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Is Your Diet Making You Angry?

Hell hath no fury like a woman on a diet. Research has shown that reducing calories can wreak havoc on your mood. Here's how to get lean without turning mean.

How Your Diet Affects Your mood

I recently had a rock, disgusted-with-my-body times. Oh sure, who had some of them through the years, but this time was different. He was 30 pounds overweight and in the worst shape of my life. So I am committed to a complete diet and lifestyle review, from a week jump start fat blasting involves a lot of cardio to burn calories, protein, and the shortage of starch. It was the worst week of my life, but he was sure like him - me and my family. If I saw my husband enjoys a slice of pizza, or my 5 year old son innocently offered me a gummy bear, I have cracked. I swore to them (well, just my husband). I cried my crudités.
I'm not the only one "HANGRY" (so hungry that you're angry). According to a recent study published in the Journal of Consumer Research, people who ate an apple instead of chocolate for dietary reasons were more likely to choose violent films during milder and were more irritated by the message of a thrust seller to exercise. I can relate: I looked up - and he may have uttered a sound "Take this jogging and push! "- My Training DVD coach as he encouraged me to run in place.
But wait. Do not eat healthy and exercise makes you happy? "He should," says Elizabeth Somer, RD, author of Eat your way to happiness. "But not when going to extremes or cut the wrong foods." Ups. So what is the secret smiling while losing weight? I immersed myself in research and grill experts to find out. Learn from my mistakes and be ready to lose weight without the "hanger".

Mood Buster: Running on empty

Eat less, exercise more. This is the secret to shedding pounds, right? I thought, so I ate only 1300-1500 calories one day and burned most 500 days. My stomach growled so loud, I found myself at the computer for Google in things like killing calories. No wonder he was irritable, "Changes in brain chemistry that can affect your mood is produced by restricting calories," says Gary L. Wenk, PhD, professor in the departments of psychology and neuroscience at Ohio State University in Columbus, and author of Your Brain on Food. Recent Biological Psychiatry study indicated that when hungry, levels of the chemical serotonin in the brain - a neurotransmitter that regulates mood as well as appetite and sleep - fluctuate and it is hard to control your anger.
Turns out ,being hungry goes with being frazzled. When researchers at the University of California, San Francisco, expose women on a diet of 1200 calories a day, they found that test subjects produced more cortisol, the stress hormone, and reported higher levels of perceived stress.
Fortunately, there are ways to reduce irritability low in calories. "Cut slowly so that the body can adapt," said Wenk, suggesting that the cut little as 50 calories per day to start, then gradually more. "It takes time and patience, but will help you avoid irritability and mood shift changes. "Most women need to consume at least 1500 calories a day - more when exercising - to maintain stable blood sugar and energy and elevated mood. "If you lose more than one to two pounds a week, you fall too low," says Somer. I guess my loss of three pounds the first week was not cause for celebration.

Mood Buster: Fudging the fats

I knew I was supposed to eat fish such as salmon, mackerel and sardines, which contain healthy fats that help boost weight loss. If I have eaten, they would have also boosted my mood. Unfortunately, I am not a fan of seafood, especially types recommended, so I opted for a handful of raw almonds instead. I thought it was a good swap, but not so much.
According to research, a deficiency in omega-3 - alpha-linolenic acid (ALA), found in plant sources like flax seeds, soy nuts, but almonds; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both in fish and algae - is associated with depression, anger and hostility. Get adequate amounts of omega-3 can effectively improve the amount of gray matter and mood. "About 60 percent of the brain is composed of fat and omega-3 fats are particularly important for neuronal function," says Drew Ramsey, MD, assistant professor of clinical psychiatry at Columbia University and co-author of The Diet Happiness. "These fats reduce inflammation and raise the neurotrophic factor BDNF or brain-derived, a type of molecule that promotes the birth of new brain cells and improving connections between brain cells."
Not only almonds lack optimal feed my fat head, but even the nuts and seeds that are rich in omega-3 are lower than fish. "The animal sources are better than plant sources," says Dr. Ramsey, who recommends at least two servings of fatty fish per week 6 oz Because I have an aversion to fish above options, we recommend that you run on other good sources of omega-3, such as shrimp, cod and mussels, or alternatively, meat, fed grass or pasture-raised eggs. Personally, I prefer to just pop a supplement, and studies suggest that getting about 1,000 milligrams of DHA and EPA combined daily can help improve mood. Dr. Ramsey notes that it usually takes a few weeks to see any effect; Other research suggests that it can take up to three months.

