Deconstructing 10 Myths About The Seven-Day Diet

At one point or another, you might find yourself in a situation that will require you to slim down really fast. Whether it’s a wedding, high school reunion or another formal event, it would make a big difference if you were to lose 10 pounds in a week. You should be prepared to make dietary and lifestyle changes in order to lose this amount of weight in such a short time. Lucky for you, there’s a healthy eating plan that will provide you with a certain calorie count and all the necessary foods that your body needs in order to function smoothly.

This diet has gained quite a following recently due to its quick results. On the other hand, there are other people who associate it with starvation and complicated eating plans. There are actually a lot of myths surrounding this diet. But how to know what is true and what is false? Read below and find out the truth.

You Lose Only Water Weight with this Diet

While a big amount of your weight loss is due to water weight, you actually lose some body fat as well because you will consume a low number of calories while on this diet. This is not a long-term solution to losing weight but it’s ideal to kick-start your metabolism.

You can’t do the Diet More than Once

This diet doesn’t impose how many times you can do it. You only have to keep in mind that between two dieting cycles you must have a period of rest of at least 1-2 weeks before you begin the 7-day diet again.

You Can Eat Anything After you Complete the Diet

You have put a lot of effort to lose 10 pounds by following this meal plan and if you want to continue losing weight or maintain it, you cannot go back to your old eating habits. A good long-term solution would be to follow a healthy, balanced meal plan combined with a regular exercise routine.

You can Drink Alcohol With this Eating Plan

Alcohol is strictly forbidden if you seriously intend to lose 10 pounds in one week. It is full of empty calories and doesn’t add any nutritional value to your diet. It’s better if you don’t drink alcohol even after you complete it, as nothing good ever comes out of drinking alcohol.

You can’t Add Salt, Pepper, and Other Spices to your Meals

As you’ll be drinking a lot of water throughout this dietary regimen (8-12 glasses a day) you can actually use salt, pepper, and other spices to add flavor to your meals. But always remember: moderation is the key. Thus, you shouldn’t use excessive amounts of salt in your food.

Wheat Bread and Cereal are Allowed on the Meal Plan

When you’re following the 7-day diet plan to lose 10 pounds, you’re not supposed to eat wheat bread, cereals etc. because they contain gluten and this diet doesn’t allow it. In fact, any high-gluten food may cause weight gain and other health problems. If your normal diet consists of high-gluten foods, then you won’t be able to maintain the pounds you lost after the diet regimen.

Dry Fruits and Nuts are Good Snacks in Between Meals

This healthy eating plan forbids the consumption of dry fruits and nuts because they are high energy foods with a high level of nutrients that you do not need with this diet. On the other hand, these are considered as healthy snacks in small quantities after you complete the week-long diet.

You can Drink only Water Throughout the Diet

In addition to 8-12 glasses of water a day, you can also drink black coffee or herbal/green tea. However, remember not to use any sugar or artificial sweetener.

You can’t Drink Lemon Water in the Morning

Health experts actually recommend drinking lemon water on an empty stomach in the morning. It’s really beneficial as it flushes the toxins out of your system and helps relieve indigestion or ease an upset stomach. But, you mustn’t use sugar or honey. Even though honey is very healthy, it adds a lot of calories you do not need and can impede your goal to lose 10 pounds.

Conclusion

All in all, I hope I have successfully deconstructed some of the myths surrounding this diet. This diet is actually one of the best ways to lose 10 pounds in seven days. By the end of the week, you will not only burn the extra calories, but you’ll also have a glowing and gorgeous skin.

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Benefits of Salmon

Benefits of Salmon

In a nutshell, salmon’s nutritional content makes it a top in the world’s healthiest foods. High in nutritional value, the salmon has a number of benefits to the entire body. Feeding salmon the school going children helps in preventing ADHD symptoms and can improve their academic performance. It assists children to focus more and better.

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Diet Versus Exercise

Diet Versus Exercise

The debate rages on. What's most important, a healthy, well-balanced diet or an active lifestyle that incorporates some type of exercise? Let's take a close look at what each can do for us, and at what cost.

About Diet

Diet Minded Eat less, weight less. Simple - right? But from Atkins to the Zone, there's no shortage of nutritional approaches to weight management. Too bad the multi-billion diet industry seems to create more confusion than solutions - a major drawback for those stuck on dieting, spending lots of money, and going nowhere.

Dieting, or temporarily changing one's eating habits in order to shed body fat is at best, a band-aid approach to weight loss. A more sensible method involves taking the time to learn how to eat, what foods are good for you, and what you need to avoid or moderate in your daily diet. Instead of blindly following the latest fad diet, educate yourself through reading, seeking out a nutritionist, or even consulting your doctor on what's best for you. Eating right can involve a bit of leg-work, but eventually you'll learn that fad and gimmick diets are just a waste of time.

