Archive | Diet

Miracle Banana Diet – Is it the Easiest Diet Ever?

Need to lose weight? If you’ve heard of the miracle banana diet you may be aware it’s been called the “easiest diet ever”. The diet is simplicity itself as well as being healthy and hassle-free.

1. Too Busy to Diet? Just Eat a Banana or Two for Breakfast

The essence of the banana diet is simple. You just eat a banana or two for breakfast while sipping room-temperature water. That’s your entire breakfast, and it’s more or less the entire diet as well.

The only other thing you need to be aware of is that you should go to bed early, and you don’t need to make any other changes to your diet.

I recommended the miracle banana diet to a client a year ago, and I hadn’t seen her for months. By chance I met her at a business meeting and I couldn’t believe my eyes. She looked terrific: she’d lost at least 60 pounds. It was hard to believe that this was the same person I’d seen in my office. She smiled and said: “Yes, you’re right– the banana diet really works!”

She said that most of the time she forgets she’s on a diet. All she does is eat bananas for breakfast. She went on to tell me how much energy she has. She recently lost her job in the downturn, but two days later walked into another job. She’s been much more confident since starting on the diet.

As many others have told me: that’s a hidden benefit of the banana diet — you feel great and have much more energy.

2. Conquer Your Food Obsession: Eat What You Like

If you’re constantly on a diet it can seem as if you’re obsessed with food. You’re constantly worried about what you should eat and when, and most of the time you feel guilty because you think you’re eating the wrong foods.

The banana diet eliminates your food obsession. You truly can eat whatever you want, but you’ll be amazed that you just feel like eating more healthily, and you do.

3. The Key to the Diet’s Success: It’s Healthy

The banana diet is very healthy. Bananas help you to sleep better, and your moods improve.

I heard of one lady who enjoyed her bananas so much she ate them for snacks as well during the day. This meant she wasn’t eating doughnuts and cookies, and the pounds melted off.

Try the miracle banana diet — you’ll agree that it’s the easiest diet ever.

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3 Day Diet – Lose Weight Fast For a Special Occasion

Want to lose weight fast? A 3 day diet is perfect if you need to lose weight for a special occasion, like a wedding, or a graduation, or even a job interview. Depending on how much you weigh now, you can lose five to seven pounds.

This weight loss can help you to look great on your special day because your clothes fit well. A 3 day diet can also motivate you to keep on losing weight. However, be aware that you should never stay on one of these diets for longer than three days — they can harm your health.

Aim to eat around 1000 calories a day for the three days — if you don’t have a calorie counter, get one before you start.

Big tip: go on this diet during the work week. You’ll be busy, and won’t have time to spend thinking about food.

Low Calorie Breakfasts

Don’t try to cut calories by going without breakfast. You’ll feel very hungry by mid-morning, and may break your diet. Here are some easy breakfast ideas: a hard boiled egg with a slice of toast; two slices of toast with honey; three tablespoons of oats cooked with skim milk; or a small tub of yogurt.

Low Calorie Lunches

For your lunches, consider any protein plus a small salad, and a piece of fruit. Your protein options: a slice of beef, chicken or turkey, or a small single-serve tin of tuna. Cheese is also an option.

Low Calorie Dinners

Follow the “protein plus vegetables” theme for dinner. Ensure that you broil or roast meat, rather than frying it. Fill your plate with vegetables, and you won’t be hungry at all.

If you’re in doubt about the calorie count of a meal, look it up in your calorie counter.

Low Calories Snacks

Fruit needs to be your first choice when it comes to snacks. You can chop up apple and other fruits for a quick fruit salad to take with you to work.

Once your 3 day diet is over, go back to eating a normal diet. If you stay on a very low calorie diet for too long, your metabolism will slow, which means that you’ll put on weight very easily.

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The Diet Plan of Female Wrestlers

Hello young ladies, hope all are doing great. Today I would like to discuss with you the diet plan of female wrestlers in India. As we all know how the amazing ‘Phogat sisters’ made India proud with their atypical interest in ‘wrestling’ a predominantly male sport. The famous saying, “Behind every independent and successful woman is a father who blindly trusts their children and not the society” rightly describes the dedication and undying faith of an enthusiastic father for his children.

