Studies show that many people underestimate the amount of food they eat at each meal and end up eating a lot more than they think they are. This is one reason why a lot of people can’t account for the weight that they put on. To help you avoid this pitfall, here are some smart ideas for tracking the amount of calories you’re eating:

1. Get a small book and write down all you eat for an entire week, including the dressing you put on salad and the amount of butter you put on your bread, potatoes and etc. Also be sure to include the amounts of calories consumed in beverages too.

2. Be careful to check food labels as sometimes certain foods contain way more calories than you might think.

3. Total the calories, count the number of calories you have eaten for a day and sum it up for the day. This will give you some idea of how well you are meeting your calorie target or not.

4. After recording for your calorie intake data for a week, add the total calorie count together and divide it by 77 to get a figure for average calories consumed per day. This will help give you a clear idea of how well you are sticking to your calorie goals.

Even for people who are fastidious about keeping track of the calories in the food they eat, it can be hard to keep track of the incidentals such as beverages, bread spreads, desert and etc. Always bear in mind that every morsel of food you eat has some amount of calories in it that adds up to your total calorie intake for the day.

A personal trainer will be able to help you design a diet plan that works just or you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 3266 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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We all love a good snack, something tasty to please the tongue, small enough to eat fast and just large enough to fill our bellies; but not too large to make a whole meal. This is a snack. But how good would it be if we could add healthy to that description. It is something we take in between meals to just keep us going till our next meal.

Most snacks eaten today are not healthy and some of them are so bad, doctors would advise you to avoid them. But today we are not going to focus on unhealthy, but healthy and nutritious snacks you can eat. The recommended calories intake for the average person daily should be 2700 calories if you are a man and 2200 calories if you are a woman. Snacks can serve as a major source for this daily calories intake. The following are healthy, nutritious snacks that can also supply a substantial percentage of our daily calories intake.

Popcorn

Popcorn is a 290 calories whole grain, high in fiber and all natural when made at home without additives and artificial flavorings. Fiber helps reduce cholesterol in the body. Fry popcorn in healthy oil and then sprinkle it with pistachios which is rich in nutrients. This snack has very little fat (good for those who do not want to add weight) and is capable of giving you a quick boost of energy.

Avocado, citrus salad and black bean salad

This 255 calories snack is especially good for those who want to get more fruits and vegetables into their diet. This snack is made up of a variety of fruits and vegetables including, black beans which are high in fiber and protein, tomatoes and other veggies which supply fiber, avocado which provides a healthy amount of fat (so no oil is needed for this snack) and oranges. The oranges are freshly squeezed, chopped and spiced. This is topped with fresh juice and grated spices.

Apples and Cheese

This thirty calories snack is easy to make. You can use as many fruits as you want with cheese and apples. Fruits provide fiber and other important nutrients. The cheese provides proteins to normalize blood sugar and suppress hunger pangs, and also provides calcium for strong bones and teeth. This snack also has the added benefit of using reduced-fat cheddar cheese which has much lower fat content than normal cheese. This cheese is cut and served on apple slices.

Whole grain crackers, grapes, and cottage cheese

This is a 138 calories, nutrient rich whole grain snack. The cottage cheese supplies protein and calcium, while the whole grain lowers blood sugar and cholesterol. The whole grain cracker can be made of cracked wheat, whole wheat, rye or quinoa. The cheese is rubbed on the cracker like cream and another cracker is placed on to it and is eaten.

Midday Melon Juice

Melons are a rich source of vitamins A and C, beta-carotene, phyto-chemicals, folic acid, calcium, magnesium, phosphorus and potassium and many other nutrients. They are originally nature’s multivitamin. As 92 percent of melons is made up of water, this juice will help keep you hydrated and make you feel full for a long time. This melon juice is eaten with plenty of vegetables and fruits. They can be any vegetables or fruits of your choosing like banana, pear, salad, etc.

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1. Carbohydrates

Naturally people tend to eat more carbohydrates than any other food; this is because carbohydrates are very high in calories (energy) and also contain a lot of nutrients that the body needs. Carbs have acquired a bad reputation, in recent times, because it is widely assumed that they are solely responsible for obesity; but this is not quite the whole truth. Carbs are meant to provide the body with energy so you would only have a serious carb problem if you eat a lot of carbs but lead a very sedentary lifestyle.