Sticking to a sensible eating program can also involve some discipline and sacrifice. Running into the nearest McDonald's whenever time is short and hunger hits are no longer a viable option. But the hundreds of unwanted fat calories you'll avoid, that would have otherwise found their way directly to your hips, will be well worth the sacrifice.

Most experts agree that the best way to reduce body fat is to never let the unwanted calories cross your lips in the first place. The simplicity of this statement is lost on many of us, but you'll be amazed at how much less you need to exercise when you stop eating too much of the wrong foods.

At the same time, nutritional requirements of protein, carbohydrate and yes, even fat, must be met. You also need minimum daily requirements of vitamins and minerals, as well as plenty of water and fiber. This is where the self-education really kicks in; --out and out starvation just won't work, and can lead to serious eating disorders, such as anorexia and bulimia.

But don't forget about the fringe benefits of eating sensibly. The resulting lowered cholesterol and tryglyceride levels reduce your risk of heart disease, while stable blood sugar minimizes your risk of diabetes and its associate problems. Your risk of developing certain types of cancer is also significantly lessened.

About Exercise

Exercise Ecstasy to date exercise is the closest we've come to finding the fountain of youth. Exercise can change the way you look, feel, and perform, as well as have a tremendously positive impact on your health and almost every aspect of your life. But it isn't all good news. For an exercise program to get results, you need to set aside a certain amount of time and energy! Running yourself into the ground, working long hours, and not sleeping right hardly makes for the ideal scenario. Here too the solution involves a bit of self-education, discipline, and prioritizing. You'll need to take a realistic look at how much time you can devote to an exercise program, and restructure your daily schedule accordingly. The key to success is formulating a plan that doesn't waste your time and effort doing the wrong thing.

Another hazard to avoid when taking to the gym is exercising too much, or over training. This can sabotage the most well intentioned novice or seasoned athlete. Over training can also make you sick, or set you up for an overuse injury. A comprehensive plan based on sound knowledge will help steer you clear of this all too common problem.

The cost of gym equipment and a health club membership represent another drawback to the active approach to weight loss. Fortunately, it's not the cost of the equipment that gets results. Experts have found that exercises done with simple dumbbells can be just as, or even more effective than exercises done with sophisticated machines, like those you'll find at any health club.

Setting up a simple, economical home gym will also help overcome some of the time limitations by cutting out travel to and from the gym. With a small initial investment and a few square feet of floor space, you can add convenience to the list of why an exercise program can be so effective.

Low Carb Diets

Low Carb Diets

A low carb diets are the diets that limits your carbohydrate intake. The low carb diet can be very effective when trying to lose weight. It can help to regulate and stabilize blood sugars, stabilize your energy level, suppress your appetite and it can help stop sugar cravings. Being on a low carb diet does not mean you have to completely rule out carbs, it just means you ned to cut back and consume less carbs than you normally would. Carbs are a leading factor of weight gain today. Many low carb diets limit carb intake to fewer than fifty to one hundred grams. For some, this may be a drastic change.

Some dieters experience difficulty sticking with a low carb diet. In the beginning, you will experience sugar cravings and some will give in after a couple days. Instead of dieting, the trick is to make this a way of life. Make the decision to live a healthier lifestyle.

It is important to remember to check other ingredients and nutritional facts as well as carb facts when on a low carb diet. You still want to watch the amount of fat you consume. Just because a food is low in carbs, does not mean it is healthy. Read the labels. Some foods that are low in carbs, such as fatty meat, may contain a high fat content and can lead to high cholesterol. This is not true of all low carb foods, but is a general rule to stick to.

Benefits of a Low-Carb Diet

Benefits of a Low Carb Diet

* Appetite suppressant - Many low carb foods are high in protein and have more fat, which fills you up faster and makes you less hungry. If you are not as hungry as you normally would be, you will consume less food and it will result in weight loss.

* Weight loss - If you are less hungry, you will consume fewer calories. Also, consuming fewer carbs forces your body to turn its own stored fat into fuel.

* Can lead to a reduced risk of type II diabetes - By lowering your carb intake, you are also lowering your sugar intake. This will result in less sugar spikes throughout the day. Once consumed, carbs are transformed into simple sugars and released into the bloodstream; resulting in elevated blood sugar levels. A low carb diet helps to promote lower blood sugar levels and helps to regulate blood sugar levels.

* Steadier energy levels- When you consume large amounts of carbs and sugar, your energy levels goes down. By greatly reducing your carb intake, you energy levels will not fall.

* Increased levels of "good" cholesterol levels - HDL is a type of cholesterol, but is often referred to as a "good" cholesterol. HDL helps remove "bad" cholesterol from the body by moving it to the liver where it will be reused or excreted.

