Proper Diet Can Help You Reduce Weight

Obesity is a major problem these days. It is spread all over the world. Hence, people have started looking for ways to do away with this problem. Two of the oldest ways of fighting obesity remain the same. They are the habit of following a strict exercise regime and avoiding foods that are high in fat content. These steps can help you go a long way if you are really eager to reduce weight and remain healthy.

When you are planning to go for a proper diet, you should do extensive background research. There are several websites on the internet that will help you make the right decision. You will be able to know the food items that you should consume and the ones to avoid as well. You can plan your meals accordingly. By following these, you will be able to see the difference within a short span of time. This is sure to be reflected through the loss of weight that you are going to enjoy.

There are various hospitals that have dietitians. These are employed mainly with the aim of providing the patients with perfect charts of nutrients. They can help you by mentioning the right foods that you should consume to ensure that you are able to reduce weight without any problem. Besides, they also focus on the fact that your diet is not devoid of any basic nutrient. This ensures that you do not get weak or fall ill while doing work. However, if you are planning to go for a balanced way of consuming food, you should be extremely careful about food selection.

It is important to seek appointment from a dietitian, if you are eager to plan your meals properly. Apart from dieting, you can also follow several other ways to fight the problem of obesity. This will keep you rejuvenated with the tastes of the foods that you like. At the same time, you will be happy not to gain excessive amount of weight and grow fat. A bariatric surgery can come in handy during such a time. The different forms of treatment apart from shunning foods that are rich in fats can help you lead a normal life and yet, remain fit and running. However, even after bariatric surgery has come into existence, diet still remains one of the most preferred ways of doing away with the extra weight and excessive amount of fat in the body.


Hima Bindu is a web enthusiast and a writer. She has afforded her articles and write-ups autonomously and through various online forums.

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The Five Two Fast Diet

The five two fast diet has swept the world on the tails of a BBC documentary, Eat Fast Live and the successful book of the same title. It followed the current scientific research into how the way we eat, affects our weight and our health.

The end result of accessing the various ways of achieving from fasting, to calorie restriction, to alternate day fasting and finally settling on a programme which involves eating what you want for any five days of the week and eating only 600 calories for any two days for men and 500 calories for women.

I calculated that by doing this there is an overall approximately 20% calorie reduction in any week. I can see several benefits.


With only two restricted days per week, psychologically you are only ever a day away from your favourite food.
The research showed that you really could eat what you want on the five days and not only lose weight, but improve virtually all markers of health from blood sugar, to cardio vascular to reduced cancer risk.
It takes only a little planning to eat on the low calorie days.
Instead of spending more to lose weight, on diet shakes, or meal replacements, supplements, you actually save money.
A low calorie day isn't fasting in the true sense and so hunger isn't a big issue if you spread your food intake.
Several people I spoke to found that instead of eating extra on the five days they were easily ably to reduce their normal food intake as they just weren't hungry.
It has also been reported that people feel a sense of mental clarity. It could be that a 20% calorie reduction equals a 20% dodgy chemical reduction, and a 20% fat reduction making it easier to think.
One day on a low calorie diet doest send your body into panic fat preservation mode. And after a few weeks physically and mentally there is no longer any stress.



The biggest challenge on the low calorie days is not hunger but the changed routine. Most of us have very set times when we eat and how much we do eat. So it can feel a little weird to not be sitting down for scheduled meals.

When I first heard of this diet via the popular media it sounded a little nuts, but after having read the facts and the science there seems to be a strong basis for eating this way. After all in the hunter gatherer days it would be common to have days of feast or famine.


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Phase 4 of Atkins Diet: The Low Carb Lifestyle

Phase 4 of Atkins Diet: The Low Carb Lifestyle

You never thought you would do it, but you did. You reached your ideal weight and when you did you were bound and determined to never let those pounds creep back again. You owe it all to the guidance from the Atkins Low Carb Diet. The bells should be ringing and you should be rejoicing: You're there! Whether you needed to lose 10 pounds or 50, the main thing is you did it.

You've Found Your Atkins Carbohydrate Equilibrium (ACE)

You've stuck to your personal Atkins regime. This is your ACE: Atkins Carbohydrate Equilibrium. You can now use your ACE as your guide for the amount of carbs you can eat each day.

