Evaluate your diet
First, during the development of a healthy diet is to conduct an assessment of lifestyle. You can have bad eating habits and should be disclosed if the plan will succeed. Evaluate the contents of your current food choices can be revealing if you’ve never done before. Most people rarely evaluate their eating habits and lead to eating the same food throughout their lives. You must be brutally honest with yourself when you look at your lifestyle and family. Please insert the bad food as talking points when you and your partner to think about a plan.
Find tips on eating more healthy proteins, see diet low-carb plans.
Have a family meeting
If you have friends who care for their health maybe you can talk to them about a healthy diet. A family reunion is the best time to submit the details can be released to the surface in the data collected from evaluation.With evaluation, this step should be very productive for planning. It is beneficial if you write everyone’s ideas and make it easier to remember too. Everyone should be involved from now on. Who knows, maybe your spouse is considering a change too and this can open a dialogue. Using the ideas generated will help make a plan that can really work.
Develop a plan
Give the family a healthy diet is easier to change because they provide a clear focus. Do not try to change everything at once, but to shoot someone over a period of time. It is much easier to achieve your goal of good health, if you have a goal to meet. Meal planners are an excellent vehicle for meals, and after their components. Try to transfer the responsibility to plan, purchase and prepare meals, so that everyone does their part. Do not take any responsibility for purchasing and preparing meals on your shoulders.
More information on 5 tips for developing a healthy diet.
Promote change
Bad habits are difficult to change and new habits, like eating a healthy diet aid is needed to succeed. If your partner is not so crazy about the change of government will need much encouragement. Because it’s a family affair, take it easy and avoid impulsive decisions. Small steps work better for change and build momentum over time. Long-term results are better than no result at all and last longer. Once the first results began to appear, it becomes easier to stimulate and to succeed.
Excited by the Plan
It may be obvious at this point that one or both trying to change a healthy diet needs support. Spirit and enthusiasm will be useful to express the value of this plan, children. Learn to enjoy dishes that contain fruits and vegetables or to explore new cooking techniques can create excitement for you. Perhaps the lost weight by eating healthy or be able to start training for 3k always wanted to succeed, you can create the excitement you need. Everyone has something positive and constructive to offer to the success of their plan to release it. I encourage you can focus on your plan and create a change of lifestyle.
For more information on weight loss, plans rel = “nofollow”> see
Sep
11
Ways to implement a healthy diet
Sep
11
How the Atkins diet properly?
Your doctor knows a lot about your health and your body so that he or she is a good person to get an opinion when considering the plans. They will be able to tell you what works best dietary approach for you. For example, if you take medication to prevent blood clots, then you should avoid green vegetables like spinach.
The secret to losing weight is to eat and drink the right kind of food until you are satisfied. Skipping meals is not the solution to weight loss, and can damage your health. A plan for healthy weight loss diet should include vegetables, fruits, grains, lentils and beans in your diet.
Muscle tissue and new tissue growth need protein for their activities and can receive an appropriate level with a high protein diet. Protein intake of diet rich in protein can carry nutrients and oxygen to our cells. The valuable protein diet aids and maintains the production of antibodies.
Clash of Food, which started with a diet to lose weight, resulting in weight gain of about 67% of the food for the first time. In a word … weight gain, dieting, weight regain specific! But it gets worse …
How the Atkins diet, right?
Let me tell you something – if you do the Atkins diet, you could do wrong. I have been on diet forums for years, have consulted thousands of people in low-carb diets, and I see again and again. People do not know how to implement a low-carb diet. Very often people can not lose weight or to adapt to the lifestyle of low carb. Many people find after a few days, because they do not know how to do. The Atkins diet is a diet low in carbohydrates, the most famous, but it is full of traps waiting for you to enter.
Rule # 1: counting calories. You must have two carbs and calories
Some of you may think that losing weight is only a matter of reducing carbohydrates. In fact, many do. Hunting for hidden carbs and totally neglecting the calories you eat is to fail. The only reason that low carb diets work is that it reduces appetite. You end up eating fewer calories and lose weight. The problem is that not all people start eating fewer calories after switching to a diet low in carbohydrates. The only 100% balls to lose weight is to count calories. Do not rely on simply reducing carbohydrates. Eat fewer carbohydrates and fewer calories. Counting calories! It is much easier to restrict calories when you are on a low carb diet because they do not feel as hungry as diets rich in carbohydrates.
Rule # 2: go to 20 grams of carbohydrates per day is a no-no
The Atkins diet is to eat only 20 grams of carbohydrates per day during the first two weeks of diet. After that, you are advised to gradually increase the amount of carbohydrates you eat. I recommend that you reverse the order of events. Start eating 80 or more grams of carbohydrates per day, counting calories and reduce more if you wish.
My reasoning for this is very simple. During the adjustment period will lack energy because they have taken the carbs, and that takes time for the enzymes from burning fat to use more fat as fuel. If you suddenly start eating a very low amount of carbohydrates, you will feel totally out of energy because your body can not manufacture quickly that many fat burning enzymes. However, when you reduce carbohydrates slowly, you give your body a chance to adapt to food without the misfortune of being lethargic.
You can even start to eat 150 grams of carbohydrates per day during the first week and then reduced to 100 grams for the second and so on. You will not be so tired, and therefore count the calories you lose weight.