*Help reduce the risk of heart disease - Higher levels of HDL lower the risk of heart disease by lowering the amount of "bad" cholesterol in your body. Low carb diets also help to lower triglycerides, which lowers the risk of heart disease.

* Lower blood pressure - Low carb foods tend to lower blood pressure, greatly reducing the risk of major diseases such as stroke, kidney failure, and heart disease.

How Low Carb Diets Work

How Low Carb Diets Work

Whan you consume carbs, your body burns them for fuel. If there is an excess of carbs in your body, the excess carbs are stored as fat and distributed throughout your body. If you drastically cut the amount of carbs you eat, your body will then be forced to burn its own fat to be used for fuel. This will result in weight loss.

Lower Carb Foods

Low Carb Foods

Each low carb diet is different. Some low carb diets eliminate certain foods all together or, others limit the amount you can intake. Below is a list of foods that are low in carbs.
Meat - Beef, pork, chicken, lamb etc.

Fish - Every kind of unbreaded fish and shellfish

Eggs - Any kind

Cauliflower - Cauliflower is often used in place of higher carb foods, such as potatoes and pizza or bread dough. It can be mashed, made into tots and turned into a delicious dough.

• Lettuce 
• Zucchini - Zucchini can be used to replace higher carb foods such as pasta. 
• Peppers 
• Cabbage 
• Broccoli 
• Carrots 
• Cucumber 
• Spinach 
• OlivesEggplant 
• Eggplant 
• Mushrooms 
• Asparagus 
• Avocado 
• Onions 
• Full-Fat dairy products 
• Butter, coconut oil, olive oil 
• Cheese 
• Greek yogurt 
• Nuts 
• Seeds 
• Berries - In limited amounts 
• Water 
• Coffee 
• Tea 
• Foods Not Allowed or Limited 
• Sugar - ice cream, soda, candy, fruit juices 
• Starchy Vegetables - Corn for example contains a high carb content. 
• Fruit high in carbs - Bananas, apples, grapes 
• Pasta 
• Bread 
• Grains 
• Wheat 
• Potatoes 
• Beer 
• Highly processed foods

 Remember, not all diets are for everyone. A low carb diet is an excellent choice to help you lose weight fast and keep it off. Carbs can be hiding in places you don't expect, so make sure you the read the labels at the grocery store. If you are not sure how to shop for low carb foods, try shopping the outer sections of the grocery store. This is where you should purchase the bulk of your groceries because this is the section where the meat, vegetables, and dairy sections are. The middle aisles are usually full of processed foods that contain a large amount of carbs.

3 Best Belly Fat Diet

Belly Fat Diet

Belly fat – abdominal obesity – is one of the most common cosmetic problems currently and only an effective belly fat diet can prevent the issue from morphing into a health disaster eventually. In an age where unhealthy lifestyle habits are the order of the day, most people find themselves with a “muffin-top” look and then fret endlessly over what to do. For men, the recommended waistline size of 40 can be termed as healthy and on the flip-side, 35 for women is advisable.

Therefore, anything above these sizes means that you should take the initiative to get rid of the excessive fat around your waist for safe measure and only via an effective belly fat diet. Before anything else, it is worth noting that getting rid of excessive belly fat is no mean feat to achieve. In fact, you are better off taking preventive measures to contain the issue before it gets out of hand.

That said, there are a plethora of steps you can use to get rid of such fats ranging from cardio exercises to over the counter pills. However, most of these solutions are actually gimmicks or ineffective in one way or the other. Your safest bet therefore lies in an effective belly fat diet plan. Without any further ado, let’s have a look at the top four foods that you can use to counter the excessive fat on your waist and while at it, get your sexy back.

The Top Three Foods in a Belly Fat Diet:

Contrary to common perception, your body doesn’t even want to store fat. However, the string of cravings and lack of proper sleep actually play a lead role in belly fat accumulation. You therefore have to figure out how to resist these cravings, besides getting a good night’s sleep everyday in order to boost your metabolism levels. Below are the top three foods that can help you achieve your weight loss goals.

Nuts:

Who doesn’t love nuts? If you needed yet another excuse to feast on these fatty legumes; well now you do. For starters, nuts contain mood-enhancing magnesium that helps your brain to effectively produce melatonin. In a nutshell, eating nuts regularly can indeed help you get proper sleep and hence, speed up metabolism rates significantly. In animals for instance, it is this magnesium that leads them to hibernation, while in humans, magnesium supplementation will help those that have a hard time sleeping get sufficient and peaceful rest. In short, all foods rich in magnesium are basically weight-loss friendly meaning you can never go wrong with the likes of nuts, soy or bran for instance.