Now let’s discuss the detailed diet plan with health benefits:

Diet Plan In detail

First thing in the morning is a glass of water on an empty stomach followed by some stretching and warm up exercises. Drinking water in the morning helps cleanse your bowel, detoxify your body and helps boost immunity. It increases appetite and raises the BMR (Basal Metabolic Rate) by 24% thereby aiding in weight loss and muscle tone.

Breakfast:

Sprout salad: The sprout salad can be easily prepared by a variety of sprouts available such as gram sprouts, moong bean, kidney beans, split peas etc. Sprouts are naturally nutritious wonder food, a rich source of Vitamin A, Vitamin K, Biotin, Iron and Zinc.

Including sprouts in your diet has varied health benefits like rejuvenating your skin, enhances collagen production, helps in detoxification process and prevents premature aging. So, go ahead and enjoy the mix and match of various sprout recipes to reap its benefits.

Fresh Fruits, Vegetables: Consuming fruits and vegetable rich diet provides your body with all the necessary nutrients vital for maintaining a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in dietary fibre, Vitamin A and C, Folic acid and Potassium.

Intake of food rich in Potassium like Soybeans, spinach, Lentils and Kidney beans etc helps maintain normal blood pressure. Dietary Fibre from Most vegetables reduces blood cholesterol levels and helps in forming the roughage which aids digestion. Folic acid rich food like broccoli, avocado, lentils etc stimulates the formation of red blood cells. Vitamin C rich citrus fruits have wound healing properties.

Milk, Soybeans: Cow’s milk is considered the best diet for stronger bones and teeth as it offers a rich source of calcium and Vitamin D. It also has supplements like Potassium which helps in vaso-dilation thereby lowering your blood pressure. The most important dietary change a healthy person should opt for is reducing the intake of sodium and optimizing the intake of potassium. The optimal quantity of 4069 mg of Potassium per day reduces the risk of heart diseases by 50% approximately. Cow’s milk is also designed for muscle-building.

Whole Soy foods are an excellent source of fibre, Calcium, Vitamin B Complex and omega 3- fatty acids. It is the only complete non-animal protein as it is a plant source of eight of essential amino acids. These foods provide us with high quality protein and are very low in saturated fat making it a healthy and complete meal in itself. Whole soybeans are the best as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms a base for a balanced diet.

Dry Fruits: Raisins are high energy food supplements for wrestlers. They are well-known for gaining weight in a healthy way. They are ideal food for maintaining an athletic body as they provide the wrestlers with powerful boosts of energy. The high content of Iron and copper in raisins helps in the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain filling fiber which keeps you full for a longer time. They are best consumed as snacks in between meals to keep your hunger pangs at bay. These beloved nuts contain a unique and protective phyto-sterol antioxidants and a plant protein as well. When consumed along with raisins they complement each other.

Cheat days: Sometimes the wrestlers like to have breakfast of their choice like aaloo paratha with curd or other healthy variations. These cheat days are allowed to satisfy their cravings and follow the diet plan with utmost discipline.

So, this was all about the breakfast and snacks. Now let’s discuss the meals in detail.

Main Course Regular meals: Wrestlers are prompted to eat regular meals which constitute of ‘daal’ the nutritious and appetizing lentil preparation. These come under leguminous food, very rich in protein. It is advisable to include a mix of all dals in your diet without which a typical Indian meal is incomplete. White rice has some rich mineral content and can be consumed in moderate portion along with daal.

Various green leafy vegetables like spinach, broccoli, turnip etc are cooked by simple methods to retain their nutritional value, color and flavor of food. Some vegetables are preferred to be eaten in their raw form and mixed together to form various salad preparations.

Chicken is included in diet plan of wrestlers for its high protein content. Protein is made up of amino acids which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended amount of daily protein. The best part of eating chicken regularly is its provides the wrestlers with high protein content for making their body more muscular and firm also keeping their body weight in control.

