Wednesday, January 4, 2012
Saturday, November 26, 2011
How to Lose Weight Safely
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-->You've heard it time and again: fad diets don't work for permanent weight loss. But what about those times when you really need to lose some weight fast? It's hard to pass up the promise of crash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when your mission is to squeeze into a new outfit in time for a reunion, wedding, or other special event.
The truth is that nothing is wrong with losing weight rapidly -- as long you do it the right way, says Michael Dansinger, MD. He's the medical doctor for NBC's The Biggest Loser show, which spotlights quick and dramatic weight loss.
In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up after the special event. But you need to plan ahead and allow enough time to make changes to your shape.
"Don't wait until one week before the reunion to try and lose 10 pounds," advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.
How to Lose Weight Fast
Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.
If you want to lose weight faster, you'll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety's sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.
"Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off," says Dansinger.
You may lose even more weight initially if you limit salt and starches.
"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," explains Dansinger.
When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss, dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.
Other experts recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.
"Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss," says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.
American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:
- Eat plenty of low-calorie vegetables to help you feel full.
- Drink plenty of water so you don't confuse hunger with thirst.
- Clear the house of tempting foods.
- Stay busy to prevent eating out of boredom.
- Eat only from a plate, while seated at a table.
- Always eat three meals and one snack daily -- no skipping meals.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, a food and nutrition blogger for USA Today.
Although it won't actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.
Exercising for Fast Weight Loss
Even if you are currently exercising, you'll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.
That fits in with Dansinger's recommendation of seven hours per week of cardio exercise leading up to your special event.
"Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need to include a few hours a week of strength training," he says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, says Dansinger.
Most everyone can do an hour a day, but the intensity of your workout will depend on your current state of fitness. Experts recommend gradually increasing exercise intensity to avoid injury.
When you can't do cardio, Tallmadge recommends doing strength training at least twice weekly, working all your major muscle groups, and fitting in at least 15,000 steps a day (get a pedometer to keep count).
Gidus suggests doubling up on your exercise routine: "Do a morning and evening workout, and if you don't have time to do two a day, expend more calories in the workouts you are currently doing."
Another option is to incorporate interval training. The new South Beach Supercharged plan by Arthur Agatson, MD, promotes adding high-intensity intervals to workouts to burn more calories in less time.
"Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories," says Blatner.
Source: http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely
Monday, October 10, 2011
Building The Immune System Naturally
What can you do to boost immune system naturally? "Your body needs an internal 'spring clean' to boost immune system response. Here are a 'Clean Dozen' things you can do that will help strengthen immune system and build your health:
(1) Stop eating any sugary foods/sugar (that is ALL cakes, sweets of all kinds, sugar in tea/coffee, and processed foods). Sugar feeds yeasts and other microorganisms infecting your body and helps them flourish in your system. An overload of yeast can lead to all sorts of nagging problems both internally and externally, they are one of the main things to eradicate when you boost immune system function.
(2) Give up eating mass-produced, processed foods (this applies to all tinned, frozen and chilled varieties!) they are generally likely to contain too much sugar, the wrong kind of salts, and various other potentially toxic chemicals that can all undermine your natural immunity. All these either contribute to acidification of the system and/or have toxic effects.
(3) Eat loads of green vegetables -- the chlorophyll strengthens and supports healthy blood production. Also green veges are a potent alkalizing influence on your body, helping to neutralize any acidity, and ultimately creating a positive alkaline balance -- a major key to sustaining good health.
(4) Consume plenty of clean, fresh water -- a good quality mineral water is OK, or Alkaline water which may be better. You should aim to drink at least 2 to 3 liters a day (if you don't do it already). Drink about half a pint/half a liter an hour steadily through the day. This will take some getting used to, as it will initially make you want to go to the toilet frequently, but this will also help flush toxins from your body.
(5) Use only mineral rich, quality (preferably organic), sea salt on your food. Contrary to popular mythology salt is NOT bad for you IF it is the right kind of salt. In fact it is absolutely essential. Cut out any other kind of salt (and salty products) -- and be sure to season food only with good sea salt.
