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Diet & Nutrition

6 Tips to Lose Weight the Healthy Way – South Florida Caribbean News

It is easier to gain weight nowadays due to the fast-paced daily life we have been accustomed to. As we eat and drink on-the-go, most of the foods that we consume are not healthy or offer little nutritional value, and they only give us a huge amount of fats and calories. There are various ways and recommendations on how to lose weight all over the internet, but some of them may not be good for your health. Here in this article, we are going to provide some tips to help you lose those extra pounds while still staying healthy.

1.    Add More Fruits and Vegetables to Your Diet

The benefits of fruits and vegetables are numerous and at the same time, they taste delicious. They’re low in fat and calories but high in fiber, making them the perfect food choice for weight loss. The fiber in fruits and vegetables helps your body to flush out toxins and make you feel full. Fruits and vegetables also provide you with the essential minerals and vitamins that your body needs. Here are some of the best fruits and vegetables that can help you in losing weight:

  • Leafy greens (spinach, cilantro, arugula)
  • Grapefruit
  • Apples
  • Broccoli
  • Chilies
  • Berries

2.    Don’t Skip Breakfast

Some may argue that breakfast is the most important meal during the day, and they could be right. Breakfast provides your body with the energy needed for the whole day and without it, you will most probably have additional snacks throughout the day. If you get the essential nutrients from your breakfast, you won’t need bigger meals for lunch or dinner. There are several foods that are suitable for a healthy breakfast like eggs, which are full of benefits and can keep you full throughout the day. Other foods and drinks that you may have on breakfast include:

  • Greek yogurt
  • Coffee (black)
  • Oatmeal
  • Nuts
  • Green tea
  • Protein shakes

3.    Avoid Drinking Calories

We’ve heard about how sugar is bad for health and how it makes us gain weight, but sugar in liquid form is even more dangerous. Try to avoid sugary drinks like soda and fruit juices and instead, buy spirulina powder for your protein shakes or consume more nutrient-packed snacks that are beneficial to your body. Also, don’t confuse thirst with hunger because sometimes all your body needs is a cup of water. Drinking water can boost your metabolism for 1 to 1.5 hours, and that’s why it’s recommended to drink water half an hour prior to meals as an efficient weight-loss technique.

4.    Be More Active

The idea of exercising every day can be very intimidating and tiring for some individuals. However, being active is different as you can do anything that you like to do as long as your body keeps moving. Exercising burns calories and helps greatly in losing weight. There are loads of exercise routines you can find that is suited to your needs like aerobic exercises, which are excellent for your physical and mental health as they help in losing belly fats and reduce anxiety and depression. Being active is essential for weight loss and here are some ideas that you can do to stay active without doing high-intensity exercises:

  • Taking the stair
  • Walk you dog
  • Dancing
  • Swimming
  • Cycling

5.    Use Smaller Plates

Smaller plates equal smaller portions, which means a lower intake of calories. Cutting down food portions takes time to get used to, so don’t make drastic changes. After a while, you won’t feel hungry after finishing your plate and you would be satisfied with the portion that you have. Chew your food slowly and stop eating before you feel full because the stomach tells the brain that it’s full after 20 minutes. It’s all about planning your meals and counting your calorie intake to make this weight loss technique work. However, don’t skip meals as the brain requires a regular supply of glucose throughout the day.

6.    Eat More Protein

Protein is one of the crucial elements for weight loss. A high protein diet helps to improve metabolism and reduce calorie intake per day at the same time. Protein lowers the levels of hunger hormones in our bodies while raises the appetite-reducing hormones. Here is a list of protein-rich foods that you can eat throughout the day:

  • Meat: Turkey, chicken, beef, etc.
  • Eggs
  • Dairy: Milk, yogurt, cheese
  • Fish
  • Legumes: lentils, chickpeas, etc.
  • Peanuts and almonds

There are countless options out there to help you lose weight, and some of them are dietary while others include physical exercises. Making these tips part of your lifestyle will certainly improve your physical and mental health in the long run. Every habit is hard to start, but once you get used to it, it will become an essential part of your day. Weight loss takes time and requires a lot of patience. Be easy on yourself and don’t expect an immediate change in your body. Remember that once you start this journey, you are already on your way to a healthy life.

 

 

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Diet & Nutrition

Weight Loss Tips: 5 Diet Mistakes You Should Avoid When Trying To Lose Weight – NDTV

Weight loss tips: Right portion control helps you achieve effective results

Highlights

  • Burning more calories than you consume helps in weight loss
  • Do not skip meals when trying to lose weight
  • Do not forget to add healthy fats to your weight loss diet

Most weight-watchers believe that restricted calorie consumption and regular exercising are enough for reaching their weight loss goals. However, there is so much more to successful weight loss than just relying on the age-old notions. Among the things which one should do, there are many things which one must not, to prevent sabotaging your weight loss goals or even risking your health. Here are the five diet mistakes that can reverse your weight loss progress.

Weight loss tips: Top diet mistakes you should be avoiding

1. Skipping meals

Many fad diets suggest that one should skip meals to accelerate the process of losing weight. Although it might seem logical at first, reducing your calorie consumption this way can slow down your metabolism and increase your cravings even more. Therefore, make sure to eat healthy, balanced, and nutrient-dense meals, full of fiber and proteins, which give you energy and reduce hunger pangs.