You must wait a period of about one to two weeks when you have a lot of energy, but it will pass. Do not give up because you lack energy. This situation is temporary. If you listen to me and gradually reduce the carbs, you will experience a less pronounced decline in physical and mental performance.
Rule 3: Calories control your body weight is carbohydrate.
If you consume fewer calories than you burn, you will lose weight regardless of the amount of carbohydrates you eat. You have to go very slow-carb experience the typical loss of appetite, which is so important for success in the diet. I eat about 50-80 grams of carbohydrate per day throughout the year, and I have even numbers% body fat. This is because control of both carbohydrates and calories.
You will not be able to eat only 20 grams of carbs for a long time. It is impossible, unnecessary and difficult to do. This will do just fine eating 80 grams of carbohydrates per day, all the time to count calories.
Will this change in fear of the word diet? Maybe not, but at least I’ll try to explain a little about food and diet is known to be.
Let’s see if we can demystify some of the mysteries about low carb diets. Here is a list of some relevant points taken from recent studies and scientific literature. Note that there may be enough information available to answer all questions.
The low-carb, will explain how you can control your weight. Contrary to the belief that carbohydrates are needed to build the profile of energy, fat may replace carbohydrates in this arena.
Always be careful when buying any dietary supplement. Read the label carefully, look at the ingredients. You should also consult your doctor to see if any dietary supplement is right for you. Try a well designed system before resorting to supplements.
Rule 4: Do not give up your coffee
Atkins advised to avoid caffeine and only drink decaffeinated coffee. This is totally unnecessary. If you’re used to drinking coffee, just continue to do so. You will have an adjustment period much easier. Coffee makes your body burn more fat, and helps you adapt to fat burning faster. Coffee also suppresses appetite, and a slight thermogenic effect (you burn more calories). Finally, the coffee is very addictive and hard to break. I know a couple of people who gave up the Atkins Diet just because he says to stop drinking coffee! I tell you – coffee will help your weight loss efforts. It is totally unnecessary to give it.
Rule 5: Do not avoid dairy products and yogurt
Eating yogurt is associated with weight loss for some mysterious reason. Researchers believe that calcium from dairy products help you lose weight. Whatever the reason, milk and yogurt are good for your health and weight loss. They have some carbs, but like I said, there is absolutely no need to go very slow carb, if you control the calories.
Here’s a little known fact, most people that low carb diet do not know. Plain yogurt has three times less carbs than the label! The reason is simple. Yogurt has billions of healthy bacteria called probiotics, which thrive on glucose. These probiotics eat carbs in the milk and turn it into lactic acid. Now, when manufacturers measure carbs, they do it by the method of “carbs by difference”. They measure everything else (protein, fats, water ..) and what is supposed to carbohydrates. But what remains is carbs + lactic acid. To know the real number of carbs in yogurt, divide the amount of carbohydrates on the label by 3. To just plain yogurt. Avoid all artificially processed and yogurt loading carbohydrates. Eat plain yogurt !
Rule # 6: A low-carb diet is a diet high in fat
By definition, a low-carb diet is a diet high in fat. Some people turn the low carb diet low in carbohydrates and low in fat. What a mistake! First, if you eat a high protein diet low carbohydrate low-fat, it will be hungry. Second, eating less fat will reduce the adaptation to fat burning and prolong their misery. Third, your body needs vitamins and fat-soluble fat to digest protein than it consumes. Without the fat to be sick, severe stomach pain and constipation.
Women should be careful to eat enough fat. Many women do not eat meat or eat only very lean meat. It must find a way to get more fat in the diet of the forms of high-fat cheeses.
Fat should represent more than 50% of the calories you consume.
Rule 7: Do not be fooled by the quick initial weight loss
Most of the weight lost during the first two weeks on a restrictive diet is water. In a low-carb diet, you will lose even more water. The rate of weight loss will decrease after the first two weeks. Be prepared, it is perfectly natural to happen. Do not expect miracles.
As one of the most common causes of lethargy is constipation, learn more about Colon Detox rel = “nofollow”>
Summarized. Counting calories. Hunting for hidden carbs, and neglecting the calories is a major reason for plateaus. Limit carbs gradually. Eat more fat to control the appetite. Do not go slow in carbohydrates. Go as low as you feel comfortable. Although control of the calories in their path to success.
More information about detox diets in http://www.diet-detox.info
We are all people and as such, we must feed ourselves as individuals, that being said, some diet plans will be more beneficial to the general population than others.
Finally, I wish to reiterate that the success of these types of different regimes depends only on the discipline of the person eating. Exercise to induce fast metabolism is required. Excessive sleep is also bad discipline for these types of different diets.
Avoid caffeine and drink plenty of clean, clear water also help in the process of diet. Take fiber supplements and vitamins that help in the initial phase of low carb diets, you will better understand what needs to read the low-carb.
Most studies to date have two things in common. None of the studies had participants with a mean age of 53 and no controlled studies lasted longer than 90 days
Sep
11
Ways to implement a healthy diet
Evaluate your diet
First, during the development of a healthy diet is to conduct an assessment of lifestyle. You can have bad eating habits and should be disclosed if the plan will succeed. Evaluate the contents of your current food choices can be revealing if you’ve never done before. Most people rarely evaluate their eating habits and lead to eating the same food throughout their lives. You must be brutally honest with yourself when you look at your lifestyle and family. Please insert the bad food as talking points when you and your partner to think about a plan.