(6) Generally consume a diet of freshly prepared foods, with the accent on veges (ideally organic -- to reduce any intake of agro-chemical residues). One way to increase your vegetable intake in a tasty way is to make your own juices. Prefer vegetable juices rather than fruit juices -- although that some of the high anti-oxidant fruits are ok in moderation (generally these are the red or 'black' berry fruits, which contain anthocyanins -- this is the basis of both their color, and anti-oxidant value). Most fruits generally contain too much sugar if you are trying to reduce it in order to 'starve' any lingering sugar-loving yeasts and parasitic micro-organisms. (NOTE: Avoid commercial juices -- especially if from concentrates -- they are too sugary and too acidic).
(7) Keep meat consumption to moderate levels (if you have to eat any meat at all). Prefer organic if you eat meat (you do not have to spend more -- just spend the same as you do on non-organic, BUT buy less!) this avoids consuming residues of anti-biotics, growth chemicals and any other agro-chemicals to a minimum. Poultry counts as meat and should also be only organic -- non-organic mass-reared birds are now both high in fat and full of anti-biotics and chemical residues and should not be consumed. You can eat white fish fairly freely, and whilst oily fish has got some good oils in it, eat it no more than twice-a-week due to the fact that it is now, sadly, likely to be contaminated with heavy metals. Again choose organic or wild caught varieties whenever possible. Farmed fish can also harbor anti-biotic residues and may be affected by other fungal and parasitic infections.
(8) Give up salty/fatty snacks completely -- this is ALL crisps, extruded and expanded snacks of all kinds, grits, chips, and so on. Instead make it a habit to consume some nuts every day (if you are NOT allergic of course!). Choose raw nuts -- not salted or roasted and flavored varieties. Almonds are particularly good, but walnuts and brazils are also good in moderation, as are filberts/hazel nuts. Nuts contain some of the trace minerals that are good to have. Avoid peanuts though (which are actually not nuts) as they are almost always contaminated with mold spores. Chickpeas snacks (or used in freshly prepared dishes) and pumpkin seeds are also god sources of zinc to boost immune system requirements.
(9) Avoid fatty foods, and frying in deep oil. Use a good oil like olive oil when you REALLY MUST fry but minimize the amount you use (work towards little or no fried food at all). Prefer to 'steam' foods (great for green vegetables and fish), or if you must, boil in minimum water -- then dress food with some virgin olive oil, or flax seed oil (which contains Omega 3). Avoid consuming overly browned foods -- whether fried, grilled, barbecued or roast! This will help reduce potential acrylamide intake (known to be carcinogenic -- cause cancer). An alternative good fat to use for dressing foods (great on rice) or cooking generally is virgin coconut oil. It IS rather pricey, but is healthful and does not deteriorate easily.
(11) Reduce to a minimum or cut out alcohol altogether (if you do drink it). It acidifies the system and is, naturally, a toxin. Linked to this in some ways...
(12) Cut out any yeast products as far as possible. This means anything that uses yeasts in its production -- such as beers, wines, breads. The aim is to minimize your systems exposure to sources of yeast and mold micro-flora, whilst rebuilding your immunity.
Your overall objective with these strategies to boost immune system response is largely to 'de-acidify' your system. As you reach a positive balance of alkalinity, your body will free itself of many of the bugs that hang around when it is an acidic/sugary state. You should consequently discover a new lease of health and vitality as you boost immune system effectively.
Reference:
http://www.gonando.com/boost-immune-system.html
(1) Stop eating any sugary foods/sugar (that is ALL cakes, sweets of all kinds, sugar in tea/coffee, and processed foods). Sugar feeds yeasts and other microorganisms infecting your body and helps them flourish in your system. An overload of yeast can lead to all sorts of nagging problems both internally and externally, they are one of the main things to eradicate when you boost immune system function.
(2) Give up eating mass-produced, processed foods (this applies to all tinned, frozen and chilled varieties!) they are generally likely to contain too much sugar, the wrong kind of salts, and various other potentially toxic chemicals that can all undermine your natural immunity. All these either contribute to acidification of the system and/or have toxic effects.
