Apples are one of the healthiest fruits on the planet, containing antioxidants, vitamins. Below is a diet plan for weight loss that includes just over 1300 calories.
Very Low Calorie Diet - Very Low Calorie Diet Safety & Side Effects. Very low calorie diets and diabetes have recently hit the headlines since a study by Newcastle University found that a very low calorie diet was effective in reversing the symptoms of type 2 diabetes. Because they involve a large calorie deficit, very low calorie diets should not be undertaken without medical supervision. What is a very low calorie diet? Very low calorie diets are defined as those with a calorie intake of 1,0. The recommended energy intake for adults is 2,0. What food is eaten in a VLCD? A very low calorie diet will typically involve replacing conventional foods with diet milkshakes, soups or bars. How long should I follow a very low calorie diet for? It is not recommended that you maintain a very low calorie diet for longer than 1. Who are very low calorie diets suitable for? Very low calorie diets are only suitable for people who are significantly overweight and have struggled to lose weight despite eating healthily. Very low calorie diets should not be followed by children, or pregnant or breastfeeding mothers. Is the diet safe to follow? Very low calorie diets are regarded as extreme diets and anyone interested in trying the diet should consult their doctor or specialist who can assess its suitability for you. One issue with very low calorie diets is ensuring you get enough essential vitamins. A dietitian can help you to ensure your nutritional needs are best met whilst following the diet. Are there any side effects of the diet? Side effects that may be experienced include: Lethargy. Hunger. Diarrhoea. Cal talked to me like an old travelling companion, reminiscing on places as if we had both been off, looking for things to get into. Pink Shares Gym Selfie, Says She's 'Obese' by 'Regular Standards': 'Stay Off That Scale, Ladies!'. Hardgainers typically find it difficult getting enough calories to gain weight and build muscle. The secret to consuming enough calories is to choose calorie dense foods. Constipation. Headaches Nausea. You may find that some of the symptoms will subside after the first few days of the diet. Your health team may ask you to keep a log of your weight and to note any side effects you feel. These are usually minor, and can include: Fatigue. Fiarrhoea. Constipation Nausea Explore Very Low Calorie Diet. Join the Diabetes Newsletter. Menopause - In- Depth Report - NY Times Health. In- Depth From A. D. A. M. Background. The ovaries have 2. The ovaries produce two major female hormones: estrogen and progesterone. The ovaries produce the eggs that travel through the fallopian tubes. Once the egg has left the ovary it can be fertilized and implant itself in the lining of the uterus. The main function of the uterus is to nourish the developing fetus prior to birth. Estrogen. Progesterone, the other major female hormone, is necessary for thickening and preparing the uterine lining for the fertilized egg. Menopause occurs naturally after a woman's ovaries fail to function and menstruation ends completely. A period called. perimenopause. There are two stages in the transition. Early Stage. Perimenopause can begin in some women in their 3. It is marked by changes in menstrual flow and in the length of the cycle. There may be sudden surges in estrogen. Late Stage. The late stages of perimenopause usually occur when a woman is in her late 4. In the late stages of the menopausal transition, women begin missing the periods until they finally stop. About 6 months before menopause estrogen levels drop significantly. The fall in estrogen triggers the typical symptoms of vaginal dryness and hot flashes (which can last from half a year to more than 5 years after onset of menopause). Menopause. At the point at which menopause occurs, the following hormonal changes occur. Ovarian secretion of estrogen and progesterone ends. Once the ovaries have stopped producing estrogens, however, they still continue to produce small amounts of the male hormone testosterone, which can be converted to estrogen (estradiol) in body fat. In addition, the adrenal gland continues to produce androstenedione (a male hormone), which is converted to estrone and estradiol in the body fat. The total estrogen produced after menopause, however, is far less than that produced during a woman's reproductive years. The average age that women reach menopause is 5. Women now have a life expectancy of more than 8. Currently, women can expect to live some 3. Menopause is not a disease. However, many conditions are associated with estrogen depletion, including heart disease, osteoporosis, and other complications. Fortunately, effective treatments are available for these conditions. In a number of studies, most women have reported menopause as a positive experience and have welcomed it with relief and as a sign of a new stage in life. In- Depth From A. D. A. M. Symptoms. The most prominent symptoms of the transition to menopause include: Hot flashes and night sweats. Women often feel hot flashes as an intense build- up in body heat, followed by sweating and chills. Some women report accompanying anxiety as the sensation builds. In most cases, hot flashes last for 3 - 5 years, although they may linger in some women for years after menopause. Women who have surgical removal of both ovaries, and who do not receive hormone replacement therapy, may have more severe hot flashes than women who enter menopause naturally. Insomnia is common during perimenopause. It may be caused by the hot flashes, or it may be an independent symptom of hormonal changes. Mood changes are most likely to be a combination of sleeplessness, hormonal swings, and psychological factors as a woman undergoes this intense passage in her life. Once a woman has reached a menopausal state, however, depression is no more common than before, and women with a history of premenstrual depression often have significant mood improvement. Sexual responsiveness tends to decline in most women after menopause, although other aspects of sexual function, including interest, frequency, and vaginal dryness vary. It is useful to remember that most symptoms of menopause eventually go away. This appears to be one of the few symptoms that are common across most cultural and ethnic groups. For example, in one study hot flashes occurred in about 3. Caucasians and 4. African- Americans. Hispanic women tended to complain of urine leakage, vaginal dryness, and heart pounding. Japanese and Chinese women had far fewer menopausal symptoms, except for forgetfulness. All groups complained about this symptom. In- Depth From A. D. A. M. Possible Complications. The decline in estrogen after menopause can increase the risk for a number of health problems for women. Menopause and Heart Health. Heart disease is the number one killer of women. Although young women have a much lower risk for cardiovascular disease than young men, after menopause women catch up. After age 6. 