For people trying to lose weight, you will have to cut down on your carb intake while simultaneously increasing your exercise hours. Increased exercise is very important because when you limit calorie intake, the body usually responds by burning muscle to create the energy that it needs but what you what is fat burn. When you work out, though, (particularly when you do resistance training) your muscles will be stimulated to grow and this process will cause fat to be bumped up the queue to be burned for energy.

Recommended portion: 40% of daily meal

2. Protein

As we’ve just seen, muscle building is essential for fat loss; but exercise alone won’t give you optimal levels of muscle growth. A high protein intake will be required to support muscle growth, so as you cut down on carbs, you should be picking up on protein.

Recommended portion: 30% of daily meal

3. Fats & Oils

Fats and oils can very easily turn into fat in the human body so for people trying to lose weight, eating fats and oils might sound like the worst possible idea; but fats and oils also play a very important role in the human body so you can’t completely cut them out either. The thing is, you need to understand the difference between healthy fats and unhealthy fats. Food and drinks such as soda, fried foods, and foods with a high sugar content usually contain two types of fat known as trans fats and saturated fats. These type of fats are very unhealthy for the body and should not be consumed in significant quantities.

Poly saturated fats and monosaturated fats, however, are actually healthy and help to limit the negative effects of cholesterol on the heart and other organs.

Recommended portion: 10% of daily meal

4. Fruits and Vegetables

Fruits and vegetables are generally very healthy and nutritious foods and can actually play an advanced role in the battle for weight loss. Most fruits and vegetables have a high fiber and water content which create the feeling of being full when eaten; so you could substitute any unhealthy snack for a fruit such as bananas or avocados to gain healthy nutrients and stave off those infamous mid-meal hunger pangs.

Recommended portion: 20% of daily meal

Conclusion

A balanced diet is one key to healthy living and weight loss, so make sure you follow these tips and guidelines.

A professional fitness trainer might be able to offer you some specialized guidance and advice and if you would like the services of one, we would be happy to connect you with someone you can trust.

WhatsApp number: +971 56 58 30067  (Just send us code 2817and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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A healthy diet is one of the most import factors to consider in any fitness plan. Food mainly supplies your body with nutrients for cells and tissues, and calories for the energy needs of the body. Different types of food differ in the type of nutrients they contain and in the amount of calories they can supply to the body so for weight watchers, you need to eat food that contains a lot more muscle-developing nutrients and much less calories. For people trying to gain weight, a diet which is both high in muscle-building nutrients and calories is key.

For this reason, you have to be selective in what you eat but don’t panic yet; a lot of foods commonly found almost everywhere in the world contain the right amounts of calories and nutrients that human beings need to have a healthy, balanced, fitness supporting diet. We’ve compiled and listed the top 8 healthy foods that we think can be found nearly everywhere on the planet. Read on for details.

FRUITS & VEGETABLES

Bananas

Bananas, technically a berry, could be called one of nature’s gifts for fitness and good health and here’s why; usually a healthy fitness diet whether you’re trying to lose or gain weight, will require that you eat a balance of nutrients that includes just the right amount of healthy carbs, protein, some fruits and fats too. Bananas may be a fruit but their carbohydrate content is remarkably high and they also have some protein; so you can kill three birds with one stone when you eat bananas. Bananas are also very high in energy content so you can eat them during performance without any discomfort (unless you eat too many). The best thing about bananas is that they can be found in practically everywhere in the world and are almost always very cheap. To top it off, bananas are delicious! Bananas are very high in vitamin B6, manganese, potassium, copper, fiber, biotin and vitamin C.

Avocados

Avocados are a rather unique fruit because, unlike most other fruits, they are primarily composed of fat. Now if you don’t know much about how good healthy fats can be for you, you’re probably cringing and getting ready to move on to the next item on the list but hold on; avocados are what most health and fitness experts would call healthy fat and you need healthy fats in the right proportions for a balanced diet. Avocados are low in cholesterol and saturated fat and conversely are high in monosaturated fats which are good for your heart. The trouble is, most people write off all fats as being bad but the truth is your body needs fats to function properly.

