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Showing posts with label Diet. Show all posts
Showing posts with label Diet. Show all posts

Fitness, Weight Loss and Diets

The Paleo Diet

What Is The Paleo Diet?

A Paleolithic or “Paleo” diet is an essential tool for upgrading your current food intake regime and overall quality of life. The Paleolithic diet is based on the notion that one’s current genetic situation is the result of conditions and habits formed over a million years ago during the Paleolithic or “caveman” era.

While humans have existed for millions of years, agriculture has only been instituted within the past ten thousand years. Human bodies have not adapted fast enough to adequately digest food from such sources, for it takes some time for a living organism o evolve and change its physiology and metabolism in order to adapt to certain lifestyles. Many people today suffer from digestive issues while ingesting a “modern” diet, for the human body has not yet adjusted to a diet of grains, legumes, and dairy.

A Paleolithic or “Paleo” diet consists of fresh fruits, vegetables, and meats– foods a caveman would typically have consumed. Essentially, the key to the Paleo diet is: If it is processed or packaged, don’t eat it! Despite this intimidating approach, one may still enjoy tasty food options while following the Paleo dietary system. Lean cuts of meat, some organ meats (liver and tongue), and eggs (up to six per week) may be consumed while on the diet. Nuts are also an important part of a Paleo food system–they contain monounsaturated or “good” fats, lower cholesterol, and reduce the risk of heart disease as well as some cancers (including breast cancer). That being said, nuts contain many calories, so they should be enjoyed in moderation if one is following the diet specifically for weight loss purposes.

While it is necessary to abstain from eating packaged products while on the Paleo diet, there are also some unpackaged foods one must take care to avoid. One ought to steer clear of sugar, syrups, and sweeteners, since they were not readily available to cavemen. Likewise one must take care to avoid eating grains and all foods made with them (pasta, cookies, bread, etc.) as well as dairy products (butter, cream, milk, cheese).

The Paleo diet may seem to limit many important food choices; however, the benefits of following this dietary system outweigh such minor inconveniences. A Paleo diet consists mainly of high protein meals, which are proven to induce weight loss without any increase in physical activity. That being said, an increase in physical activity would without a doubt prompt additional weight loss, making the Paleo diet ideal for everyone, whether one is looking to shed some pounds or become a beacon of human health.

Zone Diet Program

The zone diet program is written by Barry Sears, US biochemist. The zone diet program is a well known low carbohydrate and high protein diets.

To begin the zone diet program one should make sure that the forty percent of total calories of the day includes carbohydrates, thirty percent proteins and thirty percent of fat. According to the writer of this program, this is the best possible program for burning the fats and reducing access weight.

Eating Plan in Zone Diet:

The Barry Sears recommends one to follow the calculations of zone diet accurately. One may found these calculations a bit complicated, but from the time zone program has been introduced, regular efforts are been made by the people to simplify the calculations of zone diet.

One should eat at least little amount of protein with every course of meal and snacks. To provide carbohydrates to the body, one may include beans, vegetables, lentils, some carbohydrate rich fruits and whole grains in the diet. It is better to eat the “Unfavorable” carbs in small quantity. The carbs like pasta, brown rice, papaya, banana, mango, bread, dry cereals, carrot, tortilla, bagel and all the fruit juices should not be taken in high quantity.

Weight loss program of Zone Diet:

The technique that most of the dieters follow for weight loss is reducing the total intake of calories. The reduction in total calories intake is the key criterion for weight loss. One cannot lose the weight by 40:30:30 splitting of nutrients.

The major advantage of the Zone program is that one can lose significant weight in considerable period of time. One need not have to follow the strict plan of tasteless course of meal. One can eat anything that ends up with total intake of calories of the day. If one strictly follows the calorie calculations, one will surely succeed in healthy loss of weight.

Another advantage of this diet plan is that, it discourages the intake of beverages and junk food, which is probably considered as the main cause of weight gain.

Some people full heartily support the zone diet program, while some refuses it considering it as too hard to follow. But, speaking practically, one has to stay this much harsh with themselves if is really interested in losing weight.

Scarsdale Diet

The Scarsdale diet is a recently introduced diet plan by Samm Sinclair Baker and Dr. Herman Tarnower. This diet program makes one to restrict the daily food intake and promises one the weight loss of 0ne-pound daily.

In the restricted food intake plan, one can eat specified amount of vegetables and fruits having high protein content. The plan generally does not include much carbohydrates and fats. They are included but in very less quantity.

