Foods That Will Reduce Stomach Bloating

By Tonny Wandella

Do you feel bloated? The finest of us are subject to it. Even while all forms of bloat are uncomfortable, not all bloating is the same. In reality, there are two distinct types: water bloat and gas bloat.

After eating specific meals, typically beans, dairy, cruciferous vegetables like broccoli and cauliflower, or oily foods, you experience the gassy type of bloat that causes you to unbutton your jeans. However, because each individual is unique, certain meals that may cause gas in one person may not do so in another.

No matter what causes your bloating, the great news seems to be that you may quickly get back on course by filling up on these 4 types of foods, according to experts.


Ginger is one of the most traditional herbal remedies available, and its anti-inflammatory effects are wonderful for bloating and gas. Zingibain, a digestive enzyme found in ginger, aids in the body’s breakdown of protein.

Additionally, it has a pleasant soothing impact on your intestines, lowering colon inflammation and facilitating easier digestion of food, which in turn lessens gas and bloating. Drink this before, throughout, or after a meal in a warm cup of brewed tea.


The primary component of this low-maintenance diet that helps with bloat is potassium. Your body is likely to retain water as a result of your excessive salt intake. Foods high in potassium aid in the removal of salt and water. Although bloating can’t be instantly cured by eating one banana, spreading potassium-rich meals like bananas all through the day might assist.


Avocados are a great source of potassium, which reduces bloating, and antioxidants if you’re following a low-carb diet like the ketogenic diet. They only contain six grammes of carbohydrates, which is one-fourth of what you’d find in a banana. Avocados are indeed a nutrient-rich meal that will help you feel filled so you are not hungry when you are attempting to get back on track after an indulgent weekend. Contrary to popular belief, you don’t need to starve yourself to death on celery and lettuce.

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Foods that boost metabolism and fat burning

​By Mark Weeks

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.
According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine.
Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.
Here are the top 3 foods that boost metabolism and fat burning:
Fish oil
Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.
The caffeine found in coffee is a potent central nervous system stimulator that boosts alertness and vigilance. This substance can also help people lose more weight by boosting their metabolism.

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Best Vegan Protein Sources

By Mark Weeks

The scientific community debates on numerous topics. However, one thing that all scientists agree on is the superiority of plant-based foods over all other diets.
Many people consider eating whole-foods and plant-based foods a type of diet; however, nutritionists think of it as a lifestyle rather than a simple eating habit.
This new lifestyle is free of processed foods, artificial sweeteners, refined sugar, and hydrogenated fats.
As a result, the expected benefits include weight loss, reduced risk of heart disease and cancer, and the prevention of age-related cognitive decline.
Best Vegan Protein Sources
Soy products (e.g., tofu, tempeh, and edamame)
These products are among the richest plant-based foods in protein. However, the protein content will vary, depending on the way you prepare the dish.
Here are some numbers:
●½ cup of tofu contains around 10 grams of protein;
●1 cup of tempeh (166 g) contains around 31 grams of protein (this number is slightly reduced when tempeh is cooked);
●1 cup of cooked edamame contains 17 grams of protein.
Lentils are very rich in fiber, iron, and potassium. However, they are also protein-compacted, with ½ cup containing up to 8.84 grams.
Moreover, consuming lentils regularly reduces your risk of developing iron-deficiency anemia.
Quinoa is a type of grain that’s used in many traditional dishes and salads. These grains are incredibly rich in nutrients, such as fiber, protein, iron, and magnesium.
One single cup of quinoa may contain up to 8 grams of protein.

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Reasons you might not be putting on weight

By Mark Weeks

If you want to get bigger and stronger, you’ve probably had to deal with the frustrating experience of not putting on any weight for weeks, even months.

The good news is that there are three big reasons why that usually happens, and all of them are within your control.

Let’s see what they are and, more importantly, what you can do about them.

1. You’re Not Eating Enough

Weight gain comes down to one simple thing:

Eating more calories than you burn. 

So, if you find that the scale hasn’t budged in the last weeks, then you need to start eating more food. If you always feel stuffed, try including more calorie-dense foods in your diet:

  • Nuts and seeds;
  • Nut butter;
  • Salad dressings;
  • Whole eggs;
  • Dried fruits;
  • Fatty fish and red meat;
  • Full-fat dairy products.