The fact that avocados are such a healthy source of fats and oils for the body means that it would be a good idea to work them into your diet in place of any unhealthy fats you might be eating such as chocolate. So when next you feel like snacking on a chocolate bar, think of having a slice of avocado instead.

Oranges

Oranges are kind of the opposite of avocados in some ways but both fruits are very healthy. With oranges, you get a very low fat, highly vitamin rich fruit that will help provide necessary nutrients for your fitness plans. If you’re specifically trying to lose weight, you should know that a fiber rich diet will contribute to your weight loss and oranges are a particularly good source of fiber. There’s also not very many fruits and foods out there that are more delicious that a nice fresh orange so it’s a win-win solution.

Fruits, such as oranges, which are generally very low in calories are a good choice for something to eat when you get hungry because they fill you up but do not provide a lot of calories.

Cabbage

So cabbage might not exactly be the tastiest vegetable in the world for most people and you probably hated it when you were a kid, but it has some great health benefits that make up for its lack of sensory value, and you can even work it into a number of meals such as salads, to significantly improve its taste. Cabbage is high in potassium, vitamin A, vitamin C, fiber and calcium, but one of the best things about it is that it is extremely low in fat content.

Honorable mentions: Tomatoes, pineapples, grapefruit

PROTEIN

Grilled Chicken

Chicken is probably one of the most popular foods around the world and is also one of the most protein rich foods you could find as well. This is important because although eating a lot of protein will not exactly make all the excess fat in your body up and run away, protein is an important dietary component of a fitness plan so regular consumption of such a high protein meal is advisable.

Chicken is a very high-quality lean meat which provides essential amino acids and other nutrient support for muscle repair and growth. It is recommended that you either boil or grill chicken and when prepared this way, chicken contains a very low amount of calories.

To think that you could enjoy such very direct fitness and weight loss benefits from a food that is usually so delicious? That’s a win-win solution right there.

Yoghurt

Yoghurt is a good protein source that also has a high content of healthy fats and some healthy bacteria called probiotics. Studies have actually shown that despite being high in fat, yoghurt actually has proven effective for burning abdominal fat and helping to develop muscle mass in people who eat a lot of it.

Yoghurt is also a very good source of calcium which is good for bone and joint strength and development. and a host of vitamins including potassium, riboflavin and vitamin B12.

Kidney Beans

Kidney beans are part protein and part carbohydrate and are grown in almost all parts of the world which means this is one healthy and delicious meal that can usually be found in most places.

Egg whites

Egg yolks might be the really tasty part but, unfortunately, they have a significantly high cholesterol content so there’s no place for them in your weight loss diet. Egg whites, on the other hand, are the really nutritious part and have a very high protein content, so it is advisable to have an egg (white part only) or two for breakfast each day. To improve the bland taste that egg whites have on their own, you could consider a scrambling your egg whites with salt and pepper, and some vegetables.

CARBOHYDRATES

Unless you’re really overweight and highly carbohydrate intolerant, you don’t need to cut carbohydrates completely out of your diet as they are an important source of the calories your body needs to support its regular functions. Some people’s bodies naturally do not encourage carbohydrate assimilation so eating a lot of carbs leads to stacking a lot of weight. If this is you then you should be very careful the type of carbs you eat regularly, but don’t make the mistake of completely excluding carbohydrates from your meals. For carb intolerant people, we suggest that you take smaller servings of carbs with higher servings of proteins.

Sweet Potatoes

Irish potatoes or white potatoes are favorites for a lot of people but the high calorie content of this type of potato makes it a less favorable choice than its cousin, the healthier and sweeter to boot, sweet potato. Sweet potatoes can be boiled, fried or baked just like regular potatoes but exceptionally, they are very low, comparatively, in calories and high in fiber and lots of other nutrients including vitamins A, C and E, Iron and more.