(3) Eat loads of green vegetables -- the chlorophyll strengthens and supports healthy blood production. Also green veges are a potent alkalizing influence on your body, helping to neutralize any acidity, and ultimately creating a positive alkaline balance -- a major key to sustaining good health.
(4) Consume plenty of clean, fresh water -- a good quality mineral water is OK, or Alkaline water which may be better. You should aim to drink at least 2 to 3 liters a day (if you don't do it already). Drink about half a pint/half a liter an hour steadily through the day. This will take some getting used to, as it will initially make you want to go to the toilet frequently, but this will also help flush toxins from your body.
(5) Use only mineral rich, quality (preferably organic), sea salt on your food. Contrary to popular mythology salt is NOT bad for you IF it is the right kind of salt. In fact it is absolutely essential. Cut out any other kind of salt (and salty products) -- and be sure to season food only with good sea salt.
(6) Generally consume a diet of freshly prepared foods, with the accent on veges (ideally organic -- to reduce any intake of agro-chemical residues). One way to increase your vegetable intake in a tasty way is to make your own juices. Prefer vegetable juices rather than fruit juices -- although that some of the high anti-oxidant fruits are ok in moderation (generally these are the red or 'black' berry fruits, which contain anthocyanins -- this is the basis of both their color, and anti-oxidant value). Most fruits generally contain too much sugar if you are trying to reduce it in order to 'starve' any lingering sugar-loving yeasts and parasitic micro-organisms. (NOTE: Avoid commercial juices -- especially if from concentrates -- they are too sugary and too acidic).
(7) Keep meat consumption to moderate levels (if you have to eat any meat at all). Prefer organic if you eat meat (you do not have to spend more -- just spend the same as you do on non-organic, BUT buy less!) this avoids consuming residues of anti-biotics, growth chemicals and any other agro-chemicals to a minimum. Poultry counts as meat and should also be only organic -- non-organic mass-reared birds are now both high in fat and full of anti-biotics and chemical residues and should not be consumed. You can eat white fish fairly freely, and whilst oily fish has got some good oils in it, eat it no more than twice-a-week due to the fact that it is now, sadly, likely to be contaminated with heavy metals. Again choose organic or wild caught varieties whenever possible. Farmed fish can also harbor anti-biotic residues and may be affected by other fungal and parasitic infections.
(8) Give up salty/fatty snacks completely -- this is ALL crisps, extruded and expanded snacks of all kinds, grits, chips, and so on. Instead make it a habit to consume some nuts every day (if you are NOT allergic of course!). Choose raw nuts -- not salted or roasted and flavored varieties. Almonds are particularly good, but walnuts and brazils are also good in moderation, as are filberts/hazel nuts. Nuts contain some of the trace minerals that are good to have. Avoid peanuts though (which are actually not nuts) as they are almost always contaminated with mold spores. Chickpeas snacks (or used in freshly prepared dishes) and pumpkin seeds are also god sources of zinc to boost immune system requirements.
(9) Avoid fatty foods, and frying in deep oil. Use a good oil like olive oil when you REALLY MUST fry but minimize the amount you use (work towards little or no fried food at all). Prefer to 'steam' foods (great for green vegetables and fish), or if you must, boil in minimum water -- then dress food with some virgin olive oil, or flax seed oil (which contains Omega 3). Avoid consuming overly browned foods -- whether fried, grilled, barbecued or roast! This will help reduce potential acrylamide intake (known to be carcinogenic -- cause cancer). An alternative good fat to use for dressing foods (great on rice) or cooking generally is virgin coconut oil. It IS rather pricey, but is healthful and does not deteriorate easily.
(11) Reduce to a minimum or cut out alcohol altogether (if you do drink it). It acidifies the system and is, naturally, a toxin. Linked to this in some ways...
(12) Cut out any yeast products as far as possible. This means anything that uses yeasts in its production -- such as beers, wines, breads. The aim is to minimize your systems exposure to sources of yeast and mold micro-flora, whilst rebuilding your immunity.