Fish:

You most likely will have a sleeping disorder every now and then if your diet is deficient in omega 3’s. The most sufficient source of omega 3 is fish of course and in fact, the single most reliable source of the essential mineral. According to a number of proven studies, supplementing your body with omega 3’s can go a long way in lowering the risk of dementia significantly, enhance your heart health and also, improve your moods. For weight loss enthusiasts, though, it is worth noting that fish is extremely rich in protein meaning that it will actually leave you feeling fuller for longer. To sum it up, you not only get to deal with the craving issues but also burn more calories as the human body is known to burn more calories while digesting proteins more than any other type of food. Incorporate sardines or salmons in your belly fat diet and you certainly won’t regret.

Milk:

Including milk in your belly fat diet would certainly be in your best interest thanks to a myriad of factors. For starters, milk is rich in calcium and according to a number of credible studies, the mineral is known to optimally burn excessive fat in the body. In short, calcium rich foods rank among the most effective weight loss foods. Secondly, calcium-rich foods such as milk also help individuals to sleep better thanks to their distinct ability to relax the muscles. To sum it up, you are better off taking a glass of milk or fortified orange juice rather the can of soda you’ve become accustomed to.

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HEALTHY DIET PLANS - TYPES, HOW TO ACHIEVE THEM AND BENEFITS OF GOOD DIET PLANS

healthy diet plans

There are various types of healthy diet plans which include;

1. Vegetarian diet; this diet excludes any consumption of meat.

1. Raw food diet; involves intake of non-processed food and drinks.

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Low Carbohydrate Diet

Low Carbohydrate Diet

Low carbohydrate diet limits the amount of starch consumed by an individual per day to between 20 to 60 grams. Most of the time, such a program is administered to individuals as a prevention and a treatment for diseases like obesity and diabetes. Moreover, it may also serve as a way of bringing down an individual’s weight.

A low carbohydrate diet taken by different individuals usually varies. This variation is caused by a number of factors. They include the health of the person, the extent to which the individual exercises and the amount of weight that the individual aims at losing. All these are usually considered before an individual engages himself or herself in a low carbohydrate diet Plans to ensure it does not result in adverse effects on the individual’s health.

Low Carbohydrate Diet in Nutritive Carbohydrates

A low carbohydrate diet usually endorses the reduction of consumption of nutritive carbohydrates that are customarily known as “net carbs.” Foods such as bread, desserts, rice and pastas contain high net carb content. It is such foods that individuals on a low carbohydrate diet are advised against their consumption. Alternatively, individuals on low carbohydrate diet are encouraged to consume more of non-nutritive carbohydrates and proteins. Examples of such foods are meat (the one from grass fed animals is preferred) ,dairy products such as cheese, and vegetables like broccoli. Also nuts, fruits like apples and pears and fish (preferably wild caught fish) are recommended.

Individuals on a low carbohydrate diet are usually advised to make an eating program to ensure they strictly maintain their diet. For example on a Monday morning, an individual on a low carbohydrate diet may have an egg fried in coconut oil together with some vegetables. For lunch the individual may take yogurt plus a couple of almonds. He or she may have a cheese burger for supper supplemented with some vegetables. On a Tuesday, eggs together with bacon may be taken for breakfast, the leftovers from the previous supper may be taken as lunch and then salmon plus vegetables may be eaten for supper.

Low Carbohydrate Diet Week Plan

On Wednesday, vegetables plus eggs may do for the breakfast, shrimp salad may be taken for lunch and grilled chicken together with vegetables taken for supper. On Thursday, the individual may have an omelet fried in coconut oil for breakfast, a smoothie plus berries for lunch and then vegetables taken together with steak for supper. Friday may be graced with bacon plus eggs for breakfast, chicken salad as lunch, and vegetables taken with meatballs for supper. On Saturday, an omelet together with some vegetables may serve as the breakfast; yogurt served with a couple of walnuts may be taken for lunch and then meatballs plus vegetables eaten for supper.

To complete the seven days of the week, bacon plus eggs may be taken as the breakfast on a sunday, a smoothie together with berries as lunch and chicken wings and spinach as the supper. Such a program is just an illustration of how an individual on a low carbohydrate diet should feed daily. If followed strictly the individual is almost guaranteed of achieving the desired result.

The individual on a low carbohydrate diet should ensure that vegetables are part of the daily diet. Moreover, nutritive carbohydrates should be avoided. This is to keep the aim that the amount of consumed carbohydrates averages between 20-60 grams per day. If possible, below 50 grams per day. Note, if an individual is of good health and is actively involved in exercises regularly, then he or she may supplement his or her diet with regular tubers. Examples are sweet potatoes, arrow roots and yams.

Why Take a Low Carbohydrate Diet ?

Someone may ask this. Well the benefits associated with a low carbohydrate diet make a strong case themselves and make this question sound more of a rhetoric one. This is because the advantages are quite many. Among them are: it provides a quick means of losing weight to individuals, it reduces the risk of suffering from heart diseases, it causes quick weight reduction and reduces the visceral fat that surrounds internal organs(which is a health hazard if left to accumulate). Also a low carbohydrate diet reduces the level of insulin and sugar in the blood, lowers blood pressure and cures various disorders of the brain.

