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The Military Diet Substitutes

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Military Diet Substitutes

What Is The Military Diet?

The military diet is a diet that gives emphasis on taking fewer calories. The diet is generally a 3-day or 7-day diet plan where you can consume only 1000-1300 calories for three days to get the best results for yourself.

Or you can eat foods that contains 1500 calories or less for the remaining four days.

The Military Diet Substitutes

Among all the military diet substitutes we prefer Banana as fruit substitution. There are many options, 1 cup of papaya, 2 kiwis, fruits (e.g., plums, apples), or like 2 apricots. Swap celery, squash, beets, or bell peppers for carrots.

List of All The Military Diet Foods

  • Apple
  • Broccoli
  • Bread
  • Banana
  • Cheddar Cheese
  • Carrot
  • Coffee
  • Cottage Cheese
  • Egg
  • Grapefruit
  • Green Bean
  • Meat
  • Saltine Crackers
  • Peanut Butter
  • Tuna and Vanilla ice cream.

here is Everything that contains the diet substitutes.

3 Day diet Menu

Breakfast Menu :

  • 1 cup caffeinated coffee
  • 1 piece of toast
  • 1 Egg (prepared any way you want)
  • 1 slice of cheese

Lunch Meal:

  • 1/2 cup carrots
  • 1 hard boiled egg
  • 1 cup cottage cheese

Dinner Menu:

  • 1 cup of canned tuna
  • 1 cup of broccoli
  • 1 small apple
  • 1 cup vanilla ice cream

Undoubtedly, the pattern is stringent, but the results are prolific. Within a week, you can reduce 10 pounds of weight and no other diet can help you in achieving your goal.

Well, the Military diet is consumed just like all of the other diets as the diet includes three meals in a day (breakfast, lunch, and dinner), so you cannot have any extra snacks between the meals.

When you are having a strict diet plan, a question arises in your mind that do I have any Military diet substitutions or not? Plenty of the things that you eat in this diet plan, perhaps are not your favorite foods. So, in that case, you need some substitutes. Let’s have a look at some of the military diet substitutions.

Military Diet Substitutions for Grapefruit

Military Diet Substitutions for Grapefruit

Some sites recommend an orange as a grapefruit substitutes. Although an orange has much more fiber as compared to grapefruit and it has more sugar. A half-cup serving of blackberries and raspberries has almost four times fiber as half of the grapefruit has.

Military Diet Substitutes for Peanut Butter

Military Diet Substitutes for Peanut Butter

Some of the most common allergies in the world also include nut allergies. Some of the people just don’t like the taste of peanut butter. In that case, you can use almond butter as a military diet substitutes.

Other than almond butter, you can use pumpkin butter, chickpea hummus, sunflower seed butter, unflavored bean dip, as well as soy butter, are great military diet substitutes.

Military Diet Substitutes for Bread or Toast

Military Diet Substitutes for Bread or Toast

For bread, you can eat ¼ cup of sunflower seeds and a protein bar of similar carbs as a military diet substitutes of toast or bread. You can also use ¼ cup of greek yogurt along with ½ teaspoon of flex seeds for fiber.

Military Diet Substitutes for Coffee

Military Diet Substitutes for Coffee
Military Diet Substitutes for Coffee

For your coffee substitute you can use green tea, which is mainly a healthy drink for you. Caffeine is the central part that can leave negative impacts on your health. So green tea is the best military diet substitutes for your coffee.

Military Diet Substitutes for  Bean

Military Diet Substitutes for Bean

You can use lettuce, tomatoes, or spinach as a replacement of beans. Other than that you can also have plenty of cooked kale or Swiss chard.

Military Diet Substitutes for Meat

Military Diet Substitutes for Meat

Well, tofu is an excellent substitute for meat. If you are a vegetarian, then tofu can fill up the portion of protein intake for your three days diet. Lentils also work amazing for you in this instance.

Military Diet Substitutes for Cheddar Cheese

Military Diet Substitutes for Cheddar Cheese
Substitutes for Cheddar Cheese

You can use eggs, ham or cottage cheese to replace the cheddar cheese. You can have soy cheese or soymilk in case you are a vegetarian. If you want to stay away from dairy products, then you can use cabbage and tofu.

How Soon Can You See The Results?

You don’t need to wait a lot to see if this diet is working or not because you begin to experience changes in your body in just 3 days.

Bottom Line

Until now you are pretty much aware of the whole aspects and benefits of the diet. So, you can say that it is almost a wonderful diet plan as compared to others.

You will definitely get benefit out of it, and once you get the benefit, you will recommend it to your friends and family, indeed. 

How The Military Diet Works!

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the military diet
How the military diet works

Even wondered why you want to try the Military diet? Obesity is a growing problem not only in the U.S but around the globe. While there can be many factors causing weight gain, nutrition experts believe our eating habits to tube the #1 culprit. After all, we are what we eat. This is why it is important to be careful about our diet. There are many diets that can help reduce weight but choosing one out of so many can be a daunting task.

When it comes to weight loss, there is one diet that has gained immense popularity over the years, the military diet. This diet is popular for its effectiveness as it helps you shed about 10 pounds in just about a week days.

What Is The Military Diet?

The military diet is a diet that emphasizes on taking fewer calories. The diet is mainly a 7-day diet where you consume only 1000-1300 calories for 3 days and you eat foods of your choice that make a total of 1500 calories or less for the remaining 4 days.

This pattern sure is strict but the results are fruitful. You get to reduce 10 pounds of weight within a week, which no other diet can help you achieve.

The Military diet is consumed like all other diets as it contains three meals a day (breakfast, lunch, and dinner). There is no room for any extra snacks between the meals.

Contrary to the popular belief, the diet is not designed for soldiers, it got its name because of how strict the diet is.

While the Military diet only lasts for a week, you can continue to stick to it until you get your desired results or lose the amount of weight that you wish to lose.

 

Military Diet Substitutions
Military Diet Substitutions

What Foods Are Allowed To Eat In A Military Diet?

The military diet is a calculated diet, hence the wondrous effects. The foods that are included in this diet are all low-calorie foods. These include:

  • Peanut butter
  • cottage cheese
  • Hard cheddar cheese
  • Eggs
  • Ice cream (vanilla)
  • Grapefruit
  • Canned tuna fish
  • Green beans, broccoli, carrots.
  • All kinds of meats including processed meats
  • Black coffee (no added sugar or cream, only stevia is allowed)
  • Apples and bananas
  • Whole wheat toast
  • Saltine crackers

In this diet, it is more about the number of calories you eat and less about how you get the calories.

What Foods Are Not Allowed To Eat In A Military Diet?

  • Sweeteners include: sugar, honey, artificial sweeteners etc but stevia is allowed.
  • All kinds of fruits are excluded except for apples, bananas, and grapefruit.
  • All kinds of sweeteners are restricted because they are calorie-rich.
  • Beverages rich in calories are also excluded from the diet.
  • Whole grains are not allowed.
  • All foods that contain a high concentration of proteins are restricted, such as fish.
  • Oil and butter are not allowed since they are loaded with added fats.

How To Follow The Military Diet?

The Military diet doesn’t only pose a restriction on certain foods but also divides the foods to be eaten on specific days which is evenly regulated within a week. Here’s the chart that you need to follow when you’re on a Strict diet:

The 3 Day Military Diet Plan Chart 

Day 1: You are to consume about 1400 to 1500 calories on day 1. This chart will help you out in achieving this goal. 

1st Day - What To Eat In Breakfast? 

  • Start with something that is low in calories such as grapefruit. It contains 53 calories only.
  • 2 tbsp. of peanut butter
  • A cup of coffee or tea
  • A slice of toast.

Day 1 – What To Eat In Lunch?

  • ½ cup of lean proteins or tuna.
  • A cup of coffee or tea.
  • A slice of toast.

Day 1 – What To Eat In Dinner?

  • 4 ounces of any meat or protein substitute in its place.
  • 1 full cup of green beans.
  • Cut a banana in half and eat one half only.
  • 1 apple.
  • 1 cup of coconut milk ice cream or vanilla ice cream.

 Day 2:  -The foods you’ll be eating on the second day will account for 1200 calories only.

Day 2 – What To Eat In Breakfast?

  • A slice of toast
  • Half a banana
  • An egg.

Day 2 – What To Eat In Lunch?

  • One hard boiled egg.
  • Five saltine crackers.
  • Cottage cheese 1 cup.

Day 2 – What To Eat In Dinner?

  • 4 ounces of any kind of meat or protein substitutes such as tofu.
  • Half banana.
  • A half cup of vanilla ice cream.
  • A cup of broccoli and half a cup of carrots.

Day 3: -Finally, on day 3 you cut down some more of the calories from your food and move down to 1000 to 1100 calories only. 

Day 3 – What To Eat In Breakfast? 

  • Five saltine crackers should be eaten in the morning.
  • Cheddar cheese (only 1 slice).
  • 1 apple. 

Day 3 – What To Eat In Lunch?

  • 1 Boiled egg.
  • A slice of toast. 

Day 3 – What To Eat In Dinner?

  • One cup of tuna.
  • Half banana.
  • 1 cup of vanilla ice cream.

Day 4,5,6 And 7: Congratulations on making it to day 4 as you have earned a reward. Now you can eat foods of your liking for these four days with only one thing in mind. The total calorie intake should not exceed over 1500 calories per day.

What Are The Benefits Of Military Diet?

Weight loss isn’t the only benefit you get from this diet, there are other benefits too. These include:

It Is Easy To Follow: This diet may look daunting, but it is quite easy to follow. This is because you only need to keep up with a restricted diet for 3 days only. After that, you can eat any diet which falls under 1500 calories in total.

No Need To Spend A Lot: The diet doesn’t require you to buy expensive foods. The diet consists of easily found foods as it does not pressurize you to try specific foods. Hence, the cost of following this diet is minimal.

Rapid Weight Loss: By following this diet correctly one can reduce as much as 10 pounds in just a week. Meaning, you’ll be reducing about 40 pounds in a month.

How Three-Day Military Diet Help You in Reducing Weight?

The Military diet helps you out in losing extra weight with just a three-day diet plan that you have to follow strictly. You must be thinking surprisingly that how someone can reduce weight because all the military diet works in a flow.

It works in a way to provide you with desired results in a week. You will gain weight for sure when you are consuming more calories than you burn in a day. On the other hand, if you do the opposite, and burn more than you consume, so you will definitely lose weight.

Practically, this diet promises that you will burn your extra calories more than you consume. When an overweight person who is consuming 2,500-3,000+ calories in a day and abruptly when routine changes to only 1,000 calories in a day and it stay continuously for a few days, then the body will be facing calorie deficit.  While the person seeks the energy that needed for push-ups, drills, and cleaning the mess hall.

The number of the scale decreases when this routine happens for a few days. So, would you like to reduce your extra weight with this strict diet?

Well, it depends on what amount of calories you are consuming currently and what type of deficit you will suffer.

How Does the Military Diet Work?

The Military Diet
The Military Diet Explained

If anyone is finding the alternative words for military diet, then ‘short term calorie reduction’ suits best to it. Well, this diet plan strictly follows the rules for cutting out the calories to stimulate weight loss. When you are on this strict diet, you can lose up to ten pounds in just a week, and it is guaranteed. Without any doubt, it would be striking as well as should be setting off your doubtful senses.

So, your curiosity is understandable. Now you must be thinking how can a three day or a week diet can reduce up to ten pounds.

How Does the Military Diet Work?

Military Diet Foods
The Military Diet Foods

What about one meal, which includes a single piece of bread with a half cup of tuna and some black coffee. Just finish.

If you are urging for more food, then you will be directed to climbing a rope or going out for a walk instead. It is divided into two phases, one is for three days and the second is for four days.

3-Days Plan

Breakfast, lunch, and dinner are designed for you in a three-day plan. You will get this meal according to the planned chart only. Just forget about snacks between breakfast, lunch or dinner. Each crumb you consume in three days is noticed, and it is of course embellishing. This plan will only give you up to 1,000 calories in a day.

4-Days Plan

When your three-day plan goes well, on the fourth day, you will get a little bit more food. It does not mean that you will go back to your previous routine, more food means you will get 500 more calories in a day. With proper guidance and plans, it’s up to you what you eat for the four days of the diet.

Well, three days with a strict diet and four days with a little bit addition of calories in your diet is the whole game. You have to repeat the three days and four days rotation unless and until you get your desired results.

Do You Have Military Diet Substitutions?

You must strictly follow the three-day military diet. Although any military officer did not introduce the food, but it has to be followed strictly just like a soldier follows the orders. Some of the rare people have dietary limitations. In the military diet peanut butter is added, but definitely, there are people who have allergies from eating it. The recommendations for this situation are you have to follow the diet plan as possible as you can.

Some of the foods are replaced in order to make it only vegetarian, lactose-free, or gluten-free food. You may have military diet substitutes for three-day or more than that.

The Verdict

If you are confused about which diet to follow to reduce weight,
then the military diet is your best bet.

Rebel Wilson Weight Loss: Her Secret Revealed

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Ever wondered about Rebel Wilson weight loss success story? How did rebel Wilson manage to lose so much weight in so little time? Rebel is known for her hilarious role in the movie Bridesmaids. Rebel’s fame grew from her role of the charming Brynn in which she played with Kristen Wiig in 2010.

Rebel Wilson’s weight loss shocked many of her fans. The
actress known for her weight and charm, in one of her interviews, she told a
reporter that her weight was part of made her successful in Hollywood.  Wilson has lost dramatic weight, and many of
her fans are questioning if it is the same person.

Rebel Wilson Weight Loss Secret

Rebel Wilson weight loss journey
Rebel Wilson Weight Loss Journey

The biggest secret to Rebel Wilson’s weight loss is PhenQ. PhenQ is an appetite suppressant Pill that helps lower the will to eat and burn calories. PhenQ contains ingredients that help stop the production of new fat. The Pill was created to help those looking to lose weight by lowering their appetite. The Pill also Speeds up the fat burning process to where a person burns almost twice as many calories.

Rebel Wilson Weight Loss Journey

Rebel Wilson Weight Loss
Rebel Wilson Weight Loss: Before and After

Although Rebel was comfortable in her skin and weight, she
was also aware of just how the food that she ate impacted her weight. She had
what you call her comfortable foods that she ate when she was down. Rebel said
food had been both a reward and comfort for her.

Moving to The United States helped Rebel become more conscious
of her figure as well as how food plays a big part in keeping yourself healthy
and fit. Rebel Wilson’s weight loss has shocked and motivated her fans from
everywhere across the globe. Her transformation is a big motivation for many.
Rebel went from being conscious about her figure to being more aware of her
health.

Rebel Wilson Health Reveal

Rebel Wilson Weight Loss
Rebel Wilson After Weight Loss

In the year 2016, Rebel Wilson weight loss was heard to be
more than 30 pounds; this was when she first started her weight loss journey.
It is rumored that Rebel Wilson had lost between 30 – 40 pounds of weight.
Rebel Wilson shared with the public in 2016 that she suffered from a hormonal
imbalance that made her more susceptible to gaining weight. It became a
challenge for her to lose weight like every other person.

In an interview, she shared how important her health is and how confident she was in her own body. Rebel Wilson inspired her fans across the globe to be healthier and stop making fun of themselves about their size. Her weight loss journey made her a trendy actress and a healthier one.

How did Rebel Wilson Started?

Rebel Wilson Weight Loss
Rebel Wilson Weight Loss 2017

Rebel Wilson weight loss journey started in spring of 2016
when she went to a retreat in Malibu. This retreat is a place where people go
to relax and recharge. She lost 8 pounds just after four days of hiking, doing
some light fitness, massages and eating organic foods.

After the retreat, Rebel Wilson started making better food choices and working out. The 8 pounds she lost at the retreat motivated her to lose more weight. Rebel Wilson's plan was exercising at least four days a week and aimed at eating healthier foods. Here is an example of her weight loss plan;

  • Exercise: Rebel Wilson exercised a minimum of 3-5 days per week. Her workout routine depended on the intensity of her exercises. She aimed for 30 minutes minimum per day for her fitness.

  • Fiber: Rebel Wilson weight loss plan depended mostly on fiber. She ate about 35 grams of fiber per day. Fiber is good because it keeps a person full and helps with your digestion.

  • Healthy fat:  Healthy fats keep your skin and brain in a healthy state. They are also crucial for your body. They improve your cognitive function and reduce cravings.

  • Self Confidence: Being confident about whom you will take you further when it comes to losing weight. If you are losing weight for yourself and not to impress anyone, you will be more motivated.

Rebel Wilson Weightloss Meal Plan

Rebel Wilson Fiber Foods

Examples of Fiber included in Rebel Wilson Weight Loss Plan

  • •    Beans: 16 grams per cup
  • •    Artichokes: 10 grams per cup
  • •    Peas: 8 grams per cup
  • •    Broccoli: 5 grams per cup
  • •    Brussel Sprouts: 4 grams per cup
  • •    Raspberries: 8 grams per cup
  • •    Blackberries: 7 grams per cup
  • •    Avocado: 6 grams per half
  • •    Pears: 5 grams per fruit
  • •    Oatmeal: 4 grams per one cup

Many of the foods above are available in your local
supermarket and not hard to add to your diet. The diet is straightforward and
low in calorie. If you take one cup of broccoli and avocado, add some berries,
you can easily consume 35 grams of fiber each day.

Most of these foods listed are very good for your body.
Beans provide your body with iron, an essential mineral for women. Broccoli can
fight cancer and avocados are high in healthy fats. These foods are great when
it comes to losing weight. Vegetables are vital when it comes to losing weight.
It is easier to lose weight when consuming more vegetables and to add lean
proteins such as eggs, fish and lean beef.

When planning to commit to Rebel Wilson weight loss plan, it
is vital that the majority of your foods are plant-based. Foods such as
vegetables, nuts, fruits, are plant-based and will play a significant role when
it comes to losing weight fast.

How Rebel Wilsons Weight Loss Should motivate you

Rebel Wilson Weight Loss
Rebel Wilson 2019

Rebel Wilson is a viral celebrity that became famous because of her significant figure. She embraced it and used it to her advantage in Hollywood. Her weight loss strategy came because of her wanting to live a healthier life; therefore she incorporated fitness, and she got results.

Losing weight should have a personal motivation and
commitment to it. You should start by making small changes in your life, like
choosing to eat healthier foods. Once you are comfortable with your diet,
slowly incorporate fitness and results should start showing.  If Rebel Wilson can do it, so can you.

How to lose weight in your face (Guide to lose face fat)

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lose face fat

Losing weight, in general, can be a long journey. how to Lose weight in the face is one of the most searched terms online when it comes to losing weight. If you are grown tired of having chubby cheeks and would like to lose some face fat, here are some tips you can try:

How to reduce face fat

Body Fat Percentage

To reduce your face fat, you need to lose weight overall. As
you gain weight, your face will also increase weight. Reducing your overall
body fat will help you get a slimmer look. Change your diet to a healthier diet
plan and be active to lose face fat. When gaining weight, most of it goes to
the neck and your jaw. Losing overall body weight will help with reducing your
face weight.

Perform Facial Exercises

Perform some facial exercises by stretching your facial
muscles to help tone them. Start by lowering your chin down and pulling your
skin away from your face. Try to keep a static position for some time and
repeat the same process. This will help you lose your face fat.

Change to a healthier diet and Exercise

The most effective way to lose face fat is by exercising and
eating healthy. Changing your diet to a more robust diet plan and using will
help you lose weight the fastest. As you lose your body fat, you will lose
weight in your face. 

Reduce Salt and Sugar in your meals

Sugar and salt cause water retention to your body. High
water volume in your body will have any part of your body bloated including
your face. Try cutting sugar and salt in your foods to help reduce your face
weight.

Smile More

Smiling helps with exercising your facial muscles and reduces
that cheek fat. It’s a natural workout for your cheeks, and on top of that you
light up the world.

How to lose weight in your face for women

Women gain weight in a spot or two that extra weight seems
to go to first. Most women see the excess weight go to their stomach, butts and
few will see it go their face. If you tend to gain weight in your face, do not
panic. Follow the following steps to help lose weight in your face.

Talk to a Doctor

Anytime you are planning to make significant changes to your
bodies such as losing face weight or any weight it is always recommended you
speak to a doctor. The doctor should be able to explain the reasons why you are
gaining weight. It could be genetics or just bad dieting. Genetics plays a more
significant role when it comes to weight gain. Your body stores pressure at
specific parts of your body such as the face, hips or stomach. If you are
planning to lose weight in your face, consult a doctor to see if you might need
prescription medication to help with facial weight loss.

Look in your diet

Food determines how much weight you gain or loss. If you
plan on losing weight in your face look into what you eat. The foods you eat
such as sugar induced foods can make your face puff up. When you gain overall
body weight, you will also increase weight in your face. If you gained weight
in your face due to unhealthy eating, change your weight to lose overall body
weight, and you will lose weight in your face.

Do some Exercises

Exercising is the fastest way to lose weight on any part of
your body. Losing anywhere between 3 to 5 lbs will make a big difference on
your face. Losing face fat is associated with losing your overall body weight.
The best and fast way to lose weight is by performing cardio.

Enjoy a Massage

Faces accumulate lymphatic fluids under the skin, and that
leads to puffiness. A facial massage can help flush the fluids under the
jawline. This will give you a thinner and structured face. A professional
treatment can help increase lymphatic drainage in the front while you are at
home.

Avoid Surgical Procedures

Surgery is never the best solution when it comes to facial
fat removal. Avoid it when you are older. Removing fat pads will remove the
structure from your skin, making you look older than usual. Although they are a
few cases where great results have been achieved, the chances of perfect
surgery are very slim.

Foods that help with face fat

When it comes to losing face fat, it is essential to choose
high foods that can help you lose weight in your face quickly. Not all foods
have equal calories. Different foods have different metabolic paths in your
body. If interested in losing face fat fast, here is a list of foods you can
eat help:

Whole Eggs – Eggs have a good nutrient dense and will help your body get all the nutrients it needs.

Leafy Greens – this includes spinach, kale, Collards, You are eating abundant increases the volume of your meals without increasing your calories. They have lower calories than carbohydrates and have plenty of fiber.  They are great when looking to lose face fat.

Salmon – Fish is very healthy. This fish is a high protein food and has healthy fats and other essential nutrients. Salmon also helps increase your metabolism, and that helps with weight loss.

Calciferous Vegetables – This includes cauliflower, Cabbage, Brussels sprouts, and broccoli. They are high in fiber and fill you up. This will help with managing your hunger. Looking to lose weight in your face, this is a good source of fiber to help with that.

Lean Beef and Chicken Breast – lean meats have fewer fats and are high in protein.

More Foods To lose cheek weight

Boiled Potatoes – Potatoes have excellent properties that make them suitable for weight loss and general health.

Tuna – tuna is very low in fat and also low in calories. It is a high protein food. Bodybuilders and fitness models use tuna as a source of protein.

Beans and Legumes – Beans are very beneficial for weight loss. These foods tend to be high in protein and fiber.

Avocados – Avocados are high for weight loss and also great for good skin. If you want to shred face fat and have good skin, add avocados to your diet.

How to Lose Weight Fast with Exercise

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How to lose weight fast with exercise

Ah, exercise! Probably one of the most reviled things to do in the world. In spite of this, it’s also the one thing most people need more of. Tons of people ask how to lose weight fast without exercise,

when the real question ought to be how to lose weight fast with exercise!  Now, many people will tell you, and so will we, that exercise isn’t the sole solution. It takes a low calorie diet and a great workout program to really get the fat off.

However, that doesn’t mean that you shouldn’t be looking into how to lose weight fast with exercise. In fact, there are a handful of exercises that are meant to help you blast a ton of calories quickly.

A Quick Note on How to Lose Weight Fast with Exercise

Before we get into the nitty gritty of how to lose weight fast with exercise, it’s important to clear something up. There seems to be a long drawn out debate on whether cardio or weights is better for weight loss.

While it’s true that cardiovascular exercises like running will burn more calories throughout the actual activity, weight lifting wins the debate. This is because weight lifting has a higher intensity than cardio does. Higher intensity means more oxygen needed in the post-workout recovery.

In short, if you lift weights, you’ll see more caloric burn long after your workout. Now that that’s out of the way, let’s get into the best calorie-burning exercises to help you in your journey.

Exercise #1: Jump Rope

If we were to write a book on how to lose weight fast with exercise, we’d talk about jump ropes. Skipping rope can help you burn anywhere between 667 to 990 calories per hour depending on how fast you’re going.

That’s an insane amount of calories to burn in sixty minutes! Want to blast even more weight? Get yourself a weighted jump rope. Remember how weight lifting is on the top of tips for how to lose weight fast with exercise? Using a weighted jump rope gives you a full-body challenge while giving extra resistance to your arms and shoulders.

Exercise 2: Kettlebell Circuits

Here’s another great workout if you’re wondering how to lose weight fast with exercise: kettlebell circuits. Combining weight training with cardiovascular training, kettlebell circuits will have your heart rate up and fast. Amazingly, a high intensity interval training circuit with kettlebells can burn calories for up to 36 hours after the workout.

To make sure that you’re getting the best results and maximizing your workout, keep it fluid. This means that you shouldn’t stop to rest between each movement. Try switching between lower body kettlebell exercises and upper body kettlebell exercises if you need a breather. Once you’ve completed three movements, then you can take a 20 second rest before starting back up again.

Exercise 3: Battle Ropes

We love battle ropes. We can’t get enough with them. The best part is that they’re great as part of a high intensity interval circuit. Research shows that doing just 3 sets of 30 second battle ropes helps you expend more energy than 3 sets of 10 weighted squats.

That is mind blowing! In terms of how to lose weight fast with exercise like this, try doing 5 sets of battle ropes. Each set 30-second overhead slams. Challenge yourself by attempting to do more slams as you progress in sets. Trust us, the ropes will become a quick favorite for you in no time.

Exercise 4: Rowing Machine

You could potentially burn up to 713 calories in an hour on the rowing machine. You’ll need to be hitting 150 watts to get that kind of caloric burn, but it’s definitely possible. If you want your rowing machine exercise to have even greater effects, then try fast one minute or 30-second intervals. Consider this plant one of your best friends as you figure out how to lose weight fast with exercise.

There’s no doubt that you’ll be feeling the burn in the back of your calves, your shoulders and your back. If you hit that sweet spot for burnt calories, however, we’re pretty sure you won’t care.

Exercise 5: Kickboxing

If you’re a fan of high impact exercises, then your quest for how to lose weight fast with exercise is over. Kickboxing is an amazing exercise to throw into your weekly routine for obvious reasons. The high intensity nature of the work out will help tone your body over all. Not only that, it will also help develop your body’s speed.

As you get stronger and leaner, your punches will get much faster. Did you know that you can also use kickboxing for interval exercises? All you need to do is spar for 90 seconds straight, as hard and as good as you can, then rest for 30 seconds.  Other similar but equally effective exercises include boxing and other kinds of martial arts.

Exercise 6: Up Hill Sprints

Walking up a hill is challenging enough when you’re out of shape. Now, imagine that you’re sprinting up the side of a hill. How tired are you going to get? We don’t know about you, but for us, any kind of sprint on an incline is challenging and will induce labored breathing.

In fact, these exercises are so challenging that doing it for an hour has the potential to burn nearly a thousand calories. If you want to hit the higher amount of calories (who doesn’t?), then you’ll need to use your max effort in this exercise.

How.? Sprint as hard and as fast as you can up the incline. Go for as long as you can, then switch to half that intensity for 20 seconds. As we mentioned earlier, this is definitely a favorite when it comes to how to lose weight fast with exercise.

Exercise 7: Running

Running always seems to be one the list of recommended workouts. This is especially true if you’re asking a certified trainer how to lose weight quickly with exercise. Sure, we gave runners a hard time earlier, but there’s no denying that running has great calorie burning powers. For example, if you’re running at 10 minutes per mile, then you could burn anywhere between 566 and 839 calories.

10 Simple Tips to Jumpstart Your Weight Loss

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jumpstart weight loss

Often times, the hardest part about losing weight and living a healthier lifestyle is just getting started. Honestly, it’s not a surprise. We’re comfortable with how we live our lives. That’s how we gain weight and get unhealthy in the first place – complacency.

If you’ve come to a point in your life where you finally understand just how unhealthy you’ve been living, and if you’re committed to leading a better life, then the good news is that there are simple strategies you can employ to get your weight loss jump started.

Tip 1: Solidify Your Goals

Jumpstart weight loss with goals
                                   Jumpstart weight loss with goals

Sometimes, we fail before we even start because we don’t know what we’re trying to accomplish. This is why psychology research shows that people who think about and list down their goals are 42% more likely to actually achieve them than those who do not.

Just navigating life can get overwhelming, and this is what makes it easier for us to forget our wellness goals and start prioritizing other things. It takes 10 seconds to get your goals written down, so take the time to do it and keep these goals in a visible place to constantly remind you to make better choices.

Tip 2: Find an Accountability Partner

Jump start weight loss with a partner
                              Jump start weight loss with a partner

Having someone that you can be accountable to for your choices right from the very beginning can really help jumpstart your weight loss and keep you on track. When considering who you want to ask to be your accountability partner, pick someone who will care for you in a gentle way, but also won’t be afraid to tell you the things you need to hear. You want someone who will support you and guide, not someone who will make your already troublesome relationship with food worse.

Tip 3: Spend Time On a Vision Board

This one’s more for the women out there, because women are more visual, but it could work for some guys as well. Creating a vision board that is filled with motivational quotes and photos that you aspire to, could really help you stay committed to your goals. By having this vision board somewhere visual, it will help remind you that you’re on this journey for a reason.

Tip 4: Start Small with Food Prep

One of the reasons why some people don’t last when it comes to food prepping is because they feel like they’ve got to have everything prepped in one day. Not only does this make your food get pretty boring very fast, it also puts a lot of pressure on your shoulders come Sunday. One easy thing to do to jumpstart your weight loss is to keep your food prep activities small at first and then build up from there.

In fact, it makes for more interesting meals if you prep ingredients rather than full dishes on meal prep day. This way, you can easily whip up something that you want to eat with the ingredients available rather than be forced to eat the same breakfast, lunch and dinner all week long.

Tip 5: Implement Small New Change Weekly

Switching to a healthier lifestyle doesn’t happen overnight – or rather, it shouldn’t. When you try to completely overhaul the way that you live in a short amount of time, you set yourself up for disappointment and discouragement in one fell swoop. Instead of trying to make all of your changes right off the bat, schedule small changes weekly to make the transition more doable.

For example, you can swamp a portion of your carbs for vegetables and fruit on week one. On week two, you can commit to cutting back on the alcohol that you drink. Setting realistic goals increases your likelihood of success tenfold.

Tip 6: Sleep Earlier

We’re preaching to the choir with this one, we’re sure. A great majority of us probably already understand just how important sleep is, not just to our health, but to our weight loss as well. So if you’re really serious about losing weight, then you’re to have to start making some adjustments to your daily routine to get you to bed sooner. What those changes need to be, you know best.

Tip 7: Put A Workout Schedule Together

When was the last time you ditched an appointment at the salon or missed out on a scheduled waxing appointment? We’re going to bet that it’s been a while or probably even never. When it comes to things that are important to us or things that make us feel good, we prioritize it in our schedules and make the rest of the things that we need to do work around those appointments. The same should be the case for your workouts. Prioritize it and make it a fixed part of your schedule.

Tip 8: Drink Water Exclusively

Juices, lattes and all other kinds of drinks that you like to consume do two things: decrease the number of water you consume and boost your caloric intake stealthily. If you’re a heavy drinker of beverages other than water, one easy change to make to jumpstart your weight loss is simply to consume water only.

It drastically reduces the amount of calories you consume in a day and the water that you replace it with helps you stay fuller for longer.

Tip 9: Have a Contingency Plan for Your Weak Spots

Whether you’re the type of person who binges when you have a bad day, or the kind of person who loves having a sweet treat after every meal, there’s always going to be a weak spot in our hearts and minds for some kind of food.

After all, that’s how we ended up needing to lose weight and get healthier in the first place. Identify what your food triggers are and have contingency plans in place when you hit a rough patch. For example, if donuts are your weakness, have a healthier alternative on hand when your cravings hit.

Tip 10: Raid Your Own Pantry

One simple activity you can do to jumpstart your activity is to walk into your pantry and raid every single unhealthy ingredient that you have in it. Take those food items and throw them straight into the trash, friends. When you rid your pantry of these items and refrain from restocking them, you make it easier for yourself to make the healthier choice.

10 Reasons Why Eggs Are Superb for Weight Loss

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eggs for weight loss

Ah, the ever so humble egg. If we could sing a love song to this seemingly boring food and pantry staple, we probably would just because it’s so darn good. More than being a tasty food ingredient, however, eggs are also fantastic because they’re among some of the healthiest foods you could possibly include in your diet.

For individuals that are trying to lose weight, here are a few egg-xcellent reasons to eat eggs regularly.

Reason #1: They’re Packed with Vitamins

Vitamins? In eggs? That’s right! Eggs are packed with several vitamins like B2 (riboflavin), B12 (cobolamin), A (retinol), and E (tocopherol). All of these vitamins are important and necessary to maintain a healthy body. For example, vitamin B2 is incredibly helpful when it comes to breaking the food you eat down into energy. Meanwhile, vitamin E helps your body battle free radicals that are responsible for cellular and tissue damage.

Reason #2: They’re Low in Calories

It goes without saying that one of the ways you lose weight is by lowering the number of calories that you consume in a day. In fact, you should be going for a caloric deficit daily. Eggs are egg-ceptionally helpful when it comes to this because they’re pretty low in calories.

If you want to get exact, one large egg has approximately 78 calories in it. To create a low calorie but filling meal, all you need is about 2 or 3 eggs, tons of high fiber vegetables and a little creativity.

Reason #3: They’re Cheap

We don’t know if you’ve noticed this, but we’ve found that oftentimes, eating healthy and maintaining a diet of whole foods is more expensive than eating less healthy foods. Honestly, we don’t understand the logic nor do we feel happy about this, which is why we’re pretty ecstatic when it comes to the relatively low price point of a dozen eggs. A healthier and widely accessible food source? Sign us up pronto!

Reason #4: They’ll Keep You Full

Eggs are very, very nutrient dense ingredients. More than that, they’re also very filling ingredients. Why? Because they’re unbelievably full of protein. It’s a well-known fact that high protein foods have equally high satiety factors, so including eggs in your diet will help to reduce your appetite and keep you nice and full until it’s time for your next meal. Additionally, since eggs rank pretty high on the Satiety Index Scale, there’s a smaller chance of you being tempted to snack on unhealthy treats.

Reason #5: They’re Easy to Cook

Don’t get us wrong, we appreciate a fancy and painstakingly prepared meal as much as the next food enthusiast, but that doesn’t mean that we want to spend hours on a single meal every day. This leads us to yet another reason why eggs are awesome for weight loss: they’re easy to prepare.

Eggs are super tasty pretty much any way you choose to cook them, so you can whip up a tasty meal to start your day in just a few minutes. You could poach some eggs for a healthier Eggs Benedict or whip up an ultra-fluffy omelet for a quick and delicious breakfast.

Reason #6: They’ll Potentially Boost Your Metabolism

Did you know that a high-protein diet could potentially boost your metabolism by nearly 100 calories per day? Considering the fact that you need to be running at a pretty fast pace for decent amount of time just to burn 100 calories, it’s a big help to get that boost from a food ingredient.

Eggs aren’t just high in protein; they’re also packed with all the right essential amino acids in exactly the right ratios. Eating eggs regularly provides your body with protein for maintenance and metabolism.

Reason 7: They Have Most of the Essential Minerals You Need

Vitamins are a crucial part of maintaining a healthy body. Happily, eggs are rich in many of the essential minerals that our body’s need regularly. For example, eggs are high in iron, which help with energy levels, mood and overall wellness.

Eggs are also quite high in zinc, which helps our immune systems stay in tip top shape as well as convert food into energy sources. Lastly, eggs are full of phosphorous, which are important for the maintenance of strong and healthy bones as well as healthy teeth. It doesn’t stop there though! Eggs also contain a few helpful trace elements such as iodine and selenium.

Reason 8: They’re (Actually) Heart Smart

When we ask people why they choose not to eat eggs, many of them say it’s because they think it’s going to increase their cholesterol levels and increase their chances at developing heart disease. To that we say, “Codswallop!”

Don’t believe us? Take a look at the research. For over 40 years, studies have been conducted on the impact that eggs have on high cholesterol, and the verdict is clear: you can eat eggs without significantly impacting your chances for heart disease. In fact, some more recent studies have concluded that eating an egg a day actually lowers your risk of a stroke by 12 percent!

Reason 9: They Help Build Muscle

Working out and lifting weights tears our muscle fibers apart. This is why post-workout nutrition is so important if you’re looking to increase your muscle mass or get as lean as possible. Eating protein-rich foods like eggs will help aid your muscle recovery and will help to build muscle mass. To encourage the repair of muscle tissue and protein synthesis, you’ll need to ingest about 20 to 30 grams of protein with each meal, especially the meals you have after a workout.

Reason 10: They’ll Test Your Creativity

Eggs are good for any meal of the day and any kind of cuisine that you’re craving for the day too. For example, a few eggs scrambled together with mirin and low sodium soy sauce make a fantastic Japanese-style egg roll, while mashing an egg with some bananas result in delicious carbohydrate-free pancakes. Being able to experiment and enjoy creativity in the kitchen keeps the weight loss process exciting and easier to stick to.

5 Things You Need to Know About Birth Control Pills

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birth control pills

We hear about birth control pills all the time these days. Not only are they one of the most popular contraceptives available today, they’re also used to manage a ton of additional health concerns like out-of-control acne, intense menstrual pain, and PCOS, or polycystic ovary syndrome.

Although it’s necessary to have a conversation with your OB-GYN before getting on the pill, there are a few things that you need to consider before you even have that conversation. After all, there’s more to a birth control pill than meets the eye. If you’re considering taking the pill, you may want to analyze your reasons behind them and the facts that we’re going to lay out for you below.

You Could Completely Reboot Your Cycle

Many of the women who start taking birth control pills are those who have irregular cycles. One of the symptoms of an irregular period, unfortunately, are extremely painful menstrual cramps. Some women have cycles that are so painful, they’re practically bedridden for 3 or 4 days.

Regular and consistent taking of birth control pills can reboot your cycle and normalize it. On the other hand, it’s also possible that starting birth control pills could also completely reboot your cycle and change it.

You Could Halt Your Period Altogether

While most women take birth control pills to help bring some order and regularity to their monthly cycles, there are also a number of women who take birth control pills for the sole purpose of stopping their period altogether.

Not many women know this, but having monthly visits is actually a decision that women can make and if you’re not trying to give birth, then there’s no medically necessary reason to have your period. Some women worry that this could mean a permanent discontinuation of their cycle, but it goes without saying that you should have a lengthy conversation with your doctor before pushing through with plans like this.

You Could Have Some Pretty Nasty Mood Swings

Generally speaking, women tend to have some pretty crazy mood swings when their cycle comes around, right ladies? We warn our partners of Pre-Menstrual Syndrome for a reason. Well, as unfortunate as it may be, taking birth control pills doesn’t necessarily mean that’s going to change. In fact, studies show that both negative and positive emotional changes can result from taking birth control pills.

This is because taking birth control pills affects two hormones in particular that have a strong effect on the emotions of a woman: progestin and estrogen. It should go without saying that when you mess with the amounts of these hormones in the body of a woman, you’re going to see some mood swings take place as a result.

You Could See Some Positive Changes Take Place

Remember how we mentioned that birth control pills are used for more than just preventing pregnancies? Well, one of the positive changes that could take place when you start taking birth control is that it lowers your chances of anemia. Taking the pill could also reduce your risk for certain cancers, most notably endometrial cancer and ovarian cancer.

Women who suffer from severe acne have also seen their skin clear up and heal from years of terrible skin thanks to birth control pills. One of the biggest impacts that the pill has though, is on women who suffer from polycystic ovary syndrome. The pill eases a lot of the unfavorable symptoms of women with polycystic ovary syndrome and can help them enjoy the benefits of a regular monthly period.

You Could Also See Some Negative Changes Too Though

The pill isn’t always going to be about sunshine and daisies. For some women, taking birth control pills could have some pretty nasty side effects. Like we mentioned previously, mood swings (the I’m-about-to-bite-your-head-off kind) are a potential side effect for some of the women who start any kind of birth control regimen.

Some women have also reported experiencing severe abdominal pain, chest pain, shortness of breath and bouts of coughing after starting on birth control pills. Additional symptoms that have been reported in the past include loss of vision or blurred eye sight, speech impediments, severe pain in calves or thighs, severe headaches, numbness, loss of energy and dizziness.

If you choose to take birth control pills in spite of these potential side effects, you need to pay close attention to any possible changes that take place in your body after your regimen starts. If you notice any changes, big or small, consult with your doctor as soon as you possibly can.

You Might Need to Try a Different Brand

Not all birth control pills are created equal.  While some women find a brand that works for them and doesn’t incite any side effects right off the bat, other women aren’t so lucky. Because each person’s body is different, what may work for someone you know won’t necessarily work for you, so at times, there’s a period of testing different brands to find, which birth control pill is most suited to your body.

If you experience any negative side effects, talk to your doctor about what’s happening and ask about switching to a different kind of birth control pill.

You Could Still Get Pregnant

Think of taking birth controls as a kind of art. If you’re more of a left-side-of-the-brain kind of person, then think of it this way: the pill is only 99% effective when you’re taking it perfectly and to the specifications that your doctor (or the brand) requires.

This is why approximately 9 percent of the women who take birth control pills still get pregnant, because there’s a science and a routine to it. For the pill to work as effectively as it possibly can, you will need to take the pill at exactly the same time every day.

Taking them every day at the same time lowers your chance of pregnancy to about 1 perfect. However, if you’re the kind of person who misses pills or takes them when you remember them, then your chances of getting pregnant increase dramatically.

Does Wellbutrin Cause Weight Loss?

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Wellbutrin

What things have you been considering these days to help you lose weight? As unfortunate as it would seem, a lot of people today are willing to go to extreme lengths just to lose a few pounds. From unhealthy yoyo-dieting to so-called miracle pills, there’s doesn’t seem to be much that people won’t try if it means achieving their dream body or hitting their goal weight.

One of the new trends making the rounds recently is the ingestion of Wellbutrin, a prescription antidepressant that is also known as bupropion.  If you’re considering taking this medication to help you lose weight and aren’t sure about what you want to do, we encourage you to consider all of the information we’ve learned before making any final decisions.

What is Wellbutrin?

Known generically as Bupropion, Wellbutrin is a prescription medication that is used to treat and manage clinical depression and its symptoms. Wellbutrin is most commonly prescribed to patients suffering from Major Depressive Disorder (MDD), Seasonal Affective Disorder (SAD), and, at times, as part of a comprehensive medical program for smoking cessation. The drug is known by various names like Buproban, Budeprion, and Aplenzin among others, but is most commonly known as Wellbutrin.

The pill is designed to prevent the reuptake of dopamine, neropinephrine and serotonin into your system. Some also claim that the taking of this prescription medication encourages considerable weight loss.

How to Get and Use Wellbutrin?

Because of its clinical use, Wellbutrin is categorized as a prescription medication. This means that unless it is prescribed to you by a healthcare professional, you won’t be able to take it. For those who are able to secure a prescription for the pill, it’s important to pay close attention to the dosage and the frequency of consumption that your doctor gives you. Generally speaking, Wellbutrin has a short half-life, which means that you’ll need to take the pill three to four times a day.

It’s also important to note that the pill won’t actually take therapeutic effect until after four to six weeks of regular daily consumption. At the end of the day, you and your doctor will determine the amount of time you should be taking the medication.

Why Are People Using it for Weight Loss?

Due to the heightened desire for people to find miracle pills for weight loss, Wellbutrin has received a lot of attention recently as a means to shed weight. Whether it’s being broadcasted by people who have experienced taking Wellbutrin or the makers of the medication, the fact remains that its popularity as a veritable weight loss supplement is a result of misplaced hype.

One of the things that people claim about Wellbutrin is that one of its most common side effects is a decrease in appetite. As such, it’s believed that taking Wellbutrin will help you lower your caloric intake and, as a result, lose weight. Another belief is that Wellbutrin is effective in triggering weight loss because of its primary use as a treatment for depression. Men and women who suffer from depression are thought to self-medicate or manage their depression with food, which leads to weight gain.

The idea is that using Wellbutrin will prevent people from turning to food as a means to manage their depression, which results in less eating.

Does Wellbutrin Actually Work?

There’s a lot of debate as to whether or not Wellbutrin is actually effective when it comes to weight loss. While weight loss and appetite reduction is listed as one of the possible side effects of taking Wellbutrin, the key word to take note of is “possible”.

It’s not a guaranteed side effect. In fact, there are quite a few cases to show that weight gain is an equally potential side effect of the drug. A clinical trial conducted for Wellbutrin, which lasted six months, perfectly illustrates this. Based on the results of the study, a nine percent of the trial participants were shown to gain weight.

Meanwhile, 33 percent of the trial participants were shown to lose weight. Although studies show that a greater percentage of people lost weight during the trial, it’s also important to consider that 10 percent of the participants also so either weight loss or weight gain despite being on a placebo. This shows that it’s possible that people will experience weight gain or weight loss for reasons not directly related to the drug.

Things to Consider Before You Start Taking Wellbutrin

Although it’s clear that there’s a possibility you’ll lose weight while taking Wellbutrin, there are certainly a handful of facts that you should take into consideration before jumping on the drug’s bandwagon. For example, the chance of weight loss does not discount the fact that the medication was not designed nor meant for weight loss.

It could trigger additional side effects in your body that will do you more harm than good. Additionally, Wellbutrin is not an FDA approved drug for losing weight. This means that there’s a high possibility that the drug won’t trigger or assist in weight loss if you’re not actually suffering from depression or any of the other medical conditions that this prescription medication treats. You’ll just wind up spending money and time on a pill that will have no effect in your body.

On the flip side of things, it’s possible that you actually are suffering from some form of depression and are a candidate to take Wellbutrin. If you are, you should speak with your doctor and consider all forms or options for treatments options starting a program of Wellbutrin.

If your only motivation for choosing Wellbutrin is because you want to lose weight, the know that as a whole, treating your depression will make it easier for you to put habits into place that will help you lose weight in a healthier way. For example, as you treat your depression and it improves, it will become easier to find the time and motivation to exercise and eat a healthier diet.

10 Reasons You Should Walk for Weight Loss

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walk for weight loss

There’s this crazy notion that’s been going around for decades, which tells people that you need a gym membership and tons of fancy equipment to hit your goal weight. Well, ladies and gentlemen, we can say with absolute certainty and passion that this is simply not true. A fit and healthy body is made in the kitchen and your exercise is what helps speed the process along and get you lean. you can just walk for weight loss.

While we love new and innovative work out machines just as much as the next gym buff, that doesn’t mean that we think they’re necessary to get your sweat on. Take walking, for example, it’s simple and it’s something that we do every day, and yet many of us fail to realize that just walking could really help us lose weight. So, why should you walk for weight loss?

Reason 1: It’s Free

You don’t need any fancy equipment or a high-priced gym membership to get a walk in every morning. We’ve never heard of anyone having to pay a fee to step out of their door and walk around their neighborhood either. If you’re looking for an inexpensive way to get some decent exercise in, walking is a great place to start.

Reason 2:  It Helps Manage Stress

There’s a direct correlation between losing weight and your ability to manage stress levels. When your stress levels are on the higher side of the spectrum, you’re more likely to binge on not-so-healthy foods. Stress is also the number one culprit when it comes to the release of hormones that make you more likely to eat and crave food that isn’t good for you.

Reason 3: Mood Enhancement

Have you ever heard of the runner’s high? There’s something similar with people who walk regularly, because walking (and exercise in general), helps with the release of the body’s natural happy pill – endorphins. Generally speaking, the majority of people who walk daily see an improvement in their overall mood. So, if you’re ready to kiss those mood swings good bye, you know, the ones that make it difficult for you to stick to your eating plan, then lace up and head out that door.

Reason 4: Getting Started is Easy

We understand that other forms of exercise come with a certain level of pressure to perform. For example, some people are easily discouraged when they aren’t able to run for as long or as far as they want. When it comes to cycling or spinning, people get discouraged when they can’t keep up with the rest of the class. With walking, on the other hand, there’s really no pressure involved and it’s extremely easy to get started.

If you’re not used to getting any physical activity in whatsoever, then a short 15-minute gander up and down the block could be how you start. If you’re sedentary but can manage a longer walk, then you can start with a 20 minute walk every day. As you get stronger and more used to the exercise, you can bump your walks up to 30 minutes and then start adding some run-walk intervals.

Reason 5: Lowers Blood Pressure

For individuals who are overweight, one of the most frequent side effects is high blood pressure. Having high blood pressure can be debilitating and it affects a lot of your body’s other functions. Not to mention the fact that it puts you at a higher risk for strokes and heart attacks. One awesome thing about walking regularly is that it helps to lower your blood pressure and even your levels of LDL (the bad kind of cholesterol).

Reason 6: Enhances Quality of Sleep

Studies show that walking regularly improves your quality of sleep. It’s possible that this improved sleep is a result of the energy that you expend during your walk. Whatever the reason, however, there’s no denying that getting more sleep is important for your weight loss journey. When you get good sleep, you’re also much more rested and energetic the next day.

Reason 7: Strengthens Your Cardiovascular System

When we live sedentary lifestyles, our cardiovascular system takes a hit. Walking for 30 minutes every day at a brisk pace does wonders to improve this problem. Not only does walking improve circulation, it also helps to ward off heart disease. By increasing and decreasing your heart rate when you add intervals to your walk, you can also improve the recovery time of your heart and strengthen it.

Reason 8: Builds Muscle Strength

People like to call walking the lazy man’s work out, but you really shouldn’t knock it until you try it. Walking helps to tone the muscles in your legs and your abdominal muscles, too. If you’re the type of person to pump and swing your arms while you walk, then you can look forward to toning those up as well. As an added bonus, as you build the strength in your muscles, you increase your range of motion.

Reason 9: Lessens Joint Pain

Often times, people who are overweight experience joint pain because they’re muscles are bearing the weight of their body like they should. Since our previous point talked about muscle strength, it only makes sense that the next positive part to walking daily is enhanced joint strength too. Apart from that, however, walking helps to improve the circulation of our synovial or joint fluid. It’s the circulation of this fluid that helps keep our joints healthy.

Reason 10: Leveling Up is Easy

What’s awesome about walking is that you can continue to push yourself to improve. As you continue to walk, you can start building on your strength and endurance by increasing speed, incline and distance.

Eventually, you can even start adding intervals to your walks wherein you run for a short while before reverting back to walking. As you continue to push yourself and level up, you’ll be able to move on to taking short jogs regularly. The best bit? As you improve, you’ll also your body tone up more.

How can your body Burn fat quickly?

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burn fat quickly

We’ve all know that we need to drink lots of water every day and that sleep is good us if we really want to burn fat quickly and drop weight quickly. In fact, many of us are probably at that point where we want to say, “Alright.

Tell me something new, why don’t you?” Let us the first to say that we feel you. While the usual tips are great ones (that’s why they keep getting shared, after all), sometimes you just want another way to help you beat the bloat and improve your self-esteem so that you don’t get tempted to turn to unhealthy means of losing weight. Here are some uncommon tips to help you burn fat quickly and safely.

Tip #1: Perform 36 Push-Ups and 36 Lunges Every Other Day

Lunges and push-ups have become staples in gym-class and in strength workouts for a very good reason: they’re effective. Not only do these exercises help sculpt your muscles to give you a longer and lean appearance, they also work major muscle groups to help build your lean muscle mass.

As we all now, the more lean muscle mass you have, the more caloric burn you have whether you’re at work or at rest. One great and simple way to build overall strength and sculpt your body at the same time is to do a total of 36 push-ups and 36 lunges on alternating days. For example, you can do your 36 push-ups on Mondays, Wednesdays and Fridays while your lunges can be saved for Tuesdays, Thursdays and Saturdays. Altogether, you work on your whole body throughout the week.

Just a quick reminder: make sure that you perform these exercises with proper form to make sure that you get the most out of each repetition and get as much improvement in your muscle tone as possible. You can also add free weights to your lunges or modify your push-ups when they start getting easy.

Tip #2: Choose One Food to Sacrifice from Your Everyday Diet

Sometimes, there’s huge benefits in the little changes that you make in your lifestyle. One simple change that you can make in your daily life is to choose one indulgence that you have and cut it out of your diet. It could be that bag of chips that always seem to have with your lunch sandwich or that cookie that you love to grab after dinner.

Whatever it is, regardless of what meal in the day you typically indulge in it, cut it out. Ditching just one of your indulgences can rid you of a few hundred calories from your everyday eating. Less calories equals less flab, and that’s one equation that we can all love and stick by. Trust us, your body won’t notice the difference nor will it miss it.

You can also add more indulgences to cut out as the weeks go by. Maybe try cutting one indulgence out every two weeks and when that starts getting easier you can start letting them go weekly until you’re a lean and clean eating machine.

Tip #3: Chew on an Anti-Gas Pill

Now here’s one you’ve probably not heard of before. Do you know those little chewable tablets that you can grab over the counter at your local drug store when you’ve got gas? Well guess what folks, they can actually help you achieve a flatter stomach thanks to science.

These tablets are effective at relieving bloating in your stomach and breaking up the gas bubbles that are sitting around in your digestive tract. Take note! This only helps if you’re suffering from bloating and gas. This isn’t an end all, be all solution to your weight loss journey, so don’t go popping anti-gas pills like it’s some new diet trend, okay?

Tip #4: Stop Watching So Much TV

There was a study some time ago conducted in which a group of 76 undergraduate students discovered that the more television they watched, the more often they ate. This, of course, resulted in the said group of students consuming much more food than they usually would. As it turns out, when you watch TV, you’re more prone to mindless eating and you’re also much more likely to give in to a craving that you’re having.

The easy fix? Try watching one less hour of TV than usually do per day. Skip that one episode of a TV show that you’re not even really that into and spend it outdoors walking instead. Not only are you avoiding the temptation to snack, you’re also allowing your body to benefit from all the great things that walking can do for you. If you decide that you simply can’t miss the episode, then find a way to exercise while you’re watching TV. Happy compromise, right?

Tip #5: Eat Foods That Are Rich in Water

This one’s a bit of an obvious one and yet we’re astounded that so few people seem to think of it. Chowing down on water-rich foods like cucumbers, tomatoes, watermelon or similar isn’t just better for you, it also helps you to reduce your overall calorie consumption because you’re filling up on healthy, low-calorie foods.

You may be wondering why your body doesn’t react the same way when you’re downing glass after glass of water. Well, the simple answer is that our bodies don’t register nor process hunger and thirst in the same way. As much as we’d like them to, our bodies aren’t going to consume a full glass of water and register it in the same way as it would when you eat the water equivalent in cucumber form.

For one, vegetables and fruits still have more fiber and for another, isn’t it more satisfying to chew on something with flavor anyways? One easy way to fill up on water rich food is to make a salad out of them or to cook up a soup. An example of a water-rich salad is a watermelon salad with basic, cucumber, onions and feta cheese. Try it, it’s delicious too!

What to Eat on a Low Carb Diet?

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a low carb diet

If you eat more carbs than what your body needs, you’re basically ruining your health. Yes, this is how bad cars can be for your health.

High carb foods such as rice, pasta, and bread contain too much carbs in them and largely contribute towards weight gain. Therefore, there are many diets out there that focus on reducing carbs to as less as 5%. Now, these diets do not completely cut off carbs, but reduce the intake and encourages to consume foods that are rich in proteins and other nutrients.

What Is A Low Carb Diet?

A diet that restricts the intake of carbs is a low carb diet. While the recommended amount of carb intake on a daily basis is around 200 to 300 grams, a low carb diet is focused on restricting it to 50 grams or even less.

There are many types of low carb diets that a dieter can choose from. Some effective ones are:

The Ketogenic Diet: Cuts of carbs and encourages proteins and fats so as to trigger ketosis in the body and help reduce weight.

The Atkins Diet: Again reduces carbs to help shed weight and then gradually increase the carb intake to the point where the weight remains steady.

So, a low carb diet is a diet that includes foods such as fish, meat, fruits, vegetables, oils and fats etc.

Foods To Eat On A Low Carb Diet

Meat

Unprocessed meat, organic and grass fed meat are low in carb which is why you’ll find them as healthy options to eat in many low carb diets.

Seafood

Fish are an essential part of a low carb diet since they contain no carbs and are loaded with a good amount of proteins. Fish like mackerel, tuna and salmon are beneficial since they are fatty-acids rich and provide a lot of proteins.

Eggs

Organic eggs contain lesser amount of carbs which is why you can eat them boiled, butter fried, made into an omelette or scrambled.

High-fat Sauces

Most of the low carb diets say to take calories from foods that are high in fats such as meats, fish and poultry. You can blend in a few high fat sauces with these foods such as garlic butter, bearnaise, coconut fat, butter etc., to improve the taste.

Vegetables

You’ll find vegetables in almost every low carb diet because they contain smaller amount of carbs, especially green vegetables. Cauliflower, avocado, cabbage, broccoli, zucchini etc., can do wonders.

High-Fat Dairy

Most of the low carb diets encourage to take high fat dairy such as butter, fat cheese, high-fat yogurt in smaller amounts since they are high in fat.

The list excludes milk because it contains 15 grams of carbs in a single glass, however, skimmed milk in smaller amount can be used in coffee.

Sugar containing yogurts should also be avoided since they can contribute to weight gain.

Nuts

Nuts that are low in carbs can be eaten such as pecan nuts, macadamia etc.

Other Foods

Pesto, mustard, broths, seeds, mayonnaise, sriracha, fermented foods, pickles, coffee can be eaten when you are on a low carb diet.

Benefits Of A Low Carb Diet 

Quick Weight Loss

A low carb diet helps you burn fat rapidly and aids in losing a lot of weight quickly. The reason for it being so quick is because when you restrict carbs from your diet, the insulin levels begin to drop and the fat burning process speeds up.

Suppresses Hunger

Overeating is a major cause of weight gain. As you calorie intake increases, so does your carb intake and it causes your weight to rise. However, a low carb diet improves this as it suppresses hunger and you do not feel the urge to eat something every few hours. This is because your body begins to use other sources of energy and you do not feel energy deprived either.

More Energy

A low carb diet means turning your body into a fat burning machine rather than deriving energy from glucose. It’s a fast way to receive energy in greater quantity.

Better Mental Health

Most of the low carb diets trigger ketosis in the dieter.  This releases energy and sends it to the brain, improving concentration and focus. As a result, your overall mental health improves and so does your attention span.

Balances Blood Sugar Levels

A low carb diet lowers insulin levels in the body as a result of which blood sugar levels are balanced.

Controls Type II Diabetes

Since a low carb diet balances blood sugar levels, diabetes can be controlled.

Less Diseases

Dangerous diseases like cancer, diabetes and Alzheimer's can be prevented when a person follows a low carb diet.

The Verdict

All low carb diets are designed to lose weight, but they offer other benefits as well. While they may be a bit difficult to follow, especially in the beginning, they definitely are a good option due to how effective they are.

What to eat on the Atkins Diet?

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the atkins diet

More than two-thirds of the U.S population is said to be overweight. This is largely due to the type of food that we eat. Diet plays the most important role when it comes to losing or gaining weight. have you ever thought of losing weight with the Atkins Diet.

They say losing weight is not easy, but that’s largely because people do not have the knowledge on the topic. This can be done with the help of the right diet. While there are many diets available that help lose weight, picking one that is really effective and easy can be difficult.

One of the most popular and effective diets in this regard is the atkins diet. It is not only known to help reduce weight but also helps to keep it maintained afterwards. Let’s know more about this magical diet.

What Is The Atkins Diet?

The atkins diet is all about eliminating foods that contribute to weight gain such as the ones that are loaded with sugars and carbohydrates.

A professor in the 1970’s named Dr. Atkins was the man who publicized this diet. According to him, when you cut off carbohydrates and sugars from your foods, the fat burning process in your body enhances, the insulin levels in your body decrease, and you rapidly begin to shed fats.

Cutting of carbs from your diet opens the door for ketosis to occur in your body. Ketosis is a metabolic change in your body where you burn fats instead of glucose (derived from carbs), hence you reduce weight.

4 Segments Of The Atkins Diet

This is a calculated diet and will surely show you results when they’re due. This diet contains 4 parts that you need to follow in a specific order if you wish to lose and maintain your weight. They are:

Induction

This is the first part of the diet where you need to consume only 20 grams of carbohydrates in a day. But that won’t make you full, so, turn to foods that are rich in proteins and fats to fulfil your body’s needs.

Balancing

In this part of the diet, you need to determine what your carb tolerance is. To do this, increase your carb consumption gradually. This is a 2 week process where you will take 25 grams of carbs in the first week and 30 grams of carbs in the second. To make sure that you don’t exceed or fall short of carbs, eat these foods: cheese, nuts, berries and cherries.

Pre-Maintenance

You will begin to experience a drastic weight loss when you enter the 2nd part of the atkins diet which is why the 3rd part is about getting ready to maintain your weight. To do this, the dieter needs to add 10 grams carbs in a week and keep doing so until the rate of weight loss slows down.

Maintenance

In this part, limit fatty foods and increase your carbohydrates consumption to the point where your weight is balanced - it neither goes up, nor comes down. If you see variation in your weight at this point, lower or increase carb intake to adjust your weight and keep it balanced.

Foods You Should Eat In The Atkins:

  • Meats: Beef, pork, lamb, chicken, bacon etc.
  • Fish And Seafood: Atkins diet encourages to eat foods that are rich in proteins such as fish and seafood. You can eat trout, sardines, salmon, etc.
  • Nuts And Seeds: Macadamia nuts, almonds, sunflower seeds and walnuts can be eaten.
  • Full-fat dairy: Butter, cheese, cream and full-fat yoghurt are allowed.
  • Healthy fats: Avocados, coconut oil, extra virgin olive oil and avocado oil are healthy fats and can be taken.
  • Eggs: Pastured or omega-3 enriched eggs.
  • Low-carb vegetables: Kale, spinach, broccoli, asparagus etc.
  • Fruits: Low carb fruits such as apples, bananas etc., can be eaten.

Foods Not To Eat:

  • High-carb Vegetables - (1st phase only)
  • High-carb Fruits - (1st phase only)
  • Starches - (in 1st phase only)
  • Legumes: (in 1st phase only).
  • Vegetable Oils
  • Sugar
  • Grains
  • Trans Fats 

 Benefits Of The Atkins Diet

Lose Weight

Weight loss is the primary benefit of this diet. Since it limits taking carbs, weight can be reduced at a rapid rate.

Helps Prevent Or Improve Diabetes

When you eat carbs, it spikes your insulin levels as a result of which the person is prone to catching diabetes. Since this diet cuts off carbs, insulin levels remain balanced reducing the risk of diabetes. Other than this, if you already have the condition, this diet can help keep it under control.

Healthy Heart

The diet keeps cholesterol level in check and also helps maintain blood pressure, which helps keep heart diseases at bay.

Improves Skin Condition

Refined carbs can give rise to acne and damage your skin. Following the atkins diet avoids that from happening as carb intake is limited.

Atkins Recipe

Here are some delicious atkins recipe that you can make:

Coconut And Almond Muffin (1 minute) 

Ingredients:

  • Almond Meal Flour - 2 tbsp.
  • High fiber coconut flour - 1/3 tbsp.
  • Sugar substitute - Sucralose sweetener - 1 tbsp.
  • Cinnamon - half tbsp
  • Baking powder - ¼ tbsp.
  • Salt - ⅛ tbsp.
  • Extra virgin oil - 1 tbsp
  • 1 egg.

Method:

  • Take a microwavable mug and add almond meal flour, coconut flour, sucralose, cinnamon, baking powder and salt.
  • Now add the egg and virgin oil.
  • Stir thoroughly.
  • Keep the mug in the microwave for a minute and the muffins are ready!

How Soon Can You See The Results?

This diet may take some months to show you results. However, it is the kind that you need to stick to for a long period of time for weight to stay in check.

The Verdict

The atkins diet is an effective weight loss diet that also provides other benefits such as preventing heart diseases, treating acne and keeping the skin quality better. If you are looking to reduce weight and also keep yourself healthy, then turn to this diet today.

What is an Alkaline Diet and how does it work?

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Alkaline Diet

An alkaline diet is one of the most popular diets today and is also followed by several well known celebrities such as Jared Leto, Jennifer Aniston, Gwyneth Paltrow and more. The reason of its wide popularity is due to its effectiveness. It helps prevent aging, weight gain and several life threatening diseases as well.

This diet is all about eating foods according to their Ph levels so as to balance the alkalinity in your body.

What Is An Alkaline Diet?

This diet claims that the foods you eat are responsible for producing acidity or alkalinity (Ph) in your body.

This diet restricts the consumption of foods that are highly acidic and are capable of producing acid in your stomach. The Ph of our body is measured between the range of 0 to 14. Lower the Ph level, higher the acidity and vice versa.

Foods ranging from 0-7 are acidic in nature and foods that range from 7 - 14 are alkaline. There are also some neutral foods that have a Ph of 7.

When we digest something and derive energy from it, it leaves behind an ash residue which may be alkaline or acidic. The alkaline diet encourages to eat foods that produce alkaline ash and not acidic ash.

Acidic ash can cause various diseases and make a person ill. On the other hand, alkaline ash is said to be protective and aids in improving overall health of a person.

Foods To Eat In An Alkaline Diet?

Mainly, an alkaline diet encourages to eat vegetables and fruits.These foods are highly alkaline and are recommended in an alkaline diet:

Beet Greens

These have a high alkalinity score and should be consumed in every meal. Not only do they promote alkalinity but also aid in producing bile juice. This also helps with digestion.

Spinach

 Another green vegetable that is well known for its alkalinity effects and benefits. Apart from providing many nutrients, spinach is said to improve bone health by increasing the amount of calcium in the body.

Kale

Kale is one of the most alkaline foods available. It is packed with loads of iron, vitamin K and calcium, which is essential for the body to grow and strengthen.

Cauliflower

This vegetable aids in reducing the levels of estrogen. High estrogen levels among women can be a serious problem as it can lead to weight gain, bloating, stomach cancers and even complications during pregnancy.

Bananas

They provide you with enormous amount of potassium. They are not only highly alkaline but the fiber in them also helps to digest foods easily.Other than this, bananas also help in clearing various toxins from the GI tract. It other words, it nullifies the effects of acidic foods.

Cherries

Cherries help reduce the risks of different types of cancers. Moreover, they are also said to help reduce inflammation caused by joint pain.