Your ACE is the point where you don't lose or gain any more weight. This number is dependent on a variety of factors, including age, activity level, fitness level, and more. Most people will find their ACE falls somewhere between 40-120 grams of Net Carbs per day; however, some people that have an extremely difficult time losing and maintaining weight, might find their range even higher. Remember, these are ranges.

This is a chart that compares your ACE Range to metabolic resistance. For example, if you've never had much weight to lose, your metabolic resistance is probably fairly low. If you've always had difficulty maintaining or losing weight, your metabolic resistance is most likely high.

If you're ACE range is: 25-40 grams of Net Carbs per day

Your Metabolic Resistance is: Very High

This means: You are very resistant to losing weight.

If you're ACE range is: 40-60 grams of Net Carbs per day

Your Metabolic Resistance is: High

This means: You are fairly resistant to losing weight

If you're ACE range is: 60-90 grams of Net Carbs per day

Your Metabolic Resistance is: Average

This means: You are slightly resistant to losing weight

If you're ACE range is: 90-120 grams of Net Carbs per day

Your Metabolic Resistance is: Low

This means: You are efficient at losing weight or partake in regular exercise

Tip: To increase your ACE range, raise your exercise/activity.

Life Commitment to Atkins Lifestyle


Your ACE will make eating low carbs a habit. This is a good habit, one you don't ever want to kick. Instead you will continue to focus on eating fats and proteins to keep you satisfied and avoid the cravings to chow down on a box of cookies or a family sized bag of chips. You're eating habits have changed and you know what foods you can turn to for snacking and what carbs to avoid. You can now complete your Atkins diet by adding:

Starchy Vegetables: ½ cup Acorn Squash or White Potatoes, ¾ cup Carrots or ½ cooked Yam

Legumes: ½ cup Black, Great Northern, Kidney, Lima, or Pinto Beans, Chickpeas or Lentils

Fruit Serving: ½ Apple or Grapefruit, 1 small Banana, ¼ cup Cherries, Grapes or Mango, 1 medium Guava,1 Kiwi, Peach or Plum or ½ cup Watermelon

Grains: ½ cup Oatmeal or ¼ cup Pasta (whole wheat) or Rice (brown)



Final Tips for Atkins Maintenance

Follow these Atkins tips and stay healthy:


Treat yourself, only occasionally
Avoid your bad carbs
Experiment with low carb recipes and create your own
Stay within 2-3 pounds of your ideal weight
Stick to your low carb diet at home or away



Explore with Low Carb Recipes

Now comes the time for you to really explore your new Atkins lifestyle and try out new recipes using all of the healthy ingredients that keep you on track with the Atkins Diet. Plenty of veggies, protein and fats create wonderful, flavourful meals and I can teach you the tips and tricks of low carb cooking to keep you satisfied. Enjoy wonderful fresh berries with my Breakfast Strawberry Shake or snack on seeds with my Flax Seed Chips and delicious Low Carb Creamy Garlic Dip. Keep visiting my site or sign up and receive new recipes as I discover more and more flavourful ways to enjoy this varied, healthy low carb diet.

Stay healthy and live well,

Gayle


Hi, I'm Gayle from http://www.lowcarbrecipeideas.com. and I am inviting you to join me in living the low carb lifestyle. Now comes the time for you to really explore your new low carb lifestyle and try out new recipes using all of the healthy ingredients that keep you on track with the Atkins low carb diet. Plenty of veggies, protein and fats create wonderful, flavourful meals and I can teach you the tips and tricks of low carb cooking to keep you satisfied. Enjoy wonderful fresh berries with my Breakfast Strawberry Shake or snack on seeds with my Low Carb Flax Seed Chips and delicious Low Carb Creamy Garlic Dip. Keep visiting my site or sign up and receive new recipes as I discover more and more flavourful ways to enjoy this varied, healthy low carb diet.

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Top 6 Foods to Eat When on a Diet

When you are trying to lose weight, how and what you eat plays a big role in attaining your goal. It is difficult to shed off extra pounds. But knowing which foods you should include in your diet helps you lose weight the natural way.

