The Healthy Truth

The importance of protein in a successful diet!
New studies show that higher protein intake is neutral or even positive for bone health, and only worsen kidney function if there are underlying kidney problems. Higher protein intake should be considered when looking at your diet for weight loss and muscle gain. This is because losing fat and muscle tissue during weight loss is common and higher protein and exercise can mitigate this. The main reason that higher protein would be good for weight loss is because protein generally makes you feel more full and it takes a substantially more amount of calories to digest compared to fats and carbohydrates. With most studies showing that protein has double the thermogenic effect! (How much calories it takes to digest). This is why you should up your intake of protein!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617900/ https://pubmed.ncbi.nlm.nih.gov/24092765/

A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation The consumption of a high protein diet (>4 g/kg/d) in trained men and women who did not alter their exercise program has been previously shown to have no significant effect on body composition. Thus, the purpose of this investigation was ...

Diets and Carbohydrate cycling!
Dieting and seeing yourself in better shape can be fun! It can also be very challenging, carb cycling is one way that we can use cheat meals/cheat days to stick to and even help our diet. That's right, help your diet with a cheat day! Our body naturally adapts to the lower caloric intakes in a diet, it does this by slowing our metabolism. Having a cheat day or two spread throughout your week can help you spike your metabolism. Then when you go back to your caloric deficit you can continue to lose weight. This can help with getting through weight loss plateaus and help you keep to your diet. After all, the best diet is one you can stick to. We recommend having your calories for your cheat day go to your regular maintenance calories and not over, therefore not slowing or reversing your progress. Try doing more research and consider giving carbohydrate cycling a try!

Walnuts
Great for your skin, has compounds that convert to omega 3 fatty acids, has some vitamins, best eaten after germinated! For more info here's a link!
https://academic.oup.com/ajcn/article/69/5/827/4714811?login=false

Why citrus foods, specifically lemon is amazing for you!🧐
https://www.youtube.com/watch?v=1Z-EOytgEhA

Amazing Benefits of Eating WHOLE Lemons - Peel, White Part and Seeds Using the whole lemon in your lemon water has way more benefits than just using the juice! Check out how to do it. DATA: https://www.ncbi.nlm.nih.gov/pmc/art...

Get lost on the youtube rabbit hole with one of my favorite health youtubers Dr. Eric Burg! For this video he is targeting your lungs with the sun!
https://www.youtube.com/watch?v=09RHUN1az2w

- YouTube Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

What is a Chinese Gooseberry? Why is it a superfood?!
A Chinese Gooseberry is actually a Kiwi! Renamed for better marketability, it has more fiber, vitamin E, C and K then strawberries, apples and oranges! As well as a very high mineral content, and being rich in antioxidants. Kiwis have been shown to help your mood, improve your sleep and increase your immunity to things like the flu. They help digestion with their high fiber content and improve iron absorption if eaten with food containing iron. Kiwis are yet another staple food you should consider in your daily diet!

Why You Need More Eggs!
Eggs have gotten a bad wrap. Why? Cholesterol. But recently it’s been proven eggs are now a “super food”. Not only does its cholesterol not absorb well, it actually has
choline which helps break down cholesterol! With that out of the way eggs are a great source of so many nutrients like: trace minerals, omega 3s, every fat soluble vitamin, all b vitamins!

Eggs are also one of the most efficient proteins, 49% of the egg becomes you! That's one of the highest efficiencies of food!
After reading this, I hope you up your intake to 3-6 eggs a day! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165023/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/

The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health Egg is an encapsulated source of macro and micronutrients that meet all requirements to support embryonic development until hatching. The perfect balance and diversity in its nutrients along with its high digestibility and its affordable price has put ...