Pears

This fruit serves as an antioxidant since it is rich in vitamin C which helps to keep the cells safe from carcinogens. They contain very less amount of sugar and are high in fiber concentration, hence, they are ideal fruits for people who have increased blood sugar levels. Apart from that, they fall in the alkaline foods category.

Pineapple

A lot of people don’t know that pineapple is very effective at improving stomach issues and promote smooth digestion. There’s an enzyme called bromelain found in pineapples that aids in digesting foods and also eliminates a variety of intestinal parasites.

Apples

The benefits that apples provide are endless. They help regulate blood pressure and keep cholesterol levels balanced. Apart from that, including apple cider vinegar to the diet has amazing benefits too as it has antiviral and antibacterial properties that help to keep the stomach healthy and working.

Foods To Avoid In An Alkaline Diet

Despite the benefits of these foods, an alkaline diet restricts the dieter from eating these foods because of their high acidity. These foods include:

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy
  • Alcohol
  • Grains

Benefits Of An Alkaline Diet

There are many benefits when it comes to alkaline diet. Some of the benefits include:

  • Improves Muscle Mass And Bone Density: Since the alkaline diet emphasizes on eating more fruits and vegetables, they provide with minerals and nutrients which are essential for the body. These nutrients and minerals helps increase bone density and also help to build lean muscle mass. Other than that, vitamin D absorption is also increased.
  • Reduces Risk Of Hypertension And Stroke: Alkaline diet helps prevent aging by enhancing the growth hormone production. This hormone also helps in balancing cholesterol levels and high blood pressure (hypertension).
  • Reduces Cancer Risk: The alkaline diet enhances the capability of cells to absorb minerals and nutrients. This helps keep the body in a good and healthy state with all the organs functioning normally. Other than that, the fruits and veggies that are recommended in an alkaline diet help get rid of harmful toxins that may give rise to cancer cells in the body.
  • Maintain Weight: Since only fruits and veggies are encouraged in this diet, the weight is kept in check.

Alkaline Recipes To Know About:

Here are some healthy alkaline recipes for you:

Avocado Ninja Smoothie 

Ingredients:

  • Cucumber - 1
  • Avocado - 1
  • Spinach - handful
  • Tomatoes - 2
  • Lime - 1
Method:
  • Take a container and cut the cucumber into small slices.
  • Cut the tomatoes in half and scoop out the avocado.
  • Add them all into a blender along with spinach and some water.
  • Start blending.
  • Once the mixture turns into a smooth shake, squeeze the lime on top and serve.

The Verdict

The alkaline diet is one of the most effective and popular diets because it serves the perfect amount of nutrients that one needs. Plus, it excludes all the foods that are acidic and may cause various diseases.

What Is The Best Diet Pills

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best diet pills

If you are struggling with losing weight, it is important to consider other options that will help you shed off some extra pounds. Diet pills are a viable option for all such individuals. While there are many diet pills out there, not all of them produce results. Therefore, it is important to be careful when selecting a diet pill so that you can get the outcome that you need. Let’s get to know more about the best diet pill:

What is a Diet Pill?

It goes without saying that the number of people who are looking to lose significant weight is increasing day by day. Thus, a diet pill plays an integral role and has become a billion dollar industry in recent times.

Nearly 17 percent children and one third of adults are obese and are looking to becoming lean - thus, one way is to opt for a diet pill.

However, before you decide to consume a diet pill to overcome your weight problems, it is advised to acquire complete information – i.e. about the pill, the manufacturer, and other relevant details. It is vital to know about the supplements that you are using and which will benefit you.

When we specifically talk about weight loss, there are numerous over-the-counter drugs, prescription medications, and herbal supplements to help you lose significant amounts of weight. These include diet pills.

There are multiple ways in which a diet pill can benefit you. This could be by increasing your metabolism as well as by suppressing your appetite.

The most common types of diet pills that are readily available are as follows:

1. Caffeine-Containing Pills

Nowadays, there are many diet pills available that contain caffeine either as a single ingredient or as a herbal pill – such as kola nut, guarana, yerba mate, and more. While many people use caffeine-containing pills, they may not be the best option. The Office of Dietary Supplements reported that it is not sufficient enough to create a significant weight loss.

The reason why caffeine containing pills are more preferred instead of caffeine as a stimulant is because it delays gastric emptying that helps in weight loss. When you decide to consume caffeine containing pills, they will keep your stomach full for longer durations. However, it comes with its fair share of mild side effects such as nervousness or swelling of the brain, which is why many doctors discourage the use of such diet pills.

BOTTOM LINE: The major downside with this ingredient is that it is addictive and may decrease the quality and duration of your sleep. However, if you are looking to boost your metabolism and enhance fat burning in a shorter span of time, diet pills having caffeine is the best solution!

2. Green Coffee Bean Extract

Green coffee beans are commonly referred to as unroasted beans. These are also considered as one of the main sources of caffeine that contains large amount of chlorogenic acid.

This particular acid as it helps in preventing the buildup of fat in your body. It is believed that if humans consume green coffee bean extract in any form, it will significantly help them with weight loss.

BOTTOM LINE: There is no doubt that green coffee bean extracts help in modest weight loss. However, studies that have backed this ingredient in diet pills were mostly ‘industry sponsored.’

3. Pyruvate

When a human body is producing glucose, another chemical is also produced in the same process known as Pyruvate.

Numerous diet pills that overweight people use to lose weight have pyruvate chemical. Typically, it is labeled or known as calcium pyruvate that is responsible for increasing your metabolism and fat-burning potential. As a result, you can lose weight to a great extent.

BOTTOM LINE: Despite Pyruvate is deemed as a good component to help people reduce weight, there are not many studies that back such claims. Further to this, the studies conducted have not shown if it is safe to consume supplements containing this ingredient and what is the recommended dosage on a daily basis without side effects.

4. White Kidney Bean

White kidney beans are lentils that emerge from the Central and South America. They help in the breaking down of carbs and suppression of appetite.

In most of the diet pills, a component named Phaseolus vulgaris is found that actually is the legume. According to a study published in 2014, if the component is taken as part of a reduced calorie diet, it can help people to lose nearly six pounds in a time period of 12 weeks.

BOTTOM LINE: White kidney bean, in any form, is considered as one of the key ingredients for weight loss. Diet pills containing this ingredient can help individuals reduce risks of heart attack, blood sugar level stability, and effectively lose weight. All in all, it offers numerous health benefits to consumers.

5. Chromium

If you are looking to control you sugar levels or want to live an active and healthy life, utilizing chromium in any form is crucial. It is believed that chromium is an essential trace mineral that helps your cells to access glucose – i.e. an easy source of energy.

Further to this, chromium also helps people to develop a leaner body by burning more mass than usual. Many studies and experts have linked chromium to weight loss due to its numerous benefits.

BOTTOM LINE: Chromium consumption through diet pills is not harmful. However, it is important that you do not take excessive chromium supplements as it may damage nerves, liver, and kidneys. Regardless, side effects caused by chromium contained diet pills are quite rare.

Which Really is The Best Diet Pill?

There can be no specific answer to this. The best diet pill is the one that gives you results. However, remember that no diet pill works on is own. It just improves results. You will have to continue working out and stick to diet if you wish to lose weight.

You will see no changes in your weight if you do not bring changes to your lifestyle. Other than this, the right one largely depends on your body type and requirements.

For example, caffeine containing pills can be good for one person, but bad for other, especially for those that are allergic to caffeine. Find out what works for you and then stick to it.

Benefits of Diet Pills

There is no doubt that people have and can lose weight easily without utilizing diet dills. But, the benefits they offer to individuals cannot be compared to intensive workouts or dietary changes.

The primary reason is that all diet pills come with stimulants and a few other ingredients that increase an individual’s metabolic rate. However, it is equally important to review the ingredients, type, and manufacturer before purchasing a diet pill.

Some of the benefits that diet pill offers to overweight people are as follows:

1. Appetite Suppression

There is no doubt that eating lots of protein and fiber can help your stomach feel full for longer duration. The only concern is that all these food items may contain calories.

The basic rule of losing weight is to restrict calorie intake. When we talk about diet pills, they help in appetite suppression. This way, you can easily keep your cravings at bay while staying away from heavy caloric intake.

2. Increased Resting Energy Expenditure

Some diet pills help you lose even when you are at rest. They contain supplements that increase the amount of energy your body uses while at rest, as a result you lose weight quickly.

3. Decreased Lipogenesis

Diet pills helps in the prevention of lipogenesis that is the process of the development of new fat. It is a crucial factor as diet pills are targeted to promote fat-burning effects.

In a nutshell, before choosing which diet pill is best suitable for you, it is recommended to consult a doctor. Diet pills containing different ingredients have their fair share of pros and cons. However, the type of diet pill that individuals should consume widely varies - as per their body requirements.

What is a Plant Based Diet?

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According to Statista, about 60% of Americans prefer a plant based diet due to the health benefits it provides. Plant based diets are said to minimize health risks, especially when it comes to heart health.

That’s not all, a diet that’s strictly a plant based diet can help in keeping the weight well maintained and also improve blood sugar levels in the body.

What Is A Plant Based Diet?

A diet that bans all kinds of animal foods, dairy products and eggs and solely focuses on plant foods is a plant based diet. In this diet, the dieter needs to follow a strict plan that includes a variety of plants with some additions such as nuts, beans, grains, fruits etc.

However, animal foods such as fish, poultry, meat and dairy are restricted completely.

Plant based foods are loaded with a variety of important nutrients such as vitamins, minerals, protein fiber and more. These nutrients help a person become healthy and reduce the risk of catching certain disease. Other than this, such a diet can also help reduce the symptom of certain medical conditions.

There are a number of various plant based diets, namely, the vegan diet, pescetarian diet, vegetarian diet that you can opt for after consulting with a nutrition expert to determine which one suits you the best.

What To Eat In A Plant Based Diet?

A lot of dieters think that since a plant based diet doesn’t contain any animal or their bi-products, it is not able to fulfil the body’s requirements. This is far from the truth. A plant based diet ensures that all requirements are met by mixing various plant foods in the diet.

Here are the foods that you can eat in a plant based diet:

Sprouted And Fermented Plant Foods

Most of the plant based diets include fermented and sprouted plants. These foods help in absorbing minerals in the body. Some healthy sprouted and fermented plant foods are miso, kombucha, pickle, tempeh, ezekiel bread, sauerkraut, probiotics, natto and kimchi. They are all rich in vitamin k2 and other minerals.

Plant Yogurts And Plant Milk

 Since a plant based diet excludes all kinds of dairy products, it can create calcium deficiencies in the body. To cover up for dairy products, plant based diets include calcium-fortified yogurts and plant milks. These include blackstrap molasses, chia seeds etc.

As for plant yogurts, almond, cashews, coconut, soy and hemp can be included in the diet as they are delicious and also have many health benefits.

Legumes

 Nutrients, fiber, antioxidants are important to keep the body healthy. Lentils, beans and peas are loaded with all of these nutrients. There are many health benefits of including legumes in your diet such as lowering blood pressure, improving blood sugar, and regulating heart rate.

Fruits

 There’s no restriction on fruits in a plant based diet because they are highly packed with important vitamins, minerals, fiber, potassium etc.

Whole-Grains, Cereals And Pseudocereals

 It is vital to feed your body with carbs, minerals, iron, fiber, B-vitamins etc., because they aid in improving health and maintaining proper growth. Including whole-grains, cereals and pseudocereals can help in this regard as they contain all of these nutrients. Teff, quinoa, amaranth and spelt are the foods that can be eaten to feed your body with these nutrients.

Seeds: Protein is another nutrient which can help give you strength and repair your tissues. Seeds such as flax seeds, chia and hemp can be included in the diet as they are packed with a lot of protein. Apart from that, seeds also contain omega 3-fatty acids in some amount and helps to cover for fish and sea foods since they are excluded from plant based diets.

Nuts: Our body needs magnesium, zinc, selenium, vitamin E, fiber and iron to ward off diseases, maintain good weight and have healthier bodies. This can be achieved by including nuts in our daily diet. However, make sure you consume only an ounce of roasted or raw nuts because they are calorie rich.

Foods Not To Eat:

  • Eggs: Quails eggs, chicken eggs, fish eggs and ostrich eggs are restricted in a plant based diet.
  • Dairy Products: Ice cream, butter, yogurt, milk and cheese shouldn’t be included.
  • Meet And Poultry: Lamb, chicken, goose, beef, pork, veal, duck, quail and turkey shouldn’t be eaten.
  • Bee Products: All bee products such as honey, royal jelly and bee pollen are restricted.
  • Seafood And Fish: All types of fish and fish oil should be kept at bay.
  • Animal Based Ingredients: Egg white albumen, casein, lactose,  Isinglass, shellac, l-cysteine, gelatin, whey, cochineal, carmine are prohibited to eat in a plant based diet.

Benefits Of Plant Based Diet 

Improves Bone Health: Spinach, kale, and black eyed peas are said to improve bone health by covering up for calcium deficiencies as they are a great source of calcium.

Milk is considered to be one of the most important drinks for a person but since it is excluded from plant based diet, you can turn to alternatives. Soy milk, vegan cheese and almond milk can be good replacements for milk.

Helps Fight Many Diseases: A lot of diseases are caused by eating animal foods and since all kinds of animal foods are prohibited in plant based diets, heart diseases, chronic diseases, diabetes and cancers are less likely to occur.

Weight Loss: Plant based diets work like charm when it comes to losing weight as they are low on calories. Moreover, they are easy to digest as compared to animal foods. Plant based foods are rich in minerals, vitamins and other nutrients which help in reducing weight.

plant based diet

Plant Based Diet Recipes To Know About

Here are two delicious recipes:

Garlic Hash Brown With Kale (30 minutes)

  • Shredded Yukon Gold potatoes - 2. (f Yukon potatoes aren’t available, take 2 cups of shredded sweet potatoes.)
  • Salt - ¼ tbsp.
  • Freshly ground black pepper - ½ tbsp.
  • Minced garlic cloves - 6
  • Large shredded kale leaves 2 to 3.

Method:

  1. Preheat the oven to 375 degrees.
  2. Take a container and fill it with water to rinse the shredded potatoes.
  3. Now leave them to dry.
  4. Spread the shreds of potatoes on a baking sheet and add salt and pepper.
  5. Bake it for 10 minutes in the oven.
  6. Now, take the sheet out of the oven and add minced garlic to it.
  7. Bake for 5 more minutes.
  8. While the potatoes are being baked, take a large pan and fill it with ⅛ inch of water and add a pinch of salt.
  9. Put the kale in this pan and saute over medium heat till the water evaporates. This takes about 10 minutes.
  10. Now that both the kale and potatoes are ready, serve them together.

Barbeque Chickpeas And Rice (25 mins)

Ingredients:

  • Whole grain rice or brown rice - 1 cup
  • Rinsed and drained chickpeas - 1 can.
  • Diced baby portobello mushrooms - (4- 5)
  • Vegan barbecue sauce - half cup
  • Cilantro

Method:

  1. Cook brown rice in a rice cooker by following the guidelines written in the direction area on the package.
  2. Preheat the oven to 375 degrees.
  3. Add chickpeas and mushrooms in an ovenproof dish, add barbeque sauce to the mixture, mix it thoroughly and send it to the preheat oven.
  4. Let it cook for 18 to 20 minutes or until the sauce begins to evaporate but doesn’t get dry.
  5. Take the chickpeas out of the oven and allow them to cool a little.
  6. Garnish with cilantro and serve.

The Verdict

Plant based diets are known to improve health largely which is why a lot of people are turning to these diets.

What is an HCG Diet?

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HCG diet

Obesity is a growing issue not only in America but the entire world. According to CDC, around 36.5% people in America are obese. Obesity is linked with many potent diseases such as heart problems, blood pressure issues, cancers etc.

While one effective way to reduce weight is hitting the gym but it might not be  everyone’s cup of tea. People have busy schedules and cannot always take ou time to go to the gym, which often worsens the situation. In this situation, switching your diet can be the difference maker.

There are a plethora of diets that aid in losing weight, however, not all of them quickly produce results. There is though one diet which actually can. We’re talking about The HCG diet.

This diet can help lose 1 to 2 pounds of weight in a day. Let’s learn more about this diet.

What Is The HCG Diet?

The HCG diet consists of two parts. One, a low calorie diet (less than 500 calories per day) and a hormone called HCG (Human Chorionic Gonadotropin). These two work together and help a person lose weight.

HCG: In 1954, Dr. A.T.W Simeons shed light on the benefits of HCG hormone. The benefits included reducing fat, increasing metabolism, suppressing hunger, maintaining energy levels etc.

This hormone is produced by pregnant women naturally as it helps to break down body fats easily and help distributing nutrition to the unborn baby. When taken in required dosage (via injections) with a low calorie diet (less than 500 per day), this hormone can do wonders and help reduce weight like a charm.

How Is The Hormone Taken?

There are various forms in which the HCG hormone can be taken. These include oral drops, sprays, pellets and injections. It can be purchased from many stores or ordered online as well.

How Does The HCG Diet Help Reduce Weight?

The combination of an ultra low calorie diet along with the intake of HCG hormone helps shed weight quickly. The hormone enhances metabolism which is why fat is burned at a fast rate. Apart from that, this hormone is also said to suppress hunger, hence, meal times are shortened.

Then comes in the benefit of a low calorie diet. Doctors and nutritionists have linked higher calorie intake with weight gain. Therefore, reducing the amount of calories in your diet can not only stop the weight from increasing but also help to reduce it.

HCG Diet Phases

The HCG diet works in three phases. These are:

The Starting Phase: In this phase, foods that are high in fats and rich in calories are eaten for 2 days so as to stock your body with a good amount of both.

Weight Reduction Phase: This is when you start taking HCG along with a low calorie diet. It is important that you keep calorie intake equal or lesser than 500 calories. HCG should be taken before breakfast, lunch and dinner. However, this depends on your requirements, so it is better to speak to a nutritionist about it. Normally, this phase can last from 3 to 6 weeks.

Maintenance Phase: Here’s where you stop taking HCG and increase the amount of calories, proteins and fats slowly.

Foods To Eat In An HCG Diet

The goal of an HCG diet is to limit calorie intake to as low as 500, which means you should consume foods that contain less calories. Here are some such foods:

Vegetables: Spinach, carrots, zucchini, Bell peppers, cauliflower, mushrooms,  broccoli,chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, and cabbages etc., can be eaten as they are low in calories. 

Fish: High in proteins and loaded with health benefits. Fish which are low in calories such as like trout, salmon, haddock etc., can be eaten as they have zero carbs in them, hence, lesser calories.

Fruits: Fruits that are low in calories can be included in the diet. They include apple, strawberries, pink grapefruit, blueberries, blackberries, lemon and oranges.

Bread: There are various kinds of bread which are low in calories such as grissini breadstick and melba toast. These can be eaten in an HCG diet.

HCG diet

Foods Not To Eat In An HCG Diet

Milk: It may be a great provider of calcium and other nutrients but also contributes to weight gain which is why milk is excluded from the diet.

Rice: They are calorie packed and can oppose the effects of an HCG diet, therefore, rice needs to be avoided when you’re on an HCG diet.

Nuts: Since they contain a good amount of proteins and fats, they can increase weight quickly. Avoid eating nuts or nut butter when you want to lose weight.

Other Foods: Dry fruits, whole wheat bread, pecans, dates, chickpeas, popcorn, protein shakes, mayo, beef, condensed milk, starch, sugars and potato are all prohibited.

Benefits Of An HCG Diet

Weight Loss: The main benefit of this diet is its ability to reduce weight. When you’re on an HCG diet, you eat less calories along with HCG hormone. This aids in reducing weight effective and quickly.

Less Diseases: There are many high calorie foods which can cause various diseases such as heart problems, cancers etc. These foods include beef, fried foods etc. Since the HCG diet encourages the consumption of vegetables, fruits and low calorie foods, and reduces the consumption of heavy foods, less diseases are likely to hit the person.

The Verdict

It is important to first consult with a doctor or a nutritionist before you start this diet because not everyone can withstand a low calorie diet.

What is a Bland Diet?

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An upset digestive system can lead to many problems such as nausea, diarrhea, vomiting, gas, ulcers, etc. There can be many reasons for this but the most common is the diet that we eat. Junk food or unhealthy food has been linked to an ill digestive system and other major issues, which is why the consumption of such foods should be limited.

The bland diet is easily digestible and helps in relieving the stomach from digestive issues. Let’s get to know more about it:

Do You Have Any Idea What Is A Bland Diet, Exactly?

What Is A Bland Diet?

A bland diet consists of foods that are low in fiber, soft in texture and higher in pH. The role of this diet is to reduce the production of acids or gas in the stomach that can lead to various digestive problems.

The foods to be eaten in a bland diet are low dairy foods, low fiber fruits, certain vegetables, fish, egg, poultry, processed grains, soups and chamomile tea.

It should be noted that such a diet is only suitable to eat when
a person has a compromised stomach because it helps in recovering the stomach.
This diet shouldn’t be continued for an indefinite time because it doesn’t
cover all the necessary nutrients that the body requires, and may cause a
person to get malnourished if consumed for too long.

People with stomach problems should first consult a doctor and seek his/her advice on what kind of foods should they include and for how much time should they follow the diet. 

What Foods to Eat In A Bland Diet?

Specific Vegetables: It’s true that
vegetables are loaded with healthy nutrients but you can’t have them all when
you are suffering from stomach problems. It is recommended to only eat soft and
cooked vegetables in this diet because they are easy to digest. Also, one needs
to avoid gas producing veggies such as brussels, broccoli, kale etc.

Foods to avoid in a Bland diet

The vegetables you can eat in a bland diet include peas, beets,
carrots, pumpkin, spinach, green beans and sweet/white potatoes. Avoid eating
them raw and make sure you cook, boil or steam them first. To increase the
taste, smaller amount of butter can be added.

Dairy Foods (Low In Fats): People who are lactose
and milk intolerant often suffer from GI discomforts. For such people, doctors
recommend to prevent the consumption of any dairy product as they can worsen
the situation.

foods to avoid in a bland diet

Apart from that, people who aren’t lactose and milk tolerant
also need to limit their dairy consumption. They can switch to low fat
containing dairy products such as low fat yogurt, low fat milk, ice cream,
cottage cheese, Colby, custard, pudding etc. Other than this, stay away from
chocolate.

What Is A Bland Diet?

Starch and Bread: People who are gluten intolerant can
include white bread products, wheat products (refined) and rye (seedless).
People who can tolerate gluten can eat white pasta, cereals that are low in
sugar, plain soda crackers, processed oatmeal, cooked cereals, farina etc.

What Foods Not To Eat In A Bland Diet?

Specific Vegetables: Gas producing veggies
are not allowed to eat in a bland diet as they can worsen stomach issues. These
include cauliflower, Brussels, sprouts, garlic, onion, broccoli, cabbage,
tomato and peppers.

Foods to avoid in a Bland diet

Dairy Foods (High In Fats): Blue cheese, whipped
cream, whole milk, Roquefort cheese, Monterey jack cheese etc., should all be
avoided.

Fat Containing Meat, Poultry and Fish: Beef can upset your
stomach more as it is hard to digest, hence, should be avoided. The skin of
fish and chicken needs to be removed as it is high in fats. Also, they must not
be fried .

Certain Beans: Lentils and canned/dried beans can
generate gas and should be avoided in a bland diet.

Foods to avoid in a Bland diet

Other Foods: Caffeine, alcoholic beverages, granula, popcorn, olives, nuts,
fatty desserts and sauces should be avoided because they can irritate the gut
and cause problems in the bowel movement.

The Verdict

A bland diet is your best bet when you are suffering from digestive issues. However, make sure to consult a doctor before following this diet. Other than that Brat diet also exists for those who have issues with this diet.

Vegan Diet Plan is it healthy and Safe?

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vegan diet plan

About 60% Of Americans prefer a vegan diet plan over other diets because if its health benefits. It not only helps fight many diseases but also helps in keeping the weight in check. A lot of people confuse a vegan diet with a vegetarian diet. There’s a difference. Besides both being plant-only diets, a vegan diet is more of a lifestyle than just a diet.

People may turn to a vegan diet due to ethical reason, environmental reasons but mostly, it is because of the health benefits it provides.

How Is A Vegan Diet Healthy?

It’s a diet that restricts every kind of animal food and its derivatives. This is because health experts have linked animal foods with many dangerous diseases such as cancers, heart attacks, high blood pressure etc.

They say that the risk of catching one of these diseases is higher among people who eat animal foods. Hence, vegan diet was introduced in 1944 by Donald Watson with the goal that this diet will eliminate all kinds of animal foods and the bi-products so as to keep the diseases at bay and help people enjoy a more healthy way of life.

Research says that people who are on a vegan diet have a more balanced BMI than those who include animal foods in their diet.

More researches say that vegan diet is higher in vitamin C and fiber compared to other diets that include animal foods.

Benefits Of A Vegan Diet Plan

Lowers Cholesterol: Higher cholesterol levels can increase the risk of heart diseases, stroke, blood pressure issues and more. Meat is a major source of cholesterol, and since it is eliminated in a vegan diet, you do not have to worry about cholesterol in a vegan diet.

Animal foods are also rich in saturated fats. These fats are unhealthy and cause cholesterol to grow quickly which is why a vegan diet is the right choice when you want to decrease cholesterol levels because it contains very less amounts of saturated fats.

More benefits Include

Maintains Weight: Studies have shown that a vegan diet not only aids in weight reduction but also keeps it maintained.

One of the main causes of weight gain is calorie intake in excess. Normally, animal foods are calorie packed which is why they contribute to rapid weight gain. On the other hand, a vegan diet is a low calorie diet since it only contains fruits, vegetables, nuts, legumes and seeds.

Beside losing weight, this diet also helps in keeping the weight steady once you’ve reduced and got into shape. This is because when you eat plant foods, it increases your metabolism and you digest foods easily and quickly.

In this type of diet, a lot of minerals, vitamins and essential nutrients are fed to the body which keeps it in a good shape and weight as well.

vegan diet plan

Good Heart Health: It’s no mystery that animal foods are linked to a bad heart health. Studies have shown that people who include beef and chicken in their diets are prone to heart diseases and blood pressure issues.

On the other hand, a vegan diet is the opposite. It ensures that LDL cholesterol level is kept normal and so is the blood pressure which helps your heart say healthy.

Smooth Bowel Movement: A lot of problems and diseases may occur if bowel movement isn’t smooth. Animal foods are hard to digest and they sure cause problems in the bowel movement, however, with a vegan diet, it’s a completely different ballgame.

Plant foods are rich in fiber and fiber containing foods are rich in water as well. Eating such foods help in regulating bowel movement and make it smooth. Therefore, stomach related diseases are reduced.

Benefits of Vegan Diet Continued

Good Bone Health: Since a vegan diet encourages fruits and veggies, bone health is improved. People on a vegan diet have shown less decrement in bone mineral density compared to people who eat animal foods.

This is because fruits and vegetables are less acidic, hence, bone resorption (a process where minerals are released from the bones and they start to break down easily) is decreased.

But You Don’t Get All The Necessary Nutrients. Worry Not, There’s A Solution. 

A vegan diet isn’t a magical diet that will make you healthier in every way. Since you cut down milk when you’re on a vegan diet, your body won’t some of the important minerals and vitamins such as calcium.

There’s a solution to this problem. There are calcium fortified plant milks and yogurts that can cover up for milk deficiencies. These include black molasses, chia seeds, cashews, soy, almonds, hemp etc. These are healthy and provide you with many important nutrients that your body requires.

Other than that, a vegan diet also includes whole grains, cereals and pseudocereals to ensure proper growth of the cells and tissues and keep your health good. They include teff, quinoa, spelt etc.

Fish being an animal is also excluded from the vegan diet. However, there’s no doubt about the fact that fish is one of the most healthiest foods to eat. To cover up for fish deficiency, vegan diet encourages seeds.

Since fish is high in proteins, including chia seeds, hemp and flax, seeds can largely help cover up for protein. Apart from that, they are also rich in omega 3 fatty acids which is said to have many health benefits.

The Verdict

A vegan diet is a healthy diet and far better than many diets which include animal foods. However, before turning to this diet, make sure to talk to a nutritionist and discuss it with them.

What is Morbid Obesity and what are the health risks?

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what is Morbid Obesity

More than 5% of men and 10% of women in America are morbidly obese. This is a concerning condition because it has been linked with several health conditions such as diabetes, cancer, alzheimer's etc.

What Is Morbid Obesity?

A person who is said to have a BMI of 25 is said to be overweight, BMI of 30 is obese and then comes people who have a BMI of more than 35, morbidly obese. These people are ultra obese and are at a risk of many diseases.

BMI: A way of measuring and determining if you have the right weight as per your height. It helps figure out the body fat and to know if a person has a healthy weight for their size or not.

What Are The Risks Involved?

Being overweight is a bit concerning, being obese is a lot concerning and morbid obesity is a completely different ballgame. This is because there are many potent risks involved with people who are morbidly obese.

Here are some of the risks that come with morbid obesity:

  • Osteoarthritis
  • Heart disease and blood lipid abnormalities
  • Obesity hypoventilation syndrome
  • Metabolic syndrome
  • Gallbladder disease
  • Gynecologic and other cancers
  • Premature death
  • Stroke
  • High blood pressure
  • Diabetes
  • Gallstones
  • Sleep apnea ( breathing stops during sleep)
  • Reproductive problems

Looking at the risks, it is obvious that this kind of obesity poses life threatening risks.

What Causes It?

Nutritionists have linked improper diet with morbid obesity. According to them, people who are morbidly obese go overboard when it comes to consuming calories.

They eat more calories than what their bodies can handle and as a result of which, the calories aren’t used up by the body but converted into fats and stored in the body. Hence the rapid weight gain and a chubby appearance.

Too much fats in your body can make you morbidly obese which is why such people need to have control on their diets.

There are some other factors too that contribute towards this immense weight gain. They include stress, lack of sleep, genetics, anxiety, bad eating habits etc. However, among these, diet has been labeled as the number one culprit.

Treating Morbid Obesity With a Proper Diet

Before you come to a diet, you need to learn which diet should you opt for as per your body needs. The easiest and the right way to determine that is to visit a nutritionist and have them recommend you a diet which is perfect for your body.

To lose a lot of weight at once can be problematic which your nutritionist will probably tell you in the beginning. They will let also provide you with a diet plan and help you get healthy, but remember that the whole process may take some time.

This way, you will have peace of mind at knowing that the diet you’ll be taking is safe and won’t contribute to any health risks and cause problems in the future.

Here are a few diet plans that can help you lose weight in a healthy manner: 

Low Carb Diet

A low carb diet is all about reducing weight but in a strategic way. Carbs are said to cause weight gain which is why one of the simplest remedies to lose weight is to limit them in your diet.

In case of morbid obesity, one may think of totally cutting them off but that might cause more problems.

What you need to do here is to consult a diet expert and get to know the amount of carbs you need to cut off so as to start reducing weight in a healthy way.

Foods To Eat In A Low Carb Diet 

Fish: They are high in proteins and are loaded with health benefits. Fish like trout, salmon, haddock etc., can be eaten in a low carb diet as they have zero carbs in them.

Fruits: Fruits that are low in carbs can be included in the diet. They include pears, apple, blueberries, watermelon, strawberries, cucumbers and peaches.

Vegetables: Bell peppers, cauliflower, mushrooms, spinach, carrots, zucchini, broccoli etc, can be eaten when you’re on a low carb diet.

Specific Dairy: Mozzarella, cheddar, gouda, and goat cheese can be included as they have less than 1g of carb per ounce. Also, heavy cream and yogurt can be taken.

Seeds And Nuts: Almonds, pine nuts, brazil nuts, walnuts, pecans etc., can be eaten as they are low in carbs. 

Eggs: Omega-3 enriched eggs and pastured eggs can be taken in a low-carb diet.

Oils: it is important that you use oils which are low on carbs so that they don’t contribute to weight gain. Olive oil, cosh fish liver oil, lard etc., are the right choice.

Foods Not To Eat In A Low Carb Diet? 

Sugar: Ice creams, juices, cold drinks, candies and other sugar rich foods should be avoided.

Trans Fats: Strictly prohibited since they are high in carbs, especially, hydrogenated and partially hydrogenated trans fats.

Dairy Products: Avoid all dairy products as they are high in carbs.

Processed Foods: Factory made foods are restricted.

Gluten Grains: Wheat, Barley, rye, spelt, and other grain containing foods such as bread and pasta should be avoided as they are loaded with lots of carbs.

Vegetable Oils: Canola, sunflower and soybean oils should be avoided.

Sweeteners: Sucralose, aspartame (found in diet coke), saccharin etc., that are found in many beverages and juices should be restricted.

what is Morbid Obesity

How A Low Carb Diet Helps Morbidly Obese People To Lose Weight?

Suppresses Hunger: Elevated blood sugar levels make you want to eat more but this is controlled when you are on a low carb diet, hence reduced hunger. This helps to limit meals and also keeps your meals small because you don't feel hungry.

Promotes Good Cholesterol: HDL, a type of good cholesterol, aids in excreting bad cholesterol from the body. A low carb diet promotes good cholesterol in the body.

Cuts Off Sugar And Carbs: Both carbs and sugar are prime culprits when it comes to weight gain. A low carb diet restricts both and helps to lose weight rapidly.

The Verdict

Morbid obesity is concerning which is why instant precautions must be taken, especially in terms of diet. A low carb diet, if followed with strict principles, can help reduce excess weight with results beginning to show within three weeks.

how to start a diet and how to stay on it?

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start a diet

How to start a diet is the biggest question everyone wants to know.Starting a diet is no easy task and it’s even harder to stay on it. We all have our favorite foods that we crave for and it’s not easy to stay away from them. We may start off strong and well-determined about keeping a good distance from foods that are not a part of our diet but at some point, in life, we give up and there goes our chance of achieving our goal for which we were dieting in the first place.

When you want to stay on a diet, you don’t need to be heartless and abandon all the foods you love, you need to be smart and eat them in a balanced order to keep the element of taste and health going.

Poor planning, no clear goals, and no means of motivation are some of the main causes of why people fail to stay on a diet. Avoiding these mistakes and being smart about eating the right foods, in the right way and in the right quantity is the recipe of staying on a diet.

If you are having a hard time staying on a diet, then you’ve landed on the right page. Keep on reading to learn how to stay on a diet.

Increase The Taste Of Your Foods

A lot of us make excuses about not liking certain foods that are a part of our diet and this becomes the major reason for us to deviate from our diet and return back to old eating habits.

There’s a way to solve this problem. One of the major reasons for dieters to quit their diets is the lack of taste. For instance, a plant-based diet will only have vegetables, fruits, nuts etc. There’re no animal foods or their bi-products. Hence, due to lack of taste, many give up and return to their previous eating schedules. You do not have to do it because there are ways to enhance the taste.

Here’s what you can do to solve the problem:

You Don’t Need To Keep Your Food Salt less

There are many diets that cut down salt intake to a great degree or even completely. Food with little or no salt are hard to eat and swallow. This can frustrate many dieters and ward them off of their diet. Other than this, the taste also gets affected. But, you do not have to deal with it.

Firstly, it’s not wise to cut down salt intake completely in a go. You need to do it slowly if it’s largely needed. Secondly, you should turn to unprocessed salt and reduce the quantity of it. Our taste buds are used to a certain taste, which is largely affected by salt as well. If you suddenly stop consuming salt, you will have to compromise largely on the taste.

The recommended amount of salt intake for a person is 2300 mg, however, if your nutritionist has recommended to reduce it then you should do it in a proper way.

Firstly, avoid restaurant foods and processed foods. These foods are loaded with processed salt which is harmful and eating a lot of salt can cause various problems such as high blood pressure, heart disease etc.

The smart way to reduce salt intake isn’t to shut it off completely, you can reduce it by saying no to processed foods and restaurant foods. Cook at home and use products which are low on sodium.

You Don’t Need to Starve Anymore

A lot of diets ask you to limit your meals and eat less to reduce your carb intake. It may work but not for everyone.

When you limit your carb consumption, it may make you tired and hungry very soon because you don’t get the amount of energy needed to keep going. Therefore people slowly turn away from their diet pattern.

This can be solved by including proteins to your diet. Proteins provide you with energy and keep you full for a long time, hence, you won’t starve or feel the need to increase your meal.

You can include fish like tuna, salmon and other variety of protein rich foods such as nuts, soy beans, lean beef, poultry etc. This way you will find it easy to stay on a diet easily.

how to start a diet

You Don’t Have to Make Faces Before Foods That You Hate

There are certain foods that we may not like. Even the smell of such foods can make us feel ill. This largely contributes to deviating from a diet.

To solve this issue, you can avoid such foods or enhance their taste by using different techniques.

For instance, if you don’t like fish but it is an integral part of your diet then you can prepare any sauce and have fish along with it to increase the taste. This way you will have both the health and the taste.

Find Your Motivation

Last but not the least, motivation will keep you going. It is important to fight your urges and here’s where motivation can be your biggest weapon. Look back and remember why you started dieting in the first place. Remember you goals and they will keep you going.

Keeping track of the changes can also keep you motivated. When you keep on feeling and seeing the changes in your body and your overall health, it makes you happy and makes you go harder.

The Verdict

When you start a diet, make sure to have clear goals and work hard on achieving them. The above tips will largely help you to stay on a diet. It is all about staying positive and not giving up.

How to go on a Diet and succeed?

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how to go on a diet

How to go on a diet? Your diet plays a very important role in your overall health. Contrary to the popular belief, what you eat does not only affect your weight, but can also impact your health.

We all have thought about transitioning and switching to a diet that’s more healthy for us and put behind the old habits when it comes to food. However, it’s not easy to go on a diet and even if you do, it’s even harder to take it along.

Your diet does not only causes you to gain weight, but can also result in several diseases. This is why many people think of going on a diet, but a lot of us end up picking the wrong diet or do not know where to start.

Dieting is all about eating according to your own requirements. Going on a diet isn’t a walk in the park. There are certain things that you need to consider that will help you determine which diet is best for you and how should you keep up with it. Let’s get into more details:

Know Your Needs

You can’t pick a diet without a purpose. You must know what your needs are. For example, if obesity is your issue and you are wanting to go on a diet to shed weight, then you must know the kind of diet that’s good for your body.

The main aim of all weight losing diets is to limit calorie intake. For this you should know how much calorie you should intake. This largely depends on a number of factors including your gender, age, height etc.

For example, if you’ve just recovered from a serious illness then a FODMAP diet may be the best one for you as it consists of lighter foods that are easily digestible. The point is you can’t pick a diet without knowing what your body needs.

Taking An Expert’s Opinion

There are many diets that aim to provide the same benefits. For example, for weight loss, we have the 3-day military diet to lose weight rapidly but not everyone can keep up with it since it is one of the hardest diets to follow.

Similarly, we have plant based diets that limit all kinds of animal foods so that body weight can be reduced and halted, however, in some cases, animal food intake is a must as they provide many essential nutrients that plants may not have.

Last but not least, we have the ketogenic diet which kick starts ketosis and burns fat at a rapid speed to lose weight quickly, again such a diet may not suit everyone.

With so many diets having the same end-result, it can be daunting to pick one because you never know if your body will be able to keep up with it or not.

Therefore, an expert’s opinion is needed in this case.

A nutrition expert can examine you and determine what your body lacks, what is in excess and which diet should you opt for. Some diets may trigger side effects and cause even more problems rather than solving them which is why speaking to a nutritionist is the best choice here. They can help clear all the doubts and make you a diet plan as per your needs.

Start With Determination

A lot of us think of going on a diet but we never think about when. Sometimes, we may pick a date which is weeks ahead so that we could eat our favorite foods like crazy until then. That’s not the right thing to do.

Do not delay it, and start today. The ‘tomorrow’ attitude hardly works as it shows a lack of determination. There sure will be many hurdles and difficulties before you in the beginning, but you need to tackle them all. Turn away from unhealthy cravings and think of your end goal.

Stick To Your Goal

It becomes easier to achieve something when you have set goals. You need to do the same when it comes to going on a diet. A set goal will help you be focused and ready.

Think of why you started in the first place. It may be due to several reason. Maybe you want to look fit for your big day, or you want to look good in a dress. But, most importantly, your goal should be to get and stay healthy. It is more of a permanent goal and will keep you going.

Find Your Motivation

You may start off great and may even follow a diet for a few weeks or even months before you begin to turn to enjoy your favorite foods. This is a big mistake that will bring you back to the starting point.

It is essential to find your motivation so that you can continue to follow the diet when you start it. Motivation can com from anywhere. Your partner can be the motivation you need. Friends or colleagues that you spend a lot of time with you can help you motivate.

Find people with the same motivation as you. This will help you be on the right path. Other than this, keep an eye on the changes in your body as there can be nothing more motivating than success.

go on a diet

Change Your Diet According to low residue diet plan!

See how your body responds to a diet and bring changes to it as needed. For example, if you have attained your goal then you may not need to stick to a very stringent diet. Similarly, if a diet is not helping you achieve your goals then you may need to turn to another diet.

The Verdict

Going on a diet is important. Your first step should be to consult a nutritionist and find a diet plan that works the best for you. Good luck!

Why Is Diet Soda Bad For You

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why diet soda is bad for you

Why Is Diet Soda Bad For You? When we talk about soda primarily, it is quite bad for you on different aspects. Drinking sodas is bad for your overall well being. Further to this, it is bad for your teeth and weight. It is believed that a regular can of soda (335 ml) contains about 39 grams of sugar and 140 calories. To be fair, that is an excessive amount of sugar intake within a couple of minutes.

To further illustrate this point, on average an individual can easily gulp down a soda can within 5 minutes or less. While doing this, they are actually consuming nine teaspoons of sugar. In reality, would anyone be willing to consume that much sugar by choice? Certainly not!

To help counter this, companies came up with diet soda that contains little to no sugar. But is it really good for your health? Let’s find out:

What is Diet Soda?

Diet soda is one of the most popular non-alcoholic beverages that are the choice of health conscious individuals who wish to shed some extra weight from their bodies. However, recent studies indicate that there is a link between weight gain and diet soda consumption even though it is called ‘diet’ soda.

There are several reasons behind this which we will explore later in the article. It is important to know that if an individual decides to keep sticking to diet sodas for a long period of time, they are at higher risks of suffering from deadly diseases including cancers, diabetes, and heart attacks.

Why Is Diet Soda Bad For You?

Initially, when people who love sodas planned to go on a diet, they replaced regular soda with diet soda. What they were not aware of was that diet soda could be as bad as normal soda, if not more.

Regular consumption of diet soda can lead to increased food cravings resulting in weight gain and other such issues. Let’s talk about these problems in detail:

Reasons Why You Should Give Up On Diet Sodas

Let’s get one thing clear, diet sodas do not help in weight reduction by any means. If you are planning to go on a diet, it is critical to give up on diet sodas. However, if you are not convinced why diet sodas is bad for you and your overall health, continue reading!

Creates Confusion In Your Body

It is believed that diet sodas contain artificial sweeteners which are responsible for creating confusion in your body. The sweet taste confuses the body and forces it to believe that it is getting a full meal. While your body expects to consume good amounts of calories and energy, it only gets something that is useless. In addition, other studies suggest that diet sodas lead to metabolic dysfunction.

Not Suitable For Weight Loss

Instead, diet soda can to weight gain despite being calorie free. According to one study, experts reported that regular diet soda consumers noticed an increase in body mass index (BMI).

Is Diet Soda Bad For You

No Nutritional Value

It goes without saying, but diet soda drinkers are ‘technically’ not taking in any calories. Experts believe that the best ‘no calorie’ beverage is plain water as it keeps you hydrated, to say the least.

Associated With Depression

Recent studies have proven that people who drink at least four soda cans are more likely to develop depression compared with individual who do not take in any sugary drinks. American Academy of Neurology conducted a similar study after which they concluded that diet and regular sodas are associated with depression. Even though the condition is associated with both variants, researchers believe that diet soda drinkers are at higher risk of developing this condition.

Bad For Bones

Diet soda can weaken your bones and even lead to osteoporosis, especially in women who are more prone to the condition. Researchers at Tufts University found out that women who are 60 years or older and consume regular or diet soda have severe bone issues.

Bad For Teeth

Carbonated drinks and beverages are bad for your teeth. Excessive intake of soda, regular or diet, can destroy your smile due to tooth erosion. According to a survey, it is believed that mouths of a diet soda drinker, cocaine user, and methamphetamine user have the same tooth erosion. Why? The primary reason is citric acid that reduces the quality of your tooth enamel and destroys it over time.

Associated With Type 2 Diabetes and Other Diseases

As discussed above, drinking a can or two of diet soda means your sugar intake is ‘way’ higher than usual. University of Minnesota found that an individual was at 36 percent risk of diabetes and metabolic syndrome if they consume one can of diet soda on a daily basis. When we talk about metabolic syndrome, it defines multiple conditions that include high cholesterol, high blood pressure, large waist circumference, raised glucose level, and more. Any of these conditions may lead to diabetes, stroke, or heart disease.

Fizzy Trouble

As the name suggests, diet soda seems to be a healthy choice for people looking to lose weight. This is because you can satisfy the same sugar rush in fewer calories than found in regular cola drink. However, one must not forget that there is more to diet sodas than what meets the eye.

Soda has been used for decades to treat an upset stomach, but new reports indicate that it is not a good idea as diet soda, like other fizzy drinks, can lead to an upset stomach.

Conclusion

People who are on a diet prefer items that have either no or fewer calories. This is where diet soda replaced regular soda as the total calorie count was lesser. Despite being used as a ‘diet’ item, the beverage has been associated with weight gain among other harmful effects it may cause to individuals. Therefore, it is critical to give up on diet sodas and move on to healthier alternatives or at least reduce its consumption.

how much water do you need to drink a day

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how much water do you need to drink a day

how much water do you need to drink a day? Have you ever heard the saying, “You are what you eat?”? Well, that’s true, but if you want a sentence that’s even truer than that, it’s this: You are what you drink. After all, the average adult body is made up of around 60 percent of water. If you really let that information settle into your mind, it’s absolutely incredible.

Over half of your body is made of water and that’s not just your skin or muscles. It’s also your heart, your lungs and, amazingly, even 30 percent of your bones are composed of water. Given that water comprises most of our bodies, the next question isn’t if we’re drinking a suitable amount of water, it’s whether we’re drinking the optimal amount of water for us to achieve our health and weight loss goals. Before we get to that, however, let’s first consider why it’s so important for us to stay hydrated in the first place

How much water do you need to drink a day

Why is Water So Important to Our Bodies?

Besides the fact that water is the main ingredient in the human body, water is absolutely essential to our everyday bodily functions. For example, water is crucial when it comes to helping our bodies maintain their internal temperatures.

Additionally, water consumption helps with our digestive systems in that it promotes the flushing of waste. More importantly, water Is what helps to transport nutrients throughout our bodies and serves as protection in that it’s a shock absorber for our vital organs and even growing fetuses. Not to mention the fact that water is what helps our bodies to form saliva and lubricate our joints.

How Does Water Help Our Weight Loss?

There’s no arguing that water is incredibly important to maintain the health of our bodies and many, if not most, of our bodily functions. After all, the body can only survive for three days with no water. The same can be said when it comes to weight loss. If you want to lose weight and keep the weight off, you’re going to have to learn to drink a sufficient amount of water to help your body flush out all the toxins in your body that come from a bad diet.

You’ve heard of juice cleanses, but really, at the end of the day, what you really need to get rid of the harmful substances in your body is water! Moreover, drinking the right amount of water doesn’t just stave off the cravings, it also helps you stay fuller for much longer, thus resulting in less food consumption and less caloric intake. All this being said, the question still remains. How much water should we really be drinking?

how much water do you need to drink a day

Is Eight Glasses a Day Really Enough?

While there’s no dispute in the scientific community that water is necessary to maintain a healthy body, it’s crazy that there’s very little consensus at all when it comes exactly how much water we should be taking in daily. The most we’ve really heard is that we should be drinking eight glasses of water a day. When we say a glass of water, we mean an eight-ounce glass, or 237 millimeter glass, of water.

As far reaching and propagated this piece of information is, we regret to tell you that this is wrong. Although it’s a bummer, since it’s an easy water-rule to remember, the fact is that there’s no scientific evidence to back up the claim that 8 glasses of water is ideal. What’s worrying is that studies over the past decade have shown that our bodies actually need far more water than that to stay healthy.

Where Did We Go Wrong?

The problem with the eight by eight rule is that it fails to consider all other forms of hydration. Water consumption might be the simplest, most cost effective and healthiest way to hydrate, but it’s not the singular way to do so. For example, other beverages, although likely to be unhealthy and sugar-laden, is also a means of hydration. Another common means of hydration is in the food that we eat.

All of the food that consume has some form of water in it, no matter what kind of food it is. The foods with the most water are, unsurprisingly, raw fruits and vegetables. If you’re the kind of person who eats a lot of watermelon and strawberries, you get even more hydration because they’re practically completely water.

Between all the food and beverages, we drink in addition to water, scientists have gathered that women consume up to 91 ounces water a day while men consume up to 125 ounces daily. Both number are, of course, more than the daily recommended amount.

How Much Water Should You Drink Then?

Now don’t hate us, but the truth is there’s no magic formula for hydration. The amount of water you should be drinking will vary depending on several factors like your age, your weight, the level of physical activity that you get in daily, your overall health and even the kind of climate that you live in.

Some doctors say that a healthy male who gets regular physical activity in should be drinking up to 4 liters of water a day, while others will say that 5 liters are necessary if they are exercising strenuously. At the end of the day, however, the best place to look for the right answer is within. Most people adequately hydrate themselves when they do one thing in particular: they listen to their body.

Your body will natural feel thirsty and warn you when you’re not getting enough water. Sometimes, people can experience what they think are hunger pangs when their bodies are actually really just hungry. Another indication of your hydration levels is to look at the color of your urine. If your urine is dark yellow or close to orange, you’re definitely not drinking enough water.

The urine of a hydrated individual should be pale yellow or close to colorless. For those who are looking to lose weight, it goes without saying that increased water intake is advisable because it helps curb cravings and prevents overeating.

Reduce Your Weight Quickly and Safely

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Reduce weight? Ask anyone you come across the street if they think they could stand to lose a few pounds and chances are they’ll say yes. While there are many people who are already happy with their weight, there’s still always room for improvement health wise.

Whether you need to drop almost half your body weight or only have a few more pounds to lose until you hit your goal weight, the principles of weight loss remain the same. What we mean by this is simple: instead of banking on drastic, short term solutions, choose to make small specific goals and accomplish them through little but simple lifestyle changes that will have huge impacts. tips to reduce weight include:

Change #1: Make Real Whole Foods a Priority

When it comes to reducing your weight, the less processed or packaged foods you eat the better. In fact, whether you’re trying to lose weight or not, it should be a rule of thumb for you to make sure that everything you’re eating is whole so that you can maintain your overall health. You may be wondering what makes processed or packaged food so bad.

While many processed foods have a lot of unnatural additives to prolong their shelf life, one thing that many people tend to overlook is that these foods are excessive when it comes to sodium. Salt is a natural preservative, so most, if not all, packaged foods are pretty much guaranteed to have far too much sodium content.

When you plan your meals, make sure to reach for items that are fresh and unprocessed. What does this mean for you? It means chowing down on meals that are comprised primarily of fresh fruits and vegetables with a bit of whole grains, some low-fat dairy and your choice of a lean protein.

Change #2: Spice Up Your Life

Now this one’s not going to be for everyone, but if you’re serious about choosing natural ways to help boost your weight loss, then introducing spice into your meals is a fantastic way of doing so. Why spice? Peppers like jalapenos and cayenne peppers are rich in capsaicin, which could potentially help your body release hormones like adrenaline. These hormones, in turn, rev up your caloric burn.

Additionally, eating spicing food, especially if you’re not overly fond of it, can help you cut back on your eating and thus consume less calories. If you really can’t take the heat, it’s alright. There are some spices that can help you burn more calories while saving your tongue from a burning. Some great additions to your meals include oregano, black pepper, ginger and turmeric.

Change #3: Write It All Down

If you kept a diary through your adolescent years, or even into your adult years, then this change should be a piece of cake. There are tons of research, as well as first-hand information, that proves that people who track their food intake are more likely to be successful with their weight loss goals. Seriously! What’s even more is effective is if you log the food you consume while you’re actually eating.

Not only does this make you more mindful about what kind of food you’re putting into your body, it also keeps you accountable. If you’re not a fan of writing, then you can make use of apps such as MyFitnessPal to keep track of your food intake. Now take note, we’re not telling you to count calories. Simply listing down what you eat can make a huge difference in your weight loss journey.

Tracking your food also serves another purpose: it can help you back track and identify which areas of your daily eating habits need improvement and what things you should maintain.

reduce weight

Change #4: Go for an Evening Walk

Before we dive into this particular tip, let us first say that exercising at any time of the day is important to maintain your cardiovascular health and help you lose weight. However, getting some activity in at the latter part of the day, and the evening in particular, serves a special purpose because most people’s metabolisms tend to slow down near the end of the day.

We’re not saying that you need to go and spend 2 hours in the gym at the end of the day. This definitely isn’t necessary if you’re working out during the day. A 30-minute walk in the evening, however, can help you increase your metabolic rate before dinner and can keep it elevated for up to 3 hours more after your workout.

A great bonus for this is that you’ll be less likely to be tempted with seconds or thirds and you won’t be tempted to graze after your meal. Your body will be relaxed so you can avoid stress induced eating too.

Change #5: Invest in a Set of 5-Pound Weights

We’re not advocates of spending unnecessarily for workout equipment. After all, there are many spectacular ways to get fantastic and effective workouts at home with very little equipment (or space for that matter).

However, if there’s one purchase that we recommend and doubt you’ll ever regret, it’s a pair of 5-pound weights. You can utilize these weights in strength training, which will help you build lean muscle mass and, as a result, burn more calories whether you’re at rest or working out. In fact, the more lean muscle mass you build, the faster you’ll drop the weight and hit your goals.

Yes, it’s true that you can do strength training without weights through exercises like push-ups, squats and lunges, dumbbells will help you increase your intensity and perform targeted strength exercises like bicep curls or triceps pulls whether you’re at home or in the office. Remember that you should be performing strength training exercises three or four times a week to see rapid results. It’s also important to remember that soreness isn’t always a good indication of whether you’ve gotten a great work out in or not. Bonus? Grabbing a set of weights is a great investment that you can pass on to another.

Safe and Easy Ways to Drop Water Weight Quickly

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drop water weight

If there’s one thing that women are more than familiar with, it’s how to drop water weight, and boy is it a pain in the butt. Sure, our bodies are made primarily out of water (60% water, in fact), but excessive water retention, or edema, is still a frequent side effect that affects many men and women who deal with chronic inflammation.

Unfortunately, edema can be caused by a lot of things. Some of the most common culprits are food intolerances and bad eating habits, while some more serious causes could be kidney failure. Then again, there are other much milder causes like a woman’s menstrual cycle. Whatever the case, water retention can still impact you negatively through your quality of life and appearance. It’s not much of a help mentally either, especially if you’re already struggling with rising numbers on the scale. Luckily, there are simple, safe and easy ways to help you ditch the water weight. Here are some of our favorites.

Here are the tips on how to drop water weight

Tip 1: Regular Exercise

We all already know that it’s important for us to be exercising regularly. It’s not just crucial to maintaining good cardiovascular health, it’s also a way for us to increase our muscle strength and lean up. When it comes to water retention, however, it’s a great help because any form of exercise will increase sweating which means you shed more water weight.

To put this into better perspective, the average number of fluid loss in a single hour of exercise will range between half a liter to 2 liters of water. Where you land in this range depends on several factors such as clothing, heat, and intensity of exercise. Just remember that you still need to hydrate yourself properly during the exercise. The bottom line is that working out on a regular basis will help your body regulate a good balance of sweat and fluids through the sweating out of excess stored water.

Tip 2: Hit the Sauna

If you’re the type that works out regularly, chances are that you already enjoy the occasional post-gym sauna or steam room session. It’s a pretty straight forward process since the heated area causes you to sweat. Now, what you need to bear in mind is that you shouldn’t be staying in the sauna for extended periods of time. 15 – 20 minutes is a good amount of time to get some extra sweat going after your workout.

how to drop water weight

Tip 3: Decrease Your Sodium Intake

Salt plays a huge role in the regulation of water in your body. Too much salt can lead to too much water retention but if you’re not getting enough of it, you might experience some light dehydration. Long story short, avoiding extreme changes in your salt intake will help you keep a healthy level of fluids in your body. If you find that you consume a large amount of salt on a regular basis (culprits of this are usually eating lots of processed foods or just over-seasoning your food) coupled with low water intake or a sedentary lifestyle.

Tip 4: Get More Sleep

We’ve harped on this many times before and we’ll harp on it again. Getting enough sleep daily isn’t just good for your health, it’s also great when you need to drop water weight. Now, what does more sleep have to do with losing water weight? Studies show that catching more Z’s can help regulate the sympathetic renal nerves in our kidneys.

It’s this system that subsequently regulates our body’s sodium levels and water balance. When we sleep, our body functions much like a plumbing system wherein it begins to flush out toxins in our brains and bodies. Additionally, getting enough sleep also helps our body minimize the water it retains in the long term. Aim to get anywhere between 7 to 9 hours of sleep per evening to regulate your body’s fluid management and stay healthy in general.

Tip 5: Try Taking Supplements

Magnesium is known more for being a health and sports performance supplement, but it is actually a key electrolyte and mineral for our bodies. In fact, it’s so crucial that extensive studies have been conducted on it and research finds that the substance plays over 600 roles in the human body. There have also been a lot of results that show magnesium is very helpful in reducing water weight and premenstrual symptoms in women.

Dandelion herb is another supplement that you can try taking to help regular your water retention. It’s long been used as an alternative medicine to treat edema and has recently skyrocketed in popularity with athletes and bodybuilders who need to shed water weight quickly to qualify for weight categories. Dandelion supplements work by signaling the kidney to expel larger amounts of urine and sodium from the body.

Tip 6: Drink More H2O

Wait, you mean drinking more water helps you shed more water weight? Yes! That’s exactly what we’re saying. Keeping your body properly hydrated is essential helping your body reduce water weight and decrease water retention. This is because your body will naturally always try to achieve a healthy balance. For example, if you keep your body in a constant state of dehydration, your body’s natural response will be to retain more water in an attempt to prevent further dehydration.

The question now becomes how do you know if you’re getting enough water? Your body is actually the best way to know if you’re drinking enough water simply through the color of your urine. If your urine is light yellow or practically clear, that’s a good indication of a well hydrated body. Anything darker than that means that you should be upping your liquid intake significantly. The benefits of drinking tons of water isn’t just great for reducing water retention and water weight, it’s also good for boosting brain function, promoting fat loss and just getting healthier over all. Bottom line? Don’t just stick to the 8 glasses a day rule. While it’s a good place to start, that’s not going to be enough for every person. Let your body be the authority.

How much weight can you lose in a month

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How much weight can you lose in a month

They are many weight loss plans that can help you drop weight fast. The danger of these diets is that they are not always safe or last long. So, how much weight can you lose in a month? Here are some easy tips to follow.

Many weight loss programs promise that you can lose 20 pounds in a month. So how much weight can you lose in a month? Those expectations are unrealistic and hard to follow. Not only is it hard to lose 20 pounds in a month but not very safe to do so. Losing 10 pounds in a month is more realistic and possible. It is more practical to lose anywhere between 5 to 10 pounds a month and much safer.

A pound of body fat is equivalent to about 3500 calories. To lose one pound, you have to burn 3500 calories. For you to lose 2 pounds a week, you would have to reduce your food intake by 1000 calories a day. The fastest way to get this result is by burning some during workouts and also lowering the amount of food you eat a day.

How much weight can you lose in a month?

lose weight in a month

It all depends on the individual. A bigger person would lose much more weight than a slimmer person. In general, an average of 1 to 2 pounds a week or 10 pounds a month is the most realistic goal that many achieve.

Losing weight too fast will sabotage your metabolism. If you attempt to lose more 10 pounds in a month, you will struggle to keep the weight and enticing your body to a crash diet. It will cause long term damages to your metabolism, and this will cause difficulties in the future when looking to lose weight.

Food is the body’s primary fuel. Increasing your food deficit a lot will force your body to look for energy elsewhere. High-calorie deficiency mainly causes the body to breakdown your muscles for energy, and that will affect your strength. When you burn your muscles, you slow your metabolism, and the effort to lose weight is lost. Attempting to lose 20 pounds in one month will lead to weight gain eventually.

The safe and Sustainable way to lose weight in a month

lose 10 pounds in a month

Your eating habits are the most crucial part when it comes to dieting and losing weight. What you put in your body and, will determine how much weight you lose in a month. The best thing to consider when preparing or buying your meals is your end goal is to lose weight.

Eat better, not less, eat high nutritional foods and avoid eating processed foods. Avoid foods with sugars such as sodas, Cakes, and alcohol. Add more vegetables, whole grains, fruits, beans legumes, fish, and poultry in meals. If you would like to eat red meat, make sure you select lean meats with fewer fats. Other foods you include to your meals include avocados, olive oil, and peanuts. Make sure you are eating six times a day small portions of meals.

A calorie deficit of 500 to 1000 calories per day is a reasonable deficit to help you lose 10 pounds in one month. You can do this by first looking up with an online calculator how many calories you burn per day, and eat 500 to 1000 calories less per day. If adequately calculated your question “How to lose 10 pounds in a month?” will be answered. If properly followed, you can see results of about 8-10 pounds in a month.  The Minimum calorie intakes for women and men differ. Men can consume between 1800 – 2000 calories per day and women, anywhere between 1200 – 1500 calories a day. Taking the minimum required calories per day ensures balanced nutrition and helps from the feeling of deprivation.

How to lose 10 pounds in a month with Exercise

lose 20 pounds in a month

Increasing your workout activity levels can help you lose weight in a month. Workout enables you to reduce your weight safely and quickly and have a better chance of it off for a long time. Studies recommend that you work out about two and thirty minutes per week of moderate to intense cardio activities. These cardio activities include anything from swimming to jogging.

Once your body is comfortable with the two hours and thirty minutes, increase your cardio workouts to about fours a week of moderate to intensity exercise.  Studies show that about four hours of workouts will lead to dramatic weight loss. It is also recommended to increase some of your workouts to high-intensity interval training. Sprinting is one of the best high-intensity exercises you can start with that are more comfortable.

Try Weight Training

Weight training is an excellent and effective way to burn fat and builds muscle. It is recommended that you add two full-body sessions each week to help you build muscle and burn fat faster. Weight training programs burn more calories and increase your metabolism. When building muscle, aim for at least one exercise that targets one muscle group. These muscle groups include arms, chest, back, shoulders, abs, and legs. Try to perform at least one set of ten to twelve reps.

How much weight can you lose in a month depends on your dedication and motivation? They are many factors that are involved when it comes to losing weight. Some people can lose 5 pounds, and some can lose up to 20 pounds. The more, the more you will lose. Diet is also a significant factor when it comes to losing weight. Changing your diet to a healthier diet that includes more vegetables and fewer carbs can give dramatic weight loss.

we. recommend that before losing weight to consult a doctor for safety. Start with a plan that is easier to do such as making small goals and then increasing them. When you start big, it is easier for you to quit your weight loss program.

Why am I not losing weight fast enough

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Why am I not losing weight

Why am I not losing weight? There’s nothing more frustrating than walking the straight and narrow when it comes to weight loss, and yet still being unable to drop weight. It’s enough to make someone stomp their foot in exasperation and wonder what gives.

After all, if you’re counting your calories, working out hard and yet still aren’t dropping any weight, it’s bound to drive you a little bit bananas. Unfortunately, even if we think we’re doing everything right, there are still several pretty surprising ways that you could be sabotaging yourself. Some of the reasons might be so crazy that you don’t even understand what the correlation is between it and weight loss. But hey, it’s better to find out later than never right?

Why am I not losing weight Reasons

Reason 1: Constantly Eating “Healthy”

Did you know that you could actually over think your diet decisions? The thing that sucks about that is the more focused you are on making careful decisions about your diet, the more likely you are to set off a series of chemical reactions in your brain that will cause your metabolism to slow down. We know, sounds weird right?

But it’s true! Thinking about your meals as a “light” choice actually makes your brain produce more ghrelin, the hunger hormone. When you have more ghrelin in your body, you feel less full and your metabolism drops to compensate for the fact that your body feels hungry. To make sure that your ghrelin levels stay balanced, try to put more emphasis or pay more attention to the indulgent items in your meal.

For example, if you’re eating a salad, focus on the cheese or the nuts that you’ve added to it instead of the fact that it’s a huge bowl of lettuce. You can also pick foods that are healthy but feel more like a treat such as a bowl of soup and a crunchy whole-grain dinner roll.

Reason 2: Exercise is Always on Your Mind

This one’s pretty similar to our first point and what it proves is this: your mind is powerful and it can take a hold of your body whether you like it or not. While most of us would think that having exercise on our minds regularly is actually a good thing, there’s still a downside to it in that it can actually cause you to eat 50% more food than you usually would.

The reason being is that people over estimate the amount of calories they’ll burn at the gym and most people give themselves the license to snack or munch on unneeded food just because they think they’ll be able to make up for it in the gym. An easy way around this is to restrict your pre-gym snack to 150 calories or less to avoid overeating or even over fueling yourself for the gym.

Reason 3: You’re Not Getting Enough Sleep

Health and fitness professionals don’t harp on sleep just for the fun of it. There’s scientific support to show that you really need to be getting enough sleep daily if you want to drop weight and keep it off. If you’re not getting enough sleep, not only aren’t you as energetic and as rested as you could be, but you also force your body into survival mode. When your body is in this mode, it begins to crave all the food items that we shouldn’t put in our bodies like refined carbs and fat.

Don’t believe us? Just look to science, many studies show that the less sleep women get, the more fat they eat the following day. Most health care professionals agree that 7 to 9 hours of sleep is a good range of sleep to be getting, but make sure that you listen to your body as well. If you’re waking up before your alarms, you can probably get by with less sleep, but if you’re constantly hitting your snooze button, then that’s a good indication that you need to be hitting the sack earlier in the evenings.

Why am I not losing weight

Reason 4: Something is Stressing You Out

Stress is a normal part of life, but sometimes it can get the better of us. Whether it’s because of a challenging job, drama in the home or even just the stress of trying to manage a hectic schedule, stress can creep into our lives in many different ways. If you already know that there’s too much stress in your life, then this could be the main reason you’re not losing the weight you should be.

When our bodies are stressed, they produce a hormone called cortisol which causes our systems to increase the amount of fat that the body reserves for a “rainy day”. This is terrible for people who want to lose weight because the higher the amount of cortisol in our bodies, the larger the amount of visceral fat as well.

