Monthly Archives: July 2017

How Not To Destroy Your Diet Over The Weekend

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I’ve got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let’s first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a “cheat meal”, “cheat day” or “cheat weekend”. Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that’s not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn’t mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn’t completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let’s get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what’s served and how much you consume.

Tip 5: Find other activities to do that don’t revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you’re feeling chocolate-y!

Chocolate Avocado Pudding – makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

The 3 Week Diet System Review

It’s possible to now pinpoint the whole number of points that you will consume every day. As per their website, you must take them all to find the best outcomes. There’s the choice to pick from 120 prepackaged meals.

It enhances the organic functions involved with converting extra fat into available energy. An amazing reduction of any of the parts of the body will change the general weight of the individual. The detox procedure intends to present your body a chance to cleanse itself, flushing any toxins from your system and thus you wish to know which exercise can assist with this procedure and is recommended while detoxing.

The aim is to initiate the procedure for ketosis inside your body via the use of ketones derived from outside (the body) sources, rather than having to attempt to attain that state yourself, by consuming an extremely low carbohydrate diet. The understanding here is you don’t need to starve yourself to be able to slim down. Though the majority of the very best weight loss programs incorporate a workout program too, you may however have to concentrate more on a particular sort of exercise and not as much on another sort as a way to target specific portions of your physique.

This system will work depending on your diet. Even though the quick diets mentioned previously are effective, you should note that following an all-natural weight reduction program with nutritious diet and exercise will certainly help in the future. Every item of food which you set in your mouth comprises calories.

Together with light exercise, one ought to follow wholesome diet composed of plenty of vegetables and fruits. All grain goods, starch, refined sugars, etc., ought to be avoided. Moreover, traditionally fatty foods such as cheese, etc. are allowed inside this diet program, which makes most people content.

There are myriad ideas and weight-loss diets readily available online. If followed correctly, this diet program will be able to help you lose in addition to maintain body weight.

Weight Watchers weight loss program was created in the calendar year 1963. Slimming down is a significant matter and knows of that. It is just a result of the detox and healthy lifestyle.

Try to find a program such as this, and you are going to be able to get healthy weight reduction. This weight reduction program brings in a critical part of planning your complete diet which promotes weight reduction and follow it religiously. If you prefer to stay healthy after following a particular program for shedding weight, you must go for weight loss programs which were designed by highly qualified dieticians or healthcare practitioners.

Should you choose to find some then that program may be well worth a try. So you don’t need to worry you’ll starve on this system. Without jeopardizing your health and well-being, it has been constructed.

The plan have a special method which can help you reach a particular weight reduction goal and that’s what we’re likely to be doing here today. If you intend to take up a weight reduction application, you will need to control your hunger. Thus, if you are additionally thinking about joining an effective weight-loss program.

In this instance, the issue or some potential side effects will be worse unless the obese folks do some efforts to decrease their body weight. Just follow your healthy habits and you’ll be burning fat right away! They usually gain weight because of the kind of food they eat.

Your success depends on what it is that you are realistically willing and can commit to with regard to every one of these factors. There are scores of reviews complaining about the flavor of Herbalife shakes. When completed with the questionnaire, the weight-loss program generates a three day meal program and shopping list.

Receiving support for virtually any program, regardless of what it is, can be a true game changer concerning your success with implementing the program. One also needs to recognize that the information which is supplied in the aforementioned article is solely for the interest of a better comprehension. The ideal suitable strategies become the key to handle such thing.

700 Calorie a Day Diet – Plan Your Nutrient Rich 700 Calorie Diet to Lose 3 to 4 Pounds a Week

All dieters look for quick & easy weight loss diets. But very few diets are actually healthy & nutrient rich. The most common saying to lose weight is ‘eat less and move more.’ So you may restrict yourself to a low calorie diet in order to have a flat belly. A 700 calorie diet can actually help you lose 3 to 4 pounds in a week quite healthily.

Here are some diet tips to lose weight healthily:

Shop wisely. : Read through the labels of the food you purchase properly. Chart even a chewing gum that you eat. The key is to know the calories you have eaten. You must distribute your meals in away that you land up eating not more than 700 calories in a day. This amount of calories is low but sufficient for your body. It is not deficient diet any which ways.

Watch that you take all essential nutrients.: We must take a balanced diet in order to keep fit. Even fat & cholesterol are important to taken in the food. But you must check that you take good cholesterol and avoid unsaturated fat. A nutrient rich food in case of weight loss must have a high content of fibers. The best source of fibers is raw fruits & vegetables.