This diet program supports the herbal appetite suppressants and artificial sweeteners to enhance the process of weight loss. It does not have any calorie counting system, it in fact work by limiting the meals from breakfast, lunch to dinner. No snacking is allowed in this diet plan.

One should follow a strict meal plan that contains high quantity of minerals and vitamins and low amount of carbohydrates. One should rely on this meal program for at least one to two weeks.

The Scarsdale diet offers low calorie, low carb and lot of water in its eating plan. Drinking lots of water flushes off the entire system of the body and makes one to lose access weight faster. Scarsdale is the first diet program to introduce the low carb diet. But it has now lost its popularity because of other famous diet programs like zone diet and the Atkins diet.

One is supposed to follow the rigid eating plan in the exact way in which it is meant. After executing the plan for two weeks, people could find difficulty in finding the plan which will not let one to put on the weight again.

The Classic Diet plan of Scarsdale:

Rules:

One should drink at least 8 glasses of water or soda or daily.

One can add following stuff to the daily diet plan: salt, pepper, herbs, lemon, Worcestershire, vinegar, mustard, soy sauce and ketchup.

An example of one day meal of Scarsdale diet:

Breakfast: tea or coffee, sugar free and a half bowl of grapes.

Lunch: tomato salad + tea or coffee + any quantity of lean beef+ fish or chicken.

Dinner: lettuce and tomato salad + broiled fish + melon or grapefruit.

Quick Weight Loss Program

There are a large number of people over the world suffering with the problem of obesity. It not only affects the work performance of an individual but also have a negative effect on the overall health. There are a number of solutions for weight loss.

It includes diets, exercises and many products to provide a quick fix solution of the problem. Most of the quick fix weight loss solutions not able to provide a long lasting solution. In addition to that these products cause many side effects to the body.

To get a quick and long lasting weight loss solution an individual has to make some considerable healthy changes in the lifestyle. The following are some common changes in the lifestyle.

Diet control:

Diet control is the essential element of weight loss program. There are different diet programs made to control the amount of calories that an individual takes. The latest and most effective is the low carbohydrate diet popularly known as Atkin diets. The Atkin diet includes fat and protein in a considerable amount and cut short the carbohydrates.

The most common component of the Atkin diet are red meat, fish, chicken cheese and many other food that are lower in carbohydrate. The Atkin diet is found effective in controlling the weight quickly. After four to five weeks a person can start including the carbohydrate gradually.

Exercise:

Exercises are most beneficial for a good and healthy body. It provides effective solution to obesity as well as the other health problems. The intensity of exercise decides the amount of benefit an individual will get from it. The individual looking to have a fast weight loss must perform high intensity exercises in supervision of a trained person. These exercises must aim on making the muscles stronger; it will enable an individual to burn more fat and loose the weight quickly.

Nutrition:

The excessive diet control and exercise can cause side effects to the overall health of the person. The nutritional supplements are very effective to control the nutritional deficiency caused by the poor diet. The nutritional supplements can either be taken in the form of fresh fruits and vegetables or the chemical products.

Good sleep:

Good sleep is very important for quick weight loss. It will rejuvenate and repair the different parts of the body.

Drinking a plenty of water:

Drinking a plenty of water is necessary. The water makes the inner cleansing process more effective that will help an individual to achieve to weight loss target more easily.

To have a long lasting weight loss solution it is important to follow a well managed and effective program rather than depending on a quick fix readymade solution.

Atkins Diet Plan

Dr. Robert Atkins is the person who wrote about his diet program in his book “The New Diet Revolution”. The Atkins diet plan works in different style as compared to the other diet plans. Atkins diet offers certain criteria within which one can eat fat and proteins, but no or little amount of carbohydrates. Akins diet claims that one can surely lose the weight and can become thin by following this method strictly.

It is really a controversial claim in the diet plans for weight loss, but it has worked for many people and they all are happy with the achieved results. Over the 10 years of execution, the Atkins diet plan is found to reach the great heights of popularity. Its great impact is seen even on the food market. The food industry started preparing food items containing low or no carbs, which is really a remarkable achievement.

The main reason behind delay in popularity is probably the fact that this plan is not meant for everyone. But one cannot deny from the fact that it does help in weight loss.

The Plan:

Atkins diet plan includes three main stages. The first stage is known as the “Introduction phase”. This includes the two week period in which one is given introduction about the diet plan. During these introductory days one has to limit the carbohydrate intake to 20 per day. This schedule helps one to make the body adaptive to produce the energy with this much amount of carbs. One can consume moderate amount of fat by including poultry or fish stuff and protein as meat in the diet.