Reason 5: You’re Hitting Too Much Cardio, Not Enough Weights

Now don’t get us wrong, we love our cardio and there’s nothing more relaxing than getting a good long run in when life just begins to be too much. However, if you’re always going for your favorite cardio machine at the gym, there’s a very high possibility that you won’t be meeting your weight loss goals.

When it comes to fat loss, the best way to hit your milestones is to make sure you regularly incorporate strength training into your workouts. Building your lean muscle mass doesn’t just tone your body and help you get stronger, it also assists in the burning of larger amount of fat that your body has stored. The ideal would be to start your workout with a 20-minute cardio exercise before moving into a weight program.

If you don’t have much time to work out, a great way to get both your cardio and weight training in at the same time is to opt for high intensity interval training or HIIT. HIIT workouts really rev up your cardiovascular health while toning up your muscles with various body weight exercises.

Quick Tips on how to Reduce Body Fat

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reduce body fat

how to reduce body fat? If you want to live a healthy and fit life, then one of the most important things that you need to do is reduce your body fat. It goes without saying that large amounts of fat in the body is the cause of many grave illnesses like diabetes, hypertension and heart disease, so it’s absolutely crucial to shed the said fat in order to get healthy.

Even more important is to shed visceral fat around your belly, which is linked to all of the terrible life threatening illnesses known to man today. The question remains, however, as to where we should start. This is an even more difficult question to answer if you have no experience with healthy living practices. Luckily, we’ve got a handful of quick tips to help you start reducing your body fat today.

Here are tips on how to reduce body fat

Keep Track of Your Food Intake

This is one of the simplest things you can start doing today to reduce your body fat. More than that though, tracking your food intake will also increase your overall awareness when it comes to what you’re putting in your body. Many people don’t have any idea as to what they’re eating or shoving into their systems, so keeping a food journal or even a small handy list for the day available to you allows you to study your own eating habits and make smarter, healthier choices regularly.

Create A Caloric Deficit

Most people today eat more calories than they need for the day. Unfortunately, this will always translate to weight gain. One simple and quick way to start losing fat is to create a caloric deficit in your daily diet. What this means is you need to eat just a little bit less than usual to start losing fat. You can track this deficit with calorie calculators or counters if you aren’t yet that familiar with the process.

Beat The “Healthy Food” Justification

One common trap that tons of people fall into today is thinking that they can get away with a binge just because the food they’re bingeing on is considered healthy. For example, nut butters, whole nuts, dark chocolate and cheese are all food items that people add to their diet when they’re trying to lose weight.

They add a level of indulgence to our meals so that we don’t feel deprived and some of them, like nut butters and cheese, are great ways to get healthy fats and protein into our diets without having to chow down on a steak. However, just because they’re healthier alternatives to other diet staples doesn’t give anyone the license to overeat. Each calorie still counts, where the food is “healthy” or not.

Avoid Drinking Too Much Sugar

Have you ever wondered why you’re still putting on weight when you barely even eat anything during the day? If you’re not much of an eater but still find yourself going up in weight, then it’s time to examine what beverages you’re drinking every day. A lot of people drink tons of excess calories, not even realizing that they’re damaging their bodies with tons of sugar and empty calories.

We’re not just talking about soda either. Juices are also problematic and so are the so-called healthy beverages like Gatorade and vitamin water. There’s just far too much sugar in them that you should be drinking. When in doubt, reach for water. In fact, you know what, just choose water all the time. Period.

Stop Chowing on Too Much Carbs

This one’s pretty simple: refined carbs are bad for you, stop eating them. If you want to lose weight and improve metabolic problems, switching to a low-carb diet is absolutely helpful and exceptionally effective. As you reduce in weight, you’ll notice an improvement in other metabolic markers like HDL cholesterol, blood sugar, triglycerides and more.

how to reduce body fat

Don’t Make Depravation is Your Middle Name

Yes, you need to create a caloric deficit when you’re trying to lose weight but that doesn’t mean that you should starve yourself for long periods of time. It also most certainly doesn’t mean that you should be dieting too long. Sometimes, all it takes to reduce weight is to reboot your body. Stop the yoyo-dieting and avoid the drastic diets, too. Opt for life changes instead and we promise you’ll be seeing great results in no time.

Avoid Drinking Too Much Alcohol

This one’s a hard item to tackle just because there’s nothing like enjoying a couple of beers with your buddies after a tough week. However, that doesn’t change the fact that alcohol is packed with meaningless calories that we simply just don’t need to be putting into our bodies on a regular basis.

Some of the worst kinds of alcohol to be drinking are beer, sugary cocktails and wine, so if you’re the kind of person that likes to indulge in these beverages, it might be time to find a more affordable and also less fattening alternative. Now remember, there’s nothing wrong with moderate drinking. In fact, studies have shown that enjoying a glass of wine occasionally could be great for your heart and overall health.

What’s crucial is to avoid overdrinking. Otherwise, you could be saying hello to a beer belly instead of saying good bye to it.

Eat Mindfully

Many times, we overeat just because we haven’t given our brains enough time to catch up with our stomachs. If you’re serious about reducing your weight, then one easy tip to incorporate into your everyday life is to start being more mindful and intentional about your eating. What we mean by this is that you should eat your meals in an environment with no distractions (good bye TV during meal time), and that you should chew your food in a slower and much more deliberate way.

One thing that helps when you’re trying to eat more mindfully is to be aware of all the smells, tastes, textures of the food that you’re eating. This way, your brain has enough time to recognize that you’re full and signal you to stop eating.

How Can I Lose Weight?

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How can I lose weight

How can I lose weight? One of the hardest things to do in this life is lose weight. Can we get an amen? Not only does losing weight require extreme discipline. It’s also got a knack for making you feel like you’re missing out on a lot of things like delicious food. Sometimes it feels like missing night out with the girls, etc. Yet losing weight, especially if you’re obese, is one of the most important things you’ll ever have to do in your life.

Maintaining your ideal body weight is the number one way to keep yourself health and fight off weight related ailments like heart disease or diabetes. If you’re sitting at home, or wherever, reading this and wondering how you can lose weight, we’ve got a few tips to help you get started.

Tip 1: Choose to See the Process as a Change of Lifestyle

If you want to lose weight, the first step for you to make it happen is to choose to see the whole process as a change of lifestyle rather than a temporary thing. When you start looking at it as a lifestyle change, it becomes easier to stick to the process and you’ll find yourself small but positive changes to begin losing weight. For example, instead of grabbing a bag of chips at the movie house, you could find yourself bringing a bag of nuts to the theatre instead.

Tip 2: Ditch the Processed Foods

We all already know that it’s better to eat whole foods but many of us don’t take the time to understand why. Processed foods don’t just have a lot of preservatives added to it to make them last a long time, they’re also incredibly high in sugar, fat and sodium. We don’t know about you, but we think that’s the perfect recipe for a disaster. What’s even worse is that many of these processed foods are actually made in a way that will make you crave more. It’s like being addicted to drugs, so it’s definitely time to ditch them.

Tip 3: Swap Your Typical Cooking Oil with Coconut Oil

Remember what we told you about making small but positive lifestyle changes? This is one simple one that you can make. Coconut oil is one of the best oils that you can cook with because they’re high in healthy fats called medium-chain triglycerides. What makes coconut oil special is that it’s metabolized differently than other fats and could potentially boost your metabolism. Coconut oil has been known to be especially useful when it comes to helping people lose belly fat, or visceral fat, which is the worst kind of fat to have.

How can I lose weight

Tip 4: Get A Little Eggy

We believe, without a shadow of a doubt, that eggs are the ultimate weight loss food. Period. Not only are they affordable, they’re also low in calories, loaded with protein and are rich in all kinds of nutrients. Foods like this have been proved over and over again to reduce hunger and keep us more satiated for longer periods of time. Need more of a reason to eat more eggs? Here’s a number that you need to know: 65%. People could see up to 65% more weight loss in 8 weeks by choosing to eat eggs for breakfast over any other kind of breakfast food.

Tip 5: Introduce Probiotics to Your System

Does the word probiotic sound a bit too scary for you? Don’t worry, they’re actually really good for you! Probiotics are live bacteria that actually have great health benefits for you when you consume them. Probiotics have been shown to improve digestive health, heart health and even aid in weight loss.

Why is it important to introduce this to your body? Well, studies have shown that people who are a healthy weight actually have vastly difference stomach bacteria to those who are overweight or obese. Additionally, probiotics help our bodies block the absorption of fat, decrease inflammation and even reduce appetite.

Tip 6: Brush Your Teeth After Eating

This might be a bit of a weird one, but promise it’s pretty darn effective. Brushing your teeth after meals could actually help reduce your desire to snack and eat unnecessarily in between meals. Why? Well, toothpaste makes food taste bad. Think about it, when have you ever brushed your teeth properly and then thought, “Man, toothpaste would totally taste good with some pizza.”?

Tip 7: Get at Least Some Kind of Cardio Going in Your Life

It doesn’t matter what kind of cardio you like to do, what’s important is you get it done. It could be running, jogging, cycling or even speed walking, whatever it is, try to do it for at least 30 minutes every day and we guarantee you’ll see a difference. Not only is cardio great for helping the fat melt away from your body, it’s also been known to improve many risk factors that are most commonly associated with heart disease.

Tip 8: Make Sure to Get Enough Sleep Daily

The more time you spend asleep the less time you spend eating. Okay, so maybe that’s being a little too literal about it, but seriously, getting enough sleep daily plays a huge factor in weight loss because it allows your body to rest and recuperate. When your body is tired or not getting enough sleep, it actually results in your body storing more fat in an effort to compensate.

Tip 9: Spice Up Your Life…or Food

Did you know that adding spices to your food can help you drop more pounds? That’s because spices can trigger your metabolism to work a little harder. Some of the best spices to incorporate into your meals, other than good old chili powder, are ginger, cumin, and turmeric.

Tip 10: Drink Enough Water

Enough said. Drinking water is hugely important not just because our bodies are composed primarily of water, but because it ensures that we stay full, don’t get tempted to binge eat on junk, and flush out toxins from our bodies. Again, hugely important!

How to lose a pound a day for men and women?

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Have you ever wondered on how to lose a pound a day? If you’ve been on the diet and or weight loss bandwagon for a while now, chances are that you know just how difficult (or impossible) it is to lose weight quickly. It’s a struggle, to say the least, and most of us would only dream of being able to lose up to a pound a day.

Take heart, friends, because it IS possible with commitment, hard work and utter perseverance. The way to go about it is to cut out every single bit of sugar out of your life. Now we understand that it sounds a bit drastic, but revolutionizing your diet through zero sugar eating has been proven to be the most effective weight loss diet of all time. You’ll start dropping weight at a rapid pace and you’ll start to look, feel and live much better than you are now. Here’s a few secrets of the zero sugar diet to get you started.

How to lose a pound a Day

Secret #1: Check Your Eating Habits

You are the person who knows yourself best and, similarly, you’re the only one who knows what your eating habits are like. The first step to getting your body losing one pound a day is to take stock of what you’re putting into your body and figuring out where you’re consuming excess or added sugars.

We don’t expect you to remember everything you’ve ever eaten in the past week, so a great place to start is by keeping a food journal. You should be listing every single morsel of food that you consume in this journal and at the end of the week you can study where you’re going overboard. Additionally, this is one of the best wake up calls you can give yourself.

Oftentimes, when we don’t practice mindful eating, we put all kinds of foods into our systems without giving thought as to what kind of damage it can do to our bodies. If you track your food intake with a journal, you’ll be able to see all the junk you’re eating and give yourself the motivation you need to cut sugars out of your life and start living a healthier life.

Secret 2: Identify Your Added Sugars and Get Rid of Them

Do you enjoy a caramel latte every morning? Are you a fan of fruit juices? Do you drink way too much soda every day? Or maybe the kind of person that likes to add flavored syrups to your food and drinks. We hate to break it to you, but those are the things that you’ll have to identify (with the use of your handy food journal) and start cutting out of your life.

As you get rid of these food items from your daily diet, you’ll start to see the bloating in your body stop and your fat begin to melt away. If you’ve hit a weight loss plateau, just cut out all of your added sugars and watch the magic that happens. Remember that liquid calories and added sugars are a sure way to consume more calories than you need in a day, so if the goal is to create some kind of caloric deficit and avoid sugars altogether, you’ll need to take care to identify the sources of those items in your life and say adios.

lose a pound a day

Secret 3: Learn to Read Labels

When you’re at the supermarket, it’s easy to get enamored by all the fancy packaging and marketing claims that get plastered on the front of the label. Guess what, bud, it’s actually a lot easier than you think for a brand to lie to you about what’s in their food. You might think you’re getting the healthiest option in the supermarket, when in reality, the product could be filled with preservatives and horrible ingredients like high fructose corn syrup.

To avoid being duped with clever marketing, it’s important for you to start learning how to read food labels. One of the first things that you should check on a nutrition label, for example, is the sugar count and the fiber count. There are also books out there to help you identify over 600 brands that are honest about their added sugars and fiber count, so you can look into that too. At the end of the day, you should be going for food items that have zero added sugar and are high in healthy fibers. Why fiber? It lowers the glycemic index of food!

Secret 4: Retrain Your Taste Buds

One awesome thing about switching to a zero sugar diet is that you start retraining your taste buds. Because of all the processed food that we eat and all the excess sugar we introduce to our diets, our tongues are no longer able to taste the natural sweetness of whole, unprocessed foods. That’s why we’re not satisfied when we eat good-for-you options, our bodies are looking for the intense sweetness that we’re already used to. When you begin to cut sugar out of your diet, you are, in effect, retraining your taste buds.

After 14 days, you’ll find that your veggies are much sweeter than you remember and you’ll start to think that food items with added sugar are just way too sweet for you to handle. As you retrain your taste buds, you’ll also notice additional benefits to your body such as decreased migraines. Oh, and you’ll pretty much be able to hit that 1 pound a day number because you’re not craving any of that toxic stuff anymore.

Secret 5: Imagine Yourself Overeating

Okay, so this might be weird to you guys, but did you know that when you imagine yourself eating all kinds of sickeningly sugary treats that you’re actually more likely to eat less of it? It’s weird, but the theory is backed by science. When you imagine yourself gorging on a particular kind of food, you essentially reduce your appetite for it. So the next time you think you’re about to go on a sugary bender, just picture yourself stuffing your face with every treat imaginable. You never, you might just make yourself so sick with the thought that you won’t even touch the stuff.

What is a Liquid Diet and Does it work?

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liquid diet

Liquid diets are recommended to patients who are to undergo medical procedures such as colonoscopy, and sigmoidoscopy. Other than this, such a diet may also be recommended when one is recovering from a surgery or illness.

People with digestive issues like bloating, gastrointestinal problems etc., can also turn to a liquid diet. It keeps the stomach lighter and provides the nutrients which are necessary for the human body to consume every day.

Let’s get to know more about this diet.

What Is A Liquid Diet?

In this diet, all solid foods are replaced with liquid foods. The diet allows juices, protein shakes, soups, water, plain gelatin, broth, honey, tea, coffee etc.

The aim of this diet is to limit calorie intake between 500-1500 and to limit protein intake to just 45 grams.

The reason being, when calorie intake is cut off, it slows down the metabolism and helps purify the stomach from impurities such as acids.

This process is often referred to as “detox” because your body excretes impurities. Other than that, it keeps the stomach lighter and helps treat digestive problems.

Foods To Eat In A Liquid Diet

A liquid diet encourages liquid foods to keep the body hydrated and well fed with electrolytes (potassium and sodium). It provides a good amount of energy when solid foods are restricted.

Here are some of the foods that a person can eat in a liquid diet:

Fruit Juices: The main ingredient of a liquid diet is juice. One can drink a variety of fruit juices such as apple juice, grape juice etc. However, make sure to take the juices without the pulp.

Gelatin: It is a protein obtained from animal tissues, especially from ligaments and tendons. It is produced when these parts are boiled. Gelatin is jelly like and easy to digest. It contains 75 grams of sodium and 1.2 grams of protein.

Pudding: Another soft food which contains many essential nutrients that can help full the stomach. A serving of regular pudding contains 98 grams sodium, 150 grams potassium, 3.2 grams protein and some amount of fat too. A person on a liquid diet is often advised to eat pudding as it can cool the stomach and also helps in fulfilling hunger.

Vegetable Juices: Vegetables are important to include in everyday diet but solid foods can’t be eaten in a liquid diet, vegetable juices are the only option. One can take vegetable juices but without the pulp. This will provide the body with many essential nutrients such as vitamins, minerals.

Fat-Free Broth: A fat free broth contains 0% fat and half the sodium which is present in a normal broth. This can be included in a liquid diet.

Other Foods: Water, soups, tea, coffee, syrup, custard, milk and yogurt (as per doctor’s instruction), melted cheese and ice cream can also be taken.

Foods Not To Eat In A Liquid Diet

The whole purpose of a liquid diet is to cut off foods that are hard to digest such as meats, veggies and all kinds of cooked food. It is important to boycott all solid foods when you’re on a liquid diet so that the diet can show promising results. 

Here are the foods that are restricted from a liquid diet: 

Meat: Meat is heavy on the stomach and contains 143 calories which is why it is restricted from the diet.

Fish: Since it contains 206 calories and 44% proteins, fish is restricted form a liquid diet.

Vegetables: Cooked and solid vegetables are not allowed to eat in a vegetable diet because they are high in fiber, therefore, not easy to digest for a person who is on a liquid diet.

All Kinds Of Solid Foods: All the foods that are solid in nature, high in calorie and protein are to be avoided in this diet.

Benefits Of A Liquid Diet

It maybe a liquid diet only but there are many benefits associated with this diet:

Easy To Digest: This diet is quite easy to digest and is often recommended to kids, old people or people who can't eat solid foods due to medical reasons. A liquid diet contains no residue and is a paste like or watery diet. Hence, it is easy to swallow and to digest as well.

Treats Stomach Problems: Gastrointestinal problems are mostly caused by a bad diet which upsets the stomach and causes various diseases like constipation, diarrhea etc.  A liquid diet is cold in nature and cools the stomach, eliminates gases and brings the stomach to rest, thus treating many stomach problems.

Helps In Recovery After Surgery:  A major surgery may restrict you from eating solid foods for some time. This is when liquid diet can help as it provides patients with nourishment and also keeps the body hydrated.

Weight Loss: Certain studies have linked a liquid diet to weight loss. Since calorie intake is lowered in the diet, weight loss is a possibility. However, it is not recommended to lose weight using this diet because it doesn’t contain all the necessary nutrients that are required by the body. 

The Verdict

One shouldn’t start a liquid diet without a doctor’s consent because it may worsen the health in certain situations. Therefore, it is wise to visit a doctor first and only continue this diet if the doctor says so. In many cases, especially before a surgery, a doctor may ask you to go on such a diet as the intestines and stomach need to be clean before certain surgeries can be performed.

 

What is Ketosis Diet?

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Losing weight can be very difficult after a point. There are many diets out there that promise to help you reduce weight, but not all of them are effective and quick at producing results. Here’s where a ketosis diet comes into play.

A ketosis diet is said to help lose weight rapidly and that too, in a safe manner. Apart from reducing weight, it is also said to lower the risk of some of the most dangerous illnesses such as Alzheimer's diseases, diabetes, stroke, and epilepsy.

The Ketosis diet works on 3 principles:

  • Consuming a lot of fats.
  • Consuming some amount of proteins
  • Limiting carbohydrates intake as much as you can.

In short, a ketosis diet asks to take 75% fats, 20% proteins and only 5% carbohydrates.

What Is a Ketosis Diet?

This diet encourages to lower the consumption of carbs and increase the quantity of fats and proteins in everyday diet. Doing so changes the body’s energy supply and the fat stored in the body is used as a source of energy. Hence, the fat in the body is burned quickly and weight is reduced.

A ketosis diet isn’t hard to follow since it incorporates many delicious foods including seafood, poultry, meat, nuts, seeds, dairy, fruits and vegetables (low carbs).

This causes ketosis in the body. It’s a process where the body doesn’t use glucose to gain energy but ketones. When the fat in the body burns, ketones are generated which act as a source of energy. This energy is much more stable than the energy provided by glucose. Hence, the rapid weight loss.

Foods To Eat In a Ketosis Diet

A variety of foods can be eaten on this diet. However, make sure to eat foods that are high in fat and proteins but low in carbs.

Fish: Fish contains 0% carbs, 18% fat and 44% proteins. You can eat a variety of fish that you like such as tuna, mackerel etc. Fish can be eaten in several ways. Just pick one you like and enjoy it.

Meat: Keto friendly meats such as grass fed, organic and unprocessed meats can be taken in this diet. However, meat should be consumed in lower amounts because they are high protein providers as they contain 52% proteins and only 6% fats.

Sauce (High In Fat): While a ketosis diet does include foods that are high in fats, you can further increase the fat contents by including high fat sauces in the mix. Butter, garlic butter, coconut fat and bearnaise can increase the amount of fats in your diet.

Low Carb Veggies: Broccoli, zucchini, bell pepper, spinach, mushrooms, avocado, and cauliflowers can all be included in a ketosis diet since they are low in carbs.

Dairy: High fat dairy is an important part of a ketosis diet since this is where a large part of fats comes from. High fat yogurt, butter, fat cheese are all encouraged in a keto diet.

Other Foods: Nuts, mayonnaise, fermented foods, coffee, tea and pickle can also be taken in a ketosis diet.

Foods Not To Eat In A Ketosis Diet

Fruits that are high in carbs should be avoided. Other than that, sugar, starch, beer and legumes should be avoided when on a ketosis diet. 

Benefits Of A Ketosis Diet

Ketosis diet

Improves Blood Sugar Levels: Since a ketosis diet restricts all kinds of foods that are high in sugar, blood sugar levels improve and insulin levels are controlled. This way the risk of catching or worsening diabetes is also minimized.

Suppresses Appetite: A ketosis diet helps to suppress hunger as energy in the body is released from time to time. This causes you to eat less, which helps lose weight.

Weight Loss: The main reason to take up this diet is to reduce weight. Since this diet changes the body’s energy supply from glucose to fats, weight can be reduced quickly and in a healthy manner.

Fights Diseases: Ketosis helps reduce a number of diseases including epilepsy, liver diseases, acne, headaches, cancer, alzheimer, diabetes and cognitive behavior as well.

Ketosis Recipe To Know About

Here’s a famous recipe that you can make yourself in just 10 minutes.

Garlic Chicken (Creamy Tuscan) (10 minutes) 

Ingredients:

  • Boneless chicken breasts - thinly sliced (1½ pounds )
  • Olive oil 2 tbsp.
  • Garlic powder 1 tbps.
  • Italian seasoning - 1 tbsp.
  • Parmesan cheese - half cup
  • Chopped spinach - 1 cup
  • Heavy cream - 1 cup
  • Chicken broth - half cup
  • Sun dried tomatoes - half cup 

Method:

  • Take a skillet and put olive oil in it at medium heat.
  • Add chicken in the skillet and cook on medium heat for 5 minutes on both sides. Make sure the chicken turns brown on each side.
  • Remove the chicken and put aside on a plate.
  • Add Parmesan cheese, broth, garlic powder and Italian flavoring in the same skillet, and increase the temperature. Cook until the content begins to thicken.
  • Add spinach and sundried tomatoes and allow it to stew until the spinach begins to shrink.
  • Add the chicken back to the skillet and eat.

The Verdict

The trick lies in triggering ketosis early which requires to cut off as much carbs as you can and consuming lots of fat containing foods. This way weight can be reduced rapidly.

What is The Best Diet to Lose Weight?

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Best diet to lose weight

What is the best diet to lose weight with? There are a number of diets that can help you lose weight. While they all have one common aim, most of them work differently and include different foods in different proportions.

The demand for such diets is on a rise with more and more people gaining unhealthy weight. According to reports, about one-third of the US population is obese and the condition is common among both men and women.

While there are many ways to lose weight, you cannot achieve results without changing your diet. Let’s have a look at some of the best weight reducing diets:

Here is a list of Best diet to lose weight with

Ketogenic Diet: This diet is based on eating foods that are low in carbs, moderate in proteins and abundant in fats. When you eat a lot of fats, it triggers a process called ketosis in your body which helps to burn the fat stored in your body, thus resulting in weight loss.

Atkins Diet: Another popular weight reducing diet which is followed by many people is the atkins diet. This diet was designed to limit the consumption of foods which are high in sugar and carbs because both are said to contribute to weight gain. The diet encourages to eat protein and fat containing foods instead.

3-Day-Military Diet: This is one of the most toughest diets out there but it quickly helps to lose weight. This diet shows amazing results in just 7 days. The goal of the diet is to lower the consumption of calories for some time to reduce weight. You consume just about 1000-1300 calories for the first 3 days and then increase calorie consumption to 1500 for the next four days. This diet can help you reduce up to 10 pounds in a week, but is very difficult to follow.

HCG Diet: This one works on two things. One, reducing calorie intake and two, using a hormone called the HCG. The combination works to reduce weight quickly and in a healthy manner as well.

Low Residue Diet:low residue diet is recommended when a person is to go through a specific treatment such as an intestinal surgery, colonoscopy etc.

Determining The Best Diet To Lose Weight

There is no ‘best’ diet as the best diet changes from person to person. What works for one person might not work for other. You cannot just blindly follow any diet as you must know your body type and condition to find the right diet for you.

First of all, know why you are gaining weight. It might be due to various reasons. Once you know this, you will be able to find the right diet without any trouble:

Here’s what you need to do to figure out the best diet to lose weight:

Seek An Expert’s Advice

Picking out one diet out of many is a daunting task. You cannot pick the right diet if you have no knowledge on nutrition. The wise thing to do here is to seek an expert’s advice.

There are many health and nutrition specialists out there who can guide you and show the right path when it comes to losing weight. The advantages of consulting an expert are many.

  • They will be able to reach the cause of your weight gain. It might be due to consuming a lot of calories or a lot of specific food. Other than this, certain illnesses or deficiencies can also make you look overweight. Only an expert can help you find the root cause and work accordingly.
  • They will give you a proper solution to the problem and make you a meal plan according to your body requirements. This is important because many people end up picking a diet that helps lose weight but ends up causing other issues. You of course would not like that to happen.

A meal plan is prepared keeping several factors in mind including your age, gender, aim and body requirements. Remember that people are different and meal plans should hence always be customized.

Best diet to lose weight
vegetables

Do These Diets Have Any Side Effects?

While these diets are designed to provide you with benefits, you may have to face certain side effects if you end up picking the wrong diet.

For instance, the ketosis diet may be a great choice to reduce weight but it comes with several side effects including headaches, vomit, nausea, and high fever. Similarly, some diets may worsen conditions

Moreover, diets that produce results in just a few days can be problematic for some people. Military diet is one of them. It involves lowering the calorie intake to a great degree and this can become hard for some people to bear. Hence, the side effects.

It is therefore important to choose a diet that you can follow easily. Also, if you have any illnesses make sure to let your nutritionist know of it so that a specific meal plan can be prepared for you. Problems such as diabetes and blood pressure can be controlled greatly by bringing dietary changes, but certain diets can worsen the condition as well so make sure to be careful.

Is Cycling Good for Weight Loss?-constantweightloss.com

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cycling for weight loss

It’s no secret that cycling is all the rage these days. After all, with the advent of spin classes, interest in cycling has been renewed and continues to grow daily. Despite its popularity, there is one question that begs to be asked: is cycling actually any good for people who are trying to lose weight? cycling for weight loss is real folks.

We know that it may seem a little odd to even have to ask this question, but at this day in age, it’s crucial. After all, with so much misinformation taking place in the health and fitness community these days, there’s no harm in being cautious and doing your research. Marketing and the conversion of weight loss from need to industry makes it hard to distinguish fact from fiction, and there’s no harm in taking everything you hear with a grain of salt. So, is cycling actually good for weight loss? Well, the good news is that cycling actually is a good way to cause weight loss. The question now becomes why and how?

Why is cycling effective? When it comes to pedaling your way to a healthier lifestyle, there are numerous facets that make it an awesome choice for regular exercise. From stronger cardiovascular health to awesome lower body muscles to greater confidence and enjoyment, all of the reasons why cycling is good for weight loss can be categorized into two main reasons:

Cycling is Low Impact

When it comes to losing weight, one of the exercises considered to be the most effective is running. While running is certainly a top calorie torcher in the fitness realm, the problem is that it’s high impact. Running takes a huge toll on your knees, calves, ankles and feet, which means that there’s a high risk for injury if you’re on the heavier end of the spectrum. If you’re largely overweight and it’s an urgent concern to drop the pounds, then running isn’t a good idea for you.

This is where cycling enters the picture as the superior weight loss cardiovascular exercise for large individuals. Not only is cycling low impact, it also attacks weight loss through cardiovascular exercise and muscle training. Cycling is great at strengthening lower body muscles like your glutes, hamstrings, quads without much of a risk for injury. Not only does this help create a leaner body for you, it also means that you’ll burn much more calories at rest.

Cycling Can Be a Social Activity

Often times, what makes exercises ineffective (other than proper form or utilization, of course), is the fact that it isn’t enjoyable. It’s not rocket science, after all. You’re more likely to keep doing something that you enjoy, and cycling is an exercise that you can do socially with your friends and family during weekends or in the mornings. You can even replace your morning drive to work with a morning cycle to squeeze in your exercise daily and possibly even avoid rush hour traffic.

Cycling also gives you the opportunity to build new circles and meet new people. Whether you’re doing this outdoors with a cycling club or indoors at a spin class, there’s no doubt that you’re meet new people that will help keep you motivated and committed to cycling.

Now that we know why cycling is effective for weight loss, you need to determine how it’s best for you to do so that you lose the maximum amount of weight with each go on the bike. Some of the things you need to consider include the kind of bike, the environment, the duration, intensity, incline and cross training practices.

cycling for weight loss

Consider Duration Instead of Distance

You don’t have to cycle several hundred miles to lose a decent amount of weight. In fact, when it comes to weight loss, the amount of time you spend on the bike is more important than how far you go on it. What you can do is to start with a 30-minute ride. Make sure to take note of how far you travel within those 30 minutes.

Spend the next week or two aiming to decrease the amount of time it takes for you to run the same distance. When you decrease your time, you can move on to 45-minute, 60-minute and even 120-minute rides.

Consider Intensity Instead of Speed and the Environment

To burn the most number of calories on the bike, it’s importance to work harder and keep your intensity up. In fact, it’s more important than the speed at which you ride the bike. For example, a slow paced ride on a heavy mountain bike that goes up and down inclines will do more for you then a fast but relatively effortless ride on smooth pavement and a cruiser. If you’re riding at a spinning class, intensity is controlled through the resistance settings of the bike. One easy way to add intensity to your ride is to choose a course or a path that has steady inclines and smooth downhill paths to utilize during recovery periods.

Consider Your Bike

Just because we said a mountain bike might help you burn more calories than a cruiser doesn’t mean that you should run out and buy that kind of bike immediately. At the end of the day, it all boils down to which bike you’ll use on a more regular basis. It’s important that you try out as many bikes as you can to figure out which one fits your body the best. Bikes to choose from include road bikes, cruiser bikes, mountain bikes, cross bikes, electric bikes and a recumbent bike.

Don’t Forget to Cross Train

Doing one exercise for too long will have you hitting a plateau so make sure to include cross training in your weight loss program. For example, on non-cycling days, you can do a simple strength training routine at home or even take a fast paced walk around the neighborhood. You can even try exercises like boxing, swimming or yoga to mix things up and get your body to a better calorie-burning state.

Calculating for Weight Loss Percentages

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It doesn’t matter if you’re trying to drop 10 pounds or if you’re trying to drop 100 pounds, one of the most important things to do to keep yourself on the right path and motivated is to track your weight loss progress. Now, we’re not huge fans of measuring weight loss through the scale alone, but we do have to admit that it can give you that little boost of confidence you need, especially when you’re not seeing huge changes in the mirror just yet. Calculating for weight loss percentages is easier than you think.

In addition to tracking weight lost, it’s also a great idea to track the percentage of body fat that you’ve already lost, which you can simply refer to as your weight loss percentage. Some people seem to be turned off by this because it sounds complicated and because they’d rather just hop on the weighing scale and be done with it. However, it turns out that calculating for your weight loss percentage isn’t that difficult at all. In fact, all you really need to do is grab a piece of paper and a pen.

Tracking Your Weight Loss Percentage

If you want to really make weight loss percentage tracking a part of your weight loss regimen, then you’ll have to establish a routine for it so that you get the most accurate picture of your progress as possible. The easiest way to get this done is to pick one day every week to be your official “weigh-in day”. It really doesn’t matter what day in the week you choose as long as you stick to it.

On your weigh-in days, you should try to consistently weigh yourself in the morning after you relieve yourself in the bathroom. By doing so, you ensure that you’re getting a measurement that isn’t being influenced by the food you’ve eating for the day. For example, weighing yourself at the end of the day could make it seem as if you’ve gained weight because all the food you’ve eaten throughout the day is still sitting in your stomach. By weighing yourself in the morning, your stomach is empty and, ideally, your bowels and bladder have been emptied.

Once you’ve taken your second measurement on week two, you’ll be able to start calculating for your weight loss percentage.

Calculating for Weight Loss Percentages

Figuring out the percentage of weight loss is as easy as applying your current weight and previous week’s weight into an equation. The equation is simple:

Weight Loss Percentage for the Week = [ (Previous Week’s Weight – Current Weight) / Previous Week’s Weight] x 100.

You can also use the same equation to figure out your total weight loss over a prolonged period of time or over the months if you’d rather track your progress monthly. If you want to calculate for your weight loss percentage since you started, you’d apply the same equation with different values such as this:

Current Total Weight Loss Percentage = [ (Starting Weight – Current Weight) / Starting Weight] x 100.

See what we mean? It’s simple and easy as pie once you plug everything into a calculator. Hey, if you’re a math genius, you can even calculate everything manually if you want. Like we mentioned earlier, you can use this equation to track multiple milestones such as week over week weight loss, month over month weight loss, quarterly weight loss and your one-year weight in.

Calculating for Weight Loss Percentages

Is Weight Loss Percentage the Same as Fat Loss Percentage?

This seems to be a common question that fitness professionals get asked and the simple answer is: no. It’s simple and doesn’t take much brain power to figure out what your weight loss percentage is, but the truth is that it doesn’t necessarily mean that everything you’re losing is fat.

For example, the first month is typically when you’ll see huge numbers drop from the scale, but that’s typically because you’re losing a ton of water weight that your body’s been clinging to. It’s also possible that you’re losing muscle mass. Naturally, this means that your fat loss percentage will be different from your overall weight loss percentage.

Figuring out your fat loss percentage is far more complicated to calculate on your own, and when you first start out, there’s really no other way to figure it out apart from visiting a weight loss or fitness professional. Some ways to compute for fat loss percentage would be to use skinfold calipers or body scans.

These are typically done at sports clinics or doctor’s clinics, and repeated trips are needed to figure out how much of what you’re losing is actually fat. Honestly, testing can be costly, but if your body fat percentage and/or BMI is a huge concern for you, then it could be worth the investment to take multiple trips to the doctor.

What Loss Percentage Should I Expect to See?

There isn’t really a standard recommendation or average percentage that people refer to when they’re tracking weight loss. Additionally, weight percentage lost will vary from person to person depending on their starting weight, so it’s hard to put an average or an expected average value for that as well.

Generally speaking, when it comes to expectations, it’s best to go by pounds lost. The standard is 1 to 2 pounds a week for people who don’t need to lose much weight, but for heavier folks who really need to start trimming down, it’s not uncommon to see averages of 2 to 3 pounds lost per week. A good goal to set for yourself is to lose 8 to 10 pounds a month.

When it comes to fat loss, a maximum of 1 percent of body fat per month is a healthy rate of fat loss to expect. For individuals who are morbidly obese, it may be okay to lose up to 2 percent of your body fat per month. Anything more than that could be dangerous. At the end of the day.It’s your best bet to see a weight loss professional so that they can give you realistic goals that are healthy and manageable.

10 Important Things to Do to Maintain Weight Loss

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maintain weight loss

how to maintain weight loss? how do you do it? We can guarantee you that at this very moment, there are millions of people on one kind of weight loss journey or another. While there are definitely a great number of success stories, the unfortunate reality is that a lot of people who successfully lose weight end up gaining it back. If you want to get specific about it, statistics show that only 20% of overweight people who try to lose weight are successful with long term weight loss and maintenance.

Don’t let this number hinder your efforts though. If anything, you should use this number as motivation to break the cycle and become one of the success stories. Here are 10 important things to do if you want to maintain your weight loss.

Here are the tips on how to maintain weight loss

#1: Eat Breakfast Daily

We’re sure you’ve heard that saying about how breakfast is the most important meal of the day. Well, it’s a saying for a reason. It helps fuel your day and prevents cravings or over eating at other meals. It’s also worth mentioning that studies have concluded that individuals who eat breakfast tend to have healthier habits overall. However, it’s also important to point out that skipping breakfast doesn’t automatically mean you’re going to gain weight. At the end of the day, you should listen to your body.

#2: Watch Your Carbs

One of the culprits of water retention and weight gain is definitely carbs. If you want to maintain weight, or even lose weight, then you should watch what kind of carbs you eat and how much of it you eat. For example, it’s better to just stay away from refined carbs altogether, which come in the form of white bread, white pasta, white rice, fruit juices and sugars. Limiting your carb intake, especially refined carbs, can definitely contribute to your weight maintenance.

#3: Change Your Mindset

One of the reasons why people fail to maintain their weight loss is because of the way they view the weight loss process. Sadly, a lot of people see dieting and exercise as short term commitments and quick fixes rather than a long term lifestyle change for the betterment of their health. The fact is that viewing the process in this way sets you up for discouragement and failure.

It also makes you more likely to quit halfway through and gain all the weight back. Even if you’ve already hit your goal weight, don’t revert back to your old lifestyle. Make the habits you have now part of your regular programming and make the choice to live a healthier lifestyle daily.

maintain weight loss

#4: Create Sustainable Habits

Some people try to maintain their weight loss through sheer force of willpower. While willpower is definitely an important aspect to maintenance, what’s more effective and important is to create habits that you can easily incorporate into your daily life. The rationale here is that when you base everything on willpower, you’re more likely to create strict rules for yourself that could just discourage you. When you develop lifestyle changes and make them habits, they’re easier to stick to and much more helpful in the long run.

#5: Exercise Regularly

It’s true that the battle of the bulge is lost in the kitchen, but when it comes to maintenance, regular exercise starts becoming an equally important part of the picture. Exercising helps you burn off calories and boost your metabolism, both of which help to achieve an energy balance in your body.

When you create an energy balance in your body, you burn and consume an equal amount of calories, thus making it a higher likelihood that your weight will stay even. Shoot for 300 minutes of moderate exercise a week to start then ramp up when you want to start toning up and creating more definition in your body.

#6: Weight Yourself Often

Now when you’re in the weight loss process, we don’t recommend weighing yourself too often because it can sometimes be a discouragement to do so. However, when you’ve already hit your goal weight and are now simply trying to maintain it, you should monitor your weight regularly. It helps to keep you aware of your progress and your behaviors as well. In terms of psychological effects, regular weigh ins may also help you eat less throughout the day.

#7: Don’t Get Discouraged by Setbacks

No weight loss journey is perfect and you’re going to run into a setback or two in the process. Prepare yourself for these setbacks as early as now. Your setbacks could come in the form of a skipped workout or giving into an unhealthy craving. Regardless of what it is, the occasional slip-up isn’t going to completely derail you unless you let it. When you encounter a setback, overcome it by planning ahead and hopping right back into your routine.

#8: Consistency is Key

If you’re committed to keeping the weight you’ve lost off, then it’s definitely important to be consistent. Adopt a new “way of life” if the old one was unhealthy to begin with and start making choices that are better for your body and mind. We totally understand that it’s difficult to stay consistent at first, but with practice and time, these choices will become second nature and making the right choice will seem effortless.

#9: Eat Your Veggies

You know how your mom used to tell you to eat your veggies all the time when you were a kid? Well, your mom was onto something. Tons of research shows that a high vegetable intake is directly related to great weight control. Why? Well, simply speaking, vegetables are low in calories so you can eat tons of them without putting on weight. They’re also high in fiber, which helps with satiety, and come with the bonus of amazing nutrients.

#10: Drink Your Water and Sleep

We’ve said this so many times before that it doesn’t really need much explaining. Just like water and rest is important for weight loss, it’s also important for weight maintenance, so make sure that you’re getting enough water and enough sleep, daily.

How Many Calories Should You Eat to Lose Weight?

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How Many Calories Should You Eat

How many calories should you eat to lose weight? So you’re ready to get serious about losing weight and you’re thinking, where on earth do I even start? Well, the short answer is: in the kitchen. Sure, exercising is important to help you develop a healthier cardiovascular system and body, but when it comes down to the nitty gritty, the battle to lose your muffin top will ultimately start, continue and end in the kitchen.

One of the most important things when preparing your food is making sure that you’re hitting a caloric deficit. What this means is that you’re eating fewer calories than your body burns in a day. Sound simple right? Well, it turns out that it isn’t actually as simple as we think it is.

Wait, What’s a Calorie? How many calories should you eat to lose weight?

Good question. We hear the word “calorie” get thrown around a lot, especially by doctors and fitness experts. Essentially, calories are units of energy found in the food that you consume daily. A calorie count gives you the measurement of energy content that a particular type of food or beverage includes.

At the same time, calories are also the unit of measurement used to determine how much energy your body burns in an exercise session or throughout the day at rest. So, if you want to lose weight, the goal is to create a caloric deficit. A caloric deficit basically means that you’re consuming fewer calories than your body burns in a day.

Should You Even Be Counting Calories?

It’s important to get all your facts straight before you even starting something new. For example, is it really a good idea for you to start counting calories? There’s actually a pretty good reason that some people discourage counting calories, the most prominence of which is that it could be a gateway to an eating disorder.

It’s a slippery slope from conscious calorie counting to a full blown eating disorder, especially when you make it a habit to obsess over what you eat and how many calories are in the food that you’re eating.

If you have a history of obsessive compulsiveness or eating disorders, then it’s probably best that you see a healthcare professional before pursuing calorie counting. Now, if this isn’t a problem for you and you truly feel that calorie counting is going to help keep yourself on track with your weight loss journey, then here’s how to calculate for the number of calories you should be eating in a day.

How to Calculate for Your Caloric Intake

How Many Calories Should You Eat to Lose Weight

Get Your BMR

When you want to compute for how many calories you should be eating in a day, the first thing you should do is figure out what your BMR (basal metabolic rate) is. Your BMR is the number of calories that your burns when it’s at rest. A simple equation that you can use to compute for your basal metabolic rate is as follows:

BMR = (10 x weight in kilograms) + (6.25 x height in centimeters) – (5 x age) – 161

Let’s say that you’re a 27-year-old who weights 60 kilograms and is 156 centimeters tall. Your equation would look like this:

BMR = (10 x 60) + (6.25 x 156) – (5 x 27) – 161,  BMR = 600 + 975 – 135 – 161, BMR = 1,279.

For this woman, her basal metabolic rate is 1,279 calories, which means that her daily caloric intake should never fall below this number. A good rule of thumb to follow is for you to never eat less than 1,200 calories per day. In fact, the average person needs over 1,200 calories to keep their physical body healthy. Eating less than this amount result in some serious damage to your metabolism and a decrease in your body’s muscle mass.

factor in Your Regular Physical Activity

The next thing you need to figure out is how much regular activity you get in daily. For example, do you go to yoga regularly? Do you take a daily walk? Figure out how much calories this burns for your body and all these to your BMR. There are many online calculators that you can use to figure out how many calories certain activities will burn depending on your weight.

Create Your Caloric Deficit

Losing weight requires cutting calories, so if your goal is to lose one pound of fat a week, then you need to consider just many calories are in a pound of fat. There are 3,500 calories in just a single pound of fat, so this would mean that you’ll need to create a caloric deficit of at least 500 calories a day to hit your goal weight loss. However, people often make the mistake of thinking that the only way to create a caloric deficit is to eat less.

In fact, the best way to create a caloric deficit is by throwing in exercise. For example, let’s say that your BMR is 1,300 and you burn roughly 400 calories per day through exercise. This would mean that you should eat 1,200 calories per day to hit your 1-pound a week weight loss goal. What this does is it allows you to eat more calories throughout the day and still stay on track with your goals.

It’s Not Just About Calories

One important thing to remember is that losing weight isn’t just about the number of calories you eat. While calorie counting certainly plays a large role, it’s also important to take stock of where you’re getting your calories from. For example, you could be staying within your required calories but eating junk the whole day. Sure, you’re creative a caloric deficit, but you’re not doing your body any favors by fueling it with junk either.

In fact, you may even do your body more harm than good by choosing to feed yourself with unhealthy food. Apart from counting your calories, you should also make sure that your getting your daily caloric intake from whole foods. As much as possible, you should ingest a majority of your calories from vegetables and foods that are high in fiber. Not only do you maintain your caloric deficit, but you also increase your satiety.

 

How to lose weight in college? – Best Advice from college Students

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How to lose weight in college

Losing weight in college is very difficult to do. With luck of time to cook fresh healthy meals and almost all college students have no money to spend on healthy foods. So the question ends up being How to lose weight in college? Is it even possible? The answer is yes, it is possible to lose weight in college. Study shows that about 70 percent of all college students end up gaining weight in college. How can you prevent that from happening to you?  Well here are some tips for you:

How to lose weight in college tip #1

Use a fat burner. Fat burners are great and help increase your metabolism. A fat burner such as phenq can increase your metabolism, block fat and burn your calories while you are resting. It is possible that as a student you will be eating out a lot due to the fact that you will not have sufficient time to cook. A fat burner can be great for you. You will burn fat as walk to your class rooms and also burn fat while you are sitting in your sessions. It will prevent any fat creation while eating and double your calorie burn while you work out.

Tip #2 Replace cars with a bike

Finding time to go to the gym in college can be very hard. They are small things such as biking from your doom to your classes that can help you keep fit. Biking burns a lot of calories and if you can keep your body active by walking and cycling to and from class, that will help you lose weight fast.

While in college, you will always to do errands, visit your friends in other dooms. Biking there instead of taking your car will help you tremendously. Not only will it help you stay fit, but it will help you save money also. You will not need to buy gas or keep your car insured while you are attending college.

Tip #3 Drink a lot of water

Drinking is very good for you because it keeps you hydrated. It also has other benefits for it keeps you fuller which make you eat less. About 60 percent of our body is made up of water. Water serves a lot functions to keep us going. Water will make you healthier and can you lose weight by helping you eat less. How to lose weight in college can easily be achieved also by keeping yourself hydrated.

Another great reason for drinking water is that it keeps you away from other beverages that have lots of sugar in them. Such beverages like sodas have a lot of sugar that can actually make you gain weight fast. The goal to not gaining weight in college is to avoid junk foods and junk drinks.

Tip #4 Lift weight

Lifting weight is one of the best and fastest ways to burn fat. Not only does it burn fat but it also increases your muscles. Gaining muscle will improve your appearance and increase your confidence. If you are able to get a least an hour a day for about 3-4 times a day, go to the gym and build muscle. Use light weights high reps to burn fat fast.

Tip #5 Find a partner to exercise with

Exercising with something Is always the best thing to do. When you work out by yourself you never feel motivated to do a lot of workouts in the gym. A partner will always remind to go to the gym and they always are there to push you to do more. A partner always reduces your break time in between sets which helps you stay working out and burning calories.

Tip #6 have prepared meals made for the week

A lot of bodybuilders or single parents always make their meals during the week and keep them in the refrigerator. This is the best option for college students because it helps you lose weight and keeps money in your pockets. It also minimizes your time to cook during the week so you can spend it studying.

Tip #7 Eat Good carbs

Carbs are essential to our body. Carbs provide energy and yet also the reason as to why we become fat. In order for you to remain losing weight, you have to eat good carbs that can burn off easily. Also avoid eating fried foods. Try eating more steamed, baked or boiled foods. Fried foods are very bad for your health. It might not affect you when you younger, but as you get older you could see yourself having regular visits to the doctor.

Tip #8 Avoid Sugars

Sugar has two molecules: glucose and fructose. Glucose is necessary for our body function. It is a main energy source for our body cells. Good foods that supply glucose are: Vegetables, fruits and whole grain. Fructose on the other hand is not a natural part of our metabolism and our body does not produce it. The majority of the cells in our body cannot make use of this molecule and therefore its converted in to fat. Sugary bakery, sodas have fructose in them. It is very important for you to avoid sugary products on the market and eat more organic foods like fruits.

Tip #9 Eat smaller portion meals

When you in college you tend to not have time to eat equally throughout the day. You tend to eat one big meal to cover for the whole day. That is very bad. This does not give the body enough time to digest everything at once. It is recommended that you eat six small meals throughout the day. This will help your metabolism manage and break down the food instead of being stored as fat.

Tip #10 never skips breakfast

Breakfast is the main important meal of the day. Skipping breakfast is very bad both for your time in college and also for your weight loss goals. If you skip breakfast and go to class hungry it is very difficult for you to concentrate in class. You will feel tired and hungry and will end up picking some junk snack to eat fast. It is very important that you eat breakfast.

Weight Loss Patches: Burn fat and lose weight Easily

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weight loss patch

People that struggle with being overweight are always in a look out for a fast way to lose weight. Eating healthy and working out will always be the best option. However, a lot of over-the-counter weight loss products make promises that nearly impossible to achieve. They are many products that do claim easy fixes when it comes to weight loss. One of the most popular products is the weight loss patch. Do weight loss patches really work?

Some information on weight loss patches

They are many types of different weight loss patches online and in stores. These companies that make patches promise quick fixes on weight loss. They promised an increase in metabolism to your body and help keep your body from absorbing carbohydrates. A lot of the companies also claim that these weight loss patches don’t have any side effects. You must be careful when trying to purchase one of these patches.

Some of the ingredients include:

  • 5 HTP
  • Fucus vesiculosus
  • Guarana
  • Yerba mate
  • Zinc pyruvate
  • Flaxseed oil
  • Lecithin
  • L-carnitine
  • Zinc Citrate
  • Acai berry
  • Green tea extract
  • White kidney bean extract
  • Guarana Extract

Effectiveness of Weight Loss AKA slimming patches

They are no actual proof that these weight loss patches are effective. The reason being is because they are all marketed as dietary supplements in the United States. There are not required to meet the same standards as over the counter medication or prescription medications do.

Some Side Effects of Weight Loss Patch

Weight Loss patches are part of dietary supplements. They are not regulated by the FDA. Due to that fact, they aren’t any evidence or research on side effects for these patches. The best thing to do is to research reviews about the patches online and see if anyone suffered any side effects or seen any results. Another way to find out is to visit your doctor and find out from them. They should be able to help determine if that product is safe for you to use.

Safety of Weight Loss Patches

Because weight loss patches are not regulated by the FDA, they are no evidence about their safety. It is recommended you consult with your doctor before using these products. A rough search online can also help you gather more information from other users.

Unknown and Unsafe Ingredients in weight loss Patch

Most ingredients named in a product may not be the actual ingredient. Therefore they are lots of uncertainty when it comes to the ingredients in weight loss patches. Some dietary supplements actually do have prescription type drug ingredients. That could be very dangerous considering you are not consulting a doctor. It is very important to look at the ingredients listed on a weight loss patch and confirm with a doctor that it is safe for you.

Recommendations for weight loss Pills

Based on our research and experience the one product we always recommend when it comes to weight loss is The PhenQ weight loss pill. PhenQ has a lot of great reviews from actual people and many have posted their results online. It is the only product we see to be safe for usage for it is made in the United Kingdom and goes through the EU Prescription drug test. It is also FDA approved in the United States.

About Your Diet

Changing your diet is the best option for you. With a healthy low carb diet you can easily see gradual weight loss over time. It is very beneficial for you to change your diet. Not only does it help you with your weight loss, but it also helps you live longer and live a healthier life. You should eat less calories that you burn to see an average of about 2-7 pounds a week depending your age and metabolisms.

Exercise

Exercise is the safest and fastest way to lose weight. Doing cardio burns calories very fast. It also increases your metabolism. They are many exercises that most beginners can partake in. The best cardio to perform to lose weight really fast include cycling, running, swimming and Jump roping. Each of these cardio work outs can burn an average of about 500 calories each 30 min. if performed every single day you can easily see yourself lose up to 10 pounds in a week.

They are other sport related events that you can perform. Playing tennis with friends can be fun and also burn calories at the same time. Taking your kids to the park and watching them play. A simple walk around the neighborhood, it can all be done.

Working out guarantees weight loss, it is proven that if you work out you will lose weight. Most doctors actually would recommend some sort of workout routine to help you with your weight loss goals.

Consulting a doctor

Consulting a doctor is the safest way when it comes to weight loss. Your doctor should be able to you what you are allergic to and advise you on a healthier way to go about losing weight. Before purchasing a weight loss patch, make sure you consult a doctor.

They are some ingredients in those patches that you may be allergic to. Some of the ingredients in those products have no research performed on them. They are more unknown to us. Since weight loss patches are not approved by the FDA, the safest route take is consulting a doctor.

Frequently asked questions

  1. Are weight loss patches safe?
    1. Yes some of the weight loss patches in the market are safe.
  2. Are they effective?
    1. That question is very hard to answer. They could be effective but no one knows as for they is not sufficient research done on these products.
  3. What can I do before purchasing a weight loss Patch
    1. Consult a doctor to make sure the ingredients the ingredients in the product are safe for you to use.
  4. Is there another substitute product I can take that works?
    1. Yes is the one weight loss pill we recommend. PhenQ is FDA approved and has great research done. We have seen people lose weight with PhenQ
  5. How much Do weight loss patches cost?
    1. They vary in price. The best tip is never buy a cheap product. Try to buy them in the United States and not in

Peanut Butter for Weight Loss

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Peanut Butter for weight loss

We don’t need to get a show of hands to estimate that many of you reading this article right now are nut butter lovers. Why else would you be on this article in the first place, right? But there’s one particular question that plagues nut butter lovers across the globe – peanut butter in particular. Is it really good for you? More importantly, is peanut butter really good for you when you’re trying to lose weight? Well, this unassuming and seemingly cupboard staple packs a meaner punch than you think.

Peanut Butter for weight loss

Fact #1: It Helps You Feel Fuller

Peanut butter is rich in many things (like flavor, of course), but some of the things that it is particularly rich in are protein and monounsaturated fats. Incorporated peanut butter into your regular diet, in moderation and an appropriate serving size, can help you stay fuller for longer throughout the day. Spread on your toast for breakfast, or pack a serving to munch on with an apple for your afternoon snack. Wherever you choose to have your peanut butter, just make sure that it’s only 2 tablespoons max to avoid overeating.

Peanut Butter Fact #2: It Will Energize You

On the days that you feel like you’re short on energy, getting some peanut in your system will definitely provide you with the boost that you’re looking for. This is because peanut butter is high in protein, healthy fats and fiber, all of which work together to deliver a much needed doze of energy. Additionally, the peanut butter will keep your blood sugar regulated so you won’t have to worry about the post-high crash after.

Peanut Butter Fact #3: It Helps Maintain Your Caloric Deficit

Individuals on a calorie restricted diet will definitely benefit from adding peanut butter to their regular food intake. Wondering why? Well, one solid is reason is that peanuts actually contain much higher protein content than other kinds of nuts. Statistics show that they actually have a whopping 8 grams of protein in just 2 tablespoons. Combine this with the first fact we raised and you’ve got a high likelihood of reducing your daily caloric intake in the long run.

Peanut Butter Fact #4: It Could Potentially Increase Your Metabolic Rate

The jury isn’t completely in on this one yet, but research is certainly promising when it comes to peanut butter’s ability to increase an individual’s metabolic rate. In a study done by the International Journal of Obesity and Related Metabolic Disorders, researchers concluded that individuals who consumed roughly 500 calories per day over a span of 19 weeks saw an average of 11% increases in their metabolisms.

Peanut Butter Fact #5: It Can Help You Fight Stress

Stress is one of the biggest culprits of weight gain that the fitness community has seen today. Elevated levels of stress can cause binge eating and the release of the hunger hormone known as ghrelin and the stress hormone known as cortisol.

At the end of the day, if you want to really make a dent in your weight loss goals, then you’re going to want to keep your stress to a minimum. Unsurprisingly, in our opinion at least, a delicious treat like peanut butter can help you fight stress. Peanut butter contains a plant sterol known as beta-sitosterol, which is capable of normalizing cortisol levels brought about by stress. Bonus points? Beta-sitosterol can also help give your immunity an extra boost.

Peanut Butter Fact #6: It Protects Your Bones

Who knew that peanut butter was the gift that just keeps on giving? Peanut butter can actually help protect your bones thanks to its mono and polyunsaturated fat content. These substances assist in the absorption of fat-soluble vitamins like Vitamin K. Vitamin K, meanwhile is incredibly helpful in the transport of calcium through the body. It goes without saying that this is great for your bones.

Peanut Butter Fact #7: It Helps Combat Toxins

Remember those poly and monounsaturated fats we were telling you about? Well, turns out that another fat-soluble vitamin is Vitamin E. This vitamin is spectacular when it comes to fighting against toxins like those found in air pollution. In fact, Vitamin E is also good for soothing premenstrual syndrome, battling eye disorders like cataracts, and even neurological disease like Alzheimer’s. Believe it or not, Vitamin E is also great at assisting in combating diabetes.

Peanut Butter #8: It Helps You Switch Your Fat Genes Off

Okay, maybe that sounds a little weirder than it was supposed to, but here are the facts: we know that peanut butter helps us fill our bellies with lots of fiber, we know that it contains protein that will give our metabolisms a huge boost, and we also know that its chock full of monounsaturated fats that will help get your belly nice and slim. But there’s one more thing that we haven’t yet mentioned, and it’s probably the hidden weapon of peanut butter that doesn’t get much recognition: genistein.

Genistein is a compound found in peanut butter that interacts directly with the genes in our bodies that are responsibility for obesity. The compound helps to control these genes, thus reducing our body’s capacity to store fat. Other foods that have this compound in them are beans and lentils, but let’s face it, peanut butter tastes so much better.

Peanut Butter

Given these eight facts about peanut butter, we think it’s pretty safe to say that we’ve proved peanut butter’s effectivity when it comes to helping people lose weight. So what now? Well, now it comes down to the type of peanut butter that you get. It goes without saying that if you choose a peanut butter that has tons of added sugar, then you’re probably going to be sabotaging your body rather than do it good.

When buying peanut butter, you should look for one that only has one ingredient: peanuts. While it’s not that bad to purchase peanut butters that have small amount of added oil and salt, it’s still crucial that you pay attention to the kinds of oil used or how much salt is put in it. Most importantly, stay clear of peanut butters that claim they’re light versions or low-fat. These types of peanut butters are generally guaranteed to replace the fat that was removed with sugar.

What is Kosher Diet and is it safe?

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Kosher diet was originally introduced as a Jewish law that includes specific foods to eat and restrict from the diet. Apart from 2% jewish in America, 12 million non-Jewish Americans seem to be following the same diet.

Lots of Americans are concerned for their health and believe that a kosher diet is the right diet for them because a Rabbi (Teacher of Torah in Judaism) inspects the industry where Kosher products are prepared to ensure they are clean and healthy. This is why many people prefer this diet over many other diets.

What is The Kosher Diet?

kosher diet

In simple words, a Kosher diet involves following certain laws called Kashrus in Judish. These laws are:

Meat of only specific animals is allowed. These include animals with cloven hooves and who chew cud.

If even one of these conditions isn’t met, the meat of that animal is forbidden to eat. For instance, a pig has cloven hooves but doesn’t chew cud, hence, it can’t be eaten. The only animals allowed are bull, cow, sheep, lamb, goat, springbok and veal.

The animal must be slaughtered at the hands of a schichotet (a ritual slaughter). This is because Kosher laws forbid to slaughter animals in a painful way which is why scichotet must do it.

They know the right manner to slaughter animals which kills them instantly with minimal pain.

Foods To Eat In Kosher Diet

Birds: Only specific birds are to be eaten on this diet. Vulture, eagle, owl, swan, pelican and stork are forbidden while goose, duck, turkey and chicken are allowed on a Kosher diet.

Dairy Products: All dairy products and milk must come from Kosher animals (ones that have cloven hooves and chew on cud). Donkey milk and impure cattle’s milk is forbidden. The milk and all the dairy products should not contain any additives which are not kosher. For example, cheese made from an animal’s fat which is not kosher shouldn’t be eaten.

Meat: The meat of only certain animals is allowed. These include bulls, cows, sheeps, lambs, goats, springboks and veals. Other that that, it's forbidden to mix a young one’s meat in its mother’s milk. Hence, meat and milk cannot be mixed. After eating meat, one must wait for at least 5 to 6 hours before drinking milk.

Eggs: The eggs of kosher animals are allowed in a kosher diet. However, their eggs must be cleaned off of blood spots.

Fish: Not all fish are to be eaten when on this diet. Only the ones that have fins and scales can be eaten. These include salmon, tuna and herring. Shellfish is restricted.

Veggies And Fruits: All fruits and vegetables that grow under soil, on plants, trees and bushes can be eaten as they are considered Kosher. The fruits that are forbidden are the ones which were planted three years ago. Since insects and bugs are prohibited, all fruits and veggies must be carefully washed.

Grains And Cereals: All unprocessed cereals and grains are allowed on a Kosher diet. 

Beverages: Only grape juice and beverages derived from grapes are allowed. It is also necessary that the grapes should come from a Kosher winery.

Foods Not To Eat

All the foods that do not abide by the Kosher laws are restricted to eat. 

Benefits Of A Kosher Diet

Lower Cholesterol Levels: A Kosher diet helps to reduce cholesterol levels. A major reason for this is because meat and dairy are forbidden to mix. Hence, all the foods that are prepared mixing milk and meat are excluded from the diet. These include lasagna, pizza, cheeseburger etc. All these foods increase cholesterol levels. Restriction of these foods mean that around 90% of restaurant food is cut off.

Healthy Lifestyle: Since all the foods in a Kosher diet are highly inspected and cleaned. Most of the contaminants and allergens are washed off. Hence, people on Kosher diet are typically healthy.

Kosher Recipe

Here’s a mouth watering recipe:

Slow Cooker Beef Stew (6 hours) 

kosher diet recipe

Ingredients: 

  • Grass-fed beef stew meat - 2 pounds
  • Coarsely chopped carrots - 4
  • Coarsely chopped parsnips - 2
  • Beef broth - 2 cups
  • Worcestershire sauce - 2 tbsp
  • Balsamic vinegar - 2 tbsp
  • Tomato paste - 6 ounces
  • Fire-roasted tomatoes - 2 cups
  • Sliced mushroom - 1 cup
  • Sliced onion - 1
  • garlic powder - 1 tbsp
  • Onion powder - 1 tbsp
  • Smoked paprika - 1 tbsp
  • Chopped fresh dill - 2 tbsp
  • Sprigs thyme - 3
  • Bay leaves - 3
  • Avocado oil - 2 tbsp
  • Arrowroot starch - 4 tbsp
  • Sea salt - 1 tbsp
  • Black pepper - 1 tbsp
  • Parsley for garnishing

Method: One by one, start adding all the ingredients into the cooker except for parsley because that will be added last.

Once the ingredients are added, mix them well and leave to cook for at least six to eight hours on slow flame.

Now take the chopped parsley and top the dish with it. Serve.

The Verdict

Kosher diet is one of the healthiest diets out there since it is thoroughly checked. The food is properly cleaned and mixing of certain foods is forbidden. All of this is very healthy for a person because clean and healthy food makes a person less prone to falling sick.

Kosher foods can be found easily as they have a Kosher label/seal on them.

What is a High Fiber Diet?

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What is a fiber Diet? Fiber is one of the most important nutrients in a diet which provides numerous health benefits. When we eat fiber containing food, the fiber avoids the digestion part and goes directly into the gut. Here’s where the beneficial gut bacteria feed up on fiber and provides many health benefits.

A person who takes the recommended amount of fiber daily (25 grams for women and 38 for men) will have an ideal weight, balanced blood sugar levels and a healthy stomach.

However, most of the diets include very little amount of fiber which is why people may not feel healthy when on those diets. Keeping this in mind, nutritionists invented a diet called a high fiber diet which includes foods that are high in fiber. This way you get your recommended dose of fiber in a natural manner.

What Is A High Fiber Diet?

high fiber diet

A diet that encourages to eat foods that are high in fiber makes up a high fiber diet. There are various ways to start this diet. You can opt for a 7 day fiber meal plan or simply just add foods which we will be discussing ahead .

The foods to eat in this diet include fruits, veggies, whole grains, legumes, seeds, nuts etc.

Also, people who are on a very low fiber should start by including fiber foods gradually and refrain from eating too many fiber foods at once because it can lead to stomach cramping. Also, keep drinking a lot of water as it helps digest the fiber in the gut.

Foods To Eat In a High Fiber Diet

There are many foods which are high in fiber. Here is a list to help you choose them:

Fruits:

Fruits can help when you’re on a high fiber diet. Besides providing with vitamins and minerals, fruits are loaded with fiber.

Apples

There is 2.4 grams of fiber per 100 grams of apple. Eating one or more in every meal can help increase fiber content.

Bananas:

Besides fiber, bananas are good at providing vitamin C - B6, potassium and of course fiber as well. There is 2.6 grams of fiber per 100 grams of banana.

Blackberries:

Besides being rich in other nutrients, they can provide 7.6 grams of fiber per cup.

Blue Berries:

You can get 3.6 grams of fiber by eating a cup of blueberries.

Raspberries:

8 grams of fiber per cup.

Strawberries:

These not only provide with powerful antioxidants but 3 grams of fiber per cup as well. 

Pears:

One of the most encouraged fruits in a high fiber diet because it can provide with 5.5 grams of fiber per medium sized pear everyday.

Avocado:

One cup of avocado can help provide 10 grams of fiber.

Veggies:

There are many vegetables which are high in fiber.

Carrots:

They provide with 3.4 grams of fiber per cup. Moreover, they are very low on calories, hence, a must vegetable to include in this diet.

Beets:

You get 3.8 grams per cup of beets.

Broccoli:

Besides being rich in manganese, iron, potassium and vitamins, it provides with 2.4 grams of fiber per cup as well.

Brussels Sprouts:

Besides providing with folate and healthy antioxidants, it is also a good source of fiber. It contains 3.3 grams of fiber per cup.

Legumes:

Kidney beans, lentils, black beans, edamame, baked beans, chickpeas split peas etc., are loaded with fiber and should be included in this diet.

