sep 2020 notes

 

Now, I shall tell you the various means by which this discrimination will dawn in your mind.

 Some see, through meditation, this Self in themselves by the Self (mind); others by the Yoga of knowledge and still others by the Yoga of action.

O best among the warriors, some burn in the crucible of reason the impure gold and by removing the alloy of impure thoughts through hearing, study, reflection and meditation, purify the gold in the form of Self. 

They determine the pure Self by the elimination of the impure thirty-six principles, which are entirely different from the Self and then see the Self in their own heart through the vision of meditation. 

Others, through good luck, meditate upon him through the Yoga of knowledge or the Yoga of action (1036-1040).

..........

attention to 2nd and 3rd person...M becomes impure

.........................

............. that pristine state which is within us, from time immemorial, known as complete deliverance, is attained only through this knowledge. 

With the realisation of this knowledge, the thoughtful persons do not allow worldly existence to raise its head.

 By withdrawing the mind from the sense-objects, they become tranquil and do not come under the sway of the body, even though possessed of the body (46-50).

 Then, they cross over the hedge of the body and come up to the same level as Myself, with an equable mind.

.......

Advaita vasanecha lakshan = Sadguru la sharan jane

You know you have been overwhelmed by the advaita vasana, when complete surrender to God or guru becomes your second nature

.....................

Oh warrior, while one devises means for destroying this world-tree, one deprived of Self-knowledge becomes possessed of the notion, that the world affairs are real. 

In order to wield this sword of knowledge without effort, the intelligence needs the constant support of non-attachment (251-255).

When this non-attachment becomes firm, it goes beyond righteousness, acquisition of riches and passion, in the way a dog vomits foul food consumed by it. 

...........

imp--

O Arjuna, when one forms a loathing for every object, this non-attachment grows strong. 

Then one should take out the sword of knowledge from its sheath, in the form of body-consciousness and hold it firmly in the hand, in the form of intellect, which is looking inwards.

 Then after rubbing this sword on the whetstone of discrimination, it should be sharpened and cleaned, on the notion ‘I am Brahman’.

 Then holding this sword in one’s firm grip of resolve, one should brandish it once or twice and then balance it in his hand on the strength of reflection (256-260).

 When the wielder of the weapon becomes one with the weapon, there is nothing in the world which can withstand its onslaught. 

That sword of the Self-knowledge, will then, by means of its splendour of non-dualism, not allow the world-tree to exist anywhere. 

Just as relations get tired of a poor and cruel person and desert him, they do not get into the clutches of emotions. 

Just as a plantain tree topples down after bearing bananas, so with the realisation of the Self, their activities slowly come to a stop. 

Just as birds fly away from a tree, which has caught fire, all fancies leave them and go away. 

They do not even become aware of the notion of duality, which produces sprouts of grass, in the form of shortcomings in the Field. 

Just as darkness disappears with dawn, their body-consciousness leaves them along with ignorance (286-290). 

Just as the body drops down with the expiry of the life span, so the notion of duality, which causes infatuation leaves them. 

Just as a philosopher’s stone cannot acquire iron or the sun cannot come across darkness, so there is total absence of the sense of duality in them.

The pair of opposites viz., pleasures and pain, which is seen in connection with the body, does not affect them.

...........

Austerity of mind

chp 17

16. Serenity of mind, gentleness, silence, self-control and purity of the heart are called austerities of the mind.

Like the lake without waves, the sky without clouds, or the garden of sandalwood trees without serpents (221-225) or the full moon without its phases, or the king without anxiety or the Milky Sea without the Mandara mountain, his mind remains steady in the Supreme Self, free from entanglements.

He realises his own Self, like light without heat, food without fat or the sky without space. Just as the benumbed limbs are not afflicted by cold, so he is rid of his fickle nature. Then his mind becomes clear and full of love like the unchanging and spotless moon’s disc (226-230).

In this state, he does not feel the hardship of dispassion, his mind becomes free from desire and fear, and there remains only the warmth of Self-knowledge.

The mouth which was used to give instruction on the scripture, does not now use the faculty of speech and observes silence. Just as the salt, when dropped in water, which is its original state, becomes merged in it, so the mind, having realised the Self, loses its essential nature. How then could emotions and other tendencies arise in such a mind?