Mood Buster: Going against the grains

As soon as I cut most of the sugars and starches, my body started shouting, "Where is my friend carb" and I was more angry than half? Moore after a sex scandal Ashton Kutcher. This response does not seem unusual. According to a recent study published in Archives of Internal Medicine, people who follow low-carb diets have obtained higher scores on "anger-hostility, confusion, stupor, and alluvial-scale depression "who followed a low-fat diet. One possible reason, the researchers said, is that the limitation carbohydrates prevents the brain's ability to synthesize mood-boosting serotonin.
Sugar also stimulates areas of the brain associated with pleasure and addiction, says Dr Ramsey. "All carbohydrates are published sugar "he explains," and preliminary research shows that the withdrawal of sugar has similar symptoms to those of an addict withdraw from heroin. "In my case, carbohydrates accounted for only 30 percent of my daily calories. Considering that the Institute of Medicine He recommends 45 to 65 percent, it is not surprising that I have for my fix.

Eat, Exercise and Lose Weight Without Mood Swings Mood Buster Nixing treats

It's torture for me to see others indulge in things that I considered prohibited. When my husband uncorked the Cabernet, I felt my blood boiling right along with water for tea herbal that are underway. According to a study published in the Journal Personality and Social Psychology, is not food or drink to give up, but the act of resisting it's so boring. In fact, the researchers found that exercise was not a single act of self-control causes a significant decrease in glucose levels in the blood. When the sugar sinks in the blood, can lead to hypoglycemia, which can lead to symptoms such as feeling moody and aggressive act. Other studies have found that deprivation finally returns, which leads to debauchery in the same things we are trying to resist.
A simple way to avoid this, of course, is far from the first temptation. "Organize your environment to make it stick to your diet plan requires the least desire as possible, "advises Sandra Aamodt, PhD, a neuroscientist and co-author of Welcome to your brain. If the ice cream is your weakness, do not keep it at home. And if the office vending machine is calling your name every day to 15 hours, stock your desk drawer with a good-for-you snack foods such as nuts and whole grain pretzels.
Somer also suggests looking for healthier alternatives. Obviously, not too short for me tea, but the good news is that the moderation of treats like chocolate you may be eligible. In fact, recent research has shown that eating 20 grams of dark chocolate twice a day for two weeks resulted in metabolic signals reductions stresses in particular cortisol levels. "Dark chocolate is good enough for the brain," says Dr. Ramsey. "It's full of compounds that enhance mood and concentration. "I am also came with substitutions without calories, such as climbing into bed with a good book or a poor quality magazine and replacement of wine with a improvised couples massage with my husband.

Mood buster: Overdoing Exercise

Working out is the key to losing weight and staying optimistic - no surprise there. The exercise requires a change in the chemistry of the brain uplifting. And the effects are almost immediate, says Michael W. Otto, Ph.D., professor of psychology at Boston University and co-author of exercise for Mood and anxiety. The pick-me-up can occur in just five minutes of finishing a moderate workout.
Why, then, I was not overjoyed after six consecutive days of hard sweat sessions? Because when it comes to how exercise affects mood, more is not necessarily better. "A workout that is too rigorous or lasts more than 60 minutes can significantly reduce blood sugar, which can affect mood and ability to think clearly every day, "says Michele S. Olson, Ph.D., FITNESS advisory board member and professor of exercise Science at Auburn University in Montgomery, Alabama.
To ensure that my activities lead me to a happier place, Otto advised to be aware - attention to how my body feels and not Pressing too. "The assessments of mood during the year may fall as people get to the point where it is difficult to breathe comfortably," he says, suggesting that the use of the test word. "If you can talk but not sing during an activity, you do the exercise of moderate intensity. If you are not able say a few words without stopping for breath, you do exercise and vigorous intensity should go to maximize your mood. " And Olson gives the A-OK to interval training as a way to increase the benefits of calorie burning exercise without compromising mood. She suggests alternating 30 seconds of high intensity cardio with 90 seconds of low intensity. "In my research, interval training improved the mood of the majority," Olson says.

Happily Ever After

All these new strategies have made a difference in my disposal. My husband commented on the lively and resistant form - even monstrously enthusiastic - I became the face of things that once stressed me (as I train), and my son is literally taking the new me (no more crazy mother equals more hugs!). As if that were not enough, the small supporting my efforts to offer healthier alternatives of gummy bears, "Behold, mami, has a bit of dark chocolate," he said, extending squares. "It's good for you!" In fact, I'm sure you realize now share a gift like this is not only good for me is good for the whole family.
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