Whole Grain Foods:

Whole grain foods are 28% fiber. They include rice, oatmeal, whole oats, popcorn etc can be included.

Dark Chocolate:

This can also be taken when on a high fiber diet since there is 10.9 grams of fiber per 100 grams of dark chocolate.

Other Foods: Turkey and eggs.

Benefits Of The Diet

fiber diet

Smooth Bowel Movement: Many stomach problems arise when the bowel movement is poor. These include as constipation and cramps. Fiber is said to relieve from these conditions by softening the stool content and making it easier to pass.

Reduces Cholesterol: Beans, flax seeds and oats help reduce cholesterol levels. Other than that, they also help keep the heart health in check and reduce stomach inflammation.

Balanced Blood Sugar Levels: Diabetic people should eat high fiber containing foods as they contain soluble fiber which helps to slow down the absorption of sugar. People who include the recommended amount of fiber in their diets also have a reduced risk of getting type 2 diabetes.

Weight Loss: Weight gain is a growing problem around the world and there are countless diets which claim to help lose weight but it confuses people. The simple solution lies in turning towards high fiber foods because they kill cravings as they help a person feel fuller for longer and suppress hunger. Hence, less amount of calories is consumed which helps reduce weight.

The Verdict

A high fiber diet definitely helps control weight, and improve stomach health. However, make sure you don’t go overboard and eat too much of fiber content at once because that can cause problems.

Make sure to stick to the recommended diet or there’s an even better option, consult a nutritionist to know about how much fiber should you include in your diet.

What is a High Protein Diet?

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Proteins are the building blocks of body mass as per the NIH (National Institute of Health), which is why consuming the right amount of proteins on a daily basis is a must. Sadly most people don’t give much attention towards their protein intake and miss out on the many health benefits it provides such as improved bone density, improved muscles and flawless skin.

Proteins help build the body composition, repair damaged tissues and also aid in the growth of newer tissues. Besides these, there are several other benefits of proteins as well. Keeping the health benefits of proteins in mind, nutritionists came up with a high protein diet which included foods that are loaded with higher concentration of proteins in them.

The daily recommended amount of taking proteins is 0.8 - 1 grams of protein per kg. Meaning, if a person weight 100 kg then they need to take 100 grams of proteins per day.

What Is A High Proteins Diet?

A diet that includes foods which are rich in proteins makes up a high protein diet. A lot of nutritionist recommend this diet to people who are suffering from weakness and a lack of proteins. Other than this, athletes are also often recommended a high protein diet to recover faster after a workout session.

The foods included in this diet are fish, seafood, meat, dairy and all those foods which contain good amounts of proteins. Eating these foods not only increases the amount of proteins intake but also provides with many health benefits.

Foods To Eat In A High Protein Diet

Fish: Fish is 44% proteins which is why including this is a must. All kinds of fish are allowed to eat when you’re on a high protein diet including tuna, mackerel, salmon etc. Other than that, fish is also loaded with omega-3 fatty acids which contains a hormone called leptin.

This hormone helps to speed up the metabolic rate which is why fish is one of the most important foods one needs to take in this diet. Flawless skin can also be obtained when you keep eating fish at least twice a week. Apart from that, it also contributes in enhancing eye sight.

Meat: There is 52% proteins in meats which is why they are highly encouraged. However, do not consume a large quantity of meat on an everyday basis because they can cause digestion problems. The wise choice is to have a meaty dish at least after a one day gap. Make sure you wash the meat nicely so that there’s no bacteria left on the skin. Also, try to avoid restaurant meat as much as possible because it may cause you to fall ill.

More Lean Meats

Eggs: Eggs provide us with many essential vitamins, minerals, healthy fats, and not to forget the eye-protecting antioxidants which lots of people lack.

Whole eggs are rich in protein while the egg whites are almost pure protein. Hence, consuming egg whites is a much better choice. Include eggs in the breakfast everyday to keep your protein intake balanced. There is 6 grams of proteins in one egg.

Milk And Dairy: Milk is an excellent choice and is said to be a source of high-quality protein. However, there are many people who may be intolerant to milk and may be missing out on the protein intake. For them, taking certain dairy products which they are not intolerant to can be of great help.

Besides protein, milk also provides us with calcium that is beneficial for the bones. Milk contains little calories and a single cup of whole milk gives us 8 grams of protein and 149 calories.

Lean Beef: Lean beef is very high in protein, and also tastes very good when cooked in olive oil or other healthy oils. Besides protein, you get many vitamins such as vitamin B12 and many other nutrients too which are beneficial for the body.

There are 22 grams of proteins in 85 grams of cooked beef. Other than that, 10% fats and 184 calories is what you will get in one serving of lean beef.

Protein Shakes: Protein shakes are also very beneficial and almost all athletes and gym enthusiasts prefer them over junk food since they are full of proteins and help them build muscles.

Benefits Of A Protein Diet

High Protein Diet

Builds Muscle And Mass: The protein we consume from the diet aids in building muscle tissue in our body. It not only helps us get into shape but also provides us with inner strength as well. Moreover, it also repairs the damaged tissues in the body by replacing old tissues with new ones.

Helps In Weight Loss: A high protein diet can help a great deal in losing extra pounds of fat in the body. Various researches have shown that a diet which contains higher amounts of proteins helps preserve muscle and lose fat rapidly.

Suppresses Hunger: Proteins have the ability to keep you fuller for longer times. This kills your craving to eat after every few hours and go overboard on calories thus helping in weight loss.

The Verdict

A high protein diet is an excellent diet for people who want to build lean mass and feel energetic at all times. This diet is also very easy to follow with loads of benefits.

The Whole 30 Diet Plan

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This is an aim based diet which is rapidly gaining popularity due to the results it produces. Certain foods are linked to poor health which is why this diet encourages to cut them off for a month. Doing so brings a change in the lifestyle and more importantly, in the eating pattern.

This eating pattern helps to bring many health benefits in a person both physically and mentally. Some people think that this diet is just like all the other fad diets which people leave half-way but that’s not the case with the whole 30 diet because changes soon begin to appear and then you get hooked.

What Is The Whole 30 Diet?

The purpose of introducing this diet was to reset the metabolism by not only including clean foods that are healthier for the body but also by adapting to an entirely new eating pattern.

This diet was invented by 2 sports enthusiasts who also happen to be nutritionists so they came up with a diet plan to help people stay fit and healthy by changing their eating pattern and excluding unhealthy foods for a 30 day time period.

The main goal of this diet is to lose weight because it restricts from all those foods which contribute to weight gain. Other than that, there are many other health benefits as well. Most importantly, this diet has the ability to alter the affection people have for certain foods which they can’t seem to avoid at any cost even if those foods are bad for the health. So, apart from helping lose weight, it also helps to build food tolerance. 

Foods To Eat In This Diet 

Unprocessed Meat: Unprocessed meat is highly encouraged in this diet since it provides a great amount of proteins. Proteins are the building blocks of the body and help to make our immune system stronger and also help in tissue growth and repair. Therefore, meat should be included when you’re on a whole30 diet. 

Fish And Seafood: Since carbs are linked with weight gain, this diet emphasizes to include fish in the diet as it is 0% carbs, 18% fats and 44% proteins. Fish like mackerel, tuna, salmon etc can be eaten. Other than that, seafood including shrimps, crabs, lobsters etc., are also allowed in this diet.

Fruits: The whole 30 diet is strict about taking plenty of fruits because they account for a large part of minerals, vitamins and similar nutrients that are required by the body for all the functions to work properly. Apples, bananas, oranges, blueberries and all other fruits are encouraged to be eaten in this diet since they are packed with healthy nutrients.

Veggies: Vegetables are a great source of nutrients and are also low on fats and calories. Hence, they aid in reducing the weight. Apart from that, they are healthy to eat as a number of diseases are kept away when you include a variety of healthy vegetables like spinach, zucchini, kale, and broccoli in your diet.

Seeds And Nuts:  Except peanuts, all kinds of nuts and seeds can be taken in the whole 30 diet. The reason to exclude peanuts is because they are legumes.

Eggs: Eggs are allowed in this diet.

Foods Not To Eat In This Diet

Artificial Sweeteners and Sugar: All products that contain artificial ingredients to sweeten foods are prohibited in this diet. These include maple syrup, raw sugar, honey etc.

Dairy Products: Except ghee, every dairy product is restricted from this diet.

Grains:  Corn, oats, rice, quinoa, wheat, millet, kefir, butter are all restricted in the whole30 diet.

Soy: All kinds of soy and the products derived from it are prohibited in this diet.

Pulses And Legumes: Except for green beans, sugar snap peas and snow beans, all kinds of legumes and beans are restricted for 30 days.

Alcohol And Smoking: Strictly prohibited.

Benefits Of The Diet 

Whole 30 Diet

Weight loss: Since the diet restricts much of the calorie packed foods and turns the dieter to more healthy and hunger suppressing foods, the weight is decreased significantly.

Great Amount Of Energy: Since this diet is a highly nutritious diet, it provides with boundless energy which runs for an extended period of time compared to other diets.

Improved Skin: One of the most common reasons to have a dry and unhealthy skin is to eat unhealthy foods which lack the necessary nutrients. With fish, seafood and other protein packed foods, the skin is improved and nourished.

Improves Sleep: Insomnia is common among people who are eat unhealthy foods. This is because it affects the metabolism and disturbs the sleeping pattern. But, this doesn’t happen when you’re on a whole30 diet since it contains foods which are healthy and also helps to regulate and speed up the metabolism. As a result of which, sleeping pattern is improved.

What To Do After 30 Days?

The whole 30 diet is meant to follow for 30 days only, after which the dieter needs to start consuming foods they had restricted themselves from and keep an eye on their health and weight too.

This is done by gradually introducing foods which you haven’t eaten for the past 30 days but in smaller amounts. But, this does not mean you can eat anything and everything. You still need to find a balance.

The Verdict

The whole 30 diet is aimed at resetting eating habits of a person and helps them, cut off from foods that are unhealthy.

What is a South Beach Diet?

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Weight gain is a growing problem not only in the US but the entire world. There are many diets out there which claim to reduce weight rapidly but they do so by excluding most of the foods and putting people on a strict diet, which can be hard to follow. However, the south beach diet is different.

While this diet is also a weight loss diet but it doesn’t require the dieter to stay empty stomach all day. Instead, it contains foods which are not only effective at reducing weight but promoting heart health too.

What Is The South Beach Diet?

South Beach Diet

Dr. Agatston invented the south beach diet in the 90’s. He was researching on the dieters who were on the atkins diet and found that many on the atkins diet saw good results. He did approve of the atkins diet but was not comfortable with high fat foods allowed in the diet which affected the heart health.

So, in short, he didn’t like the idea that weight loss diets excluded overweight people who had heart conditions which is why he came up with the south beach diet. The south beach diet involves eating low glycemic-index carbs, unsaturated fats and lean proteins. He prescribed the diet to his patients and tried on himself too and got good results.

There are 3 stages which make up this diet. The first 2 stages are focused on losing weight and the last one helps maintain the weight. 

Stage 1

The hardest to follow is the first stage. It lasts for 14 days and the dieter must exclude all high carb foods, grains and fruits. Doing so helps decrease the blood sugar levels and balance hunger. This stage can help lose 3 to 6 kgs in just 14 days if done right.

The proportions to eat food in the first stage involves eating three meals containing veggies (non-starchy), lean proteins, healthy fats and legumes but in smaller amounts. Apart from that, two healthy snacks are also to be eaten between the meals.

Foods To Eat In Stage 1: 

  • Soy
  • Eggs
  • Tukey
  • Fish
  • Lean meat
  • Skinless chicken
  • Low fat cheese
  • Low fat milk.
  • All veggies except yams, peas, beets, carrots,, white potatoes, corn, turnips. 4-½ cup daily.
  • ⅓ or ½ of legumes.
  • 28 grams of nuts and seeds.
  • Vegetable, monounsaturated and seed oils (2 tbsp per day).
  • Sugar free sweets (100 calorie per day).
  • All types of condiments
  • Moderately caffeinated beverages are allowed.

Foods To Avoid In Stage 1:

  • Whole milk
  • Coconut oil
  • Butter oil
  • Refined sugar foods.
  • Grains
  • Fatty meat
  • Alcohol

Stage 2

This phase is for an indefinite time as the dieter needs to continue to eat specific foods in this diet until they reach the ideal weight. It commences on day 15th and the dieter can reduce 1 kg per week.

The foods to eat in this stage are same as stage 1 with some additions. Small portions of fruits and whole grains can be included with a bit of alcohol as well.

Foods To Eat In Stage 2:

1 - 3 servings of fruits per day.

1-4 servings of starchy food and whole grains.

One light beer.

Foods To Avoid In Stage 2:

  • Sweeteners
  • Fruit juice
  • Fatty meat and poultry
  • Butter and coconut oil
  • Whole milk
  • Beets, corn and white potatoes
  • Dates, figs, pineapple, raisins and watermelon
  • Foods made with refined flour or sugar 

Stage 3

This stage starts once you reach the ideal weight. In this phase, the foods you ate in stage 2 are continued and you can include other foods and occasional treats as well. However, if the weight begins to spike quickly, then back to square one, meaning, back to stage 1 again and repeat the process. The foods to eat and restrict in this diet are same as stage 2.

Benefits Of The Diet 

Weight Loss: The main aim of this diet is to help reduce weight. Since the diet contains many high protein foods and low carb foods, it makes a perfect combination to improve the metabolic rate of the dieter. Doing so, improves digestion, burns fat fast and increase metabolism. This is what helps to shed the extra pounds of weight without having to stay hungry for longer.

Good Heart Health: According to a study, some overweight people were recommended a south beach diet and they managed to reduce as much as 11 pounds in just a few weeks with improved health heart.

Suppresses Hunger: There’s a difference between staying hungry and not feeling hungry. While most of the diets involve taking small proportions of food, such is not the case with this diet. It encourages eating the type of foods which help suppresses hunger and making the dieter have a feeling of being full. This is what keeps the calorie levels balanced and trigger weight loss.

Easy To Follow: The biggest benefit of this diet is that it is easy to follow for a long time. This is because you can start to have your favorite foods once you lose weight (after a month). So, in short, this diet doesn’t kill food favoritism and still allows you to eat favorite foods but gradually and in small proportions.

The Verdict

The south beach diet is a commendable diet since it helps to reduce weight quickly, helps to keep it maintained and also keeps the blood sugar levels balanced to ensure good heart health.

Reverse Dieting-The ultimate fat burning diet and Muscle gain technique

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When we think of dieting, we usually think of reducing food intake and cutting down on certain foods in order to lose weight. But as the name suggests, reverse dieting is opposite of it. Reverse diet encourages to eat more but in a strategic way in order to burn fat. Reverse dieting is controversial as there are a lot of critics. However, some people are also in support of the oncep.

Research agrees that dieting is not for everyone. It is very difficult to stick to a diet. Plus, there is always the risk of gaining even more weight once you move away from dieting, which is why many people stay away from dieting.

Here’s where reverse dieting comes into play. It not just helps to achieve a slim and toned body but also helps to keep it maintained. Let’s find out more:

What Is Reverse Dieting?

In this type of diet, calorie intake is increased gradually. A high protein diet is taken along with some heavy weight lifting. The aim of the diet is to increase the amount of foods while keeping an eye on your weight.

Most of the weight loss diets encourage to decrease calories as much as possible. Health experts have actually shown a red flag to this approach because decreasing calorie intake too fast is disastrous and may trigger homeostasis in the body. Homeostasis is when a person decreases their calorie intake to such an extent that it damages their metabolic system.

For instance, some diets prefer to lower calorie intake to 1000 calories a day and encourage to do cardio exercises as well. However, this doesn’t seem to work for some people because their body gets into homeostasis and their weight remains unchanged.

This is why many experts recommend to try reverse dieting because it works to alter the calorie intake but systematically and slowly so that the metabolic state of a person isn’t harmed.

Foods To Eat In A Reverse Diet

Reverse dieting works by following two things: gradually increasing calorie intake by mixing a high protein diet with it.

High Protein Diet: Protein containing foods are said to do wonders for the body as they help to improve the body composition. Other than that since the diet encourages to work out too, protein helps build lean mass and recover faster after workouts.

The right way to include protein in your diet is to take 1 gram of protein per pound of weight. For instance, if you weigh 130 pounds then you need to add 130 grams of protein in your diet. 

Protein Foods You Can Include: 

Fish: Fish contains 44% proteins and 18% fats which is why it is great to eat on a reverse diet. They promote muscle growth in the body and also help to burn fat. A variety of fish can be eaten in a reverse diet including tuna, mackerel, salmon etc. Other than that, fish is packed with omega-3 fatty acids which contains a hormone called leptin. This hormone helps to improve metabolism which is why fish is a must in most diets.

Meat: Meat can be eaten in this diet but in lower amounts. They may be rich in proteins but only contain 6% fats and may decrease the calorie intake at a faster rate, therefore, smaller amount of meat is allowed when on this diet.

Milk And Dairy Products: They are high in calories and should be included in a reverse diet. Milk is said to contain 42 calories with 6% protein and helps to increase the calorie intake gradually. One glass of milk everyday can do wonders. Other than that yogurt and cheese can also be taken but in smaller amounts.

Fats And Oils: Olive oil, palm oil, soya bean oil, peanut oil, sesame oil contain good amount of calories. They help to balance the daily calorie requirement a person has. They are said to provide 900 calories per 100 grams.

Nuts And Seeds: More than 700 calories can be obtained by eating nuts and seeds per 100 grams. They include hazelnuts, pecans, brazil nuts and more.

Other Foods: There are a whole of foods which contain a rich amount of calories such as avocados, chocolate, and whole grains.

How Much Proteins And Calories To Take?

Reverse Diet

We do know now which foods to eat in this diet but what we don’t know is how much to eat. In case of proteins, include 1 gram per your body weight. For calorie intake, here’s what you need to do:

Find out the amount of calories you’re taking every day by noting down the foods you eat and how much calories they contain and then add 150 grams of calories to the amount after every week. This will gradually increase the amount of calories you take every week and put you in reverse dieting.

Benefits Of Reverse Diet

Strength: Unlike other diets, a reverse diet doesn’t drain you. Calories provide us with energy and since this diet encourage to increase calories and not decrease it, good amount of energy is sustained. Hence, your strength isn’t compromised.

Muscle Building: A reverse diet isn’t just to maintain weight, it also helps to build muscles as you give thorough attention to proteins. This is why it is a good diet for athletes.

Improves Metabolism: A major reason why this diet works is due to its impact on metabolism. This one works on your rate of metabolism and helps you reduce weight by burning the right amount of calories.

The Verdict

Reverse dieting is gaining popularity and is said to display positive results. If you too are scared to go on a weight loss diet but leave it mid-way then it’s time to turn to a reverse diet.

Weight Loss for Women

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How to lose weight fast for women can be achieved. Weight loss isn’t easy – no one can deny that. However, despite being one of the hardest things to do and accomplish in this age of fast food, high fructose ingredients and convenience, it’s still the one thing that nearly 100 percent of woman across the globe think they need to do. If you’ve already started your weight loss journey but have recently hit a plateau, what’s next? Well, we’ve got 10 simple and expert-approved tips that will help you burn fat and boost your metabolism stat.

How to lose weight fast for women Guide.

Tip #1: Manage Your Sugar Habits

Trust us, we love a sweet treat as much as the next person, but we’ve got to admit that sugary foods are nothing but trouble. This is especially true if you’re trying to shed weight fast. While a high-sugar treat might satisfy you in the short term, they’ll lead your body into a downward spiral of cravings. The end result is likely a sugar and fat loaded food binge that will end with you back at square one.

Tip #2: Find Better Ways to Cope with Stress

Stress is one of the biggest contributors to weight gain (aside from plain nasty eating habits) in today’s professional world. Why? The answer is in the hormone known as cortisol. Nicknamed the stress hormone, cortisol is produced when an individual is dealing with high-stress situations. Cortisol is also directly linked to increased fat storage, cravings and binge eating. If you’re dealing with some stressful situations at work or at home, it’s time to find ways to solve those issues or find a better way to cope with the stress. High intensity exercises like boxing are particularly helpful if we do say so ourselves.

Tip #3: Ease Up on the Red Meat

Tons of people talk about how getting a decent amount of protein daily is crucial to a healthy diet, and yet here we are asking you to lighten up on the meat. Well, guess what? Red meat, and meat in particular, isn’t the only way to get your daily recommended amount of protein. Additionally, cutting meat is a great way to lose pounds. In fact, some reason shows that a vegetarian diet can actually boost weight loss. Some easy alternative sources of protein are beans, dried peas, chickpeas and lentils.

Tip #4: Go Loco Over Avocados

If you’re already an avid avocado lover, then you’re going to get a kick out of this one. Avocado tends to get a bad rep because it’s high in fat, but studies show that just adding a serving of avocado to your lunch daily will help keep you satiated for a much longer period of time. This means less junk food munching and decreased cravings. If you’re not too keen on adding it to your lunch, try having half an avocado for an easy and tasty snack. Just grab a nice and ripe avocado, give it a light sprinkle of sea salt then devour with a spoon. So, so good!

Tip #5: Tone Up and Work Out at Home

Gym memberships are probably one of the most wasted commodities out in the market right now. People keep signing up for the gym, thinking that they’re going to be there multiple times a week only to feel excessively lethargic at the end of the day. Not only are these people wasting tons of money, they’re also not reaping any of the benefits that the gym has to offer. One easy way to reverse this and to help with rapid fat loss is to check out some free workout routines on Youtube that you can do at home.

Tip #6: Get A Reality Check

A lot of the times, we women tend to put the real work off because we think that although we need to lose weight, we’re still alright. If this is you, then it could be time for a reality check. There are often times when we think we’re in good health when there are already some pretty serious problems developing. Who better to hear that from than a health care professional. Research shows that patients who hear they need to lose weight form their doctors we’re able to lose roughly 10 percent of their body weight.

Tip #7: Learn to Love Your Body

When it comes to getting healthy and shedding the pounds, attitude can be everything. Therefore, if there were ever a time to start loving yourself and all of your imperfections, now would be the time. Body positive or remaining positive about yourself through the whole process of losing weight, has been shown to actually contribute to weight loss. So, ladies, when you look in the mirror, accept yourself for what you are – flaw some.

Tip #8: Drink Some Green Tea

There’s just something about tea that women tend to gravitate to, and good thing too because green tea has some great health benefits whether you’re trying to lose weight or not. Green tea is known to boost your metabolism and help keep your energized throughout your workouts. In fact, studies show that people who ingested green tea extract with every meal experienced a 4 percent increase in their metabolic rate.

Tip #9: Avoid that Sugary Cocktail at Ladies Night

It should be common knowledge by now that alcohol is pretty bad for our diets – especially when it comes in the form of a cocktail that has all kinds of syrups added to it. While we can’t deny that having a drink is awesome, it’s not awesome at all for your metabolism. As a rule of thumb, if you’re trying to drop pounds, stay away from alcoholic beverages.

Tip #10: Try Some Yoga

weight loss for women

If you’ve never tried yoga before, now’s a good time to try and take it up as a new hobby or your new favorite work out. Not only has yoga been shown to burn some serious calories (hot classes, please), but it’s also great at helping you manage your stress. Win-win, right?

Is stress and weight loss Related?

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If there’s one thing that is an unavoidable part of life, it’s probably going to be stress. Every day comes with new stressors and even some anxiety, whether it’s at work or at home, and unfortunately, this can greatly affect our health if we’re not careful. When we think about stress in the context of weight, we usually relate it to weight gain. This is because stress releases the stress hormone called cortisol into our blood stream.

When this hormone is released, more often than not, it triggers cravings and increases our chances of binging or overeating. Another effect of cortisol is an increase of insulin levels in our bodies, which causes cravings for foods that are high in fat and sugar in particular. Did you know, however, that stress can actually also cause weight loss in some individuals? There are six particularly common reasons for why stress could actually trigger unhealthy weight loss in some people.

Stress-Triggered Digestion Issues

Remember how we mentioned earlier that stress can take a negative toll on our health? Well, one of those particularly nasty illnesses that can result from stress are stomach and gastrointestinal conditions. Peptic ulcers are one of the more common issues that arise in the digestive system due to stress, and boy are they painful. Ask anyone who has ever had an ulcer and they’re probably going to tell you about how they couldn’t bear to stomach anything while they were healing from it.

Actually, any kind of gastrointestinal issue will likely arise in people who already have poor eating habits to begin with. These poor eating habits will lead to depletion of fat stores as well.

Worsening Eating Habits

While stress does trigger most people to eat, in other individuals, stress can lead to a disinterest in food. The likelihood for this is higher in people who tend to experience anxiety or get depressed when they are stressed out. Intense stress can make many people feel as though they simply have no appetite as well or perhaps make them feel like they won’t be able to keep any food down. The prolonged disinterest in food, which is essentially you are starving yourself, leads to rapid and massively unhealthy weight loss.

Release of Corticotrophin in the Body

Cortisol is the most well-known hormone that is released during periods of stress, but there is actually also another hormone that our bodies can produce at this time called corticotrophin. Which hormone is produced in higher quantities tends to differ in people, though most people produce more cortisol. However, when corticotrophin is produced in a higher concentration, it leads to appetite suppression. For people who are trying to lose weight, this might sound like a good thing, but it’s unhealthy weight loss and you shouldn’t be trying to trigger stress to achieve it.

Getting the Jitters

Have you ever seen someone who develops physical ticks when they’re nervous? These ticks can come in the form of shaky legs, frequent pacing or jerking of random body parts. This kind of physical response to stress is known as hyper-stimulation and is another one of the common causes of weight loss in people who are experience high stress levels.

This stress-response makes it very hard for the individual to relax and get rest, which means that it’s extremely tiring and will likely lead to more problems in the future if not handled properly. The constant movement of the body will also require much more energy which means fat stores in the body could be depleted.

Abrupt Lifestyle Changes

Sometimes, when we’re in high stress situations that can last for prolonged periods of time, it can cause changes in our lifestyles. For example, people who have started to experience panic attacks develop tendencies to stay home or indoors more often and perhaps even consume less alcoholic beverages to minimize the frequency of their attacks. For people who respond to stress through anxiety attacks or panic attacks, there is a tendency to lose weight because they begin to socialize less and also get less physical activity in. This leads to loss of muscle mass, eating far less calories and lethargy in many people.

Less Nutrient Uptake

Not many people know this, but stress actually hinders our body form fully absorbing and processing the nutrients that we’re supposed to be getting from our food. Not only does this make us more susceptible to illnesses due to a weaker immune system, it can also lead to drastic and sudden weight loss.

At What Point Should You Be Concerned?

stress and weight loss

It’s normal for our body weight to fluctuate regularly and this could be due to numerous factors like water retention or a particularly large meal. However, weight loss caused by stress, when it goes overboard, should definitely be a cause for concern and should be something that you bring to the attention of your health care professional.

If you’re losing over 5 percent of your total body weight monthly for six months or more, then it’s a sign that there’s a legitimate cause for concern. This kind of rapid weight loss, when caused by stress, could indicate that you’re also not properly fueling your body. Other symptoms to look out for include loss of appetite or anorexia, tiredness, fatigue, change in toilet habits and increased infections or sicknesses.

How to Manage Stress Related Weight Loss

If you’re experiencing stress related weight loss, you really need to take extra care in managing your eating habits so that you don’t continue down that road. There are so many more critical illnesses that can arise out from stress induced weight loss, that it’s extremely crucial to get a handle on it as soon as possible. Some tangible steps to take to manage the weight loss would be to eat more, meaning you have to avoid skipping meals as much as possible, find ways to reduce stress levels, eat food that produce serotonin, exercise regularly and try various ways to slow your metabolism process.

10 Easy and Simple Ways to Drop Weight fast for Men

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Ever heard that saying that men have it easier when it comes to weight loss? Sure, it’s true in the sense that we tend to lose weight and fat faster than women, but that doesn’t mean that we don’t hit our fair share of bumps in the road. Plateauing is real for the male species, especially when we’re trying to bulk up and shed fat fast. If you’re one of the men that have hit this snag, we’ve got some easy tips to help get you back on track for rapid weight loss.

#1: Eat Mindfully (aka Watch What You’re Putting in Your Mouth)

When we’re hanging with the guys or just doing something that needs our concentration, it’s easy to overdo it. This is also the case when it comes to our favorite foods or snacks that are just down right delicious. Sure, men burn calories much faster than women, but that doesn’t give us the license to throw whatever we want into our bodies and not face any repercussions. When you’re eating something really good, keep an eye out. In fact, it might be best to just not do anything else while you’re eating.

Try to be mentally present when you’re enjoying your meals so you can practice eating mindfully. If you’re snacking, eat something that takes some work to get into your mouth like pistachios. It will help slow you down and will also give you some very obvious visual clues as to how much you’ve already eaten. When you’re more aware of what’s going into your mouth, you’re more likely to save yourself from over eating, which is crucial if you want to drop weight fast.

#2: Start Your Journey in the Kitchen (aka Get Your Meal Prep On)

Drop Weight fast

More men need to start getting into the kitchen. Not just because we ought to give the special ladies in our lives a break from doing all the work, but also because it’s so much better for you to be making your own meals if you want to drop the weight. Meal prepping? It’s a man’s best friend. Especially when you’re all about cutting fat percentage and getting those gains. It’s also not that big of a hassle. Sure, meal prepping will take you about 2 or 3 hours a week, but not only is it worth it, you’ll also get much faster at it as time goes by.

Meal prepping serves a ton of purposes, the foremost of which is that you can control what you’re eating. Having meals ready ahead of time means you’re less likely to reach for the phone and order some take out. It also makes you less likely to splurge on unhealthy food while you’re at work. Planning your meals out also means you’re carefully making sure that you’re getting the nutrients you need to meet your health goals.

#3: Don’t Just Pump Iron, Eat It Too

There’s nothing we love more than pumping iron, especially on the stressful days. But it isn’t enough for us to be pumping iron in the gym. We’ve also got to be eating our fill of iron too. Not many guys know this, but when you don’t get enough iron in your body, you’re actually decreasing the amount of oxygen that gets distributed to your cells. When this happens, your metabolism slows down pretty quick.

It’s absolutely important for us to make sure that we’re getting up to 4 servings of iron a day. That means adding tons of iron-rich foods into our diet. If you don’t get enough, maybe it’s time to look into an iron-supplement. Whatever the case, if you’re feeling fatigued or weakness, there’s a good chance that your body is low in iron and desperate to be fed some of it.

#4: Hop on the Interval Training Bandwagon

If you haven’t started incorporating interval training into your workouts, then you need to get on that train quick. At this day in age, when there’s always too much to do and too little time to get it done, it’s important to start getting more out of the time that you have in the gym. Interval training is the best way to do that. Not only are you giving your body a great workout, you’re also giving your metabolism the huge boost it needs to help melt the fat away from your physique.

If you’re an avid runner, one easy way to add intervals to your run is to add a 30-second or 1-minute sprint between every 5 minutes of your usual pace. Running a treadmill? You can try changing your incline at one minute intervals to push your body. Trust us. You’ll get so much more out of 30 minutes that you’ve ever gotten before and your body will thank you for it.

#5: Try Something New

There’s a reason why culture calls us guys creatures of habit. It’s pretty tough to get us to try new things especially when it comes to our workouts and the sports we like to do. So here’s some science to put things into perspective for you if this is what you’re like. When you do an activity over and over again, your body will adapt to it. As your body adapts to the activity, you’ll burn fewer calories than usual. Don’t let your body get to that point of complacency just because you’re not a fan of trying new things or incorporating different routines to your workouts.

Give cross training a chance, work on a new muscle group, forego your usual morning run for an hour on the bike. Whatever it is, just mix it up. The new effort will renew the fat-burning power of your body and result in a higher metabolic rate for your post-workout caloric burn. Why does this happen? Well, because your body isn’t used to the new exercise, it needs much more time and much more fuel to recover and re-distribute oxygen back to your whole body.

How to lose 10 pounds in a week?

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How to lose 10 pounds in a week

How to lose 10 pounds in a week is the question many asks themselves if it can be done. Whenever we mention losing 10 pounds in one week, people tend to look at us with their crazy eyes and wonder what in the world we’re thinking. Sure, it sounds like a truly difficult feat to accomplish, but it’s definitely not impossible to do. It takes a lot of sacrifices, tons of dedication and exemplary commitment to get it done, but you can do it if you’re serious about making a change in your life and in your health. If you’re serious about dropping 10 pounds in just 7 days, these are the things that you’re going to have to make sure you accomplish.

Tips on How to lose 10 pounds in a week

Eat Less Than You Burn in 24 Hours

It should go without saying that if you’re aim is to lose 10 pounds in a week, that you’re going to have to create a pretty large caloric deficit for yourself. In simpler terms, you’re going to have to burn much more calories than you eat in a day or take in much fewer calories than you burn in the span of a day.

This is probably the most basic secret to weight loss, and although it’s simple in theory, it’s definitely much harder to apply in real life as we all know. A single pound is equivalent to 3,500 calories so you’ll need to be burning about 5000 calories a day to lose your desired weight within the given time of 7 days.

Make Water Your Main Beverage Choice

Okay, let’s make this clearer. Water shouldn’t just be your main choice of beverage. It should be your only choice of beverage. Drinking water, especially when you’re trying to lose weight, is absolutely essential.

We’d go as far to saying that water is a dieter’s best friend. Any other kind of beverage could and should be labelled your personal enemy throughout this week-long period of weight loss. Drink water doesn’t just keep you hydrated, it also makes sure that you stay full and avoid binge eating or indulging in cravings. Also, staying hydrated makes sure that your metabolic rate stays up.

Ditch Every Form of Carb Possible

Simple and refined carbohydrates are delicious but they’re terrible for weight loss. If you really want to lose 5 to 10 pounds in a week, you’re going to have to sacrifice every single carb in your life to reach your goal.

The usual carbs to stay away from are bread, rice, pasta and potatoes, but carbs can actually also be found in foods like honey, molasses, syrup, fruits and packaged cereals. Cutting all forms of carbohydrates from your diet is a huge factor in losing the weight you desire to lose.

Choose Lean Meat

Carbs aren’t the only enemy to weight loss. Meat can actually be a huge contributor to calories in our diets as well, especially if we’re not smart about what meats we eat. Red meat can be very high in fat which means ingesting more calories than we need. The best thing to do is to choose red meat that is 98% lean.

If you’re really committed, the optimal weight to cut the weight is to eat chicken breast with no skin or opt for fish instead. You can also cut meat out of your diet altogether and consume edamame or tofu as your protein instead. Trust us, cutting meat does wonders for weight loss.

Practice the King-Prince-Pauper Principle for Your Meals

There is a popular phrase that made its rounds amongst dieters for a while that goes like this, “Eat like a king for breakfast, a prince at lunch, and a pauper for dinner.” It’s an accurate phrase to use and apply to your diet, especially if you’re trying to drop 10 pounds in just a week. Jump-start your metabolism with a nice, nutritionally balanced breakfast that will give you the energy to last until lunch.

Additionally, make dinner that lightest and smallest meal of your day. One sample meal plan would be to eat an egg-white omelet loaded with spinach and chicken breast for breakfast.

Add to this a serving of banana and even some fresh berries to really give your morning a nutritional edge. For lunch, have a serving of salmon alongside a salad (vinaigrette dressing please!) and a half serving of quinoa. Snack on a handful of nuts to tide you over for dinner, which is a stir-fry of your favorite vegetables.

Walk as Much as You Can

The average person is supposed to get about 10,000 steps in daily to maintain good health. It should go without saying, therefore, that if you really want to drop 10 pounds in a week, you’re going to want to be walking everywhere that you possibly can.

Whether you need to run to the bank, go for a grocery trip or get to the 2nd floor from your ground floor office, walk. This isn’t just great for your overall cardiovascular health, it’s also fantastic to help you shed the weight you want to.

If you’re lazy and have a hard time convincing your body to walk, then try to look at each opportunity to walk as a means to get closer to your weight loss goals. Sooner or later, you’ll learn to love it and we’ll even go as far as to bet that your body will look for it.

Make Time to Work Out

Tips on How to lose 10 pounds in a week

90 percent of the weight loss battle is fought in the kitchen, but that doesn’t mean that you should neglect exercise. After all, as we mentioned earlier, you’re going to need to be burning quite a bit of calories to reach your goals. When you work out, choose exercises that will give you the most bang for your buck, so to speak.

Make use of those cardio machines that people tend to avoid at the gym, try some cross training to burn calories and build strength and endurance at the same time, or even try some dance classes. Our favorite, however, definitely has to be interval training. Not only do you get awesome post-workout caloric burn, you’ll also get more out of 30 minutes than you will elsewhere.

how to lose 10 pounds in a month?

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How to lose 10 pounds in a month can be simple. If only there were a magic pill that we could take that would automatically transform our bodies into our ideal weight and shape, right? We’re pretty sure that whoever invents that wonder will be an instant billionaire overnight. Unfortunately, we live in the real world and if we really want to drop the weight we’ve got to get our heads out of the clouds and into the mindset of getting hard work done both in the kitchen and in the gym.

If you’re trying to lose ten pounds in a month, then you’ve got a steep road ahead of you, but the awesome thing is that it’s not impossible to do. With dedication and commitment (seriously guys, it’s time to stop lying to ourselves about health), you can lose those ten pounds in just thirty days. Here are some helpful tips to help you get started on your weight loss transformation.

Tips How to lose 10 pounds in a month

Teach Yourself to Enjoy Fish

For many of us, red meat is where it’s at. From those juicy medium-well steaks to burgers fresh from the grill, it’s hard to say no to a heaping portion of good old red meat. However, as much as we love our red meat, there’s no changing the fact that eating too much of it is terrible for you. In fact, you should probably be keeping your red meat intake to just once or twice a week. Since this is the case, it’s time for us to start learning how to enjoy fish as an alternate source of protein. Not only do regular fish eaters get great amounts of protein per serving, it’s also a fact that eating fish has been linked to lower levels of leptin in the body. Less leptin means a healthy metabolic rate and decreased likelihood of obesity, too!

Don’t Be Afraid of Snacks

Some people tend to think of snacking as the evilest thing ever when it comes to losing weight. This isn’t always true though. Snacking, or grazing as we like to call it, is actually a pretty good idea because it helps us keep our metabolisms active. Failing to eat and skipping meals leads to a decrease in our metabolic rates, which typically results in weight gain in the long run.

Spacing out roughly five smalls meals throughout your day (at 200 to 500 calories per meal), can help trick your body into thinking that you’re eating at a constant rate. This means that your metabolism will keep up a steady rate. Try to eat every four hours if you can manage, but remember not to overdo it. If you’re full, skip the meal. The trick is keeping your meals small enough that when the four-hour time frame elapses, you’re ready to have another meal.

Make Starch a No-No in Your Diet

There are some people who just can’t help but go crazy over carbohydrates. While we love a nice hot roll, straight out of the oven, there’s just no way to defend against the insulin surge that happens when you feast on refined carbs like bread, rice and potatoes. It causes a decrease in our metabolic rates which means extra padding on our love handles. Try switching to food items that are higher in whole-grains and cereals. For example, if you’re a bread lover, try going for breads that have whole wheat, whole oat or cracked wheat in the ingredients list as opposed to enriched white flour or similar.

Pace Around the Clock

When you’re trying to lose ten pounds in just a month, it’s important (or crucial, rather) to be getting as much movement in as you possible can. Sitting down at a desk? Try jiggling your leg throughout. Take some time to stretch after you’ve been at your desk for a while or maybe pace around the room if you’re on a call. It’s crazy how much fidgeting a little adds to your calorie burn. For example, there was a study conducted in the past on people who are natural fidgeters. Conclusions drawn from the studies show that people who fidget at a regular rate could actually burn up to an extra thousand calories a day. Research has also found that these kinds of people tend to store less fat in their bodies.

Add a Banana to Your Regular Programming

Bananas are magnificent fruits. Sure, they tend to be higher in sugar and calories than other fruits, but boy do they pack a mean punch of potassium. Potassium is great for our bodies because it helps us to regular the water levels in our system. This, in turn, helps drive up our metabolic rates to burn more calories. To put it simply, the more dehydrated you are, the fewer calories you’ll burn. Try to eat one banana a day and then supplement the rest of your body’s potassium needs with other high-potassium foods like milk and oranges.

Get Some Shut-Eye

We can’t emphasize enough how important sleep is to weight loss. In fact, we’d rather you get a full eight hours of sleep than spend an extra hour at the gym. It’s also a proven fact that getting an insufficient amount of sleep regularly is a huge contributor to weight gain. When we’re not sleeping enough, our bodies have a much harder time processing carbohydrates and it’s also much harder to muster the energy to get through our daily routines – one of which is exercise. How do you expect to burn calories if you don’t have the energy to get it done?

Keep Your Plate as Green as Possible

When you’re preparing your meals, try to keep the food on your plate as green as you can possibly keep it. After all, if you want to lose weight, eating a diet that is primarily plant based is the best way to ditch the pounds quick. Green vegetables are packed with fiber and are also fantastic protein sources so you’ll feel satisfied for longer without having to eat more calories than you want to.

7 of the Best Weight Loss Pills Available Today

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Losing weight is definitely a struggle for most people. However, for some of these people, it’s a little harder than usual. If you’re one of those individuals that just seems to have a more difficult time losing unwanted pounds, then you may want to consider looking into adding diet pills to your regimen. Now, before we get into the nitty gritty of the best weight loss pills available today, it’s important that you understand this: diet pills are not your magic solution to weight loss.

They’re also not going to give you the dramatic results you’re most likely hoping for. With the approval of a medical professional, diet pills can help promote weight loss provided that you’re maintaining a proper diet and have a regular exercise program in place. If you’ve got all of these things sorted, then you may want to look into some of the weight loss pills below.

#1: Caffeine Diet Pills

Caffeine pills are probably the most popular types of weight loss pills available in the market today. Since it is a stimulant, caffeine pills help to increase our metabolism. Studies have also shown that caffeine diet pills that contain herbs can help promote weight loss through the delay of gastric emptying. Delaying of gastric emptying means that the person taking the pill will stay full longer.

These kinds of diet pills are usually in the form of herbs like yerba mate, kola nut and guarana. If you are sensitive to caffeine, you’ll want to avoid choosing this kind of diet pill as it could trigger some unwanted side effects like nervousness and jitters.

#2: Green Tea Diet Pills

If you’re not sure how your body reacts to caffeine but you’re new to it, you may want to look into green tea-based diet pills; the reason being that green tea also contains caffeine, an active ingredient in most (if not all) diet pills.

However, what’s awesome about green tea weight loss supplements is that they also contain catechins as well as other nutrients and even antioxidants. Green tea diet pills help to accomplish a number of things, the foremost of which is increasing your metabolism.

It does this through the small amount of caffeine, yes, but mostly through the catechins it has. Simply taking the supplement on its own won’t contribute much weight loss, but if you combine it with a healthy and nutritionally balanced diet and regular exercise, it could give you the extra edge you need to shed more fat.

#3: White Kidney Bean Diet Pills

Few people realize that white kidney bean derived diet pills are actually fantastic as a supplement to a weight loss regimen. Found in diet pills as Phaseolus vulgaris, white kidney beans, or legumes, are known to prevent the breakdown and absorption of carbohydrates in the digestive system. Additionally,

white kidney beans are also known to assist in appetite suppression. Studies conducted on these kinds of diet pills have shown very promising results when combined with a reduced-calorie diet. On average, the participants of the study lost 6 pounds over a trial period of 2 months as compared to the 2 pounds lost by the control group.

#4: Chromium Diet Pills

Another diet pill that you might want to look into are chromium diet pills. Chromium is actually a trace mineral that is essential to our bodies because it helps control blood sugar. Chromium also fuels our bodies by facilitating the delivery of glucose to our cells, which is why this mineral is super important for people who live active lifestyles.

As a fast and easy source of energy, Chromium pills are also shown to help increase our body’s lean muscle mass, thus resulting in higher caloric burn.

While this kind of diet pill definitely comes with a ton of benefits, it’s still important to remember, as with all diet pills, that taking chromium supplements or diet pills alone won’t trigger weight loss. It will need to be coupled with a caloric deficit diet and exercise.

#5: Bitter Orange Diet Pills

In the family oranges, there is one in particular called the bitter orange that is rich in the compound called synephrine. This compound is related to ephedrine, which was a popular ingredient in a wide range of weight loss and diet pills.

In recent years, ephedrine has been banned in weight loss pills due to side effects, which gave way to synephrine to be studied further and developed as an alternative ingredient in weight loss pills.

Bitter orange diet pills assist in weight loss through the reduction of appetite and boosting of fat burn and metabolic rate. Studies show that including bitter orange or synephrine pills in a weight loss regimen results in a significant amount of weight loss.

Make sure to get your doctors approval before you take this diet pill, however, as synephrine is very potent and could have some pretty serious side effects if you do not take it carefully.

#6: Conjugated Linoleic Acid Diet Pills

Best weight loss pills

Over the many years of the weight loss industry, one of the most popular fat loss supplements has undoubtedly been conjugated linoleic acid or CLA for short. Essentially, CLA is a “healthy” trans-fat and is naturally found in animal-derived and fatty foods like cheese and butter.

Studies on the effectivity of conjugated linoleic acid shows that weight loss supplements with this acid as the main ingredient can help reduce appetite, trigger the breakdown of fats in the body and also boost our metabolisms.

In fact, conjugated linoleic acid has been shown to trigger 0.2 pounds of weight loss per week over a period of 6 months. It’s important, however, that you do not take this kind of pill for a long period of time as side effects have been linked to the long-term use of this kind of diet pill.

#7: Glucomannan

best weight loss pills

One of the best kinds of diet pills or weight loss supplements that anyone can take is glucomannan. Glucomannan is a kind of fiber that is usually found in the roots of konjac, which is also known as elephant yam. This pill works through the absorption of water, transforming it into a gel-like substance that stays in your stomach and helps you feel full for a long period of time.

Studies have also shown great results where-in glucomannan supplements helped subjects lose up to 10 pounds in just 5 weeks. At the end of the day, glucomannan is safe and has great results when combined with a healthy diet.

What to eat to Lose Weight- Healthy foods to Eat that give Results

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Did you know that losing weight is actually more about the work that you put in at the kitchen than the work that you put in at the gym? What to eat to lose weight depends on the foods you eat. It’s true. The battle of weight loss is primarily won in the kitchen. No matter how many hours you put in at your local gym.

If you’re not fueling your body in the proper way, you’re going to ruin any progress that you make through your workouts. With that being said, it’s super crucial for anyone who’s serious about losing weight to eat foods that will help promote weight loss or, at the very least, not contribute to rapid weight gain. Ready? Here’s what to do to lose weight – the kitchen ingredient edition!

Bake a Batch of Okra Chips

Okra’s not that well-known or popular of a vegetable. Whether it’s because they look funny or because they tend to be pretty slimy when cooked, we have no idea. What we do know, however, is that okra is packed with 8.2 grams of super satiating fiber for every cup.

If you’re looking for ways to add fiber to diet, which is super awesome for weight loss by the way, then you’ll want to make this veg a staple in your kitchen stat. If you’re not a fan of its slimy nature, one easy and awesome way to incorporate okra into your diet is by turning them into super crunchy okra chips.

Just slice in half, sprinkle with sea salt and toss it in the oven. They’re a great snack, just as crispy as chips and definitely much better for your health.

Foods to Eat to help you lose weight

Snack on Hard-Working Treats Like Pistachios

We love a good snack between meals to help keep the cravings at bay, but it’s definitely no secret that it’s very easy to go overboard with our snacking. To snack mindfully and make sure that you stay aware of how much you’re eating.

Try snacking on food items that make you work. Pistachios are a great example since you’ve got to pop the shell off just to eat it. It will make you eat slower, but you’ll also get a good visual idea of how much you’ve already eaten. Bonus? Pistachios are high in protein and fiber.

Get Some Green in with Artichokes

Not only are artichokes delicious, they’re also extremely high in fiber. A single artichoke already has a whopping 10.3 grams of the satiating substance. Throw in a salad, bake them up as a tasty side or add them to your favorite side dish. Whatever you do, just make sure you start adding this to your regular diet to help you avoid packing on unwanted weight.

Fill Up on Avocado’s Healthy Fats

What you eat to help you lose weight is important. We can’t deny the fact that we’re absolutely obsessed with avocados. They’re good any way you want to eat them, too! You can throw some in a shake, bake one up in the oven with an egg, use it on your favorite whole grain toast or toss it in a salad.

Whatever way you prefer to eat them, you’re bound to soak up every single one of the twenty essential nutrients that its packed with. Some of the nutrients that you get when you add avocado to your diet are folic acid, fiber, B vitamins, vitamin E and potassium. It’s also worth mentioning that avocados are high in monounsaturated fat, a healthy fat that is good for your heart and helps you stay fuller for longer.

Partake in Protein Packed Puddings with Chia Seeds

If you’re on Instagram and follow any kind of food or fitness influencer, then chances are you’ve seen chia seeds in some shape or form on your feed. Chia seeds are the very definition of super foods because they’re high in omega-3 fats, protein, calcium, antioxidants and, weight loss’ best friend, fiber. Additionally, chia seeds are hydrophilic, which is just a big and fancy word that means they soak up water and expand, thus keeping you quite full for a lengthy amount of time.

Toss them in a jar with some milk to create a breakfast pudding, add them to your smoothies or sprinkle them over your toast to give your meal an extra punch of nutrition and to make it more filling for fewer calories.

Munch of Cruciferous Veggies

Looking for a major win for your waistline? If yes, then you’re definitely going to want to add some cruciferous veggies to your diet. Asparagus, broccoli, Brussels sprouts and cabbage are all great options because they act as diuretics and help you release a lot of the excess water that your body could potentially be hanging on to.

An easy and tasty way to cook your cruciferous vegetables would be to toss them in the oven with a dusting of salt and pepper, a sprinkle of olive oil and a few drops of lemon. If you love asparagus, steam it up or munch on it raw with a side of bean dip, hummus or salsa.

Sip on a Cup of Joe

Here’s one for all the caffeine addicts out there. Coffee is a great drink to have in the morning because its loaded with antioxidants and have tons of health benefits. For example, coffee is shown to protect your brain and could even decrease your risk of oral cancer. When it comes to weight loss, a cup of coffee in the morning can help decrease your cravings, curb your appetite and also increase the production of the hormone associated with feeling full.

Stock Up on Club Soda

what to eat to lose weight

If you’re addicted to soda, then letting it go is going to be one of the toughest things you’ll ever do. It’s also going to be the most amazing thing you’ll ever do when it comes to your health and losing weight. Soda is a huge contributor to weight gain because of the sheer amount of sugar that it contains. When those cravings hit, reach for a club soda or soda water instead. Easy swap, huge benefits.

What Causes Weight Loss?- Can it be the food you consuming

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What causes weight loss? Is it a good thing. For most people, losing weight is a priority. After all, maintaining your ideal body weight is a crucial factor in staying healthy and living a long, active lifestyle. However, that doesn’t mean that all weight loss is good or even ideal. While experts all agree that small weight fluctuations are normal (hello holiday weight!), there are definitely cases that are not ideal and could potentially be symptoms of other more serious ailments.

For example, if you are losing 5 percent or more of your body weight in under 6 months, and you haven’t made any significant changes to your lifestyle or diet, then it’s time to pay the doctor a visit. If you’re losing a rapid amount of weight and aren’t sure it’s a good or a bad thing, check out some of the most common reasons for weight loss below – both good and bad.

You’re Finally Eating Healthier (Good)

It’s no secret that most westerners maintain a largely poor diet. With the advent of fast food, convenience stores and the rise of decadently portioned meals, there’s no surprise that diabetes is at an all-time. Even scarier? Diabetes isn’t just something plaguing adults anymore. Even child obesity rates are on the rise and reaching critical levels. It goes without saying then that one very good cause of weight loss is making healthier choices or dramatically changing your eating habits.

For example, simply abstaining from carbohydrates and added sugar can trigger massive weight loss, especially in morbidly obese individuals. Cut out all kinds of sugar altogether and you could be seeing even greater weight loss taking place. People, dieters in particular, often overlook how much good and how much fat loss can be triggered by simply eating whole and green ingredients. It just goes to show that food can be both a blessing and a curse.

You Could Have a Gut Disease (Bad)

There are all kinds of gut diseases out there that could trigger rapid weight loss. One of these is celiac disease, an autoimmune illness or disorder that is linked to the ingestion of gluten. Celiac disease can trigger massive weight loss rapidly and is often tied to symptoms like diarrhea. Gastroenterologists also attribute other rapid drops of weight to problems with the pancreas as it is largely responsible for aiding in digestion through the production of enzymes.

If you’re losing quite a bit of weight for no apparent reason and feel like it could be gut disease, then some symptoms to look out for include chronic stomach pain, nausea after eating high-fat foods and discoloration in your feces. Don’t worry, gut diseases can be managed or healed, so if you suspect you have one, see a specialist immediately.

What Causes Weight Loss

You’re Maintaining a Caloric Deficit (Both)

This reason could swing either way depending on what kind of diet you’re maintaining, really. The rationale behind this being that whether you’re eating healthy food or fatty foods, as long as you’re eating less calories than you burn in a day, you’re very much likely to lose weight. The weight loss can also be quite rapid if you’re failing to get enough nutrients to support the needs of your bodies. The verdict will come in when you examine what you’ve been feeding your body.

If your caloric deficit is caused by healthy ingredients that are packed with nutrients, then of course, the weight loss is a good thing. However, if you’re having a cup of coffee and a sugar glazed donut in the morning then forgetting to eat anything throughout the rest of the day, then your weight loss is bad – very bad. Interestingly enough, there’s also something called the “obesity paradox”, which is more common in the older generations, wherein weight loss (not weight gain) is a greater indication of risk of death.

This is because our stomachs actually empty at a slower rate as we age. This could lead to adults eating much less than their bodies actually need. At the end of the day, if you’re going for a caloric deficit, it’s important to include the appropriate levels of all food groups (yes, fat included). If you have a hard time trying to remember what portions should look like, just imagine the food pyramid and flip it.

You’re Getting a Decent Amount of Exercise or Movement Daily (Good)

Second to a healthy diet, one of the reasons why we lose weight, in a healthy way, is frequent physical activity. Whether you’re getting in your daily physical activity through time at the gym or through other recreational activities, it is a good cause for weight loss and certainly a desired one as well. Physical activity doesn’t just contribute to weight loss, it’s also a significant factor in getting our bodies to a healthier state.

For example, it builds lean muscle mass, it improves the capacity of our lungs and generally improves our cardiovascular health as a whole. Additionally, it’s fantastic for your mental state thanks to the release of endorphins which, to say the least, just makes people happier over all. Who doesn’t want to live a happier and healthier life, right?

You Could Have A Thyroid Problem

What Causes Weight Loss

We like to refer to the thyroid as tiny but terrible. Why? Because despite being a small butterfly-shaped gland at the base of our becks, it’s responsible for a lot of the regular functions in our body. For example, the thyroid is the largest endocrine gland in the body and is responsible for the production of T3 and T4 hormones. Not coincidentally, these hormones are also responsible for responding to stress hormones as well as controlling the rate that our bodies burn energy at.

If your thyroid is normal and functioning healthily, you’ll barely even notice its presence (in fact you won’t notice it at all!), but if there’s something going wrong with it then the symptoms are glaring. Weight loss is a common effect of an over-active thyroid. If you’re experience sleeping problems, are feeling hot regularly, feel hungry all the time, and experience heart palpitations, then chances are high that you have hyperthyroidism. Fret not, however, as thyroid problems are treatable.

how long does it take to lose weight?

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How long does it take to notice weight loss, the most important question when trying to lose weight. Boy is it hard to lose weight. But when we say things like that, we’re pretty much preaching to the choir right? We all know how hard it is to lose weight and chances are that you’re struggling through the process now as well. However, there’s nothing like seeing your body transform right before your eyes as your weight loss progresses.

Now, it may take time for you (and for others), to notice the changes in your body and the fact of the matter is that it’s really not going to be the same for everyone. So how long does it actually take for people to notice weight loss in a person?

How long Does it take to notice Weight Loss

Different Strokes for Different Folks

Like we said earlier, there are several factors that come into play when we’re talking about noticing results of weight loss. For example, some factors are an individual’s starting weight, their eating plan and their exercise regimen.

Generally, however, if we’re talking averages, it usually takes about 2 weeks to see noticeable changes in one’s body if they are sticking to their weight loss plan religiously. If you’re like us, however, overviews aren’t enough. So, let’s get into the nutty gritty and dive into the different factors of weight loss and how long it takes to be noticed.

Factor 1: Your Starting Weight

The rate at which you, and the people around you for that matter, notice your weight loss and see the physical changes in your body largely depends on your starting weight. For example, if you’re an individual that falls into the morbidly obese category, in terms of body mass index, it’s not uncommon for your weight to drop dramatically over the span of a few days. Some individuals have even reported startling weight loss of 20 pounds in a single day due to water weight.

As such, if you’re larger, it will take much less time to notice weight loss. This is especially true in the early days of your diet program. If you’re smaller or don’t need to lose as much weight, the results could take longer to be noticeable to others but will be noticeable to you in just a matter of weeks. After all, no one knows your body better than you.

Factor 2: You Diet

Diets these days are crazy. There are all kinds of restrictions now that trigger massive weight loss (some unhealthy, mind you), and there are even diets that are supposedly tailored for your blood type to help you lose more weight than you would on another program. The most popular diet these days are set up to trigger an initial phase of rapid weight loss. Such diets include the South Beach diet, Ketosis, and the Atkins diet.

As such, another factor in the rate of which you notice weight loss will largely depend on the diet that you’re following. Rapid weight loss diets, however, aren’t always healthy. So, remember to find a balance between weight loss that’s healthy and the results that you’re looking for. It’s also worth mentioning that the most advisable thing to do is to change your lifestyle altogether.

Factor 3: Carbohydrate Intake

If we’re talking about the numbers on the scale, then carbohydrate intake has a lot to do with the rate at which you notice the weight loss. The simple reason behind it is that restricting your carbs can lead to much more rapid rate of water weight loss. Now, this doesn’t only translate to the scales either.

It’s actually also got some impact on your physical appearance as dropping water weight is likely to make you look thinner (as well as feel thinner). In fact, for some individuals, losing water weight can actually cause them to go down a size in clothing. Remember though that losing water weight is very different from losing fat. Dropping water weight is easy, but it’s also exceptionally easy to gain it back.

Where Will You Notice the Changes?

Seeing and noticing the changes of weight loss is much like watching a play. There are many parts and acts to it and the pacing isn’t always going to be the same. Most people think that the only true measure of success is the weighing scale, and while the numbers are definitely an indication of progress, they don’t accurately depict just how far you’ve actually already come. So where should you look when you want to monitor your progress?

It Will Start with the Weighing Scale Usually, you’ll start seeing concrete changes on the weighing scale first. This is especially true if you’re using one of those new high-tech scales because they actually pick up even the smallest changes in your overall body weight (down to a fraction of a pound!).

More on How long it takes to notice weight loss

You’ll Notice Changes in the Fit of Your Clothes Next Just because you’re not going down a size right away doesn’t mean that you won’t see or notice progress in your weight loss through your clothing. For example, you’ll begin to notice that your pants are a little less tight around your waist or that your upper arms have a little more wiggle room in your long sleeves.

Perhaps your clothes will start to hang a bit looser on you or that body con dress that you love isn’t as form fitting as it was before. Eventually, as time goes on, you’ll start needing to go down a couple of clothing sizes.

Then You’ll Notice Your Actual Body Parts The last place you’ll notice the chances is in your actually body parts. While it’s true that these changes take place throughout the entire weight loss process, you’ll start seeing significant changes a couple months or so into the process. For example, you may not notice the reduction of size in your upper arms until you’ve a solid 10 pounds.

It’s also important to remember that your exercise program could be sculpting your body, making it tighter, while keeping the number on the scale the same or even higher (remember that muscle weighs more than fat!).

How to Tighten Loose Skin After Weight Loss

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Loose skin after weight loss can be difficult to disappear. If you’re reading this article, then chances are that you’ve spent months, if not years, busting your butt in the kitchen and the gym to hit your goal body weight. If not, then perhaps you’re still on the journey, but are already dealing with the pain-in-the-butt inconvenience of lose skin. Let’s face it, though. Loose skin is a part of the process because our skin is incredibly elastic. As the largest organ of our body, our skin stretches and expands as we grow. With this in mind, it only makes sense that rapid weight loss will leave us with excess flabby skin. Now before you freak out, remember that your skin is a living organ.

This means that it will eventually shrink and return to a form that fits your new shape. The unfortunate truth, however, is that this could take roughly 2 years to happen and there are many other factors that come into play. If you’re not keen on sitting around and waiting for 2 years to elapse, then here are some tips and tricks to keep in mind to help you speed up the process or prevent too much loose skin.

Tips on How to tighten Loose Skin after Weight Loss

Tip 1: If You Smoke, Stop!

Loose Skin After Weight Loss

It should go without saying that smoking is a very, very, very bad idea. Above and beyond everything else, smoking it terrible for your health and is a completely nasty habit to maintain. If the increased likelihood of cancer isn’t enough to scare you into quitting, then at least think of how it will affect your physical attributes. If you’re trying to tighten loose skin, then smoking will do the exact opposite – it will ruin it.

Smoking accelerates the aging process of body and skin. In fact, it also causes a huge dip in the moisture that our skin retains as well as its vitamin A levels. All of this together will result in poor skin elasticity and eventual break down of the elasticity altogether. Do you really want to add even more sag to your already loose skin? We didn’t think so.

Tip 2: Work on Building and Sculpting Your Muscle

Once you’re at the point where you need to start tightening up your muscles, your strategy at the gym should switch from fat loss to muscle sculpting. Focusing on this aspect of your body will help to slow the loss of muscle while still burning a good amount of fat.

For example, when you’re trying to lose a lot of fat, chances are that your trainer (or you, for that matter) will keep you on a high-intensity cardio program. While this burns a ton of fat, it also promotes muscle loss. Once you’re nearing your goal weight, it’s time to switch to a regimen that focuses on muscle building so that you maintain and build on your muscle while still burning fat at a generous rate. This will result in tighter skin and also better health.

Tip 3: Make Sure You’re Eating Tons of Fresh Fruits and Veggies

How to Tighten Loose Skin

As we’re sure you’re already thoroughly aware, the battle of the bulge is largely fought in the kitchen. In the same respect, the battle of loose skin is fought just as much in the kitchen as it is in the gym. Eating tons of fruits and veggies shouldn’t be too difficult to do, however. The rationale here is that you’re already maintaining a healthy diet of whole foods since you’re on a weight loss plan. If, for some reason, you haven’t switched to this kind of eating yet, then think about it this way:

your skin is a living organ and because of that, it needs a great deal of nutrients to stay as healthy as possible. Healthy skin means elastic skin. To be even more specific, it’s important to go for fruits and vegetables that are high in carotenoids. Some examples include dark and leafy greens like kale, tomatoes, carrots and sweet potatoes.

Another thing you should remember when it comes to fueling your body in this season of weight loss is to eat the right amount of protein. Food items that are high in protein are generally also high in collagen and elastin, both of which are crucial for maintaining pump, healthy and elastic skin.

You can use many online calculators to determine how much protein you should be eating in a day to match your goals, weight and current lifestyle. Some great ingredients to keep handy at home and to get your fill of protein include eggs, lean beef, nuts, seeds, fish, legumes, tofu and, of course, chicken breast.

Tip 4: Try to Lose Weight at a Steady and Manageable Pace

loose skin after weight loss

The problem with a lot of people these days who are dealing with excess skin is that they’ve lost their weight at a rate so rapid that their skin couldn’t keep up. The desire for quick results and radical diets, however, is that the severity of the loose skin can get very difficult to manage. It’s so difficult, in fact, that some people start turning to skin removal surgery rather than tightening their skin up the natural way. People who are likely to experience the most excess skin are individuals who have lost their weight because of weight loss surgeries or extreme diets.

On the other hand, research shows that people who lose their weight through safer, less radical means such as lifestyle changes, a caloric deficit diet, and regular exercise, can drop over 100 pounds and still have tight skin. With this in mind, if you want to avoid loose skin, the best thing to do is to lose your weight at a gradual pace. This gives your skin the time and opportunity to snap back into place and shrink to its normal size as you lose weight and fat. If you’re obsessed with rapid weight loss, then think of it this way, there’s a high chance that you’ll be just as conscious of having a lot of loose skin as extra pounds on your body.

Hypnosis for weight loss

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If you’re the kind of person that tunes in to every program imaginable for tips and tricks to lose weight, then chances are that you’ve come across one or two TV segments that talk about hypnosis for weight loss. Now, if you’re someone who’s already tried dieting and every exercise under the sun that will even remotely cause sweating but still can’t seem to lose weight, then you might want to give hypnosis a try.

“I Have Some Reservations About the Whole Business of Hypnosis”

We know, we know, hypnosis, especially hypnosis for weight loss, probably sounds like a bunch of hooey. Trust us, your skepticism is not a surprise. Many people are skeptical about the whole concept of hypnosis because mainstream media has painting a completely inaccurate picture of hypnosis really is. If you’re afraid that paying a visit to a hypnotist will turn you into a drooling zombie, then erase that picture from your mind. At the end of the day, hypnotherapy is more about telling yourself how you want to be.

For example, it could be about losing weight, sleeping better or getting over some fears. Or maybe you’re the kind of person that’s struggling with certain kinds of food like sweets. Hypnotherapy can help you recalibrate and reset your eating habits and eating patterns overall. In fact, according to the Journal of Clinical Psychology, hypnosis has been shown to be so effective in weight loss that studies indicate test subjects losing over twice the amount of weight in comparison to those who dieted without hypnotherapy.

“Am I Even Eligible for Hypnotherapy?”

As with any other kind of weight loss therapies, you should give it a good long through before trying hypnosis for weight loss out.  When it comes to hypnotherapy, prime candidates are typically individuals who are emotional eaters and those who tend to overeat unconsciously. To put it simply, if you’ve know what you should and shouldn’t eat and if you know what you should be doing to lose weight but just don’t have the will power to see it through, then you should definitely consider hypnosis.

“How Does It Work?”

There are a handful of goals for hypnosis sessions to achieve solid and long term weight loss. The chief of these goals fall under changing perspectives, disassociation, reframing and developing and awareness of needs. The most important for weight loss are the following:

Changing Perspectives

At its core, hypnotherapy teaches individuals to have more willpower and to develop a healthier relationship with food or to change perspectives. The end goal of hypnosis sessions is to re-learn the idea that food is meant for fuel and nutrition, rather than comfort or any other purpose.