It is important to note that when a change in the normal feeding habits occurs, the body is bound to respond. Therefore, when individuals begin a low carbohydrate diet, their bodies are bound to respond in various ways. Some of the ways in which the body may respond include the reasons for taking the low carbohydrate diet. The body may reduce in weight, or respond positively to an attack by a disease such as diabetes and obesity. However, adverse effects may also come with a low carbohydrate diet.

Negative Effect of a Low Carbohydrate Diet

The major negative effect of a low carbohydrate diet is constipation. According to a number of physicians, who have carried out clinical tests on this issue, many individual fulfill their bodies’ fiber requirements by consuming the net carbs. However, since in a low carbohydrate diet their consumption is limited, the body gets insufficient quantities of fibers which result in constipation. This should not, nevertheless, discourage individuals from taking a low fiber diet. It has been proven that if individuals can strictly follow a low carbohydrate diet, they will be replacing the high fiber starchy foods with vegetables. These vegetables as well have high fiber content. They will, therefore, provide sufficient fibers to the body which should avert constipation.

In conclusion, a low carbohydrate diet is beneficial to all individuals. Therefore, all individuals should not deny their bodies the numerous benefits by giving the low carbohydrate diet a try.

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Low Carbohydrate Diet Plans; Perfect Timing for Those Who Want to Stay Healthy

Low Carbohydrate Diet Plans

Low carbohydrate diet plans include foods that are low on carbohydrates are appealing for those who are managing their weight and those recipes are tasty with lots of flavor. Foods such as bread, pasta, rice cereal, starchy veggies, and fruit. These types of foods can help you lose weight as well. There are food diets that are fatty and high in protein too.

The fact is that the "low carb" balanced diet plan do help you lose weight quickly, but aren't always recommended. For those who are have heart diease, or prone to it, the American Heart Association says that low-carbohydrate diet plans can restrict peopole from healthy types of foods.

With the right plan, it can be reversed. There are plans or diets that require fruits, veggies, and other essential foods with minerals and vitamins that are needed by everyone.

There does need to be more studies though, and staying within a short term (1 yr.) low carb diet, you'll be fine with the right low carbohydrate diet plan.

(For those who are pregnant, health experts suggest not to go on a low carbohydrate diet plan.)

Reasons for low carbohydrate diet plans

Low carbohydrate diet plans are simply the diets which are mainly for those who are diabetic or obese. There are foods with low carbs that are easily digestible and that's your pastas and breads for instance. Replacing them with foods that contain a high percent of fats with moderate protein is common. Some of these types of foods that replace these easily digestible foods are fish, meats, shellfish, eggs, poultry, nuts, seeds, and cheeses.

Some other foods which are low in carbohydrates are mostly salads, vegetables such as kale, spinich, and collards. Fruits, such as berries, strawberries, and strawberries are especially good for low carb diet plans.

Low Carbohydrate Diet Plan Snacks

Healthy low carbohydrate diet plans can include snacks which can either be sweet or salty. Soeme pack a "punch" such as smoothies, flavored cracker, and the popular granola bar.
Here are some low carbohydrate diet plans snacks recommended by health and fitness experts whom know the meaning of food and diets:

Cheeses and apples

Cut up some apple slices and add string cheese; mix in a cup and you have a combo of fat, protein, and fiber which makes up to approximately 10 grams of carbohydrates.

Avocado on a crisp

Guacamole sounds good, but this is a snack. Avocados are great when you mash some and spread the avocado on light rye crisps. Eat it like a mini sandwich because two of these avocado crunchy snacks are valued at 18 grams of carbs. There are fiber and hearty (good) fats that are recommended as well.
Roll-up turkeys

1 ounce of deli turkey or sliced turkey is great, but roll-up a lettuce leaves with mayo or mustard. It's light and crispy and has 3 grams of carbs which is ideal for the afternoon snack at school or for work.

Cottage Cheese with berries 

A healthy carb diet plan should always include some type of berries.
This snack is favored by many healthy fanatics: Put low-fat cottage cheese in a cup and add 1/2 a cup of fresh / frozen blueberries. It's an option to add a "no calorie" sweetner with it. This is worth 18 grams of carbs for a might healthy snack to eat in the mid-afternoon instead of the vending machines.

Peanut butter and stalks 

This one is easy; filling in celery stick slices with 2 tablespoons of peanut butter. This you can prepare before work or school and share if you like, for that extra energy boost because of the peanut butter. It packs 9 grams of carbohydrates in each slice.

Better beef jerky

Jerky has been going upscale in recent years, and there are better options now than the over-processed mystery-meat versions you’ve had before. Look for jerkies made from grass-fed beef, which have big flavor and just 10 grams of carbs per serving (about 1.5 ounces).