Weight loss: Avoid skipping meals when trying to lose weight
Photo Credit: iStock

2. Eating fat-free or low-fat processed foods

Promoted as healthy-eating options, low-fat or fat-free processed foods are often loaded with sugar and other additives that can ruin your weight loss attempts. Therefore, try to minimize the consumption of processed foods as much as possible and maximize the intake of natural fruits and vegetables.

Also read: Weight Loss: Get Your Glutes Burning With This Short And Quick Home Workout

3. Over-eating healthy foods

Do not assume that over-eating healthy foods would not hinder your attempts at weight loss. Whether calories come from unhealthy foods or nutrient-dense foods, they would lead to weight gain if consumed in excess. So, make sure to keep in mind the serving size of healthy foods before including them in the diet.

Also read: Know The Health Benefits Of Mediterranean Diet Other Than Weight Loss

4. Enjoying cheat meals after workout

Many people assume that they deserve a treat after exerting themselves for hours in the gym. But, if you binge on unhealthy snacks after a workout, your weight loss efforts are bound to go in vain. So, make sure to consume quality calories from whole grains, lean meats, vegetables, fruits, or nuts after a workout to fuel your weight loss process.

Consuming extra calories post-workout may affect your weight loss efforts
Photo Credit: iStock

5. Drinking calories

Replacing meals with sugary fruit juices and calorie-rich smoothies might be the real culprits of your weight gain. Rather, consume water in an adequate amount to stay hydrated and switch to zero-calorie drinks to manage weight.

(Garima Goyal is a Ludhiana-based Dietician)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Diet & Nutrition

Weight Loss Tips: The One Expert Tip That Can Help You Achieve Your Target Weight Effortlessly – NDTV

Weight loss tips: Shift your focus from weight loss to how you fit and active you feel

Highlights

  • Change your ‘why’ if weight loss has been difficult for you
  • Track your progress on the basis of how active you feel every day
  • See how well your clothes fit you and the improvement in your digestion

Weight loss: No matter what goals you are seeking to attain in life, if the reason behind them, or the ‘Why’ behind them is not strong enough, then you will face a lot of difficulty in achieving it. So, if losing weight has been more difficult than you could imagine, then you probably need to change the ‘why’ behind it, asserts celebrity nutritionist Munmun Ganeriwal. “Every year-end my office is busy with queries of people wanting to lose those last few kilos, fit into that dream dress, and achieve the ideal Body Mass Index (BMI). And my only advice to everyone is to be more ambitious with their health and fitness goals,” she writes in the caption of her post.

Weight loss: How to achieve your target weight?

If you have been struggling a bit too much to lose weight, then maybe changing your ‘why’ can help in making it easier. For instance, weight loss cannot be a goal to just look good. One tends to lose sufficient amount of kilos even suffering from a condition like typhoid or thyroid and even depression. However, that shedding of kilos is at the cost of muscle loss, weak immunity and overall body weakness as well.

Also read: Weight Loss: Excessive Intake Of Protein Can Get Stored As Fat In The Body, Reveals Expert

So, instead of seeing progress on the weighing scale, you can probably aim towards seeing progress on how well you clothes fit you, the improvement in your digestion, or even better, how well do you feel after following a healthy diet and lifestyle.

“Change your ‘why’. If your ‘why’ is strong enough, then the rest will follow,” says Ganeriwal in her Insta video.

She goes on to add that you should change your perspective from “How can I lose 10 kgs in so and so months” to “How can you get fitter to live an active lifestyle, age gracefully and die majestically”.

“It is only then that you can live on for the next 50 or 60 years without putting a burden on yourself and everyone else,” she explains.

Change your ‘why’ if you want to lose weight timely and effectively
Photo Credit: iStock

Also read:  Here’s A 5-Exercise Bench Workout That You Can Do At The Park Today

Here are some handy tips for successful weight loss that you can bank on:

1. Give your body the time to adapt to a healthier lifestyle. If The weight that you have gained over a period of two or three years is not going to go in a month or even three months- at least not when you want to achieve sustainable weight loss.

2. Work towards being consistent, for both following a healthy diet and exercising regularly. Avoid having days where you cheat in either them. Celebrity fitness trainer Vinod Channa says that the body doesn’t work towards your desirable target if you have breaks in between. You need to eat healthy and exercise regularly consistently, on a daily basis to get results effectively.

3. Do not follow calorie-restrictive diets or diets which recommend you to give up on one or two food groups like carbs or fats. Such diets put you at the risk of nutritional deficiencies, increased cravings, mood swings and much more.

Also read: Burn Some Calories With This Advanced Cardio Workout That Can Pump You Up Instantly!

4. Sleep well, for seven to eight hours, every day. It is the most important factor losing weight on time. Your sleep quality and quantity can also affect your immunity and exercise performance.

5. Take less stress and quit smoking and drinking alcohol. Stress can wreak a havoc on your health, fitness and weight. Smoking and drinking alcohol are habits that do no good to your body.

Most importantly, shift your focus from the weighing scale to how you feel physically and mentally in life. If you feel better, more active, less lethargic and much more positive, then that is real time progress for which you should actually appreciate and even reward yourself.