Reframing

This technique is crucial for people who want to lose weight. For example, one of the things that you’ll most commonly hear from people who lack the willpower to lose weight is the phrase, “This is just how I am.” When we tell ourselves this, we give our minds reason to believe it and thus, it becomes your reality. Therefore, one of the easiest ways for hypnosis to trigger weight loss is to reframe their state of mind. Instead of saying, “I’m just addicted to chocolate”, the patient will learn to say, “I have been challenged by chocolate in the past”. It’s a huge different and opens a pathway to more long term weight loss.

Awareness of Needs

There is a large percentage of people who struggle with weight loss because their relationship with food is similar to that of an addict’s with drugs. In these cases, food actually isn’t the issue, rather there’s an underlying issue that the person is trying to address with food. This could be depression, lack of security, a need for companionship that isn’t met or something else entirely. For cases like these, hypnosis helps by creating an awareness of needs and can eventually lead the person to seek healthier alternatives to satisfy their needs rather than turning to food or something equally or more destructive.

“What Should I Expect from a Session?”

Usually, when people think of hypnosis, they believe that there’s going to be some kind of watch-waving or fancy hand movements and chants of “You’re getting sleepy, very sleepy,” but that’s simply not the case. A typical session of hypnotherapy involves the patient and the therapist starting with a conversation about the patient’s goals for weight loss. During this conversation, the patient will talk about what their binge eating or craving triggers are. They’ll also discuss what diets the patient has tried and which ones have historically worked or not worked for them. Sometime will also be spent on talking about the patient’s body type. After this conversation, the actual hypnosis session will start. During this time, the therapist will make suggestions that will cater to the person’s needs and address their triggers.

While undergoing a hypnosis session, the hypnotherapist is turning up the volume on the healthy subconscious that we all have deep down inside. It’s this subconscious that keeps us out of danger or that guides us to make healthier and better decisions. Call it your health-conscience if you’d like. Patients will hear hypnotic suggestions like “You will reach for fresh fruit” or “You will recognize sweets are not good for you. Fruits will satisfy you instead.” It’s important to note that hypnosis doesn’t teach you to not have any cravings whatsoever. Rather, it’s about training your brain to overcome the cravings and recognizing that we don’t have to act on our propensities to binge eat or give in to the foods that we’re craving for.

“Will Hypnosis Work for Everyone?”

hypnosis for weight loss

Just like other weight loss therapies, hypnosis isn’t guaranteed to be as effective for everyone. In some cases, hypnosis may not even be an actionable solution altogether. For example, if an individual doesn’t believe that he or she can even be hypnotized or that hypnosis can help, then it’s not likely to succeed because of the self-fulfilling ideas that will inhibit the process. Another case is if the patient is suffering from particular medical conditions that prevent weight loss like thyroid imbalances, insomnia and depression.

Is Oatmeal good for weight loss

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Is oatmeal good for weight loss and is it good for you? Let’s face it. Oatmeal probably isn’t going to be at the top of your list when it comes to food that you love to eat. We’re almost sure that a good percentage of you probably thought oatmeal was gross while you were growing up. We know that we would hardly touch our bowls when it was placed in front of us in the mornings as children.

It’s only in our adulthood that we started developing a new found appreciation for oatmeal (mostly due to the miracle that is overnight oats). One of the things that really led us to appreciate this modest kitchen staple is how much potential it has to help people lose weight. If you’re someone that’s been trying to lose weight and just can’t seem to figure out their nutrition, then we urge you to give oatmeal a good, hard look. Here are a few reasons why (apart from how cost effective it is!).

How is Oatmeal Good For Weight Loss and Good For you

Reason #1: Oatmeal Takes a Long Time to Digest

is oatmeal good for weight loss

Oatmeal takes quite a bit of time to digest and will therefore sit much longer in your gut than other kinds of food would. Because it takes so long to digest, oatmeal triggers the release of specific kinds of digestive acids that help to keep your appetite and all kinds of nasty cravings at bay. Having these kinds of cravings and your appetite under control means that you’re able to burn more calories in the long run as well.

Reason #2: Oatmeal is Low in Calories

If you’re looking for a way to keep your meal low in calories or to lower the calorie intake that you get from other meals as well, oatmeal can definitely help. Though serving sizes do vary, the average bowl of oatmeal will only take out 150 calories of your daily allowable caloric intake. Of course, you’re going to have to be careful about the add-ons you put in your oatmeal if you want to maintain its low calorie nature. It’s also worth mentioning that since oatmeal is so low in calories.

It’s a great ingredient to use as a swap for other ingredients that are higher in calories. For example, instead using flour to batter your chicken, you can try using at oatmeal flour batter or an oatmeal coating. It crisps up just as nice and you can throw it in the oven instead of in a fryer to cut even more calories.

Reason #3: Oatmeal Helps Manage Blood Sugar and Cholesterol

is oatmeal good for you

Since oatmeal is a food that has a high glycemic index, it helps to keep blood sugar levels in the body regulated and steady. This can be a lifesaver for people who are struggling with Type 2 Diabetes and people who are obese because it assists in reducing high sugar levels in the body.

Whole grain oatmeal is also great at lowering cholesterol, which means a lower risk of heart disease. While both of these aspects of oatmeal are absolutely fantastic, it does require that the individual maintains a healthy diet as a whole. It’s also important to note that the only reason oatmeal is capable of this is because it’s rich in beta-glucan, one of the most powerful fibers out there today. It’s this fiber that is largely responsible for combatting cholesterol, sugar, HIV and even cancer.

Reason #4: Oatmeal Keeps You Fuller Longer

Remember how we mentioned that oatmeal stays in your stomach longer since it takes longer to digest? Well apart from triggering a release of healthy stomach acids that keep you full, this characteristic of oatmeal also means that people who eat it will stay fuller for much longer than if they’re eating other kinds of carbs for breakfast. The fuller you are means the less you’ll eat throughout the day.

This in turn, of course, means a lower caloric intake and a higher likelihood of weight loss. Aside from the fact that you’ll stay full longer, oatmeal is also one of the most nutrient dense foods that you can eat. It’s high in fiber, high in protein, and is also full of healthy vitamins and minerals that are crucial to keeping your body healthy.

Reason #5: Oatmeal Banishes Diet-Sabotaging Cravings

Riding on the fact that oatmeal keeps you fuller longer and tends to control appetite, it also helps you to crave less of the unhealthy foods that we’ve grown accustomed to eating. For example, if you eat a serving of oatmeal for breakfast alongside a serving of high-fiber fruits, there’s a big chance that your stomach will still be working on digesting your first meal by the time lunch rolls around.

This means you’ll more likely to have a smaller lunch and a smaller dinner by extension. When your stomach is full, it also means that you’re less likely to look for sugary food or snacks that are high in fat, which is a natural reaction to our bodies being hungry and craving fuel.

Reason #6: Oatmeal Will Give You an Energy Boost

is Oatmeal good for weight loss

When you’re walking around with a stomach full of heart healthy and nutrient dense oatmeal, you have access to more energy and you’ll feel more energetic too. Having access to this kind of energy will give you the boost you need to do the things that you ought to be doing such as going out to get some exercise in. It could even be as simple as giving you the motivation to do the things that you love or to finally do that chore or errand that you’ve been procrastinating on for a month or so.

No matter what it is, having more energy will give you the ability to keep up with life in general and make more efforts towards greater and more sustainable weight loss in the future. When you’re getting such a great amount of energy from a food that is low in calories and high in fiber and nutrients, then it’s a win-win food situation all around.

Green Tea for weight loss

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Green Tea for weight loss? There are all kinds of questions that people ask throughout their weight loss journey, but one of the most common we’ve heard so far is this: does green tea help with weight loss? Well let’s start by making something clear. Next to water, green tea is probably the healthiest beverage on the planet. It’s totally full of antioxidants and other amazing substances that are fantastic for your overall health.

Now, when it comes to whether or not green tea can actually help you lose weight, there have been studies that show green tea’s potential to cause a substantial amount of weight loss. It’s those studies that have landed it in many diet pills across the globe. But to understand more about how green tea can help you lose weight, we’ve got to dive a little further into what green tea does in an individual’s body.

Green Tea For weight Loss

Green Tea’s Main Ingredients Facilitate Effective Weight Loss

green tea for weight loss

There’s more to green tea than just being Japan’s hot drink of choice. Green tea leaves are rich in bioactive substances that have great and potent effects in an individual’s body. The most well-known and featured substance in green tea is probably caffeine. One cup of green tea has anywhere between 24 to 40 mg of caffeine. While this is definitely less than coffee, which can have up 200 mg of caffeine, it’s still enough of the substance to have the stimulant effect in your body.

Additionally, it’s better to take green tea so that you don’t build up a caffeine tolerance quickly. However, the bioactive substance that really makes green tea the fantastic healthy drink that it is are antioxidants called catechins. Epigallocatechin gallate or EGCG in particular is the most important of these catechins, which is known to boost metabolism. If you’re not into the flavor of green tea, you can also take green tea extract supplements to enjoy the same result.

Green Tea Can Help You Bust Fat Cells Quickly

When it comes to burning fat, the cell first needs to be broken down and transferred to the bloodstream before it can be utilized for fuel or incinerated from our bodies. Taking green tea helps get this process started thanks to its active compounds which boosts the effectivity of our fat burning hormones. EGCG, which we mentioned earlier, is the main antioxidant in green tea.

This antioxidant causes a chain reaction between enzymes in the body, which at the end of the day triggers our nervous system to start breaking fat down. Caffeine, another one of green tea’s main substances, actually has a synergistic effect with EGCG in this process, which increases the level of hormones in the body to breakdown fat cells. At the end of the process, the fat becomes available in the blood stream to be used as energy.

Green Tea Can Give Your Metabolic Rate a Round-the-Clock Boost

Our bodies are constantly working to burn calories. It’s a never-ending process that takes place whether we’re on a treadmill, lying down in bed, or sitting at a desk. This is because our body’s cells are constantly performing millions, if not billions, of regular functions that will always require energy. Now, generally speaking, when we’re at rest, our body’s capacity to burn calories is lower than when we’re exercising.

However, studies have been performed to show that green tea can actually help our bodies burn quite a bit more calories even when our bodies are at rest. In one study, results showed that people in the study burned an average of 4 percent more while other studies show an 8 percent increase in fat burn. If we’re going with the results of the first study, that’s an additional 80 calories a day burned without even having to try.

Green Tea Can Give You an Extra Fat Burning Boost While Exercising

Given that green tea can accelerate the natural fat burning capabilities of in a person’s body, the effect can get even stronger when a person is exercising. In a study conducted on men, results showed that the men who were taking the green tea extract supplements while exercising burned an average of 17 percent more than men who weren’t taking the supplement.

Another similar study that lasted 8 weeks garnered similar findings, as individuals taking green tea supplements were burning more fat during both exercise and rest. This makes green tea an incredible drink or supplement to be taking when you have a lot of fat to lose. If you doubt the effectivity of green tea in this aspect, just give it a try for yourself. After all, there’s got to be a reason that green tea is a popular ingredient in fat burning supplements.

Green Tea Could Help You East Less

One of the potential benefits of taking green tea supplements or adding green tea to the beverages that you drink is a drop in appetite. Not only does this mean less fat intake, it also means less calories in your daily caloric intake. Now, the many studies done on this aspect of green tea have conflicting results, so we don’t suggest relying solely on green tea to help you cut your calories.

It’s still important to practice mindful eating and doing your part to create a caloric deficit during your weight loss journey. There is one aspect of green tea that is showing particular promise: it’s ability to reduce the amount of fat your body absorbs. This hasn’t been confirmed for humans yet, but animal studies are turning up positive for now.

Green Tea Can Help You Burn Harmful Stomach Fat

green tea for weight loss

Just to make sure that everyone’s expectations are managed, green tea doesn’t do much by way of number of pounds lost. That’s not to say that there isn’t any weight loss when taking green tea, however. Studies point to the fact that people do lose weight, but controlled tests show a weight loss of about 3 pounds on average. What’s key about green tea’s effect on weight loss, however, is that not all fat is created equal. While green tea doesn’t result in a high number of pounds lost, most of the weight that is lost is from visceral fat – the fat around our abdomens linked to tons of diseases and illnesses.

Running for Weight Loss

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Running for weight loss, can you get results? We all know that if we want to lose weight, we have to eat well and work out. When it comes to working out, one of the most popularly recommended exercises is running since it has been advertised and hailed as a fantastic option for weight loss. If this is the case, the why is it that some people can run for months and still not see any results reflect on the scale? After all, it’s no secret that running burns tons of calories and there are tons of people out there who have claimed to have lost a lot of weight from the said exercise. What’s the bottom line then? Is running even any good for weight loss? Can it really help people lose fat and achieve their ideal body weight? Well, yes and no.

Running takes a lot of endurance, strength, sweat, and will power. Couple that with a good diet and you’re pretty much guaranteed to drop pounds, and yet some people don’t because they are, essentially, self-sabotaging. At the end of the day, running is supposed to be good for weight loss, but it won’t be if you’re making any of the following mistakes.

Running for weight loss

Sabotage 1: Pigging Out After a Run

It’s normal to feel positively famished after a long run. This is because you’re burning tons of calories, so it’s your body’s natural reaction or need to refuel. However, we can’t stress enough the importance of refueling wisely after a run. Just because you’ve accomplished a long run doesn’t mean that you should stuff your face with junk food as your recovery food. If you do this, chances are extremely high that you’ll be hungry again in the next hour.

A long run also doesn’t mean that you’re allowed to eat to your heart’s content. While a snack after a run is essential to your body’s recovery, it’s important that you choose a snack that is high in protein and carbs with a high glycemic index. It’s also important to make sure that your snack doesn’t exceed 150 calories.

Sabotage 2: Thinking You’re Burning More Than You Actually Are

While there are people who underestimate what they are capable of, there also people who definitely tend to overestimate their workouts and the effectivity of their workouts. With that in mind, you can’t come back from a run and just assume you’ve burned over 500 calories just because you’re covered in sweat.

To put it into perspective, a woman who weighs 150 pounds will burn about 495 calories if running at a pace of 10-minutes-per-mile for 45 minutes. If you didn’t run this long or this fast, then it’s likely you’re not burning the amount of calories that you think you did. The best way to get a good gauge on the amount of calories you’re burning is by investing in a heart rate monitor or making use of a fitness tracker.

Sabotage 3: You’re Not Running as Much as You Think You Are

Running for Weight Loss

If you’ve been running for well over three months and still aren’t seeing results, then it might be time to analyze your calendar. Are you running as much as you should be? Are you really running as much as you think you are? Because if you’re not seeing much results but are sticking true to your diet, then there’s a good chance that you’re not actually getting enough miles in throughout the week.

Think of it this way, one 45-minute run or two 20-minute runs in a week isn’t enough for you to get the results that you want. If you want to lose weight at an average rate of 1 pound per week, then you need to be dropping or burning at least 400 calories per day through the synergy of your diet and runs. To accomplish this, you need to run at least 3 times a week for a solid 45 minutes and incorporate other kinds of strength exercises or light cardio exercises throughout the week.

Sabotage 4: Following the Same Routine Every Day

There’s nothing wrong with having a routine for your week. If you’re just starting out with running, then identifying a route around your neighborhood or a place that’s familiar to you can set you on the right track to really making running a habit. However, if you keep returning to that same route for an extended period of time, then you’re well on your way to a weight loss plateau.

Our muscles are fantastic at adapting to new things and strenuous activities, so if you’re running the same route day and day out, then your body will quickly adapt to it and you’ll start burning less calories. To avoid this and to make your runs effective, mix your routine up by trying a new route with a great incline or even try running on a new surface every now and then. Another great way to mix up your run and your body burning maximum calories is to add intervals into your regular route.

It’s also important to combine your runs with different kinds of exercises throughout the week that will target strength training or will work a different area of your body while still being a cardio exercise.

Sabotage 5: Focusing on the Scale

running for weight loss

We know that one of the biggest indications of weight loss is the number that you see on the scale, but if you focus on that number that you’re likely to be setting yourself up for further disappointment. So why is it important to not focus solely on the scale? Because of the kind of exercise that running is.

Running is a fantastic way to tone up the muscles of your lower body and even the muscles of your abdomen. As your fat diminishes, muscle builds. Now, it’s no secret that muscle is denser, which means it takes up less space while weighing more. So although your weight many not be going down on the scale, your other body measurements like your waist size or leg circumference could be going down. Remember that the scale isn’t always the best way to monitor the progress that you’re making.

Yoga for Weight Loss Exercises

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Yoga for weight loss is not the first thing you think of when it comes to losing weight. When you think about awesome exercises for weight loss, chances are that yoga isn’t anywhere near the top of that list. In fact, the debate about yoga as an effective exercise for weight loss is a long standing one that has been discussed over and over again by fitness experts and influences all over the globe.

Some experts maintain that yoga simply isn’t fast-paced enough to burn the appropriate number of calories needed to achieve worthwhile weight loss. Meanwhile, other professionals maintain that it’s extremely effective for shedding fat among st other appealing benefits. What’s the bottom line then?

Yoga for weight loss

Why Do People Like Yoga in the First Place?

Yoga for weight loss

Regular participation in yoga can have numerous benefits for your body, all of which make it incredibly popular amongst the fitness community. For example, practicing yoga just 2 times a week can help you feel stronger, feel much more flexible, and improve your overallbody positivity. Additionally, yoga is fantastic at reducing stress.

It will help tone your muscles and have a huge impact when it comes to improving mental and physical health. This brings us back to the question of whether it can help you lose weight? Well to figure this out, what to look at what yoga can and can’t do.

Yoga Can…

  • Yoga can help you build strength, especially when performing poses that require holding a position for a prolonged period of time.
  • Practicing yoga helps you tune into your body and understand the capabilities of your body much better.
  • Yoga helps to improve yourself image as well as give you a better sense of well-being.
  • Stress reduction is an awesome result of yoga. Reducing stress means having decreased bouts of stress eating, which can definitely and likely encourage weight loss.
  • The practice of yoga helps an individual be more aware of what it takes to live a healthy lifestyle, which means that it will be able to help you maintain weight loss through consistent participation and practice.
  • Yoga promotes a holistic approach to weight loss.

Yoga Can’t…

  • In terms exercise, yoga is not capable of raising your heart rate to a point where it will trigger weight loss on its own. It needs to be combined with other exercises if you really want to shed pounds.

So, the verdict? If you really need to lose weight and you only intend to do gentle yoga, it’s probably not going to be enough to cause you to lose the weight you want or need to. This is especially true if you’re doing gentle yoga. The best approach will be to combine yoga with other aerobic exercises that you enjoy such as running or dancing, to give your body the total work out it needs while also burning some serious calories.

What’s key about yoga in the whole weight loss process is how it emphasis the need to listen to your body and considering the other aspects that of weight loss and wellness as a whole. For example, stress reduction is a huge factor in weight loss and could really help you drop the weight that you’ve been struggling to lose in the past.

What’s the Best Yoga to Add to Your Routine?

We touched a bit on this earlier, so now let’s go in-depth. There are so many different kinds of yoga practices out there, all of which have different approaches and require varying degrees of energy and effort. If you’re a newbie to yoga, it should go without saying that you should start with a gentle beginner’s class.

If you’re more practiced and really want to take things up a notch, there are certain classes that you’ll want to prioritize over others. For example, athletic vinyasa classes are guaranteed to burn the most calories out of all practices because they typically start with a fast-paced series of different poses to warm you up. Here are the Vinyasa classes that will help you get your sweat on, yoga style:

Power Yoga

Power Yoga is arguably one of the most popular kinds of Vinyasa classes at sports clubs and gyms because of its intensity. That’s not to say that it isn’t available at dedicated yoga studios. As one of the more popular and more challenging types of yoga classes, power yoga is great at helping you burn extra calories and is founded on the concept of building heat and intensity of your Ashtanga practice. Power Yoga goes through a fixed series of poses to accomplish this.

Hot Yoga

Make you bring a towel or two if you’re headed into a hot yoga class. Guaranteed to make you sweat buckets, hot yoga is another one of the preferred yoga classes to help speed up fat loss. Hot yoga is essentially Vinyasa yoga that is performed in a heated room, which really ups the ante in terms of difficulty and lung power. It’s also important to note that hot yoga and Bikram yoga aren’t one and the same. Rather, Bikram is a form of hot yoga that was developed by Bikram Choudhury. An additional bonus of hot yoga is it helps reduce water weight thanks to all the sweat it’ll get you pouring out of your pores.

Ashtanga

yoga for weight loss

Practiced by some of the most dedicated yogis out there, Ashtanga is an intense and extremely vigorous style of yoga practice that is likely going to have you sore the next day. While it’s possible for beginners to take part in Ashtanga classes, it might be better for them to try a gentler practice like Hatha Yoga and build up their form before hopping into an Ashtanga class.

What’s cool about ashtanga, however, is that it follows the same series of poses each time. This means that you can continue to learn the sequence and practice it any time. Frequent practice will allow the individual to really build strength and flexibility. Just remember that it’s important for you to go at your own pace. Don’t force it if you’re not ready and if you need to take a breather, listen to your body and get into child’s pose.

Apple Cider Vinegar Diet- Can you really lose weight with this diet

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If there were ever a pursuit that was universal to every country in the world, it would probably be the quest to be healthier and to lose weight. With so manyproducts out there claiming to help people magically lose weight, it’s easy to see why the fitness industry is one of the most lucrative ones out there.

The problem is that not all of these so called miracle products work! Many people will take them only to be disappointed with the results. The great thing is that there is one fitness craze out there today that actually works: apple cider vinegar. Apple cider vinegar is an accessible and affordable ingredient that you can introduce to your daily diet to help you shed body fat and lose weight. Here are some of the reasons why Apple Cider Vinegar could be the answer to your weight loss needs.

The Apple Cider Vinegar Diet- Is it Real

How It Works 1: Hunger is Kept at Bay

There’s all kinds of appetite suppressors out there, but we find that apple cider vinegar is one of the most effective ones out there. When it comes to losing weight, suppressing your appetite is hugely important to ensure that you don’t overeat and maintain a calorie deficit throughout the day. Apple cider vinegar is great at keeping you fuller for longer.

If you think it sounds too good to be true, then look to the science. Studies show that people who ate bread with vinegar felt much fuller than those who ate just bread. The key substance here is acetic acid, which is the primary constituent of vinegar, that gets consumed. The higher the count of acetic acid, the fuller you’ll feel.

apple cider vinegar

How It Works 2: Suppressed Fat Accumulation

Now there aren’t many studies that really support this aspect of apple cider vinegar, but there’s still a ton of real life experience that shows how effective it is at suppressing fat accumulation. How does it do this? Well, apple cider vinegar is packed with organic acids and enzymes that have great potential to speed up your metabolism and thus increase your fat burn.

While there is certainly a need for more research to be conducted for this aspect of apple cider vinegar, a recent animal study in Asia is looking very promising in that vinegar consumption has shown an increased production of fat burning enzymes.

How It Works 3: Improved Digestion and Body Detoxification

Have you heard of all those crazy juice cleanses that people have been going on in an effort to detoxify their bodies? While we definitely love the occasional juice cleanse, there’s just no way we’re going to be staying on it for an extended period of time just to detoxify.

The great thing about apple cider vinegar is that it helps our bodies get rid of toxins and aids our digestive systems to make sure our they run smoothly and much more efficiently. Apple cider vinegar is also high in insoluble fiber which means that it will absorb the nasty toxins in your body and flush it out through your bowels.

What Type of Apple Cider Vinegar Should You Use?

Now that we know how apple cider vinegar works to help with our quest to lose weight, the question then becomes what’s the best way to utilize apple cider vinegar so that we enjoy all of its benefits? Well the first thing to consider in this case is what kind of apple cider vinegar is the best to use. To get the most of your vinegar, it’s important to go for its “raw” form, which means that it hasn’t been processed.

If you don’t know how to distinguish between raw unprocessed apple cider vinegar and it’s processed counterpart, look for a cloudy vinegar. If it’s cloudy, it means that it still has the “mother” or the substance which contains most of the vinegar’s fat busting properties. It’s also important to go for organic apple cider vinegar. Remember, apples are one of the most heavily treated fruits out there when it comes to pesticides, and that’s just not the kind of stuff you want to be putting in your body.

How Do You Take It?

Using apple cider vinegar to help you lose weight is simple but requires regularity and commitment. You can’t just take it once and expect miracles to happen. You will need to stick to it over a certain amount of time. The best way to incorporate this vinegar into your weight loss routine is to take a cup of water, warm water preferably, and to add a teaspoon of the apple cider vinegar into it. You can increase the amount of vinegar as time goes by.

Some people drink up to three tablespoons of it in the morning, but again, listen to your body and take time to get used to the flavor if you’re not particularly fond of it. The scientific community suggests 2 tablespoons of vinegar with a cup of water if you really want to get your fat loss revved up.  Now, remember that apple cider vinegar is very acidic so it’s crucial that you dilute it in water so that you protect your teeth, stomach lining and throat when you’re consuming it.

Drinking apple cider vinegar in its undiluted form could do you more than good. If you’ve got sensitive teeth, then it’s advisable to drink your vinegar water through a straw to preserve the integrity of your tooth enamel.

apple cider vinegar diet

Tips and Tricks

For some people, no amount of diluting or frequency of drinking will help them adjust to the taste of apple cider vinegar. In these cases, it’s acceptable to improve the flavor of your apple cider vinegar drink by adding a touch of honey to it. The great thing about this is that honey also has its fair share of health benefits so combining them in one warm drink in the morning can do wonders for your overall health. Just bear in mind that too much of a sweet thing can be bad, so if you’re going to add honey to your vinegar water, do so sparingly.

Here’s how to increase your appetite if you struggling with eating

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How to increase your appetite? Though most people struggle with how to decrease and reign in their crazy appetites, there are definitely some people out there who struggle with increasing their appetite and putting weight on. If you’re one of those people who are starting to get sick, losing too much weight and have no appetite, then you know just how important it is to turn the situation around and start boosting your desire to eat. We have the answer on how to increase you your appetite.

You can try forcing the food down, but if first-hand accounts have ever been any indication, then it’s safe to say that this isn’t a good idea and could even make the stress of losing weight even worse. Luckily, there are a handful of tricks that you can try to start increasing your appetite. Whether you need these tips for yourself or for a loved one, we encourage you to give them all a read through and see which one’s work for you.

How to increase your appetite tricks

Trick 1: Eat Small but Frequent Snacks

Instead of trying to force feed yourself a giant plate of food at every meal, why not give eating smaller snack-like meals more frequently throughout the day? Having to stare down a plateful of food could just take whatever appetite you had away, and there’s much less to be daunted about when all you have to eat is half a sandwich and possibly some vegetables. Some other small meal options you can try is a cup of soup, a handful of nuts with your choice of cheese, a cup of fresh fruit and a small serving of oats. You can start small, but try making your way up to 6 or 7 small snack-sized meals a day to make sure you’re getting enough calories in.

how to increase your appetite

Trick 2: Get Creative with Flavoring Your Food

Now this might not be true for all of you, but sometimes, a lack of appetite all boils down to not being able to taste your food or maybe not liking the way your food is being seasoned. In these cases, remember that herbs and spices are your best friends.

Not only do they give your tongue pleasing sensations if you’re the kind of person who can’t taste anything, but they’re also great at enhancing the natural flavors of your food without having to add too much salt. One of our favorites to give bland food a kick is Tabasco (Sriracha comes in at a close second), but powdered spices like cinnamon, cumin, turmeric and ginger are also great additions to a lackluster meal.

Trick 3: Stock Your Pantry with Foods You Love

There’s no arguing that it’s much easier to eat when you actually enjoy what you’re eating. That being said, if you need to boost your appetite and find ways to increase your food intake, then one of the surest ways to accomplish that is by keeping food that you delight in around the house. Your entire pantry and refrigerator should be stocked with foods that you love to much on or indulge in so that you up your chances of eating enough food in a day to help you gain weight.

Well, what if you’re the kind of person that just doesn’t enjoy going to the grocery? Listen, eating disorders or prolonged loss of appetite isn’t something that you should try and tackle alone. You can always reach out to someone in your family or a close friend to help you out. There are also several great grocery delivery services that you can look into to make the process easier.

Trick 4: Go for Food Items that are Energy Dense

Similar to the earlier trick, when you’re stocking your pantry and refrigerator, it’s also a great help if you go for food items that are energy dense. What does that mean? Well, to put it simply, calling a food energy dense is just the nice and polite way of saying that something is high in calories.

It’s especially important to choose foods that will give you more bang for your buck, in a manner of speaking, if you’re eating smaller but more frequent meals throughout the day. Some great energy and calorie dense foods to add to your pantry or snack stash are nuts, nut butters, cheese, avocados and legumes.

Another easy way to boost your caloric intake in small servings is by adding your favorite sauces, melted cheese, butter, gravy or creamy dressings to your carbs. We’ve never met a person that’s said no to ultra-creamy mashed potatoes drenched in a spectacular gravy.

Trick 5: Save Your Water for Between Meals

We always tell people who are trying to lose weight that it’s absolutely crucial for them to drink tons of water before a meal and throughout the meal. It’s only common sense to flip this advice around if you’re trying to gain weight. Instead of drinking water throughout your meal.

Try to cut back on it and save your water intake for between your meals instead. If you drink water with your meal, there’s a high likelihood that it will cause you to cut back on the volume of food you consume. If can’t get through a meal without a drink, then try to take a small sip every now and then so that you can really focus your attention on your food.

how to increase appetite

Trick 6: A Liquid Meal is Better than No Meal at All

There are really going to be days that you really just can’t get anything down no matter what trick you try. In these cases, remember that a liquid meal is better than no meal at all. Try drinking meal replaces that aren’t loaded with sugar or try blending up your favorite frozen fruits with your choice of milk.

To add more calories and to give you the boost of protein that your body will need, you can also add a tablespoon of your favorite nut butter or a scoop of your go-to protein powder. Some other additions that can bring up the nutritional value of your smoothie are chia seeds and flax seeds.

How to lose weight fast and easy?

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No one ever said that losing weight was easy. The worst part is when you think you’re doing everything you could possibly be doing right, when in reality, you’re actually making a ton of mistakes that are keeping you from achieving the results you’ve been dreaming of. There are actually a handful of things that you could be overlooking that are hindering your progress. It’s also possible that you’ve received advice from a trusted source and are following it strictly without knowing that it’s actually misguided or outdated advice. Whatever the case, the most important thing, if you want to lose weight fast and easy, is to identify those mistakes and start making a change asap. Here are some mistakes that you could be making and how to correct them so you can start working towards hitting your weight loss goals.

#1: Obsessing Over the Scale

We’ve all been there: hopping on the scale every day, even twice a day, just to check if you’ve made any progress. Listen, we understand wanting to track your progress but if you’re weighing yourself daily you’ll get one thing accomplished: going crazy. Fixating on the number is the number way to discourage yourself and fall right off the band wagon. Instead of weighing yourself daily, try tracking your success in inches instead of in pounds. Try measuring yourself every two weeks and weighing yourself every month.

#2: Failing to Lift Weights

For some reason, so many people have it in their heads that weight lifting will make them bulky and for that reason, they should stick to cardio only. Folks, this is so backwards we can’t even deal. Strength training is a hugely effective when it comes to weight loss, in fact, it’s critical. Strength and weight training helps our bodies build lean muscle mass, which in turn helps our bodies burn much larger amounts of calories. The best strategy for weight loss is always a combination of aerobic exercise and strength training.

#3: Believing the “Diet Food” Hype

One of the biggest mistakes that people always seem to make is believing the hype of processed low-fat or diet foods. Not only are these fat-free or so-called diet foods much higher in sugar, they’re also unbelievably high in chemical additives and are more likely to have you craving more food than you initially wanted. Instead of falling for the hype of over marketed products, choose whole foods, even if they’re full fat versions, and moderate your consumption.

#4: Ignoring Nutrition Labels

In our earlier point, we touched on the fact that tons of marketers can put pretty much whatever they want on a product’s label even if it’s not entirely true. You would think that most people would figure out that some of their claims would be too good to be true, but that’s not necessarily the case. The reason that these brands get away with making the claims they do is because they know that tons of people are too lazy to read the nutrition labels on boxes. When you fail to check your food’s label, you are much more likely to consume unwanted calories and chemical laden ingredients. While we don’t think being overly paranoid about everything is a good idea, being extra cautious with what you put in your body is definitely always a good idea.

#5: Developing Unrealistic Expectations

The number one way to de-motivate yourself when you’re trying to lose weight fast and easy is to have unrealistic expectations of what your fitness journey is going to be like. Sure, having health and weight loss goals are crucial for your success, but you need to be setting goals that are realistic. For example, chances are that you’re not going to drop 10 pounds in one week alone – at least not if you’re doing it in a healthy way. When you’re goal setting at the beginning of your fitness journey, go for modest goals and adjust along the way. This way you’ll know what’s realistic for your body and what’s shooting for the stars.

#6: Over Eating

One of the most common pieces of advice for weight loss is to eat smaller meals more frequently. While we agree with this advice, some people tend to take it to the extreme by either eating larger meals than advisable or forcing themselves to eat even when they’re not hungry. Yes, it’s important to keep your body fueled, but if you’re not hungry, then as a rule of thumb, it’s better to skip the meal you have coming up.  For the best results for your weight loss journey, only eat your next small meal if you’re hungry.

How to lose weight fast and easy?

#7: Failing to Track Your Eating

Just because you’re being “good” about eating healthy food that’s ideal for weight loss doesn’t mean that you should stop tracking what you’re eating. Sometimes, we take our “healthy food” as license to eat more than we should, which generally ends with you eating much more than you should be. There’s also the possibility that although you’re staying under your calorie restriction, you’re not consuming the proper amount of protein, fiber, fat and carbs to optimize your body’s fat burning capabilities. Whether you choose to track your food with an old-fashioned notebook or one of those new apps out there, it doesn’t matter. What’s important is that you get it done.

#8: Over Estimating Your Caloric Burn

Some people eat all kinds of food, take all kinds of supplement, or exercise in a certain way because they believe that it will supercharge their metabolism. While foods do have the capacity to boost your body’s metabolic rate, chances are that it’s not quite as large as you think. Sometimes, it much, much less than you think. When you do this, not only do you set yourself up for disappointment, you also inadvertently give yourself license to eat more than you normally would. One of the most common lies people tell themselves these days is, “I deserve this treat because I worked out today.” No. Just no.

How to ditch your pregnancy weight fast and Easy without going to the gym.

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Motherhood is one of the most fulfilling things that any woman will ever go through. Sure, your kids will probably drive you mad every so often, but we don’t know a single mother who didn’t love their baby the moment they laid eyes on their little bundle of joy. If we’re talking about one thing that every new mother is desperate to be rid of, however, we’re putting all our money on this: pregnancy weight.

The moment a woman gets pregnant, it’s pretty much guaranteed that the baby weight will slowly start to accumulate. Ladies, it’s okay. We’re eating for two people, after all. But that still doesn’t change the fact that there’s probably going to be some work to be done once you push that baby out. That’s not to say that the process doesn’t get daunting though. If you’re a new mom and don’t quite know where to start in between all the crying, feeding and diaper changing, we’ve got a few tips to get you started.

Tip #1: Breastfeed

Honestly, we’re huge fans of breastfeeding. Not only is it fantastic and totally important for your baby’s health, it’s also a complete game changer when it comes to dropping your pregnancy weight.

Amazingly, breastfeeding causes a woman’s body to burn and extra 600 to 800 calories per day. Even better? All you have to do is get comfortable and let your baby nurse. Sure, you’ll need to consume an extra 500 calories per day to maintain breastfeeding, but that’s nothing compared to the benefits you get in return. Some women have even reported that they dropped all their baby fat through breastfeeding alone.

One important thing to remember though ladies is that when you start to wean your child off of breastmilk, or when your baby starts eating solids, your caloric burn will, naturally, plummet. When this transition starts to take place, you also need to adjust your diet. Start decreasing your calorie intake and increasing your exercise.

Tip #2: Do Your Best to Get Up and Move

Being a new mom is tough. Sleepless nights are the norm and sometimes getting used to caring for a tiny human can be overwhelming at best. Who has time to think about exercise in the midst of this all, right?

We want to assure you that it’s completely okay to feel like this. In fact, most new moms won’t be ready for any serious exercise until a month and a half after they give birth. This number goes up if you delivered your baby through a Cesarean procedure, too. Regardless, there are some easy activities that you can try to throw into your day just to make sure that get up and move a little.

One easy activity is to just get out of the house and walk around the block. Not only do you get to enjoy some fresh air and a few moments of alone time, the walking will also feel good and won’t cause any bleeding. You can walk just a bit further with every day that goes by until you’re ready to start throwing 30 minutes of cardio back into your regular daily programming.

Tip #3: Pay Attention to Your Caloric and Fat Intake

Ladies, you can’t eat the same way post-pregnancy that you did during your pregnancy. If you’re serious about ditching the all the weight you gained during your bun-in-the-oven days, you’re going to have to start paying good attention to the food that you put in your body.

For example, chips and sodas are out the window (you probably shouldn’t be eating this during your pregnancy either). Fad diets are also a huge no-no, especially if you’re a new mom. Remember that you need tons of nutrient-dense foods in your diet when you’re nursing a child because these are what you’ll pass on to your baby.

Stock your pantry and refrigerator with fantastic whole foods that are rich in nutrients. Some must-haves include whole grains, fresh fruits and veggies, lean protein and dairy products that are naturally lower in fat.

In addition to watching what you put in your body, it’s also worth mentioning that you should be mindful of the way you fuel your body too. Go for healthy cooking methods and try to spread out your nutrients equally throughout the day since babies tend to feed frequently. Small but frequent meals are the best way to go. Plus, this way of eating will help you metabolize your meals more efficiently and cause your body to store less fat.

Tip #4: Take a Decent Nap

Sleep. Is. Good. Actually, allow us to rephrase. Sleep. Is. Very. Good. We know that it’s kind of impossible to get a solid block of sleep when you’re a new parent, but that doesn’t mean that you shouldn’t take every chance that you can get to nap.

As a rule of thumb, sleep is a crucial element to weight loss because this is when your body regenerates and regulates your body’s hormones. Additionally, it’s a lot easier to avoid binge eating when you’re asleep. When it comes to post-pregnancy weight loss, however, sleep is especially important because caring for a newborn will throw your body through a loop. Your unusual sleeping cycles will have an effect on your metabolism and this will become one of your biggest hurdles to losing your pregnancy weight.

One easy way to get those extra naps in is to sleep when your baby sleeps. Yes, we understand that there’s tons of housework to be done, but it’s going to have to wait. Also, this is what your husband is there for. Make it clear to him that you need his support and that you need the extra sleep so he’s just going to have to pull some extra weight around the house. Taking naps when your child does will allow you to minimize your sleep deficit and keep those cravings at bay. Besides, extra rest is always welcome.

Determining Your Body Type: A Guide to Somatotypes

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Somatotypes

Have you ever wondered about what body type you are? Women have been going on and on for ages about having hourglass figures or being a pear-type, and while those are certainly commonly identified body types, that’s not at all what we’re talking about. True, everybody is different and unique. After all, some of us are taller than others, some wider than others, some people have higher bone densities and so on, but did you know that every person on this planet will fall into one of 3 distinct body classifications? These body types or classifications are known to the scientific community (and the health and fitness community as well, of course) as somatotypes.

Why Does It Matter?

You might be trying to figure out why this should even matter to you. For most people, the concern is simply about losing weight or getting fit, regardless of body type. Adding another thing to try and figure out just isn’t on your agenda.

Well, folks, it’s time to put it on there because knowing what your body type or somatotype is can actually help you tailor your weight loss and fat loss programs to have dropping an optimal amount of weight monthly. Likewise, knowing your somatotype can also help you figure out what kind of exercises or training routines you should be doing to build muscle mass.

What are the Existing Body Types?

As we mentioned earlier, all humans can be classified as one of three different body types or somatotypes. The three types of bodies are: ectomorphs, mesomorphs, and endomorphs. There are many reliable diagrams that exist to help you see the difference between the three classifications, but if you don’t have access to one, there are also easy ways to identify which body type you are simply by examining yourself in the mirror.

For example, people who are ectomorphs are generally those who are thin and small-boned. They also enjoy naturally lower amounts of body fat, but then also have to deal with less muscle mass. On the other hand, mesomorphs are best described as natural athletes. Their bodies exude an air of athleticism and lean towards more moderate levels of fat and a good amount of lean muscle mass.

Meanwhile, endomorphs naturally have higher amounts of body fat, don’t fret just yet, and generally have rounder and softer looking bodies. Some of you might be able to identify your body types just by reading this overview, but if you’re still not quite sure, then you’ll want to have a closer look at what qualities are most associated with the three body types.

Meet the Mesomorph

What do Arnold Schwarzenegger, Sylvester Stallone, George Clooney, Bruce Willis and Andre Agassi have in common? They’re all mesomorphs. Generally hailed as the best or luckiest body type of them all, mesomorphs are most commonly referred to as the world’s natural athletes. Not only is it easier for mesomorphs to gain muscle, it’s also advisable for them to focus on workout regiments are revolve around strength training. As a rule of thumb, cardio exercises should stay moderate for this body type.

To determine if you’re a mesomorph, check your body to see if you have any of the following traits:

  • Your shoulders and hips are roughly the same width
  • You have reasonably thick forearms
  • Your body tends to look more rugged or square
  • Weight gain and weight loss isn’t much of an issue for you
  • You have a chest circumference in the range of 37 – 44 inches

Meet the Ectomorph

If mesomorphs are typically referred to as the luckiest body type, then ectomorphs take the award for being the body type with the least to worry about weight wise because they’re don’t really have to worry about gaining weight. On the down side, however, it’s much harder for an ectomorph to put on muscle mass, thus earning themselves the nickname of “hard-gainers”.

Ectomorphs need to eat substantially more calories than any other body type to get their gains going and should focus entirely on strength training and keep their cardio to a minimum if they want to make their workouts the most effective. Kate Moss, Bruce Lee, Cameron Diaz and Brad Pitt are all standard examples of ectomorph type bodies.

Other determinate features of ectomorphs include:

  • Hips that are narrower than the shoulder width
  • Fitted jeans feel loose around the glutes
  • Smaller or more slender forearms
  • A long and narrow body
  • A chest circumference of less than 37 inches

Meet the Endomorph

Zac Efron, Jennifer Lopez, Chris Pratt and Beyonce Knowles are just some of the celebrities out there that fall into the endomorph classification. Perhaps the easiest way to describe an endomorph would be to say that it’s the complete opposite of the ectomorph body type.

Endomorphs tend to be larger in appearance and have the propensity to gain weight easily. Traditionally speaking, endomorphs are also the body types that have the hardest type shedding pounds. The bright side to this, however, is that it’s actually relatively easy for endomorphs to put on a decent amount of muscle mass.

It’s crucial for endomorphs to adopt a lifestyle that has as little fat as possible and creating a constant caloric deficit until they reach their goal weight. Cardio is key for endomorphs, high intensity interval training in particular, and adding to it a decent and challenging strength training program too.

Some additional key indicators that you have an endomorphic body are:

  • Having shoulders that are wider than your hips
  • Having a body that tends to look round or soft
  • Thicker forearms
  • Ease in gaining weight but difficulty in losing weight
  • A chest circumference that exceeds 44 inches

What Next?

Now that you know your body type, it’s time to figure out what workouts will work best for your body type. We’ve given you some guidelines to start with above, but as always, it’s best to really come up with a concrete plan to set yourself up for success as early as possible.

Can Metformin Actually Cause Weight Loss?

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metformin weight loss

If you know anyone who is suffering from type 2 diabetes, chances are that you’ve heard of the drug called metformin. Now, if you also happen to be someone who is desperate to lose weight and keep it off, then it’s also possible that you’ve heard about metformin’s supposed capability to help you lose weight. There are tons of articles out there suggesting that metformin could be the secret pill to all of your weight loss needs, but is there any veracity to those claims?

Well, the short answer is that it’s a definite maybe. There is a certain prospect that taking metformin can help you lose weight and a good reason why your doctor might even suggest that you take it if you’re really trying to lose weight, and here’s why.

The Evidence Behind the Theory

Metformin, which is also known as Glucophage, is an oral medication that is most often prescribed to patients with diabetes. Metformin helps patients control their blood sugar levels and also assists in the absorption of available glucose in the individual’s bloodstream. While metformin is generally a safe medication to take, some patients may experience some side effects such as muscle pain, uneven heart rate, weakness and dizziness. Another commonly advertised side effect of metformin is the possibility of weight loss.

A lot of research has been put into metformin and the many properties it has that can promote weight loss. According to studies, it’s possible that metformin can decrease appetite and thus reduce your daily intake of calories. Some research also suggests that metformin alters the way your body stores and makes use of fat. Metformin has also been shown to boost caloric burn while exercising, which is why doctors recommend a regular exercise regimen while on this medication.

What to Expect from Taking Metformin

Now, it’s very important to know that doctors make no concrete promise in taking metformin for weight loss, but there is certainly a great deal of scientific proof available to show that it’s effective. One important thing to note, however, is that metformin isn’t and shouldn’t be treated as a quick-fix solution to obesity.

A long-term study was conducted, which shows that any weight loss that could be attributed to metformin tends to occur gradually over the course of one to two years. Additionally, the degree of weight loss is also relative to the person who is taking it. In fact, in the study, the average weight loss between two years or more was seven pounds.

Another possibility is that you won’t lose any weight at all. This is because taking metformin still requires adhering to a lifestyle of healthy eating and regular exercise. Those who adjust their lifestyle for the better have been shown to lose the most amount of weight when coupled with a metformin prescription. As we mentioned earlier, metformin could potentially help boost the fat burn accomplished through exercise, so a regular exercise routine is preferable to lose the maximum amount of weight possible while taking the medication.

Will It Work for Me?

Just as with any other kind of weight loss medication, there’s no one hundred percent guarantee that it metformin will work for everyone. As we mentioned earlier, it will take healthy habits and exercise for metformin to have positive effects on your weight loss journey. Additionally, the weight loss you experience could potentially only last for as long as you are on the medication. Essentially, what this means is that when you stop taking metformin, there’s a high likelihood that you could gain the weight back. With that being said, we recommend that you view metformin like you would any other diet or weight less supplement – a supplement to healthy habits, not your magical solution to weight loss.

One other important thing to consider when it comes to metformin is that there’s no guarantee that your doctor will even prescribe it to you. Metformin is typically only prescribed to patients who are pre-diabetic or already have type 2 diabetes and generally for the purpose of managing diabetes. Another thing that you should take into serious consideration is that using metformin for weight loss is, essentially, an off-label purpose so the FDA has in no way approved this medication for the purpose of weight loss.

What Happens if my Doctor Does Prescribe it to Me?

If you’re one of the people who have been prescribed metformin, then it means that your doctor sees a need for it. The first step that you should make sure to complete if it is prescribed to you is to let your doctor know of all the other kinds of medication that you are taking. It’s especially important to disclose any medication you’re taking that is related to diabetes.

Another good idea is to bring at least a week’s worth of your pre and post meal blood sugar records so that the doctor can have a look and adjust your prescription if needed. Dosages prescribed depend on various factors, so it’s folly to assume that your prescription will be the same as others you know who are on the same medication. It’s common for doctors to prescribe a low dosage of metformin when you’re just starting the medication and then adjust and increase your dosage gradually as time goes by.

When taking metformin, it’s important to take it with a meal whether you’ve been prescribed to take it once or twice a day. At the same time, you should take care to avoid consuming high-calorie or high-fat meals while on this medication. The best diet to maintain, while on metformin, is to consume primarily fresh fruit, vegetables, an appropriate serving of nuts and whole grains.

You should also continue to track your blood sugar after meals. Another fantastic practice to maintain while you are taking metformin is to drink a full glass of water every time you take your dosage. As a happy bonus, taking a glass of water each time will aid in feeling satiated and decrease your cravings for unhealthy food.

Are Bananas Any Good for Weight Loss?

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It’s no secret that the battle of the bulge rests primarily in your ability to fuel your body in healthy ways. Expanding waistlines are best controlled by a diet that is high in fruits and vegetables and low in carbohydrates and fat. If that’s the case, then what does it mean for high-carb fruits such as bananas? We’re supposed to stay away from high-carb foods, right? Well, in the case of the modest but beloved banana, you can bet your bottom dollar that bananas are terrific for weight loss.

Bananas are chock-full of great nutrients that help reduce belly fat. When it comes to nutritional facts, a single medium banana comes with 105 calories, 3 grams of fiber, 15 grams of natural sugar and 27 grams of carbohydrates. Indeed, bananas have a much higher carb and calorie count than other fruits, but if you stick to a 5-inch portion per day, you could do your body a world of good and decrease your waistline while you’re at it. How do bananas help with weight loss? Read on to find out.

#1: They Make Fantastic Fuel for Fitness

There’s no disagreement or discord anywhere in the fitness community when it comes to bananas and fitness. Any smart weight loss plan includes regular exercise and when it comes fueling those exercises, whether before the workout or after, there’s nothing better than a banana. There are many reasons floating around, but simply said, bananas are great because they’re full of easy to digest glucose.

This kind of glucose is fantastic for giving you the energy you need for your HIIT session or spin class. If you’re including the banana in your post workout meal, it’s a great way to replenish energy stores after your sweat session while the potassium in bananas help with quick recovery. We recommend munching on a serving of banana with a protein source like nut butters or a hard-boiled egg.

#2: You Won’t Find Much Pesticides in Them

When it comes to fruits and vegetables, there’s now a growing concern when it comes to pesticides and other potentially harmful residues. What’s fantastic about bananas is that they have much less pesticide residues on them compared to other wholesome produce because of their thick peels. Not only is this great news for your health, it’s also incredible for your waistline.

Did you know that pesticide consumption and weight gain are actually related? This is because pesticides are actually stored in our body’s fat stores which makes burning them much harder than usual. While we love our share of apples, peaches, and similar fruits, it’s better to swap them out for a banana due to their high pesticide residues (unless of course you’re buying organic).

#3: Give Your Metabolism A Banana Boost and Stay Full Longer

While it’s true that bananas are at their sweetest and most delicious when they’re fully ripened, there’s still tons of benefits to be enjoyed when you munch on your bananas while they’re still green. Before bananas ripen, they’re full of resistant starch, which means that it takes much longer for your stomach do work its magic to digest it. This almost means that you’ll stay fuller for longer, which is great if you’re trying to reduce your caloric intake per day.

Since it unripe bananas feed healthy gut bacteria, it also brings about higher efficiency of fat oxidation. There’s science to back this up too, as some studies have concluded that switching out just 5 percent of your daily carbs with resistant starches can help you burn up to 30 percent more fat after a meal. Now, it’s true that while under ripe, bananas can be bitter, so you try adding it to a smoothie or eat it with other fruits and veggies to improve the flavor.

#4: Fill Up on Fiber

Another exceptional benefit to eating bananas is that they are very high in fiber. In fact, just one serving gives you 12% of your daily recommended intake. As we’re sure you’re all aware, fiber is very important for the maintenance of regular bowel movements and is also crucial to keeping your digestive system healthy.

If you need more reasons to eat fiber, the medical community has announced time and time again that eating a lot of fiber reduces your risk for diverticular and heart disease as well as certain kinds of cancer. Ample fiber intake is also good for weight loss as a whole.

#5: Keep Your Blood Sugar Levels Stable

bananas for weight loss

Did you know that bananas have a low glycemic index? Depending on the level of ripeness, a banana can score anywhere between 42 to 62 when it comes to its glycemic index but are generally known to release their sugars slowly. Because of this, they actually help control your blood sugar levels, which will in turn reduce cravings and potentially help with weight loss. As a rule of thumb, the glycemic index of bananas will lower as they ripen, so if you want a banana on the lower end of the spectrum, make sure to pick one that’s ripe.

#6: Beat the Bloat

If you’re always walking around feeling bloated, then you may want to reach for a banana. Banana is a great source of prebiotic fiber, which means that noshing on one can help improve your digestion and feed the healthy gut bacteria living in our intestines. Additionally, bananas are well known to be a great source of potassium, which is great for reducing water retention.

Research is in favor of this too as one study concluded that women who consumed 2 small bananas a day as a pre-meal snack for 2 months were able to reduce their bloating by 50 percent. For those who decide to try this out on their own, make sure that you reduce your sugar and carbohydrate intake in other areas of your diet since bananas are naturally high in these. You can say goodbye to bloat in a matter of months.

The Best Ways to Use Apple Cider Vinegar for Weight Loss

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There’s no denying that there’s a ton of research to back up the fact that apple cider vinegar can help promote weight loss. Even the Ancient Egyptians knew and took advantage of this fact, apparently. Now, this age-old weight loss aid is gaining tons of popularity all over the health and fitness community. Knowing this, the question now becomes how to best use apple cider vinegar to lose weight. Before we talk about this, however, it’s important to know why and how apple cider vinegar works.

Why Does ACV Help Weight Loss?

Apple cider vinegar, or ACV for short, has been scientifically proven to help lose weight for a number of reasons. Satiation and insulin sensitivity are some of its most well-known effects, but it actually also helps to improve the overall health of our digestive systems. To go a bit more in-depth with ACV and how it helps to lose weight, let’s consider the following effects that it has:

ACV is Low in Calories

One awesome thing about apple cider vinegar is how very low it is in calories. In fact, one teaspoon of ACV only has one calorie, making it the perfect weight loss supplement since it doesn’t add much to your diet.

ACV Decreases Levels of Serum Lipids

Drinking ACV can help with the total cholesterol, lipid peroxidation, serum triglyceride and even the levels of antioxidants in your body. Essentially, ACV can lower the levels of the total of serum lipids in your system and improve your health as a whole.

ACV Increases Satiety

Research shows that taking ACV in the morning and even with your meals can help you feel full and stay full for longer, which means decreased food intake throughout the day.

ACV Lowers Blood Sugar

Apple cider vinegar studies have also shown that there is a decrease in serum glucose and even a decrease in bad cholesterol. This makes ACV great for heart health, too.

ACV Helps Control Blood Pressure

When you live with bad habits like eating foods high in saturated fats, sugars and sodium, it’s easy to send your blood pressure through the roof. Taking apple cider vinegar in the morning with a warm glass of water can do wonders for your blood pressure and cardiovascular system as well.

ACV Increases Sensitivity to Insulin

Remember how we said earlier that ACV can help with blood sugar levels? Well, it just makes sense that it would help with insulin sensitivity as well. It works by helping your cells regulate glucose much more efficiently, which means lower blood sugar levels and reduced fat accumulation.

ACV Improves Digestive Health

Apple cider vinegar does wonders for your body’s gut health thanks to its acetic and malic acid content. Healthy digestive system equals easier and more natural weight loss.

What are the Best Ways to Use Apple Cider Vinegar for Weight Loss?

Apple Cider Vinegar diet

Given apple cider vinegar’s great health benefits, it’s no wonder so many fitness experts and health advocates are jumping on the ACV bandwagon. Now that you know all the health benefits that ACV has and how it helps with weight loss, the next question that begs to be asked is how to utilize apple cider vinegar and the different ways you can consume it.

Apple Cider Vinegar and Honey Tea

The most basic way to take apple cider vinegar daily is by taking it in the mornings as the main ingredient of a simple tea. To make the tea, you’ll need one cup of warm water, 2 teaspoons of apple cider vinegar and 2 teaspoons of honey. Mix all of the ingredients together and take it every morning to give your day the healthy start that it needs. Not only is it a great drink for antioxidants and detoxifying, it’s also a great to clean out your system in the mornings.

ACV Detox Drink

Everybody loves a good detox drink and we especially love ours with some apple cider vinegar. If you want to make a great detox drink to enjoy in the morning, you’ll need 16 ounces of hot or warm water, 2 tablespoons of apple cider vinegar, 2 tablespoons of lemon juice, 1 teaspoon of ground ginger, a quarter of a teaspoon of cinnamon, a small pinch of cayenne pepper and 1 teaspoon of raw honey. Mix it all together and enjoy in the mornings or before a meal.

Apple Cider Vinegar Salad Dressing

You don’t always have to drink your apple cider vinegar to enjoy its benefits. There’s nothing wrong with making it the base of a great salad dressing and throwing it into your favorite bed of leafy greens.

To whip an easy ACV salad dressing together, take 2 teaspoons of apple cider vinegar and whisk together with 4 teaspoons of extra virgin olive oil, 1 teaspoon of Dijon mustard, half a teaspoons worth of lemon zest, a quarter of a teaspoon of freshly ground black pepper, 1 tablespoon of your choice of fresh herbs and some salt to taste.

This makes a light and tasty salad dressing that is not just heart-friendly, it’s also great for weight loss. Having a delicious salad dressing doesn’t require the use of any mayonnaise, sugar or too much salt. You don’t have to use this recipe as a salad dressing either. It makes a great marinade for steaks, pork, chicken and your choice of seafood.

ACV Smoothie

Okay, we know that guzzling down a smoothie with apple cider vinegar as one of the ingredients sounds pretty weird but trust us when we say that this recipe isn’t just tasty, it’s also really healthy for you. To blitz this smoothie together, take half a cup of pomegranate, 1 teaspoon of chopped apricot, a bunch of baby spinach and 1 teaspoon of apple cider vinegar and throw everything into the blender. You can add some ice to it if you want it to be colder or have a thicker consistency. The high vegetable and fruit content of this smoothie is great for your immunity and for your bowel health as well.

How to Use Coconut Oil for Weight Loss?

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Unless you’ve been living under a rock for the past few years, you probably already know that coconut oil is the preferred fat of choice amongst fitness experts and influencers. Not only is it absolutely tasty, but it’s filled to the brim with tons of great nutrients that have incredible health benefits for those who take it.

One of the most popular characteristics of Coconut Oil is the way it aids weight loss. Other great and equally fantastic properties of coconut oil are that it can help improve brain function and kill harmful pathogens in the body when ingested. In terms of external use, coconut oil also has a ton of properties that are fantastic for moisturizing and helping with damage.

Let’s not carried away though. We know that most people love coconut oil for its health benefits. After all, just a single tablespoon (or two) can help you burn up to 5 percent more calories per day. Coconut oil can even help you decrease your appetite. If you’re eager to include coconut oil in your daily life for the purpose of weight loss but aren’t quite sure how to start, we’ve got some great suggestions for you to start.

Tip 1: Add it to Your Morning Cup of Joe

Some of you may have already heard of bulletproof coffee. It was coined by Dave Asprey and involves adding coconut oil to your coffee instead of creamer and sugar. By switching out your typical creamer and sweetener with coconut oil, you take in good fats first thing in the morning instead of something that could potentially clog your arteries.

The good fat found in coconut oil is called medium-chain triglycerides (MCTs) and can help you burn more fat and calories throughout the day than you normally would. If you’re willing to give bulletproof coffee a try, be sure that you don’t just pour it in. All that’s going to do is give you an oily film on top of your coffee that could make your coffee a tough drink to swallow.

Instead throw it into a blender and give it a whirl. What you’ll get in the end is a beautiful frothy and creamy drink that will satisfy you in the morning.

Tip 2: Switch Your Eggs Out with Coconut Oil

We love our eggs as much as the next fitness junkie out there but swapping out your eggs for some coconut oil every now and then could do you a world of good because of the MCTs it contains. Sure, you’ll get a few more calories than you would with an egg (a large egg has about 70 calories while a tablespoon of coconut oil has roughly 120), but the trade-off is worth it. Just one tablespoon of coconut oil is enough to replace the use of an egg when it comes to baked goods. Give it a try some time and enjoy the additional flavor profile it gives your baked goodies.

Tip 3: Cook with Coconut Oil Instead of Butter or Vegetable Oil

In this day, the most commonly used oil or fat for cooking is a toss-up between vegetable oil and butter. There’s a lot of people claiming health benefits to these kinds of oil, but when it really comes down to it, nothing’s better than the appetite-suppressing and fat-burning qualities that coconut oil can give you.

Instead of cooking your favorite stir-fry recipe with vegetable oil, try going with some coconut oil instead. You’ll be surprised with how the flavor of coconut oil can enhance the natural taste of foods like curries, kale, and even your favorite omelet.

Generally speaking, virgin, unrefined coconut oil is better, however, it has a stronger coconut flavor that some people may not like. If whatever you’re cooking isn’t going to benefit from a hint of coconut, then go with regular coconut oil instead.

Tip 4: Make Healthy and Tasty Snacks with Coconut Oil

It’s a simple rule of thumb to remember: having healthy snacks available to you will reduce the likelihood of bingeing on salt and hydrogenated fat laden food items. There are tons of great snacks that you can whip up with coconut oil, but our favorite these days has got to be kale chips.

If you love that irresistible salty crunch of a potato chip, kale chips are a great, healthy, and equally tasty dupe. Contrary to popular belief, they’re also relatively simple to make. All it takes is tearing up kale leaves into bite-sized pieces, giving those leaves a nice massage with some coconut oil, spreading them out on a baking sheet and giving them a light sprinkle of sea salt.

All that’s left to do after is to throw them in the oven at 350 degrees Fahrenheit for about 15 minutes or until their crisp and lightly browned. You may want to keep a close eye on the kale chips while they’re in the oven though and give them a toss around to prevent them from burning.

Tip 5: Down A Tablespoon of Coconut Oil in the Morning (or When You Feel Sluggish)

Feeling fatigued or sluggish isn’t anything new. In fact, this pretty common amongst people who don’t get enough exercise in or eat unhealthy diets. This is also going to be common if you’re just starting to adjust your lifestyle to a healthier one. When you start feeling that fatigue or if you’re not feeling energetic in the morning, take a tablespoon of coconut oil instead of going for caffeine, sugar or some other kind of junk food for energy.

For those of you who aren’t too keen on taking a spoonful of coconut oil straight up, then you can incorporate it into a low-calorie smoothie, munch on those kale chips we taught you how to make earlier, or maybe even whip up a serving of coconut oil fudge. These light snacks will give you the energy surge that you’re looking for and you’ll even enjoy the fat-burning properties of coconut oil while you’re at it.

Swimming for weight & Does it work?

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The quest for weight loss is definitely a struggle, and while the battle is mostly won in the kitchen, there’s no doubt that getting some solid exercise in will really help you melt the pounds of fat off of your body.

Now, if you’re a fan of swimming, you’re in luck: it’s a great way to incorporate regular exercise into your routine and is arguably the best type of exercise to do as well. Swimming can take transform your muscles and turn you into a mean, lean cardio machine.

It can also help you turn back the aging clock, especially if you’ve already done some serious damage to your health by living an unhealthy lifestyle. But why is swimming so good for weight loss? For those who aren’t convinced that jumping into the pool is a good idea for weight loss, read on for solid reasons to suit up and dive in.

Swimming is Kind to Your Body (a.k.a. It’s Low Impact)

Did you know that swimming is the most recommended exercise for injured athletes? That’s because it’s a low impact exercise that minimizes risk for further injury while still keeping the athlete in shape. Similarly, swimming is great for overweight people who have a tough time exercising due to joint issues.

The low impact nature of the sport could also mean that you see more results than you would with other exercises. When you’re swimming, you can go as high in intensity as you can manage without actually feeling wear and tear in your body afterwards. This means that you can have an incredibly intense workout in the pool today and be perfectly fine for another workout tomorrow.

Swimming Does Wonders for Your Lungs

Obviously, you’re not going to be able to get as much oxygen as you normally would if your face is under water. Because of this, your body naturally starts learning to use the oxygen you get during breaths much more efficiently. This helps your body adapt in the long run and manage its oxygen better overall. Some ways it does this is by taking in much more fresh air with every breath.

At the same time, you expel much more carbon dioxide when you exhale. The volume of air that flows in and out of our lungs when we breathe is called tidal volume, and research shows that swimmers have much higher tidal volume that runners.  It’s this incredible adaptation that occurs in the body that has more and more parents enrolling children with asthma into swim classes. With better tidal volume comes lower resting heart rates, lower blood pressure and better physical performance over all.

Swimming is Both Cardio and Strength Training

The thing about swimming is that when you stop moving, you start sinking. With any constant movement, you end up with (surprise, surprise!) cardio. When you take into account the fact that water is about 800 times the density of air, you’re pretty much guaranteed strength training because your muscles are under constant resistance just to complete your strokes.

You don’t have to worry about skill level for this strength training either. Whether you’re a beginner or a seasoned swimmer, swimming is a great way to burn the fat off your body and tone your muscles at the same time. If you’re just starting out, try setting goals for yourself in terms of the distance that you will aim to swim. As you progress and gain experience, you can start adding intervals to your workouts and get to work on toning your body.

Swimming is Great for All People

swimming for weight loss

No matter how old you are or how fit you are, swimming will always be a great workout option for you. Like we mentioned earlier, swimming is the recommended workout for injured people, whether athlete or not, and it’s also a great way for pregnant women to continue getting physical activity in. Swimming is also the workout of choice for new moms and for morbidly obese individuals who can’t stand on their own two feet just yet. No matter what your level of fitness, you’re in charge. You set your pace and your intensity, and ultimately, the results of your workout.

Swimming Makes You A Better Athlete

Remember that increased tidal volume that we mentioned earlier? That’s a huge help when it comes to increasing your endurance capacity. Seriously, we’re talking huge improvements! Because your body is utilizing oxygen more efficiently, it helps you perform better with other sports as well – running in particular.

Regular swimming training will help you run much faster without getting as winded as you used to. Studies have also shown that swimmers who train with a controlled breathing technique, this means taking only two breaths per pool length, can see up to 6% increases in their running economy after only 12 sessions.

Apart from oxygen use, swimming also trains major muscle groups in your body such as. Your core, your shoulders, your hamstrings and your glutes, all of which are tremendously important when it comes to maintaining a good running form.

Swimming Forces You to Work Underutilized Muscles

Off the top of your head, what do you think are the muscles that you use the least in your daily life? Well, think about it this way: you don’t stand around or work at your desk with arms constantly held over your head, do you? This likely means that you rarely use your laterals, traps and deltoids in your arms from during your day to day activities.

When you’re in the pool and working on your laps, however, your arms need to go all over the place to get you from point A to point B. All of those muscles you were previously not using are now suddenly being utilized, which means you’re training and making use of muscles that you would otherwise ignore.

Swimming is actually also great for targeting your core and lower back, two areas that we often ignore while working out, because swimming requires staying level and balanced in the water.

What is a Low Residue Diet?

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Sometimes, a low residue diet is recommended when a person is to go through a specific treatment such as an intestinal surgery, colonoscopy etc. The aim of this diet is to limit bowel movements so that certain medical procedures can be performed without any trouble.

There can be other reasons too to get on a low residue diet. When we eat foods that are high in fiber, they leave behind a residue in the digestive system. The fiber cannot digest in the body. It adds up to a bulk and is passed via stool.