Eggs; with a kick 

Eggs are great when they are hard-boiled. Considered as the power snack for some, but for others cutting one in 1/2 and then dash a little hot sauce, if you'd like, can go a long way. It's packed with protein plus, this type of bite is less a 1 gram of carbs.

Nuts 

The classic nutty mix is perfect for a snack; this will give you an energy lift as well in the mid afternoon. You can put this one in your desk drawer once you prepare an ounce of mixed nuts in a zip-lock. The salty, crunchy mix can keep you going for hours, plus it gives you 5 grams of carbs.

Kale chips 

With only 10 grams of carbohydrates, kale leaves may not be tasteful for some people, but 1 tablespoon of oil with some salt on it, but only 1/4 teaspoon of salt will do fine. What you do is roast the leaves at 300 degrees for 20-25 minutes in the oven; once the kale is crispy, their ready to eat!

Tomato tuna-stuffers 

The benefits of tuna and tomato will be so favorable that you will think why you didn't think of it in the first place. Similar to a tuna sandwich, but you pack 3 ounces of tuna (canned) in a half of tomato and this healthy, hearty snack will give you 3.5 grams of carbs.

Perfect Timing for Low Carbohydrates Diet plans  

Finally, with these low carbohydrate diet plans that include healthy snacks, they will help those who need to lose weight and are diabetic. For those who are busy bodies, timing is essential; eating these snacks while at work or school are ideal. Along with exercise such as yoga or any of your favorite exercise, low carbohydrate diet plans will work for you if you are in need of the easy digestible types of foods. With some being high energy foods such as in the mid-mornings or mid-afternoons, these are healthy and perfect for you. Finally, they don't have to be bland, adding a little flavor such as a little salt or hot sauce will give them some tasty zest to them, but that's optional.

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Weight loss foods

Weight loss foods

Maintaining a proper and healthy diet is as essential as not skipping the gym or one’s regular exercise routine when it comes to weight loss. Well here are some foods on can use during the weight loss period to help get optimum results.

Greens with lots of leaves - Weight loss foods

Greens are known to be very nutritious and packed with a lot of vitamins and essential mineral salts. Calcium salts can be found in very leafy greens. The salt helps in burning fat in the body aiding one to lose weight. The other good thing about leafy greens is that they have a low amount of carbohydrates calories hence one can take a lot of them without the possibility of gaining fat. The fiber in them helps to tone muscles in a healthy way. 

Broccoli - Weight loss foods

Although they may make a person blot, one is advised to steam Broccoli first to avoid this. Steaming it will not take away the nutrients that it possesses. Broccoli has calcium salts that are known to fight cancer. It also has a lot of fiber that help reduce the amount of calories one takes in any serving.

Almonds - Weight loss foods

If you take each almond as a pill for weight loss and combine it with a diet that is free of calories, then you sure will get rid of more fat in less time. If those who work out, the amino acids present in almonds help burn fat faster during the exercise routines. One is advised to take almonds just before hitting the gym or carrying out any other sort of exercise activity.

Avocados - Weight loss foods

Unlike other fruits which are abundant with carbohydrates, avocados are full of fats that the body needs and uses. Potassium and fiber are also some of the nutrients the fruit has. The good thing about avocado fat is that it increases the rate at which nutrients are absorbed from vegetables by almost 15 times. This is why nutritionists recommend that it be used in salads. Plenty of water in the avocado prevent the fruit from having too much carbohydrate. 

Legumes

They include foods such as beans and peas. These foods are known for their high protein content but also have a lot of fiber which all make sure one is satisfied without having to add a lot of unnecessary fats. Cooking these foods well is most however important as most people react differently to them.

Greek yoghurt - Weight loss foods

This yoghurt contains a lot of protein, about three times that of an egg. It is as thick as most yoghurt and still creamy and tasty. The yoghurt serves well as morning breakfast and one is sure to get satisfied to full after taking it due to the acid in it. a fact from a survey shows that people who take Greek yoghurt took a bit longer to take the next meal than people who take other foods. This can help in maintaining a low intake of fats. 

Green tea

Forget all the speculations the green tea doesn’t help cut weight. Having a lot of antioxidants, the tea can help one lose a lot of fat especially in the midsection of the body. This is because the antioxidants help to increase body energy, fight against inflammation and burn much fat. It does this helping the body achieve a faster metabolism rate. Topping the beverage up with juice form a piece of sliced lemon and will assist in getting better results.

There are many other foods that can help anyone with weight loss concerns but the ones in this list are easy to find and are common among most people.

Balanced Diet Plan

Balanced Diet Plan

How do you take care of yourself? Wouldn’t you want to be fit and healthy again? How have you fared when it came to following a diet plan?