(Munmun Ganeriwal is a nutritionist, Fitness Expert and Certified Yoga Teacher)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Diet & Nutrition

Ate too Much? Get Back on Track.

 

 

Ate too Much?

 

 

Remember last year when you wake up the morning after the annual family holiday party feeling bloated; stuffed, and sluggish? because you ate too much.

Well, not this year! I’m telling you right now that you can splurge without gaining weight you just need to follow this five-step detox plan to a T to flush out the sugary evidence in 24 hours flat.

According to Nutrition Expert and Best-Selling Author  Joy Bauer’s ate too much.

Read it, memorize it, and follow it anytime you’ve had one too many helpings.

 

 

STEP 1:

GET IN THE RIGHT MINDSET.

The last thing you probably want to do is exercising but starting your day with a 45-minute brisk walk is key.

You’ll sweat off uncomfortable bloat. And, thanks to those mood-boosting chemicals that your body makes when you exercise, you’ll be in the right frame of mind to make healthy food choices the rest of the day.

Taking charge and exercising first thing will also help stop one day of overdoing it from turning into a week of overeating-which is one of the main ways a splurge leads to weight gain.

 

 

STEP 2:

EAT PROTEIN AND POTASSIUM AT BREAKFAST.

Having a solid morning meal helps prevent overeating the rest of the day, but not all breakfasts are created equal.

Research has consistently shown that including protein is key. That’s because protein (think eggs, low-fat cheese, yogurt) has the most staying power, so you stay fuller longer and wind up eating less overall.

One study found that dieters who ate eggs for breakfast lost more weight and had more energy than those who had a starchy bagel with the same calorie count.

Potassium (in most fruits and vegetables) is equally important in getting rid of the day-after puff since this mineral offsets the bloating effects of sodium.

 

 

 

 

A few of my favorite protein -potassium powerhouses:

  • Waffle with Ricotta Cheese and
    Banana Top a whole-grain waffle with
    112 cup part-skim ricotta cheese and 1 sliced banana.
  • Cottage Cheese with Cantaloupe
    Stuff 1/2 cantaloupe with 1/2 cup low-fat
    cottage cheese.
  • Smoothie Combine 1/2 cup nonfat
    yogurt, 1/2 cup milk (skim, soy or
    almond), 3;4 cup fruit (any kind), and 3
    to 5 ice cubes.

 

 

STEP 3:

GO GREEN.

One recent study by Swedish researchers found that unsweetened, caffeinated green tea is very effective at helping satisfy your appetite.

Like water, it fills you up with liquid volume, which will take the edge off your hunger.

So, sip a warm mug or chilled glass of plain green tea with breakfast, lunch, and dinner (for a total of three a day).

Green tea can also slightly rev up your metabolism, so you eat less and burn more!

 

 

STEP 4:

KICK UP THE HEAT.

Time to whip out the hot sauce. That’s because new research out of Purdue University suggests that adding spicy seasonings and condiments like cayenne pepper; fresh and jarred hot peppers and hot sauce to meals helps suppress your appetite and slightly boosts your metabolism.

When dieters who weren’t used to eating spicy foods enjoyed soup seasoned with l/2 tsp of cayenne pepper, they ate 60 fewer calories at their next meal and burned an extra 10 calories (every little bit count!).

So, try sprinkling chopped hot peppers into salads or mixing hot sauce into low-fat mayo or hummus to make a spicy spread.

You can also add minced jalapenos or chipotle peppers to omelets, low-fat chicken or tuna salad, stir-fries, and marinades.

 

 

STEPS 5:

LOAD UP ON VEGGIES.

Non-starchy ones like broccoli, spinach, mushrooms, carrots, cauliflower, green beans, spinach, and bell peppers are rich in fiber and water, which means they fill you up with fewer calories.

Try to have 1 cup of veggies at breakfast and/or snack time and 2 cups at lunch and dinner. (Avoid starchy veggies, including peas, potatoes, corn, and winter squash, which can add to the bloat.)

 

 

 

 

Dos and Don’ts. when you ate too much.

  • DON’T weigh yourself until the next week. Water retention from salty, fatty, heavy foods can cause

a 3- to 5-lb increase for up to 2 days afterward, so hold off on the weigh-in until 5 days post-splurge.

  • DON’T use artificial sweeteners. They can trigger a sweet craving. Skip them for a day or two until you’re back to your healthy eating routine.
  • DO give yourself a pep talk. Try something short that you can repeat to yourself when that leftover pumpkin pie is staring you down.

For example, One day of splurging is not the end of the world. I can and will get back on track. Nutrition Expert and Best-Selling Author  Joy Bauer’s ate too much.

 

 

 

 

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Diet & Nutrition Weight Loss

Losing Weight, The Importance Of Setting The Right Goals.

 

 

Losing Weight goals.

 

Losing weight is more than just losing the fat, flab, and extra pounds on your body.

Of course, by putting in the hard work of exercising and dieting, you will be able to create a slimmer, leaner, and sexier physique.

 

While it is your body that will perform all the hard work, the hard work actually begins in your mind.

Without dedication, determination, and the willpower to reach your weight loss goal,  you are unlikely to reach your goal.