Indian whole wheat bread or Roti is consumed in dinner along with veggies, dal, chicken and salads for keeping fuller for longer time and still feeling active and light at the same time.

Mid Time Evening Snacks: A glass full of milk and seasonal fruits are good enough to keep your hunger pangs at bay. Almonds and raisins should be taken to give energy shots whenever required.

Pre Workout Diet: Milk and Seasonal fruits provide the wrestlers with the energy required for the rigorous workout sessions.

Post Workout Diet: A post work out meal of soy protein, fruits and lots of water is what required for replenishing the muscle glycogen depleted during workout. Fruits and water hydrates the dehydrated body tissues.

Last but not the least, a glass full of milk before bed time relaxes your tired muscles and makes you fall asleep like a baby. Milk contains Tryptophan (an amino acid which helps induce sleep) and melatonin (a hormone that regulates sleep cycle).

A wrestler’s diet is a versatile and balanced one devoid of high calorie and junk foods. Fresh and seasonal food is of much relevance. Wrestlers are advised to avoid food which is excessively sour and spiced like pickles, chutneys and chat as they are thought to cause lethargy and sensual arousal.

Hats off to the Dangal sisters for their taboo smashing move to become successful wrestlers and the unquenching thirst for achieving their goal. More power to you women, go ahead and catch your dreams.

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Cutting Weight Techniques for Judo

Making Weight Techniques

There are so many different ways to make weight, and sometimes it can become very confusing as to how or what you are going to do. Making weight can be difficult or easy; it all depends on how you approach it.

Many things need to be taken into consideration when preparing for a competition. This can include dieting before the comp, sauna-ing, starving yourself, or moving up a weight division. In this article I am going to give a brief outline of the different techniques people use and the theory behind each one. This is not going to be an article of exactly what to do its an outline of techniques used, for more info do some research.

Dieting before the competition

Many people believe in dieting before the competition. To burn the last bit of fat so that their entire body weight is all muscle they usually diet using low an protein dinner or no dinner at all. To lose weight you must burn MORE calories than what you put in your body. Many studies suggest that having 3 meals a day slows your Basal Metabolic Rate or BMR (metabolism) but by having 6 small meals a day your BMR is always increasing resulting in burning more calories through the day.

Depending on how much weight you have to lose you may have to start dieting 6 weeks leading up to the competition.

Many people find dieting the hardest opponent in Judo. Dieting requires discipline and constant monitoring and can be very mentally draining when preparing meals, knowing what and what not to eat as well as eating enough not to get run down or ill.

Low Carbohydrate diet:

Low Carb diets are very popular. There are many versions out there but are all very similar. Same say have carbs for breakfast and lunch but none after 2 pm, and a protein dinner, while others say have no dinner at all.

A very important rule when talking about dieting is, 'if you are losing weight, do not change the diet. Once you plateau then change the diet. "Make sure when dieting to talk to a professional or research yourself so you are doing all the right things. weeks, so within those 2 weeks I was training like crazy and because I was not losing any weight I was dieting even harder and stricter and I would end up run down and get some sort of illness like the flu. body; everyone is different so listen to your body and adjust your diet accordingly.

The dark side of Low carbohydrate diets

The human body uses 4 energy sources, these are fats, carbohydrates, protein and alcohol. But the brain (the human bodies control center) only uses Carbohydrate for energy. It does not use any other energy sources, so if your muscles have no energy either does your brain. This is why on a low carb diet you are tired, lethargic, sleepy and mentally drained. Many athletes do not like dieting on a low carb diet because on a low carb diet you can not train as intense or for as long. This is bad because leading up to a competition you want to be training at 100% without feeling tired, rundown and mentally drained.

Using a low carb diet (and dieting in general) is all about trial and error, the more times you compete and make weight the better you get at knowing how your body reacts and feels.

Low Residual diets

Low residual (Fiber) diets are mainly used in the last week or week and a half leading up to competition. The stomach can hold on the average male (75 kg) 4 kg, and girl (60 kg) 2 kg worth of weight and it can not take up to 1 week to rid the stomach of that weight. Low fiber diets are used to not flush the stomach but to make sure that whatever is getting eaten does not stay in the stomach. It goes in and out due to the fact that there is minimal fiber in it. These diets are great because you can eat things such as white bread, biscuits, rice bubbles etc and you know that they will not just sit in your gut unnecessarily weighing you down.