How could his mind rush along the road of the senses and reach the town of sense-objects? Then the tendencies of the mind become pure, in the way the palm of a person is free from hair (231-235). O Arjuna, when the mind reaches this state, it is said to possess the austerity of the mind. Such are the characteristics of the austerity of the mind. I have explained to you, the three classes of austerities, viz., of body, speech and mind.

................

chp 18

................So when the sattvic steadiness rises in the heart, all the activities of the mind, life-breath and senses come to a stop.

Then the bond between the senses and their objects automatically ceases and all the senses enter the womb of their mother i.e. the mind (instead of turning to their objects). 

The prana, which moves upward and upward, being blocked, along with the nine different vital airs, enters the sushumna nadi, and the mind being stripped of its garments, in the form of desires and fancies, the intellect remains quiet behind it (736-740)

In this way, that firm steadiness brings the functions of the mind, vital airs and senses to a standstill and confines them through the power of Yoga in the chamber of meditation. 

.......

mi vegala ani dev vegala hi jyachi bhavana ti atishay anrthakarak

mi anandswarup ahe he visrun....different...then anek janmachya papcha gathode to svtatha jawal balagto.

parmatma ha anadswarup ahe.

bhnnatava rahat nahi

...............................end....................................

insulominia

 https://nutrita.app/article/insulin-index

High-carb meal: insulin shoots up, glucagon drops

After eating a high-carb meal, blood glucose rises, promptly followed by a rise in insulin. In this scenario, as long as insulin is high, glucagon is low. As soon as blood glucose and insulin levels drop, glucagon goes up. Glucagon stimulates the breakdown of glycogen into glucose and thereby ensures that blood sugar levels keep stable.

It’s important to know that insulin does more than lower blood glucose. It’s also, or primarily, a storage hormone, which promotes fat storage. Glucagon on the other hand, triggers the breakdown of fat (lipolysis) [34]. For fat to be used as energy, it has to be broken down into smaller parts (fatty acids and glycerol). In this regard, lipolysis does not equal fat burning, but it is an essential first step in making stored fat accessible, so that the body (e.g. muscle cells and other organs) can use it as a source of energy.

Eating a lot of refined carbs is therefore a very efficient method to inhibit lipolysis – especially when the time between meals is short, such that insulin hardly has time to come down in between meals. Carb-rich foods – especially refined carbs like sugar and flour – trigger people to snack and lead to fat gain [35].

The scenario looks different when insulin is raised by protein.

Protein-rich meal: insulin and glucagon are released

Let’s first clarify why protein stimulates insulin release. Insulin does not only facilitate the uptake of glucose from the blood, but it is also needed for the absorption of amino acids (the building blocks of proteins) [36]. Because protein does not cause a direct increase in blood sugar, this insulin release would cause a drop in blood sugar. To prevent this, protein does not only lead to a rise in insulin but also in glucagon [37]. Glycogen is broken down, and glucose is released into the blood.

Indeed, a diet that is relatively high in protein and low in carbs is known to improve insulin sensitivity [38, 39, 40]. By raising glucagon, eating protein-rich foods keeps fat stores accessible. This may be one of the reasons why protein is very satiating and provides also a high level of satiety [41]. A protein-rich meal makes you feel full (it’s satiating) and at the same time keeps you full for a long time (it provides satiety). This makes it easy to extend the time in between meals –  not eating anything is the safest way to make sure that insulin stays low.

In this regard, the insulin/glucagon ratio is more important than the absolute insulin level [42, 43]. While a high insulin/glucagon ratio inhibits the release of fatty acids and the breakdown of glycogen, a low insulin/glucagon ratio stimulates the mobilization of stored energy.

So for a given rise in insulin from carb-rich versus protein-rich foods, there are different metabolic consequences. What explains that? Lets use an example to understand the difference.

If you’ve looked up white fish in our app, like cod for instance, you might notice that it’s high up on the insulin index (40%) – so does that mean it’s bad for you? No, because although it does elevate insulin substantially it does so within a different hormonal and metabolic context. Hormones like glucagon are strongly stimulated with the cod but not, say, peas. The cod thus leads to an overall healthier metabolic response than the peas [44]. This is why codfish is labelled as Moderate, while peas with an insulin index of 40% are labelled as Poor.