 

So, you should start losing weight by setting realistic goals that your mind can easily focus on and work towards. Take a look at these three tips that will help you.

 

 

Losing Weight: Short-term goals must be set.

 

Your progress needs to calculate in a short time like a week or two. Until the completion of the program, this process can repeat over and over while you are losing weight.

 

This type of plan you won’t frustrate at your lack of progress because you will be keeping goals that you can realize.

When you look at a diet and exercise program that only lasts a week, think about how possible that is to do, and then just do it another week.

 

Basically, all you need to do is change your mentality from a month to a week, such as lose 2 pounds a week rather than 10 pounds a month. Thinking about only seven days is a much better way.

Instead of saying that you will exercise every day, you can aim for a 15-minute walk after dinner each day.

 

 

Energizing pursuits:

 

Whatever you are most passionate about should become your aims.

To continue with your goals no matter how tough things become, will only happen by setting goals close to your heart.

 

You might think that it won’t happen to you, but it will get tough. Weight loss demands are tough to keep up since there will come a time when the physical work will be too hard, or the mental determination will fall away.

 

Being happy is important to most people, and quite often the passionate desire to be happy is their reason for wanting to lose weight.

Weight loss is personal, so you need your own reason for losing weight. Lose weight because you want to, period.

 

 

No postponing:

 

Get the job done,  there is no time like the present. Once you have a plan of action, start without delay.

Walking off some of your Meals is a good idea. Sit-ups can finish while watching your T.V. in the evening. You could amend your meals to include more healthy options.

 

Empty your kitchen of any foods that might tempt you. Anytime you can expend a little energy in your day, you are that much closer to achieving a rewarding finish.

To keep yourself from overeating, measure up smaller portions. Even the seemingly trivial matters have value when looking at the whole scheme of things.

 

Certainly, the more decisive the strategy, the better the odds you will have to be triumphant. Write down your goals, get a buddy to help you achieve these goals, and get working on those goals now.

 

 

 

 

 

 

Losing Weight – Factors to Consider

By Paul D Kennedy

There are many reasons why being overweight is bad for your health. It can, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.

 

So, what do you have to do to lose weight?

 

Eat less and move more is the trite answer usually received by someone who is overweight.

 

Of course, you can lose weight by reducing the food you eat (energy intake) or increasing the amount of exercise you get (energy output).

 

But the problem of effective weight-loss is much more complex than simply changing the balance between the calories you consume and the calories you expend in your daily activities.

 

The search for an effective weight-loss formula requires answers to these four questions:

 

Does genetics play a role in your weight problems and, if so, what can you do about it?

How many calories do you need to cut from your diet to lose one pound or kilogram?

What are the best types of foods (carbs, fats, or proteins) to cut for losing weight?

Is exercise much good in helping you lose weight or for keeping weight off?

 

 

How genes affect your weight.

 

Many people do their utmost to lose weight without much success. Once they have lost a few kilos, they find it extremely difficult to keep their weight down… it just rises back up again.

 

This suggests that the problem is genetic.

 

In fact, more than 30 genes have been linked to obesity. The one with the strongest link in the fat mass and obesity-associated gene (FTO).

 

The obesity-risk variant of the FTO gene affects one in six of the population. Studies suggest that persons who have this gene are 70% more likely to become obese.

 

According to research published in the UK in 2013 in the Journal of Clinical Investigation, people with this gene have higher levels of ghrelin, the hunger hormone, in their blood. This means they start to feel hungry again soon after eating a meal.

 

In addition, real-time brain imaging shows that the FTO gene variation changes the way the brain responds to ghrelin and images of food in the regions of the brain linked to the control of eating and reward.

 

 

FTO Genetic Cause.

 

These findings explain why people with the obesity-risk variant of the FTO gene eat more and prefer higher calorie foods… even before they become overweight… compared with those with the low-risk version of the gene.

 

The FTO gene is not the only genetic cause of obesity, which is likely to be due to the sum of several genes working together.

 

If you have these ‘bad’ genes, however, you are not necessarily destined to become overweight… but you are more likely to end up obese if you over-eat.

 

Having these genes also means that you will need to exercise greater discipline over your diet throughout your life, especially when you have managed to shred a few pounds and want to keep them off.

 

 

How many calories should you cut to lose weight?

 

The big question for dieters has always been… how many calories do I need to cut out of my diet to reduce my weight by a set amount, e.g. one pound or kilogram?

 

Once upon a time, there was a clear-cut answer to this question.

 

In 1958 Max Wishnofsky, a New York doctor. Wrote a paper that summed up everything known at that time about how calories are stored in our bodies. He concluded that, if your weight is being held steady, it would take a deficit of 3,500 calories to lose one pound (454 grams) in weight.

 

You could create the calorie deficit either by eating less or exercising more (to use up more calories).

 

For example, if your weight is holding steady on a diet of 2,000 calories a day and you reduce your intake to 1,500 calories a day, you will lose one pound (nearly half a kilo) in one week, i.e. 52 pounds or 24kg a year.

 

Alternatively, you could burn an extra 500 calories a day (through exercise) to lose the same amounts of weight over the same time periods.

 

For years, the Wishnofsky rule was accepted as a verified fact. It underpinned a wide variety of diets.

