Fit with Dt. Deepshikha Garg

Central Obesity: Causes, Health Risks, Symptoms & Diet Plan By Dt. Deepshikha Garg Medical Nutrition Expert | Clinical & Army Dietitian Founder – Dr Diet Therapy Nutrition & Wellness Clinic, Dehradun What is Central Obesity? Central obesity, also called abdominal or visceral obesity, means excess fat stored around the abdomen, particularly deep inside around organs such as liver, pancreas, and intestines. Unlike regular body fat, visceral fat is metabolically active, producing inflammatory chemicals that increase disease risk. 🔹 Risk cut-offs for waist circumference (Asian population) Men: ≥ 90 cm (≥ 35 inches) Women: ≥ 80 cm (≥ 31.5 inches) 👉 Even if your BMI is normal, you may still have central obesity—often called “thin outside, fat inside” (TOFI). Why Central Obesity is Dangerous Visceral fat behaves like an endocrine organ. It secretes: inflammatory cytokines stress hormones free fatty acids This leads to: insulin resistance higher blood sugar abn...

Diet and lifestyle tips to reverse fatty liver disease F oods that fight cell damage,make it_easier for body to use insulin or lower inflammation can help reverse the condition. People with fatty liver diseasc have a condition called insulin resistance. That means your body makes insulin but can't use it well.Glucose builds up in your blood and your liver turns it into fat.Certain fats in your body can help your body use insulin better. That means your cells can take in glucose and your liver doesn't need to make and store fat.Best foods to reverse fatty liver disease are -Fruits, whole grains, nuts,_ olive oil, vegetables, avocados, legumes,omega 3 fatty acids found in fish,fish oil, flax sceds coffee, green tea raw garlic , berries , sunflower seeds, What precautions should be taken- 1.Lose weight- Dropping just 5% of your body weight could lower the fat in your liver.loss between 7% & 10% of your body weight and you will lower inflammat...

There are several easy and effective ways to support your metabolism, many of which involve making simple changes to your diet and lifestyle. Your metabolism is responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells. However, the word “metabolism” is also used to describe your basal metabolic rate (the number of calories you burn at rest). The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, body composition, sex, body size, physical activity, health status, and any medications you’re taking. How to increase metabolism faster? Here are seven simple ways to increase your metabolism. 1.Include good quality protein in your diet. ... 2.Nourish your gut microbiome. ... 3.Swap ultra-processed food for whole foods. ... 4.Get your caffeine fix. ... ...

 How to follow a healthy diet with a tight schedule  Following a healthy diet with a tight schedule can be challenging, but it's definitely achievable with some planning and smart strategies. Here are practical tips to help you maintain a nutritious diet despite a busy lifestyle: 1. Plan and Prepare Ahead Meal Planning Weekly Meal Plan: Spend some time at the beginning of the week to plan your meals. Knowing what you'll eat each day saves time and reduces the temptation to opt for unhealthy fast food. Grocery List: Create a detailed grocery list based on your meal plan to avoid last-minute shopping trips. Meal Prep Batch Cooking: Prepare large quantities of meals that can be stored in the refrigerator or freezer. Dishes like soups, stews, and casseroles are ideal for batch cooking. Pre-Cut Ingredients: Chop vegetables and fruits in advance. Store them in containers so they're ready to use. 2. Opt for Quick and Nutritious Meals Simple Recipes One-Pot Meals: Save time on...

 Easy Vegetarian food recipe you must try !! Easy Vegetarian Recipe: Chickpea and Spinach Curry If you're looking for a delicious and easy vegetarian recipe to try, look no further than this Chickpea and Spinach Curry. It's nutritious, flavorful, and simple to prepare. Plus, it's packed with protein and fiber, making it a satisfying meal. Ingredients 1 can (15 oz) chickpeas, drained and rinsed 2 cups fresh spinach, roughly chopped 1 can (14 oz) diced tomatoes 1 medium onion, finely chopped 2 cloves garlic, minced 1 tablespoon fresh ginger, grated 1 tablespoon olive oil 1 teaspoon cumin seeds 1 teaspoon ground coriander 1 teaspoon ground turmeric 1 teaspoon ground cumin 1 teaspoon paprika 1 teaspoon garam masala 1/2 teaspoon chili powder (optional) 1 cup coconut milk Salt and pepper to taste Fresh cilantro for garnish Cooked rice or naan for serving Instructions Prepare the Ingredients: Drain and rinse the chickpeas. Roughly chop the spinach. Finely chop the onion and mince ...

Study shows how much water you should drink a day   Staying hydrated is essential for maintaining good health, but how much water should you drink each day? The answer varies based on several factors, including your age, gender, activity level, and overall health. Let's delve into what the latest studies and health guidelines suggest about daily water intake. Understanding Your Water Needs The human body is composed of about 60% water, which plays a crucial role in various bodily functions, including temperature regulation, nutrient transport, and waste elimination. Given its importance, ensuring adequate hydration is vital for overall health. The common recommendation of "8 glasses of 8 ounces each" (about 2 liters or half a gallon) per day is a general guideline, but individual needs can differ. According to the National Academies of Sciences, Engineering, and Medicine, daily water intake should be: About 3.7 liters (125 ounces) for men About 2.7 liters (91 ounces) for ...