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Benefits of a Meal Replacement Shake

Losing weight is a hard undertaking in and of itself. Even if you spend hours at the gym, you still need to eat a well-balanced diet to get the nutrients you need and lose weight. If you’re strapped for time and can’t follow a full-fledged diet, losing weight can seem like a distant goal in today’s hectic world. Are you dealing with a similar issue?

Fortunately, being pressed for time and eating on the move does not have to entail sabotaging your weight-loss efforts or compromising your nutrition. A meal replacement plan can assist you in lowering your calorie intake and achieving your weight loss goals. A well-balanced meal replacement plan for weight loss will help you acquire all the nutrients you need while reducing your calorie intake.

ARE MEAL REPLACEMENT GOOD FOR LOOSING WEIGHT?

The main benefit of meal replacement shakes for weight loss is that they provide a well-balanced nutrition profile that is comparable to a meal while lowering calorie intake. These smoothies may be beneficial for weight loss because decreasing calories assists with weight loss.

However, there are a few things to consider while selecting slimming or weight-loss shakes:

  • Make sure there are no dangerous elements in your food, such as added sugar, artificial preservatives, corn syrup, and so on, that could impair your general health. Fit-In’s Sustenance Shake are FREE from any sugar and artificial preservatives, and 100% natural and filled with all the good stuff.
  • Look for foods with a lot of protein because it helps you lose weight.
  • Many slim shakes are low in fiber and are not recommended for long-term consumption.

According to a blog post by Kapiva Editorial, here are some of the benefits of a meal replacement shakes;-

Perfect Replacement for Unhealthy Snacks:

Meal replacement drinks are the ideal answer for overcoming all of these nutritional challenges. Take two scoops of meal replacement shake, mix it with water, and drink it guilt-free. You may rest assured that it will take care of your nutrients, calories, and hunger!

Easy On-The-Go Meal:

Especially beneficial for people with a busy lifestyle. Quick and easy to prepare! So, if you have a nutritious weight loss shake prepared, you’re less likely to skimp on a healthy eating plan. You can sip on the meal replacement shake

Taste Delicious:

Many of these drinks have a delectable flavor that will encourage you to incorporate them into your diet. Fit-in’s Sustenance Whey Protein Shake  are so delectable and delicious that you’ll think you’re drinking a milkshake.

Packed with Vitamins and Nutrients:

Our Sustenance Whey Protein shake are full of Vit A, Vit B, Vit C, Vit D, Vit E, Pea Protein and Whey Protein. Its high protein, low carbohydrate formula provides the much needed BCAAs for muscle synthesis, while keeping calories low. The fast uptake protein sources as well as slow digesting carbohydrate blend to provide the ultimate combination of energy for lean muscle building.

The unique formula contains the best in prebiotics and omega 3 technology to ensure the best support of your gut in order to optimize weight loss. Added antioxidants keep your body safe from damaging free radicals and help you to perform at your peak.

Low Calorie and Protein Rich:

The low-calorie intake creates a calorie gap in the body. When the body is calorie-deficient, it burns more fats and facilitates weight loss. 

Meal replacement shakes might help you lose weight by reducing your calorie intake. However, you must choose a smoothie that contains adequate protein and fibre to ensure that your nutrition is not jeopardized.

EASY RECIPY:

1 Banana

296 Ml Fresh Strawberries (sliced)

10 Whole Almonds

40 ml Water

237 ml Ice Cubes

2 Scoops Fit-In Nutrition Whey Protein Strawberry

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Intermitted Fasting

Intermittent fasting is a type of eating regimen in which you alternate between fasting and eating on a regular basis. Intermittent fasting has been shown in studies to help people lose weight and prevent — or even reverse — disease. But how do you go about doing it? Is it also secure?

What is intermittent fasting?

Many diets emphasize what to eat, but intermittent fasting emphasizes when to eat. Intermittent fasting is when you only eat at certain times of the day. Fasting for a set number of hours each day or eating only one meal a couple of times a week can aid fat loss. Scientific data also suggests that there are certain health benefits. Mark Mattson, a neuroscientist at Johns Hopkins University, has been researching intermittent fasting for 25 years. He claims that our bodies have evolved to be able to survive without food for several hours, days, or even weeks. Before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — without eating for lengthy periods of time.

Television, the internet, and other forms of entertainment are now available 24 hours a day, seven days a week. We stay up later to watch our favorite shows, play games, and communicate on the internet. We spend the entire day — and most of the night — sitting and nibbling.”