Dieting can be a way out in losing weight, provided you take the required supplements and keep your nutrition level adequate. Here are five amazing ways to be on diet and a balanced diet plan that will actually work for you.
 

1. 1. Incorporate Fruits and Salads

Fruits are high on nutrient content as they contain ample amount of vitamins, minerals, fiber and water content. They can easily substitute your food substances containing a high amount of carbohydrates, proteins, and fats that make you gain weight.

So, instead you can resort to fruits that also provide a very good amount of Vitamin C and fresh vegetables like cucumber, tomatoes, cauliflower and so forth. This forms an important part of a balanced diet plan.

2. Drink Plenty of Fluids 

One of the easiest ways to be on a balanced diet plan is by increasing your liquid intake when feeling hungry. You can take juices, shakes, water, energy drinks and canned drinks when really hungry. This will keep you hydrated and also satiate your hunger.

3. Eat in Small doses 

Here is what we do wrong when we want to lose our weight. There might be a 12-hour gap between the meals, but we make up for it by eating that extra bit. This in turn ensures that we have more calories than before and the calories burnt really do not make any difference.

A very healthy way to be on a balanced diet plan is to eat in small proportions. One should never eat a lot in one go, this is harmful to the body as the food digests slowly, one can suffer from gastro-intestinal and stomach related malfunctions and diseases. Some people have a low metabolism. Therefore, it’s recommended to eat in small quantities every two hours.

4. Take Health Supplements like Shakes 

It’s a good idea to take diet supplements instead of a full course meal. Go for options like yoli shakes that are rich in nutritive content like vitamins, minerals, fiber, and protein, which also don’t lead to weight gain.

In fact, these hunger suppressants are made in such a way that it keeps you full for long durations, and you can easily skip your meals. There are many products available in the market under different labels. Just make sure that its not expired and doesn’t contain harmful products.

5. Staying on Track and cutting down on processed foods and chocolates 

Have you ever noticed that when you are sad and not doing something constructive, you tend to feel hungrier? Research states that people get unfit more on fast and processed food like French fries, chocolates, canned stuff that are way too high in calories and result in weight gain when sad. So, just feel happy and enthusiastic and remain engaged to refrain from binging and chomping all the time.

How does simple fitness and simple eating help you get back in shape? 

 
Everybody wants to look good and stay fit. But are you aware it takes a lot of hard work, observing healthy habits and maintaining a healthy lifestyle as far as eating, drinking and exercising is concerned.

The right food and abstinence from many bad habits like smoking, boozing and being habituated to drugs can go a long way in making you look really good. So, what does one do to look good and get back into shape? Here’s a quick guide to help you out with your balanced diet plan.

1. Eat healthy food, have a balanced diet: Having a well-balanced diet goes a long way in making you look good and shaping your health. A lot depends on what you eat, when you eat and how you eat. Always remember include all the nutrients in your diet. Consuming a balanced diet comprising of carbohydrates, proteins, vitamins, minerals and roughage is really important and very essential to look good and stay fit.

2. Drink plenty of fluids: Drinking a lot of fluids and water is very important especially in hot and humid climatic conditions to stay hydrated and maintain the water content of the body. A fit body depends upon you water and liquid intake. You should never forget to carry a water bottle and lots of juices and liquid when you are travelling, moving out or going for a walk and exercise.

3. Do Simple Exercises: if you have gained weight and want to shed some calories as soon as possible, the best thing to do is to invest some time and energy exercising. A good exercise is worth a thousand dollars spent on other things as it’s the best for your body and it manifests itself just the way your body needs and demands depending upon your body type.

It increases your blood flow, makes you sweat and also lose weight. You can always try light and simple exercises at home and even when you are out you can always prefer to walk rather than using your vehicle. Try cycling and jogging to lose weight and make an athletic body. It is the best way to look fit and stay in shape without resorting to any pills and medicines.

4. Prepare a routine: Adhering to a good routine, maintaining a strict schedule for diet, exercise, sleep or getting up is quintessential for getting back in shape and looking good.
So, try these simple techniques and methods and you will really look fit and healthy. Just practise it regularly and soon you will be the cynosure of all eyes.

You Might Be Interested in: High Fiber Diet

High Fiber Diet

High Fiber Diet

It’s no secret that eating more fruits and vegetables is important. But do you know why? One major reason is for the dietary fiber. Dietary fiber is found in plant foods such as fruits, vegetables, and grains.

Experts recommend a high fiber diet for most Americans. For men under 50 years old, this means about 38 grams of daily fiber and for men over 50 years, 30 grams is the daily recommendation. Women under age 50 should eat 25 grams dietary fiber per day. Women under age 50 should eat 21 grams per day.

Why Is a High Fiber Diet Good for You? 