Your overall objective with these strategies to boost immune system response is largely to 'de-acidify' your system. As you reach a positive balance of alkalinity, your body will free itself of many of the bugs that hang around when it is an acidic/sugary state. You should consequently discover a new lease of health and vitality as you boost immune system effectively.
Reference:
http://www.gonando.com/boost-immune-system.html
Wednesday, September 28, 2011
Calorie Expenditure
Heart Rates for Energy Expenditure
Weight loss is difficult. Not in theory – eat less and move more – but in implementation. One of the major obstacles for most people is the lack of knowledge and/or confusion surrounding caloric intake and expenditure. Most people consume more calories than they realize and burn far less calories than they expect. Knowing what (# of calories) is actually in the foods they consume is one problem and knowing how calories are referenced is another. A breakfast muffin for instance may have 400-600 kcal. While the label says 200 kcals/serving, some overlook that the label also states there are two servings per muffin. At quick glance the calories and fat presented are only half of the actual value. A similar problem occurs in the gym. The Stairclimber shows 300 kcal after a 30 minute workout. In reality, the value is only correct if the individual maintained an upright posture, did not lean on the machine, and maintained proper pace and range on the pedals; or more importantly sustained heart rates. Just like the serving and portion sizes matter in food, heart rate matters when performing continuous exercise aimed at achieving weight loss.After 50% of VO2max, heart rates correlate increasingly well with VO2 at the same intensity. The chart below demonstrates the relationship between the percentage of measured heart rate and percentage of VO2max. The percentage of heart rate max is always charted on cardio machines and the general recommendation is to train between 75-90% of HRmax, or 60-80% of VO2max, which is explained by the number correlations below. The reason this is relevant is caloric expenditure is tied to oxygen utilization. If you know a person’s VO2 you can also determine an actual caloric expenditure by minute based on heart rates.
| Percentage of HRmax | Percentage VO2max |
| 66% | 50% |
| 70% | 55% |
| 74% | 60% |
| 77% | 65% |
| 81% | 70% |
| 85% | 75% |
| 88% | 80% |
| 92% | 85% |
Many fitness professionals have realized by now that the Elliptical Trainer and other static modalities do not predict energy expenditure accurately and based on usage dynamics commonly over-predict the caloric expenditure – giving clients a false sense of accomplishment and frustration at the lack of results at the same time. To correct this issue the first step is identifying how many calories a person can actually expend. Walk and run tests can do this with acceptable accuracy and present viable numbers to work with for weight loss.
-National Council on Strength and Fitness
-National Council on Strength and Fitness
Tuesday, September 6, 2011
Exercise to Treat Depression
Exercise: it's good for your body and mind; it can help prevent chronic diseases, like high blood pressure and diabetes; and now, the New York Times reports, there's evidence it may be an effective treatment for depression.
In a recent study, a group of people suffering from depression were prescribed exercise along with some prescription medication. Among the group of exercisers, 29.5 percent of them achieved remission, which is a very good result, according to Dr. Madhukar H. Trivedi.
The study suggests certain types of exercise work better than others. The New York Times' Gretchen Reynolds writes:
As with most scientific findings, though, there are caveats.http://well.blogs.nytimes.com/2011/08/31/prescribing-exercise-to-treat-depression/
One is practical. More patients improved in the group that completed the longer, brisker workouts than in the group assigned the easier exercise, but more of them also dropped out of the study. “We need to find ways to support people’s efforts to exercise,” Dr. Trivedi said.
Wednesday, August 17, 2011
Muscle Soreness
When your muscles and joints are achy and painful, it isn’t always necessary to reach for pain relievers or expensive creams and ointments. Epsom salts are an often forgotten remedy for aches and pains. They are a much less expensive option to help find relief and are very easy to find at your local drugstore. Try this easy technique using Epsom salts and you may find this helps not only relieve some of your aches and pains but reduces some of your stress, too. Epsom salt baths and soaks relieve muscle cramping, reduce inflammation and increase blood circulation. It relieves allover muscle and joint pain, especially after an intense workout. Just add 1 to 2 cups of Epsom salt to your bath and watch it do wonders for those muscles.