Another negative aspect of low fiber diets is the fact that these foods do not contain vitamins and minerals. I recommended that on any diet you should be taking multi vitamins and minerals to supplement any you may miss in your regular diet.

Diuretics

Diuretics are a drug that are used to flush out the body of fluid and food by making you go to the toilet a lot. I personally I have never used diuretics but I have friends who have used them before. Some athletes take celery tablets and this supposedly makes you go to the toilet more often.

Another technique people do is drink up to 6 liters of water a day 2 weeks out of competition and you can imagine how often you would go to the toilet drinking that much. Then in the last week they drink as little as possible. The theory behind this is to trick your body into thinking that it is holding water so it continues to flush itself out.

I think this is bad for 2 reasons. Your bladder is overworking and the human body is smarter than that.

Also 2 weeks out form the comp I would not want to be 2 kg heavy due to too much water, mentally that is not good.

One of the most popular theories is that drinking caffeine is dries you out, this is true to an extent. Let me explain: If you drink 1 liter of water your body may hold onto 600ml of it, therefore excreting 400 ml of it. Caffeine is a diuretic meaning that if you drink 1 liter of it your body will only hold on 200 ml of it and excrete the rest. Therefore people assume it helps you loose weight but in actual fact your body just holds onto less than it that's all.

This theory is similar to the negative calorie theory with the celery.

Cutting weight

Cutting weight is the term used where you must sweat and eat as little as possible in order to make weight. This is the most common technique used to make weight in not just judo but also in wresting, boxing and even horse racing. Some athletes can lose up to 6 kg in the sauna depending on what weight division and also how much mass they have. How much muscle is very important because the muscle is 70% water, therefore the more muscle you have the more water you can lose in the sauna.

There are 4 ways you can lose weight in the sauna.

With clothes on: Some athletes get in the sauna with a lot of clothes on and sweat it out that way. This is a great way to heat yourself up quickly but once you start sweating your clothes become wet and I believe it cools you down resulting in less sweat being excreted by the skin.

Exercise in there: Push-ups, boxing, star jumps what ever you can think of. What these athletes do not understand is that once your body temperature has been raised, you start sweating. These athletes do not know that once your core temperature is raised you will start sweating, it does not just keep rising, once its raised it at that level. The sweat can only come out so fast and any more exercise is just going to waste your energy.

I have found that many females can not lose much weight in the sauna, these girls I recommended to go for a run or exercise in the sauna.

Sit in swimmers: Sitting in the sauna is, I believe, the best way to cut weight. Just sit in there and continuously wipe down all the sweat on your body. This will encourage more sweat to come out.

Baby Oil: Some people put baby oil all over their skin and the theory behind this is to clog up the pores in your skin. This will raise your core temperature resulting in more sweat. I think this method is stupid because why are you making it harder for your body to sweat by clogging the pores, you should not let the sweat come out.

How long do you sauna for?

Some people like to sweat it out in on big hit, (also saves money) but if you have a bit to lose and you do not mind paying trying losing the weight over a couple of days. For instance, if I fight on Sunday I will sauna a little on Friday and then sat avo and maybe if I'm lucky and I'm underweight ill eat some dinner. This is all up to the athlete and how comfortable they feel in doing it the way the want.

I do not lose weight in the sauna?

I do not know why but some females just do not loose weight in the sauna. For these people I recommend buying a sauna suit and go for a run or bike or something. Just rug up and go for it, maybe these girls need to go and exercise in the sauna that may help them out.

I can not find a sauna?

If you can not find a sauna here are a couple of options.

– Put on a lot of layers of winter clothing and go for a run or sit on an exercise bike and ride hard.

– Rug up and sit in a car with the heater turn on full blast.

– Turn the hot shower on in the bathroom and let it get nice and steamy sit in there and sweat it out. (Just do not burn yourself.)

– Sit in a hot bath and sweat that way.

Should I move up a weight division?