Our scoring system thinks this through for you. You get a simple label to let you know if, overall, this food is in line with your dietary or health goals or not.

Did you know?

There is a common misconception that goes something like this: ‘amino acids from protein can be used to make blood sugar, so protein raises blood sugar, and thus diabetics should avoid protein’. Actually, gluconeogenesis is a very energy-intensive process and the body does not convert amino acids into glucose simply because they are available. Gluconeogenesis ensures that blood sugars are kept stable and sufficient to meet obligate glucose needs [45, 46].

Amino acids (protein) simply participates in that important process. In fact, a large amount of protein from a steak, say, barely raises blood glucose. And any small elevations from it isn’t really due to gluconeogenesis but rather to the breakdown of liver glycogen to ensure a stable blood sugar.

This is also why protein-rich food with an elevated insulin index can still have a pretty decent keto score, because the rise in insulin is accompanied by the activation of other, counter-regulatory ‘fat burning’ signals.

Rest assured though, even if the mechanisms still aren’t totally clear, that’s OK – Nutrita makes it easy for you with its labelled scores and clearly set daily target and limits to reach your goals, whether that’s ‘lower blood sugars’ or ‘lose fat’.

Conclusion

The insulin index is a useful estimate of how much insulin is released in response to a certain food. Keeping insulin low and not stimulating it too often throughout the day is an excellent strategy to prevent a whole host of diseases. Eating foods that are MODERATE or GOOD on the insulin index is smart. However, not all foods that raise insulin substantially are bad (e.g. fish) and not all foods that keep insulin very low are healthy (e.g. high omega-6 seed oils). For this reason, it’s important to check what label Nutrita gives to a food’s insulin index, as well as choose foods within a wider context (i.e. use the nutrient density alongside it).

..........................https://optimisingnutrition.com/food-insulin-index-2/

Gluconeogenesis is actually a highly energy-intensive process, and your body would much rather get its energy from fat or carbs than protein.  We lose about 25% of the energy from the protein we eat in the conversion to usable energy (ATP).  By comparison, we only lose about 8% of the energy from carbohydrates and 3% of the energy from fat.   So, although protein can be used for energy, your body would much rather not have to convert protein to energy.  

In fact, due to the strong satiety effect of protein, foods and meals with a higher percentage of protein tend to help us eat less, so we tend to lose body fat and actually reverse our insulin resistance over the long term when we consume foods that contain a higher percentage of protein!  

We often think of insulin as an anabolic hormone (to build things up).  However,  it can be more helpful to think of insulin as anti-catabolic (to stop your body from falling apart).  

Your body uses insulin to control the flow of energy from storage (via the liver) into your bloodstream when there is plenty of food coming in from your diet.  When there is less energy available from food, glucagon stimulates the release of stored energy and balances the effects of insulin.  

When you consume more protein than you need for essential bodily functions (muscle protein synthesis, neurotransmitters etc.), your pancreas will raise insulin to shut off the release of stored fuel from your body while you use up the extra energy.  

Although fat doesn’t require as much insulin over the short term, all food triggers an insulin response.

Before you assume fat is a free food because it doesn’t raise insulin, it’s important to note that the food insulin index testing was undertaken over only two hours, so it underestimates the insulin response from protein (which actually elicits a rise over approximately eight hours) while fat raises insulin for a much more extended period. 

so imp-

The chart below shows the changes in insulin levels across a 24 hour period.  

If we only consider the insulin response in the two hours after meals we don’t account for the significant amount of insulin released across the other 16-18 hours of the day, particularly from low carb diets. 

 We can’t simply assume that because the insulin rise after meals is low that our total insulin secreted across the day will also be lower.  

The reverse may actually be the case.  

(sam notes: which means carbs infact could be secreting relatively less insulin)

Insulin and oxidative priority 

Our insulin response to the different macronutrients appears to be proportional to their oxidative priority (i.e. the order in which they are burned), how easy they are to keep in storage and how much storage capacity we have for each of them.