 

The only problem is that the rule is wrong. It fails to consider the changes in metabolism that take place when you go on a weight-reducing diet.

 

 

Doe’s The Wishnofsky rule works initially.

 

The Wishnofsky rule works initially. But after a week or two, your weight reaches its minimal level, much to the frustration of myriads of dieters, as your metabolism adjusts to the decrease in your body mass and your reduced intake of food.

 

Until recently there was no way to predict how consuming fewer calories affects the rate at which you will lose weight, especially when your goal is to lose more than just a few pounds or kilograms.

 

There are now, however, new complex weight-loss formulas that factor in the drop in metabolic rate that occurs over time as body mass decreases. One example is the Body Weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the USA.

 

 

What types of foods should you cut to lose weight?

 

What types of foods should you cut to lose weight?

 

Should you reduce your calories from your fat, carbohydrate, or protein intake? Which will help you lose weight faster?

 

The numbers of calories in one gram of each of the basic food types are as follows:

 

Fat… 9 calories per gram

 

Drinking Alcohol… 7 calories per gram

 

Proteins… 4 calories per gram

 

Carbohydrates… 4 calories per gram

 

Dietary Fiber… 2 calories per gram

 

As fats contain more than twice as many calories as carbs and proteins. Reducing the fats you eat will work twice as quickly as a reduction in either of the other two types of foods, gram for gram.

 

 

Beating Diabetes Diet. 

 

Therefore, diets that concentrate on reducing the fat you eat. Such as the Beating Diabetes Diet and the Mediterranean Diet are effective in reducing weight.

 

But if you want to cut your calorie intake by a fixed amount a day (say 500 calories). Will it make any difference as to which type of food you cut down on?

 

For example, will it make any difference to the amount of weight you lose if you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories), or 125g of protein (500 calories) from your diet?

 

The answer is that there is little difference in the number of weight people lose whether they cut their calories from carbs or fat.

 

But calories from proteins are different… according to researchers, high-protein diets tend to increase the number of calories you burn. Why this is so is not clear.

 

However, when people lose weight, they lose muscle as well as fat. The more muscle you lose the more your metabolism slows down which reduces the rate at which you lose weight.

 

Because it preserves muscle, a protein-based diet may reduce the rate at which your metabolism slows down.

 

The problem is that, if you eat too much protein, you could end up damaging your kidneys. The generally accepted recommendation is that you limit your protein intake to a maximum of 35% of your total daily intake of calories.

 

So, provided you don’t eat too much protein, it is best to reduce weight by cutting down on fats. (For the sake of your heart, etc.) and refined carbs that spike blood glucose levels (especially if you have diabetes).

 

 

Does exercise help you lose weight or keep it off?

 

Cutting down on the food you eat is the best way to lose weight. Exercise is less important, at least in the initial stages.

 

Exercising when you are trying to lose weight can be tricky. It burns calories for sure but not nearly as many as not eating those calories in the first place.

 

And exercise increases your appetite. So it is easy to eat back on all the calories you burn during an intense workout.

 

The recommendation, when you are cutting your food intake to lose weight, is to focus on moderate physical activities. Such as gardening or brisk walking, rather than going to the gym.

 

But once you have shed those extra pounds and are down to your ideal weight, exercise becomes important for maintaining your weight at its new healthier level.

 

Researchers have found that most people who lose weight and manage to keep it off. For at least a year exercise regularly for up to an hour every day.

 

Paul D Kennedy used his skills as an international consultant and researcher. To find a way to control his diabetes using diet alone and, about seven years ago, he stopped taking medications to control his blood glucose levels.

You can find out more from beating-diabetes.com or by contacting Paul at paul@beating-diabetes.com. His book Beating Diabetes is available as a Kindle e-book or a printed book from Amazon. The printed edition is also available from Create Space online bookstore.

 

 

 

 

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Diet & Nutrition

Low Carbohydrate Diets to Lose Weight.

 

 

 

Low Carbohydrate Diets.

 

Our body needs carbohydrate, but to lose weight, we can cut down on carbohydrates. Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice, and many snack foods.

The USDA changed the old food pyramid and replaced it with one that emphasizes whole grains over refined carbohydrates.

In the meantime, Americans are trying to lose those extra pounds. In the US about 45% of women and 30% of men are trying to slim down.

A low-fat diet is one way to drop the pounds, but today, many Americans – one-third of those who are trying to lose weight – is cutting the number of carbs they eat to slim down. And many find it easier to jump-start weight loss on a low-carb diet.

Low Carbohydrate work too much of our food we eat today contains too much refined carbohydrate, and that can wreak havoc on our bodies and causes weight gain.

 

 

Carbohydrate.

 

All carbohydrates, which include fruits, vegetables, pasta, grains, and bread contain sugar.

When you eat refined or processed carbohydrates, your body will quickly convert the sugar into glucose.

When you’ve eaten a large amount at one time, your body produces more glucose than it needs, and the excess is stored as fat.

Unrefined carbohydrates, such as whole grains, beans, and whole fruits and vegetables, contain fiber that helps your body.  Absorb the food more slowly which results in less being stored as fat.

The hormone that transports glucose into the cells is insulin. When the body can’t handle the glucose in the blood anymore, it results in type 2 diabetes.