If you are sick of making weight and saunaing and all the rest of it just move up a weight division. It all depends on what you want to do judo wise. Are you a recreational player or competitive, even then what are your goals. Can you move up a weight division and still be competitive internationally if not nationally. All depends on what you want out of judo.

Some athletes especially in the heavy weights can afford to give some weight away, as long as they are faster than their heavier opponents. For example Kurt Angle wave away around 10kg when he did wrestling. Another example is the heavyweight girl from Slovenia. She fights +78 and only weighs at at 85 kg. She is so fast and strong she placed 2nd in the open t the 2007 world championships.

For more info on different ways to make weight ask some of the older competitors how they made weight. Also do some research on the internet and find what's best for you, remember that trial and error is the only way to perfect making weight comfortably.

I hope this report has helped you out when it comes to thinking about how you will tackle the making weight problem next time.

Matt D'Aquino

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Eat More Pectin For Successful Weight Loss

Would not it be great if there was a way to not feel so hungry all the time when you are trying to lose weight? Well there is a way and it's not some new fad either, it's something that's natural, has no adverse side effects and may be sitting right in your fridge – fiber.

One type of fiber that you probably already have been eating is called pectin. Pectin is found in fruits, such as apples, strawberries, and peaches, along with vegetables including carrots, sweet potatoes and beans. Pectin is a carbohydrate that has no calories.

Pectin is a great source of fiber, which we all know is important for a healthy diet. Aside from helping you feel full longer, pectin can help to cut cholesterol and blood sugar levels. It may even aid in the prevention of colon cancer.

Pectin can help you lose and maintain your weight because it causes the stomach to empty more slowly. As a result, after eating pectin, you feel satisfied longer. This means that you will eat less, which will lead to weight loss. And if you think you'll have to be gobbling down hundreds of apples or guzzling pectin drinks, think again – that has shown that as little as a single teaspoon can help you to feel satisfied.

Where Can You Get Pectin?

Thankfully, you will not have to drive miles out of your way to get your supply of pectin because it is sold right in your local grocery store. It comes in a powder, which may be known as Sure-Jel, or a liquid, known as Certo. Derived from grapefruit and apples, pectin is usually found with the baking supplies in most supermarkets.

How To Take Pectin

You can mix pectin with orange juice, water, or soft drinks. It has no taste so should not affect the taste of the beverage you mix it in. It is best to increase your intake gradually to let your system adjust to the added fiber. Start off with a teaspoon a day and then gradually add more in to a max of 3 teaspoons a day. You can also add pectin to broth or soups, applesauce and even baked potatoes.

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A Comprehensive Review of the Cohen Diet

The Cohen diet is a great option for everyone who is trying to lose some weight and to introduce lifestyle changes. This is one of the easiest and most pleasant nutritional programs to follow. Just like any other diet, this diet comes with its pros and cons that need to be examined before you make up your mind about it.

Who is Doctor Cohen?

The Cohen diet is created by a French nutritional expert called doctor Jean Michel Cohen. He advocates balanced nutrition and limitation of the daily calorie amount as the best ways to achieve significant weight loss results. The diet was created following these principals. According to Cohen, processed foods are the largest evildoer, since they contain large amounts of sugar and processed fats. All other options are acceptable and beneficial for the human body. This philosophy gives the Cohen diet the label of a lifestyle choice rather than a restrictive nutritional plan.

The Variations of the Cohen Diet

The Cohen diet comes with two versions. The first one produces rapid results but it is very restrictive. This option involves a daily calorie intake of 900 calories or less. Although it guarantees immediate results, the diet may be difficult to follow, as it involves drastic calorie reduction. The second version of the Cohen diet is more moderate and the results become available within a month. This diet guarantees weight loss of nine to 11 pounds. In it, the calorie intake should remain below 1400 calories, which is easier to achieve and not as stressful on the body. Both of these diets need to be followed by a maintenance stage. This maintenance stage could continue a lifetime, as long as a person is willing to move on to healthier eating options.