• We only have limited space to store carbohydrates in our body.  It has to be burned off quickly, so the body raises insulin sharply to hold back your glycogen and adipose tissue in storage.  
• Any excess protein needs to be burned off fairly quickly, so we get a lower insulin response.  
• However, fat is easy to store, and your body is more than happy to store it, so we get a much smaller insulin response to fat over a more extended period. 

imp-

While a diet with more fat is undoubtedly helpful to stabilise your insulin and blood sugars, we can’t make the assumption that it will lower our insulin levels across the day or lead to fat loss. 

If your blood sugars are rising by more than 1.6 mmol/L or 30 mg/dL, then you should reduce the carbohydrates in your diet to get off the glucose rollercoaster to avoid the hangry feeling that comes from constantly rising and falling blood sugars.   

In our 6 Week Nutritional Optimisation Masterclass, we guide people to dial back their carbohydrate intake if their blood sugars are going too high after meals.  But, as with most things, it’s crucial to find the right balance between extremes.  

The chart below from our analysis of our series of nutrient-dense recipe books shows that we maximise nutrient density when we have 15 to 20% of our energy from non-fibre carbohydrates.  

There is no need for most people to be concerned about carbs from non-starchy vegetables that can actually be quite nutritious, and avoiding carbs altogether may make it harder to get the nutrients you need.

Does protein raise blood sugar?

As shown in the plot of protein vs glucose below (see Tableau version here), high protein foods will raise your blood sugar a little, but much less than low protein foods that contain refined carbohydrates.  As a general rule, consuming a higher percentage of protein will lower your blood glucose.

When you eat protein, you release both glucagon and insulin.  In most people, insulin and glucagon are balanced, so your blood sugars remain stable after a high protein meal.  But if you are insulin resistant, this signal becomes imbalanced and leads to a more dominant glucagon response from the liver and some elevation of blood sugars (see Why do my blood sugars rise after a high protein meal).  

If you are injecting insulin, you may need to top up with some extra insulin so you can metabolise the protein to repair your muscles while also keeping your blood sugars stable.  Avoiding protein can lead to a reduced metabolic rate and reduced satiety.  

The good news though is that increasing the percentage of protein in your diet tends to lower your overall energy intake and hence reduce your body fat levels.  

This, in turn, will lower basal insulin requirements (i.e. the insulin that you need when you are not eating) because you have less body fat to try to keep in storage.

So, unless you require a therapeutic ketogenic diet (for the management of Alzheimer’s, dementia, Parkinson’s or epilepsy), there is no need for most people to worry about eating “too much protein”.  For people with a functioning pancreas (i.e. you are not injecting insulin), focusing on reducing carbohydrates should be adequate to stabilise blood sugar levels without worrying about cutting back on the protein in their diet.  

Fat is the last macronutrient to be burned (after alcohol, ketones, excess protein and carbohydrate).  Fat is easily converted to energy or stored, so only a small amount of insulin is required to store any fat that is left over.

Some people like to believe that they can lower the insulin load of their diet to lose weight (a bit like someone with uncontrolled type 1 diabetes).  If you are making your own insulin, your pancreas will not produce any more insulin than is required to hold your fat in storage while you use up the energy coming in from your mouth.

As shown below, our insulin levels across the day are proportional to the amount of fat we are carrying.  

Similarly, your fasting blood glucose levels are also proportional to your weight.  

The more body fat you have, the more insulin you will require to keep your body fat locked away in storage.  

This is why many people who are obese also have high fasting insulin levels.   It is not that insulin is causing them to be fat

but rather that their pancreas is working overtime to keep insulin high to hold their fat in storage. 

This is why many people who are obese also have high fasting insulin levels.   It is not that insulin is causing them to be fat but rather that their pancreas is working overtime to keep insulin high to hold their fat in storage. 

If your goal is fat loss, then you need to find a way of eating that allows you to be satisfied with less energy.  Your fasting insulin levels will reduce as your body fat levels decrease.

But in reality, it is a little bit more complex.  It’s actually:

low satiety nutrient-poor foods -> increased cravings and appetite -> increased energy intake -> fat storage -> increased insulin

Hence, the solution to managing your diabetes, blood sugar, insulin levels and avoiding the myriad of complications of metabolic syndrome is:

high satiety nutrient-dense foods and meals -> decreased cravings and appetite -> decreased energy intake -> fat loss -> lower insulin levels

Putting it into action 

So hopefully you can see that managing the insulin load of your diet is important to help you stabilise your blood sugars and insulin after meals.  However, if you want to reduce your insulin across the day and reduce your fasting blood sugars, you also need to prioritise high satiety nutrient-dense foods that will promote satiety and help you to lose weight.  To help you apply all this we developed a number of tools.