The next stage is known as the “Ongoing weight loss phase”. This is also known as the OWL phase. In this phase, one can continue intake of high amount of proteins in the diet, but one has to increase the total intake of carbohydrates to five per week. One has to stick to this phase until one begins to lose the weight. When one begins to observe loss in weight, then one can decrease the intake of carbohydrates.

In this stage one will be having the maximum consumption of carbohydrates. Further, one will be asked to change the consumption of fats, proteins and carbohydrates ratio in their diet. This stage will make one to set the parameters that one has to follow for the lifetime. These changes will help one to maintain the weight which one has lost for the lifetime.

After reaching the goal of ideal weight by the Atkins diet plan, one can again switch to the normal eating schedule. If one feels that is gaining the weight again, then one can simply go for the Akins diet plan. It is recommended to maintain a healthy diet so that no such condition occurs in the life.

Cabbage Soup Diet And Weight Loss

If one has been thinking about reducing the body weight, one may try to consume cabbage soup diet. The main reason of beginning a diet is one desire to get outcomes rapidly and the cabbage soup diet is the most excellent, it just stays for 7 days and knock the weight quickly.

At any time one desire to decrease body weight rapidly return to the cabbage soup diet. There is no superior method to get fast weight loss as compared to cabbage soup diet. If one does not want to consume cabbage directly, does not take tension, there are many health stores that offer tablet form of it. Therefore, it is available for all people who want to reduce body weight.

The soup of cabbage does not give lots of calories, however enables one to decrease body weight. The soup works as filler, ensuring that the consumer does not get starvation pangs or the reaction of hunger.

Because of the low quantity of calories that the human body is taking, a dieter going after the cabbage soup may feel some side effects. One can experience lightheaded or weak.

The soup that contains cabbage, as main ingredient must be taken for 7 days. It does not mean that it can be accepted as regular diet and there must be breaks in consuming it.

How to prepare cabbage soup?

For preparing Cabbage soup, one should take the following ingredients: -

Green Peppers- 2 or 3

A bunch of Celery

Onions (better to take green) – 6

Bouillon cubes

Diced tomatoes (2-3 cans)

A cabbage head

1 packed of onion soup mixture

Method of preparing soup

Take fresh vegetables and cut them in the large pot and add some water in it.

Cook the components for 10-15 minutes

Boil and cook the cabbage soup unless vegetables are soft.

Flavor the cabbage soup by making use of parsley, salt, garlic powder or pepper.

There is no superior method to jump-start at all weight loss schedule include the cabbage soup diet.

Natural Body Building

Bodybuilding not only means the building up of muscles but it also refers to building a quality of life. The bodybuilding not only keeps a person healthy but there is also a development of other qualities. Bodybuilding enables the bodybuilder to increase their devotion and center of attention to attain goals.

The person practicing bodybuilding can be used in many other parts of the life of a person. This is the reason why every bodybuilder grows natural muscle with the aim of making natural bodybuilding.

If one wants to build natural muscle following the weight training program, then take a right nutrition. When one is working, microscopic tears cop up in the tissues of muscles. The adequate protein is needed in order to restore the torn muscles. After doing training, the carbohydrates are also required by the body.

Protein is used by the body for building and repairing muscles instead of gaining energy. If one wants to check the calories of fats, carbohydrates and proteins consumed each day in building body, then one should check the calculation of calories chart. A diet should contain 20 percent of protein, 60 percent of carbohydrate and 20 percent of protein for building strong muscles.

Do not take a high protein diet. According to the nutritionists, the bodybuilder should take protein between 0.7g and 1.0g according to their body weight.

Last Meal of the Day

One should eat more protein such as tuna as compared to carbs and fats. 1g of fat, 30g of protein and 1g of carbohydrate are consumed by an average bodybuilder. This is because enough energy is not required by the body while sleeping. About 50 calories per hour are burned while sleeping. One should not load their body with food before going to bed.

Breakfast

Breakfast is considered as an essential part of the meal. The body needs fuel in building and repairing the torn muscles from the previous workout. The bodybuilder can have chopped banana, some peanuts, skimmed milk, an egg, yogurt and an apple in their breakfast. One should eat 20g of protein, 95g of carbs and 10g of fats in their breakfast.

Post-Workout Meal

This meal is also as important as the breakfast. The bodybuilder should include proteins and carbs as a fuel in their post workout meal for increasing the natural growth of their muscles.

Other Things Required in Building Natural Bodybuilding

One should also eat grains, fruits and vegetables, lean meats and low fat dairy products. One should avoid eating junk foods. The bodybuilder should drink plenty of water as it will help in transportation of nutrients, hydration and blood flow.