Wednesday, June 29, 2011
Good Fats vs Bad Fats
Conventional wisdom on dietary fats has changed. Once, all fats were deemed unhealthy, and responsible for all manner of diseases, from cardiovascular disease to diabetes. But years of research have changed our thinking. We now start with the premise that all fats are not created equal—that there are good fats, bad fats, possibly-not-so-bad fats, and very bad fats. Let's take a closer look:
Polyunsaturated fats are also thought to help lower total and bad cholesterol. But monounsaturated fats tend to be favored over polyunsaturated fats because some research suggests that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.
But let's not ignore polyunsaturated fats. These are often a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils. One kind of omega-3 fatty acid is an "essential fatty acid," which cannot be manufactured by our bodies, so eating these foods is the only way to get them. Omega-3 fatty acids are thought to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.
Most cooking oils are made up primarily of unsaturated fats. When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.At the end of the day, a good fat is still a fat in terms of calories. Any labels on cooking oil that describe the oil as "light," are referring to the taste or color, not the fat or calorie content. All oils are 100 percent fat and are worth around 120 calories per tablespoon.
Then there are the so-called bad fats—those apparently artery-clogging saturated fats from meat and dairy products. These fats are solid at room temperature. Saturated fats have been shown to directly raise total and LDL (bad) cholesterol levels. Conventional advice has been to avoid them as much as possible. However, a meta-analysis published in the American Journal of Clinical Nutrition in early 2010 found no link between saturated-fat intake and increased risk of coronary heart disease or cardiovascular disease. Still, the Harvard School of Public Health, in a study published in March 2010, found that replacing saturated fats with an equal amount of polyunsaturated fats did indeed reduce the risk of coronary heart disease by 19 percent.
Perhaps, then, saturated fats may not be so bad after all, and they are certainly an important source of vitamins and minerals. Plus, some argue that coconut oil and palm fruit oil, which are plant-based sources of saturated fats, may actually be beneficial because their particular fatty-acid make-up means they are metabolized differently in the body. Stearic acid, found in animal products and in some foods such as chocolate, gets a pass because much of it is converted by the body into oleic acid, a monunosaturated fat. Thus, saturated fats may be more beneficial, or at least more neutral, than we think. Yet although there are more and more scientific studies suggesting this is the case, there is, paradoxically, no broad consensus on this yet, especially among those designing dietary guidelines. The advisory committee for the 2010 Dietary Guidelines for Americans suggests a reduction of saturated-fat intake to no more than seven percent of daily intake, and little recognition that a high intake of carbohydrates, which tend to replace saturated fats in people's diets, are a factor in rising obesity rates and associated health problems.
-Fiona Haynes
The Good: Unsaturated Fats
Even today, some people need convincing that the term good fats is not an oxymoron. These unsaturated fats help fight the very diseases that consuming excess fat was said to cause. Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats, and both types are thought to have beneficial effects on cholesterol levels. Monounsaturated fats help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.
Polyunsaturated fats are also thought to help lower total and bad cholesterol. But monounsaturated fats tend to be favored over polyunsaturated fats because some research suggests that polyunsaturated fats are less stable, and can reduce levels of good cholesterol as well as bad.
But let's not ignore polyunsaturated fats. These are often a good source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in dark leafy greens, flaxseed oils and some vegetable oils. One kind of omega-3 fatty acid is an "essential fatty acid," which cannot be manufactured by our bodies, so eating these foods is the only way to get them. Omega-3 fatty acids are thought to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.
Most cooking oils are made up primarily of unsaturated fats. When it comes to choosing cooking oils, each type of cooking oil varies in its ratio of monounsaturated to polyunsaturated fats. Two oils stand out for their high levels of monounsaturated fats: canola oil and olive oil. Other than nonstick cooking spray, these two oils should be in your pantry.At the end of the day, a good fat is still a fat in terms of calories. Any labels on cooking oil that describe the oil as "light," are referring to the taste or color, not the fat or calorie content. All oils are 100 percent fat and are worth around 120 calories per tablespoon.