Spaghetti

The good thing about spaghetti is that even though it is relatively high in calories, eating smaller portions could still help you fill fuller than a lot of other foods so eating spaghetti in moderation is not a bad idea. If you’re really carb intolerant, though, then other low calorie carbs like sweet potatoes or whole grain bread or even bananas might be a safer option for you.

Whole Grain Foods

Eat more whole grain foods such as whole grain bread or whole grain cereals. Whole grains are probably the best carb food for fighting weight gain and helping you to lose fat.Studies have shown that people who ate high whole grain diets lost more body fat and specifically more belly fat than others who ate other types of carbs. Perhaps part of the reason why this is so is that, for carbs, whole grain foods have a high protein content.

Other nutrients found in whole grains include zinc and other trace minerals, vitamin B, fiber and anti-oxidants.

Conclusion

A balanced diet is one of the keys to maintaining a healthy and fit body. The foods we have talked about are all highly nutritious and easy to find, and if you combine them well, you will find that your fitness and weight loss results will be much more impressive.

A very basic example of how this diet might work is:

Breakfast: whole wheat bread, egg whites & avocados

Snack 1: oranges

Lunch: Spaghetti

Snack 2: coleslaw (made with cabbage and carrots)

Dinner: sweet potatoes

Snack 3: bananas

NB: specific portions will depend on the individual but be not careful not to overeat. On tip to avoid overeating is, eat slowly and chew your food properly.

Contact Trainer.ae: get in touch with a personal trainer who can help create a plan just for you.
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There’s no magic food for weight loss and fitness, but bananas do come close. Perhaps when you think of a healthy snack, your mind automatically conjures up images of some whole grain food that probably tastes more like sawdust than a snack, but fruits such as bananas are the perfect delicious, healthy snack. If you’re saying to yourself, “well I already know bananas are delicious but how exactly can eating them help with weight loss”? Read on for answers that might very well surprise you.

1. Bananas are a healthy carb

The primary goal of any weight loss plan should be reducing the amounts of calories ingested and stored by the body. Most carbohydrates have a very high-calorie content so most people cut them out, from their weight loss diets, completely; but the truth is, your body still needs a healthy supply of carbohydrates. What you should do, instead of cutting carbs out altogether, is eat more healthy carbs which are high in nutrients but low in calories. Bananas are the very embodiment of this rule. Instead of snacking on a chocolate bar or some other “junk food” consider having a banana in between meals.

2. B-vitamins

Bananas are loaded with a number of vitamins and nutrients, especially B-vitamins. One of the key functions of b-vitamins is to aid in metabolism, so bananas might actually help in speeding your metabolism and helping to burn more calories in this way. A large banana might also contain approximately 500-600mg of potassium which is a mineral that is required in significant amounts of to aid in the maintenance and functioning of important body systems.

3. Eating Bananas will fill you up

Fibrous foods such as bananas tend to take up a lot of room in the stomach, giving the feeling of being full in between meals which is important because you will have much less inclination to eat in between meals. So if you have a banana or two with each meal, chances are, you will be able to stave off hunger pangs for longer than usual. You might think that if bananas make you feel fuller then they probably have more calories than other foods but, nope; as we’ve already said, bananas are a very low-calorie food.

4. Bananas can be made into a number of healthy delicious snacks

Frankly if you had to eat the same food every day, you might quickly get tired of it; but what if you could have one food in 4 or five different ways? You could have bananas in a smoothie, in yoghurt, oatmeal, cornflakes and etc. The options are only as limited as your imagination so feel free to experiment with this wonder fruit.

5. You can eat bananas to energize your workouts

Bananas are packed with easy-to-absorb energy and many athletes have begun substituting their traditional chocolate bars for a banana. One or two bananas before a workout will help energize your workout and keep your blood sugar levels high, without any of the negative side effects that come with other high energy food and drinks such as chocolate or Gatorade.

Conclusion

Don’t expect magic results, but eating bananas will provide your body with healthy carbs, aid in metabolism, provide a number of nutrients and energize your workouts. To top it all, bananas are simply delicious!

In great alarm it is important to recognize that heart disease has killed many men and women than any other disease for years, so it is critical to seek a healthier lifestyle.