0, women’s risk of dying from heart disease is very close to that of men. Estrogen loss is believed to play a major role in this increased risk. Woman who reach menopause before the age of 3. This increase is primarily due to a rise in levels of LDL (“bad” cholesterol) and triglycerides, and a decrease in levels of HDL (“good”)cholesterol). Menopause and Bone Density. Osteoporosis is a disease of the skeleton in which bones become . In other words, the bone loses calcium and density. At age 6. 5, about 3. After age 8. 0, up to 7. Osteoporosis is a major risk factor for fracture in the spine and hip. The decrease in bone density can also lead to bone loss in the jaw and subsequent tooth decay. Mood Changes. The hormonal changes associated with perimenopause may trigger depression, irritability, and anxiety in some women. Some of these mood changes may be related to sleep problems associated with the menopausal transition, such as inability to fall asleep and nighttime wakefulness. For many women, depression and other mood problems ease once they reach menopause. Cognitive Function. Estrogen, the primary female hormone, appears to have properties that protect against the memory loss associated with normal aging. Many women who are either perimenopausal or menopausal complain of mild forgetfulness, but estrogen replacement therapy does not preserve mental function. Urinary Incontinence. The drop in body estrogen levels brought on by menopause may contribute to both urinary stress and urge incontinence. Urinary Tract Infections. Women are at increased risk for recurrent urinary tract infections after menopause. Skin Changes. Estrogen loss can contribute to slackness and dryness in the skin and wrinkles. In- Depth From A. D. A. M. Lifestyle Changes. Simple changes in lifestyle and diet can help control menopausal symptoms such as hot flashes. Avoid hot flash triggers like spicy foods, hot beverages, caffeine, and alcohol. Dress in layers so that clothes can be removed when a hot flash occurs. For vaginal dryness, moisturizers, and non- estrogen lubricants, such as KY Jelly, Replens, and Astroglide are available. Heart Health Recommendations. When women reach menopause, they are at increased risk for heart disease. A heart- healthy diet and other lifestyle changes are important ways to control cholesterol and blood pressure levels. Heart- health recommendations include: Quit smoking. If a woman smokes, she should quit. Smoking is linked to a decline in estrogen levels. Women who smoke reach menopause about 2 years earlier than nonsmokers. Smoking doubles a woman's odds of developing heart disease and is a major risk factor for osteoporosis. Balance calorie intake and physical activity to achieve or maintain a healthy body weight. Try to get at least 3. Consume a diet rich in a variety of vegetables and fruits. Vegetables and fruits that are deeply colored (spinach, carrots, peaches, berries) are especially recommended as they have the highest micronutrient content. Choose whole- grain, high- fiber foods. These include fruits, vegetables, and legumes (beans). Good whole grain choices include whole wheat, oats/oatmeal, rye, barley, brown rice, buckwheat, bulgur, millet, and quinoa. Eat fish, especially oily fish, at least twice a week (about 8 ounces/week). Oily fish such as salmon, mackerel, and sardines are rich in the omega- 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consumption of these fatty acids is linked to a reduced risk of sudden death and death from coronary artery disease. Women with heart disease may also consider taking a daily dietary supplement of 8. EPA and DHA. Limit daily intake of saturated fat (found mostly in animal products) to less than 7% of total calories, trans fat (found in hydrogenated fats, commercially baked products, and many fast foods) to less than 1% of total calories, and cholesterol (found in eggs, dairy products, meat, poultry, fish, shellfish) to less than 3. Choose lean meats and vegetable alternatives (such as soy). Select fat- free and low- fat dairy products. Grill, bake, or broil fish, meat, and skinless poultry. Use little or no salt in your foods. Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure. Cut down on beverages and foods that contain added sugars (corn syrups, sucrose, glucose, fructose, maltrose, dextrose, concentrated fruit juice, honey). If you consume alcohol, do so in moderation. The American Heart Association (AHA) recommends limiting alcohol to no more than 1 drink per day for women. The AHA does not recommend antioxidant supplements (such as vitamin E, C, or beta carotene) or folic acid supplements for prevention of heart disease. For women ages 5. Calcium and Vitamin D. A combination of calcium and vitamin D is important for helping to prevent the bone loss associated with menopause. Calcium supplements may be another option for some women. For calcium supplements, calcium citrate (Citracal) is better absorbed than calcium carbonate (Tums, Os- Cal) and other types of calcium compounds. High doses (over 2,5. Some doctors recommend that women over age 6. D for bone health. Other doctors feel that due to the risks of kidney stones, supplements are beneficial only for women (especially those over age 7. Ask your doctor whether you should take calcium supplements. Vitamin D. It can also be obtained from dietary supplements. As a person ages, vitamin D levels decline.
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