Low residue diet
Low Residue Diet Breakfast

Sometimes, this undigested fiber can lead to various
gastrointestinal problems. Here’s where a low residue diet comes into play.
When you face stomach issues, the doctor might recommend you to follow a low
residue diet for some days.

Let’s get to know more about this diet:

What Is A Low Residue Diet?

A diet limits the intake of fiber to give relief to the digestive system, called a low residue diet. Eating foods that are high in fiber can lead to many problems such as diarrhea, cramping, abdominal pain, etc. Here’s where a low residue diet can be of great help.

Mostly, patients suffering from diseases like irritable bowel
syndrome, diverticulitis, Crohn’s disease or ulcerative colitis are recommended
to follow this diet.

Foods to Eat In A Low Residue Diet

The diet tried to bring the level of fiber consumed to about 10
to 15 grams. Hence, most of the high-fiber foods are excluded with foods that
contain minimal amount of fiber containing foods.

Here is what you can eat in Low Residue diet:

Fruits: Fruits to be eaten in a low residue diet are canned fruits including bananas, cantaloupe, honeydew, melon, and watermelon. Other than that fruit juices without pulp, nectarines, papayas, peaches, and plums are helpful. These fruits are low in fiber and should be eaten to get the necessary nutrients into the body for good health.

Fruits to be eaten in a low residue diet are canned fruits including bananas, cantaloupe, honeydew, melon, and watermelon. Other than that fruit juices without pulp, nectarines, papayas, peaches and plums are helpful. These fruits are low in fiber and should be eaten to get the necessary nutrients into the body for good health.

Vegetables: Low fiber vegetables include carrots, skinless white potatoes, string beans, lettuce (if tolerable), beets, tips of asparagus, pureed spinach, strained vegetable juice, tomato sauces, acorn squash (seedless) and cooked or canned vegetables that are skinless or seedless.

Foods (Low Fiber)Depending solely on veggies and fruits may not be a good idea since they can’t cover up for all the nutrients that the body requires. Hence, these foods can also be taken but according to the doctor’s advice.

More Items to Consume in Low Residue Diet

  • Hot and cold cereal, which is low in fiber
  • White bread
  • Eggs
  • Tender protein sources such as chicken, eggs, tofu, and fish
  • Peanut butter (Creamy)
  • canned /cooked or fresh vegetables but in smaller portions
  • Skinless white potatoes
  • White pasta
  • White rice
  • Foods prepared with white flour (refined) such as pancakes
  • Fats like gravy, olive oil, mayonnaise and butter
  • Dairy products (if tolerable)

Lots of Water And JuicesIt is essential to keep your fluid intake higher in a low residue diet since it can help provide smooth bowel movements, so make sure to drink a lot of water and other liquids. The average requirement is 2 liters, but in this diet, you should try to drink a little more than that.

Foods Not To Eat In a Low Residue Diet

All the foods that contain higher amounts of fiber should be
prevented when you’re on a low residue diet. These foods include:

The Low Residue Diet

  • Skinned potatoes
  • Dried fruits and raw fruits
  • Brown rice
  • Whole grain foods
  • Bran
  • Garlic
  • Onion
  • Raw veggies
  • Spicy foods
  • Fried foods
  • Processed meat
  • Seeds
  • Beans
  • Lentils
  • Nuts

The Verdict

It’s not wise to start a low residue diet on your own. If you experience changes and difficulties in digestion or you are suffering from GI problems, then visiting a doctor must be your first choice.

Upon approval of a doctor, you can switch to this diet and continue it for the specific amount of time, which is recommended by the doctor.

Fast and Easy Tips to Lose Belly Fat

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lose belly fat

Ah, belly fat. The evilest and most challenging fat of them all to lose, and yet it’s almost the most crucial fat to get rid of. Why? Because it’s the number one cause many cardiovascular and weight related disease in the world today.

While many people will fall into the trap of fad diets and perhaps even weight loss pills, there’s really no way to truly lose the belly fat than by putting in the hard work of re-assessing your lifestyle and making healthy changes. If you’re not sure where to get started but are desperate to start getting rid of your muffin top, here are some easy tips you can start incorporating into your life as soon as possible.

#1: Stick to Water after Breakfast

Want to have a glass of orange juice with breakfast or indulge in a latte with your morning meal? Go right ahead! But as soon as that meal is over its time to get your head in the game and make sure that the only liquid you ingest is water. Stay away from juices, sodas or any other high fat and high sugar beverages are available to you in the market today. Want some stats with that?

Well get this, a typical American consumes and additional 245 calories per day from sodas alone. Only sodas! Imagine how that number skyrockets when you start counting juice and that tall frappucino with whip? You’re looking at about 90,000 calories per year. That’s an extra 25 pounds on your waist, pal.

#2: Don’t Finish Your Meal

You could be eating three bites less from your meal, ditching another glass of orange juice or saying no to one treat a day, but whatever it is you decide to do, try to make it a point to not finish your meal or at least eat three less bites of it. This simple act of sacrificing a few extra bites can save you from consuming another 100 calories.

#3: Wash Something…Thoroughly

Every week, pick something in your home and give it a thorough washing. Not only does this help you keep your place clean, it will also help you burn an extra four calories per minute just by doing something that needs to get done anyways.

For example, you can give your floors a good clean this week then take on your bathroom tile or windows the next. Want even more motivation? Studies show that giving something a good scrubbing for just 30 minutes can help you burn an additional 120 calories? That’s what we like to call efficient (and incredible!).

#4: Eat Only When Your Stomach Gets Mad

Okay, we don’t actually mean that your stomach will get mad, but it will definitely make a noise when it’s time for you to chow on something. Waiting for our stomach to growl before we eat accomplishes many things, but the most important is this: you’ll be sure that you’re eating because your body needs it and not just because your mind needs it.

Honestly, you won’t believe just so much calories we can consume just because we’re eating out of bored, frustration or some other kind of habit. Take that out of the equation and you’ll be seeing some successes early on in the game.

#5: Give Something a Sniff When You’re Hungry

This one might seem silly to you at first, but there’s a lot of strong evidence to show that you sniff strongly scented foods when you’re, it helps you eat less because you think you’re less hungry than you actually are.

In fact, another research study conducted on a control group of three thousand individuals found that sniffing something like an apple or peppermint when you’re hungry can help you lose an average of 30 pounds. That’s a huge amount of calories to be saying goodbye to, especially when you consider the fact that you’ve done so by sniffing the scent of a fruit. Crazy, right?

#6: Keep the Color Blue Everywhere

Yes, we may be pushing it with this one but hear us out first. Have you ever seen any fast food restaurant covered almost entirely in blue? No. At least not any successful ones. And why not? Well, that’s because blue is known to be a color that suppresses appetites.

With that being said, if you want to try anything to help you get rid of the belly fat, then try keeping a ton of blue around you when it’s time to eat. From blue dinner plates to blue table napkins, it’s honestly worth a try especially when there are studies that back up the findings.

#7: Take a Walk Break Every Two Hours

It should go without saying that squeezing in physical activity of any kind is good for your health and absolutely important to your weight loss goals. However, this is even more important when you’re working a desk job and can barely get away from it throughout your day. Taking a short 5-minute walk (whether outside or via a lap around the office space), is a great way to add activity into your day without having to disrupt too much of it.

After all, we’ve all got a bunch of work to do at the office so we want to make sure that our responsibilities are met. If you’re rationalizing the need to walk since you already have a standing desk at work, then think again. Walking, even if it’s just for a few minutes of your day, is much more beneficial to your weight loss and overall health than a standing desk is.

#8: Keep the Kitchen Closed for 12 Hours

This one’s going to be tough at first but it’s going to be so worth it. At the end of your day, once you’ve finished your dinner, have washed all your dishes and put the mess away, tape your cabinets and refrigerator door clothes. This helps you avoid late night snacking, which means saving up to 300 calories daily.

Simple Ways to lose Weight Quickly

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Oh, to lose weight. This is probably one of the greatest, if not the greatest, struggles of human kind today. After all, it’s a joy to eat and to eat plentiful, while working out and watching our diet probably isn’t the most enjoyable thing to do. Just because it’s a struggle doesn’t mean it’s impossible though. Losing weight, and doing it quickly, is possible and can even be simple as long as you’re willing to commit.

With that being said, there are many ways to lose a lot of weight quickly, but not all of those ways are good for you. Most of them will even leave you hungry and feeling unsatisfied with your meal. The best course of action to drop weight quickly and simply is to adjust your lifestyle so that you reduce your appetite significantly and improve your metabolic rate. Here are some easy and simple things you can incorporate or adjust in your lifestyle to help you get started.

Eat A High Protein Breakfast

simple ways to lose weight

Not only is breakfast the most important meal of the day, it’s also the one that helps reduce cravings and caloric intake throughout the rest of the day. To make the start of your day healthy and to promote faster weight loss, make sure you’re eating a protein dense meal. Eggs are a great addition to any breakfast and are known to help fill you up for much lesser calories. Try to keep your carbohydrate intake relatively low unless you’re going to work out soon after you have your breakfast.

Ditch Sugary Drinks

If there were ever a traitor in the world of diets, soda, fruit juices or any other kind of high sugar drink would be it. Why? They’re full of unnecessary calories that you just don’t need in your body. In fact, they’re pretty much the most fattening things you can consume on a regular basis. Avoiding them can definitely help you lose weight quickly and most people who quit sugary drinks see a huge difference in their weight within a short period of time. They’ll also find that they have less sugar cravings as their body recalibrates.

Drink A Full Glass of Water 30 Minutes Before Your Meal

We already know that it’s good for weight loss, and our health in general, to drink a lot of water. However, did you know that drinking a glass of water half an hour before you eat could help you boost weight loss by up to 44 percent over the span of 3 months? Drinking water before your meal helps to fill you up so that you’re not prone to bingeing at meal time. Additionally, it helps you get the amount of water that you need in your body daily.

Go for Foods That Are Weight Loss Friendly

This one’s just a bit of common sense but it’s important to remind ourselves every now and then to fill your meals with foods that are diet or weight loss friendly. Leafy greens like kale, collards, swiss chards and spinach are fantastic for dropping pounds. Oily fish like salmon is also a great choice if you’re trying to figure out what kind of protein to serve yourself for lunch or dinner. Other diet friendly foods include lean beef, chicken breast, cruciferous vegetables, boiled potatoes, cottage cheese, beans and legumes.

Weigh Yourself Daily

Now this one might sound counterintuitive since most people recommend only weighing yourself once a week, but there are actually some promising statistics that come with checking your weight daily. For example, studies have shown that individuals that monitor their weight every day are actually more likely to weight and keep it off for a longer period of time. Weird right? But the results speak for themselves.

One thing to keep in mind, however, is to not let yourself get frustrated if the scales aren’t tipping in your favor. Stay cool if you’re not seeing the results you want immediately, and don’t let “unfavorable” numbers discourage you or knock you off your program.

Consume Soluble Fiber

One of the most stubborn kinds of fat to get rid of in the body is our belly fat, and yet it’s the most important kind of fat to lose because it puts you at risk for so many diseases. Luckily, research has shown that consuming soluble fibers can help reduce fat in the abdominal area. Fiber supplements can also be a great help if you’re trying to lose fat in this region. One supplement that you can consider taking is called glucomannan. Of course, we always recommend whole and unprocessed sources of soluble fiber before you turn to supplements.

Chew Your Food Very Well

Did you know that there’s a direct correlation between fast eaters and people who gain more weight over time? When you eat quickly, you don’t give your brain a chance to catch up with your stomach. This means that your stomach could actually be really full already, but because your brain hasn’t caught up with your stomach yet, you wind up overeating. One easy and simply way to combat this is by chewing your food properly and eating at a much slower pace. This gives your brain enough time to process when you’re actually full and will also boost weight-reducing hormones in your body. Not to mention the fact that you’ll be giving your digestive system an easier time with the food that it has to process.

Clock in Your Eight Hours of Sleep Daily

Unfortunately, we often overestimate our body’s capacities. For example, we think that we can trudge on without much sleep and not pay the consequences. Science and history tells us that this is further from the truth. Not only does a lack of sleep deprive you of rest and the energy that comes after the fact, it also contributes to weight gain. If you want to lose weight quickly, then one of the simplest ways to do that is simply by getting enough sleep every evening.

What is The Best Diet to try?

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There are a gazillion different diets out there and they all claim to be the best. However, you cannot just go and say that this is the best diet. A diet may be good for one thing but bad for another. Different factors come into play which need to be considered while picking a diet. You can’t just hit a search on Google and pick out the best diet just because it claims to be, you need to understand what is best FOR you.

What works for your friend may not work for you. Your bodies are different and so are the body’s requirements. Plus, the right diet also depends on your goal. Different diets are designed to provide different benefits.

Some diets are designed to help lose weight while some are designed to help gain it. You need to understand the A-Z of diet to be able to pick the best diet.

Without much ado, let’s get into the details.

What Is The Best Diet?

All diets are good, but the best one depends on several factors. In simple words, the best diet is the one that provides you results without any side effects.

To determine what’s the best diet for you, ask yourself these questions:

What Are Your Goals?

The primary reason that everyone wants to shift to a diet is because they want to achieve certain goals. You need to ask yourself what your goals are.

If you are worried about being overweight then your goal should be to lose weight. But, even in this case there are other factors to consider. For example, if you are getting married in a week, and you wish to look fit on the day of your wedding, then you need a diet that helps you lose weight in a week. For this, a military diet is your best bet since it wondrously helps reduce 10 pounds of weight in just 7 days.

However, weight gain or weight loss is not the only reason to diet. Some people turn to diets to stay healthy and control different conditions including diabetes, blood pressure and even cardiac issues. This is important because the food that we consume plays a very vital role in how healthy we are.

Did You Speak To A Nutrition Expert?

The diet you consume contributes to many things. Firstly, you need energy to be able to work and do physical tasks. However, while every diet will provide you with energy, in some cases it may not be able to fulfil all your body’s needs, resulting in different deficiencies.

This can be serious and cause severe health issues. To avoid this from happening and ensuring that you choose a diet that works for you, talking to a nutrition expert is your best bet.

There are many benefits of talking to a professional before you embark on a diet journey. The professional will ask you about your health condition and if you are suffering from any diseases. He/she will ten recommend a diet that will help you keep your health in control or at least not worsen the condition.

The nutrition will also look into the needs of your body and recommend you accordingly. This is where a lot of people fall for the wrong kind of diet.

Your nutrition expert will look into how several things, including your metabolism rate before recommending you a diet. Your goal, gender, weight, height and other such factors are also kept into consideration.

In a nutshell, the expert will write down what your goal is and what your body needs are. Once done, the expert will make a diet chart for you that includes foods that you should consume. He or she may also provide you with specific diet plans, i.e: what to eat for breakfast, lunch and dinner on any given day.

This custom made chart by a nutritionist is the best diet for you.

Is The Diet Healthy?

best diet

You may have started a diet that is helping you achieve your goal but you don’t know if it is really healthy for you or not. For instance, if you are suffering from digestive issues, then you need to pick a diet that includes foods that will help you relax your stomach. A good choice in this case is the BRAT diet. The diet contains foods that are easily digestible and enhance digestion.

However, such a diet can be a bad option in the long-run. It can help you control your digestive issues, but it prevents your body from getting its required nutrients, and as a result is unhealthy in the long-run.

The diet should include all the necessary nutrients such as vitamins, proteins, carbohydrates etc. It is vital to keep these nutrients balanced because a deficiency in these nutrients can make you weak and cause other health problems too.

Does It Keep You Full And Happy?

Our mood is linked to what we eat. A diet should offer health benefits at large because healthy eating is happy eating.

Eating certain foods can help us keep happy, but most importantly, having the feeling of hunger can make us irritated and upset. This is why you should go to a diet that does not keep you hungry.

There are many diets that cut you off from many foods and keep you starving for the purpose of reducing weight. This may work but at the end of the day, it is damaging your body.

So make sure that the diet you choose has balanced foods in the right proportions that not only fulfill your deficiencies but also keeps you full at all times.

Is The Diet Effective?

There are some diets that claim to help achieve some goals but in reality, they don’t. To avoid falling for such a diet, do the research first if you are not willing to go to an expert (which is a bad idea) to learn which is the best diet for you.

When you dig in and research about various diets, you will know how effective they are and what benefits do they come with.

The Verdict

All in all, the best diet is one that helps you achieve your goal without giving you any side effects.

Great ketogenic recipes to try

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The ketogenic diet goes by with many names such as LCHF (Low Carb High Fat), Keto diet, low carb diet etc. This diet is all about changing the energy supply within your body and helping you burn your body fat and lose weight. Now, normally when we eat carbs, our glucose level rises and here’s where our body derives energy from. However, such is not the case with this diet as it restricts carb consumption. Then how do we gain energy if our glucose levels are low? Here’s where Ketosis comes into play.

Ketosis is a state where our body receives energy from burning the fats in our body. Since body fat is the prime culprit for weight gain, this diet focuses on eliminating it from the body at a very rapid speed.

What Is The Ketogenic Diet?

In this diet, high carb foods are avoided and the foods that are high in proteins and fats are encouraged. This combination of avoiding carbs and embracing protein and fats is the way to trigger ketosis in your body. The sooner you hit ketosis, the sooner you’ll start shedding weight.

The ketogenic diet encourages to eat meat, low carb veggies, seafood, poultry,  fruits, dairy, nuts and seeds since they contain low carbs and are high in fats and proteins.

Weight loss, however, isn’t the only benefit that this diet offers, it has many other benefits too. They are all discussed later in this article.

What Should You Eat In A Ketogenic Diet?

A ketogenic diet is designed on three principles.

  1. Avoid eating low carbs.
  2. Eat moderate proteins.
  3. Eat a lot of fats.

Here are the foods that you need to eat when you’re on a ketogenic diet:

Seafood:

Fish are low in carbs and high in proteins. They serve as a perfect food to keep your carb intake low without compromising on energy. You can eat tuna, salmon and mackerel as they are rich in fatty-acids.

Meat:

When it comes to eating meats, ensure that you eat the type of meat that is low in carbs. Grass-fed, organic and unprocessed meats come in this category.

This, however, doesn’t mean that you can eat as much meat as you want. The amount you consume should be minimal because meats are protein rich and you only need a moderate portion of proteins in a ketogenic diet. If you consume a lot of proteins then it will create glucose in your body and restrict ketosis from taking place.

Dairy Products:

Dairy products are rich in fats and help your body get into ketosis quickly. You can eat high-fat yogurt (in low amount), butter and fat.

However, milk should be excluded because a single glass of milk contains 15 grams of carbs. If you still want to drink milk then a smaller amount of skimmed milk can be used. Like milk, yogurts should be avoided too because they are rich in sugar and low in fats.

Vegetables:

Consume a lot of green vegetables when you’re on a ketogenic diet since they are loaded with energy. Some good options are cabbage, cauliflower, zucchini, avocado, and broccoli. You can cook these veggies in olive oil or butter to enhance the taste.

Nuts:

Nuts that are low in carbs can be eaten such as pecans, macadamia etc.

Sauces:

Ketogenic diet emphasizes on consuming higher amounts of fats which is why meats, dairy, fish etc., are the main foods of this diet. To increase fat consumption, sauces that are high in fats can be introduced into the mix to trigger ketosis early. These include bearnaise, coconut fat butter and garlic sauces.

What Foods Should You Restrict?

Foods that you need to avoid are obviously the ones that are high in carbs such as:

  • Legumes
  • Sugars
  • Beer
  • Starch
  • Fruits

Benefits Of The Ketogenic Diet

ketogenic recipes

Balances Blood Sugar Levels:

Type II diabetes is common among people who are fond of eating foods that are high in sugar. This diet helps control diabetes by restricting the consumption of sugar, which helps control insulin levels.

Enhances Focus And Concentration:

Ketogenic diet is said to enhance concentration and focus because the energy released from ketones in ketosis goes to the brain and improves mental performance.

Suppresses Hunger:

When you are on a diet that is calorie based, you tend to feel hungry from time to time because energy is used up all at once. However, in the ketogenic diet, the energy keeps releasing from time to time and thus you don’t feel hungry after a few hours all the time. This is also a great factor that contributes to weight loss.

Weight Loss:

The main focus of this diet is to reduce weight and it does so by switching your body’s energy source from glucose to fats. This way you keep getting energy and keep reducing fats and thus your weight.

Ketogenic Recipes To Know About

Here are some delicious Ketogenic recipes to know about:

Chocolate-Peanut Butter Keto Cups (1 hour - 18 minutes)

Ingredients: 

  • Coconut oil - 1 cup.
  • Natural peanut butter - ½ cup.
  • Heavy cream - 2 tbsp.
  • Cocoa powder - 1 tbsp.
  • Liquid stevia - 1 tbsp.
  • Vanilla extract - ¼ tbsp.
  • Kosher salt - ¼ tbsp.
  • Chopped roasted salted peanuts - 1 ounce.

Method:

  • Take a saucepan and melt coconut oil in it over low heat for 4-5 minutes.
  • Add peanut butter and stir until it gets smooth.
  • Add the remaining ingredients (heavy cream, cocoa powder, liquid stevia, salt and vanilla extract.
  • Pour the mixture into 10 or more silicone muffin molds, then sprinkle roasted peanuts on the top.
  • Take a baking sheet and place all molds in it.
  • Keep in a freezer for about an hour.
  • Unmold the chocolate peanut butter and transfer to an airtight container to enjoy whenever needed

Easy Low-Carb Cauliflower Mac And Cheese (40 Minutes)

Ingredients:

  • Cauliflower head cut into florets - 1
  • Salt - 1 tbsp.
  • Mixed herbs - 1 tbsp.
  • Ground black pepper - ½ tbsp.
  • Olive oil - 3 tbsp.
  • Shredded cheddar cheese - 1 cup
  • Heavy whipping cream - ½ cup
  • Ghee - 1 tbsp.
  • Ground nutmeg - 1 tbsp
  • Grated parmesan cheese - 3 tbsp.

Method:

  • Preheat the oven to 450 F.
  • Prepare a baking sheet with aluminium foil.
  • Now place the cauliflower and sprinkle with salt, mixed herbs and pepper.
  • Pour olive oil and toss until well coated.
  • Roast it in the oven for 10 to 15 minutes until it turns crisp.
  • Place in a baking dish of about 8 inches.
  • Take a saucepan and add ghee, cheddar cheese, heavy cream and nutmeg.
  • Heat over medium heat.
  • Simmer for 5 minutes until it shows bubbles.
  • Pour the cauliflower in this pan and stir well.
  • Now sprinkle parmesan cheese from top.
  • Bake in the oven for 10 minutes and enjoy.

How Soon Can You See The Results?

This depends on how serious you are about following this diet. The more carbs you avoid, the sooner you’ll get into ketosis and start losing weight.

The Verdict

If you are frustrated about your weight gain then you need to turn to ketogenic diet today and experience the results yourself.

What is a Fad Diet?

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Obesity is a very common problem. In fact, it was rated as one of the leader problems in the US as over 30% of the US population is considered obese.

A number of people are trying to lose weight and stay healthy, but sadly it is easier said than done. While one way to do that is to hit the gym and perform exercises but that’s not everyone’s cup of tea. For such people, there’s another way, a fad diet.

It is a diet that helps to lose weight drastically on an unbalanced diet without the dieter having to do any sort of exercise to shed pounds. It does sound too good to be true but it really works.

What Is A Fad Diet?

fad diet

A fad diet is a diet that emphasizes on eating certain types of foods and completely avoiding some. It may be too strict and boring to follow but the results are convincing. Here’s how you can spot a fad diet:

  • It promises to help lose weight in a week.
  • No exercise required.
  • Restricts calories (because all fad diets help lose weight).
  • Only few foods are allowed to be eaten.

Types Of Fad Diets

There are many types of fad diets out. They may all suggest you to eat different foods and in different proportions, but the end goal is the same, losing weight.

Here are some of the most popular fad diets around the globe:

  • The Dukan Diet.
  • The Paleo diet.
  • The Zone diet.
  • South beach diet.
  • The Atkins diet.
  • Vegan diet.
  • Ketogenic diet
  • HCG diet.
  • Cabbage soup diet.
  • Lemonade diet.

What Do All Fad Diets Have In Common?

While all fad diets are different, they do share certain similarities as well. They all work by lowering carb intake. This is because carbohydrates contribute to weight gain and by restricting the daily carb intake, these fad diets show promising results. Other than this, most of the fad diets also help to reduce cardiac issues.

Different fad diets recommend to take carbs in different proportions and quantity. Some fad diets like the Atkins and other low carb diet first reduce carb intake and then recommend to gradually increase it.

On the other hand, some emphasize on keeping carb intake to a minimum such as the ketogenic diet so that the dieter can activate ketosis (a metabolic state to drive energy from fats rather than glucose). Hence, it can be concluded that all fad diets are not the same.

The main aim of all fad diets is to reduce carb intake from 250 grams to just 50 grams or even less. This is important because carbs are considered a major reason for weight gain.

Foods To Eat In a Fad Diet:

Most fad diets encourage to consume foods that are low in carbs. Some such foods include:

Fish: Fish are carb-free, hence they can be found in most fad diets. They are rich in proteins and offer many health benefits. Salmon, trout, haddock etc., can be a good option.

Meat: Another carb-free food that is included in many fad diets. Chicken, beef, lamb, grass-fed and pork are meats that are low on carbs.

Eggs: Boiled eggs are encouraged on fad diets because they contain only 1.1g of carbohydrates. Other than that, omega-3 enriched eggs and pastured eggs are even better to turn to when you’re on a fad diet.

Fruits: There are many fruits that are low in carbs such as pears, blueberries, strawberries, peaches, apple, and watermelon.

Vegetables: Vegetables are encouraged to eat in a fad diet since they help to lose weight and provide the body with a lot of energy. Veggies like mushrooms, broccoli, carrots, spinach, zucchini, bell peppers, and cauliflower can be included in a fad diet.

Dairy: Dairy products like cheese, butter, heavy cream and yogurt can be allowed on some fad diets since they contain less than 1g carb per ounce.

Seeds And Nuts: Nuts and seeds are also included in many fad diets.

Oils And Fats: Eating the right kind of fats is important when you’re on a fad diet. Some good choices are olive oil, cosh fish liver oil, butter, and ghee, lard etc.

However, it’s not necessary that all fad diets may include these foods. This depends on the kind of diet you turn to, so make sure to look at specific diet plans. 

Benefits Of Fad Diets

Quick Weight Loss: What most of the diets fail at doing, fad diets achieve. We’re talking about weight loss here.

Fad diets are getting immensely popular for helping people reduce weight in just a week. While there are certain controversies regarding fad diets, such as the Cabbage Soup Diet which only recommends to eat soup for a week but the results are there. Fad diets work like a charm when it comes to losing weight.

Reducing Heart Diseases: Fad diets like the Paleo diet, Vegan diet and the Atkins diet are some of the most effective diets when it comes to regulating blood pressure, improving cholesterol levels and avoiding heart strokes.

The Verdict

Fad diets work but you must follow all the guidelines to the T for results to show.

 

What is a Low Fodmap Diet?

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According to the NCHS, 28.3 million Americans visit physicians with digestive complains every year. This shows you how common digestive issues are. Nutrition experts are blaming the diet for digestive problems such as constipation, diarrhea, bloating, gas, and stomach pain. Many also specifically blame FODMAPs for such issues. FODMAPs are compounds that are found in certains foods such as barley and wheat. They are known to trigger irritable bowel syndrome and various other GI disorders. Here’s where the low FODMAP diet comes into play.

This diet focuses on reducing the intake of FODMAPs to reduce stomach issues. Let’s get to know more about FODMAPs and a low FODMAP diet.

What Are FODMAPs?

FODMAPs, short for Fermentable, Oligo, Di, Monosaccharides and Polyols, can cause a lot of problems in the digestive system. These are carbohydrates which are hard to digest since they can end up on the far end of the intestine where the gut bacteria is present.

Once these carbs reach near the bacteria, it uses them as fuel and create hydrogen gas giving rise to many kinds of digestive disorders. Other than that, FODMAPs are also known to create liquids in the intestine that can cause diarrhea.

Here are some common types of FODMAPS:

  • Lactose: This FODMAP is found in dairy products such as milk. 
  • Fructans: Can be found in many foods but mostly in grains such as wheat, spelt rye etc.
  • Fructose: This FODMAP is present in most of the fruits, vegetables and added sugars.
  • Galactans: Found in legumes.
  • Polyols: They are sometimes used as sweeteners and are often found in many fruits as well.

What Is a Low FODMAP Diet?

A diet that limits the consumption of foods that contain higher amount of FODMAPs in them is a low FODMAP diet. This diet doesn’t exclude FODMAPs right away but gradually because eliminating them right away can cause many problems in the body.

Once you reduce the consumption of FODMAPs, you will see a noticeable change in your stomach issues and even feel lighter.

Foods To Eat In A Low FODMAP Diet

Here is a list of foods that you should eat in this tied:

Vegetables: Squash, sweet potatoes, alfalfa, potatoes, radishes, eggplant, ginger, green beans, spinach, bell peppers, kale, lettuce, chives, olives, parsnips,, spring onion (only green), tomatoes, turnips, yams, water chestnuts, zucchini, bok choy, carrots, celery and cucumbers can be eaten on a low FODMAP diet.

Dairy Products: Dairy products are strictly restricted from this diet except for the ones that are lactose free. Other than this hard cheese such as cecembert and brie are also allowed.

Fruits: Fruits that are allowed in this diet are blueberries, grapes, kiwi, lemons, cantaloupe, melons but not watermelon, oranges, raspberries, strawberries, grapefruit, bananas, lime and mandarins.

Seeds And Nuts: Macadamia nuts, almonds, sesame seeds , cashews, peanuts  and pine nuts can be eaten.

Sweeteners: Stevia, maple syrup, molasses and artificial sweeteners can be included in the foods to increase taste.

Grains: Quinoa, corn, oats, rice, sorghum and tapioca are allowed on a low FODMAP diet.

Other Foods: All meats and fish, all fats and oils, spices and herbs can be eaten.

Foods Not To Eat In a Low FODMAP Diet

Low Fodmap Diet

When it comes to a low FODMAP diet, it is more important to know what not to eat than to know what to eat. Here are a few foods that you need to restrict in this type of diet:

  • Vegetables: These vegetables are high in FODMAP and should be avoided: Brussels sprouts, artichokes, broccoli, cauliflower, garlic, fennel, cabbage, mushrooms, okra,  leeks, beetroot, asparagus, onions, peas and shallots.
  • Fruits: Blackberries, boysenberries, figs, pears, peaches, watermelon, apples, applesauce, apricots, cherries, canned fruits and dates should be excluded from the diet.
  • Grains: Rye and barley.
  • Beverages: Milk, soy milk, soft drinks that contain fructose corn syrup, beer, fortified wines and fruit juices.
  • Sweeteners: High fructose corn syrup, honey, mannitol, maltitol, xylitol, fructose and sorbitol.
  • Dairy products: Yogurts, whey protein supplements, sour cream, milk derived from goats, sheep and cows, ice cream, soft and fresh cheeses.
  • Legumes: Red kidney beans, beans, baked beans, chickpeas, lentils and
  • Wheat: Breakfast cereals, tortillas, bread, pasta, waffles, pancakes, crackers and biscuits.

Benefits Of a FODMAP Diet

  • Patient suffering from irritable bowel syndrome can benefit from a low FODMAP diet as it can help relax their stomach. Since this diet excludes foods that are high in FODMAP carbohydrates, digestion can be carried out easily.
  • GI disorders like Crohn's disease and Ulcer Colitis occur due to inflammation around the walls of the intestine. A low FODMAP diet helps reduce this inflammation and even treat these diseases.
  • An upset stomach can create stress and stress can ruin your mood. When you’re on a low FODMAP diet, your stomach stays lighter and you stay in a good mood.
  • A diet that incorporates foods that are low in FODMAPs can help to reduce other common symptoms like gas, bloating, diarrhea etc.

The Verdict

A low FODMAP diet really helps to lighten a stomach and smooth digestion. If you experience stomach issues such as constipation, bloating, diarrhea etc., then turn to a low FODMAP diet and see the results yourself.

What to Eat on a low carb Diet?

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A diet is all about knowing what to eat and what not to eat, but it is easier said than done. While the general consensus is to eat what is healthy and to avoid what isn’t, but how do you decide what is healthy and what is not? There are many kinds of diets that incorporate different kinds of foods because each helps to serve a different goal. Some diets are focused on decreasing weight while some are to prevent certain diseases. Therefore, the dieter must know which kind of foods should he/she take, and there can be no one specific answer to this. Let’s get into the details to know more about what to eat when you are on a diet:

How To Know What To Eat On A Diet?

The answer to this question can be given by an expert nutritionist. Choosing the foods to eat on a diet depends largely upon what your body needs, what nutrients you lack and what you do not need. You can learn about these all by visiting a nutritionist.

The expert will ask you various questions regarding your health. It is important to know of your general health when suggesting you a diet plan. For example, if you are diabetic, then your diet cannot include foods that contain sugar as heavy sugar can cause abnormal sugar levels in the body.

Recommended Amount Of Nutrients To Take Per Day

When you’re on a diet and want to achieve a goal then it is essential to take the correct proportion of nutrients in a day, this is what any nutritionist will tell you.

Our body requires energy which we get from the food that we eat. This is why we need to be careful about what we eat as the food we consume should be able to fulfill all our body’s requirements.

Without energy, we will not be able to work, and the amount of energy we require depends on several factors, most importantly our metabolism. Let’s dig deep into this factor:

Energy

Energy may not be a nutrient but it holds great significance when it comes to health. The nutrients we get from foods such as carbohydrates, fats and proteins are converted into energy and passed into the bloodstream to help us carry out physical activities. Moreover, energy also helps our body perform different activities, such as run and eat.

A lot of people think that the more energy one takes, the better. This is a wrong concept. Too much energy can backfire and lead to problems. If the amount of energy your costume is more than the amount of energy your body requires, it may begin to get stored in the form of fat and cause weight gain. Therefore, it is vital to know the right amount of energy one should get from the foods.

For a normal person, about 8700 Kilo Joules is the amount of energy which is recommended in a day. 

We can get this energy from different food sources. Some energy rich foods include almonds, fish, animal meat, fruits, vegetables, peanut butter, legumes, lentils etc. 

Protein

What to Eat on a low carb Diet

Protein is known as the building block of the body. It can be found in many diets out there because of the benefits. Protein helps your body grow. It also plays a very important role in repairing your body. You can get proteins from many sources such as:

Animal Foods: Meat, fish, chicken, milk and eggs are animals foods that can help you get proteins in your body.

Plant Foods: Beans, peas and legumes come from a variety of plants that are packed with proteins. Including some in every meal can help devour energy. Moreover, these foods have other benefits too, such as enhancing eyesight, speeding up recovery process when a body part is injured etc.

Grain Foods: These include cereals, pasta, bread and rice. However, when choosing grain foods, make sure they are low in saturated fats.

The recommended amount of proteins to take per day is 1 gram per pound of body weight. 

Carbohydrates

Carbohydrates are important to include in your diet as they provide many benefits. Carbs are known to keep various diseases at bay and also help sustain overall good health. However, you need to know the right amount of carbs to eat in a day.

If you are wanting to reduce weight then you need to reduce your carbs as an overdose can cause weight gain.

Foods To Eat: Potatoes, lentils, peas, corn, pasta, bread, cereal etc.

The amount of carbs recommended to eat each day is 310 grams.

 Fats

Eating good fats promotes mental health and also helps to build muscle. There are many fat containing foods that can be included in a diet, however, too much fat can turn out to be troubling which is why one should consume recommended amount of fats.

Foods To Eat: Avocados, olive, tropical oils, animal fats etc.

Recommended amount of fats to eat per day is 45 to 75 grams.  

Vitamins

There are many types of vitamins and each offer specific benefits. Most fruits are rich in vitamins including vitamin A, C, B, B1, B2 and B6.

Foods To Eat: All kinds of fruits and vegetables. However, veggies should ideally be eaten raw, boiled or grilled. 

The Verdict

It is important to take care of your diet if you wish to be healthy. A diet is all about knowing what to eat, but since you’re not an expert, you must make sure to get in touch with one so that a customized diet plan can be prepared for you, keeping your age, gender, goals and body requirements in mind.

How to Cut Sugar Out of Your Diet?

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Seven teaspoons of assorted sugar spilling onto a wooden background

Sugary foods are a part of many diets since they enhance taste. However, consuming too much of it can lead to problems. According to The American Heart Association (AHA), daily consumption of sugar should be limited to 6 tablespoons (for women) and 9 tablespoons (for men) in a day but Americans have been exceeding these limits. On average, an American is said to consume at least 19.5 tablespoons of sugar per day. That’s a lot. Taking too much sugar is unhealthy and can cause health problems such as weight gain, risk of diabetes, tooth decay etc. Therefore, cutting out sugar from your diet is essential to stay healthy.

What Is Sugar?

Sugar is a carbohydrate that is found in many kinds of foods to enhance the taste. Moreover, it is also found naturally in different foods. When we hear sugar, our mind wanders to the crystalline sugar that we add in tea, coffee, milk etc, but there are many kinds of sugars available. Mostly, all forms of sugars contain 4 calories per gram.

How To Cut Off Sugars From A Diet?

Here are some tips on how to cut sugar out of your diet:

Say No To Products That Contain Added Sugar

how to cut sugar out

There are a plethora of food products that contain added sugar. These products are responsible for feeding you a large part of sugar which is why eliminating them from the diet is essential. Some of the products that you need to eliminate from your diet are:

  • Coconut Sugar: It may be low-glycemic but contains added sugar as well and contributes to cravings and addiction in people.
  • Cane Syrup: This syrup doesn’t contain refined sugars but regular sugar which is evaporated and can be harmful.
  • Rice: Rice has a higher GI (glycemic index). A high GI means that a certain food is capable to spike blood sugar levels. A good alternative is to turn to brown rice since it has a lower GI.
  • Plant Based Milk: Plant based milk may or may not have higher amount of sugars. To be on the safe side, make sure to buy unsweetened milk.
  • Replace Cereals In Breakfast With Oatmeal: Most of the cereals we eat in breakfast contain high amounts of sugars. You can eliminate that from your diet and introduce oatmeal. To enhance the sweetness, you can cook the cereal in the presence of unsweetened applesauce.

However, if you are a real cereal fan then you can go for cereals that contain lower amounts of sugar such as plain porridge, whole grains plain biscuits etc.

Say No To Chocolates Except Dark Chocolate

We all love chocolate, but it can damage our body if we do not control the amount that we consume. Giving up on chocolate altogether can be difficult, which is why you should turn to dark chocolate. The recommended amount to eat dark chocolate per day is 6 grams. It is low in sugar and provides several health benefits.

Say No To Processed Foods

Processed food usually contains added sugars. Boxed, canned and bagged food are processed foods and are made with added sugars to enhance the taste.

Eat The Right Fruits

Fruits sure provide you with many nutrients but some of them are packed with higher amounts of sugars and if you’re looking to cut sugars from your diet, you need to eliminate sugar packed fruits as well.

This doesn’t mean that you have to turn away from all kinds of fruits, you can eat the ones that contain less sugars.

Low-Sugar Fruits 

  • Avocados: Eating an entire raw avocado will feed you only 1 gram of sugar.
  • Cranberries: One cup of these berries will provide you with only 4 grams of sugars. 
  • Raspberries: A single cup of these will get you 5 grams of sugars, plus they’re loaded with fiber so you will feel full eating just one cup. 
  • Grapefruit: Only 7 grams of sugars will enter your body when you eat 100 grams of a grapefruit. 
  • Kiwis: 9 grams of sugar per 100 grams is what you’ll get when you eat a kiwi.

Avoid Eating These High Sugar Fruits 

  • Lychees: One cup of this fruit has 29 grams of sugar.
  • Figs: One cup of fig has 27 grams of sugar.
  • Mango: One cup of mango contains 23 grams of sugar.
  • Cherries: One cup of cherries contain 18 grams of sugar.
  • Grapes: One cup has 15 grams of sugar. 

Say No To Flavored Yogurt

Flavored yogurt is packed with added sugars which is why you need to turn to plain yogurt or yogurt made at home. You can add honey to increase sweetness.

Check The Labels

Make a habit of checking up the labels before you buy food. Also, pick food that contains less amount of sugars in them.

You do not know how much sugar a food contains which is why it is important to have a look at the labels. Foods such as tomato sauce, crackers, salad dressings may contain high amounts of sugars.

Avoid Going Cold Turkey

Going cold turkey refers to cutting off sugar completely and instantly. This can be troublesome for many people because sugar is an addictive and craving food.

The right thing to do here is to limit the intake. If you add 3 tablespoons of sugar in your tea, cut it down to two in the 1st week and 1 in the second, and so on. This won’t trigger too much craving and will help you shut off sugar intake without any problems.

The Verdict

When you consume less sugars, it will keep your blood sugar levels balanced and help you control diabetes. Other than this, it can also help in weight loss.

What is a bulletproof diet

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Diet is a special course of various foods ensuring that you get all the nutrients that are required by the body to stay fit and healthy. It is often considered to be a way to lose weight but that’s not true. A diet is basically the amount and the type of foods you eat on a daily basis. A diet can be followed for various outcomes such as weight gain, weight loss, muscle building etc. There are various diets that are followed all around the globe. Some are healthy while some are not. Therefore, it is important to know which kind of diet suits you the best. Without much ado, let’s get into the details:

What Kind Of Diet Should You Take?

There are many kinds of diets that are specific about the outcome. Some are solely focused on losing weight such as the atkins diet (a low carb diet), while some are concerned with a reduction in fats in your body, such as the keto diet. The question here is: which diet should I opt for? The answer to this question is simple.

Ask yourself these questions:

  • What do I want to achieve?
  • What’s my end goal and purpose to start a diet?

Your goal can be anything. You might wish to get rid of your extra fat or you might want to add more muscle mass. The right diet would depend largely on this factor, but you should also keep certain limitation in mind, such as your overall health,i.e: if you have a medical condition.

For example, you cannot turn to a diet that relies heavily on fruits if you are diabetic. This is because fruits contain sugar that can cause problems for individuals with insulin issues. This is why most experts recommend to visit a nutritionist before choosing a diet. Many even suggest to get a customized diet plan according to your needs, age, and health.

Now, most of us aim to eat a diet that’s healthy and balanced. To do so, one must know about the 5 main food groups that are a part of a healthy diet. Eating these at the right time and in the right amounts can do wonders for our body.

Here are the 5 main food groups you should know about and include in your diet:

Carbohydrates

The first food group that holds great importance when it comes to having a healthy diet is carbohydrates. Carbohydrates provide us with vitamin B, calcium and lots of energy. They are also said to improve the condition of the digestive system.

Carbohydrate foods:

Oats, rice, pasta, yam, noodles, couscous, potatoes, millets, breads, morning cereals, rye and barley. It is recommended to take at least 3-5 servings of carbohydrates in a day to keep healthy. One serving of carbohydrate may contain:

  • 1 bread slice, one or half roll of a pizza.
  • 6 tbsp. of porridge or cereal.
  • 4 whole wheat crispbreads.
  • 6 tbsp. of millet, pasta, rice, or couscous.
  • 2 small new potatoes.
  • 2 tbsp. mashed sweet potato.

Proteins

Proteins are building blocks that help us develop and repair our body. There are many benefits of consuming foods that are high in proteins as it helps to improve bone, skin, muscles and overall health of a person.

Protein Foods:

Seafood, fishes, nuts, beans, meat, eggs, lentils and soya. These foods provide us with iron, minerals, vitamins and of course proteins. It is recommended to take 2-3 servings of these per day.

One serving of proteins may contain:

  • 2 cold ham slices, chicken or turkey.
  • 1 chicken breast.
  • 2 sausages.
  • 3 bacon rashers.
  • 1 burger (beef).
  • 1 fish, fillet or steak.
  •  small can of mackerel, tuna, salmon, sardines..
  • a cup of lentils (cooked), beans.
  • beans, chickpeas or lentils (half can).
  • Tofu (100 grams).

Dairy Products And Milk

Dairy products give you tons of vitamins such as A, D, B12, calcium, proteins etc. These nutrients help you improve your bone health and teeth. Milk is said to be rich in calcium that is good for your teeth and bones.

Dairy Products:

Fromage fries, milk, yoghurt, cheese, milkshake etc. A total of 3 servings of dairy products are recommended.

One serving may include:

  • a glass of milk.
  • 1 pot of fromage frais or yogurt.
  • 1 small piece of cheese.
  • ½ can of a low-fat custard.

Vegetables And Fruits

Eating vegetables and fruits on an everyday basis provides you with antioxidants that help to keep you fit. The fibers found in them improve your digestive system and also protect you from a large number of diseases. Since they are low on calories and high in fiber, they also help to keep your weight in check too.

Vegetables And Fruits Foods:

All kinds of vegetables and fruits. A total of 5 servings of fruits and vegetable are recommended daily.

One serving may include:

  • 1 pear, apple, orange, banana etc.
  • 2 small plums, satsumas, kiwi fruit.
  • Handful of grapes, cherries or berries.
  • 1 tbsp of dried fruits.
  • A large fruit slice of melon or pineapple.
  • 3 heaped tbsp of raw, canned, frozen or cooked vegetables.

Fats And Sugars

bulletproof diet

If you want to increase your calorie intake then turn to foods containing fats and sugar containing. They aid in the absorption of certain vitamins and minerals. However, one should limit the consumption of saturated fats (fried foods, creams, fatty meat etc.) as they can cause health issues, including cardiac problems.

Instead, take unsaturated fats such as avocado and oily fish since they help reduce bad cholesterol and improve heart health. As for sugars, they should also be kept at a minimum. It recommended to take only 6-9 tbsp of sugar each day.

Benefits Of Following A Diet

  • Keeps your weight in check.
  • Protects from heart and other diseases.
  • Keeps the stomach relaxed.
  • Improves brain health.
  • Improves cholesterol and blood sugar levels.

The Verdict

It is vital to follow a healthy diet if you wish to live a long and happy life. Bring a change into your diet today and you will see a difference in no time.

What is The Atkins Diet Low Carb and Keto Explained

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The Atkins diet is for people who are looking to lose weight quickly. In short, this diet emphasizes on eating fat sand proteins but restricts from eating carbohydrates or limiting it to a low proportion. This diet was introduced back in 1970s by a cardiologist named Dr. Robert Atkins. He believed that consuming sugary foods and carbohydrates causes weight gain which is why he introduced the Atkins diet as it restricts the foods that causes the weight to increase. 

What is Atkins Diet?

This diet focuses on cutting off carbohydrate intake so as to drop the insulin levels and enhance the fat burning process.

The reason to design this diet was to achieve 4 things.

  1. Lose weight.
  2. Maintain weight.
  3. Stay healthy.
  4. Avoid diseases.

When a person switches to the Atkins diet, their metabolism state changes, too. Instead of burning glucose from the body to get energy, the body burns the fat stored in the body to get energy. This process is called Ketosis.

Since consuming carbohydrates tends to increase glucose levels, it causes the insulin levels to rise too, this can contributes to weight gain. This is the reason why the Atkins diet restricts the intake of carbohydrates.

4 Phases Of The Atkins Diet

atkins diet

Here are the four phases that make up an atkins diet:

1st phase: The first phase is called induction and in this phase the dieter limits carbohydrate consumption to 20 grams per day. High fat and high protein foods can be eaten during the first phase with vegetables that are low in carbohydrates, such as leafy greens.

2nd phase: Balancing is the 2nd phase of the diet. In this phase, the carbohydrate intake is increased to determine what your carb tolerance is. Try adding 25 grams of carbohydrate in the first week and switch to 30 grams in the second. You may add nuts, cherries, berries and cheese to the diet. 

3rd Phase: Increase carb intake by 10 grams per week when you are close to your goal weight. Monitor your weight each week and keep adding until your weight loss slows down.

4th Phase: Gradually begin to increase carb sources and reduce fatty foods and see that your weight doesn’t go up. If it does, limit the carb intake. The goal is to find the amount of carb intake that doesn’t increase your weight. This is important because different people have different tolerance levels.

Foods To Eat:

  • Meats: You can eat meats including lamb, chicken, beef, pork, bacon etc.
  • Fish and seafood: Salmon, trout, sardines, etc., are high in proteins and should be eaten in An atkins diet.
  • Seeds And Nuts: Almonds, sunflower seeds, macadamia nuts, walnuts.
  • Full-fat dairy: Cream, full-fat yoghurt, butter, cheese,.
  • Healthy fats: Coconut oil, Extra virgin olive oil,, avocados and avocado oil.
  • Eggs: Pastured or omega-3 enriched eggs.
  • Low-carb vegetables: Broccoli, Kale, spinach, asparagus etc.
  • Fruits:Apples, bananas and other fruits that are low on carbs.

Foods Not To Eat:

  • Vegetable Oils: cottonseed oil, Soybean oil, corn oil, canola oil.
  • Sugar: Cakes, ice cream, candy, soft drinks, fruit juices, etc.
  • Grains: Spelt, rye, Wheat, barley, rice.
  • Starches: Potatoes, sweet potatoes (in 1st phase only).
  • Legumes: Lentils, beans, chickpeas, etc (induction only).
  • Trans Fats: Processed hydrogenated foods.
  • High-carb Vegetables: Carrots, turnips, etc (1st phase only).
  • High-carb Fruits: Oranges, bananas, apples, pears, grapes (1st phase only).

Benefits Of Atkins Diet

atkins diet

Weight Loss: The main aim of the Atkins diet is to reduce weight and then keep it maintained. The diet first lowers carb intake to drop weight and then adds carbs again gradually to help maintain a steady weight.

Treats And Reduces Risk Of Heart Diseases: Besides weight loss, Atkins diet helps to promote a healthy heart as well. Since it helps to control blood pressure and cholesterol levels, it helps reduce the risk of a a number of cardiovascular diseases.

Prevents Or Treats Diabetes: Since the diet restricts sugary foods, a person is less vulnerable to get diabetes. However, if someone is already diabetic, then cutting off sugary foods and carbs can help a great deal in keeping insulin levels under control.

Treats Acne: Refined carbs can make your acne worse and make them stay for longer. Cutting off these carbs helps to reduce acne risks and also helps to treat it faster.

Atkins Recipes To Know About

Here are some delicious Ztkins recipes you can try:

Sicilian Roasted Chicken

keto diet

Ingredients:

  • Chicken thighs - 8
  • 2 fresh lemons. (One sliced and one juiced 1-½ tbsp of juice squeezed)
  • Crisp white wine - 1/2 cup
  • Flying Olive Extra Virgin Olive Oil - 1/4 cup
  • Half sliced garlic cloves - 6 to 8 pieces
  • sprigs of fresh thyme - 2 to 3
  • Whole pitted olives (Kalamata) - 1/2 cup
  • Kosher salt - 2 tsp
  • Freshly ground black pepper

Method:

  • Preheat the oven to 350 degrees.
  • Wash and dry the chicken.
  • Season each side with pepper and salt.
  • Place the chicken in a large roasting pan.
  • Take a blender and add wine, one garlic clove, lemon juice, salt, pepper, and Flying Olive Extra Virgin Olive Oil. Keep blending until it turns smooth.
  • Pour this liquid onto the chicken in the pan (drizzle on each side).
  • Place lemon and garlic slices beside the chicken pieces and sprinkle thyme leaves.
  • Let it roast for 15 minutes then to 275 degrees for 40 minutes until it turns brown.
  • Remove chicken from the pan and let it cool at room temperature for 30 minutes.
  • Your dish is ready. 

Low Carb Banana Waffles 

Low Carb diet

Ingredients:

  • Ripe bananas - 2
  • Eggs - 4
  • Almond flour - ¾ cup
  • Coconut milk - ¾ cup
  • Ground psyllium husk powder - 1 tablespoon
  • Salt - 1 pinch
  • Baking powder - 1 teaspoon
  • Vanilla extract - ½ teaspoon
  • Ground cinnamon - 1 teaspoon
  • Coconut oil or butter for frying

Method:

  • Take a bowl and mix all of the ingredients mentioned in the list except for coconut oil/butter.
  • Let it sit for some time.
  • Take a frying pan and add coconut oil or butter. Pour the mixture from the bowl to the frying pan and fry it.
  • Banana waffles are ready.

How Soon Can You See The Results?

You will begin to see results in the second phase as your weight will start to reduce. However, sticking to the diet for a number of years is important here because getting off the diet may cause weight gain again.

The Verdict

The Atkins diet has more benefits than just reducing weight. It keeps your heart healthy and prevents other diseases as well.

low carb low fat diet plan

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According to a survey, around 10 U.S states have stated that obesity is one of the most common problems they’re facing as 70% people in those states are obese. The exact reason for this problem is still unknown, however, nutrition experts are pointing their fingers at excessive intake of carbs and blaming it for the rapid weight gain among people. Consuming too much carbohydrates can cause weight gain rapidly.

And sadly, a lot of what we eat (rice, bread and pasta) contains a lot of carbs. While a normal diet encourages to take 200-300 grams of carbs per day, a low carb-diet is focused on restricting it to 50 grams or less. The solution to the obesity problem lies in a low carb diet. Let’s get to know what a low carb diet is:

What Is A Low Carb Diet?

A low carb diet is a diet that restricts or limits carbohydrates intake in your meals and encourages on taking proteins and fats in higher quantities. The health benefits of this diet are many, with weight loss being the most important one. This is a diet that emphasizes on taking the right proportions of carbs which are obviously very low. One should aim to limit the carb intake to 50 grams or less.

A low carb diet often confuses people because it encourages to eat foods that are high in fats. Various studies have shown that eating natural fats is not dangerous if you’re on a low carb diet because the intake of starch and sugary foods is limited.

Limiting or avoiding sugar and starch containing foods aids in stabilizing blood sugar levels and also lowers the level of fat storing hormone insulin. Thus, the rate of burning fat in the body increases and helps in losing weight.

What To Eat In A Low Carb Diet?

These are the low-carb foods that you should include in your diet and make sure they are unprocessed.

Fish:

Fish are high in proteins and offer many health benefits. Salmon, trout, haddock etc., are fish that can be taken when you’re on a low carb diet because they are carb-free.

Meat:

Meat is also a carb-free food that you can have in your meals. While grass-fed meat is the best, you can also take chicken, beef, lamb and pork.

Eggs:

A boiled egg is said to have 1.1g of carbohydrates. However, eating omega-3 enriched eggs and pastured eggs is what’s best when you’re on a low-carb diet.

Fruits:

There are many fruits which are low in carbs such as apple, watermelon, pears, blueberries, strawberries, peaches and cucumbers.

Vegetables:

Mushrooms, spinach, zucchini, bell peppers, cauliflower, broccoli, carrots etc., can be included in the diet.

Specific Dairy:

Cheese that contains less than 1g per ounce carbs can be included such as mozzarella, cheddar, gouda, and goat. Other than that, butter, heavy cream and yogurt can also be taken.

Seeds And Nuts:

Nuts and seeds that are low in carbs can be eaten. These include pine nuts, brazil nuts, almonds, walnuts, pecans etc.

Oils And Fats:

Eating the right kind of fats is important when you’re on a low carb diet. Some good choices are butter, and ghee . Other than that, it is also vital to use oils that are low on carbs such as olive oil, cosh fish liver oil, lard etc.

What Foods To Restrict When On A Low Carb Diet?

One of the most essential things that shouldn’t be neglected when you’re on a low carb diet is to avoid foods that are high in carbs.

Here are the foods that you need to restrict:

Sugar:

Beverages such as juices, cold drinks, ice cream, candies and every thing that is loaded with sugar should be avoided.

Trans Fats:

They are high in carbs, especially, hydrogenated and partially hydrogenated trans fats.

Gluten Grains:

Barley, rye, spelt, wheat and other grain containing foods such as pasta and bread should be avoided as they are high in carbs.

Vegetable Oils:

They too contain a considerate amount of carbs. Canola, sunflower and soybean oils should be avoided.

Sweeteners:

Aspartame (found in diet coke), sucralose, saccharin etc., found in beverages and juices should be avoided.

Dairy Products:

Milk is high in carbohydrates and should be avoided.

Processed Foods:

Factory made foods should be avoided.

Benefits Of A Low Carb Diet

A number of studies have shown healthy benefits of eating a low carb diet. Let’s get to know some of these benefis:

Weight Loss:

The first and the most important benefit you’ll get from following this diet is weight loss. This is because it restricts you from eating sugar and carbohydrates resulting in chnages in the body.

Suppresses Hunger:

An elevated blood sugar level urges you to eat more. A low carb diet keeps the blood sugar levels low and keeps you satiated. Thus, the calories you take are lowered too. This is also a key factor when it comes to losing weight.

Increases Levels Of HDL (Good Cholesterol):

Unlike LDL cholesterol (bad cholesterol), HDL is good for the body. HDL helps to carry cholesterol away from the body via excretion, thus, it lowers the risk of heart diseases.

Reduces The Chances Of Getting A Type-2 Diabetes:

Less sugar intake means reduced chances of getting diabetes.

Low Carb Recipes To Know About

Here are some low carb recipes that will make you fall in love with them:

Swedish Breakfast Buns (40 minutes) 

Ingredients:

  • Almond flour - ¾ cup
  • Whole flax seeds - 1 tbsp
  • Shelled sunflower seeds - 1 Tbsp
  • Psyllium husk powder - 2 Tbsp
  • Baking powder - 1 tsp
  • Salt - ½ tsp
  • Light olive oil - 2 Tbsp
  • 2 eggs
  • Sour cream or creme fraiche - ½ cup

Method:

  • First, preheat the oven to 400 degrees.
  • Take a bowl and add almond flour, seeds, psyllium, salt and baking powder. Mix them all nicely. Next, add eggs, olive oil and sour cream in the same bowl and mix thoroughly.
  • Leave for 5 minutes so that you get a non-sticky dough.
  • Cut the dough in 4 pieces and press it to shape like balls and place in a cake pan. If it’s sticky, you can use parchment paper to reduce stickiness.
  • Bake it to for 25 minutes until it gets brown.

Voila! Your breakfast is ready.

Tex-Mex Scramble (25 minutes)

low carb low fat diet

  • 5 eggs
  • Water - 2 Tbsp
  • chopped green pepper - 1/8 cup
  • chopped red onion - 1/8 cup
  • Diced cherry tomatoes - 2
  • thawed and drained frozen spinach - 1/2 cup
  • Chopped jalapeno pepper slices - 5
  • slice pepper jack cheese - 1
  • Pace Salsa - 2 Tbsp
  • Olive oil - 2 tbsp

Method:

  • Preheat a pan over medium heat by adding olive oil.
  • Take another pan and add eggs, tomatoes, spinach, jalapeno, water, green pepper, and red onion together.
  • Now pour it into the pan you preheated earlier. Cook until the eggs look ready. Once they do, turn the heat off and add from top the pepper jack cheese.
  • Cover with a plate or lid and let it stay for 5 minutes.
  • Add salsa from the top and it’s ready to be served.

How Soon Can You See The Results?

The diet begins to show results in the third week.

The Verdict

A low carb diet is for all those who are frustrated with their excess weight. This diet is no less than a miracle when it comes to offering health benefits and helping to shed weight in the most healthy manner.

What is The Dash Diet?

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Irregular blood pressure is one of the most common health problems around the world. In fact, 1.1 billion people are said to suffer from this issue. Blood pressure issues can be due to several reasons, from poor diet to family history. But no matter the cause, you can control your blood pressure by being careful about your diet. Since the number of people dealing with high blood pressure is rising every year, diet can be the difference maker. Here’s where the dash diet comes into play. It is said to normalize blood pressure and offers a healthy way of life to people. Let’s find out more about this diet:

What Is The Dash Diet?

Dietary Approaches To Stop Hypertension is what DASH diet stands for. It’s a diet that restricts consumption of large amount of salt so as to treat hypertension (high blood pressure). However, since the dash diet focuses on foods that contain less fat, people with no blood pressure problem can continue with a normal range of salt intake (2300 mgs) and still avoid high blood pressure.

A lot of diseases can hit a person who is dealing with a high blood pressure problem, especially heart diseases, hence, all the more need to look into the diet they’re taking. The diet included fruits, vegetables, lean meats and whole grains. However, the main aim of the diet is to keep a person low on salt intake since it can elevate blood pressure and increase chances of hypertension.

A dash diet recommends consuming 2300 mg of salt for people who don’t have any hypertension symptoms, however, people already having high blood pressure need to restrict their salt intake to 1500 mg. 

Foods To Eat In The Dash Diet

The dash diet doesn’t force to eat specific food because it is more of a pattern than a food chart. Meaning, if your calorie intake per day is 2000 mg then you need to control the amount of servings you eat each day accordingly. This is how your servings for each day should be:

6 to 8 Servings Of Whole Grains In A Day

Whole grains provide with a number of minerals, vitamins and fiber. Whole grains include foods like brown rice, quinoa, oatmeal, cereals, bulgur etc.

One serving may include:

  • Whole grain bread - 1 slice
  • Dry whole grain cereal - 1 ounce
  • Cooked rice, pasta or cereal - ½ cup.

4 To 5 Servings Of Vegetables In A Day

The dash diet allows to eat every type of vegetables out there since they are low in fats and calories. Vegetables also provide with many essential nutrients, vitamins, minerals, folate and fiber. However, the most important benefit of eating vegetables is that they are rich in potassium and potassium is said to control blood pressure. The dash diet encourages consumption of green vegetables like cauliflower, broccoli, green beans, and cabbage.

One serving of vegetables can include:

  • Raw leafy vegetables (spinach or kale) - 1 cup
  • Cooked or raw vegetables like broccoli, carrots, squash or tomatoes - ½ cup.
  • Vegetable juice - ½ cup 

4 To 5 Servings Of Fruits In A Day

Following a dash diet involves eating fruits such as pears, peaches, apples, pineapples, berries, and mangoes. Here’s what a single serving can contain:

  • 1 medium sized fruit or dried fruit (¼ cup)
  • Fresh, frozen or canned fruit - 1/2 cup
  • Fruit juice - 1/2 cup

2 To 3 Servings Of Dairy Products

The dash diet allows dairy products that are low in fat. They include skim milk. yogurt and low fat cheese. One serving of dairy products can contain:

  • 1 cup skim milk or yogurt.
  • 5 ounce of low fat cheese.

6 servings Of Meat, Fish And Lean Chicken Per Day

The dash diet allows eating lean meats but only once or twice a week.  A single serving can include:

  • Chicken, fish or meat - 1 ounce
  • 1 egg

4 to 5 Servings Of Legumes, Seeds And Nuts Per Week

Flax seeds, peanuts, sunflower seeds, walnuts, hazelnuts, almonds, lentils, split peas, kidney beans can be eaten in a dash diet. One serving can include:

  • Nuts - 1/3 cup
  • Nut butter - 2 tbsp
  • Seeds - 2 tbsp
  • Cooked legumes - 1/2 cup of

2 - 3 Servings Of Fats And Oils Per Day

Choose vegetable oils as they are healthier than other options. These include olive oil, canola oil, corn oil, low fat mayonnaise, margarines etc. One serving can contain:

  • Soft margarine - 1 tbsp
  • Vegetable oil - 1 tbsp
  • Mayonnaise - 1 tbsp
  • Salad dressing - 2 tbsp.

Benefits Of The Dash Diet

Lowers Blood Pressure: The normal blood pressure of a person is 120/80. Blood pressure reading of above 140/90 is considered high, and can cause serious problems. For people having a high BP problem, dash diet is the solution. It helps lower the blood pressure since it limits the intake of salt, which causes BP to shoot. It can bring it 11 points lower which is quite good.

Reduces Risk Of Cancer: Since the dash diet is low in fats and focuses on eating healthy, there is a reduced risk of cancer.

Reduces The Risk Of Metabolic Syndrome: According to studies, the dash diet is said to lower the risk of metabolic syndrome.

Lowers Risk Of Diabetes: Studies say that dash diet lowers the risks of getting type II diabetes.

Less Heart Diseases: Since the diet focuses on keeping the blood pressure normal, there are less chances for dieters to get any heart disease.

Dash Diet Recipes To Know About

Here are some tasty and healthy dash diet recipes you can prepare:

Fresh Fruit Kebabs

Ingredients:

  • low-fat lemon yogurt (sugar free) - 6 ounces
  • fresh lime juice - 1 tbsp
  • lime zest - 1 tbsp
  • ½ inch pineapple chunks - 4
  • 4 strawberries
  • peeled and quartered kiwi - 1
  • Four 1/2-inch chunks of banana - 1/2
  • 4 wooden skewers
  • 4 red grapes

Method:

  • Take a bowl and add yogurt, lime juice and lime zest. Whisk together and refrigerate.
  • On the skewer, thread one of each fruit. Keep repeating to fill up the skewer with fruit chunks.
  • Take out the mixture you made earlier from the fridge and serve with the threaded fruits.

White Bean Dip 

dash diet plan

Ingredients:

  • Rinsed and drain white beans (cannellini) - 1 can (15 ounce)
  • Roasted garlic cloves - 8
  • Olive oil - 2 tbsp
  • Lemon juice - 2 tbsp
  • French Bread

Method:

  • Add the beans, garlic cloves, olive oil and lemon juice in a blender and blend until it turns smooth.
  • Take French bread, and on each slice, spread the white bean dip mixture you just made above and enjoy eating. 

How Soon Can You See Results?

A dash diet can help lower your blood pressure level in just 2 weeks.

The Verdict

If you too are suffering from high blood pressure then it’s about time to turn to the dash diet.

How Much Caffeine Is There In a Diet Coke?

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Coke is one of the most famous drinks out there. You can pick regular coke or diet coke, based on your own preference and requirements. While regular coke is more famous, diet coke is also hugely in demand. In the U.S alone, there are over 28.75 million diet coke consumers.

While the generic name is diet coke, this low sugar coke is also called Coke Light and Coca-Cola light. There are many ingredients that make up diet coke such as aspartame, carbonated water, phosphoric acid, caramel coloring, potassium benzoate, sodium, citric acid and lastly caffeine.The presence of caffeine in diet coke has raised many eyebrows because a diet coke is said to have more caffeine than a regular Coca Cola drink. Let’s dig into this and find out how much caffeine a diet coke contains:

What Is Caffeine?


Caffeine is a natural stimulant that is extracted from around 60 different plants including different teas, cacao seed, tea leaf, kola nut, and coffee bean. Caffeine is commonly used in different products and there are many myths surrounding it as this ingredient has a lot of critics as well. However, it does not seem to have any side effects, if used in the right amount.. In fact, many benefits are associated with caffeine consumption that a lot of people are unaware of.