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https://www.livestrong.com/article/411739-i-am-skinny-but-have-problems-with-a-fat-stomach/

Visceral fat releases chemicals known as "cytokines" that increase your risk for heart disease. The Mayo Clinic, in research published in 2010 in the European Heart Journal, found that normal weight obesity is associated with a high prevalence of cardiovascular disease factors in both sexes and may increase the risk of death from cardiovascular complications in women particularly. A study published in Progress in Cardiovascular Disease in 2014 confirmed that patients who have coronary artery disease, but are of normal weight with belly fat, have the highest mortality risk when compared to other patterns of fat distribution.

Those who are skinny fat also display cytokine markers that suggest a higher chance of becoming obese later in life or developing metabolic syndrome, which is a cluster of symptoms such as high blood pressure, high blood sugar and increased risk of developing type 2 diabetes. These findings were reported in a 2007 study published in the American Journal of Clinical Nutrition.

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keto probs

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Is the keto diet safe long term?

The keto diet has become popular as many people claim it can help with weight loss. The diet, however, might not be best for long-term health as the eating habits it promotes might lead to heart rhythm problems. Eating a diet high in fat and low in carbs might also make exercising more difficult.

Who shouldn't go on the keto diet?

Considering these risks, people who have kidney damage, individuals at risk for heart disease, pregnant or nursing women, people with type 1 diabetes, pre-existing liver or pancreatic condition and anyone who has undergone gallbladder removal shouldn't attempt the Keto diet

Does keto hurt your liver?

People following a keto diet are putting themselves at higher risk of the 'silent killer' non-alcoholic fatty liver disease (NAFLD), according to nutrition experts

Is keto bad for your kidneys?

With so much fat to metabolize, the diet could make any existing liver conditions worse. Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them.

Can drinking too much water affect ketosis?

Also, changes in hydration affect the concentration of ketones. A high water intake may dilute the concentration of ketones in the urine. Because it's important to stay hydrated, you will likely see lower readings.

Can dehydration cause ketones?

Dehydration. High blood sugar levels, which lead to high ketone levels, significantly increase urination and can lead to dehydration. Illnesses that cause ketonuria may also cause nausea, vomiting, and diarrhea adding to dehydration.

high intensity exercise and rise in blood sugar

 Does high intensity exercise increase blood sugar?

Some forms of physical activity, most notably high-intensity/short duration exercises and competitive sports, 

can produce a sharp rise in blood sugar levels 

followed by a delayed drop. This is due primarily to the stress hormone production or “adrenaline rush” that accompanies these kinds of activities.

What exercise is best for insulin resistance?

Any type of physical activity has the potential to make your insulin work better, and combining aerobic activities — such as brisk walking, swimming, and cycling — with resistance training, or weight training, appears to have the greatest effect

Is it normal for blood sugar to rise after exercise?

It is healthy for blood sugar to rise during exercise because the muscles need 

the excess fuel to compensate for the increased demand placed upon them. But 

in most people the body will adjust after exercising and bring the blood sugar 

levels back to normal

What is the best supplement for diabetes?

Using Supplements for Diabetes Treatment

• Cinnamon.
• Chromium. Chromium is an essential trace element. ...
• Vitamin B-1. Vitamin B-1 is also known as thiamine. ...
• Alpha-Lipoic Acid. Alpha-lipoic acid (ALA) is a potent antioxidant. ...
• Bitter Melon. ...
• Green Tea. ...
• Resveratrol. ...
• Magnesium.

Is Ginger good for diabetes?

The takeaway. Ginger can be an effective addition to your diabetes treatment if you use it in moderation. Eating up to 4 grams per day may help lower your blood sugar levels and regulate insulin production.

Is belly fat a sign of insulin resistance?

Thus, abdominal obesity is the most important lifestyle-related factor that increases the risk of insulin resistance or metabolic syndrome where hypertension, hyperlipidemia and hyperglycemia form a cluster. Abdominal obesity is also a common risk factor that causes various forms of cardiovascular diseases [30].