Body Building Tips

Best Body Building Tips

The main aim of building body is not building a handsome body. But it is done to maintain a good health. The person can build the body by lifting weight which can be done at gym or in home. So, one can follow various tips for building body and they are:-

One should consult the physician before starting any weight lifting exercises.

Then goals should be set and they should be defined. If one has set goals and cannot achieve them, then one leads to failure. So, one should set the goals for short term which can be achieved easily.

Then one should consider the budget with the aim whether one can afford to join a gym or can perform exercises in a home.

One should buy the best exercising equipment which should have a brand name and made up from best quality.

For building body, one should consume one gram of protein per pound according to weight of the body every day. Then one should increase their intake of daily protein to 2 grams per pound of bodyweight. This will help a body builder to quickly gain the muscles.

One should take about 3 grams of carbs per pound of body weight daily which will provide the person plenty of calories and energy and also supports repair and growth of muscles. Due to intake of carbs, the body will not lead to tear the muscle tissue during training.

One should eat the right amount of fats as well. One should eat omega-3 fatty acids which is found in swordfish and salmon and helps to prevent from inflammation of muscle, enhances synthesis of protein and improves formation of glycogen. One should eat swordfish or salmon about 3 times in a week or take fish oils about 5-7 grams daily.

Proper rest should be taken during training intervals which allows the immediate recovery of muscles. This will also enables the person to lift the heavier weights. One should rest for about 2-3 minutes after doing each set of exercise.

One should eat six meals daily which will increase the assimilation and absorption of the nutrients.

One should take simple sugars during their training meal which will help the person to restrain the production of cortisol.

One should do 6-8 sets of exercises which includes small parts of body in order to build more mass and about 10-12 sets for large parts of body.

So, one can follow these tips for building their body.

Lose Weight In Seven Days

Lose Weight In Seven Days

Reducing body weight can be the first resolution of This Year. A person should consider the following things to lose weight within only seven days: -

Green Tea for reducing body weight

Green tea is really amazing and effective to lose body weight. It has been used for numbers of years and yet stays the best teas in different regions of the world. Green tea have active and strong anti-oxidants properties that may assist to treat many health conditions.

It is fact that green tea is helpful in treating disorders like cancers, heart problem and another diseases. In recent times, researchers and scientists have proved that green tea is also helpful to lose body weight.

Vitamin B12

Vitamin B12 can improve the system and get rid of extra fat from body. An individual can take this in their diet and after coming back from exercise.

Exercising and Dieting

In the beginning exercising along with diet can be difficult to stick to. Always keep in mind to pick out the schedule of exercise and begin small. If one makes a decision to run, run unless one is extremely tired. An individual may just run for 5-10 minutes for the first day.

Program of weight watchers diet

The program of weight watchers contains a wide range of exercise with no foodstuffs. The advantages of going after the program of weight watchers are that one goes to members meetings. A numbers of members observe it is the motivation and support that keeps them pay attention on their weight loss goals.

Weight Loss Diets

Free Weight Loss Diet 1

For Breakfast

A full cup of hot coffee or tea and one can use Creamora for creamer. A teaspoon of creamora is equal to 10 calories.

Take one English muffin with a full tablespoon jelly or jam.

If wanted, take half grapefruit sweetened, as it does not contain any calorie.

In Snack, one can take a slice of angelfood cake with one-fourth of mixed fruit; in addition one can take snack with a full tablespoon cool whip.

For Lunch

One makes fun with a beverage that contains no calorie.

In Snack, take a single piece of fresh fruit such as one small apple, pear or peach OR one cup of cherries, grapes and strawberries OR a half of banana.

For Dinner

A single slice of bread with chunky soup, one make fun with a beverage that has no calorie

Free Weight loss diet 2

For Breakfast

Take a full cup of fresh fruit

A serving of cereal with fresh milk – half cup

Take a full cup of hot coffee or tea. One can use the Creamora for creamer.

In Snack, take a single piece of fruit

For Lunch

One should take a half can of soup, as it is sufficient in lunch.

One cup of veggies with butter spray that has no calorie, as one wishes, pepper and salt to taste

Take REAL Vanilla half teaspoon, skimmed fresh milk- half cup, one-fourth cup of ice and half banana/ 5 strawberries/ blackberries/ raspberries or peaches-half cup. And then use mixer/ blender/ stick mixer for mixing all ingredients.