Exercise: Along with a proper diet, you must exercise for at least 30 minutes daily. It is not necessary to do intense workouts. Even simple cardio workouts like walking, jogging and swimming.

Water: Along with 700 calories, you must take at least 10 glasses of water every day.

Balanced Diet: You must take 6 short meals in place of 2 major ones. Take these on time and make sure that you do not skip them ever. The food items that are considered nutrient rich and healthy are whole grains, nuts, juices, salads & lean meat. Use honey and apple in place of sugar as sweeteners. Next avoid rice, potatoes, white flour, processed food, junk foods, etc.

Avoid Smoking & Drinking.: The impact of your 700 calories diet would almost double if you avoid smoking & drinking.

Avoid caffeine. : Avoid tea & coffee. In stead take green & white tea. They have low calorie and are very rich in nutrients. This would help in weight loss.

Acai Diet: Use weight loss supplements like Acai Berry pills & capsules. It would increase your metabolic rate and hence aid in reducing 3 to 4 pounds every week.

The Best Weight Loss Diet Programs to Get Rid Of Unwanted Fat

Are you overweight or obese and want to lose weight immediately? Or maybe you are one of the many people who are confused as to which weight loss diet program is best to help regain a slim and trim body. Well, if you want to really lose weight then you will need to get up to speed on the different diet programs out there and which ones will be best suited to your lifestyle.

So following are some of the better known weight loss diets and an overview of each one.

* Atkins Diet – This is a well-known and accepted weight loss diet program today. This is a triple combination of a low-carbohydrate, high-in-fat and high-in-protein diet plan. Atkins is being used for more than a decade now by people who have been trying to lose their extra weight.

The Atkins weight loss diet program is all about eating healthy and nutritious food without carbohydrates. Foods that are encouraged by the Atkins Diet are leafy green vegetables, lean protein, fruits, nuts, and whole grains.

– Pritikin Diet – It is a weight loss diet program that is high in carbohydrate and low in fat. The main objective is to lose the weight by eating vegetables, grains and fruits that are high in fiber. The focus is on eating raw, unprocessed foods. The fat intake must not go beyond 10% of the total daily allowed calories. In addition the Pritikin Diet emphasizes daily exercises, with 30 minutes being the required minimum.

This plan is designed to help you lose weight and prevent heart conditions. Fruits such as apples, cereals and brown rice are known to be good for the heart.

– Zone Diet – You will find this weight loss diet program is not as restrictive as compared to other diet plans. This plan consists of eating foods in the right ratio. Meaning that you can eat carbohydrates, proteins and fats but you just have to be careful that you are not overloading your diet with any one of them. Once the proper ratio is achieved by daily food intake the body will achieve proper hormone balance and release anti-inflammatory chemicals which are good for your health. A great plus to this diet is that you are less likely to experience fatigue and hunger on this program.

– South Beach Diet – This is one of the newest fads in dieting. Its weight loss diet program is basically about controlling fats, a low intake of carbohydrates and high in protein meals. Its goal is to take out all the bad fats and carbohydrates and replace them with good fats and good carbohydrates. It is simple in concept but may require you to learn new recipes and dishes.

Before you start any diet plan make sure you know what you are getting into. Learn the do’s and don’ts of each diet and ask to see what the results have been for people who have already finished with the diet program. Try it for 30 days and see how you feel. If you feel more energetic and the weight is starting to come off then you know this is the diet for you.

Why Your Last Diet Failed

Every time you go to check out at the grocery store there they are- magazines telling you some way to lose weight, or about a movie star who lost a ton of weight. Sure, you can lose weight, but the important thing is: can you keep it off? The Diet Industry conveniently leaves the facts that only 5% of dieters are able to maintain any weight loss! Diet/Exercise Gurus and their industry make over sixty billion dollars a year on weight loss related services. What other industry could sell a product that fails 95% of the time, and still make yearly profits? None that I know of!

I am so tired of reading these articles directed at vulnerable people who have desperately tried to lose weight before, and have gained it back each time. These unsuccessful “losers” are still trying to find the magic method to lose weight, placing the blame on themselves for eating the wrong foods, for not exercising enough or for some other reason, instead of blaming the real culprit: Dieting!