2. You’re Not Training Optimally

Training for muscle and strength is a nuanced topic, and there are many variables to consider. But, so long as you cover the below criteria, you should be okay:

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Dining Out Without Compromising Your Fitness and Diet Goals

By Mark Weeks

When you’ve got fitness or weight loss goals set in your sights, every decision you make throughout the day matters.

How many steps you take, how much water you choose to drink and how many veggies you put on each plate, all help you move closer to – or further away from – your ultimate goals.

One such decision that comes into play is dining out. No matter if you’re headed out to happy hour with coworkers, to a dinner party with friends, or to a big family meal, it’s important to know how to feel comfortable in making healthy decisions that don’t compromise your diet goals.

There are two important ways to look at dining out when you’ve got diet, health or fitness goals to achieve.

The first is how to make good decisions that help you stay on top of your nutrition and the second is how to make trade-offs so that you still enjoy those nights out.

In this article, we’ll talk a little more about both of those viewpoints.

Making Good Decisions While Dining Out

There are several things you can do to prepare yourself for a night out. If you’re headed to a specific restaurant, you can look up their menu beforehand and give yourself an idea of the choices you’ll have to make.

Going into the restaurant with a good idea of what you’ll order plus any changes you need to ask for will make the process a lot less stressful. A complete meal would be one with a lean protein, at least two vegetables and a healthy fat option.

Once you’re at the restaurant, here are a few tips to make your meal a little lighter/healthier:

  • Ask for sauce on the side;
  • Skip anything fried;
  • Ask for no added salt;
  • Stick with a grilled, lean protein option;
  • Swap pasta or rice for a side of vegetables;
  • Ask for a lettuce wrap instead of bun or bread.

If it’s a party or dinner where you aren’t sure what will be served, do your best to make sure your nutrition during the day is the best it can be.

Fill up on the good stuff early on so that the unknown at dinner doesn’t seem so scary. Remember to stay adequately hydrated throughout the day and try to drink a full glass of water before heading out. Eat a light snack before you leave home.

Munching on a small apple, a handful of almonds or some carrot sticks will help you avoid the bread basket at the restaurant or the bowl of chips at your friend’s house, and it will also help you with portion sizes during the meal.

Making Trade-Offs so You Still Enjoy Your Meals

Food choice matters and so do calories when you’ve got diet goals to achieve, but that occasional night out isn’t going to make or break your progress. While it is important to do your best to make healthy choices while dining out, it is equally important to have a flexible attitude towards your meals.

If you’re constantly stressed about food choices or about eating out, chances are your quality of life is going to suffer because of it.

Inflexibility leads to feelings of guilt or remorse when you, inevitably, make a less-than-healthy decision.

It can also increase the chances of binge eating or yo-yo dieting, not to mention you probably won’t be able to fully enjoy the happy hour, dinner party, family dinner, etc if all you can do is focus on the food you can or cannot have.

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What Type of Diet is Best for You?

By Mark Weeks

Whether you intend to lose weight, gain muscle, or simply live a healthier, more sustainable life, one’s diet is typically the largest consideration and stressor.

The options are endless, and it can oftentimes be overwhelming to figure out which path to choose. Do you go the low-carb route or the fasting route? Do you count calories and macronutrients, or not? Can I have a cheat meal or not? Should I try the Mediterranean diet or the keto diet?

The stress is understandable and the misinformation endless…However, there is a right answer to this!

That answer?

Choose the diet that you’ll stick to and enjoy the most. Simple.

Of course, some standard rules need to be considered dependent upon your goals. There are clear-cut decisions that classify whether or not you’re eating healthy – we all know this. Fruits and vegetables are generally good, while processed foods like crackers and cookies are generally bad.

The distinction here is moderation, commitment, discipline, but most of all – enjoyment. As long as you can stick to a relatively healthy diet (i.e. the 80/20 rule), your only decision left is to find out what works for you and stick to it.

There are many effective diets out there. The real player is compliance and sustainability.

So, what type of diet is best for you? The best diet is one supported by science, healthy, and is most easily abided by the individual. A diet typically focused on whole food, plant-based options (yes, this can include animal proteins!) with the flexibility to be tailored to the individual is usually a great place to start.

Find out what you enjoy, make sure that it’s generally in the parameters of a healthy lifestyle, and stick to that! A diet is simply a broad framework of what you can and cannot eat. It is not a jail sentence.

In conclusion and to reiterate the take-home point: the diet that is best for you is the diet that you will stick to…

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