Most people will have an insulin response to a carbohydrate that causes to gain weight easily when we eat too many of the wrong type of low carbohydrates.

The rest of us are genetically blessed and can eat what they want without gaining weight.

 

 

Thoughts or Reasons.

 

One reason low-carb diets seem to work is that it keeps away the hunger feeling longer than low-fat diets.

Eating more protein and controlling blood sugar levels help you feel fuller. Besides having a positive effect on blood sugar levels, low-carb diets also proved to lower the risk of heart disease.

An even better benefit of eating fewer carbs is a flatter stomach. Insulin causes fat to be stored in the belly, and belly fat is related to heart disease and diabetes. When you eat a diet that controls your insulin level, you will get a slimmer middle.

 

 

What is the minimum level?

 

We can’t leave out carbohydrates altogether, because we need Low carbohydrate for our brain. Otherwise, we lose concentration, we feel fatigued, and we experience mood swings.

The Institute of Medicine in Washington, D.C., which sets the daily intake of nutrients, advises getting 130 grams of carbohydrates daily. Americans are usually getting double or triple that amount.

The type of Low carbohydrate you eat is just as important as the amount. That is the reason why Americans are the fattest nation in the world. They are eating the wrong type of carbohydrate in the wrong amount.

The following guidelines will help you to choose the right carbs in the right amount to lose weight.

Limit your meals to 500 calories or less. Eating more than 500 calories in one meal will create an insulin response in the body that leads to weight gain.

 

 

 

Select Low-GI foods: 

 

To lose weight and avoid type 2 diabetes, it’s better to select foods with a low glycemic index, because they create a gradual rise in blood sugar.

Choose artichokes, peppers, apples, old-fashioned oatmeal, and kidney beans. Intermediate-GI foods include sweet corn, rice, and beets.

Foods that have a high GI and that will make your blood sugar spike fast include: bagels, French fries, and mashed potatoes.

Look for lean cuts of meat London broil, top round, sirloin, and T-bone steaks are good options for a low-carb diet. Pair the steak with low-GI sides, like baked sweet potato and broccoli rabe, and you have a perfect low-carb dinner.

Eat the way Mother Nature intended Fat wouldn’t stand a chance if we avoided processed foods. And eating only the carbohydrates that Mother Nature gave us, such as fruits, vegetables, and whole grains.

Mother Nature never made white rice or white pasta. So, choose brown rice, whole-wheat pasta, and bread and other whole grains, such as barley and oats.

Top your meal with a glass of wine or beer Wine has only 2 to 3 grams of carbohydrates in a glass.

 

 

Conclusion:

 

Some experts believed beer contained maltose, sugar with the highest GI; but they’ve recently discovered that the brewing process eliminates the maltose.

Twelve ounces of light beer only contains 6 grams of carbs while a can of regular beer carries about 13 grams of carbs.

Our body needs low carbohydrate, but to lose weight, we can cut down on carbohydrates. Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice, and many snack foods.

 

 

 

Categories
Diet & Nutrition Stronger Heart

Stronger Heart, Raise your glass to these Beneficial Beverages.

Stronger Heart, Beneficial Beverages.

 

TOMATO JUICE.  

 

Packed with the antioxidant lycopene and vitamins C, E and K, tomatoes decrease bad cholesterol and lower blood pressure-two crucial factors for enhancing stronger heart health.

Just be sure to buy a bottle of juice that contains 140 mg of sodium or less per serving, advises Bonnie Taub- Dix, RDN, author of Reading It Before You Eat It.

Too much salt can cause your body to retain water and possibly raise blood pressure.

 

Coffee.  

Regularly consuming a cup of joe reduces the risk of having calcium in your coronary arteries, a sign of vessels hardening and narrowing, which can cause heart attacks.

Coffee’s antioxidants and its ability to improve insulin sensitivity possibly provide the payoff. No need to say “when,” according. to research.

Those who drink three to five cups a day get the biggest benefits. If your intake is modest, don’t pour another, says Taub-Dix. You’ll still get some advantages from one cup.

GREEN SMOOTHIES.  

First of all, A diet packed with produce helps your heart by controlling cholesterol and improving blood flow.

Smoothies are a convenient, on-the-go way to consume more fruits and, vegetables, especially greens.

Taub- Dix’s favorite combo includes a handful of spinach or kale, a half-cup of skim milk or Greek yogurt and one banana.

Beer.  

Most Noteworthy, Red wine isn’t the only alcoholic beverage that has cardio cred-beer does too.

Downing a cold one improves blood flow and artery function, research has found. (The study was done on men, but the findings likely apply to women as well.)

A light choice will also save you some calories. But keep in mind that there’s a tipping point: If you drink more than seven servings of booze a week, the results go from heart helping to harm.

 

MATCHA GREEN TEA. 

Ground from leaves, this powdery green tea is a potent potable.

It boasts more than double the amount of catechins (which are powerful antioxidants) contained in standard green tea.

Several studies have shown that these catechins lower the odds of developing cardiovascular disease.

Start with about half a teaspoon in 2 ounces of hot water, whisk until frothy and then add more water to taste.

