Category Archives: DIET GUIDE

5 Dairy free calcium sources every fitness freak needs

While dairy products are admired by plenty for their numerous health benefits at times for some people it just doesn’t gel well. I recently came across a person allergic to dairy products.

So how does someone who’s allergic to such stuff or simply put does hates it get his/her daily need for calcium? And all the fitness freaks out there I am sure you understand the importance of calcium so here are few alternatives you can switch too.

Almond Milk

Milk is one of the primary sources of calcium but it’s not restricted just to cow milk. Almond milk or even soy milk are equally effective substitutes. A glass of these milk can help cover about 50% of your daily calcium and vitamin D needs.

Though when purchasing opt for brands that offer unsweetened milk and always give it a good shake once. Sweetening agents deprive the milk of its nutritional value.

almond-milk

Dried Figs

Dried figs believe it or not are as good a calcium source as any. 4-5 figs a day can cover 25-30% of your daily calcium needs but that’s not all. These dried bits of goodness are also rich in vitamin K, fiber, iron, and potassium.

Chop them up and throw them into a bowl of oats and yogurt or salad to add some sweetness and increase nutritional value or simply grab a few after a tiring and hectic workout.

dried-gigs

Sesame Seeds

Yes, even these tiny bits of seeds can pack a punch. You’ll usually come across them spread over your burgers or subway buns but you’ll need more of it to gain its benefits. 2-3 tablespoons in a day can provide about 25% of the calcium requirement.

Sprinkle some of it into your morning salads or bowl of yogurt or even into your fruit or veggie shakes and hummus. Always pick dark unhulled sesame seeds as they are richer.

sesame-seeds

Tofu

For those on a low-calorie diet, tofu is the best go-to calcium source and even as little as 2-3 ounces can make up for half the daily needs but here’s what you need to know. Only tofu prepared with calcium sulfate is calcium rich.

Be sure to read labels before you pick one. For stir fry or grilling, purposes opt only for the firm tofu versions. Those that prefer shakes, soups etc. should opt for the softer one.

tofu

Amaranth Leaves

Not one most of you would have heard of often but its grains are very similar to quinoa but the grains are not what you need. It’s the green leaves that are packed with tons of calcium and other important nutrients such as vitamin A, C, and K.

These greens are more likely to be available at an Asian store as they are often used with stir-fried dishes and soups. You can also add it to salad and switch it along with some other sources too such as turnip, kale etc.

amaranth-leaves

Keto diet mistakes beginners make but shouldn’t

keto-diet

For those who are new to this term, a Keto diet focuses on low carb foods and if done right can be a game changer in many ways. Increase in strength and stamina, better muscle tone, quicker fat burning etc. are few benefits.

The only problem being this sort of diet is easy to go wrong with and while the obvious issue may seem over-consumption of carbs there are always other factors you’d want to look at. So here’s what else can go wrong.

Going too easy on the fats

When talking about any diet the first & foremost rule generally is to lower fat intake but not with the keto diet plan. This is low carb another diet, in other words, is a high-fat diet considering you stick to healthier choices such as eggs, avocado, olive oil etc. ( as explained in the above image).

Since fat will now be your major source of energy ensure 70-80% of diet consists of it. Weakness, tiredness etc. are signs of low-fat consumption.

Insufficient electrolytes

Feeling fatigued, constipated or simply lazy enough to get out of bed? You’re running low on electrolytes. Magnesium, potassium etc. are a must and irrespective of the source should be part of your daily diet.

For potassium, my recommended food is avocado along with some leafy veggies and for magnesium almonds, walnuts, pecans etc. are your new diet buddies.  Taking it as a supplement too is an equally acceptable form.

The secret carbs

This is a no mess around with diet. A 4-5% carb rules mean you stick to it which in turn means you’ll be consuming loads of green veggies, eggs, fruits, meat etc. but food companies over the years have become smart and thus you need to be smarter.

Always check out the nutritional value behind every can or food packet. Next also check out ingredients. Sugary substances are often listed as corn syrup, molasses, honey etc. Avoid in case of doubts or contact an expert.

Gulping down too many proteins

Your protein intake capacity will take a boost with time but to begin with I’d suggest you go easy on it. Excessive proteins can lead to what experts call gluconeogenesis. This is the conversion of excess proteins into carbs eventually leading to a failed keto diet.

To avoid such situations stick to lesser proteins and more fat-rich foods such as chicken, beef, tuna etc. Proteins should comprise of only 10-15% of your daily calorie intake.

You’re too impatient

Yes, I understand your urge for quicker more effective results but the body doesn’t work that way. Your carb friendly body will need time to adapt and adjust. Keep the check on your cravings and stick to your diet.

The transition is easier said than done but with determination and grit it’ll get better and you’ll soon be in ketosis so hang in there.

 

Here’s an extensive guide on Keto Diet