The Bad: Saturated Fats
Then there are the so-called bad fats—those apparently artery-clogging saturated fats from meat and dairy products. These fats are solid at room temperature. Saturated fats have been shown to directly raise total and LDL (bad) cholesterol levels. Conventional advice has been to avoid them as much as possible. However, a meta-analysis published in the American Journal of Clinical Nutrition in early 2010 found no link between saturated-fat intake and increased risk of coronary heart disease or cardiovascular disease. Still, the Harvard School of Public Health, in a study published in March 2010, found that replacing saturated fats with an equal amount of polyunsaturated fats did indeed reduce the risk of coronary heart disease by 19 percent.
Perhaps, then, saturated fats may not be so bad after all, and they are certainly an important source of vitamins and minerals. Plus, some argue that coconut oil and palm fruit oil, which are plant-based sources of saturated fats, may actually be beneficial because their particular fatty-acid make-up means they are metabolized differently in the body. Stearic acid, found in animal products and in some foods such as chocolate, gets a pass because much of it is converted by the body into oleic acid, a monunosaturated fat. Thus, saturated fats may be more beneficial, or at least more neutral, than we think. Yet although there are more and more scientific studies suggesting this is the case, there is, paradoxically, no broad consensus on this yet, especially among those designing dietary guidelines. The advisory committee for the 2010 Dietary Guidelines for Americans suggests a reduction of saturated-fat intake to no more than seven percent of daily intake, and little recognition that a high intake of carbohydrates, which tend to replace saturated fats in people's diets, are a factor in rising obesity rates and associated health problems.
-Fiona Haynes
Sunday, June 26, 2011
Thursday, June 23, 2011
Easy Diet Plans to Follow
Following a diet can be quite a difficult task. If you are on a weight loss mission, then the following list of easy diets to follow, can aid you. These easy diets that work fast are flexible and convenient.
Calorie-shifting Diet
Calorie shifting diet is the easiest and one of the most effective diets among the easy diets to follow. It is popularly heralded as the world's easiest diet to follow. The calorie shifting diet plan works on the premise that it confuses the metabolism in a way, that you burn more calories. If this diet is followed properly, then one can shed around 10 pounds in a period of 2 weeks.
One needs to keep an eye on calorie intake, when abiding by this easy to follow diet plan. Eat at least 4 or more full meals everyday, and most important of all, ensure that the meals have different caloric values. However, no snacks are allowed in this diet. Drink at least 3 liters of water, as drinking a lot of water, will keep the body detoxified, help in quick digestion and maintain a high metabolic rate. By eating meals with different caloric values, the body will start a unique reflex, where the body will increase its metabolic rate, which will aid in burning the fat quickly. You can follow this diet on your own, or seek the help of a guide.
Atkins Diet
This is very popular diet, among the easy to follow diet plans for weight loss. The body requires carbohydrates for energy. In atkins diet, there is no intake of carbs and therefore, the body starts to utilize the fats stored in the body for energy. Thus, one start to lose weight. Atkins diet has four phases; induction phase, ongoing weight loss phase, pre-maintenance phase and lifetime phase.
Cabbage Soup Diet
This diet is extremely popular amongst people aiming at weight loss and is followed for a period of 7 days. The diet, along with the obvious cabbage soup, includes a lot of fruits in it. If you are following the cabbage soup diet, then you would be expected to eat fruits like, watermelons on the first day and bananas on the fourth day, along with cabbage soup.
Low Glycemic Index Diet
This diet is especially beneficial for pregnant women and people suffering from diabetes. This diet helps to reduce weight in a safe and easy manner. Women having trouble with fat in the thighs and abdomen, can easily get rid of this fat, by following the glycemic index diet. The diet provides around 1100 calories everyday and causes a reduction in hunger by combining lean protein and low glycemic carbohydrates.
Zone Diet
Zone diet is a healthy diet that does not prescribe particular food items, while restricting intake of other foodstuff. The rule to follow this diet is to consume 30% of proteins, 30% of fats and 40% of carbs. This diet maintains the normal hormonal level in the body and helps greatly to lose weight.