Find tips on eating more healthy proteins, see diet low-carb plans.
Have a family meeting
If you have friends who care for their health maybe you can talk to them about a healthy diet. A family reunion is the best time to submit the details can be released to the surface in the data collected from evaluation.With evaluation, this step should be very productive for planning. It is beneficial if you write everyone’s ideas and make it easier to remember too. Everyone should be involved from now on. Who knows, maybe your spouse is considering a change too and this can open a dialogue. Using the ideas generated will help make a plan that can really work.
Develop a plan
Give the family a healthy diet is easier to change because they provide a clear focus. Do not try to change everything at once, but to shoot someone over a period of time. It is much easier to achieve your goal of good health, if you have a goal to meet. Meal planners are an excellent vehicle for meals, and after their components. Try to transfer the responsibility to plan, purchase and prepare meals, so that everyone does their part. Do not take any responsibility for purchasing and preparing meals on your shoulders.
More information on 5 tips for developing a healthy diet.
Promote change
Bad habits are difficult to change and new habits, like eating a healthy diet aid is needed to succeed. If your partner is not so crazy about the change of government will need much encouragement. Because it’s a family affair, take it easy and avoid impulsive decisions. Small steps work better for change and build momentum over time. Long-term results are better than no result at all and last longer. Once the first results began to appear, it becomes easier to stimulate and to succeed.
Excited by the Plan
It may be obvious at this point that one or both trying to change a healthy diet needs support. Spirit and enthusiasm will be useful to express the value of this plan, children. Learn to enjoy dishes that contain fruits and vegetables or to explore new cooking techniques can create excitement for you. Perhaps the lost weight by eating healthy or be able to start training for 3k always wanted to succeed, you can create the excitement you need. Everyone has something positive and constructive to offer to the success of their plan to release it. I encourage you can focus on your plan and create a change of lifestyle.
For more information on weight loss, plans rel = “nofollow”> see
Sep
11
Recipe site claims to expose top secret restaurant recipes
According to Ron Douglas, author of “Most Wanted Recipes United States,” the average American family eats in an average of three times a week. Depending on the number of people in a family, the choice of restaurant food orders selected this casual experience can quickly become very expensive on a whim.
In an effort to meet the cost factor associated with the restoration, some families are looking for a way to recreate your favorite restaurant famous recipes in the comfort of your own home. The problem is, however, that these recipes top secret restaurant were never found easily and may have taken years to perfect the method of trial and error. There is a new recipe site is now trying to convince customers that their famous restaurant recipes are no longer a secret. In fact, perhaps the secret restaurant recipes are not secrets.
Ron Douglas says he made secret restaurant recipes, compiled in a new book called “Recipes of the most sought of the United States.” One of the secret recipe restaurant offers main courses and desserts to choose Applebee, popular menu items from Burger King Chile spicy creations, and even the fresh taste of the Dairy Queen Blizzard. In addition, the best restaurant secret recipes for the Hard Rock Cafe, IHOP, KFC, The Olive Garden, Planet Hollywood, Outback Steakhouse, Shoney, Taco Bell and Wendy are all in the new compilation of Douglas. The site also provides a partial list of famous restaurant recipes included in the download version and / or printing of “Most Wanted American recipes.”
According to the plate, it can be difficult to identify the exact ingredients to create flavor. Although much of the madness of eating is so popular because of its convenience, another important factor is the incomparable flavor restaurants associated with certain foods. Because the subject is to provide leaders and readers the ability to produce food in a reasonable time and save money, “the most popular American Recipes” is available in print or for download.
According to the site, customers who purchase a copy of “America’s most wanted recipes” will also receive four free bonus gifts, including lifetime access to a secret restaurant recipe archives, the complete library of cooking consists of 5 volumes 900 pages, a free copy of “Most Wanted Recipes Low Carb US” and “Top 150 US drink recipes. This site also offers free recipe complete nutritional information, an archive of recipes and a forum for all visitors.
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Such as: food, Health href = “http://www.sources-about-health-food.com”
Get recipes: secret recipes
Aug
29
Low-carbs Diets is not the Best Diets
Low-carbs Diets is not the Best Diets
The best diets are very important in our quest for fast weight loss. Our day to day diet will make us gain weight if we do not control our diet and we ought to choose the best diets to have an effective and fast weight loss.
So, what are the best diets in the market? There are a lot of best diets if you search the internet. At the time of this writing there are about 531,000 results for “best diets” from Google search. Before you buy any of this so called best diets, it is better for you to know about diets out there in the market that gives you inaccurate information on how to lose weight.
What Is Low Carbs Diet And How Does It Work?
Low-carbohydrate diets or low carbs diets are dietary programs that restrict carbohydrate consumption usually for weight control or for the treatment of obesity. Foods high in digestible carbohydrates (e.g. breads, pasta) are limited or replaced with foods containing a higher percentage of proteins and fats (e.g. meats, soy products) and often other foods low in carbohydrates (e.g. green leafy vegetables).