And to make it even worse, 95% of dieters not only regain the weight they struggled to lose, but then pack on additional insurance pounds that bring them above the weight they started at! However, this is not because people “cheated”, stopped exercising or did anything wrong. It is simply the body’s natural biological response to being “starved” by slowing down your metabolism to keep you alive; making you hungrier and sleepier, and doing every trick in the book to bring you back to a set, “safe” weight determined by your body! Every time you go on a diet, you increase that “set point” which will make you gain even more weight if you go on another diet.

This is the same thing that happens each time, no matter what kind of diet, eating plan, lifestyle change or any other reduced caloric and increased exercise program there is! It also happens when you change the type of food you eat (Paleo, Vegetarian, Atkins, low fat, gluten-free). Only 5% of dieters maintain their weight loss.

This is because we are focusing on the wrong approach to weight loss. Think about what happened right before you started gaining weight. Most people can remember a stressful event that was going on in their lives. That stress changed their metabolisms from the increased amount of cortisol that is released as a reaction to stress. Combine that with the use of “comfort” food as self-medication for stress, and you have the perfect combination for weight gain.

Why hasn’t the diet industry focused on the actual cause of weight gain by addressing how to manage stress?! Their approach is like telling you to take an aspirin for the pain caused by a pebble in your shoe instead of removing the pebble!

All evidence points to STRESS as the major cause of weight gain. And the stressor doesn’t even have to start immediately before weight gain. It can the result of humiliation, abuse or neglect suffered when you were younger than 6 years old (ACE long term study ). Overweight can come from the level of your mother’s stress when she was pregnant. And weight gain can be from your own stress levels: losing a job, getting divorced, getting sick, being poor and any other stressor that affects your mood and life.

And most common of all for young girls and women is the effect of the media and fashion trends which makes them the brunt of teasing or scorn if she’s not excessively thin. With each diet a woman goes on, she increases her weight and her life is now about yo-yoing between thin and heavy.

Before you fall for the biased reporting in those weight loss articles, remember that you only have a 5% chance of maintaining any weight loss, and a 95% chance of actually gaining weight after you finish your diet. And instead begin something really good for yourself. Start a stress relief program. That will ultimately affect your cortisol levels that can repair your metabolism.

There are no intentional weight loss diets that haven been proven to work long term! But you can prevent yourself from gaining weight by having a daily practice of stress relief, nurturing yourself by eating enough food slowly and mindfully, having enough rest and finding joy in your life. Then, you may drop weight unintentionally, and find yourself in the lucky 5% group of people who successfully maintain weight loss. But no guarantees… no sugar coating here… just the facts.

The Diet of Prehistoric Humans

Even though there was a complete lack of scientific evidence to support Mr. Key’s saturated fat/cholesterol theory of heart disease, the government and professional medical associations eventually agreed that Americans should eat less red meat, whole dairy products, eggs and all other foods high in saturated fat. And although since then, 50 years and millions of dollars have been spent on scientific studies trying to link consumption of animal fat with increased rates of heart disease, all studies show there is no such link.

Perhaps it was the failure of scientists to demonstrate a link between consumption of animal fat and heart disease that many other arguments have been made in favor of diets that limit the amount of meat in the diet. Many go far beyond health and nutrition and include a wide range of topics such as the environmental impact of feeding a population on meat, or the suffering of animals.

One of the most obviously flawed of these arguments is the claim that our early ancestors ate very little meat.

If you’re of European descent, your early ancestors were almost entirely dependent upon the consumption of animal flesh for about half of the year.

Before the advent of agriculture, human beings were hunter-gatherers. They depended on gathering food from their wild habitat.

For the ancient hunter-gatherers of Europe, the first frosts of autumn brought an end to the supply of fresh fruits and vegetables. Nuts and seeds would have been plentiful in the autumn season. However, these foods are soon depleted by rodents, birds and other mammals in stiff competition for food when cold weather causes foods of plant and insect origin to disappear from the landscape.

Not only is it nearly impossible to obtain foods of plant origin during cold winter months when the snow covered ground is frozen solid and streams are covered by a thick layer of ice, but also, early spring is the most difficult time of year to obtain food from plants because all nuts and seeds have been thoroughly depleted and sporadic freezes delay the onset of the growing season. After the ground thaws, roots can be dug and some edible sprouts grow rapidly in mid spring, but most fruits aren’t available until at least early summer.

The importance of the hunt for large mammals by our early ancestors is clearly supported in the archaeological evidence they left behind. One of the most common images left on the walls inside caves of prehistoric man is that of the hunt of deer, bison, mammoth and other large mammals.