Foods that are Allowed

The Cohen diet is far from a restrictive one. In fact, it comes with a great balance of nutrients and dietary options. The diet puts a limit on processed foods only. Fresh fruits and vegetables are very important. These should be consumed raw. In addition, dieters are advised to avoid products that are high in starch. An exemplary menu for a Cohen diet follower will be very easy to come up with. A breakfast can consist of tea or coffee, a favorite cereal and a cup of skimmed milk. The lunch can involve 200 grams of chicken fillet, 200 grams of steamed vegetables and half a grapefruit for dessert. The dinner option may be 150 grams of a lettuce salad, 100 grams of turkey fillet, 25 grams of cheese and 200 grams of steamed vegetables.

The Benefits and Disadvantages of the Cohen Diet

The best aspect of this diet is that people are free to choose their favorite foods, as long as the calorie count remains below the specified limit. This flexibility makes this diet easy to follow and even enjoyable. Once a person gets used to the healthier food choices, these will become a part of a better everyday diet. In addition, this diet involves no expensive supplements or harsh restrictions. On the downside, a person trying to achieve results through the fast version of the Cohen diet may be experiencing significant hunger and is likely to soon get discouraged and quit.

The Cohen diet is a wonderful dieting option that is developed by a renovated nutrition expert. This plan is easy to follow and fun. The Cohen diet lacks the harsh restrictions that other nutritional plans come with. It is flexible, it is easy and no foods are banned. What could be better than a diet that gives you so much freedom?

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The Positive Effects Of Diet Pills

Over time the obesity rates in various countries like America have continued to climb. The overall selection of diet pills and weight loss supplements has also climbed because of this. Burning fat while losing weight it absolutely possible without the use of these dieting options but there are so many advantages associated with these supplements to simply ignore them altogether.

Using these pills in conjunction with exercise and other methods can provide extremely explosive results for the average person. Inside most of these pills you will find stimulants which are very powerful when it comes to increasing your metabolic rate. There is a wide range of other ingredients found inside of your typical pill that can accelerate the fat burning process very efficiently.

The most powerful effect by far that these pills will have on your body is the appetite suppression. To achieve weight loss you need caloric restriction and this is what you will get with modern pills. The ingredients that can be found in your typical dieting pills have the power to suppress your appetite which will greatly increase the overall fat burning effect within your body.

By taking pills like this you will be able to keep all of your cravings under control while maintaining a healthy level of caloric intake. Most people underestimate the power of appetite restriction and this is bad since it is actually a very important factor when it comes to losing weight.

Aside from giving you the appetite suppression dieting pills can also provide a diuretic effect. This effect will basically help your body to get rid of the large amount of water that it is holding inside of it. Flushing a large amount of water from your body will only add to the overall amount of weight that you can lose from taking this type of pill.

Another powerful effect that you will find is known as reduced lipogenesis. The process that your body uses to generate new fat cells is called lipogenesis. Taking modern dieting pills can prevent this process from taking place. Make sure that you do your research on where to buy diet pills so you can make the best decisions.

This will prevent your body from creating an influx of new fat cells as you are trying to burn away the ones that you already have. You can even benefit from increased resting energy when you are taking these powerful supplements. The end result for most people that take dieting pills is a slimmer body and a reduced overall body weight.

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Are You a Serial Dieter? 3 Steps to Break the Cycle

  • Have you been on and off diets for most of your life?
  • Do you struggle to lose weight and then fail to keep it off?
  • Are you lacking motivation, accountability, and consistency?
  • Do you want to end the emotional eating, toxic guilt and negative self-talk?
  • Would you like to attain and maintain a healthy weight for life, but do not know how?

If you answered "Yes" to the questions above, then you are what I've termed a serial dieter. Serial dieters are people who have been on and off diets for years even decades yet they still can not attain and maintain a healthy weight and lifestyle. For serial dieters food, cooking and eating feels nothing at all like a source of pleasure, instead it's a source of complex decisions and emotions that cause confusion, anxiety, dread and self-doubt. The good news is that there is a way to end the yo-yo-ing weight, to enjoy food again and live healthy for the rest of your life. While some aspects of reaching your goals do vary for each individual, below are three steps that every serial dieter can take to begin the process of ending the serial diet cycle right now.