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Eating low carbs diets do not work because they are too strict, not sustainable and make your life miserable as your body does not function properly without carbohydrate. Your body needs carbohydrate to form glucose or blood sugar, which is essential for most body functions. When you reduce the amount of carbohydrate in your body, your body is forced to find alternative energy from your body and the energy is body fat. When body fat is broken down for energy, a chemical called Ketones is produced. Ketones is a chemical produced when there is a shortage of insulin in the blood and the body breaks down body fat for energy. High levels of ketones can lead to diabetic ketoacidosis and coma, sometimes referred to as ketone bodies. Ketones will cause you to lose appetite hence the weight loss. As a side effect Ketones will also cause you to have bad breath, nausea, headaches, irritability, dizziness, fatigue and loss of sleep. By practicing low carb diets it will actually cause you to lose weight initially and after a period of time when you become boring of the lack of variety of food, the strict nature of the diet and the side effects it causes, you will eventually start to eat more carbohydrate and eventually you will gain more weight than before.
As such, eating low carbs diets is not the best diets because the price you have to pay is not worth it. Your overall health is far more important. The best diets we are looking for is something that will make you lose weight fast in a healthy way.
Click here now to see for yourself if this is the best of all ideas for best diets Go to http://loseweightin14days.blogspot.com
Aug
29
Protein and Weight Loss – The Basics
Protein and Weight Loss – The Basics
Whey Protein and Weight Loss – The Basics
Introduction
Consuming an adequate amount of high quality protein while on a weight loss program is critical to success. Protein can help reduce cravings, enhance calorie-burning, and preserve muscle – all key elements to a rewarding weight loss program.
There is a large abundance of information on protein and weight loss. Most of this information seems far too technical and confusing. This article is intended to provide the basic, essential information that you need to know about protein if you are on a weight loss program or are thinking about going on a weight loss program. I address the critical issues in this article including the benefits of consuming protein, how protein can help you, and when, what kind, and how much protein you should consume while on a weight loss program.
Benefits of Whey Protein During a Weight Loss Program
Consuming enough protein through your diet while on a weight loss program can have a dramatic effect on the effectiveness of that program. A study of 32 women and 95 men who replaced two meals with a 15 gram whey protein supplement each day for six months showed the effectiveness of protein on improving weight loss. Although 15 grams is a small amount of protein, the results were still very positive. On average, during these six months participants lost 20 pounds while cholesterol and triglycerides – key health parameters – also improved.
Getting adequate protein can help to lose fat instead of muscle, increase calorie burning, and keep you feeling full rather than starving and struggling to maintain your diet. In addition, protein also helps to improve muscularity, build HDL (“good”) cholesterol, improve antioxidant function, support blood sugar metabolism, and improve immunity.
During weight loss, our bodies can easily lose a lot of muscle mass and even bone mass due to the restricted calorie diets. You can largely prevent this from happening by eating more protein while on your weight loss program. If you consume an adequate amount of protein while losing weight you can do your best to make sure that you are losing fat as opposed to muscle. This redistribution – less fat and the same or more muscle – will result in a shapelier and more ideal body figure.
Consuming protein can also enhance calorie burning – improving the results of your weight loss program. Protein can directly benefit muscle function and health – including improving calorie burning by muscle which enhances your weight loss regimen. A high protein, low carbohydrate diet helps to burn more calories when the body is converting protein to glucose. Therefore, to maximize the effectiveness of your weight loss program’s ability to enhance calorie burning, consume plenty of high quality weight protein.
The third and arguably most immediate benefit to consuming whey protein during weight loss is its ability to improve your feeling of fullness or satisfaction after eating. Whey protein is helpful in improving your brain’s feeling of satisfaction after eating; there are elements in protein that regulate appetite, a benefit derived only from consuming a high amount of whey protein. Research has even hinted that whey protein might be more effective at satisfying hunger than carbohydrates or fats.
In a recent study published in the American Journal of Clinical Nutrition, participants reported greater weight loss and less hunger when on a higher protein diet. Protein appears to act like an appetite suppressant resulting in less binge eating between meals. An especially important time to eat protein at breakfast, this will help you control cravings for starches and sweets throughout the day.
Protein has innumerable benefits for the body and it is especially important for dieters on a weight loss program. Consuming an adequate amount of whey protein will help you preserve muscle mass, enhance calorie burning, and improve your feeling of fullness – all of which will lead to a more successful weight loss program.
How Whey Protein Helps Weight Loss
This is not meant to be a technical article about the bodily processes that create the benefits listed above through consuming whey protein. But, I will mention a few basic items to provide a bit of background information about how whey protein helps weight loss.
Protein is comprised of amino acids. Scientists have found that branch chain amino acids are the most important amino acids. If you consume enough of the right kind of protein, you will get a lot of leucine – one of the most important amino acids – which can activate a slow metabolism and improve your body’s ability to lose weight. Leucine can signal your muscle and help prevent muscle loss during weight loss. Therefore, with adequate amounts of this amino acid, your weight loss will come from fat instead of muscle.
Additionally, protein helps ensure that you are making quality HDL (“good” cholesterol) at an ideal rate. A high protein diet can help to lower triglycerides and support HDL formation. Both of these results will help weight loss.
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Nitrogen, contained in protein, is preferred by the body; therefore protein is more likely to be converted to carbohydrates rather than fat. This uses up energy and helps us burn more calories. Protein is the main metabolic activator of the liver. When your liver is working in an optimal state, you can dramatically increase your metabolic rate much more than through carbohydrates or fat.