Caffeine is a methylxanthine substance that is responsible for triggering stimulation by blocking the adenosine receptor blockers in the brain. Adenosine tends to slow down the activities happening in the nervous system and it is caffeine that binds to these adenosine receptors and speeds up the processes. 

How Much Caffeine Is There In A Diet Coke?

The amount of caffeine found in a diet coke is 32% more than a regular drink. This means that there is 3.38 mgs of caffeine found in every 100 ml of a diet coke. All in all, 46 mg of caffeine is present in a 12 Oz (330ml) of diet coke while 32 mgs is present in a regular Coca Cola drink. 

Benefits Of Caffeine Present In Diet Coke


The caffeine found in a diet coke offers several benefits. They are:

Increases Mental Alertness:

The caffeine in diet coke is said to make people more alert. This is because caffeine soon gets absorbed in the bloodstream and enhances focus and concentration by eliminating mental fatigue and tiredness.

This is possible because diet coke has just the right dosage of caffeine. In case of taking higher doses of caffeine, the same result may not be achieved, instead it may work in an opposite manner. Hence, one should limit their diet coke intake to a can only (per day) because overconsumption may cause anxiety and tremors.

In addition to this, caffeine also improves the flow of oxygen in the body by clearing the pathways. This also helps make a person more alert and active,

Fights Fatigue:

Caffeine is said to ward off fatigue after you’ve been involved in a physically or mentally tiring activity. Many athletes prefer having diet coke or coffee due to this reason. It can help restore energy and push people to do more.

The most common reason for fatigue is sleeplessness. Therefore, it is essential to keep your diet coke consumption low so that less amount of caffeine enters your body.
This is because caffeine can impact your sleep cycle. When you are very active, your brain would not be ready to go in a state of sleep, and as a result you will be up for longer hours, eventually feeling fatigued.

Mobilization Of Fatty Acids:

Caffeine helps to mobilize fatty acids found in the body. Mobilization of fatty acids can serve as a fuel when a person is exercising. In other words, it can enhance energy levels in a person and help them while they are working out or performing a physical activity.

The Caffeine In Diet Coke - Is It Safe?


The time it takes for caffeine to get absorbed in the bloodstream is only 45 minutes and caffeine is only said to last for 4 to 6 hours in the body and then is excreted out. Now the question is, is it safe to drink? In the U.S, caffeine is marked as safe. However, there are a few factors to remember as an overdose of caffeine can cause problems. Since we are talking about diet coke here, it should be mentioned that the caffeine present in a diet coke is totally safe. However, this largely depends on your diet as well.

Amount to consume

Make sure you consume between 2000 to 2500 mgs of calories everyday so that no health issues can hit you when you are consuming diet coke every day. People who are used to drinking multiple cans of diet coke sure need to worry. This is because the more diet coke you consume, the more caffeine enters your body.

Experts say that consuming 250 to 300 mgs of caffeine per day can cause several health conditions such as insomnia, stress, anxiety and irregular heartbeat. So make sure to keep the consumption low and restrict yourself to one can per day on a max.
caffeine in diet coke
Also, make sure that you drink as much water as you can and don’t let your body go into dehydration. A fully hydrated body can enhance the level of energy provided by caffeine and can help you stay energetic for longer.

A diet coke has more amount of caffeine than a normal coke but less than that found in a cup of coffee. This means that the amount of caffeine present in a diet coke isn’t too much nor too less. However, still, make sure to keep the daily consumption to one can of diet coke per day so as to fill your need and to avoid addiction.

How to Start a Diet?

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Most of us have thought about turning to a diet that will help us achieve our health and body goals, but very few us are able to make this transition. Truth be told, it is not easy to give up on what you love, but it is important to do so if you want to be fit and healthy. There are many reasons why people are not able to start or stick to a diet, including a lack of knowledge on how to start a diet in the first place. If you are planning on changing your life and give it a positive push then you have landed on the right page. Let’s talk more about how to start a diet.

What Are Your Goals?

The first thing that will help you start a diet is to determine why you wished to start a diet in the first place. For instance, if you are overweight then your diet must obviously be about losing weight. The point is that one must have clear goals about why they want to start a diet because this is where the motivation comes from.

It should also be mentioned that dieting is not only about weight loss, it has other health benefits too. Certain diets, such as the dash diet, have been proven to help control diseases like hypertension and even cardiac issues. The most effective way to start a diet is to remind yourself of the benefits.

Following A Diet Plan

The first step is to pick a diet plan. There are many types of diets from ketogenic diet to dash diet to vegetarian diet. You must pick one based on your own requirements.

Have a Start Date and Stick to It

‘Tomorrow’ is not the answer to when you are going to start your diet, the answer is always today. In case there are issues, you can mark a specific date on your calendar when you wish to start dieting. But, the most important thing is to stick to that date instead of shuffling it around.

Think About the Difficulties But Remember The Positives

Dieting is not really easy. You are going to find several difficulties, and most difficult of them all is having to deal with people around you. When you step out, you will see your favorite foods being sold like crazy. It can be tempting, but you need to remind yourself why you started a diet in the first place. Moreover, there may be naysayers as well. People will tell you why you do not need to go on a diet or what the side effects are. Remember never to listen to them.

Yes, certain diets, such as a crash diet, might have a few side effects, but not all diets are harmful. Still, you must speak to a nutritionist about it.

Speak to a Nutritionist

Make sure to talk to an expert before you go on a diet. This will let you get rid of all your doubts. You can know answers to all your dietary questions such as:

  • Which is the best diet for me?
  • How can I stay motivated?
  • What can I eat or not eat in a specific diet?
  • When will I begin to see results?
  • Will there be side effects?
  • What should I do in case I feel unhealthy?

A lot of people make the mistake of going on a diet without really understanding their needs. Remember that what works for one person may not work for the other. Our bodies are different and so are their needs.

For example, for one person 2000 calories may be enough but for the other 2500 may be the requirement. Since dieting has a lot to do with the calories, this point cannot be neglected, and this is where an expert comes into play. He or she can help you understand your body's needs that depend on factors including your age, gender, metabolic rate and overall health.

Moreover, your nutritionist can prepare a meal plan for you keeping your requirements in mind. Since these plans are customized and are prepared with your needs in mind they are more effective in providing you with results. This is a factor that can be the difference maker.

Find Someone to Motivate You

Find a friend or a relative to motivate you to start your diet. The person can prevent you from delaying the diet and remind you to start when you planned on starting. Ideally, the person should have same goals as you, i.e: must be into health and fitness. This way the chances of being motivated would increase. Now, let’s talk about starting a specific diet. You can plan your own keeping this pattern in mind.

If You Are On A Mediterranean Diet Then Here’s How To Start It:

how to start a keto diet

People who prefer a Mediterranean diet are concerned about their well being as this diet focus on eating healthy and keeping diseases like cancer, heart diseases, diabetes at bay. The best way to start this diet is to follow a 7 day meal plan. Here’s what you need to do:

1st Day

  • Breakfast: Start your mornings by having Greek yogurt along with some strawberries and oats.
  • Lunch: This is when you are energy deprived, hence a whole grain sandwich that contains a few vegetables will do just fine.
  • Dinner: Time to focus on a dish containing high protein, such as a tuna salad dressed in olive oil. You can also include fruits for dessert.

2nd Day

  • Breakfast: Start with a perfect combination of dried fruits and whole grains. Hence, oatmeal with raisins is a good choice.
  • Lunch: Remember the leftover tuna salad you had last night at dinner, you can eat the leftover or prepare another tuna salad.
  • Dinner: Prepare a salad including ingredients such as tomatoes and feta cheese with olive oil.

3rd Day

  • Breakfast: Prepare an omelet and include a few veggies such as tomatoes and onions. If you’re not full, you can add a fruit.
  • Lunch: Prepare a whole grain sandwich that includes fresh vegetables and cheese.
  • Dinner: Spice things up this night and prepare a mediterranean lasagne.

4th Day

  • Breakfast: Time to bring nuts into your diet. Start your day by having yogurt with your favorite fruits.
  • Lunch: Make more lasagne or enjoy leftovers.
  • Dinner: It’s fish time! Prepare a broiled salmon and eat with brown rice dressed with vegetables.

5th Day

  • Breakfast: Fry a few eggs and vegetables in olive oil.
  • Lunch: Take greek yogurt, strawberries, nuts and oats.
  • Dinner: End your craving tonight by preparing a grilled lamb, dressed with vegetable salad. To increase the taste, you can include baked potatoes as well.

6th Day

  • Breakfast: Again turn to oatmeal and raisins, if you’re not full, include nuts and any fruit (apple, if possible).
  • Lunch: Vegetable whole grain sandwich.
  • Dinner: It’s party time! Prepare a mediterranean pizza with whole wheat, top it with cheese, plenty of vegetables and olives.

7th Day

  • Breakfast: Omelet with olives and veggies of your choice.
  • Lunch: The leftover pizza from last night will do great now.
  • Dinner: Prepare a grilled chicken, add a potato and some vegetables. You can also include a fruit.

And repeat. You can bring a few changes to keep things exciting.

The Verdict

It is easy to start a diet if you are focused. Just remind yourself why you planned on doing so in the first place and start today instead of delaying it. Good luck.

What is a Gluten Free Diet?

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Foods containing gluten can damage your health, and are dangerous for people suffering from the celiac disease. Celiac disease is a reaction that is triggered by eating foods that contain gluten. Around 30% to 40% people are prone to developing this disease depending on genetics but only 1% to 3% actually have it. Experts believe that development of this disease may be linked with gut microbiota (ecosystem where microorganisms like bacteria, yeast, and fungus live). Other than that, gluten is also said to cause other harmful health effects.

Gluten sensitivity is rising which is why people are turning to a gluten free diet. In fact a study says that a third of U.S population is trying to get rid of gluten. It is a diet that excludes gluten containing foods such as wheat, barley, rye etc. While many of us think that excluding gluten from the diet kills the taste and makes it boring, it is not true. You can still enjoy tasty foods that are gluten free. All you need to know is a few good recipes which we would be covering in the article. But first, let us get to know what gluten is.

What Is Gluten And Why Is There A Need To Exclude It From The Diet?

Gluten is the name given to a protein family that includes wheat, barley, rye and spelt. Gluten proteins are of 2 types, namely, gliadin (soluble) and glutenin (insoluble).

Let’s consider wheat. When we mix wheat and water, a sticky glue like substance can be felt, these are the gluten proteins. These are used in making the bread rise or to make the dough elastic and chewy.

Gliadin has been linked with causing several harmful effects such as celiac disease, gluten sensitivity, bowel syndrome etc. The reason to exclude it from the diet are many, such as:

  • A Large Number Of People Are Sensitive To Gluten (Celiac Disease): People who are sensitive to gluten are many and this intolerance can cause many health problems. The problem starts when the gladian passes into the digestive tract and causes digestive problems and other such issues.
  • Non-Celiac Gluten Sensitivity (Gluten Sensitivity): Another condition that is triggered by eating gluten containing foods is gluten sensitivity. Around5% to 13% people are said to be gluten sensitive and experience the following health problems:
  • Diarrhea
  • Stomach ache
  • Bloating
  • fatigue
  • Depression and other health effects too.

This is the reason why gluten needs to be restricted from the diet and here’s where a gluten free diet comes into play.

What Is A Gluten Free Diet?

It is a diet that restricts from eating foods that contain gluten such as barley, rye, spelt and wheat.

Foods To Eat: 

  • Meats: Lamb, chicken, beef etc., can be eaten.
  • Gluten-Free Grains: If you wish to eat grains then you can go for gluten free flax, millet, quinoa, rice, corn, buckwheat, sorghum, arrowroot, amaranth, tapioca, and gluten free oats too.
  • Seafood And Fish: Haddock, salmon, trout, shrimp, etc.
  • Eggs: All types of eggs can be eaten, however, omega-3 enriched eggs are preferred.
  • Tubers: Potatoes, sweet potatoes, etc.
  • Healthy fats: Butter, coconut oil, olive oil and avocado oil.
  • Chocolate: Dark chocolate.
  • Vegetables: Sprouts, broccoli, kale, brussels, carrots, onions, etc.
  • Fruits: Oranges, pears, apples, avocados, bananas, strawberries, blueberries, etc.
  • Legumes: Peanuts, lentils, beans etc.
  • Dairy: Yogurt, cheese and milk.
  • Nuts: macadamia nuts, almonds, walnuts etc. 

Foods Not To Eat

  • Wheat: every kind of wheat that contains gluten should be avoided.
  • Pies, cakes and pastries.
  • Biscuits, cookies and crackers, .
  • Sauces, soy sauce.
  • Others: graham flour, durum flour, farina, and semolina.

Benefits Of A Gluten Free Diet

Improves Bowel System

The bowel lining can be affected in people with celiac disease when they eat gluten containing food. Turning to a gluten free diet can help their upset stomach get some relief.

Improved Energy

Gluten foods such as pasta can make a person feel energy deprived and sleepy. A gluten free diet can help keep the energy levels high.

Treats Stomach Problems

Gluten free diet reduces bloating, diarrhea, and constipation. Moreover, it also relieves from gastro intestinal inflammation.

Nutrient Absorption

The foods we eat may be healthy but digesting them and absorbing them into the bloodstream is often a difficult process. Gluten free diet helps in the absorption of certain nutrients putting less pressure on the body.

Weight Regulation

This diet helps lose weight and is a good way to lose fat.

Gluten Free Recipes To Know About

Here are a few gluten free diet recipes you can try:

Chicken, White Bean And Spinach Stew (15 minutes) 

Ingredients:

  • Olive oil - 1 tbsp.
  • Coarsely chopped onion - 1 (medium size).
  • Minced garlic cloves - 4.
  • Chopped fresh thyme - 1 tbsp.
  • Rinsed and dried cannellini or white beans - 2 cans (16 ounce)
  • Water (half cup)
  • Drained plum tomatoes - 4 cans
  • Fat-free chicken broth - 1 can
  • Small and chopped spinach leaves - 3 ounce
  • Shredded and skinless boneless chicken breast -2 cups
  • Salt and black pepper - ¼ tbsp

Method:

  • Take olive oil in saucepan and heat over medium heat.
  • Add onion in the pan and cook for 5 minutes while stirring until it turns soft.
  • Now add garlic and thyme and keep cooking for a minute on the same heat.
  • Add water, tomatoes, broth and beans.
  • Increase the heat and let it cook until the stew shows bubbles.
  • Once it begins to show bubbles, reduce the heat and let it simmer for 5 minutes.
  • Take a spoon and try to break tomatoes, if they don’t, add more water.
  • Now add the spinach and keep stirring until it wilts.
  • Place the chicken and cook for about 4 minutes, or until it is ready.
  • Season with pepper and salt and serve.

Turkey Spaghetti Zoodles

gluten free diet

Ingredients:

  • Extra-virgin olive oil - 1 tbsp
  • Ground turkey breast - 1 1/4 pounds
  • Diced green bell pepper - 1 cup
  • Minced garlic - 1 tbsp
  • Italian seasoning - 2 tbsp
  • Ground black pepper - 1/2 tbsp
  • Salt and red pepper flakes - 1/4 tbsp
  • Marinara sauce - 3 cups
  • Baby(small) spinach leaves - 2 cups
  • Noodle shaped cut zucchini - 4

Method:

  • Add olive oil in a pan and heat over medium heat.
  • Add green pepper, garlic, Italian seasoning, turkey breast, salt, ground black pepper, and red pepper flakes.
  • Keep cooking and stirring for 5 minutes so that the turkey begins to get brown.
  • Add marinara sauce and spinach into the mixture and stir for 3 minutes.
  • Now add zucchini noodles into the mixture and keep cooking as well as stirring for 3 minutes to make the noodles tender.
  • Your dish is ready! 

The Verdict

If you are sensitive to gluten then it’s about time to turn to a gluten free diet.

 

What is The BRAT Diet? Foods for Stomach Recovery

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what is the brat diet

What is the brat diet: It is quite common for people to suffer from an upset stomach and turn away from delicious foods. This is the stomach flu (gastrointestinal infection) we’re talking about which attacks all age groups. While there are medications and treatments that are offered to people who have stomach flu, nausea, and diarrhea, 9 out of 10 doctors will recommend to change the diet and start to eat foods that are light such as Bland diet. Here’s where the BRAT diet comes into play.

What Is The BRAT Diet?

It was first mentioned in 1926. The diet was recommended to children and people who had severe diarrhea and vomiting issues. However, it is still popular today as it is quite effective in recovering an ill stomach. It is a diet that people can digest easily since it focuses on giving the stomach some rest by offering foods or that are low on fiber, fats as well as protein so that less amount of stool is passed.

BRAT stands for Bananas, Rice, Applesauce, and Toast. The entire BRAT diet is about eating these 4 foods until the digestive illness recovers. All in all, the BRAT diet is about having foods that can be easily digested so that the stomach is kept lighter and the person can recover faster from an illness like vomiting, diarrhea, nausea, stomach issues, etc.

However, it should be noted that this diet is not to be followed for long-term because it is not nutrient rich. The diet should be followed for 48 hours only or as recommended by your doctor.

Which Foods To Eat In The BRAT Diet?

To recover from an upset stomach, you need to follow particular brat diet foods that help you out not only in healing but also in making you able to fight with weakness. More or less, you can eat bananas, toast, and rice, which is a perfect brat diet for diarrhea. The main reason behind these foods is that it is gentle on your stomach.

You can also consider brat diet foods as binding foods, which means they are low in fiber may help you in stopping your diarrhea by making your stool solid.

BRAT Diet

Which Foods To Avoid In The BRAT Diet?

There is another list of foods, which are not included in the brat diet. Such as;

  • Fried, greasy, fatty, or anything spicy
  • Raw veggies, which include carrot sticks, cauliflower, salad greens, cauliflower, and broccoli
  • Proteins, such as steak, salmon, sardines, and pork
  • Too hot or cold drinks
  • Alcohol, or caffeine-containing beverages or foods
  • Fruits included orange, apple, tomato, and pineapple
  • Dairy products, milk, etc.
  • Protein containing foods like salmon, steak, pork, sardines, etc.
  • Raw vegetables such as green salads, broccoli, carrot sticks and.
  • Fruits should also be avoided (grapefruit, pineapple, orange, apple, and tomato).
  • Caffeine-containing drinks such as coffee.

The Verdict

What is the Brat diet? Well at the end, this diet is the first choice that comes to mind when you have an upset stomach. It is easy to digest, therefore, speeds up the stomach recovery process. However, it is not ideal for kids because they need nutrition more than adults and the BRAT diet lacks nutrients.

How Many Carbs Are There In a Low Carb Diet?

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Fillet of beef on a plate, Sweden.

A low carb diet focuses on reducing weight. However, how much carbs should you reduce from your diet is the main question here. Well there is no one word answer to this. The amount of carbs you need depends upon your dietary needs and how quickly you wish to lose the weight. A low carb diet is one where you reduce your carbohydrate intake which includes sugars and starches (pasta, bread etc.) and focuses on foods that are high in proteins and fats.  This diet not only helps regulate weight but offers many other benefits too such as promoting good cholesterol, suppressing hunger, preventing type II diabetes etc. Let’s get to know how many carbs are there in a low carb diet:

Carbs In A Low Carb Diet

There are many versions when it comes to a low carb diet. A low carb diet doesn’t fix the amount of carbs a person should take, it varies. For instance, the Atkins diet asks to reduce carbs to 25 grams in the 1st phase and increase it gradually to 100 grams in the 4th stage.

Then in 2008, The American Diabetes Association defined a low carb diet as one that has less than 130 grams of carbs per day. The most recent researches say that a low carb diet should contain 20 grams to 150 grams of carbs. This range has been broken down into three segments, namely, ketogenic low carb, moderate and liberal. Currently, low carb diets are defined by these three ranges.

3 Types Of Low Carb Diet: 

Ketogenic Low Carb (For People Who Want To Lose Weight Rapidly):

This low carb diet involves reducing carb intake to 20 grams in a day. This kind of diet is ideal for people who are overweight and are looking to shed body fat quickly. Moreover, it is also the best diet for people with diabetes.

The reason that this low carb diet is ideal for quick weight loss is because when you eat carbs less than 20 grams, your body enters ketosis. In ketosis the fat in your body is burned instead of glucose to get energy. This makes your weight drop much faster. Plus, this also helps control glucose levels in the body.

Carbs To Eat:

  • Lots of low carb veggies.
  • A few berries covered in whipped cream.
  • Nuts, seeds and avocados.
  • Moderate Low Carb: In this type of low carb diet, the dieter keeps the carb intake between 50 to 100 grams in a day.

This diet is for those who want to reduce weight but also have a moderate amount of carbs in the diet. This range also helps to keep your weight well maintained. 

Carbs To Eat:

  • Three fruits in a day.
  • Lots of vegetables.
  • Very little amount of starchy carbohydrates.
  • Liberal Low Carb Diet: People who are physically active, healthy and are looking to keep their weight well maintained should go for this carb range. (100 grams to 150 grams). The weight loss you’ll experience in this low carb diet will be slower compared to the other two.

Carbs To Eat:

  • Every kind of vegetable.
  • Plenty of fruits per day.
  • Starches such as sweet potatoes and potatoes
  • Grains like rice and oatmeal.

How To Figure Out The Amount Of Carbs You Need On A Low Carb Diet?

It is of utmost significance to determine the amount of carbs you need to include in your diet. To do so, your best bet is to get in touch with a nutrition expert. Doing so will help you a lot as the expert will guide you about the ideal amount of carbs you should go for based on your goal and body requirements.

There are factors that will decide how many carbs should you have in your diet. These factors include: 

Factors That Decide The Type Of Low Carb Diet You Should Opt For:

The normal amount of carb intake of a person should be between 200 grams to 300 grams (normal diet). In case of a low carb diet, this intake is to reduce to half or even lower in some cases. The right amount of carbs to intake depends upon several factors such as gender, age, body type, activity levels, body tolerance and most importantly your metabolic health.

Different age groups are never prescribed the same amount of carbs. People who are physically active and have a greater tolerance level of carbs can go for liberal low carb diet (100 grams to 150 grams of carbs). On the other hand, people who are carb sensitive should go for moderate. For older people, ketogenic low carb diet is said to be the best.

Remember that the dietary guidelines of calorie intake of men and women vary ( women=2000 calorie/day, men=2500 calorie/day). Your nutrition expert will tell you the right amount of carb you should take.

Other than that, how much carb intake your body can withstand also plays a vital role in determining the type of low carb diet you should follow. In some cases, the trial and error method is applied to find the right amount of carbs one should intake.

Benefits Of A Low Carb Diet

Low Carb Diet

All low carb diets emphasize on reducing weight by limiting carbs and sugars and encouraging proteins and fats. Following a low carb diet will keep your blood sugar levels stable and will help you stay full for longer as it suppresses hunger. The risk of heart diseases is also reduced because low carb diets promote good cholesterol. Type II diabetes can be prevented in people who follow a low carb diet for a longer period of time.

All in all, a low diet contains carbs ranging from 20 grams to 150 grams. Make sure that you give a nutrition expert a visit before turning to any kind of a low carb diet.

What is Ketogenic Diet?

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A ketogenic diet is a low carb diet that is gaining immense properly among health enthusiasts. This diet aims to force the body to burn fats instead of carbohydrates through a process called ketosis. Ketosis: A metabolic state in which the body produces ketones from the body fat. The ketones serve as an energy source and eliminate the need to burn carbs to get energy. Thus, no carbs are needed in this diet. Some of the benefits of ketogenic diet include weight loss, reduce risk of diabetes, improvement in various diseases including epilepsy, and Alzheimer.

What Is Ketogenic Diet?

This is a diet in which high-fat containing foods are eaten to produce more ketones in the body. this is what a ketogenic diet is based on:

  1. 75% fats.
  2. 20% proteins
  3. 5% carbohydrates (carbs).

The main foods eaten in this type of diet include low carb veggies, fruits, dairy, nuts, seafood, poultry, meat and seeds. People who are frustrated with an increasing weight often turn to this diet because it brings changes in how the body produces energy from ketones.

What To Eat In A Ketogenic Diet? 

Vegetables: Green vegetables are one of the most common energy providing foods in this diet. Dieters can go for cauliflower, avocado, cabbage, broccoli, zucchini and more. These vegetables can be eaten along with a blend of olive oil and butter to give it more taste.

Dairy Products: Including butter, fat cheese, high-fat yogurt (in low amount) is a good choice as they are rich in fats. While milk is one of the main dairy items, it should be avoided as one glass of milk equals to 15 grams of carbs. However, a smaller amount of skimmed milk can be used in making coffee. As for yogurts, they should be avoided too because they are low in fats and loaded with added sugar.

Nuts: Low-carbs containing nuts can be eaten such as pecan nuts and macadamia. Cashews should be avoided because they contain a higher amount of carbs.

Meat: While most of the dietary plans recommend to restrict meat consumption, ketogenic doesn’t. Meat that is low in carbs can be eaten such as unprocessed and grass fed meat. However, you need to control the amount of meat you consume because it is high in proteins and higher amount of proteins can lead to glucose production in the body and stop ketosis in your body from taking place.

Seafood: Fish are low in carbs and a good source of protein. Eating fatty fish like tuna, salmon and mackerel is recommended.

Eggs: Organic eggs are recommended to eat in a ketogenic diet. You can take them in a variety of ways including boiled, butter fried, omelette, scrambled etc.

Sauces: Sauces that are fat-rich can be included in every meal to increase fat intake. These include coconut fat, butter, bearnaise and garlic butter. 

What To Restrict Eating

  • Starch rich foods like pasta, bread, fries, potato, rice, porridge should be avoided.
  • Legumes are carb-rich, and hence should be avoided.
  • Foods loaded with sugar should be avoided including chocolate, BBQ sauce and sports drinks.
  • Fruits that are rich in carbs should be avoided including apples, grapefruit and blueberries.

Benefits Of A Ketogenic Diet 

Weight Loss: A ketogenic diet turns your body into a fat burning machine and it obviously aids in losing a lot of weight. This is achievable because the process of burning fat speeds up while insulin levels begin to decline.

Reducing Feeling Of Hunger: It can be bad if you feel hungry after a few hours of eating every meal. This increases your calorie intake and can get you fat and cause other problems as well. However, when you’re on a ketogenic diet, you don’t need to worry about staying hungry. The fat burning process keeps producing energy from time to time and doesn’t let you feel hungry often.

Improved Energy: The energy that releases from ketosis keeps you active at all times since this process keeps running constantly.

Improved Mental Performance: When the energy from the ketones is released, it goes to the brain and improves focus and concentration.

Controls Type 2 Diabetes And Blood Sugar Levels: Since a ketogenic diet strives to lower insulin levels, it tends to improve blood sugar levels as well and can help control type II diabetes.

Helps Reduce Disease Risks: The risk of getting diseases like cancer, diabetes, alzheimer's is also reduced when a person is on a ketogenic diet.

Ketogenic Recipes To Know About

Here are some delicious ketogenic recipes to know about:

Quick Frittata With Tomatoes And Cheese (15 minutes)

Ingredients:

  • Free range or organic eggs - 6 large
  • Medium sized white onion - ½
  • Crumbled soft cheese like feta - ⅔ cup
  • Halved cherry tomatoes - 2/3 cups
  • Ghee - 1 tbsp.
  • Chopped basil - 2 tbsp.
  • Salt and ground black pepper.

Method:

  • Preheat the oven to 400 F. Take the onion, peel and slice it.
  • Take a pan, grease it with ghee and cook the onions until they turn brown. Now, reduce the heat so that the onion does not burn.
  • Crack eggs in a separate bowl and season with pepper and salt. Next, add basil leaves and whisk them all nicely.
  • Pour this egg paste in the pan where you placed the onions and increase the heat. Make sure the onion has turned brown. Keep cooking until you begin to see the edges of the onion turning opaque. Once it does, stop cooking.
  • Now top with crumbled cheese and cherry tomatoes and put it under the boiler to cook for 7 minutes or less, until the point when the topping seems cooked.
  • Remove from the oven and allow it to cool. Time to serve. 

Garlic Shrimp Zoodles (15 minutes)

ketogenic diet

Ingredients:

  • Medium zucchini - 2
  • Peeled and deveined medium shrimp - 2 pounds
  • Olive oil - 1 tbsp.
  • Zest of 1 lemon and juice
  • Minced garlic cloves - 4
  • Red pepper flakes - optional
  • Salt and pepper
  • Chopped parsley

Method:

  • Add olive oil, lemon juice and zest in the skillet and heat over medium heat.
  • Now, add shrimps and cook until the point it turns pink and looks cooked (1 minute per side).
  • Add garlic and red pepper, allow it to cook for 1 minute.
  • Add zucchini noodles and mix well with the help of tongs for 3 minutes so that they are cooked properly.
  • Season with chopped parsley along with salt and pepper, and your dish is ready to be served.

A ketogenic diet is a proven diet that helps to lose weight and reduces a number of diseases from occuring. Give it a try, but make sure to ask your doctor first.

Is Diet Coke Bad For You?

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Diet coke is very popular and a go to option for most people on a diet, but the opinion on it seems to be divided. On one hand, people prefer to drink loads of it since it has no added sugar. But on the other hand, some are just scared of the aspartame, used in place of sugar, and believe it to be damaging to the health. The fact remains that diet coke has lesser calories compared to a regular drink, but that does not necessarily make it good.

Let’s dig deep into it:

What Is Diet Coke?

A Coca Cola product that is made up of zero sugar and some added chemicals such as aspartame, an artificial sweetener to increase the taste. The main difference between a regular and a diet coke is that a diet coke has no added sugar in it, which also causes it to taste a bit different.

Is Diet Coke Bad For You?

Yes and no. It’s not bad for you because it hasn’t been associated with any type of long term health damage. While there are rumors regarding it being a cause of cancer and other such diseases, but no body has been able to prove it yet.

Does Diet Coke Increase Weight?

According to reports, diet coke does not cause weight gain. Since a diet coke has fewer calories, it won’t mess your weight up. You’re not taking a lot of calories on a daily basis even if you’re drinking a diet coke every day. Hence, it does not really contribute to weight gain.

Comparison between Normal Coke And Diet Coke

A 20 oz normal coke has 240 calories and 68 grams of sugar in it, both the ingredients contribute to weight gain. On the other hand, a diet coke has no added sugar and no calories, hence it’s a plus point for diet coke as it has no ingredients that may get you fat. Drinking normal coke (calorie containing) increase your calorie intake while diet coke doesn’t.

Things To Consider While Drinking Diet Coke

Sometimes, the most simplest of things are the most difficult to understand. On one hand, a diet coke may not be the prime culprit for your increased weight but it may be messing up your brain. Not physically but psychologically. Here’s how:

People who are soft drink addicts need at least one drink in the day but since a regular drink can be the reason of an increasing weight gain, most people turn to diet coke, which is the right thing to do. However, people take it for granted and start to believe that they’re taking a healthier approach now and consuming no calories from the drink. This mindset makes them believe that they’re taking good care of their healthy, which makes them neglect other aspects of it.

Many people believe that switching to diet coke from a regular coke is healthier, it sure is. But, they fail to give proper attention to their diet in this regard. Thinking that a diet coke is giving you zero calories makes you EAT more calories from other foods.

While diet coke may not be increasing weight, it sure is making people underestimate the amount of food they’re consuming, especially in terms of calories.

The mentality that you’re not getting any calorie from a diet coke tends to make you go overboard with your diet and cause you to gain weight. 

Aspartame Causes Cancer - Myth Or Truth?

Aspartame is an alternative ingredient for sugar found in diet coke. Only a smaller amount of it is added since it is 200 times more sweeter than sucrose. There are many myths circulating about aspartame. Let’s dig into them:

Countless studies have been conducted on diet coke solely to determine if aspartame is a cancer causing ingredient or not and not one has proven this right. In 2005, a study proved that there are no links between aspartame and cancer. This study involved experiments conducted on rats. The outcome was in aspartame’s favor and marked it safe.

NCI utilized human data from NIH-AARP Diet and Health Study involving more than half a million retirees. They were examined on increased aspartame consumption and no ties were observed between aspartame and cancer or any other disease.

Diet Considerations

is diet coke bad for you

When you’re on a diet beverage such as diet coke, you need to look into the diet you’re consuming. Eating foods that are low in calories should be your priority, along with eating foods that come with great health benefits, such as:

A Protein Rich Diet: A protein rich diet will keep you fuller for longer and may even cause you to skip your drink cravings.

Seafood is a great source of proteins. Eating fish cooked in olive oil is your best bet since olive oil itself has many health benefits and is much safer than cooking oil.

High Dose Of Calcium And Vitamin D: Ensure that you include dairy products in your diet such as fat free milk, yogurt and cheese so that you’re good on calcium intake and have stronger bones.

Low Calorie Diet: The most crucial thing to follow while you’re a diet coke is to limit the calorie intake via foods you eat. Ensure that you do not consume more than 2500 calories, but the right amount depends on factors including your gender, age and height.

It can be concluded that diet coke is not bad for you for as long as you keep an eye on your overall diet.

What is a Healthy Diet?

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What is a healthy diet? A healthy diet includes all the nutrients that are necessary to ensure good health. A healthy diet isn’t only about the right foods but also about the right proportions. Staying on a healthy diet for a considerate amount of time will help you gain various benefits such as weight loss, reduce risks of catching major life threatening diseases, controlled blood pressure, improved sugar levels and an active and physically capable body. Now, a healthy diet isn't only about eating the right foods but restricting unhealthy foods too so that you can keep your body safer from germs, bacteria and other organisms that may harm your body.

Let’s dig in:

What To Eat?

The foods that make up a healthy diet include:

Fruits And Vegetables: Minerals, fiber and vitamins are essential for the human body to grow and keep diseases away. To fulfill the needs of these nutrients, vegetables and fruits are ideal. As per the The American Heart Association, it is recommended to take more than 8 servings of vegetables and fruits on a daily basis.

Adding fruits to your everyday diet isn’t a daunting task, you can eat a banana or an apple while walking to your workplace or even when you’re sitting idle in your home.

According to nutrient experts, a healthy individual should take at least 5 portions of fruits and vegetables in a day. Five portions equates to 400 grams. Including fruits and veggies in the three meals and eating an extra 2 portions in a day will cover the requirements.

Meat And Fish: Meat is high in fat and protein, and should be included in the meal if you don’t have any heart or other disease, but only in limited amounts. Over consumption of meat can cause serious issues. On the other hand, fish is one of the most beneficial foods one can eat. It provides us with many nutrients, including omega 3 fatty acids.

One should look forward to taking two portions of fish per week. Aim for an oily fish like sardines and salmon as they are loaded with omega 3 fatty acids.

Here are more on what to eat.

Dairy Products: The benefits of milk, cheese and yogurt are endless. Hey provide you with calcium and protein.

Calcium is one of the most important nutrients required by the body to keep the bones strong. However, make sure you go for low fat milk as it is more protein rich and has no side effects.

Fats: consumption of fats can help improve brain health, skin, hair and also helps in the absorption of various vitamins. However, it is important to know which type of fat is recommended.

vegetables

  • Saturated Fats: One should limit the consumption of this type of fat because it can lead to heart diseases. Saturated fat can be found in fatty meat, food that is fried, creams etc.
  • Unsaturated Fats: They are known to have a positive impact on people who have heart conditions. Foods like oily fish, seeds, nuts, plant oils etc., are rich in unsaturated fats.

Unsaturated fats improves  blood cholesterol levels and reduce the risk of heart diseases among healthy people. Therefore, among the two types of fat containing foods, unsaturated fat is more healthy.

What Not To Eat:

There are some foods that can bring many changes in your body and cause you to fall sick. You should avoid such foods. These include:

Sugars: Sugar containing foods and drinks may be a delight to consume but they have their drawbacks too.

Added sugar and artificial sugar found in sweetners, soft drinks, alcohol and beverages can lead to diseases like diabetes.

Therefore, one should limit the foods and drinks that are sugar rich.

Processed Foods: Sadly, 70% of American diet includes processed foods. Processed foods may provide you with energy but they don’t provide you with all the nutrients that you require as sugars and preservatives are added to it to increase the taste.

All in all, they contain minimal amount of nutrition value and eating a large amount of processed foods on daily basis can lead to heart problems.

More

Animal Fats: Animal fats are loaded with saturated foods, hence they may increase your level of cholesterol. However, this doesn’t mean that you should cut off the consumption entirely, you can opt for a better approach:

  • Choose low-fat animal meat.
  • Cook the meat thoroughly and see that the skin is peeled off completely.
  • Don’t fry the meat, boil it.
  • Use vegetable oil for cooking.

Sodium: The sodium found in salt can increase blood pressure. To fight this, you can up the consumption of potassium as it counteracts the effects of sodium. Banana and tuna fish are rich in potassium and can help keep blood pressure under control.

Benefits Of A Healthy Diet

Flat Belly: There are few things as frustrating as a bloating belly. This can be reduced if you turn to a healthy diet and eat foods mentioned above.

A healthy diet encourages to limit the consumption of unhealthy foods that contribute to belly fat.

Constipation is another reason for the formation of a belly. Eating foods which are high in fiber such fruits, whole grains and veggies can help reduce constipation.

Improved Cholesterol: Bad cholesterol means bad heart. Eating unsaturated foods can help control cholesterol level and keep the heart health in a good condition.

Less Diseases: A person on a healthy diet will have less risks of getting diseases and a better ability to fight them.

Healthy Diet Recipes

Here are some healthy recipes to know about:

Healthy Turmeric Chicken Stew (33 minutes)

healthy diet

Ingredients:

  • Olive oil - 2 tbsp.
  • Boneless and cubes chicken breast pieces - 2
  • Cubed sweet potatoes - 2
  • Chopped red onion - ½
  • Small cubed eggplant - 1
  • Minced garlic cloves - 2
  • Minced fresh ginger root - 1 tbsp.
  • Ground turmeric - 2 tbsp.
  • Low sodium chicken broth - half cup

Method:

  • Take olive oil in a large skillet and heat over medium heat.
  • Add chicken and cook it until it turns brown (this will take around 5 minutes).
  • Add sweet potatoes and onion. Cook and keep mixing until the onion becomes translucent (will take 2 -3 minutes).
  • Now, add turmeric, garlic, ginger and eggplant. Cook it for a minute more. Add broth and simmer until the stew begins to get thick.
  • Keep mixing within small intervals and your dish will be ready in about 20 minutes.

Cherry Diamond Oatmeal (5 minutes) 

Healthy Diet plan

Ingredients:

  • Rolled oats - 2 cups
  • Salt - ⅛ tbsp
  • Dried tart cherries - ½ cup
  • Vanilla almond milk sweetened - 3 1/2 cups.

Method:

  • Take a large microwave bowl and add oats, almond milk, salt and stir them nicely.
  • Keep the microwave on high heat for about 5 minutes but keep stirring after every 2 minutes until the point when the oats become soft and all the liquid is absorbed.
  • Include the cherries and serve.

A healthy diet means a healthy life. You’re never too late to turn healthy, so make this decision today.

What is a Vegan Diet for weight loss?

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A vegan diet is purely a plant-based diet, excluding all types of animal foods. This diet is said to have numerous health benefits including healthy heart conditions, improved blood sugar control and steady weight etc. As per a survey, 60% of U.S consumers prefer a vegan diet and consider it to be healthy. The word Vegan was coined in 1944 by Donald Watson and since then veganism has been growing. Most of the people think that a vegan diet is similar to a vegetarian diet but it isn’t. While both the plant rich diets, but vegan diet is more of a lifestyle than just a diet.

People who turn to veganism, cut off all the ties associated with eating, wearing or using animals in their life.People may be vegan due to ethical reasons, personal health reasons or environmental reasons.

What Is A Vegan Diet?

Vegan Diet Plan

A vegan diet restricts every kind of animal food and their byproducts (dairy, eggs etc). The main and only focus of this diet is to stay on a plant diet along with some additions. Meat, fish, poultry, dairy are replaced with plant foods, nuts, beans and grains.

What To Eat:

Since dairy products and other animal products are restricted from this diet, many people wonder how it fulfills the body’s requirements. To cover up for the deficiencies, a vegan diet contains a mix up of options that can help.

Fermented And Sprouted Plant Foods: Tempeh, natto, ezekiel bread, sauerkraut, miso, kombucha, pickle, and kimchi contain vitamin k2 and probiotics as well. These foods are said to be effective when it comes to absorbing mineral foods.

Pseudocereals, Cereals And Whole-Grains: Consumption of carbs, fiber, iron, minerals and B-vitamins is essential for proper growth and maintaining good health. These can be obtained by eating whole-grains, cereals and pseudocereals. Foods such as teff, amaranth, spelt and quinoa offer high proteins.

vegan diet for weight loss

Plant Milks And Plant Yogurts: Excluding dairy products can cause calcium deficiencies. To avoid that from happening, a vegan diet has calcium-fortified plant milks and yogurts such as chia seeds, blackstrap molasses. Also, there are plant yogurts composed by mixing cashews, soy, almond, coconut and hemp that are delicious and also very healthy.

Seeds: Chia, flax seeds and hemps are rich in protein. Moreover, they also contain a good amount of omega 3-fatty acids, covering up for fish and other sea foods.

Nuts: Nuts are great providers of zinc, magnesium, vitamin E, selenium, fiber and iron. Since they can be high in calories, make sure to take an ounce of roasted or raw nuts.

Legumes: Lentils, beans and peas are rich in nutrients, fiber and antioxidants. Including legumes in your regular diet can help lower blood pressure, blood sugar, and heart rate.

Fruits: All kinds of fruits.

Foods Not To Eat: 

  • Seafood And Fish: All types of fish and fish oil.
  • Animal Based Ingredients: Isinglass, shellac, l-cysteine, egg white albumen, gelatin, whey, casein, lactose, cochineal or carmine.
  • Eggs: Eggs from quails, chicken, ostriches and fish.
  • Dairy Products: Yogurt, milk, cheese, ice cream, butter etc.
  • Meet And Poultry: Lamb, beef, pork, veal, duck, chicken, goose, quail and turkey etc.
  • Bee Products: Royal jelly, bee pollen and honey. 

Benefits Of A Vegan Diet

Less Diseases: Since the diet has no animal fats included, the chances of getting various diseases are reduced.

Various researches have linked animal fat with heart diseases, diabetes, chronic diseases and various kinds of cancers too. Moreover, animal fat is said to increase cholesterol levels and give rise to many diseases including obesity. By cutting animal fat from the diet, these risks are reduced. The consumption of veggies, fruits and other foods in this diet helps a person to stay fit and healthy. 

Improved Bone Health: Vegan diet also improves bone health. Since you do not drink milk in this type of diet, you have to get calcium from other sources such as kale, spinach, figs and black eyed peas etc. As a milk substitute, vegans can go for almond milk, soy milk and vegan cheese.

Calcium isn’t all that you need to make bones strong. Potassium, vitamin D, K, magnesium are also needed. A vegan diet is rich in these as well. Other than this, vegans are also more capable of absorbing calcium and with better bone metabolism (process of forming new bone tissue).

Weight loss: As per various researches, since a vegan diet is a low calorie-diet, it is said to help lose weight. Since, every type of animal food and animal byproducts are banned in the diet, calorie intake is reduced. Other than that, plant foods are much easier to metabolise than animal foods. The nutrients, minerals and vitamins obtained from this diet help keep a healthy weight.

Improved Heart Health: Risk of obesity is minimal in people who are vegans. They have a normal blood pressure and normal levels of LDL cholesterol.

Vegan Recipes To Know About

Let’s have a look at some of the most delicious vegan diet recipes:

Barbeque Chickpeas And Rice (25 mins)

RAW VEGAN DIET

Ingredients:

  • Whole grain rice/brown rice (1 cup)
  • Drained and rinsed chickpeas (1 can)
  • Diced baby portobello mushrooms (4-5)
  • Cup vegan barbecue sauce (half cup)
  • Cilantro- to garnish

Method:

  1. Cook brown rice in a rice cooker by following guideline found in the direction section on the package.
  2. Preheat the oven (375 degrees).
  3. Take chickpeas and mushrooms in an ovenproof dish, add barbeque sauce on the mixture, mix it and send it to the preheat oven.
  4. Let it cook for 20 minutes or until the sauce begins to evaporate but doesn’t get dry.
  5. Take the chickpeas out of the oven and keep them out for 5 minutes to cool.
  6. Garnish with cilantro and serve.

Easy Creamy Vegan Macaroni and Cheese (35 minutes)

Ingredients:

  • Elbow macaroni - 8 ounce, 1 package.
  • Rice bran oil - ⅔ cup.
  • Unsweetened soy milk - 2 cups.
  • Nutritional yeast - 1 cup.
  • Minced garlic cloves - 4.
  • Yellow mustard - 2 tbsp.
  • Ground paprika - 1 tbsp.

Method:

  • Preheat the oven to 375 degrees.
  • Grease an 8 inch baking dish (rub it with butter).
  • Add salted water in a large pot and let it boil.
  • Add macaroni in the boiling water and keep mixing until the point it gets firm to bite (will take around 8 minutes).
  • Drain the content, place the macaroni into another dish and add rice bran oil (1 tbsp).
  • Add soy milk, nutritional yeast, garlic cloves, mustard and paprika in a blender and blend it well until it gets creamy.
  • Take this creamy mixture and pour over the macaroni, mix it, pour into the baking dish and place aluminium foil on the top to cover.
  • Bake in the oven until bubbles from center begin to rise which will take around 20 minutes.

Being a vegan and following vegan diet has tonnes of benefits. It is not easy though, but if you’re confident and motivated you can easily turn into a vegan.

 

What to include in your keto recipes

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The keto diet is one of the fastest growing diets around the globe since it helps with weight loss and has a number of other benefits as well.According to various studies, keto diet is said to reduce the risk factors for diseases like diabetes, epilepsy, Alzheimer, stroke etc. Starting a keto diet requires planning. It involves taking 75% fats, 20% proteins and only 5% carbohydrates. Let’s dig in more. A keto diet is said to switch the body’s energy supply. A keto diet is a diet that emphasizes on taking foods that are low in carbs, high in fats and proteins.

What Is a Keto Diet?

Taking in low carbs brings changes as it forces your body to use fat as a source of energy, allowing fat to burn which results in weight loss. A keto diet incorporates eating seafood, poultry, meat, low carb veggies and fruits, dairy, nuts and seeds.

This diet resembles the famous Atkins diet and follows almost the same meal plan, however, just a few alterations in the final phase. All the changes in your body occur through a process called ketosis. It’s a process where your body utilizes the ketones in your body rather than using glucose.

What Are Ketones

Ketones derive from fat and serve as a more stable energy source compared to glucose, hence, help in reducing weight while offering other health benefits as well.

What To Eat In A Keto Diet?

The road to a keto diet focuses on three things.

  1. high in fats.
  2. Eating foods moderate in proteins.
  3. Eating foods low on carbs.

Meat

Grass-fed meat, organic meat and unprocessed meat (low in carb and keto friendly) are healthy options to eat. The amount of meat consumed, however, shouldn’t be very high because meat is high in proteins and you only need a moderate amount of proteins or else your excess amount of proteins will turn into glucose and make it difficult for you to enter ketosis. Hence, make sure to reduce meat consumption.

Seafood

Fish are an essential part of a keto diet since they are low in carbs and provide a good amount of proteins as well. Eating fatty fish like tuna, salmon and mackerel are beneficial too since they are fatty-acids rich.

Eggs

Organic eggs are keto friendly and you can take them in any way including boiled, butter fried, omelette, scrambled etc.

High-fat Sauces

As per keto diet specialists, the calories should come from fat. While natural resources like meat, fish and poultry are high in fats, you can also add high fat sauces in your daily diet to take it up a notch. Adding butter, coconut fat and some high-fat sauces will keep you well fed with fat. Some high fat sauces include garlic butter, bearnaise etc.

Vegetables

You’ll find vegetable in almost every diet. For a keto diet, green vegetables are beneficial. Cauliflower, avocado, cabbage, broccoli, zucchini etc., can do wonders.

High-Fat Dairy

Include butter, fat cheese, and high-fat yogurt (in low amount) since they are high in fat. Milk should be avoided because there are 15 grams of carbs in a glass of milk, however, you can use a smaller amount in coffee. Make sure to stay away from low fat yogurt as it typically contains a lot of sugar.

Nuts

When it comes to eating nuts, only the ones that are low in carbs should be eaten. Avoid eating cashews since they are high in carbs. You can go for pecan nuts, macadamia etc.

Miscellaneous

Mustard, mayonnaise, sriracha, pesto, broths, seeds, fermented foods, pickles, coffee, and tea are recommended.

What Not To Eat:

These are the foods that are restricted:

Sugar

You need to avoid sweeteners, including artificial sweeteners. They include soft drinks, candy, pastries, chocolate, cakes, buns, sports drinks, cereals, ice creams, desserts etc.

Starch

Pasta, porridge, french fries, bread, potato chips, rice, potatoes, whole grains, yams, carrots etc., should be avoided.

Legumes

They are rich in carbs so they should definitely be taken out of the diet. Legumes include lentils, beans and chickpeas etc.

Beer

They are loaded with sugar, therefore, should be avoided.

Fruits: Fruits that are high in carbs should be avoided.

Benefits Of A Keto Diet

keto recipes

  • Helps treat epilepsy, cognitive behavior, migraines, acne, and liver diseases.
  • Reduces risk of cancers, diabetes, and alzheimer.
  • Reduces appetite, controls blood pressure, reduces cholesterol, body fat, and sugar cravings.
  • Helps in reducing weight.
  • Regulates blood sugar levels

Ketosis Test

Since the aim of this diet is to get you in a state of ketosis, you can check the progress by testing for it. There are ways in which you can do so such as urine test, breath test etc.

Checking for body changes: When you finally hit ketosis, you’ll have bad breath, frequent bathroom visits, decreased appetite and an increased level of energy throughout the day.

Keto Diet Side Effects:

Some people who begin their journey with this diet may face some side effects too. These include:

  • Headache
  • Fatigue
  • Keto breath
  • Keto flu
  • Lack of sleep
  • Diarrhea

If you begin to face one or more symptoms then make sure to remain hydrated and keep an eye on your salt intake. Also, visit an expert for tips.

Keto Recipes To Know About

Here are some of the most loved keto recipes that you can try:

Creamy Tuscan Garlic Chicken (10 minutes) 

Ingredients:

  • Thinly sliced chicken breasts - boneless (1½ pounds )
  • Olive oil 2 tbsp
  • Heavy cream - 1 cup
  • Chicken broth - half cup
  • Garlic powder 1 tbps.
  • Italian seasoning - 1 tbsp.
  • Parmesan cheese - half cup
  • Chopped spinach - 1 cup
  • Sun dried tomatoes - half cup 

Method:

  • Add olive oil in a skillet, add and cook the chicken on medium heat for 5 minutes on each side or until the chicken turns brown on each side. Remove the chicken and put aside on a plate.
  • Include the broth, Parmesan cheese, garlic powder, Italian flavoring in the same skillet, turn the temperature a bit higher and cook until it begins to thicken.
  • Add spinach and sun dried tomatoes and let it stew until the point when the spinach begins to shrink.
  • Add the chicken back to the skillet and enjoy.

Avocado Greek Salad (15 Minutes) 

Ingredients:

For The Dressing:

  • Olive oil - ¼ cup
  • Red wine vinegar 2 tbsp.
  • Minced garlic 1 tbsp.
  • Dried oregano 2 tbsp.
  • Salt ¼ tbsp.

For The Salad:

  • 1 sliced (halved) large cucumber
  • 1 deseeded and sliced capsicum
  • Thinly sliced red onion - half
  • 4 vine ripened tomatoes - should be cut into wedges
  • 200 g cubed good quality creamy feta cheese
  • 80 g pitted Kalamata olives
  • 1 diced large avocado

Method:

  • Take a large bowl and put all the salad ingredients in it (cucumber, red onion, tomatoes, capsicum, and kalamata olives). In a separate jar put the avocado.
  • Next, take another jar or container and whisk the dressing ingredients (olive oil, red wine vinegar, garlic, oregano and salt) in it. Place a lid and shake well.
  • Take 1 tablespoon of dressing you just made and pour in in the avocado jar. Pour the rest of the dressing in the large bowl where you added the salad ingredients.
  • Add the avocado in the large bowl where the salad ingredients are. Top with feta cheese and season with additional salt, if needed (in case your feta cheese isn't much salty).

How Much Time It Takes For The Results To Show?

It depends from person to person and also on how much carbs you’re limiting from your diet. The more concerned and strict you are about following a keto diet the faster you’ll get into ketosis and will see the benefits.

A keto diet sure looks difficult but has amazing health benefits. If you are looking to lose weight and stay fit then a keto diet is right for you.

how to stick to a diet?

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Every day, hundreds and thousands of people decide to eat a healthy diet, but very few continue on the journey as most just quick midway. This is a very common problem that usually occurs due to a lack of motivation and poor planning. Sticking to a diet may be daunting but it’s important if you want results. Stopping your diet midway would not only prevent you from gaining results, but you would also be pushing all the hard work that you’d put in the last few days or weeks. We understand that it is hard to stick to. We all love food, but it is important to do so if you really want to look good and feel healthy. So how can one stick to a diet? Let’s find out:

Why People Fail To Stick To A Diet?

how to stick to a diet

A major reason is a lack of information. Some people know nothing about dieting and let myths drive them. Many expect results overnight, and when that does not happen, they just quit. And for many of us, it becomes difficult to eat tasteless food.

But, again, all this happens due to a lack of knowledge. Dieting does not mean staying away from delicious meals. You can enjoy it all but in the right way and quantity. Let’s burst all these myths now so you can easily stick to your diet plan:

What You Say: Vegetables Aren’t Tasty

What You Should Do: Make Vegetables Delicious 

It’s understandable why many people deviate from their diets. The reason may be a lack of taste in vegetables. Now, almost every diet focuses on eating vegetables which is why dieters crave for fat-containing (unhealthy foods) even more.

Solution: It should be noted that when you overcook and underseason a vegetable, it loses its crisp. When you saute, grill or steam a vegetable, make sure you don’t overcook so that it can have a crisp to it. Next, use sauces to give a boost to the taste.

Making a sauce for the vegetables: Take olive oil and balsamic vinegar in equal parts, add minced garlic and mustard, half teaspoon each, and whisk all the ingredients together. Take toasted almonds, cilantro or basil leaves and pumpkin seeds, and sprinkle on top and your sauce is ready.

Eating vegetables along with this sauce will make it delicious and you’d be willing to eat more of the vegetable portion of your diet.

What You Say: Can’t Say No To Salty Foods.

What You Should Do: Just Avoid Processed And Restaurant Food. 

Sprinkling a pinch of salt on french fries or a dish isn’t damaging, however, eating processed foods and restaurant foods sure is. This is because these foods are loaded with hidden salt.

The quantity of salt in these foods make up more than 80% of sodium intake which is more than the recommended amount (2300 mg of salt).

Eating too much salt can increase the risk of an elevated blood pressure, heartburn, stroke and heart diseases too, hence you need to be careful.

Solution: When shopping for foods, make sure to pick ones that are low on sodium. Moreover, don’t cut off salt consumption completely; just use it in smaller amounts. 

What You Say: There’s No Chocolate In My Diet, I Am A Chocolate Freak.

What You Should Do: Include Cacao Chocolates In Your Diet

Chocolates are tempting. There’s no denying to that. However, most of the chocolate now comes with added sugar and it is unhealthy to eat in excess amount. If your diet restricts you from eating chocolate then you can go for an alternate option.

Solution: Turn to chocolates that are made up of at least 60% of cacao. These types of chocolates do not have added sugar in them, hence, they won’t affect your health like a sugary chocolate will.

Eating cacao chocolates will still keep you on a diet because it has many benefits.

It contains only 150 calories. Other than that, these chocolates improve blood circulation and blood pressure as well.

What You Say: I Eat Excessively And Deviate From My Diet Because I Starve Too Soon.

What You Should Do: Add Proteins To Your Diet. 

Some diets focus on carbohydrates more since they are an important source of fuel. However, refined carbs are easily overeaten and they secrete an insulin that generates a feeling of hunger and tiredness in a person, hence, the person wills to eat even more.

This can make a person go for foods that are not included in the diet because an empty stomach calls for everything and anything.

Solution: Limiting the intake of carbs and adding proteins to the diet can do wonders.

Proteins are known for keeping you fuller for a longer period of time. Some protein rich foods include lean beef, poultry, beans, soy nuts, eggs, light tuna and canned salmon.

Adding any of these within every meal will help you keep full until the next meal and will stop you from turning to unhealthy foods.

What You Say: Fish Is Great But I Don’t Like It.

What You Should Do: Try Smaller Quantities And With A Different Cooking Method. 

Almost every kind of diet will tell you to include fish at least twice a week. However, the smell or natural flavor can disgust some people and force them to turn to other food sources that are not included in the diet.

One should know that fishes are a great omega 3 fatty acids provider, which offers several benefits. Other than that, fish provides more protein than a burger and more potassium compared to a banana.

Solution: Tossing fish out of your meal plan is a bad idea. What you should do is follow this cooking method:

  • Brush the entire fish with olive oil, sprinkle pepper and sea salt.
  • Bake it but put fresh sprigs of rosemary and parsley and boiled red potatoes alongside. This will eliminate the smell and also improve taste.
  • Moreover, you don’t need to eat the entire fish. What you can do is add smaller portions of fish with a larger portion of something else such as salad or chicken etc., and enjoy.

What You Say: I Don’t Have It In Me To Follow A Diet.

What You Should Do: Motivate Yourself.

To stay on course, it is important for a person to find the means to stay motivated. Go where you started from and recall why you decided to go on a diet. Once you find it in you, you will find it easier to fight your urges.

Another good way to stay motivated is to monitor the changes that come within your body. It takes about a month for positive changes to show up such as a reducing belly, mass build up, weight loss etc., so say patient.

You also need to set goals ahead of you such as losing a specific amount of weight in a calculated amount of time. This will keep you motivated to achieve your goal and stay true to your diet.

There are many ways to stick to a diet, all you need is motivation, the right knowledge about making your meals more interesting and delicious. Good luck!

How Much Water Should I Drink

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Many people are surprised to hear that there is a connection between water consumption and maintaining a healthy weight. After all, usually weight loss regimens depend on controlling your intake of food and beverages that have a lot of calories—not those that have zero calories, like water.

But the fact of the matter is that your water consumption can, in fact, have a direct influence on your weight loss goals. Most people are operating under a moderate to severe level of dehydration.  If you’re already getting more than enough water in your diet, you may not notice a difference in your weight from upping your water intake. On the other hand, if you’re one of the millions of people who aren’t getting sufficient water, you’ll very likely notice a significant improvement in your weight loss or weight maintenance efforts by getting more water.

People generally aren’t too cognizant of the amount of water they’re getting, which leads to getting half or less of the quantity of water they need. How can this be? Well, the human body is designed to survive well on minimum amounts of necessities. But minimum amounts aren’t optimum amounts, which is why people notice less than optimal results—like holding on to excess weight, bad skin, fatigue—even while they feel like they’re getting “enough” water.

Hydration is Important to Metabolism

Metabolism is a series of reactions, chemical and otherwise, that take place whithin your body in order to provide your body with energy to move, think, heal, and recover. Those chemical reactions run more smoothly in a well-hydrated body. Consider a car. If your car has sufficient fluids—oil, gas, antifreeze, water—it runs far more smoothly.  Your body is the same way, and water helps to fulfill all of these roles in one way or another. Being dehydrated even by one percent can have a detrimental effect on your body’s functions, including metabolism.

Thirst and Hunger

You likely feel that there’s a significant difference between the feelings of thirst and hunger—and you’re not entirely wrong. But by the time you feel “thirst” you’re probably already significantly dehydrated. Prior to that, however, the feelings you recognize as thirst and hunger have a big overlap. That is, you might think you’re hungry, but a cup of water could alleviate that—because you’re actually feeling low level thirst. That’s why so many diets recommend drinking a glass of water before each meal.

How Much Is Enough?

How Much Water Should I Drink

The rule of thumb is “eight times eight,” that is, eight glasses (eight ounces) a day. Experts, however, vary in their opinions. Virtually all agree that it depends largely on your size and weight, your activity level, and your environment. A marathon runner in a dry climate needs far more than eight glasses of water a day, an IT worker in a damp, cool climate may need less. The best thing to do is to start with the eight-times-eight benchmark and experiment with more or less from there.

How to Burn Fat

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How to burn fat? Can it be done in a short period of time?  No matter how many years you’ve spent piling fat on your frame, you can still get it off and reveal a strong, lean body—and you can get it off way faster than you put it on, if you put your mind to it. Here are some tips to get you started.

keeping track of lost weight is important. But if you’re specifically just trying to lose fat, it’s not as straightforward as that—and if you’re disciplined in other ways, you don’t need the scale at all. That’s especially true if you’re training and working out, because you could be building muscle and losing fat simultaneously without the scale shifting.

Sometimes it even goes up! Weigh yourself, but also pay attention to how you feel, how you look in the mirror, and if you’re unsure, what your measuring tape says. If you’re not losing weight but staying the same size or getting smaller, congratulations, you’re losing fat.

Gradual calorie reduction is where it’s at

Your fat is going to come off faster than you put it on, as long as you’re consistent. That said, don’t overdo it and try to get it off yesterday by starving yourself. And we’re not just being prissy—there’s a good reason to cut calories gradually. If you cut calories to starvation levels, fat isn’t going to be the first thing to come off: muscle is.

That’s problematic for several reasons, not the least of which is that it’s not what you want to start with. But it’s also a problem because losing muscle mass equals lower metabolism, which in turn equals having to cut calories even MORE to lose weight. You want to preserve muscle mass in order to get fat off efficiently.

Lift heavy and lift often

how to burn fat

There’s a huge misconception that lifting weights equals being big and bulky. On the contrary, bodybuilders have to do a lot more in their discipline to look the way they do. For the average person, adding some weightlifting to their routine is simply a huge metabolism boost. If you’re eating enough to support your muscles, you’ll find that fat falls off and muscles are maintained rather than growing out of control.

More Protein, More Fat, Less Carbs

We’re not toing to preach low carb as a be all end all to dieting, but regardless of the plan you opt to follow, reducing carbs is almost certainly going to be a good idea. While fat has a higher calorie per ounce ratio, it’s also much more filling—especially when it’s not eaten alongside carbs. Your blood sugar, and therefore your insulin levels, energy levels, and appetite will all remain more stable and steady on a lower-carb diet.

Smaller, More Frequent Meals

how to burn fat

Another way you can keep your blood glucose cruising along at stable levels is to eat smaller meals more frequently, reducing crashes that encourage bunging.

There you have it! Five easy tips to burn more fat!

How to Lose Water Weight Fast?

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Everyone knows that retaining water leads to uncomfortable, temporary purge. At the very least, you’ve probably experienced being bloated the day after over indulging in salty food, or being uncomfortable wearing a swimsuit during that time of the month. Well, the cause  of both of these situations is excess water weight. If your weight is yo-yoing several pounds more than once a week, water weight is the culprit. It can be frustrating, demoralizing, and of course, not so attractive. But there are ways to keep the puffiness down. Here are some tips on how to lose water weight:

Intermittent fasting

How to lose water weight

Going 16 hours or more between meals—now and then, not frequently—can help knock out some of the pudge. Growth hormone peaks overnight, and it’s an enemy of fat and stored water. It rises during times that you’re not eating. So, fasting 16 hours at a time helps bump up the levels of this helpful hormone in an entirely natural way. You can either forgo breakfast for a heartier brunch or move your dinner to much earlier in the evening or afternoon. No need to reduce calories to take advantage of this tip, just have your meals closer together.

Get your exercise on

Retained water is often stored in glycogen in our muscles. This is a great trait, evolutionary speaking, because glycogen is one thing that helps humans have the great physical endurance we do! However, if you’re not actually doing any exercise, that glycogen (and the water it’s holding) stay put. Which means you stay puffy. As long as you regularly go for brisk walks or jogs, you’ll notice that your water retention becomes a lot rarer.

Stay hydrated

It might seem counter intuitive, but drinking more water is often the simplest and easiest way to drop those water pounds. Why? Because often your body retains more water as a result of being dehydrated. You see, it enters a survival state, and stores water to get you through it. However, if you are drinking plenty of this refreshing, invigorating beverage, your body will get with the program and start to flush it out as it should—which means a leaner, less puffy you! If you’re having trouble getting enough water, take a look at what else you’re drinking. Replacing soda, juice, and alcohol with pure water can make a bigger difference than you think!

Make sure your electrolytes are balanced

how lose water weight

That might sound like a big ask, but it’s actually pretty easy. Usually the electrolyte that’s out of balance is salt. If you’re really dehydrated and you haven’t been eating or drinking properly, or you’ve been over exercising, you’re likely to be running low. An electrolyte drink, especially a sugar free one for kids, like Pedialyte, can fix you up just like that. On the other hand, if you’ve overdone it with salt—for example, you got a little over enthusiastic at the Chinese buffet—cut back on salt for a while (and see tip # 3 and up your water intake!).

how to lose waist fat

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There’s more than one way to skin a cat, and there’s more than one way to lose weight fast. That said, there are some very straightforward steps you can follow that will ensure good (and quick) results.Most ways that you can lose weight fast involve you being very hungry and unsatisfied, and in some cases they can negatively affect your metabolism. The steps outlined here, however, are designed to help reduce your appetite and improve your metabolism—while still dropping pounds at light speed.We’ll give you a very simple game plan for losing weight quickly, one that you can tailor to your own needs.

Cut Carbs (Sugar and Starches)

how to lose waist fat

The issue with carbohydrates isn’t the fact that they’re particularly calorie dense. It’s the fact that they stimulate your body to secrete insulin. There are a few issues with this. First, insulin triggers your body to store fat. Second, it alters your blood sugar dramatically. On the one hand, eating a sugary or starchy treat gives you a great sense of satisfaction (because of the insulin response). That’s why it’s so tempting. On the other hand, the crash afterward can make you more likely to binge—often on more sugars and starches.

Up Protein, Low Carb/High Fiber Vegetables, and Fat

Yes, fat. If you aren’t pairing carbs (sugars and starches) with fat, you’re going to find that fatty foods have a far different effect on your appetite than you realized. The same goes for protein. A couple of slices of bacon and two eggs affect your overall appetite differently than the exact same meal with toast. Why? Because you won’t get the same insulin dump you’d get when you add a starchy side. You’ll stay full, longer, on fewer calories. However, you also need the vitamins and minerals provided by plants. But you don’t need to resort to potatoes, rice, bread, or even fruits to obtain that. Instead, opt for a side salad or a few servings of steamed vegetables a day.