Obesity, type 2 diabetes, heart disease, and other ailments can all be exacerbated by eating too many calories and exercising too little. Intermittent fasting has been shown in scientific research to help reverse these patterns.

How does intermittent fasting work?

Intermittent fasting can be done in a variety of methods, but they all revolve around choosing regular eating and fasting times. For example, you could try eating only for eight hours a day and fasting for the rest of the day. Alternatively, you could choose to eat only one meal each day two days per week. There are a variety of intermittent fasting schedules to choose from.

According to Mattson, after a period of time without meals, the body’s sugar stores are depleted, and it begins to burn fat. This is referred to as metabolic switching by him.

“Most Americans eat throughout their waking hours,” Mattson explains, “therefore intermittent fasting is in stark contrast to their regular eating routine.” “If someone eats three meals a day plus snacks and does not exercise, they will gain weight every time they eat.” They’re surviving on those calories rather than burning fat.”

Intermittent fasting works by extending the time between when your body burns off the calories from your last meal and starts burning fat.

Intermittent Fasting Plans

Before beginning intermittent fasting, make sure to see your doctor. The actual technique is straightforward once you have his or her permission. You can choose a daily strategy, which limits daily meals to one six- to eight-hour period. For example, you could try 16/8 fasting, which involves eating for eight hours and fasting for sixteen. Williams is a proponent of the daily routine, claiming that most people find it simple to stay to this pattern over time.

Another method, known as the 5:2 technique, is eating five times a week. You only eat one 500–600 calorie meal on the remaining two days. For instance, suppose you decided to normally eat every day of the week except Sunday.

Fasting for longer lengths of time, such as 24, 36, 48, and 72 hours, is not always beneficial and can be dangerous. Going too long without eating may cause your body to begin storing fat as a response to the lack of food.

According to Mattson’s studies, it takes two to four weeks for the body to adjust to intermittent fasting. While you’re getting adjusted to the new pattern, you can feel hungry or irritable. However, he notes that research subjects who make it through the adjustment stage are more likely to continue to the diet because they feel better.

What can I eat while intermittent fasting?

Water and zero-calorie liquids like black coffee and tea are allowed at periods when you aren’t eating. And “eating normally” during your periods does not imply going insane. If you fill your meals with high-calorie junk food, super-sized fried foods, and desserts, you’re not going to lose weight or get healthier.

With the Fit-In Packages you get the ultimate assistance in weight loss & nutritional wellbeing. You will get Combo-cut, our hyper tone Fat Burner. It contains, a popular weight loss supplement shown in peer reviews to increase satiety or the feeling of fullness. Caffeine is well researched to support improvement in short term energy levels which assist you in making the best of your exercise routine, to further fuel healthy weight loss. We further support you with Enhance, our dynamic fat loss support has been designed to support your weight loss during healthy lifestyle changes that include an energy-controlled diet and regular exercise. We want your nutrition to be at its peak and your immune system to be boosted during your lifestyle change and you will have Sustenance, our premium high protein low carb food supplement. This is a must have for all those individuals that have a busy lifestyle whilst maintaining excellent nutrition as well as maintaining your skeletal muscle mass. Repair Control compliments the program by repairing and maintaining your body’s well-being, assisting with cell growth, and rejuvenating your body, whilst you are in REM Sleep.

Intermittent Fasting Benefits

Here are some of the benefits of intermittent fasting that have been discovered thus far in research:

  • The ability to think and remember. Intermittent fasting improves working memory in animals and verbal memory in adults, according to research.
  • Heart health is important. Fasting for a short period of time improved blood pressure, resting heart rates, and other heart-related parameters.
  • Physical exertion. Fasting for 16 hours resulted in fat loss while retaining muscular mass in young males. Mice that were fed on different days had superior running endurance.
  • Obesity and diabetes. Intermittent fasting has been shown to prevent obesity in animals. In six small studies, obese adult individuals lost weight by fasting intermittently.
  • Tissue health is important. Intermittent fasting in mice minimized tissue damage during surgery and improved outcomes.

Is intermittent fasting safe?

Some people use intermittent fasting to lose weight, while others use it to treat chronic illnesses including irritable bowel syndrome, high cholesterol, or arthritis. Intermittent fasting, on the other hand, isn’t for everyone.