In conclusion, the body has specific processes for using the protein you consume. For the most part, these processes result in favorable outcomes superior to the consumption of carbohydrates and fat – hence the popularity of high protein, low carbohydrate, and low fat diets.
When, What Kind, and How Much Whey Protein to Consume
Now that you know the benefits of consuming whey protein while on a weight loss program and a bit about how it works you need to know when, what kind, and how much whey protein to consume. With the over-proliferation of information available on these topics, I will only provide the essential information for you to evaluate your protein supplementation needs while on your weight loss program.
When is the best time to consume whey protein?
The body has varying needs for protein throughout the day. There are basically four main times that are optimal for consuming protein: in the morning, before a workout, after a workout, and before going to sleep. The last option, before going to sleep, is not ideal for those on a weight loss program because you should not really be eating anything for a few hours prior to going to sleep. Protein, although not as bad as fat, is still calories that you should avoid eating too late while on a weight loss program. Eating protein at night is likely only necessary for those involved in strength training who want to minimize protein breakdown while sleeping.
So, we are left with three choices. Consuming some protein before a workout can be beneficial for energy (good a couple of hours before working out). Right after a workout your body goes into a stage of growth and recovery, having the amino acids that make up the protein is key at this point. But, the most important time for consuming protein is at breakfast or first thing in the morning.
In the morning, your body has just gone through a full night of not having food and your protein levels are low. A high protein breakfast wakes up the liver and gets it active. A high protein breakfast can increase your metabolic rate by 30 percent for as long as 12 hours – equal to the calories burned during a 4 mile jog. In a recent study, individuals who ate a high protein and high carbohydrate breakfast lost nearly 23 pounds on average in the first 4 months of an 8-month study. Those who ate the high protein and high carbohydrate breakfast reported having fewer carbohydrate cravings and felt less hungry, especially before lunch. Even eating just two eggs for breakfast instead of consuming the same amount of calories from carbohydrates has been shown to boost weight loss by 65%.
To summarize, breakfast is the ideal time to consume protein when on a weight loss program, but before and after workouts are also good times. Having a high protein breakfast is needed to maximize the benefits of your weight loss program.
What is the best source of protein?
Protein is contained in a lot of foods, but you need to be careful while on a weight loss program because many of the sources of protein are high in fat. Some of the highest sources of good protein are animal and dairy sources including cottage cheese and red meat. Other sources include eggs, chicken, pork, nuts, vegetables, and seeds.
There are two kinds of protein: complete and incomplete. Soy and animal proteins are called complete proteins because they contain all of the essential amino acids. On the other hand, plant products, including vegetables and nuts, are called incomplete because they do not contain all of the essential amino acids. Your body needs complete proteins, but that does not mean you cannot get what you need without eating meat or soy products. If you are a vegan or vegetarian, eat a combination of plant proteins that complement each other such as rice and beans to make sure you are getting all of the amino acids your body requires.
You want to look for protein sources that are low in fat and calories, yet are nutrient-rich. Sources of animal protein are usually higher in fat than plant-based sources. But, there are lean complete proteins such as seafood, lean beef, egg whites, and skinless chicken. Other protein sources that have a lot of protein and are low in fat include beans, nuts, and seeds.
Here are some good sources of protein and their approximate protein content (in grams):
3.5 oz roasted chicken: 27g 3 oz broiled ground beef: 21g 3 oz roasted ham: 18g 1 large egg: 6g 4 ounces milk: 4g ½ cup low-fat cottage cheese: 14g ½ cup cooked kidney beans: 7g 1 cup vegetables: 4g 1 ounce nuts: 7g
One easy way to get the best benefits from protein without any fat is to use high quality whey protein. The best whey proteins used advanced filtration techniques to remove saturated fat, cholesterol, and lactose while leaving all the protein molecules intact.
Another consideration when choosing a protein source is the absorption rate of that source. The better a protein is absorbed by the body the higher it’s “Biological Value” (BV) the protein source is said to have. The following are some of the BV’s of a few of the popular sources of protein:
Whey isolate: 110-159 Whey concentrate: 104 Whole egg: 100 Fish: 83 Beef: 80 Chicken: 79 Casein: 77 Soy: 74
When compared to whey concentrate, casein, fish, eggs, beef, and chicken, whey protein isolate has a superior absorption rate – you are getting more protein for less consumption. Not all protein sources are created equal, but you can get a lot of good protein from a variety of sources. The greatest value (price and quality) in protein are products that contain a combination of whey protein isolate and concentrate, these sources both have a superior absorption rate and low fat content. But, you should still be eating a variety of sources of protein while on a weight loss program.
How much whey protein do you need?
Researching the answer to this question will provide you with a barrage of apparently contradictory recommendations and “facts” regarding how protein your body actually needs. Everyone – even the government – seems to have a very opinionated answer to the simple question of how much protein do you need in your diet? But, nobody really knows the true answer at this point, we are only able to speculate and draw logical conclusions from the mountain of data and research available.
The RDA (Recommended Dietary Allowance) for protein is 56g for men and 46g for women. RDAs are published by the Food and Nutrition Board of the Institute of Medicine, part of the National Academy of Science, that establishes goals for healthy persons. The RDA is the “average daily intake level that is sufficient to meet the nutrient requirements of nearly all (approximately 98 percent) healthy individuals”. But, ideal protein intake is probably higher than these suggestions during weight loss as long as carbohydrate intake is decreased. The RDA does not take into account the amount of protein needed to preserve muscle during weight loss and facilitate fat burning.