The hunt for large mammals took on a religious tone. This is the natural result of a people who depend heavily upon animals for their own lives. They depended upon these large animals for food, depended upon their hides for warm clothing, used the bones of animals for tools, and even used animal parts as ornaments to grace their bodies.

The same religious tones surrounding the hunt for mammals is evident in the aboriginal peoples of Northern Asia, Australia, Africa, the Americas and other prehistoric peoples around the globe.

Meat and the flesh of other animals was one of the primary, and for some prehistoric cultures, the only plentiful source of food. So the claim that the diet of our prehistoric ancestors consisted of little meat and saturated fat is simply ridiculous. For thousands of years humans depended upon meat for nourishment, often eating nothing else for months at a time.

The next claim grain pushers make is that the meat of wild animals eaten by prehistoric people was very lean, and did not provide large amounts of fat, like modern cows.

But the truth is that among prehistoric human cultures, both the fat and high cholesterol liver were highly prized parts of animals they hunted. They ate the liver raw soon after the kill. And they removed every last bit of fat from the animal and rationed it, adding it to all meals, even meals of vegetable origin. Unlike most people in modern America, they knew the value of animal fat and the important role it played in human nutrition. The leanest cuts of meat became food for their dogs.

As an example of the extra effort they put into getting plenty of animal fat in the diet, the Inuit of North America made pemmican. They dried and crushed the lean meat and added fat in a fifty-fifty mix so that every mouth-full included as much fat as it did lean meat.

Every one of the thousands of large animal bones I ever found while digging on sites occupied by prehistoric humans, had been cracked open to remove the fat in the bone marrow. This fat was part of the ingredients of pemmican.

We are the first culture of people that ever intentionally avoided animal fat, the first people to trim fat off meat and discard it. Ancient people and those living traditional cultures would have thought you had gone mad if they saw you cut the fat off meat and throw it away.

Throughout history and around the world, all previous cultures prized animal fat as a vital part of the diet. To improve the nutritional value of food, they added animal fat to many foods that didn’t have animal fat to begin with.

Furthermore, the tradition of adding animal fat to foods continued right up until the 1980’s when they put the final touches on the process of replacing expensive animal fat with cheaply produced vegetable oil, a process that began in the beginning of the 1900’s, a process that is directly correlated with increasing rates of heart disease.

Not only did our hunter-gatherer prehistoric ancestors know more about which natural foods provide optimum health than we do today, even wild animals know more about which natural foods are most healthful to their bodies.

We’re out-of-touch with nature and out-of-touch with our bodies. And we’re causing misery to both.

Modern medicine has increased the average life expectancy by heroics that enable most babies, no matter how weak and sickly, and no matter how badly deformed at birth, to live at least into middle age. Using antibiotics, it has eliminated millions of deaths caused by virus and bacteria. Moreover, using modern techniques, they can keep the sick and dying alive for decades, even if they have to hook them up to tubes and machines. But heart disease, cancer, osteoporosis, and even tooth decay were practically nonexistent in ancient humans, largely because the diet of prehistoric humans was far more nutritious than the diet of most people today.

The truth is that the unnatural high carbohydrate(sugar) diet was born with the invention of agriculture and the development of grain. And the reason grain became the primary source of food for the masses is that grain madepossible the formation of large and powerful centers of human population called civilization.

Civilization was impossible when humans were hunter-gatherers because local wild plants and animals were soon depleted. Once depleted, the group had to move to a new location for food. The larger the group of

people, the more often they were forced to move to new lands in search of food. Therefore, large and powerful groups of people living the hunter-gatherer life style were impossible.

But grain not only made it possible for the development of large powerful centers of human population, grain also ushered in obesity, osteoporosis, cancer, and the other “Diseases of Civilization”. (And ushered out freedom of the individual and family group)

This isn’t theory and conjecture. Introduction of these diseases to remote traditional cultures around the globe was well documented by Dr. David Livingston, Dr. Weston Price, and many other doctors in the late 1800’s and early 1900’s.

Before grain became a large part of the diet, even though these remote traditional cultures had never even seen a tooth brush, most people never had a single dental cavity.

One by one, remote disease-free healthy peoples living traditional cultures on every continent and the islands were introduced to the high carbohydrate(sugar) grain based diet. And within a decade, obesity, osteoporosis, cancer, tooth decay and the other “Diseases of Civilization” became part of the culture.