Before attempting intermittent fasting (or any diet), Williams recommends consulting with your primary care physician. Some persons should avoid experimenting with intermittent fasting:

  • Children and teenagers under the age of 18 are considered minors.
  • Women who are expecting a child or who are breastfeeding.
  • People who have diabetes or other blood sugar issues.
  • Those who have had an eating disorder in the past.

Fit-In Nutrition Team, March 2022

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A Weight Loss Journey

Are you on the road to starting a weight loss journey? If so, you may be feeling overwhelmed or nervous. You may be wondering if it’s really possible for you.

Certainly, weight loss is a big undertaking. It requires planning, commitment, determination, persistence, and undoubtedly, many ups and downs. The good news is that starting a weight loss journey is 100% doable, even for a complete beginner!

This guide will walk you through how to start a weight loss journey as a newbie, and stick with it for the long haul!

Get Into the Right Mindset

When it comes to weight loss, many people automatically think of diet and exercise as the key drivers of success. While these two factors play an important role in your weight loss journey, there is a missing ingredient that may be even more important: your mindset.

Research shows that self-efficacy plays a massive role in your ability to successfully lose weight. In other words, the more you believe in yourself and your ability to stick to your weight loss plan, the more kilos you’re likely to drop.

Let’s discuss a couple of ways to build your self-efficacy surrounding weight loss.

Determine Your Why

To get into the right mindset and believe in your weight loss journey, you’re going to have to dig a bit deeper than the generic “I want to lose weight” resolution. Sure, wanting to lose weight is a noble goal. However, attaching a deeper meaning to your weight loss journey will help put your mind in the right perspective.

Examples of meaningful reasons to lose weight include:

  • To gain more energy and mental clarity
  • To set a good example for your children
  • To be around longer
  • To feel confident in your own skin
  • To reverse or manage diabetes

Whatever your reasons, making weight loss purposeful will help you develop determination and confidence in yourself to achieve your goals.

Be Prepared to Make Mistakes

The number one setback for beginners on their weight loss journey is having an “all-or-nothing” mindset. Developing self-efficacy does not mean you believe you will be perfect. Not at all! In fact, self-efficacy means believing you can achieve your goals in spite of inevitable failures.

If you don’t make room for mistakes, you’re already setting yourself up for failure. There will be times you eat something your not “supposed to,” skip your workout, or maybe even fall off track for days at a time. Accepting this ahead of time and believing you can bounce back will set you up for long-term weight loss success.

Figure Out What Motivates You

Let’s not sugarcoat it, weight loss is not an easy journey to travel. There will be days, probably many, when you just don’t feel like getting in your workout or prepping your healthy food. Thus, you need to figure out what helps you push through on those days.

For you, motivation might mean remembering all of your “whys” of weight loss. Or, your motivation may be in the form of an inspirational lecture, an old pair of jeans you’d love to fit in again, or your favorite fitness quote. Whatever your motivation is, take advantage of it on the days you’re just not feeling it.

Develop a Plan

Failing to plan is planning to fail. – Alan Lakein

This quote rings profoundly true. It’s extremely easy to cook up excuses as to why you “just can’t” today. There’s no healthy food in the house, there’s no time to cook, you’re too busy to fit in a workout. Of course, there are times when life truly does get in the way, and that’s OK. But most of the time, excuses abound because of a failure to have a plan in place.

Meal Plan

Nutrition is crucial to your weight loss regimen. You need to be fuelling your body with proper nutrients to burn fat, build muscle, and maintain energy levels. Without a plan, you’re more likely to fall off track with your eating habits.

You don’t have to spend hours meal planning every week. Here are a few tips for simple, quick meal planning:

  • Find a space to store recipes, so you have easy access to them (my choice of storage is Pinterest boards, but binders or apps work as well)
  • Cook weekly meals that have many or some of the same ingredients to save yourself time and money
  • Make large dishes to have leftovers
  • Jot down some meals you want to make for the upcoming week
  • Always keep a well-stocked kitchen full of healthy options

Exercise Plan

Exercise is a crucial part of your weight loss journey. Physical activity helps to burn fat, maintain muscle mass, and boost your body’s calorie-burning power. However, without a plan, exercise can be easily left out of your routine. Treat your workouts like appointments. Schedule them into your daily routine, so you’re sure to set aside the time.

Self-Care Plan

Yes, you read that right! Self-care is just as vital, maybe even more so than diet and exercise. Avoid burnout by scheduling in some YOU time. Whether that be reading your favourite book, taking a hot bath, or relaxing with a hot cup of tea (and maybe a little sweet treat on the side), be sure to take the edge off at least once a week.