There are many, often contradictory, methods for calculating your daily protein needs. Therefore, I will present two methods, one simple and one calculated, for determining your approximate daily protein needs.
Simple Method
Formula: your weight (in pounds) x 0.7
This means that a 200lb person would need 140g of high quality protein per day and a 140lb person would need 98g of high quality protein per day. This method is simple, easy, and requires no additional information other than your weight.
Calculated Method
Formula: (BMR (Basal Metabolic Rate) x Activity Level Indicator x 0.2)/4*
The Calculated Method takes into account your BMR which is an indicator of how many calories you burn at rest. This gives a personalized component to calculating ideal protein consumption that weight alone does not give. For example, two people may weigh exactly the same, but have two completely different metabolic rates meaning they should probably be consuming two different amounts of protein each day.
The activity level indicator is an additional component to personalize the protein calculation based on your activity level. The following are the indicators:
Mildly active (exercise 3 or less times per week for 30-60 minutes): 1.25 Moderately active (exercise 4 to 6 times per week for 30-60 minutes): 1.50 Highly active (exercise daily for 60 minutes for more): 1.75
Example: a 140 lb highly active person with a BMR of 1250 would need to consume 109 g of protein each day ((1250 x 1.75 x 0.2)/4* = 109).
*The amount of calories must be divided by 4 to get the accurate amount of protein in grams because there are approximately 4 calories per gram of protein.
Conclusion
To summarize, protein is critical for those on weight loss programs. Getting adequate amounts of protein can help you feel full and satisfied throughout the day, help you burn more calories, and help preserve muscle while you are losing additional fat. Consuming high quality whey protein coming from a variety of sources is ideal for a weight loss program.
Author Information:
Matthew Clark, VP of Operations, Lifetime Health Weight Loss
www.LifetimeHealthWeightLoss.com
www.WeightLossProtein.com
Matthew Clark
VP of Operations, Lifetime Health Weight Loss
www.LifetimeHealthWeightLoss.com
CEO, Owner, Weight Loss Protein
www.WeightLossProtein.com
Aug
29
Low-Carb & High-Protein Apple Cinnamon Crepes
Facebook: on.fb.me Twitter: bit.ly View all recipes here: leanbodylifestyle.blogspot.com Here’s a delicious apple cinnamon crepe recipe that I came up with this morning when I was experimenting with new recipe ideas. This makes a great breakfast and is actually really easy to make – also, they cook very quickly. This recipe makes me feel like I’m cheating on my diet and that’s always a positive thing. You will need: Vanilla whey protein (1 scoop) 8oz. of egg whites 1 sliced apple OR all-natural apple sauce Cinnamon Stevia Ambush Elite 30 Protein Powder: www.ambushsports.com Lean Body Lifestyle t-shirts are now available www.leanbodylifestyle.spreadshirt.com Music by Kevin MacLeod – incompetech.com Scattershot, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons “Attribution 3.0″ http Dead Drop, Kevin MacLeod (www.incompetech.com) Licensed under Creative Commons “Attribution 3.0″ http
Video Rating: 4 / 5
Aug
28
To lose weight Fast: What diet should I use?
To lose weight Fast: What diet should I use?
If I am given a dollar for every single time someone came up to me and said, “I need to lose weight fast,” I’d be enjoying myself in endless overseas trips and never had to care about how to make money. Low carbohydrate, high protein, liquid and cabbage soup – with all the diet plans inthe market, how do you choose the diet that is right for you?
Most of these diets are just a bunch of hype; so personally, I wouldn’t go near any of them. Come on, it is time you learn of the truth; there isn’t any ways or shortcuts to weight loss. The most effective way to lose those extra flab is by using a common sense approach that favors nutritious eating over dieting.
The Lure of the Fad Diet
When people want to lose weight, they want it to happen in a relative short amount of time. Fad diet marketers took advantage of this desperation and made use of the promise of super fast result to lure you into their traps.
Quick does not always means better. In fact the truth is the slower you take to reduce your weight the more permanent the effects will be. Here are two of the main reasons faddy-type diets don’t work:
They don’t deliver long-term results. Most fad diets require you to drastically reduce your caloric intake. This causes your metabolism to slow down. Once you go back to your regular eating habits, you’ll gain the weight back just as fast as you lost it.
They mangle your health. Fad diet plans deprive you of some of the key nutrients you need for good health. This can result in malnutrition, zapped energy, damaged organs, hair loss, and loss of lean muscle tissue. Doesn’t seem like the way I would like to lose weight, don’t you think so too?
The 4 Simple Rules of Eating to Lose Weight
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Losing weight have always been NOT the easiest thing to do, but if you remember these 4 simple rules, you’ll never have to hop on the fad diet bandwagon. You can lose weight gradually (remember slow and steady) and keep it off for good.
Stay away from processed foods. These foods are full of high fructose corn syrup, salt and chemical additives that can cause weight gain, diabetes, heart disease, hypertension and cancer.