Can vitamin D reverse diabetes?

Regular doses of vitamin D early in life have been shown to reduce the risk of developing type 1 diabetes. Vitamin D treatment has also been shown to improve glycemic control and insulin sensitivity in people with type 1 and type 2 diabetes and in normal individuals.

Is cinnamon good for lowering blood sugar?

Some of this work shows it may curb blood sugar by lowering insulin resistance. In one study, volunteers ate from 1 to 6 grams of cinnamon for 40 days. (One gram of ground cinnamon is about half a teaspoon.) The researchers found that cinnamon cut cholesterol by about 18% and blood sugar levels by 24%.

Why does my blood sugar go up when I exercise?

Why does exercise sometimes raise blood sugar? Exercise can trigger the body to release stress hormones, like adrenaline and cortisol. Adrenaline can stimulate the liver and the adrenal glands to release glucose and cortisol which makes you more resistant to insulin.

Does walking help insulin resistance?

The results of this study show that walking exercise significantly lowers the serum insulin resistant cytokine level, decreasing the insulin function as well as the insulin resistance index by reducing abdominal obesity.

Is running good for insulin resistance?

A single bout of moderate-intensity endurance exercise increases whole-body glucose uptake for at least 48 hours into recovery. This effect is attributed mainly to enhanced skeletal muscle insulin sensitivity, and does not persist for more than four to five days.

Do eggs raise insulin?

While high protein, virtually no-carb foods like meat and eggs are low on the glycemic index, they measure high on the insulin index. In other words, while the meat and eggs didn't cause a spike in blood sugar the way most carbohydrates do, they do result in a significant rise in insulin.

Does coffee spike insulin?

In fact, caffeine has been shown in the short term to increase both glucose and insulin levels. In one small study involving men, decaffeinated coffee even showed an acute rise in blood sugar. Right now there are limited studies and more research needs to be done on the effects of caffeine and diabetes.

Remission has been shown to be due to normalization of the high fat levels inside liver and pancreas, and the only way to achieve this is by major weight loss.

Does milk spike insulin?

The authors report on a study that found milk consumption in subjects with type 2 diabetes resulted in a five-fold greater increase in insulin response than would be expected based on its glucose response

How long does it take to reverse diabetes?

Losing less than 1 gram of fat from the pancreas through diet can re-start the normal production of insulin, reversing Type 2 diabetes. This reversal of diabetes remains possible for at least 10 years after the onset of the condition.

Why is my blood sugar high after working out?

Why does exercise sometimes raise blood sugar? Exercise can trigger the body to release stress hormones, like adrenaline and cortisol. Adrenaline can stimulate the liver and the adrenal glands to release glucose and cortisol which makes you more resistant to insulin.

What is the best supplement for diabetes?

Using Supplements for Diabetes Treatment

• Cinnamon.
• Chromium. Chromium is an essential trace element. ...
• Vitamin B-1. Vitamin B-1 is also known as thiamine. ...
• Alpha-Lipoic Acid. Alpha-lipoic acid (ALA) is a potent antioxidant. ...
• Bitter Melon. ...
• Green Tea. ...
• Resveratrol. ...
• Magnesium.

Is cinnamon good for lowering blood sugar?

Some of this work shows it may curb blood sugar by lowering insulin resistance. In one study, volunteers ate from 1 to 6 grams of cinnamon for 40 days. (One gram of ground cinnamon is about half a teaspoon.) The researchers found that cinnamon cut cholesterol by about 18% and blood sugar levels by 24%.

....................................

does putting on muscle add to boy weight ...yes

Is apple cider vinegar good for diabetes?

A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning (10). Numerous other studies in humans show 

................

But when you gain muscle, the number on the scale is likely to increase. In fact, even if you're also losing fat, you may see an increase on the scale. Muscle is more dense than fat, but it takes up less space. That means if you gain muscle, your scale weight may go up even as you're losing body fat.

Do you gain weight when you add muscle?

You will gain weight from lean muscle mass that you add by building your muscles with exercise or weightlifting. But this won't happen right away. It will take you at least a month or two to add any lean muscle mass that would show up in your weight.

How much weight does muscle add?