To cut down on some of the grassy flavors, Taub Dix suggests pouring Matcha into a pitcher containing ice and potassium-rich fruits like apples or pears, which also help to regulate heart rhythm.

 

POMEGRANATE JUICE.  

Research has shown that drinking this beverage may help control hypertension by making blood How more freely to your ticker.

It also fights the harmful effects of free” radicals and can lower bad cholesterol “Pomegranates are believed to be protective because of their blend of antioxidants and polyphenols,” says Taub-Dix.

Just look for brands with no added sugar, she suggests” Try a splash, in your sparkling water with a squeeze of lime.

Bonnie Taub Dix, RDN, of Raise your glass to a stronger Heart with these Beneficial Beverages.

RISK RAISERS.

Furthermore, While some drinks strengthen the body’s most important muscle, these three weaken it.

SODA.

High-fructose corn syrup often a sweetener in soft drinks ups risk factors for heart disease, including

increased levels of LDL cholesterol, triglycerides, and uric acid. Drinking just one can of soda a day for two weeks is enough to bring on negative effects.

ENERGY DRINKS.

Due to these fizzy liquids’ high content of caffeine and other stimulants, consuming just one bottle has been shown to raise resting blood pressure, which increases the odds of experiencing cardiovascular problems. The spike is highest for those who don’t usually gulp energizing liquids.

 

Sugary Juices

Drinks containing “fruit” aren’t always good for you, particularly those with added sugar. Your body rapidly absorbs the sweet stuff, causing blood glucose to rise quickly.

Regular consumption can lead to insulin resistance, inflammation and weight gain all of which can hurt your heart.

Finally, “What you put in your glass can dictate what your heart looks like today and the future.” 

Bonnie Taub Dix, RDN, founder of BetterThanDieting.com and author of Reading It Before You Eat It.

 

 

 

Categories
Diet & Nutrition

The Five Diet Commandments of Smart Dieting.

 

 

 

Five Diet Commandments.

 

To really see the best results from any diet plan you choose to use, you need to learn the five diet commandments. These are guidelines that must be followed if you are going to see superior results that will help propel you forward.

Sadly, many people miss one or more of these and it greatly costs them their success.
Want to learn more? Check out the list of five diet commandments below.

 

 

Thou Shall Eat More Protein.

 

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels. Most of all it helps prevent lean muscle mass loss. This, in turn, helps speed up your metabolism and accelerates the process of fat loss.
As a result, Don’t let your diet intake fall short. Aim to eat some protein in each meal and snack that you consume.

 

 

Thou Shall Eat Regularly.

 

While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.
By feeding your body frequently throughout the day, you’ll help avoid food cravings, energy lows, and make it that much easier to stick to your diet program.

 

 

 

 

Thou Shall Prioritize Fresh Foods.

 

When selecting your foods, eating fresh is necessary. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.
Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.
Therefore, If you only make one change to your diet plan, make it this one.

 

 

Thou Shall Set Short Term Goals.

 

One diet rule that you should abide by and follow is to always set short-term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.
In addition, try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to build behaviors that will stand the test of time.

This is precisely why the 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer — They’ll just be automatic.

 

 

Thou Shall Stop Comparisons.

 

Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.
Finally, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.
Therefore, keep these five diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.

 

 

Overcomplicating the Five Diet Commandments Process.

 

Finally, the last big mistake that many women make is overcomplicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.

Simplicity is the best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results.

Fat loss isn’t rocket science. It all boils down to fueling your body with the right food choices and amount of energy to encourage the release of energy from body fat cells.

The 3 Week Diet plan will explain how to do this without feeling like you need a Ph.D. in diet lingo.

Finally, keep these mistakes in mind. If you see yourself making any of them, make a few changes, and get yourself on track to seeing better results in the future.

Categories
Diet & Nutrition

Eating a Low-Carb Diet and Keep It Tasty.

 

 

 

 

Eating a Low-Carb Diet.

 

Delicious does not have to mean full of carbohydrates. Most of the foods we love don’t have a lot of carbs if you think about it, fresh fruit, red meat, etc.

Sure, you might also love a good chocolate cake, but you can still have that occasionally if you keep the rest of your diet balanced, nutritious and low carb.

Low carb diets are incredibly easy to eat. Learning about substitutes for the high carb foods you eat is a great way to accomplish a low carb diet. In this article, we will be discussing a few ideas that will help you out.

 

 

These diets also seem to go against reason.

 

When learning about nutrition, we get educate that carbohydrates are good for us.

Carbs are a large part of the food pyramid. The truth is that there are carbohydrates that are good for us. But there are also carbohydrates that are not good for us.

The same goes for cholesterol. The truth is that eating a low carb diet is not very different than eating a healthy and balanced diet.

Eating a low-carb diet is as easy as following the rules of nutrition. Here are some low carb diet tips that should help you.

A low carb diet is usually related to the idea that you get to eat lots of meat. When starting on a low carb diet, many look forward to this part of the plan.

Because most meats don’t have carbohydrates in them, most low carb diets encourage eating lots of meat.

Good meat choices include beef, chicken, and seafood. So, when you see a person eating a hamburger wrapped in lettuce instead of on a bun, this is the reason.

For people who eat lots of meat, this is good news.

Many people assume that eating a low-carb diet would be a huge hassle.