Leave the sugar alone. The sugar that you usually found in the kitchen are known as simple sugar which is very easy for your body to absorb in. It is a easy source of energy for your body and when your body does not use these “instant” energies they will be converted to fats and thus it hinders your weight loss efforts. (always think twice before drinking those soft drinks and eating those sugary food such as doughnuts)
Eat enough food. Always remember to eat enough meals to prevent your body from feeling hungry. The reason is because when your body is hungry your survival instinct will kick in, thinking that there isn’t enough food around to provide your body with the energy it needs to survive. Thus when the next time you consume your food, your body will tend to store most of them as fats (human body’s natural energy reserves) to keep your body surviving for longer duration in terms of food shortage.
The other reason why you should eat enough and regularly is to prevent you from over eating when you actually eat your meal. It takes roughly 20mins for your stomach to tell your brain that you are full. And in this 20mins you can expect a hungry person to wolf down a lot of food before he/she actually feels full. And when that person does, he/she will feel guily of eating too much and will starts to cut down on meals again and so the vicious cycle repeats itself.
Stay hydrated. Water is important when you’re trying to slim down because it helps to metabolize fat and eliminate toxins and stored fat in the body. Don’t just because you wish to see a drop in the readings on the weighing scale and cut down on water intake. It won’t help much, in fact it wouldn’t help at all! The weight that you lose is called water weight and when you start hydrating yourself again your weight will go back up. It is also very DANGEROUS to reduce your water intake as it can lead to your body overheating and cause very serious health problems.
Where Does Exercise Fit In?
When you follow a healthy eating plan, you’ll likely lose weight, even if you don’t workout. However, unless you add exercise into the mix, your metabolism will eventually slow down and you won’t see the results you want.
Your exercise routine should consist of both cardio and weight training. Relax ladies. Training with weights won’t turn you into the Terminator; it will simply help you build muscle mass and sculpt a lean, fierce frame.
Getting in the habit of working out several days week can be tough, especially if you already have a lot on your plate. Choose exercises you enjoy. This way, you’re more likely to stick with a program. And the more lean muscle mass you have on your body, the more fat it helps to burn. Think of your body muscle as a powerful engine that constaly requires energy to operate!
I know what it’s like to want to lose weight fast. I’ve been there and I feel your pain. Unfortunately, there are no shortcuts to permanent weight loss (believe me, I’ve looked). The best way to achieve long-term weight loss without jeopardizing your health is with proper nutrition and exercise.
Making the decision to lose weight is the first step to looking good and feeling even better. Watch this video to get advice on the age-old dilemma of, “I need to lose weight fast.”
Aug
28
Weight Loss ? How Do I Achieve it ?
Weight Loss ? How Do I Achieve it ?
Weight loss is a critical issue in today’s society with obesity on the rise and people finally realizing what being overweight is doing to their bodies, their health and eventually their lifestyles.
Weight loss is good for many conditions. It is of real benefit in diabetes, high blood pressure, shortness of breath, joint problems and raised cholesterol.
Weight loss is and will always remain a major problem for individuals, especially women.
Weight loss will happen when you shift your diet towards the wholesome and maintain an active lifestyle. Weight loss is possible with exercise and healthy meals alone, but including good-quality protein and building lean muscle mass will help you lose more quickly, helping you to keep the weight off and stay healthy. It is hard, there’s no doubt about it, but that’s because you have to put the time and effort into it.
Weight loss is considered the cornerstone of treatment in people with Type II diabetes because it allows the body to better use insulin and thus lowers blood sugar. It is a struggle for most, but achievable by all. Weight loss is virtually guaranteed if one sticks to the regulations of the diet.
Weight Loss basics: eat more calories than you use & you’ll put on weight; use more than you eat and you’ll lose it. Weight Loss is now a goal which can be reached really easily if we stick to a training regime, diet plan. But for some, surgery may be the only hope. Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss.
Slow rate of weight loss means you are making changes in the body that are going to last. Cutting calories is the path to weight loss that many people choose. That is right, spinach, dark lettuces and broccoli are great for weight loss. Long term weight loss means living a new life, but that does not mean the life has to be one you are not comfortable living.
In the case of women who are overweight, the gain in muscle mass boosts their metabolism so that combined with aerobic exercise and a reduced calorie diet, weight loss is made easier and they look more fit and toned as they lose weight (and body fat). However, all experts do agree that the best way to maintain weight loss is to follow a healthy lifestyle. Which ever approach you prefer, the key to long-term success is a slow steady weight loss. It is proven that it is important to prepare yourself mentally for your weight loss journey and the lifestyle changes you are about to undergo.
Let’s face it, we all know that to achieve a healthy weight loss we need to burn more calories than what we take in. A healthy breakfast is one of the key elements of a healthy diet and consequential weight loss. Much of the early weight loss on a very low calorie diet represents loss of muscle tissue rather than loss of fat. The strategy for weight loss in obese patients is first to change behavior; then, it is to decrease the expectation of rapid change.
For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss. These medications would be specifically tailored to interfere with the energy cycles to facilitate weight loss. The primary factor in achieving and maintaining weight loss is a lifelong commitment to regular exercise and sensible eating habits. You will find that all levels of your life are improved with weight loss which brings you so much personal satisfaction.
If eating habits are not completely and permanently changed, the weight loss provided by a diet is not going to last long. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime.
Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss. Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.