Eating the right foods at the right amount burns calories and quell your cravings. Here's a list of 6 foods to help you in your diet:

1. Apple

Antioxidants in apples help prevent an "apple shape" belly or excess fat around the midsection, a condition otherwise known as metabolic syndrome. They are also great as low calorie snacks.

2. Oats

Eating oats for breakfast is a much healthier choice than bacon and eggs. The best oats are the steel-cut and rolled varieties. These are minimally processed oats and contain up to 5 grams of fibre per serving. Instant oat meal, on the other hand, has 3-4 grams per serving.

You can also use approximately a cup of oats instead of breadcrumbs when preparing meatloaf. This recipe works great for turkey and oatmeal meatballs.

3. Blueberries

Berries are a delight to eat, ideal as afternoon snacks. The healthiest berries are those with a blue hue. Of all the most commonly consumed fruits, blueberries have the highest antioxidant level. Additionally, a cup of blueberries packs 3.6 grams of fibre.

They also taste great with cereal. Instead of having a hefty bowl of fruit-topped cereal, fill your bowl with blueberries. Sprinkle cereal on top, add yogurt or milk, and enjoy.

4. Wild salmon

The Omega-3 fatty acids found in salmon improve insulin sensitivity which shrinks your waist and helps build and strengthen muscle. More muscles means your body burns more calories. Wild salmon also contains fewer pollutants and helps keep your heart in good condition.

5. Avocado

Although an avocado contains 29 grams of fat, it actually helps you get rid of excess weight. The monounsaturated fat it contains is good for your heart and curbs your cravings, making it one of the top foods to eat when on a diet.

It also works great as an alternative to mayonnaise when you make a sandwich. It has a high calorie level, so be mindful with how much you eat.

6. Yogurt

Plain yogurt is often recommended by nutritionists and dieticians. Yogurt contains carbs, protein and fat. It helps maintain your blood sugar levels and increases satiety. When preparing potato or chicken salad, use low-fat plain yogurt instead of mayo.

A small amount of yogurt with a bit of lemon juice also tastes great with baked potato. It saves you 4.7 grams of fat per tablespoon. Go for Greek yogurt since it packs more protein than other varieties.


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Say YES to Carbs on a Diet

People have been giving advice and tips on how to lose excessive fat where most information can be found online and offline through the internet and fat-loss books. About 90% of methods require a cut-back of carbohydrates and food intake in order to lose weight. However, there actually is a method that leads to successful, long-term, weight loss that does not require individuals to stop taking on carbohydrates. Carbohydrates are known to provide enough energy for daily activities; bread, pasta, rice, and grains are known as the main carbohydrates which lead to excessive fat. However, without enough energy provided by these carbohydrates, the body can turn on the starving mode and mess up the entire metabolism causing the body to store excessive fat around areas like the tummy, the thighs, and the underarms. To lose weight happily and healthily without affecting the desire for wholegrain bread, pasta, and peanut butter, individuals need to adjust their eating periods.

Eat Breakfast

The most important meal is your breakfast. Eating a heavy but healthy breakfast will help individuals to be active for the entire day without starving or craving for foods during the evening or in the afternoon. Vegetables and fruits along with enough consumption of carbohydrates will help individuals to start off a healthy day. Two slices of bread with peanut butter and a bowl of salad will not make you fat. However, it is true that once a heavy breakfast is eaten, the lunch will be smaller in portion, and the dinner may even be excluded if a fast diet or weight loss is needed depending on individuals themselves.

Consider the Healthy Carbohydrates

Carbohydrates are energy sources for kids, teens, and adults. However, it is important to learn that teens need probably the most out of all ages as they are growing and are experiencing on-going puberty. The amount of food intake and calories needed per day though, is different from one teen to another according to their age, height, weight, gender, and activities done in a day and how much energy is being used. For an active individual, around 2000 calories until 2500 calories is needed.

Healthy carbohydrates include: brown rice, whole grain bread, cereal, green peas, and steel cut oats. Instead of having cocoa bits with milk, a cup of cereal or oat bits with milk can help you slim down and get enough energy needed for the day's beginning. It is important to learn and make changes to your diet. It is okay to be picky when it comes to food. Especially when going on a fat loss program on your own, it is essential to not starve yourself, eat healthy carbohydrates, and exercise daily.