 
— Bowel regularity: A high fiber diet keeps you regular and prevents constipation. It also makes stools softer and bulkier. This in turn decreases risk of developing hemorrhoids and diverticulosis.

— Improve cholesterol and triglyceride levels: Daily intake of certain types of dietary fiber will help lower cholesterol and triglycerides. Also, a high fiber diet may lower risk of coronary heart disease.

— Reduce risk of colon polyps and cancer: A high fiber diet may reduce your risk of developing colon cancer, although this is not yet proven.

— Strengthens the colon wall: Eating a high fiber diet promotes the growth of beneficial bacteria in the colon. It also decreases the presence of harmful bacteria. This strengthens the wall of the colon.

— Improve blood sugar levels: Fiber slows down the digestion and absorption of sugars. This means sugar enters the blood at a slower, more even rate. Therefore a high fiber diet can be beneficial for people with diabetes or at risk for developing diabetes.

— Promote weight loss: Daily intake of dietary fiber may cause weight loss a few different ways. Fiber is filling and makes you feel full long aster a meal. Therefore, you eat less. Also, high fiber diets promote the growth of good bacteria in your gut. These good bacteria turn off some hunger hormones and produce other hormones that cause feelings of fullness. High fiber diets may also decrease the growth of gut bacteria that absorb large amounts of calories.

Types of Dietary Fiber 

 
There are 3 important types of dietary fiber: insoluble, soluble, and prebiotic soluble. All 3 play a role in our health and should be a part of a high fiber diet.

Insoluble fiber does not dissolve in water and is not fermented by bacteria in the colon. Instead, it retains water and produces larger, bulkier, and more regular stools. This action reduces risk of diverticulosis and hemorrhoids. Good sources of insoluble fiber are:

— whole grains

— corn and popcorn

— nuts and seeds

— potato, apple, and pear skins

— green vegetables like green beans, zucchini and celery

— tomatoes

— kiwi

Soluble fiber slows down digestion because it attracts water and then forms a gel-like substance. This type of fiber promotes weight loss. It is found in:

— legumes (peas and beans)

— oats, rye, and barley

— berries, plums, apples, bananas, and pears

— broccoli and carrots

— root vegetables

Prebiotic soluble fiber is a newly identified type of fiber. Also known as inulin
or fructan, these fibers are fermented by good bacteria in the colon.

The following foods are good sources of prebiotic soluble fiber:

— asparagus

— yams

— onions

— garlic

— bananas

— leeks

— agave

— chicory, Jerusalem artichokes

How to Increase Dietary Fiber 

 
While a high fiber diet is generally healthy for everyone, you should always discuss diet changes with your doctor. Once your doctor gives you the green light, try some of these suggestions:

— Choose a high fiber, whole grain cereal for breakfast. Add fruit such as
berries or bananas.

— Use whole grain bread for toast and sandwiches.

— Substitute beans for meat a couple times a week. Beans are a good source of protein and are also high in fiber. For instance, black bean burgers instead of hamburgers or bean burritos instead of beef burritos.

— Snack on fresh fruit, nuts, popcorn, or carrot sticks and hummus.

— Add extra vegetables and beans to soups and stews.

— Add fruit to salads such as mandarin oranges, sliced apples, sliced pears, or berries.

— Add a variety of vegetables to your salads such as tomatoes, onions, broccoli, and carrots.

— Have a smoothie for breakfast. Include several types of fresh fruits, chia seeds, flax seeds, spinach, or kale.

— Add nuts, seeds, and beans to your salads.

— Use whole wheat pasta instead of regular pasta.

— Swap brown rice for white rice.

— Eat the skin when eating potatoes, apples, and pears.

— Choose cereals with at least 6 gm dietary fiber per serving.

— Choose breads that have at least 2 gm dietary fiber per slice.

— Switch to whole grain crackers, such as Triscuits.

— Experiment with new grains such as quinoa, amaranth, wheatberries, or bulgur.

Reading Nutrition Labels for Fiber 

 
It is important to read nutrition labels to help you choose foods for your high fiber diet. But, nutrition labels can be tricky. Not everything listed as “wheat” or even “whole wheat” has a lot of fiber. Look at the ingredient list. The first word should be whole, as in whole wheat or whole grain. Also, look at the serving size and the grams of fiber. For instance, some brands of sliced bread will say they have more grams of fiber per serving. However, they list the serving size as 2 slices verses 1 slice.

Fiber and Gas 

 
Some people are afraid to adopt a high fiber diet because they don’t want to have increased intestinal gas. However, intestinal gas is not a bad thing. Intestinal gas is produced when the good bacteria in your gut are thriving. Even so, dealing with excess intestinal gas can be unpleasant. To prevent this, you should gradually increase your intake of dietary fiber. Also, make sure you are eating prebiotic fiber. This type of fiber reduces the growth of bacteria that produce “smelly” gas.