With plenty of research and easy obtainable information, we can’t excuse that we didn’t know the risk factors of heart diseases or helpful ways to manage, control or prevent our health fate. The solution is to better adjust your lifestyle choices, this could be both in your diet or exercise to reduce what could lead to life changing heart complications.

Bellow is a list of suggested changes you could make to help you accommodate to a healthier lifestyle :

How can my diet and absence of exercise cause heart problems?

Certainly a lack of exercise and healthy foods can edge to bigger problems such as obesity. Your heart needs all the right ingredients so that it can continue performing properly. The wrong foods and your weight can play a major part in damaging your vascular system as well as your heart. Along side obesity comes laziness or a disability to exercise regularly, it is critical to have an active lifestyle, exercising at least 4 days a week for a minimum of 30 minutes. Depriving your body from cardiovascular exercise can be seriously damaging to more organs than just your heart, it can lead to high blood sugars and soaring cholesterol problems.

• Exercise regularly – If you cannot exercise everyday for a minimum of half hour then at least find time 3 to 4 days a week.
• Cardiovascular exercise – Run, jog, cycle or swim etc.
• Diet – Ensure you’re giving your body the right vitamins, nutrients and proteins daily. Remember that portion size can be a huge part of the problem too.

Additional Problems

In case you’ve missed the endless adverts on the TV and billboards, the number one catastrophic move you can make is to smoke daily. There is no other perspective you can take other than admitting that by smoking daily you are accepting defeat and practically digging your own grave, speeding up the process of aging skin way before your time. If you were to suffer from some sort of heart related issue such as cancer or lung disease at 70 you’ve now pushed that right down to an earlier age.

Learn how to Manage or Control Heart Related Concerns

• Blood pressure : A very common issue with many adults, high blood pressure unrecognized or untreated can lead to strokes and heart attacks. Ensure you make regular appointments with your entrusted doctor or nurse.
• Cholesterol : The source of major cardiac risks. Managing your cholesterol is done by a healthier diet, prescribed medication and exercise.
• Blood Sugar :  Another common concern is diabetes, high blood sugars boost the risk of heart diseases.

Unfortunately for us, we can’t run away from aging. In fact, the second we’re born every day of every second we are no longer new and our fate of aging creeps nearer. The phenomenal fantasy of the fountain of youth could have fooled me at one point, to go and hopelessly search for it but I’ve come to realize it just doesn’t exist. Although we can’t stop aging there is definitely ways you can be more in control, like choosing a healthier lifestyle with plenty of nutrient diets and a lot more exercise.

It’s time to face your fears, one of the most important changes you should be making to your new and healthier lifestyle is filling your plate with as much fruit and vegetable as possible.

What you need:

• Whole grains
• Fruits
• Vegetables
• Whole grains

Why are is this diet good for me?

The benefits of these ingredients is the compounds inside help defend against you against the conditions that you will face the older you get.

What problems will come with aging?

• High blood pressurre
• Heart disease
• Blindness and deafness
• Arthritis
• Diabetes
• Osteoporosis

Exercising Regularly

Once we hit a certain age, we all know how difficult burning calories becomes, eventually we even lose muscle. Try and fit in at least half an hour of exercise 3 times a week, it doesn’t have to be anything of high intensity but you do need to get your heart pumping. You must work off any extra pounds you might be carrying around with you to ensure you limit any chances of growth in high blood pressure, heart disease and even in some cases cancer.

However, if you’re someone who hasn’t exercised in a while it doesn’t matter. As long as you decide to start and stay consistent it will help prevent so many problems one of such being diabetes whilst at the same time helping you burn tones of calories, keeps you busy and away from stress. No matter the age, the more we exercise throughout the day the more peaceful our sleep will be at night.

The Importance of Vitamins.

• Vitamin D – Egg yolks, milk and fish
• Calcium – Orange juice, fish, low fat dairy / vegetables, broccoli
• Vitamin B12 – supplements and also cereal

Important.

Some amount of alcohol helps safeguard you from heart disease however too much can harm the effectiveness of the medication you take.