For Dinner

Pita Pocket

Ingredients:

Half cup of diced or sliced meat

1 or 2 cups of shredded salad

Take one pocket bread

Pickle, bean sprouts, onion, mushrooms or tomato

Mix all ingredients to make stuff with a tablespoon of LOWFAT Salad Dressing or LIGHT Mayo stuff into the bread.

Free Weight Loss Diet 3

For Breakfast

2 slices bacon

2 eggs either scrambled, fried or boiled

A single slice toast

One cup of hot coffee or tea and use the creamora for Creamer

In Snack, one eats Ding Dong or a cup of cake

For Lunch

2 slices cheese

Grilled cheese toast

Bread-2 slices

Spray butter spray on bread. And then, toast in the toaster/ in a non-stick pan/ under a broiler. Remove it after a few minutes and decorate cheese to bread.

Juicy Slaw

Dash of Salt

2 full cups of cabbage

Dash of celery salt

Light mayo - a full tablespoon

Mix all ingredients and enjoy it.

In Snack, one takes a cup of BOXED Cereal such as Cheerios, Fruit Loops or Sugar Pops.

For Dinner

Take one tomato, two cups of lettuce, a full teaspoon of bacon, slice of carrot, onion or mushrooms slices, slices of boiled egg

10 Crackers or a slice of bread

Free Weight Loss Diet 4

For Breakfast

Serving of cereal with half cup of milk and a few peaches, half banana or some strawberries. One cup of hot coffee or tea with Creamora creamer

In Snack, one takes a piece of angelfood cake with a tablespoon of cool whip.

For Lunch

Fritoe Pie

A single slice of REAL cheese

Half can of Hormel Vegetarian Chili

A little bag of corn chips

In snack, one should take one-fourth of fruit of half English muffin.

For Dinner

Giant’s Salad

Ingredients:

1 tomato

A slice of carrot

2 cups of lettuce

Pickle

One full cup of raw broccoli

Mix all ingredients with radishes, raw squash, cucumber, mushrooms, sprouts, raw cauliflower or sprouts.

Weight Loss Tips for Long Term Period

Weight Loss Tips for Long Term Period

Weight loss tips for long-term period are to be doing well; one has to be stable in sticking to them. It is estimated that 50% of people in the United States are obese or overweight and most of people are searching for the best and miracle weight loss plan. When one considers the following to lose weight for long term period:

Discuss with the doctor

One should discuss with the doctor, if one quite confuses about what weight loss programs have to select or what to do. The dietician or doctor is the main person to discuss to assist assesses the complete health condition.

The doctor must tell one how to decrease the calorie intake, how many pounds one has to reduce and how to improve the physical action regularly.

Strong resolution

It is necessary to make a strong resolution for reducing body weight. A number of persons fail in their efforts for reducing body weight as they usually make mistake on the program. They assume that it does not issue it they move away from the firm course sometimes.

Drink large amount of water

A person must drink large quantity of water to lose weight. As, water is very useful to shed fat around the stomach or different parts of the body. The health care providers also recommend 8-10 glasses of water daily to reduce body weight. Actually, a few suggest drinking one or two glasses of water in the early morning

Take well-balanced diet

For long-term weight reduction, one should take well-balanced diet that includes fresh fruits and vegetables. One should prevent high-fat, high-carb and high-sugar diets. One should learn about what foodstuffs are perfect to reduce body weight. The health care providers may have suggested to prevent consuming fad-diets that assure that one will reduce about 10 pounds within 7 days.

Prevent Taking Alcohol

One should prevent drinking alcohol as it has a negative effect on the weight loss plan. One can easily stored and metabolized in the body. It is very necessary to prevent any weight loss program.

Dangers and Health Risks of Low Carb Diets

Dr. Robert Atkins was prepared different forms of diets. In today’s world, this is the main trend in the market of diet. Low Carb Diets are created on the assumption that limiting the quantity of Carbs in one eat will develop the body for burning fat to get the fuel it requires.

Are Low Carb Diets secure for body?

There is more discussion on the long-term period of possible effects of low carb diets. When people limit the eating of carb in their diets, they enable giving consumption of fat and protein to body. And all know that excess eating of fat in meals has been caused heart problems and other health conditions.

It is notable that low carb diet is decreasing an individual’s stamina. Mostly it is listening that carbohydrates is the constant resource of energy for body. If one feels out of strength or has any dizziness, it can be naturally.

One can be lost body weight fast on the meals, however, these diets are not connected with good way of life diets. One will gain the body weight, which one has lost if one quit low carb diets. One should perform physical exercises daily and follow simple consumption of diets habits, which is beneficial to keep healthy and loose body weight.