Jot Down Your Starting Points

Tracking your progress throughout your weight loss journey is going to be your best source of motivation. Once you see and feel your changes, you’re going to want to keep going.

However, to track your progress, you’ll need to know your starting point. Jot down your beginning measurements, that way you can see later how much you’ve changed.

Here are some important things to jot down:

  • Your weight
  • Your measurements (usually chest, waist, and hips will suffice)
  • A list of how you feel (include things like energy levels; hunger & cravings; mood)
  • I also recommend taking “before pictures” as pictures often represent change better than the scale

Make It Enjoyable

My number one piece of advice for weight loss rookies is to enjoy the ride. Don’t stress over every single calorie, don’t beat yourself up when you eat a bar of chocolate and don’t think the world has ended if you skipped a workout. Being too rigid is a sure way to burn out and lose your spark. In fact, studies suggest that the majority of people who lose weight, gain all or more of it back. The most prominent reason for weight regain is extreme dieting and exercising.

So, take it easy and simply enjoy the ride. Accept and learn from your mistakes. Be gentle with yourself when things don’t go right. Reward yourself when you’ve accomplished small goals. Eat foods you love and engage in exercise that you find enjoyable. This way, your weight loss journey becomes a lifestyle that you will learn to love.

Your Weight Loss Journey: In Conclusion

Beginning a weight loss journey may seem intimidating, but in truth, it’s simple. If you prepare ahead of time by getting into the right mindset, planning meals and workouts ahead of time, and setting aside some you time, you’re on the right track to lasting health and weight loss.

Credit to: Chelsea Panzrella

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12 Tips for Holiday Eating

It’s easy to get swept up in the holiday season. This combination of religious and national celebrations can help keep the cold winter away. But the feasts and parties that mark it can tax the arteries and strain the waistline. By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.

  1. Budget wisely. Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
  2. Take 10 before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
  3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
  4. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
  5. Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
  6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
  7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
  8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
  9. Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
  10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
  11. Cook from (and for) the heart. To show family and friends that you really care about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
  12. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

by Patrick J Skerrett, Former Executive Editor, Harvard Health

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Whey Protein

Fit-in blog

Derived from cow’s milk, whey leads the herd due to the simplest sort of protein powder. It’s referred to as a “complete” protein, which suggests it contains all 9 essential amino acids—the ones your body can’t create on its own. Whey enters your blood quicker than the opposite protein and boasts the simplest level of the compound essential amino alkaloid acid, which provides muscles with the mandatory fuel to power through workout and build mass. Whey is that the best powder for building muscle.

Apart from participating during a key role in bodily processes, protein also can produce other advantages for people with diabetes.

Managing blood sugar

Diet might facilitate people with the diabetes to manage glucose levels. Whey powder stimulated insulin secretion in people with normal weight. However, in those with obesity, whey protein is seemed to trigger an increase in glucose levels.

A Healthful alternative

When you need a fast snack to eat the move, the alternatives are typically high in carbs or sugar, for instance, sodas, pastries, and candies, these will trigger sugar spikes in people with diabetes. Whey protein shake could also be a further healthful possibility, as protein digests additional slowly than protein. The likelihood of a glucose spike is lower, and also the person can feel full for extended.

Protein for weight loss

Type 2 diabetes often occurs alongside excess weight and obesity. An individual with diabetes could also be seeking to reduce. Combining protein foods — including diet with high-fiber ingredients can help people with diabetes maintain a healthy weight.

Protein Powder Facts

Some bodybuilders and athletes consume further protein to increase muscle composition, however, protein alone doesn’t increase muscle, ascertain any result. Protein shakes can help athletes maintain their protein levels, whether or not they need diabetes.

For a low-sugar shake, start with a high-quality whey protein powder and blend the drink reception. Start by checking the ingredient label and find a product that doesn’t contain added sugar. Then mix the drink, adding your flavorings.

  • How can you make your Whey Protein shake tastier!
  • one cup of dairy or non-dairy milk
  • half a cup frozen or fresh fruit
  • one scoop of unsweetened protein powder
  • Two to three ice cubes.

Mix all the ingredients in a blender until they are smooth. 

Apart from participating during a key role in bodily processes, protein also can produce other advantages for people with diabetes.

(From https://www.fastandup.in/)