When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range.

But don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program.

Satiety is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. The more satisfied you feel after a meal, the less you’ll eat later.

Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are high in calorie density contain a high number of calories per gram; foods that are low in calorie density contain a low number of calories per gram.

When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.

When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help you feel more satisfied with your meal.

The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.

• Eat more soups : chicken noodle or vegetable. Be sure to look for soups that have less than 200 calories per 1 cup serving.
• Eat more leafy greens : lettuce, baby spinach and mixed salad greens with fat-free dressing.
• Eat more fruits : apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
• Eat non-starchy vegetables : asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.

Fill Up on Fiber
Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices.

• Eat more fiber : from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.

Lean on Protein

Meeting your protein needs is important, but eating more protein than your body needs will NOT boost your metabolism.

• Eat lean protein : meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.

Go Nuts
Nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A small handful of these nutritious nuggets will often hold you over until your next meal.

• Choose nuts : peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.

Drink Up!
Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free.

More water:  throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important.

The foods you consume cannot treat depression, but your diet does have significant effects on your mood, energy levels, mental health, and your ability to cope with stress.

Talk to Your Health Care Provider
Be open and honest when discussing your symptoms and feelings. Because depression can have many underlying causes, your doctor should perform a complete physical and also check the following:

• Thyroid. The thyroid gland controls yours metabolism but indirectly affects your mood. An overactive thyroid can make you feel anxious and irritable, while an under-active thyroid can cause sluggishness, exhaustion, loss of appetite, weight gain, and hair loss.
• Iron levels. Low iron stores can alter your mood, cause fatigue and difficulty concentrating, and decrease mental alertness.
• Oral contraceptives. Birth control pills can also shift hormone levels and alter mood swings, depression, and fatigue.
• Sleeping habits. Changes in your sleeping patterns and the quality of your sleep can be closely related to your mood. A lack of sleep can cause many symptoms similar to those of depression.

Dietary Tips for People with Depression

Structure your meals.

Eat at approximately the same times each day and don’t skip meals. Enjoy three well-balanced meals and plan snacks between meals. This will help insure that your body is getting the right nutrients throughout the course of the day.

Eat quality nutrients.

Individuals who are trying to lose weight and have a history of depression must work to eat foods that are good for the body and the brain. Try incorporating more whole foods, fruits and veggies, and healthy fats by starting with this list of super foods.

Eat plenty of calories.

Extremely low-calorie diets alter your metabolism and increase your risk of malnutrition. Eating less than 1,000 calories per day reduces the amount of tryptophan in your body. As a result, serotonin levels drop, which increases symptoms of depression and its chances of recurring.
Cut back on caffeine.

Caffeine acts as a stimulant, making you feel anxious and interfering with sleep patterns. Consume no more than 200- 300 milligrams of caffeine daily.

Avoid alcohol and drugs.

Alcohol and illicit drugs can interact with antidepressant medications and other over-the-counter medications. For many, depression and substance abuse are already closely connected.

Eat plenty of good carbohydrates.

This will increase the amount of serotonin in the brain. High serotonin levels can improve mood and decrease symptoms of depression. At minimum, aim for at least 130 grams of carbohydrates each day. And try to forgo the processed, “white” carbs (white rice, white bread, white flour, etc.) in favor of less processed foods like whole grains, fruits and veggies.

Losing Weight While Dealing with Depression
If you are trying to balance weight loss with depression treatment, the following tips will help you out:

• Inform your health care provider before beginning a diet for weight loss.
• With your doctor’s approval, proceed with a slow-paced weight loss plan, aiming to lose no more than 0.5 pounds each week.
• Follow a balanced diet that meets all of your nutritional needs for protein, carbohydrates, fats, vitamins and minerals. A registered dietitian in your area can provide an individualized plan to meet your nutritional needs based on your medical history and treatment therapy.
• Carefully evaluate your mood changes while dieting and seek immediate treatment if you notice any changes.

Depression is difficult for anyone who lives with it. While dietary changes alone aren’t a surefire way to prevent or treat depression, they can help you feel better when combined with the treatment options that your health care provider recommends.