Weight Training is Your Friend

Certainly some readers are thinking, “but I don’t want to get ‘built,’ “I’m not interested in being a body builder.” Fair enough! But doing weight training doesn’t automatically result in anything like that. Instead, what it does is train your body to build muscle mass over fat when you have excess calories. That’s important because muscle burns more calories than fat. So a bit of weight training—say a few minutes five times a week—will help preserve your metabolism, and give you an overall better muscle to fat ratio. That doesn’t mean you’ll get “big,” it means you’ll get lean.

The exact diet you decide to follow will depend on your own personal preferences. But as long as these three basic rules are followed, the pounds (and inches) are going to fall off. So when you’re deciding on a new lifestyle plan, keep these rules of thumb in mind. Good luck on your future endeavors!

Easy ways to lose belly fat

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Want to lose fat on your tummy? Here are a few tips to help you meet your goal! Everybody knows that carrying a spare tire can make your clothes less flattering, but did you know that fat in your stomach area, known as visceral fat, also represents some serious health risks? It’s a risk factor for type two diabetes, and heart disease. Even if you’re within a healthy weight range, excess tummy flab can be indicative of future health problems. BMI (Body Mass Index) is frequently used to diagnose weight related health risks, but it can be misleading—visceral fat is often a better indicator. So it’s not simply vanity to want to reduce your tummy! It’s also important for your health.

More Fiber! (Especially Soluble Fiber!)

Easy ways to lose belly fat

There are several types of fiber. Soluable fiber is especially helpful in reducing tummy fat by promoting weight loss. It forms a gel when mixed with fluids in your digestive system. This gel helps to slow food as it passes through your digestive system, which keeps your blood sugar and other systems running in a smooth, efficient manner. It can even reduce the amount of calories you absorb from your food! One study says that increasing soluble fiber alone can result in a significant reduction in belly fat. Try to add at least one serving, or more, of high fiber food to your diet every single day. Flax seeds, brussels sprouts, and legumes are great choices!

Avoid Trans Fats

Some gurus may suggest avoiding all fat, but some fat can be healthy and help you meet your flat tummy goals! Some, however, don’t. Trans fats aren’t good for you in any way, shape, or form, and they’re especially not ideal for those who are trying to reduce belly fat. Note: Sometimes trans fats are listed as such. However, you may find them listed under another, sneakier name: partially hydrogenated fat.

Steer Clear of the Bar

Everyone has heard the term “beer belly.” Contrary to what you might think, it’s not just a silly colloquial term for a guy who eats too many wings and drinks too many brew skies while watching the game! In fact, alcohol consumption can and does influence the amount of fat stored on your tummy. Heavy consumption of alcohol is directly linked to excessive fat storage around your waist, and yes, that includes the belly area. You can drink in moderation and do just fine, but remember, alcohol contains calories—it’s not something “outside” of your diet. And if you go over your calorie limit by imbibing, guess what? It’s going to straight to the region around your belly button. And who wants that?!

Lean Protein for the Win!

Eating a high protein diet is a great idea in all sorts of ways. For one thing, protein has less calories per ounce than other macros. It also helps you preserve muscle mass, even when you’re losing weight. But it’s also linked to, yep, you guessed it, less body fat in general and less tummy fat in particular!

How to Reduce Weight

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Everyone knows that weight loss comes down to a relatively simple calculation: take in fewer calories than you use. But of course, that’s easier said than done, which is why the weight loss industry is so darn profitable. Every diet offers some tips or tricks to get around this. Here in this article we’ve compiled some of the best tips to help you get to where you’re going without worrying about fads. Of course, if you find the diet that works best for you, go for it! In the meantime, enjoy these tricks to help lower your calorie intake!

Write down everything that you eat for seven days straight

You might be thinking “Huh? How does writing things down change anything? I’m not going to burn that many calories making a few notes in my journal.” And of course, you’re right about the second part. However, it can make a big difference. Many of us think back over the food we’ve had that day and think, “that wasn’t so much” or “it wasn’t so bad.”

But we seem to forget the little “extras” we had or downplay what we did have. When you spend a week writing down every morsel that passed your lips over the past seven days, you might be surprised to realize just how much you were downplaying your intake. That means you’ll be paying more attention in the future—and maybe passing up that brownie left in the office break room.

Overestimate your calories

If you’re eyeballing portion sizes and staying within your calorie goal and not losing weight, you might be getting frustrated, for good reason. Unfortunately, that reason is probably the fact that you’re underestimating portion sizes. One easy way to tackle this issue is to just tack on 10-20% more calories than you think you’re eating, and watch the results. It’s a nice workaround for explicitly measuring every bite! You’ll also get better at guessing calorie amounts once you have your intake better aligned with your loss, maintenance, or gain.

Find a friend to lose weight with.

 how to reduce weight

Having a weight loss buddy is a scientifically proven weight loss strategy. It’s someone that you can be accountable to, and share stories of challenges, missteps, and success with. Many people are uncomfortable doing this with someone they know in real life, but that’s okay! There are tons of weight loss forums and the like where you can be matched up with a pal who wants to lose weight just as much as you do. Bonus points if you find someone on the same type of diet!

Motivate with a great weight loss mantra.

People cite plenty of reasons for failure when it comes to diets, but in the end there’s really only one reason: giving up. Maintaining a positive mental attitude is KEY. Write down a set of positive affirmations, goals, and motivating phrases you can repeat to yourself when things get difficult, or even after a mistake. “I’m going to reach my goal weight!” is a great one.

Why Am I Not Losing Weight?

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Maybe you’ve been losing weight steadily, but despite keeping with your good habits, you’ve hit a plateau. Or maybe you’ve been religiously working out as part of your new year’s resolution, and haven’t seen the scale budge an inch. It’s a problem many of us have faced at one time or another.

You’ve been hitting the gym according to plan, including getting up early and going after work. You’ve passed up on the break room cupcakes, the buffet lunches, and studiously avoided the finger foods at the last bridal shower you attended. You weigh your food, you’ve eaten more kale than you ever wanted to. And yet. And yet, when you strip down and step on the scale in the morning, the dreaded happens: you’re the same weight you were yesterday. And the day before. And the day before that.  And of course, sometimes something even worse happens: your weight has gone up.

What’s a dieter to do?!

It’s extremely discouraging. After all, you’ve passed up on sleeping in, digging in, eating out and binging on chips and Netflix, all with the certainty that “no gain” is achieved without “pain.” Of course, the gain you’re looking for is actually loss—weight loss—but the proverb, you were certain, would hold true. And yet, you’ve gone through all of this discomfort, countless inconveniences, deprived yourself, and for what? Nothing.

Here are a few reasons you might be doing your best, but the scale isn’t showing it.

You’ve replaced fat with muscle.

One of the first (and best) reasons you should consider is that you may have replaced fat with muscle. In other words, you are losing weight—as in pounds of fat. You also happen to be gaining weight, as in pounds of muscle. That’s great! Muscle burns more calories than fat, so your weight loss will actually proceed faster overall. Your plateau is just a funny little spot where everything evens out briefly. You’ll be back on your weight loss kick in no time. Just keep up the good work!

One way you can combat the despair related to this is to measure your waist regularly rather than sticking to the scale. If you’re swapping fat for muscle, your waist will be shrinking even if the number on the scale is the same.

You’re taking in more calories than you think

Why Am I Not Losing Weight

No one wants to hear this, but it’s the most common reason you’re not losing. “I’m measuring portions,” you say—but are you? Are you measuring correctly? And more importantly, are you measuring and logging EVERYTHING? Because that’s really the crux. It’s great that you’re measuring the green salad and chicken breast you had for lunch, but are you stealing bites of your husband’s dessert?

Licking the spoon while baking brownies? Finishing off the kids pizza crusts they left on their plates? Our appetites and bodies are very tricky, and find all sorts of ways to get extra calories without us consciously realizing it. Maybe you’ve started having extra cups of coffee with cream without thinking about it, or you’ve developed a taste for more salad dressing. Measure EVERYTHING for a week. Every crumb that passes your lips should be recorded.

How to Lose Weight Without Dieting

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Obesity is a growing problem and more than one-third of U.S adults are said to be overweight. Obesity leads to serious problems including heart diseases. In fact, it ruins our entire health and can also make us look unattractive, and lazy. Hence, there is a need to lose weight so we can live life the way it should be lived. Now, how does one lose weight? It is definitely easier said than done.

Look on the internet and you will find tons of ways to lose weight, from weight lifting to crash dieting to other such techniques. Firstly, it should be mentioned that not everything you find on the internet is true. Yes, you do lose weight by hitting the gym or going on a crash diet, but it is not always the best option.

Most of us hate to diet, especially crash diet. It is not only bad for your health but it is also very difficult to follow. How can you suddenly stop eating your favorite foods? The good thing is that it is possible to lose weight without having to diet excessively. The secret lies in turning to healthy diets. Nutritionists have created diets that can help you lose extra weight and make you healthy and fit again.

While some of these diets may not work alone and you will have to bring some lifestyle changes as well, but it is definitely a good idea to turn to a diet that works for you. Without much ado, let’s have a look at some of the most impressive diets to lose weight and be healthy.

Turning To Mediterranean Diet

A Mediterranean diet gets more food on your plate and on top of that, helps you shed weight. Yes, if you eat right, you can lose weight even if you eat more.

This diet is known to keep the heart in a good condition. But wait, that’s not all. It helps to lose weight too. The Mediterranean diet has been ranked #1 among the best overall diets as it contains a mix of many essential foods including:

  • Fruits
  • Grains
  • Vegetables
  • Seafood
  • Poultry
  • Legumes
  • Dairy
  • Olive oil

Let’s talk about the benefits of some of these:

Olive Oil

The Mediterranean diet emphasizes on using olive oil on a daily basis. Since olive oil contains monounsaturated fats, it keeps the cholesterol level in check and improves blood sugar levels. Other than that, German research says that even smelling olive oil can make a person feel fuller, preventing overeating. And when you eat less, you lose weight.

What 50 ml Olive Oil Per Day Can Do: taking 3 tablespoons daily can help shed 14 kg of weight in 16 weeks.

Greek Yogurt

One of the most famous foods of this diet is the Greek yogurt. Six ounces of nonfat Greek yogurt contains 100 calories, 6 grams of carbs, and 17 grams of proteins. It helps to suppress hunger and limit the amount of calories a person takes in a day, which should be no more than 1000 calories as per experts.

Since Greek yogurt is high on proteins and contains less calories, it helps to lose weight more quickly by boosting the metabolism rate.

Vegetables

Losing weight can become troublesome when you lack micro nutrients in your body such as vitamins, minerals, photo chemical and antioxidants. When you’re fatigued, you need energy and you typically turn to junk foods to replenish your hunger. Vegetables can help you fill with energy too, and if cooked properly they can be delicious as well.

Vegetables are said to improve our fat burning system because they are 90% water and saves from dehydration. Dehydration is another cause of gaining weight at a rapid speed. However, do not replace other foods and spend your days eating vegetables only because they don’t provide you with amino acids (important for tissue growth).

Beans

Your body needs fiber to lose weight, and beans can be a good source of fiber. Both soluble and insoluble fiber can help in this regard. Soluble fiber mixes with the liquids present in your stomach to form a thick gel. This gel makes you feel fuller by expanding in the stomach and making foods stay in your system for longer. Insoluble fiber does the same thing but without mixing with the liquids present in your stomach.

3 cups of beans and lentils per week can help lose 7.5 pounds of weight.

2 cups of pulses per week can help lose 8.5 pounds of weight.

Seafood

Around 90% of Americans don’t take the right amount of omega-3 fatty acids and don’t even know the wonders it can do. Omega 3 acids can boost your metabolism rate, improve blood sugar levels and speeds up the fat burning process in your body. Seafood is rich in EPA/DHA omega 3’s which have anti-inflammatory abilities and help to reduce fats in the body.

Eating fish and shellfish twice a week can boost metabolism by up to 400 calories per day. Moreover, their consumption also restrict fat cells from growing around the abdominal area.

Turning To Ketogenic Diet

A ketogenic diet is low in carbs but high in fats and moderate in proteins. This diet is called ketogenic because it trigger ketosis in the body. Ketosis is when the intake of carbs is reduced and fats is increased and the body goes in a state called ketosis where fats begin to turn to ketones (supply energy) in the body.

The diet includes:

  • Meat
  • Fish
  • Butter
  • Eggs
  • Oils
  • Nuts
  • Avocados
  • Seeds
  • Cheese
  • Heavy cream
  • Low-carb vegetables.

A person on this diet will have decreased insulin levels and an increased and improved fat burning system. Thus, people looking to shed weight quickly should turn to this diet. However, keep an eye on the blood sugar level as well because too much ketone production in the body can lead to diabetes as well.

Here’s How Ketogenic Diet Helps To Lose Weight:

how to lose weight without dieting

Higher Protein Consumption

Ketogenic diet contains many foods that are rich in proteins which is said to be very effective when it comes to losing weight as it can speed up metabolism rate, alter weight regulating hormones and reduce your appetite.

Gluconeogenesis

It’s a process that helps burn additional calories in the body when fats and proteins are fed and converted into carbs to generate fuel.

Improves Insulin Sensitivity

The diet helps to keep the metabolism in check and also improves fuel distribution in the body. Thus, keeping you slim and healthy.

Decrease Fat Storage In The Body

One of the main reasons to gain weight is when fat begins to store in the body. Ketogenic diet works to eliminate the fat stored in the body by restricting sugar conversion into fats (lipogenesis).

How Long Will It Take For Results to Show?

In case mediterranean diet, the results take time. Since this diet is not specifically designed to lose weight, but also to improve health conditions, it depends upon how strict you are about following the diet. However, we recommend this diet if you’re overweight since it works on improving your heart, which takes a hit due to excessive weight, making it important to strengthen it again. As for a ketogenic diet, you’ll be seeing results in just about a week. Also, make sure that you keep doing exercises as well to speed up the process.

The Verdict

Following either of these diets can surely help you lose weight and get you slim and fit without having to go on a strict diet. However, there are some other diets as well out there that can help, make sure to pick one that works the best for you.

What is The Mediterranean Diet

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Mediterranean diet is ranked as the #1 diet in the world due to the benefits it offers. It is both, a healthy and delicious diet that offers tons of benefits. The main aim of this diet is to reduce risks of catching diseases including heart diseases, cancers, diabetes etc. The food that we consume plays a very important role in our overall health, which is why it is important to be careful about what we eat or not eat. Without much ado, let’s have a look at Mediterranean diet and what it is all about:

The Mediterranean Diet

This diet consists of vegetables, fruits, dairy, olive oil, seafood and grains. You will see foods from different continents included in this diet, which is one of the main reasons why it is so popular all around the globe. Mediterranean diet largely helps in keeping our hearts healthy. Our heart is the core of our body.

You cannot have a healthy body without a healthy heart. Mediterranean diet greatly helps in keeping the heart healthy as it is low in saturated fats and high in monounsaturated fats.  Saturated fats increase cholesterol level in the blood that can lead to heart diseases and other severe issues. Since olive oil is a monounsaturated fat source found in this diet, the risk of increased cholesterol is kept at a minimum.

Other than that, it also helps you lose weight. While it is not mainly targeted towards weight loss, it does help as it restricts from eating animal fats, red meat and processed foods.These foods make up the Mediterranean diet:

What To Eat:

  • Fresh Fruits: Bananas, apples, figs, grapes, melons, oranges, pears etc.
  • Vegetables: Onion, tomato, kale, broccoli, spinach, cucumber, carrot.
  • Whole Grains: brown rice, oat, barley, whole wheat, buckwheat, corn, pasta.
  • Dairy Foods: Yogurt, cheese, greek yogurt.
  • Seafood: sardines, oysters, salmon, trout, tuna, shrimps.
  • Poultry: Chicken, turkey, duck, eggs, quail.
  • Legumes: beans, peas, pulses, lentils, chickpeas and peanuts.
  • Nuts and Seeds: Sunflower seeds, almonds, walnuts, cashews, hazelnuts.
  • Tubers: Potatoes, yams, turnips, sweet potato etc.

What Not To Eat 

  • Refined Oils: canola oil, soybean oil, cottonseed oil etc.
  • Trans Fats: Found in processed foods and margarine.
  • Processed Meat: Hot dogs, processed sausages etc.
  • Refined Grains: Things made with refined wheat, white bread etc.
  • Added Sugar: Ice cream, candy, soda etc. 

Following The Mediterranean Pyramid

Mediterranean is more of a pattern for eating than a diet. Meaning, it is essential to decide on the quantity you’ll eat. Think of it as a pyramid.

Can Eat On a Daily Basis

  • Layer no. 6 - The Base: The largest section of the pyramid called the base is the part which contains the foods that you need to eat more frequently. It contains olive oil, beans, vegetables, fruit, nuts, seeds, grains, bread and legumes.
  • Layer no 5: Moving one layer above the base, we have seafood. Fish, shrimps and other seafood are rich in proteins, vitamins, nutrients, minerals and omega-3.
  • Layer no 4: Here we have dairy products. However, it only includes yogurt, cheese and Greek yogurt. 

Can Eat A Few Time Per Week 

  • Layer No 3: We have poultry and eggs in this layer. These foods shouldn’t be taken on a daily basis but only a few times in a week.
  • Layer no. 2: This layer should be avoided as much as possible as it contains foods that are high in sugar such as candies, sweets etc. 

Can Eat Once A Month 

  • Layer 1: It contains red meat. The intake of this food should be kept at minimal, and should not be eaten more than once a month.. 

Make sure to follow this pyramid and eat foods recommended by it to gain maximum benefits.

Benefits Of Mediterranean Diet

There’s a reason that Mediterranean diet is at the top. Let’s look at its benefits:

Good Heart Health

It keeps your heart healthy by restricting you from eating added sugars and red meats. With a strong cardiovascular system, your risk of catching diseases such as strokes, heart attacks is reduced. 

Lose Weight

Since this diet has low amounts of saturated fats in it and an increased amount of monounsaturated fats (olive oil), it helps you lose weight.

Keeps Your Muscles Strong

The diet is full of vitamins, minerals, and proteins which ensure that a person stays agile even as he/she ages. The seafood and vegetables that you eat on a daily basis make your muscles stronger and give you a boost of strength to carry out physical activities.

Reduces Risk Of Alzheimer’s Disease

The diet improves blood flow, cholesterol levels and blood sugar level. Therefore, the risk of catching Alzheimer's or dementia is reduced. Research has also shown that Mediterranean diet gives protection against cognitive decline and ensures that people can preserve the quality of their life even when they age.

Improves Skin Quality

You get plenty of vitamin E and antioxidants in this diet. The combination is known to give a radiant and glowing skin.

Other benefits include reduced rate of cancers, diabetes, and Parkinson disease. Moreover, it increases longevity, fertility in women and also helps to enhance mood.

Mediterranean Recipes To Know About

Let’s look at some finger licking recipes included in this diet.

Mediterranean Potato Salad (1 hour)

Ingredients:

  • Potatoes (2 pounds)
  • 1 sliced and quartered cucumber
  • Sliced red onion - half cup
  • 1 pound of tender green beans
  • Salt
  • 3 large roasted bell pepper
  • Salted water (for every quarter of water take 1-½ tbsp of salt)

Method:

  1. Add the potatoes in a large pot and add water so they are fully submerged. Add 1½ tbsp. of salt for every quarter of water you add. Bring to a simmer on high heat. Lessen the heat to maintain a simmer.
  1. Let it cook for 15 minutes or more (depending on how many potatoes you’re cooking). Check with the knife if the potatoes are piercing easily after 15 minutes. If they are, drain and put the potatoes on a sheet pan so as to allow them to cool at room temperature. In case you’re in a hurry, you can also cool them in the refrigerator.
  1. While the potatoes are cooling, take another pot of salted water (2 quarts of water), boil it and add the green beans.
  1. Blanch for 4 minutes.
  1. Turn the heat off once they’re tender, remove them and empty in a container that has cold water.
  1. Once the potatoes have cooled, cut them into pieces and place in a bowl.
  1. Add bell peppers, green beans, red onion, roasted pepper and cucumber to the potato bowl and mix well.
  1. Time to serve.

Curried Cod (ready in 25 minutes)

Mediterranean Diet

Ingredients:

  • 1 tablespoon oil
  • 1 chopped onion.
  • 2 tablespoon medium curry powder
  • Finely grated and peeled Ginger (thumb sized piece).
  • 3 crushed garlic cloves.
  • Chopped tomatoes (2 x 400 gm cans).
  • 4 cod fillets (150gm each)
  • Chopped coriander
  • Chickpeas
  • fish
  • Zest 1 lemon, cut into wedges. 

Method: Take a large frying pan with a lid and heat oil in it.

Cook the onion first over a high temperature for a few minutes and then add curry powder, ginger, garlic, and stir the mixture nicely.

Cook for 2 minutes until fragrant and then add chickpeas, and tomatoes. Keep cooking for 10 minutes or until the mixture thickens; when it does, add the cod (fish).

Cover and cook for 5 additional minutes to cook the fish. Distribute the lemon zest coriander and serve with lemon wedges.

How Soon Can You See The Results?

It takes time for the results to show when you’re on a Mediterranean diet. You won’t experience sudden changes in your body.

Most people begin to see results within four weeks, but this largely depends on your body time and metabolism rate. However, stick to the routine even if you do not see the results, because what is happening inside may not always be visible on the outside.

Conclusion

This diet is perfect for people who are looking to live for years to come as it reduces the risks of some of the most serious diseases. Moreover, it also makes you look good via weight loss and improved skin.

What is a Balanced Diet?

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A balanced diet is the kind of diet that incorporates all of the dietary foods that our body needs including minerals, vitamins, carbohydrates, fats, water, and proteins. It is important to consume a balanced diet so that our body gets all that it needs. If there is a lack of anything, our body will not be able to perform at its optimum level, resulting in weight loss or weight gain, fatigue and even illnesses. Moreover, an excess of certain nutrients can also cause havoc. In fact, it can even affect growth and development in children. This shows the importance of consuming a balanced diet, something you should care about.

What Is A Balanced Diet?

A balanced diet is one in which foods from some of the main dietary groups in the right amount are included to provide optimum nutrition.The main aim of the diet is to provide sufficient energy to a person and to ensure that all the dietary requirements of a person are fulfilled naturally.This diet consists of fruits, vegetables, dairy, grains, proteins, oils etc.

What To Eat:

These food groups make a balanced diet:

Fruits

Fruits are sugar rich. Since the sugar in fruits is natural, it has no side effects unlike the products that come with added sugars. However, if you have diabetes then go for fruits that are low in sugar, but only after your doctor’s suggestions. Other than that, fruits are great provider of fiber. They are fat-free and also low in calories. Eating a variety of foods can help get a diverse range of minerals and vitamins that are essential for the body.

Vegetables

Vegetables are rich in minerals and vitamins. Moreover, they have the least amount of calories.Veggies like spinach, kale, broccoli, green beans, collard greens and Swiss chards are all a great source of nutrition including potassium, fiber, folate and many other.

Grains

As per USDA, refined white flour is consumed the most than any other grains by Americans. Refined white flour is associated with poor nutrition value because the outer covering (the hull) is removed in the process of refining. Switching from refined white flour to whole grains is your best bet as it is prepared using the hull. They are more nutritious. So, make sure that you replace white bread and pasta and start eating whole grain products.

Protein

Meats and beans are good protein providers; they also help in improving brain and muscle development. however, make sure to keep the meat consumption low because it can increase your cholesterol levels. Other than that, lean meat such as chicken and fish are beneficial too. Make sure to remove the outer skin of the meat before you eat it to reduce the amount of fat and cholesterol in it.

If you have a heart condition then switching to nuts and beans is a good option. They are perfect alternatives for meat since they are rich in nutrients and do not affect your cholesterol levels and cause you heart problems.Lentils, sunflower seeds, peas, beans and walnuts should be added in the diet on a daily basis for amazing health results.

Dairy

Calcium and vitamin D are essential for bone health. While dairy from cows is common, switching to plant-based milk which are fortified with calcium can help strengthen bones and serve as a great alternative for dairy products from cows. Other than that, cheese and yogurt should be fat-free and should be consumed in low amounts.

Oils

Many people prefer vegetable oil, however, switching to olive oil is more healthy. It not only helps to reduce weight but also keeps your heart healthy.

Benefits Of A Healthy Diet

There’s a reason why expert nutritionists emphasize on taking a balanced diet. There are countless benefits of following a diet that fulfills the overall requirement of nutrition. These include:

Improved Immune System

Lack of nutrients such as vitamins, minerals, zinc, iron and selenium etc., can cause deficiencies in the body and weaken the immune system.To keep the immune system strong, one must take the diet into consideration and opt for a balanced diet that includes every nutrient that is required by the body. A balanced diet also helps to fight the germs and bacteria that cause diseases in the body.

More Energy

Energy is needed to stay fit and carry out daily routine tasks. A balanced diet is the perfect source of energy since it includes minerals, vitamins, carbohydrates and proteins. Eating foods like fish, chicken, fruits, veggies, nuts and beans never makes you feel energy deprived and keeps you going for the entire day.

Better Heart Health

One of the main focuses of a balanced diet is to improve the heart health because the heart is the core of the body, orchestrating various functions in the body. Whole grains(unrefined), fruits and veggies are best for a person who has heart issues since they provide fiber, minerals, proteins and vitamins without affecting the cholesterol in the body. However, consumption of meat should be cut off or reduced to keep the heart health in check.

Ideal Weight

Since a balanced diet is aimed to keep a balance between the dietary needs of the body, the chances of obesity are reduced. In fact, various studies have shown that a balanced diet can even help you lose weight when coupled with exercising. 

Balanced Diet Recipes To Know About

Here are some delicious recipes that you can make:

Quinoa Breakfast Bowl (30 minutes) 

Ingredients:

  • Eggs (4)
  • Quinoa (1 cup)
  • Olive oil 2 tbsp.
  • Black pepper and kosher salt.
  • Chopped avocado (1)
  • Smoked salmon (6 ounces)
  • Lemon juice
  • Sliced scallions

Method:

  1. Cook the quinoa as indicated on the backside of the package. Now, take 2 eggs and boil them in a container. Drain and peel.
  1. In the meantime, warm 1 tbsp of oil in a skillet by giving it medium heat. Beat the remaining eggs and cook for 2 to 4 minutes to have runny yolks. Add ¼ teaspoon of salt and pepper.
  1. Now take the quinoa in a separate bowl and drizzle with the remaining 1 tbsp. of oil. Top with fried eggs you prepared in step 1, add avocado, and salmon. Pour some lemon juice and top with scallions. Enjoy!

Barley And Lentil Soup ( 60 Minutes) 

balanced-diet

Ingredients:

  • Canola oil 2 tbsp.
  • Chopped white and green scallions (6)
  • Chopped garlic cloves (4)
  • Finely chopped ginger 1 tbsp.
  • Tomato paste (2 tbsp)
  • Curry powder (1-½ tbsp)
  • Coconut milk (1 ounce)
  • Dried red lentils (1 cup)
  • Yogurt (1 cup)
  • Kosher salt

Method:

  1. Take a large pot and heat the oil over on medium heat. Include garlic, ginger and the scallion whites. Cook for 3 to 4 minutes and keep blending frequently, until they turn soft. Add curry powder and tomato paste as well. Keep cooking and stirring for a minute or two until the point that the tomato paste becomes darker.
  1. Add coconut milk, 4 containers of water, lentils, grain, and ½ teaspoon salt. Now, heat to the point of boiling.
  1. Lower the heat and stew for 35 to 45 minutes, stir a few times, until the point that the lentils and grain become soft.
  1. Serve with the scallion greens and yogurt

The Verdict

A balanced diet keeps a person well fed with all the necessary nutrients that are required to stay healthy.

What is Paleo Diet?

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Paleo diet, also known as caveman diet, stone age diet and primal diet is gaining immense popularity nowadays. It is said to be one of the oldest diets and is also very effective in providing results.

The food that we eat does not only affect our looks, but our health as well. In fact, wrong diet is the second most common reason for deaths around the globe. It is a form of diet that includes no grains and dairy. According to the supporters of paleo diet, grains are the main cause of weight gain.Grains are composed of carbs that turn into sugar once they reach our body. This sugar is either used by the body or stored as fat, making us fat.

In addition to this, grains also contain gluten, and with a lot of us being gluten intolerant, it is important to reduce consumption of foods that contain gluten. Regular consumption of gluten can cause problems such as joint pain, acid reflux and dermatitis.

Moreover, grains are hard to digest as they also contain lectins that affect our body and makes us unhealthy and fat.

All in all, paleo diet includes no grains, sugar, and processed foods.

But Then What Do We Eat?

What do you eat if it bans grains? Firstly, you will not be malnourished. We tend to eat more carbs than what our body needs, hence there is a need to control our carbs intake. Less carbs means less glucose, which means less fat. As a result, you will soon begin to have a healthy and fit body.

Not All Carbs Are Bad

Remember that not all carbs are bad, and paleo diet does not mean 0% carbs. You will still get some from vegetables and other foods. Paleo diet is not a no-carb diet, it is different and more effective.

You Forgot to Mention Dairy

No, we did not. When we look at it, humans are the only animals that consume milk beyond infancy. No other mammals do it even, and there must be a reason for that. While paleo diet suggests to stop the consumption of dairy, but that does not work for everyone. We recommend that you begin by reducing the consumption of dairy products to see how your body reacts. In most cases, a reduction help, but our bodies differ, so find out what works for you and then act accordingly.

Paleo Diet Today

As per recent diet ranking survey, paleo diet ranks #32 among the list of the best overall diets. The figure may not be very impressive when you look at it, but that’s largely because not many people are aware of paleo diet, but more and more people are now turning to it.

Now, the main question:

Everything Is Banned - What Do I Eat?

You can still enjoy some delicious meals. This article also includes recipes, but before that let’s have a look at what’s included:

  • Meat - Consume grass-fed meat.
  • Fowl - All animals that got wings and that try to take off, such as ducks, turkeys, hens and chickens. You won’t have to miss Thanksgiving dinner.
  • Eggs - Try to get your hands on eggs that are rich in omega-3.
  • Vegetables - Avoid deep-fried veggies.
  • Oils - Use natural oils such as coconut oil, olive oil and avocado oil
  • Nuts - Do not consume a lot of nuts, and use them only as snacks.
  • Tubers - Yams and sweet potatoes are good, especially after a workout.
  • Fish - Avoid farm fish as they may contain mercury.

What Science Has To Say About Paleo Diet?

Science does not really love paleo diet. This is mainly because dairy and grains are excluded from paleo diet. While some nutritionist like this exclusive, many think that dairy and grains are important for growth, and hence are not in favor of paleo diet.

Study#1

A research conduction between the 32nd ranked paleo diet and the 1st ranked mediterranean diet had interesting results. This research was published in Diabetologia, 2007. Let’s get to know what it revealed. In this research, a group of 29 men who suffered from heart diseases were examined for a time duration of 12 weeks. They had type 2 diabetes and spiked levels of sugar. These were divided into two groups. One group followed a paleo diet while the other, mediterranean diet.

  • The Main Areas Of Focus In This Research: Level of glucose tolerance, weight, insulin levels and weight circumference were examined thoroughly.
  • Glucose Tolerance: This trait shows how quickly glucose is cleared from a person’s blood. Typically, a person with good glucose tolerance will have reduced chances of catching diabetes. Now, comparing both the diets, paleo diet showed signs of improvement in the glucose tolerance levels while mediterranean didn’t.
  • Weight loss: While both of the diet plans helped participants lose weight, paleo diet reigned supreme here as well. People on paleo diet lost 5 kgs of weight and had a 5.6cm reduction around the waist area (circumference). On the other hand, those on mediterranean diet managed to shed 3.8 kgs of weight with only 2.9cm of waist reduction.
  • Conclusion: The outcome went in the paleo diet’s favor as it showed greater improvements in form of glucose tolerance and weight loss.
Study#2

Another research was conducted among 10 women who were sound and healthy with a BMI of over 27. They were instructed to consume paleo diet for at least 5 weeks. This research  was published in the Journal of Internal Medicine in 2013.

  • The Main Areas Of Focus In This Research: Insulin sensitivity, muscle and liver fat.
  • Muscle And Liver Fat: The fat found around the liver and muscles can lead to metabolic issues. After a period of eating paleo diet for 5 weeks, these women showed a reduction of 49% in liver fat, but muscle fat remained constant.
  • Insulin And Other Outcomes: Insulin levels showed a decline of 19%. Cholesterol was also reduced (33 mg/dL). Triglycerides went down by 35 mg/dL (0.39 mmol/L). LDL cholesterol reduced by 25 mg/dL. HDL cholesterol went down by 7 mg/dL, and 14.3% decline in ApoB was also observed.
  • Conclusion: This study too revealed that paleo diet is an effective diet to stay fit and in shape as it helps reduce liver fat and also helps in losing weight.

Paleo Diet Recipes To Know About

These recipes are not only mouth-watering but will serve great health benefits.

Cabbage Rolls

An easy to make dish that is also delicious.

Ingredients Needed: The ingredients needed to make cabbage rolls are:

  • ground pork (0.45 kg.)
  • ground beef (0.45 kg.)
  • Pan fried and chopped onion (237 ml onion)
  • 1 beaten egg
  • smoked paprika (5ml)
  • mixed and dried herbs (10 ml - parsley or oregano etc)
  • Salt 2 tablespoon
  • 5 ml. pepper
  • 10 large blanched cabbage leaves.
  • Tomato sauce

How To Prepare: First, preheat the oven to 400 F. Add onion in a container (saucepan), add oil and cook until it gets soft and sauce like.

  1. Add salt and tomato sauce.
  2. Reduce the heating temperature and leave it for 15-20 minutes.
  3. Add all other ingredients and mix it nicely.
  4. Take cabbage leaves and start adding the meat mixture to it and roll it up. You can use a toothpick for better support.
  5. Keep the rolls in the oven and let it bake for 45 minutes.
  6. Your cabbage rolls are read to be served.

Umami Gravy

This one takes a little longer to prepare, but is worth the effort.

paleo diet

Ingredients Needed:  

  • 3 minced garlic cloves
  • 4 cups of organic bone broth chicken stock
  • ½ tb.sp of fish sauce
  • ½ pound sliced cremini mushrooms
  • 3 fresh thyme sprigs
  • ½ ounce of dried porcini mushrooms
  • 2 tablespoons ghee
  • 2 diced onions
  • 1 teaspoon tomato paste
  • kosher salt
  • black pepper

How To Prepare: Take dried mushrooms and rinse them thoroughly in cold water. Make sure the mushrooms are fully covered in water. Leave them for half an hour.

  1. Melt the ghee in a container (saucepan) and give medium heat. Add salt and onions once the ghee is hot. Stirr the onions for a few minutes until they turn brown.
  2. Pour tomato sauce and fish sauce in the saucepan, stir nicely.
  3. Take the saucepan with mushrooms in it, and let the mushrooms boil until they leave water. Also, wait for the water to evaporate. This may take 10-15 minutes.
  4. Take the mushrooms out and chop them up.
  5. In the other saucepan with onions, add garlic and the chopped mushrooms. Mix a little and then add thyme sprigs, broth to the mixture.. Next, increase the heat.
  6. After a few minutes, decrease the heat and let it cook for 30 minutes until the mixture is reduced to half.
  7. Turn the heat off.
  8. Take out thyme twigs, and your umami gravy is ready to be served.

How Long Will It Take For Results to Show?

Remember that paleo diet is not a crash diet. You will not see results right away. Typically, it takes about four weeks for results to show, but this depends a lot on factors such as your overall health and lifestyle. Moreover, remember that when you embrace paleo diet, you should do it for a lifetime and not for temporary results.

The benefits discussed in the science section above can be enjoyed if you truly turn to paleo diet. Temporary changes in diet may not provide you with similar results.

The Verdict

Know more about paleo diet and embrace it to live a fit and healthy life. This diet actually works and offers countless benefits in addition to weight loss.

how to Maintain Weight and stay fit

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Congratulations! The very fact that you’ve decided to check out this article most likely means that you’ve either hit your goal weight or are close to hitting it. So what now? Well, the obvious next step now is for you to put practices into place that will help you maintain this weight. After all, one of the biggest mistakes that people make is reverting back to their old lifestyle once they’re happy with the results they’ve achieved.

But where to start? Like many other changes, it starts with the little things. Making small changes to your lifestyle add up and will eventually help you develop a healthy lifestyle that is key to maintaining your weight. If you’re lost and don’t know what changes you should be making, check out some of our easy tips to help you stay on track.

Start Cooking with your Oven

Nutrition is the name of the game whether you’re trying to lose weight or maintain your weight, and when it comes to healthy cooking, nothing beats cooking with your oven. Baking and roasting is a great way to add tons of flavor to your meals without having to douse it with too much salt or seasoning. It’s also a fantastic tool to help you meal prep and cook healthy meals a head of time.

Bottoms Up!

Like our previous tip, hydration is crucial for both weight loss and weight maintenance. After all, it’s water that helps keep us hydrated and our stomachs satiated. Also, did you know that most of the time, when your brain tells you you’re hungry, you’re actually just dehydrated or thirsty? Before you go hunting for a snack or caving into your cravings, try drying a glass of water first. Chances are this will help you fight the craving. You can also try drinking a glass of water before your meal. Most people find that they eat much less calories this way.

Consume Real Food

vegetables

It’s a shame that so many people rely on convenience foods these days for their meals. What’s even more of a shame is that consuming processed and packaged meals actually makes you hungrier and less satisfied in the long run. The same concept applies to snacking. While we encourage having snacks throughout the day to keep you satiated, it’s important that you pick the right kind of snacks to eat. For example, an apple with some almond butter is much more satisfying and healthier than reaching for a pack of cookies. Make smart choices!

Choose Snacks that are Hard to Eat

Similar to our earlier tip, try making it a practice to choose “inconvenience” over “convenience” when it comes to your snacks. We’re not saying that you should go out of your way to give yourself a hard time finding snacks, we just mean that you should choose foods that require just a bit more work to eat but are still easy to carry with you. Some great choices include oranges, edamame or pistachios. This way, you eat the snacks much slower and practice more awareness while eating. Mindful eating is so important! We can’t stress this enough.

Keep A List Handy

We like to keep a magnetized notepad on our refrigerator because it makes it much easier to list down the food items that need to be replenished. This way, when you run out of a particular healthy food, you can list it down immediately and remind yourself to purchase it the next time you’re out shopping or pass by a grocery. Having a refrigerator or pantry that’s well stocked will healthy choices will keep you on track and encourage you to make better food selections.

Stick with the Fifty-Fifty Principle

When you’re fixing up your meals for dinner or prepping your meals for the week, remember the Fifty-Fifty Principle. The principle calls for keeping at least fifty percent of your plate filled with vegetables and fruits. For example, if you’re preparing breakfast, aim to have a cup of fresh fruits included or if you’re fixing dinner, make sure you’ve got a big salad to go with your appropriately portioned meat and carbs. Keeping this principle applied to your meals helps you get tons of nutrient dense food into yourself without having to consume too many calories.

Put A Mood Board or Motivation Board Together

how to Maintain Weight and stay fit

Sometimes, it’s hard to stay motivated. Meal prepping feels like a chore, working out is a bore, and you want nothing more than to just stay in bed or transform into a couch potato for days on end. When this dip hits, and trust us, it will, it’s great to have a source of motivation handy for you to turn to and look to. Some people like to go old school and actually clip photos and quotes out onto a corkboard while others enjoy putting digital boards together on apps like Pinterest. Even just the act of putting the board together is motivation on its own. It goes without saying that you should make this board accessible to you or easy to see.

Make Reminders for Yourself

Some people like to keep planners while others like to keep online calendars together for their personal and professional lives, but few like to keep them for their fitness routines. While it might be a bit of an adjustment in the beginning, we encourage you to keep a calendar or set reminders for yourself on your phone calendar for meal planning and workouts.

This will keep you more motivated and will encourage you to stick to your workouts since you’ve already done the work to lay them out weekly. You can even set up email reminders for yourself or alarms on your online calendar to remind you when it’s time to get up off your butt and hit the gym. You can even set some simpler reminders for yourself. For example, we like to set pop-up reminders on our phones for every 20-minute while we’re at work. This reminds us to stand us and walk around a bit. After all, sitting all day is just as bad, if not worse, than smoking.

Running to Lose Weight?

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Once you have lost weight, you will want to know what you should do when you do lose the weight. It is important to keep up your new and improved lifestyle. It doesn't have to be as intense or as much work, as you would do during your diet. But, you should be aiming to not put the weight back on.

There are several steps that you can take, to help you avoid putting the weight back on, once you have lost the weight. Start by choosing the right diet. The right diet consists of choosing the right foods. The right foods consist of you choosing to eat healthier foods while avoiding eating the unhealthier foods. This doesn't mean that you have to have to avoid unhealthy food completely.

You can choose to eat some treats once a week, or, twice a week. A treat could be something like a takeaway, or fried food, once or twice a week. Or, something like eating chocolates, crisps or sweets at odd times during the week.

Eating Healthy

An excellent way to do this is to make your treats a reward. A reward could be a curry takeaway, or, an eating out at a chain restaurant at the end of the week when you have successfully got through the week of eating healthy. This reward will encourage you to eat healthily throughout the week.

Throughout the week, try and eat healthy foods and snacks. You can have the odd snack treat, such as chocolates, crisps and sweets if you want to. Whereas, try and eat healthy snacks for meals. You can eat as much food as you want when you are eating healthy foods, this is because healthier foods generally are less full of fat and calories, which put on a lot of weight in you.

It's not necessarily the amount of food that you eat which is the problem when you put on weight, it is eating too much of the wrong foods, which are generally the problem. Therefore, if you want to lose weight effectively and quickly, then you shouldn't just cut down on the food that you eat, as that will not be effective. You should be cutting down on specific types of foods, mainly unhealthy foods.

Diet Plan

Therefore, once you have completed your diet and go back to eating the way that you normally ate. Your goal should be to eat more healthy types of foods, than unhealthy types of foods. That way, you will not put more weight back on.

Another way to stop yourself from putting more weight back on after you have dieted is to get fit. To get fit, you should take part in some form of exercise, at least once a week. Once a week try and do some form of exercise, like going for a walk, or a run, or even going to some form of exercise class.

When you are going to be active, then you will avoid putting weight back on. Being active through exercise stops you from putting on excessive weight. This is because you will be working off all those carbs and all that fat which enters your body through the foods that you eat.

Working off weight comes from being active. You should not just, therefore, take up some form of exercise during the week, you should also be changing your lifestyle. Changing your lifestyle comes down to what you do in your day-to-day life.

Day to day Activities

What you do in your day-to-day life, consists of how active you are. How active you involve things like how long you sit for. Do you sit and watch TV a lot? This can be a contributor to weight gain. If you do tend to sit about and watch a lot of TVs, then try and limit the amount of TV you watch each day.

Think about doing something else, where you can be more active. If you are more active, it leads to a healthier lifestyle. And a healthier lifestyle leads to you putting on and gaining less weight. Try and do something which is more active throughout the day such as gardening, that is a way to encourage more activity in your day-to-day life.

Changing small things like this, your everyday routine can help you not only to lose weight but also it helps to prevent you from adding on weight in the first place. This makes changing your daily routines from unhealthy routines, to healthy routines, so important - it can literally be the difference between gaining weight or losing weight. The choice is yours.

Another thing that you should take into consideration throughout the week, is how much you drink. With how much you drink, we are referring to alcohol, not your normal day-to-day soft drinking. This is so important to take into consideration because alcohol is another way that you can put on a lot of weight. In fact, it is a major contributor to weight gain.

What to drink

This is why it is so important to control how much you drink. That is if you don't want to put weight back on. You should try and drink alcoholic drinks which are low in calories, instead of alcoholic drinks which are rich in calories. There are many drinks which are low in calories, these mainly include spirits. So things such as gin and rum are low in calories.

Trying to change to drinks like this which are low in calories, will help you to avoid putting the weight back on. And the trick that you could try, if you want to avoid weight while drinking, is if you drink some water before you take a drink of alcohol. Not only will this help prevent you from putting on more weight, it will also help to prevent you from getting a hangover the following day.

If you take these following steps after you have been on your diet, then you will avoid putting that weight back on!

How to Lose Weight With A Low Carb Diet Foods

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low carb diet foods

There are several ways that you can lose weight. Some of them are very effective to help you to lose weight. While others are not very effective in helping you to lose weight. With that being said, we are not going to look at diets which are not good at losing weight. Instead, we are going to look at a diet which can and will help you to lose weight. The diet which can and will help you to lose weight is doing a low carb diet which lasts for around a few weeks.

Doing a low carb diet which lasts for around a few weeks, can help you to lose weight, and to lose that weight effectively and quickly. Now that you know that a low carb diet can help you to lose weight effectively and quickly, you will want to know how you can lose that weight with a low carb diet. Let's take a look at how you can lose weight with a low carb diet, in as little as a few weeks time.

Why low carb diet foods

There is a good reason why carbs are targeted in diets, compared to other foods, such as foods rich in starch. The reason that other foods are not targeted as much as carbs, is that they do not make up as much of our diet than foods rich in carbs. For example, a study has found that foods which are rich in starch, make up around one-third of our diet. Another food group which makes up one-third of our diet is fruits and vegetables.

These two food groups combined, make up as much as our next food group. That next food group makes up most of our diet, it is, therefore, the foods that we consume most of. That food group is - carbs. Carbs make up around two-thirds of our diet, which makes the carbs we eat by far the biggest food group that we consume.

It is, therefore, for this reason, that diets usually centre around reducing the carbs that we eat. That is not the only reason though. Another reason why carbs are the main focus of diets is that they are the foods which help us to put on the most weight. Therefore, if we are to lose weight, then we should cut down on the carbs that we eat and drink.

We consume carbs in two major ways. Not only do we consume carbs through the food that we eat, we also consume carbs through the drinks that we drink. Therefore, if you are looking to go on a low-carb diet, then what you should do is lower your carb intake that comes from foods, and your carb intake which comes from drinks.

How Does The Weight Loss Occur?

You might be wondering how does the weight loss occur with this type of diet, or, how you can use this type of diet to cut down your weight loss. Well, that is simple.

All you have to do, is reduce the amount of calories that you intake. Try and figure out how many calories you would usually eat and drink within a day. You can do this by looking at the product you are consuming. There will be instructions with the product. With the instructions with the product, you will find the information that you need - it should clearly label the carbs that are within either the food or the drink.

What to drink on low carb diet

Do this for everything you eat and drink within a day - check out how much calories are within each thing and write them down. Once you have written them all down, you should add up all the carbs that you are intaking. To go on a low calorie diet, you should be consuming less than 2,000 calories per week.

When you consume this, you will lose weight and lose that weight quickly. Therefore, if you find that you are exceeding the amount of calories that is required to lose weight, then, make up a plan to cut those calories out. You can make up a plan which changes the unhealthy foods, with healthier foods.

With healthier foods, you will have less carbs within them, than you do with unhealthy foods. That means, that when you are consuming healthy foods and drinks, you will be consuming less carbs. This in turn means that you will be gaining less weight and in turn, losing more weight than you are putting on.

There are certain types of foods that you can switch to, to participate in a low carb diet. Many good foods to do a low carb diet with, include foods such as fruits and vegetables. Fruits and vegetables are the best foods to find low carbs in, because they are generally low in carbs, especially compared to other foods.

Foods to Consider

Therefore, what you should try and do is, introduce more fruits and vegetables into your diet and eat more of these foods. And, at the same time, cut unhealthy foods out, such as chocolates, crisps and sweets. If you make a small change like this, it will have significant changes within your diet.

This small change will help you see a bigger change. You will lose weight in a short period of time. It really is the most effective way of losing weight, than some of the other diets which are around. Therefore, a low carb diet is an excellent diet to choose, if you are looking towards losing weight. Especially if you are looking towards losing weight in a small period of time.

To lose weight in a small period of time, within a few weeks, you should take part in the low carb diet. The low carb diet helps you to have a healthier diet. This is because it encourages you to eat less healthy foods, and instead, eat more healthy foods. When you do this, you will see yourself losing weight. Good luck!

The Worst Diets To Follow

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worst diets

There are many good diets to follow, which can and are very beneficial for you, for your health, well being and body. However, what about the other side of dieting? The other side of dieting is the poor diets, which do nothing for your health, positive, anyway, and are not advisable to follow. Well, we've got that covered too. We are going to look at some of the worst diets that you can follow. These diets have been chosen through analyzing the expert's opinions on the matter of dieting. So, let us take a look at some of the worst types of diets that you can follow.

#1 Fad Diets

Fad diets can, in the odd case be beneficial to you, and help you to lose weight. However, more often than not, fad diets are not that good. Before we get into why they are not that good, let us look at what a fad diet actually is.

So, a fad diet is where you will focus on either one type of food, or, one type of food group. The idea is that if you focus on one type of food or one type of food group, then it will help you lose weight. For example, by focusing on eating rice and making it a core diet, excluding all other foods or food groups, then you can lose weight. This is an example of what a fad diet is; you can replace rice with any type of food and the result and the idea are the same.

These types of diets are heavily criticized. They are heavily criticized because it is argued that they do not work. They are often criticized for being quick rich schemes to losing weight. In other words, they are too good to be true. There is something to be said for this, as this kind of diets can make you reduce vital vitamins, minerals and proteins that you need in your diet. And, they also don't have the overnight results that most of them promise.

If you are looking to go on a successful diet and lose weight, try and not choose a fad diet, as they are one of the worst diets to choose to go on a diet with.

#2 Miracle-Like Diets

Miracle-like diets are diets which advocate that if you choose to eat more of a specific food, then you will lose weight immediately. This kind of is linked with number one, but, it's a bit different to number one, as it doesn't focus on eating a specific food. Instead, it's more based on what you'd add to your food, like sauces or gravy, and so on.

One of the most popular, or well known miracle-like diet, is the apple cider diet. The apple cider diet is as horrible as it sounds. The focus of this diet is that you will consume apple cider, by drinking it in water. For example, you've added a tablespoon or two to a few litres of water.

As you can see, this is quite different from what a fad diet is, as it is focusing, not on the food, but, other elements of your diet, side elements, if you wish. Although the apple cider diet can help you to lose weight, there is a reason that it is on our worst diet list - what it doesn't focus on - your food.

It doesn't really focus on what you are eating, or drinking, instead, it just focuses on taking something in addition to your meals and food. Now, this leaves a big part out about your dieting. That big part is that in order to successfully diet, by getting into good health and losing weight, you have to focus on changing your food to do that. If you change your food, so that you are eating healthier foods, then, you will be successful in losing weight.

#3 Detox Diets

Detox diets are where a particular diet encourages you to basically detox. It's about detoxing your body of harmful chemicals and toxins. There is evidence to suggest that detoxing can be beneficial and help you to lose weight, their result is minimal in comparison to other diets.

For example, if you take green tea, it is a focus of many diets because of its detoxing properties. It is very beneficial to your health and well being, and will also help you to lose weight. But, and this is a big but, it is only part of the story. You shouldn't just go on a green tea detox diet, while not consuming anything else. Not only is that not effective, it is also dangerous to your health.

The green tea detox, only helps you to lose weight by 15%. It doesn't take into consideration the foods that you eat or the other drinks that you intake. Therefore, if you are only trying to lose weight through detoxing with green tea, then it will not be effective. It should only be one part of your diet, not the whole diet. If a diet is a detox diet, then more than likely you will not get the full benefits out of dieting.

#4 Fasting To Lose Weight

Lastly, we are going to look at the diet which encourages you to fast to lose weight. Fasting is about you stop eating food, either for a small period of time, a long period of time or at specific periods of time. Fasting is generally used by religious people for specific holidays. However, it is also used by people who want to gain weight.

Many people think that if they stop eating, then they will lose weight. Usually, people fast for a short period of time. The thing about fasting is is that it does the exact opposite of what the person intends to gain from the fast; it actually increases weight in a person. This is why starving yourself of food is pointless. It is also dangerous. No good diet will ask you to starve yourself of food.

You should always be eating something while you diet. Having three healthy meals each day is good for you.

The Most Popular Diet plan Out There

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popular diet plan

There are hundreds of diets out there, each of them focusing on their own different thing. Because there are so many diets out there, it can be hard to know where to start and which diet you should choose. You should choose a diet which is one which suits you, but also one which is healthy and safe. Here, we are going to look at some of the most popular diets out there. These diets are listed in no particular order. They are also not necessarily the diet that you should consider choosing. These are only the diets that are popular out there.

So, let us get started.

#1 The Low-Calorie Diet

The low-calorie diet is one of the most well-known diets out there, which makes it one of the most popular diets out there. The low-calorie diet is pretty easy to follow, there is no difficulty or special tricks involved with this diet. It is a diet which is exactly what it says on the tin - a low-calorie diet.

The idea of this diet is to reduce your calorie intake. Calories are a major contributor to weight gain. Therefore, it makes sense for a person to reduce the thing which is a major contributor to their weight loss - calories. A low-calorie diet can reduce weight significantly. It does this with the diet itself.

Instead of eating foods which are rich in calories, you will instead be eating foods which are low in calories. There are many foods out there which are low in calories. This includes foods such as fruits and vegetables, and, it also includes foods which are not processed. Basically, any type of healthy food is more than likely to be low in calories. Whereas, those unhealthy foods, are probably rich in calories.

This is part of the reason why unhealthy foods can contribute significantly to weight gain.

#2 Vegetarian/Vegan Diets

Vegetarian and vegan diets become more popular as each year passes on. Studies show that there has been an increase in vegans by 500% since the year 2014. It is one of the hottest diets out there. Not only does it contribute to a healthy and low-fat diet, it also contributes to helping animals and reducing your carbon footprint.

What you should know, is that although the vegetarian diet and the vegan diet as very similar, there are some differences in the diet. Vegetarians will not eat meat from animals or fish meat from animals, however, they will eat animal by-products, such as eggs and milk. Whereas vegans will eat no animals products at all, they will not eat meat from animals, the fish meat from animals, or, animal by-products, such as eggs or milk.

There are much significant health benefits to these diets. They are food to decrease the risk of various diseases, such as heart disease. And, vegetarians and vegans are thought to live longer than your average meat eater. Therefore, going on a vegetarian or vegan diet can produce many positive results for the rest of your life.

#3 Low Fat Diet

The low-fat diet does exactly what it says on the tin, it is a diet which reduces your fat intake from foods - it makes your diet low fat. Now, there are several ways that you can get the rewards from a low-fat diet. This is because your diet consists of fat from many sources, such as fried food, meat, cakes, sweets and crisps. All of these sources of fat contribute to your weight gain.

To avoid this, you should try and switch to a low-fat diet. There are two main ways that you can do this. The first way is to do a low-fat diet where you are reducing those foods which are high in fat and switching them with healthier options. Secondly, you can eat the same foods that you are normally doing, but, just switch to the low-fat alternatives.

A good way to do this is through the slimming diet. The slimming diet lets you eat many of the foods you love, cakes, curries, chips and so on, but, it does so in a way that your fat intake is reduced significantly. You will do this by eating specialized low-fat diet products, there are many of them. You can find them online on the Slimming website, or, you can find them in most big supermarket stores.

#4 The Very Low-Calorie Diet

The very low-calorie diet is just like the low-calorie diet, but, it is more intense and goes further than just the normal low-calorie diet. The very low-fat calorie diet will make you eat less, or around, 2,000 calories every week.

The idea is that by intaking just less, or around, 2,000 calories every week, you will lose significant weight and in a short period of time. If you are not used to eating low-calorie foods, then, probably starting at the very low-calorie diet isn't for you. Instead, why not try the low-calorie diet, and then move onto the very low-calorie diet. If you do this, it will be significantly easier to follow, and therefore, get the most out.

When you take part in the very low-calorie diet, there are two things that you should always do. The first thing that you should do, drinks plenty of water. Drinking plenty of water is essential for this type of diet because your body is put under pressure from the diet. The second thing that you should do never does this diet for more than two weeks. It should be a diet which doesn't go on for too long.

These are some of the most popular diets out there. They are popular for a variety of reasons. They are all popular, however, because they are effective and they work. That is what makes them popular. However, they all also bring many positive benefits with them into your life.

What’s a heart healthy diet plan

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heart healthy diet plan

There are many ways that you can diet. You can go on various diets from around the world. Some of these diets are more effective. And some of them are not effective at all. While others are healthy diets, while others are not healthy. If you are to diet, then you should go on a diet which is good for you and one which is healthy for you. Avoid any unhealthy or harmful diets. Usually, unhealthy or harmful diets are diets which are fad diets - which focus on one type of food.

However, not all fad diets are harmful and healthy, like any diet, a few things come to consideration when you are on those diets. For one thing, make sure that you are not dieting for too long. Dieting for too long can be harmful, diets are only responsible when they are done for a short period of time. A diet should not go on for more than a few months.

Therefore, the first tip in going on a healthy diet is in doing that diet safely. Only do it for a set period of time, a few weeks is an ideal and safe time for a diet. But, there are other things that should be taken into consideration when you are approaching dieting in a safe way. And that is, drinking plenty of water and eating a balanced diet, where you don't skip meals.

You should be drinking plenty of water while you are on a diet. Drinking water is very important to keep you healthy and hydrated at any time, but, it is particularly important during a diet. This is because your body will naturally be under strain from the diet, and therefore, your body needs to keep hydrated, as it will help you to keep healthy.

You should also drink water at certain times. A great time to drink water is once before every meal. This is because it helps you avoid putting on a lot of weight. Therefore, remember and take a glass of water before each meal. You should be taking a glass of water before each meal at around a half an hour before the meal, that gives you enough time to help it settle.

Next tip to go on a healthy diet, is to eat a full balanced diet. Dieting requires you to make changes to the foods and drinks you intake, but, it should never require you to stop eating or eating less. The idea of dieting is not to eat less of all foods, the idea of dieting is to eat fewer foods so that you can lose weight. This is a healthy and sensible approach to dieting.

You should still have your three meals a day when dieting. So, have something for breakfasts in the morning. Then, have something for your lunches midday and finally, you should have something for your dinners each night. This will ensure that you are dieting in a healthy and safe way.

You can also eat some snacks in between meals. Eating snacks in between meals helps you to eat a balanced diet and a healthy diet. Instead of eating unhealthy snacks between meals, eat healthy snacks between meals. This means that you should eat things such as apples, oranges, bananas, strawberries and nuts for your snacks. This is instead of eating things such as cakes, chocolates, sweets and crisps.

Although you should be changing your diet about when you are dieting, you want to make sure that you are eating all of the right things. You should be eating a healthy dose of nutrition, proteins, vitamins and minerals. All of these things are essential for you and they are essential for having a healthy and balanced diet. So, make sure that you have a healthy intake of all of these things when you are dieting.

Which leads us to the next point, make sure that you are taking supplements. Supplements will help you a lot when you are dieting. They will give you the essentials that you need for your health and body while dieting, so, supplements can give you things such as minerals, vitamins and proteins.

Before taking any supplements, it's probably a good idea to run it past your doctor first. Ask for your doctor's advice on it and how many, and what you should take. This is especially true if you have a health condition, or you are on other medication. Although the supplements will most likely be fine, you should just check, just in case.

There will most likely be instructions or a guide to the supplements. You should follow them. Never take more than is advised, that is dangerous. Only take the amount advised, which will probably be one a day and make sure you take them daily, so you can get the full benefits out of them while you are dieting. They can be very helpful towards dieting.

Finally, don't push yourself or your body too hard. Be gentle with yourself while you are dieting, never push yourself too extreme, this can be harmful towards your body. If you feel that you cannot cope with the diet, or, if you feel that you are unwell with the diet, then stop doing the diet and revert back to your old one. Your health matters first, before the diet.

In conclusion, there are many things that you can do to make sure that your diet in a safe way. The points listed above are the safe ways to diet, these are excellent tips on how to diet safely. They include eating a well-balanced diet, drinking plenty of water, making sure that you have enough nutrients, vitamins and minerals while you are dieting. And, making sure that you have supplements to make up for those things while you are dieting.

And above all, staying safe while dieting. Don't go overboard and don't push yourself. Health and wellbeing matters first!

Avoiding a bad diet

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bad diet

There are certain things that you should do while dieting, such as eating the right foods and drinks. But, in this article, we are going to focus on the things which you should not do, while you are dieting. There are many things that you should not do while dieting, and it's for your own well-being and safety. Follow these tips while dieting, to avoid things that you shouldn't be doing while on a diet.

#1 Starving Yourself

This one is, of course, is obvious. However, it is something which often goes overlooked when people are dieting - starving yourself. When it comes to dieting, many people assume that dieting is about things such as skipping meals, however, it is not about that. No safe diet should tell you or will tell you to skip meals and reduce your food intake.

What diets will do, safe diets anyway, is tell you to reduce or stop taking certain foods. This can be completely acceptable and isn't harmful if the advice is correct. However, when it is not safe, is when someone tells you to diet in a way which skips meals or reducing your food.

Not only will skipping meals or reducing your food be effective, it will also be something which is harmful to you and your health. Sometimes skipping meals can actually put on weight in a person and in other cases, some people will reduce a lot of weight. Neighter of these things are healthy.

If you reduce too much weight, then it can be as dangerous as putting on too much weight. Never skip meals when on a diet, always make sure that you have at least three meals in a day, breakfast, lunch and dinners. Some snacks in between are good too. Which leads us to number two; drinking.

#2 Drinking

When you decide to go on a diet, you will want to make sure that you are going on a diet which is healthy and safe, that includes the kind of information that you get about what you drink. You should be drinking drinks which are healthy.

There are many healthy drinks out there, alternatives to unhealthy drinks. From healthy fruit juices to milkshakes and even teas and coffees, try and find drinks which focus on good health. There are two drinks that you should try and drink more of for a healthy life and weight loss.

These two drinks are water, and green tea. Water will help you lose weight, but it is also important for things such as keeping you hydrated. Keeping hydrated during a diet is very important, you should be drinking plenty of water as it will keep you nice and healthy. Another good drink is green tea. Green tea is great because it cleanses your body of harmful toxins and it helps you to lose weight.

#3 Excercise

Don't avoid exercise. If you are going to do a diet, then being active is important. It will actually help you to lose weight faster. This is because, when you exercise, you are exercising all of that weight off, it's an excellent way to work the extra weight off. It's also a fun way to work the weight off.

Many forms of exercise are enjoyable activities. It doesn't need to be boring. Take up a hobby that you love to lose exercises, such as dance classes or football matches. If you do this, you won't even realise you are losing weight, because you will be too busy having fun! These sorts of activities are not a chore!

#4 Mindset and Mental Attitude

If you are going to lose weight, don't come into with a poor mindset or mental attitude. Think to yourself, 'I can do this!'. Having a can-do attitude is better than having a daunting attitude. If you expect to see results, you will see results. If you don't expect to see results, you won't see results. And, if you expect to complete your task of losing the weight, you will lose that weight. If you don't expect to lose the weight, then you won't lose the weight.

It's that simple, attitude is everything. Have a positive attitude and you will get there, you will achieve your goals!

#5 Don't Expect Miracles

A lot of diets promise results quickly, they promise results overnight. Well, if it sounds too good to be true, it probably is. Don't look for diets which are a quick-rich type of schemes. In other words, don't look for diets which tell you that you will lose weight tomorrow.

More often than not, these sorts of diets are scams. It's going to take a bit of work to lose the weight. At the very least, you should wait for a week to start seeing the results. Depending on how much weight you have and how much weight you want to lose, will depend upon how long it takes for you to see those results. If you have a lot of weight, try and wait a few weeks for the results to show - that's a realistic expectation.

#6 Be Realistic

Finally, be realistic. Like anything in life, you want to have a positive mindset to go forward, however, you also want to be realistic about the outcomes of your goals. In the case, you want to be realistic about the dieting. That means you should pace yourself, wait to see the results, expect to put a little bit of effort in to lose that weight, and, make a plan.

Making a plan is a good idea before you start your diet. Planning will help you to know where you are going and what you want for it. Write it all down before you go on the diet. It has been proven that writing your goals down, increases the chance of success. Losing weight is a goal, and it is a goal you want to achieve. Therefore, if you write your goal down about losing weight, then you are more likely to lose that weight. Good luck!

Excellent Vegetables For Dieting

There are many good foods which you should eat while dieting. The more natural the foods are and the less processed the foods are, the better, as they are unhealthy and tend to put on weight. Instead, you want to shift your focus to foods which are good food you. Foods which are good for you tend to be healthy, not full of fat, not full of sugar or starch.

The best food group that you can take while on a diet and for your health, is the food group of vegetables. Vegetables are excellent for health and losing weight. They have so many beneficial properties to them, that it is advisable to add more of them to your diet and to take as much of them as you can.

The more vegetables that you eat, the more healthy you will be. The more vegetables that you eat, the more weight you will lose. So, now that you know the importance of eating your greens, like mum and dad advised, let's look at what the best vegetables are for you to eat while you are on a diet.

Aubergine (or eggplant)

Aubergines, or eggplants, depending on where you are in the world, as excellent vegetables for going on a diet with. These purple vegetables don't just stand out for their colour, they also stand out for their amazing health properties.

The aubergine has many health properties. It can help you to prevent diseases or illnesses further down the line, with it known to prevent illnesses such a strokes. They are also good for your mental health and have been known to prevent dementia. Another good property of this food is that it helps you to lose weight.

Aubergines are great for helping you to lose weight too. This vegetable is low in carbs. Carbs are something which helps you to put on weight and can be a major contributing factor to weight gain. They contain a lot of nutrients, which helps you to prevent weight gain and is also good for your body and health.

#2 Carrots

Carrots are more universal than aubergines and they can be applied to a wide variety of delicious dishes. There is not much that can't be eaten with carrots, it's used in many things, from stews to roasts and so on, the carrot is something that we eat with many, if not most of our favourite dishes.

There is more to the carrot though, it is a very healthy food to eat. They will help you to lose weight because they are also low in carbs and are not processed. If you want to get even healthier with carrots, then you should try some organic carrots, as they are better for your health than normal carrots.

#3 Cucumbers

Carrots are usually eaten with our evening meals, they are generally eating at dinner. If you are looking for a good vegetable at lunch, then you should try cucumbers. The cucumber is something that is delicious and can be eaten in many ways. You can eat cucumbers as part of a salad, or as part of a sandwich, the decision is yours.

But, adding more of this vegetable into your day-to-day life can be helpful not only to your health but also your weight. Cucumbers are low in calories and therefore, they will not put on a lot of weight in you. That is what you are looking for, low-calorie foods, when you go on a diet, as these are the foods which will reduce the weight on you.

#4 Cauliflower

Cauliflowers offer a delicious and tasty meal. It is something that can be eaten with a variety of dishes, from stews to roasts and also, as part of vegetarian and vegan dishes. There is something for everyone with cauliflower.

Not only does cauliflower offer a great meal, they also will put no weight on you. They a