Diet
Dietitians are nutritionists who work directly with clients or patients regarding their nutritional needs. Dieting reduces your caloric intake but exercising helps you burn more calories. DIET Weight loss is vital if obesity is present. Dieting is easier than you ever imagined. On a vegetarian diet, weight loss is not supposed to be a problem. A well balanced reduced calorie diet containing moderate fat is recommended. The inclusion of different kinds of fruits into weight-loss diets is a healthy way of dealing with starvation, as well as providing the body those nutrients and vitamins it needs to function properly.
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Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. First of all decide how much weight you want to lose, and set yourself a realistic target, ideally with the help of your dietitian or doctor. A diet that works for some people does not work for others. A healthy breakfast is one of the key elements of a healthy diet and consequential weight loss. Most fad diets, if followed closely, will result in weight loss—as a result of caloric restriction.
Moreover, dieters who fail to adopt better exercise and eating habits will regain the lost weight—and possibly more. As it begins, large amounts of water will be shed, leading the dieter to think that significant weight reduction is taking place. Consult your doctor, for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
One of my main beefs with most diets is that the focus is on outward appearance and numbers (on a scale and calorie counting) instead of total well-being. While doctors put most moderately obese patients on balanced, low-calorie diets(1,200–1,500 calories a day), occasionally they recommend a very low calorie liquid protein diet (400–700 calories), with supplementation of vitamins and minerals, for as long as three months. Much of the early weight loss on a very low calorie diet represents loss of muscle tissue rather than loss of fat.
As many as 85% of dieters who do not exercise on a regular basis regain their lost weight within two years. Repeatedly losing and regaining weight (yo-yo dieting) encourages the body to store fat and may increase a patient’s risk of developing heart disease. Eating three balanced, moderate-portion meals a day—with the main meal at mid-day—is a more effective way to prevent obesity than fasting or crash diets, which convince the body that there is an ongoing famine. Modern medicine has found ways to extend our lifespan through dietary restriction.
For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. The American Heart Association (AHA) generally recommends a diet with less than 30% fat. However, the 2000 AHA Dietary Guidelines also state that there may be some benefits for patients who are insulin resistant to follow a diet that reduces saturated fat while increasing the intake of unsaturated fat rather than carbohydrates, as long as an ideal body weight is attained and maintained. Again, education is needed to improve the nutritional content of the diet.
The patient’s lifestyle, food preferences, preparation abilities, snack habits, cravings, etc, should all be considered when developing a dietary plan. It is important that the nutrition counselor tailor the diet to the individual as opposed to adopting a “one-size-fits-all” approach. After weight loss, lower-fat diets may be best. For most people, being overweight is a result of an insufficient amount of exercise, an inadequate lifestyle regime and a poorly balanced diet.
Weight loss is virtually guaranteed if one sticks to the regulations of the diet. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any exercise or diet regime. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets.
Some experts believe dieters have better control if they eat several mini-meals throughout the day. Exercise and a balanced diet are the key factors in fat loss and weight reduction. Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.
Eat a healthy diet filled with lots of vegetables, fruits, and whole grain products. Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.
Surgery
But for many in this situation, weight loss surgery is the only hope. One of the earliest forms was gastric bypass surgery. There are many forms of surgery these days and all have pros and cons. There are still substantial risks, however, as with any major surgery. For those who believe surgery is the best option, consulting with an experienced physician is essential. For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.
Such obesity surgery, however, can be risky, and it is performed only on patients for whom other strategies have failed and whose obesity seriously threatens health. If hiatus hernia symptoms are chronic and do not respond to diet and medication, surgery may become necessary. If the hernia is in danger of becoming restricted or strangulated, surgery becomes the likely treatment. Today, most surgeons elect to perform laparoscopic surgery, because it is minimally invasive and recovery time is reduced.
Burn
If you imagine yourself losing weight and burning up calories during normal daily activity, you will lose weight and body fat. It has a cellular effect on the body, causing fat cells to release their stored fat to be burned as energy. The food you eat during the day should be burned off through activity. Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. Dieting reduces your caloric intake but exercising helps you burn more calories.
Let’s face it, we all know that to achieve a healthy weight loss we need to burn more calories than what we take in. Exercise increases the metabolic rate by creating muscle, which burns more calories than fat. When regular exercise is combined with consistent, healthful meals, calories continue to burn at an accelerated rate for several hours. Calories burned depending on your activity level.
Not only does fat provide a sense of fullness, eating enough of a healthy fat called omega-3 fatty acids may cause your metabolism to burn fat more efficiently. If your weight remains constant, you are probably taking in the same amount of calories you burn each day. If you’re slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.
The number of calories we burn each day is dependent upon our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions and our level of physical activity.
Our weight also plays a role in determining how many calories we burn at rest — more calories are required to maintain your body in its present state, the greater your body weight. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.
To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. If you’re eating fewer calories than you’re burning, you’ll lose weight.
As it is well known when the body does not get enough calories it starts to burn the fat that was deposited in the fat tissue. Exercise will help you burn excess calories and fat, and will also help to tone and build muscle. Retaining muscle is the key to optimal fat burning metabolism.
By : Pradeep Mahajan
Disclaimer: Consult your doctor before starting any diet / weight loss program. Information in this article is for educational purpose only.
Author is a free-lance writer. He is an engineer-MBA and management consultant by profession & practice. Also visit www.health-fitness-wellness.com for more useful & interesting information on health, fitness & wellness.
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