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Diet, Exercise and Motivation

The journey towards successful weight loss is not an easy one. Every year millions of people take up the challenge to lose x number of pounds in so many months or weeks. The success rate is not known. But we do know that vast majority fail. If not there wouldn't be so many programs that cater to different audiences promising so many different types of weight loss. Weight loss is easy if you know the simple math that you should be burning off more calories than what you consume. If you create a calorie deficit by eating less and exercising more you lose weight.

The problem with people wanting to lose weight is that they tend to eat all the wrong types of food and expect to lose weight. They also don't exercise portion control when it comes to their favorite foods. If you limit your food intake and exercise portion control you battle of bulge is half won. The next crucial element is exercise.

Physical activity like aerobics, strength training and flexibility training is essential in the quest to weight loss. Aerobics helps increase your metabolic rate which is the rate at which the calories are burned, the strength training exercises help in building muscle which is itself a great way to increase your rate of calories burned. Flexibility training helps in stretching the muscles and increasing their capacity to lift more weight and burn more calories.

Swimming, walking, jogging, running, jumping rope and aerobics are some forms of aerobic exercises, yoga, Pilates, and stretching exercises are some forms of flexibility exercises, lifting weights and training with body weight exercises are some forms of strength training.

Sometimes mid-way in the march towards weight loss folks do lose motivation. Either they no longer feel active enough or can't control their food cravings. They fall off the wagon and tend to lose focus. It is therefore important to keep motivated through different methods of reading motivational books, thinking motivational thoughts, attending motivational lectures and generally remaining positive even when things look bleak.

There are very few weight loss programs that combine all these aspects and help you get started on your journey. Most concentrate on one or two aspects and ignore the other. This is the reason for the high failure rate of most people. If you had complete knowledge of all these points your chances of failure are low. Choose programs that focus on diet, exercise and motivation. You will find a higher rate of success and be happier doing it.


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How Can This Be The Best Diet To Lose Belly Fat?

It may sound bizarre, but the best diet to lose belly fat is one that lets you enjoy occasional treats. Nothing is going to make you give up on your more if you totally deny yourself any of the foods you like. You can go on for so long when you're feeling like you're missing out.

If you're feeling miserable about the foods you are missing, eventually you'll start to get resentful and this can lead to an excessive food binge. Then you feel bad for what you've eaten and so to try and forget about your sorrows you eat even more so-called banned food.

This routine stops you from keeping to a healthy and balanced diet more than anything else. So what is the best way to lose belly fat?

Your Diet To Remove Belly Fat.

The best way to lose belly fat is not to look at your new lifestyle as a prison sentence. To keep to your diet, you need to figure out how you can include your favourite foods into your new healthy eating plan. Don't forget that, overall, you want a healthier way of life but if you never allow yourself the things that you enjoy, you won't be able to keep it up.

There are some good foods that you may want to work into your diet plan to help you lose belly fat. Some foods that feel like special treats can help you to feel satisfied and crave fewer of the higher calorie, low nutrient foods.

For example, one way to battle your chocolate cravings is to try dark chocolate. It can satisfy your sweet tooth and give you powerful antioxidants. It's also very rich, so you can't eat a lot of it at once.

Flavored yogurts can also help you to satisfy your sweet craving without increasing your waistline and are tasty when mixed with fresh fruit. Fresh fruit is sweet and full of minerals and vitamins. You can also choose fat free puddings. These sweet treats are usually taste great but are low in calories.

Foods That Fight Stomach Fat.

There are a certain vegetables that contain very unique phytonutrients and are actually foods that fight belly fat. Phytonutrients are ingredients found in plants. They have health-promoting qualities including anti-oxidant, anti-inflammatory and liver-health-promoting actions.

These foods are the cruciferous, or cabbage, family of vegetables. They include things like cabbage, brussels sprouts, cauliflower, broccoli, turnips and watercress. These vegetables contain vitamins and minerals that help stabilize elements that cause the body to deposit fat in the abdominal area. Also, they are an excellent natural way lose belly fat because they satisfy your hunger so your not so tempted by high-calorie foods.


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