Not only that, but such diets seem to go against reason.

When learning about nutrition, we get taught that carbohydrates  are good for us. They are now in the food pyramid.

 

 

Good carbohydrates do exist.

 

There are also carbohydrates that are bad for us. This is true of cholesterol, too. A low carb diet and a well-balanced one are almost the exact same thing.

If you follow the rules of nutrition you can eat a low carb diet easily.

These tips will help you if you have any interest in trying a low carb diet.

Are your taste buds addicted to pasta noodles? Can you taste that big bowl of buttery noodles waiting for you on a cold evening?

You can’t resist that thick, hearty robust sauce over your noodles, can you? You don’t have to give them up just because you are eating a low carb diet.

Most of the pasta we think about today is made almost mostly of flour.

This isn’t true anymore there are many stores that carry vegetable based noodles. You can get your fav pasta made with veggies instead of flour.

Pasta in just about any vegetable can be found.

 

 

Recipe Suggestion When Eating a Low-Carb Diet.

 

For most recipes, you can use grated cauliflower instead of rice. Cauliflower is low carb food that works well.

Not to mention, it is very good for you. Another bonus to cauliflower, it cooks more quickly than rice.

You will be able to cook your rice dishes in a fraction of the time if you cook them this way. Cauliflower is an easy substitution for rice and is healthier for you.

In most cases, you can use cauliflower for recipes that call for rice. About 95% of recipe that calls for rice can be made with cauliflower instead.

Instead of using tortillas, serve the fillings in a bowl. You may have to do more dishes but it’s worth it to cut down on carbs.

You won’t lose the delicious taste of dishes like fajitas and breakfast burritos by serving them in a bowl.

Simply cook everything the same way that you would cook it if it were going to be put into a tortilla and then… don’t use the tortilla.

Pretty much the only thing that this won’t work for is the quesadilla.

No matter how much you like cheese, a bowl of melted cheese does not make an appetizing meal by itself.

There are several ways you can eat a low carb diet. It doesn’t have to be a hassle.

You can feel full and still limit your carb intake by following these tips.

You can live a regular life while limiting your carb intake. In no time, your conscious choices will be habits.

After eating this way awhile, you won’t notice the differences anymore. You will feel better than you ever have.

 

 

Easy Suggestions for Eating A Low-Carb Diet.

 

People are becoming more carb conscious thanks to diets such as Atkinsand South Beach. Many people blame their weight problems on carbohydrates.

However, it’s important to realize that not all carbs are bad. What you need to concentrate on is eating the good carbohydrates.

Athletes load on carbohydrates before an event for a reason. Good carbs are an excellent source of energy.

The trick to eating well is not to cut out all carbs (doing that is very unhealthy no matter what is in those Atkins books).

It is to eat a low carb diet-a low carb diet  that only includes the good carbs. These following tips will help you do just that. And Enjoying eating a low-carb diet of your choice.

 

 

 

 

 

Categories
Diet & Nutrition

Carbohydrate Diet, Hints to Lower Them.

 

 

 

 

 

Carbohydrate Diet, Hints to Lower them.

 

You don’t need to drastically redo your current diet to follow a low carb diet. A few minor adjustments are all you need to turn your current diet into a low carb one.

There are several alternatives available for people who want to limit their carb intake.

Following low carbs in your diet will be just as natural to you as eating a high carbohydrate diet after a bit of practice.

The following tips can help you transition to a delicious low carbohydrate diet. Keep reading to find out just how simple it will be.

Eating lots of meat is one idea that is usually associated with a low carbohydrate diet. When starting low carbs in your diet, many people look forward to that part.

Many low carb diets encourage eating meat because most meats don’t have carbs. Good meat choices include beef, chicken, and seafood.

Therefore, you see people eating a hamburger wrapped in lettuce instead of on a bun. This is good news if you are one of those people who loves to eat a lot of meat.

 

 

Keep eating natural foods.

 

Use all-natural to combat those hard to follow prepackaged varieties. Avoid Splenda and “low carb bars”.

These are not good alternatives to eating healthy natural foods to kill carb cravings. These often only make your cravings worse.

You’ll get a better result with natural foods. Low carb bars try to trick your mind, but they do very little for your body.

Instead of a low carb bar when you want a candy bar, eat some a handful of nuts. This is like having a payday candy bar only twithought the noughted.

All healthy diets need to have whole grains. This is very true when it comes to low-fat diets. Whole grains do not have as many carbs and will make it easier for you to handle things like craving bread.

Bread and pasta are wonderful foods and if they are produced with whole grains, then they are very carbohydrate conscious.

Whole grains possess a lot of nutrients that your body craves and can be an excellent choice when added to a low carb diet.

The only thing that you must monitor is the number of calories that you take in. Just because a product is made with whole grains does not mean that it is a low carbohydrate product.

 

 

Following a low carbohydrate diet can be successful in several ways.

 

There is no reason a low carb diet must be difficult. Using these tips will help you feel full while you limit your intake of carbohydrates.

Unbelievably, it is quite possible to live a very regular life while still making sure to keep your carbohydrate intake low.

As you get familiar with this kind of diet, your conscious choices will become habits. You won’t even notice the difference after a while. You will feel better than you ever have.