1-Take Responsibility

As a former serial dieter, I can tell you that healthy changes in your life and in your relationship with food and exercise will not happen until you take responsibility for your actions. Not the actions that have lead you to where you are, but the actions or lack of action that is keeping you there. Yes it's easier to eat fast and processed foods, yes it is difficult to work out 3 to 4 times a week and yes it is challenging to eat healthy most of the time. No one said the journey to healthy living would be easy. Stop making excuses, take responsibility and get it done. This is not about quick fixes, but a real commitment to a lifelong change for the better. Think of all the years, even decades that you have been overweight, unhappy, and frustrated. Are not you tired of it? Are not you ready for a real change. Stop making excuses and finally take responsibility for your health, weight and well-being.

2-Stop "Going on a Diet"

I remember, in elementary school, being taught the definition of the word diet as the foods a person normally eats on a daily basis. I am a vegetarian, so my diet consist of fruits, vegetables and grains. But for the majority of people, the word diet has become conspicuous with a calorie restrictive diet in which we reduce the number of calories we consume, or eliminate total food groups from our daily regiment. Being on a calorie restrictive diet is a self-limiting, surface level change because when you reach your goal weight you stop the diet and return to the unhealthy eating habits that you started the diet with, the weight returns and the cycle begins again. The goal is stop going on a diet and instead learn how to make healthy weight management a part of your daily life with a plan and strategies that vary as priorities, environment, circumstances and needs change.

3-Have a Plan and Get Support

Let's be honest, most of us spend more time planning a special night out than we do planning our wellness goals. And for the majority of us telling others of our endeavors is just another avenue for criticism and disappointment. How many times have you declared "Starting tomorrow I'm going to start or stop .." with no clear plan and no support or accountability. I say this respectfully, but if you know how to lose weight and become healthy by winging it and without support and accountability you would not be in the unhealthy cycle you are currently in. Having a plan can consist of restocking your kitchen with healthy food options, journaling your progress and working with a personal trainer. Support can come by way of recruiting a friend with similar goals, joining a weight loss group or working individually with a wellness coach. The journey to your success needs to be planned out and you must have support and accountability. Honestly, there is no other way.

Breaking the serial diet cycle is not easy and will not happen overnight, but you can do it by taking responsibility, eating healthy and having a plan and support. Do not let another week, year or even decade (s) go by being overweight, unhealthy and unhappy. Take action right now to end your serial dieting cycle.

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Microbiotic Diet – A Low Fat Way of Dieting

There are many diets to consider when you wish to change your eating habits, lifestyle, health, and weight.

George Ohsawa, who promoted that a simple lifestyle produced positive health benefits, created the microbiotic diet. The diet was undertaken of ten restrictive steps, forcing the dieter to exhibit a great deal of self-control.

For example, the last stage of the microbiotic diet involves the dieter consuming only brown rice and water. Diet planners, due to its excessive restriction no longer suggest this first version of the microbiotic diet.

Well Being

The microbiotic diet appeals to some because it not only focuses on the physical well being of a dieter, but also deals with the spiritual and planetary aspects of health.

The microbiotic way of dieting is low in fat, as well as high in fiber. Vegetarians could easily follow this diet because the diet places emphasize on vegetables and whole grains.

The microbiotic diet calls for low amounts of sugar, dairy items, and meat.

Soy products

Soy products are also an integral part of the diet because they contain phytoestrogens, thought to have positive effects on cholesterol levels, menopause, as well as some types of cancers. This is why patients who are suffering from cancer or other chronic diseases have followed this strict regimen.

The phytoestrogens may also prove beneficial in the prevention of estrogen-related cancers like breast cancer. It is important not to confuse this healthy way of eating with a cure for serious medical conditions and diseases.

Whole Grains

When following the microbiotic diet, 50-60% of each meal will consist of whole grains, including brown rice, barley, millet, rye, corn and buckwheat. This diet allows an occasional meal with rolled oats, noodles, pasta, bread or baked products.