“With all of those things considered, the average man can gain about one to two pounds of muscle per month and the average woman up to one pound per month,” Jacobchick told us.

How many times heavier is muscle than fat?

The density of muscle is 1.1 g/ml. Using the averages, 1 liter of muscle weights 1.06 kg or 2.3 lbs., while 1 liter of fat weights . 9 kg, or 1.98 lbs.

weightlifting burns only fat

Can you lose belly fat by lifting?

Build more muscle and you'll keep your body burning fat all day long. ... This suggests that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat.

Can too much exercise cause weight gain?

Pushing your body past its limits through high-intensity, long-duration exercise can mess with that hormone, leading to fatigue, reduced performance, and weight gain around your belly. In other words, exercise “is not just about strong muscles and losing fat,” Letchford told PopSuga

Is a 30 minute workout enough to build muscle?

Spending your whole day in the gym isn't necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.

How long after lifting will I see results?

Here's how often and how long you should lift weights. According to Ridge, you can "easily see noticeable results in four weeks" by training consistently five times a week and increasing intensity week over week. Each session should be 45-minutes long. However, training alone won't help you reach your goals.

Lift heavy weights.

Increase weight and you'll increase your strength and muscle mass. Increase your muscle mass and you'll increase your metabolic rate. Increase your metabolic rate and you will burn more calories. Burn more calories than you consume and you will lose weight.

salt increases chances of diabetes

Does salt affect type 2 diabetes?

The researchers found that each extra gram of sodium (or 2.5 grams of salt) per day was linked to a 43 percent higher risk of type 2 diabetes. For LADA, each extra gram of sodium led to a 73 percent increase in developing the condition.

Can fasting too long raise blood sugar?

Fasting can definitely raise blood glucose. This is due to the effect of insulin falling and the rising counter-regulatory hormones including increased sympathetic tone, noradrenaline, cortisol and growth hormone, in addition to glucagon. These all have the effect of pushing glucose from liver storage into the blood.

What drink lowers blood sugar?

Methi dana water has the ability to lower blood sugar in people with diabetes. It contains fibre and helps in slowing down digestion process, further regulating the absorption of carbohydrates and sugar. The fenugreek water also helps in improving the way your body uses sugar.

that vinegar can improve insulin function and lower blood sugar levels after meals 

What can I drink to flush my liver?

Garlic: Garlic contains selenium, a mineral that helps to detoxify the liver. It also has the ability to activate liver enzymes that can help your body naturally flush out toxins. Citrus Fruits: Fruits like grapefruit, oranges, limes and lemons all boost the liver's cleansing ability.

Are potatoes good for your liver?

For example, a test-tube study found that the antioxidants present in potatoes may suppress the growth of liver and colon cancer cells ( 6 ). Studies have also found that colored potatoes like purple potatoes can have three to four times more antioxidants than white potatoes

Is Almond good for liver disease?

Almonds. Nuts -- especially these -- are good sources of vitamin E, a nutrient that research suggests may help protect against fatty liver disease. Almonds are good for your heart, too, so grab a handful the next time you feel like snacking.

Does apple cider vinegar clean arteries?

The high-density cholesterol in your body, or good cholesterol, removes bad cholesterol from your arteries and helps fight heart attacks and strokes. 

By consuming the vinegar, you're increasing bile production

and helping support your liver, which are both very important 

for processing and creating good cholesterol.

Eat These 10 Foods to Cleanse Your Arteries

1. Asparagus. Asparagus is one of the best foods to cleanse your arteries. ...
2. Avocado. Avocado helps reduce the “bad” cholesterol and increase the “good cholesterol” that helps to clear the arteries. ...
3. Broccoli. ...
4. Fatty Fish. ...
5. Nuts. ...
6. Olive Oil. ...
7. Watermelon. ...
8. Turmeric

What can I drink to unclog my arteries?

Pomegranate. Drink pomegranate juice for optimal heart health. The powerful pomegranate has been shown to clear clogged arteries and improve blood flow. This is due to the free radical-fighting fruit's high level of antioxidants, which stimulate the production of nitric oxide in the blood.

Does niacin clean your arteries?

Niacin, or Vitamin B3, is the best agent known to raise blood levels of HDL, which helps remove cholesterol deposits from the artery walls.