South Beach Diet
This diet is great for people who are looking for quick weight loss solutions. In this diet fats and carbohydrates are categorized as good and bad. If you are following the south beach diet, then you will be required to discard unhealthy fats and carbs from your diet, and increase intake of healthy carbs and fats.
Acai Berry Detox Diet
This is a detox diet, which has recently become very popular. Acai berry contains many antioxidants, amino acids, essential fatty acids and fibers. This is one of the easy diet plans, which anybody can follow. This diet improves the functioning of the digestive system of the body and has very few side effects. However, this diet is not for long term weight loss solution.
This was all about some free easy diet plans to follow. Regardless of the diet plan you select from the easy diets to follow, make sure you drink plenty of water. The weight loss will be easier and faster if along with the diet, you also exercise regularly and give your body the required amount of sleep.
By Pragya T
Following a diet can be quite a difficult task. If you are on a weight loss mission, then the following list of easy diets to follow, can aid you. These easy diets that work fast are flexible and convenient.
Calorie-shifting Diet
Calorie shifting diet is the easiest and one of the most effective diets among the easy diets to follow. It is popularly heralded as the world's easiest diet to follow. The calorie shifting diet plan works on the premise that it confuses the metabolism in a way, that you burn more calories. If this diet is followed properly, then one can shed around 10 pounds in a period of 2 weeks.
One needs to keep an eye on calorie intake, when abiding by this easy to follow diet plan. Eat at least 4 or more full meals everyday, and most important of all, ensure that the meals have different caloric values. However, no snacks are allowed in this diet. Drink at least 3 liters of water, as drinking a lot of water, will keep the body detoxified, help in quick digestion and maintain a high metabolic rate. By eating meals with different caloric values, the body will start a unique reflex, where the body will increase its metabolic rate, which will aid in burning the fat quickly. You can follow this diet on your own, or seek the help of a guide.
Atkins Diet
This is very popular diet, among the easy to follow diet plans for weight loss. The body requires carbohydrates for energy. In atkins diet, there is no intake of carbs and therefore, the body starts to utilize the fats stored in the body for energy. Thus, one start to lose weight. Atkins diet has four phases; induction phase, ongoing weight loss phase, pre-maintenance phase and lifetime phase.
Cabbage Soup Diet
This diet is extremely popular amongst people aiming at weight loss and is followed for a period of 7 days. The diet, along with the obvious cabbage soup, includes a lot of fruits in it. If you are following the cabbage soup diet, then you would be expected to eat fruits like, watermelons on the first day and bananas on the fourth day, along with cabbage soup.
Low Glycemic Index Diet
This diet is especially beneficial for pregnant women and people suffering from diabetes. This diet helps to reduce weight in a safe and easy manner. Women having trouble with fat in the thighs and abdomen, can easily get rid of this fat, by following the glycemic index diet. The diet provides around 1100 calories everyday and causes a reduction in hunger by combining lean protein and low glycemic carbohydrates.
Zone Diet
Zone diet is a healthy diet that does not prescribe particular food items, while restricting intake of other foodstuff. The rule to follow this diet is to consume 30% of proteins, 30% of fats and 40% of carbs. This diet maintains the normal hormonal level in the body and helps greatly to lose weight.
South Beach Diet
This diet is great for people who are looking for quick weight loss solutions. In this diet fats and carbohydrates are categorized as good and bad. If you are following the south beach diet, then you will be required to discard unhealthy fats and carbs from your diet, and increase intake of healthy carbs and fats.
Acai Berry Detox Diet
This is a detox diet, which has recently become very popular. Acai berry contains many antioxidants, amino acids, essential fatty acids and fibers. This is one of the easy diet plans, which anybody can follow. This diet improves the functioning of the digestive system of the body and has very few side effects. However, this diet is not for long term weight loss solution.
This was all about some free easy diet plans to follow. Regardless of the diet plan you select from the easy diets to follow, make sure you drink plenty of water. The weight loss will be easier and faster if along with the diet, you also exercise regularly and give your body the required amount of sleep.
By Pragya T
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