Soup

Each day, 1 to 2 bowls or cups of soup are required. It is suggested that a dieter choose shoyu or miso, which contains fermented soybeans.

Vegetables

Vegetables make up 25-30% of the daily food intake, where 1/3 of the vegetables should be eaten in their raw state. Boiling, steaming, baking or sautéing should prepare any other vegetable portions.

Beans

10% of the daily food intake should consist of cooked beans. Bean products such as tofu or tempeh can also be eaten.

Cooking Oil

The most common cooking oil used when preparing meals is dark sesame oil. Additional oils to consider include light sesame oil, corn oil, as well as mustard seed oil.

Flavorings

Natural sea salt, shoyu, brown rice vinegar, grated ginger root, fermented pickles, roasted sesame seeds and sliced ​​scallions are some of the seasonings that can be used when adding flavor to foods.

When it comes to animal by-products while on the microbiotic diet, small amounts of fish or seafood are acceptable each week.

Dieters should stay away from eggs, dairy, meat, and poultry.

When eating fish or seafood, microbiotic dieters should consume horseradish, wasabi, ginger, or mustard in order to aid in the detoxification process against the effects of the seafood.

Other foods allowed while on the microbiotic diet include the moderate consumption of seeds or nuts, as well as desserts such as apples and dried food.

Dieters should not consume sugar, honey, molasses, chocolate, or carob.

Fruit

Several times a week, the diet permits fruit such as pears, peaches, apricots, grapes, berries, and melons. Avoid tropical fruits, such as pineapples and mangoes.

The microbiotic diet can be tailored to fit individuals depending on their age, gender, health concerns, as well as climate and seasonal factors.

Side Effects

There are a few side effects associated with this diet. Certain nutrients are not absorbed into the body through this diet, such as protein, vitamin B12, iron, magnesium, and calcium. This can affect a dieter by lowering their energy levels, as well as lead to health complications.

Some nutritionists frown upon this diet because they feel it is too restrictive.

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Tips on How to Enjoy a Healthy Diet and Lose Fat Faster

Your first priority when losing weight should be to eat a healthy diet. Of course, exercise is important, but consistently eating the right foods daily should come first. Follow these simple and effective tips to lose fat more easily.

Healthy Fats

Healthy fats are crucial to your weight loss efforts so aim to include healthy fats in most meals. Doing this assists your body to maintain the optimum hormone levels needed for fat burning and muscle-building. Healthy fats will also help to curb your appetite.

Include the following healthy fat foods in your diet: seeds, raw nuts, avocados, egg yolks (from free range, organic eggs), coconut oil and extra virgin olive oil. Grass fed meat is also an excellent source of healthy fats.

Here is a tip to quell your appetite and provide your body with protein, healthy fats and fiber. Try eating a handful of raw nuts half an hour before each meal 3 times daily. Nuts are nutrient dense as well so this simple trick will go a long way to improving your overall diet. Good choices are almonds, walnuts, and pecans.

Quality Protein

Include a quality protein with each snack and meal. High-quality sources include grass-fed meats, raw dairy, and plants sources such as beans and nuts. Protein helps with appetite suppression, which encourages you to ultimately consume fewer calories.

Eating enough protein assists your body to build lean muscle if you are working out. The more lean muscle you have, the greater will be the rate your metabolism runs at.

Eating enough protein at each meal also helps to regulate your blood sugar and insulin levels as protein slows down the breakdown of carbohydrates.

Carbohydrates

While it is not necessary to reduce carbohydrates to extremely low levels, many people do struggle to lose weight because they eat too many refined carbohydrates and sugars.

The sugars in fruits are better because the fiber in the fruits slows your body’s blood sugar response. An exception is fruit juices that are loaded with sugar and stripped of fiber during processing.

Try minimizing your consumption of carbohydrates from processed grains such as pasta, bread, cereals, bagels and so on. If you increase carbohydrate consumption from fruit and vegetables, you will most likely find it easier to shed body fat. This simple step alone can have a noticeable effect.

Follow these tips to a healthier smarter diet that will help you to lose fat more readily and build muscle, all the while providing more energy.

I hope this article helps you on the road to a healthy and hardy body.

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