Wednesday, December 19, 2012

How to Diet Properly



How to Diet Properly ?

A lot of people talk about diets and a lot of them say that they follow them almost religiously. Why is it then that most people still are not happy with their weight and seem to be going nowhere?

The real problem is that although they know how to diet, they just don't follow the rules that are set for them. Here are some of the things that you should do when you are going on a diet. This will change the way you approach the diet and you will definitely feel the change.

How to Diet ?

Change what you eat - Some diets will tell you that you don't really need to stop what you are already eating and that you should just eat your servings in smaller portions. While this is true, you need to understand that it really depends on what you are eating in the first place.

If you are already eating foods that are really rich in fats, you will not only need to change the portion size but you will most probably need to change the dish itself. Make sure that there are fruits and vegetables on the plate that you serve to yourself during each meal and cut down on all the fatty foods and junk.

Set a schedule - There are some diets that will have you eating all throughout the day. They say that eating smaller servings more often can sometimes health.

This is not the case for everyone and if it's not working for you then you will need to set a schedule for when you eat and how much you should eat. This will help you to control your diet and you will be able to eat only during the times that you are supposed to and never in between.

How to Diet ?

Read your diet guide properly - Want to know how to diet? Then read the manual or guide that you may have acquired about dieting. You really need to follow the diet word for word if you want to lose weight quickly. By making sure you follow it to the letter, then there should be no problem losing weight at all.

Do you know that How To Diet Properly Review is best information now in the fitness arena, and the Newest product Insanity Workout is still the most used workout program around the world.

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Monday, November 5, 2012

Top Ten Reasons Why Diets Don't Work



Top Ten Reasons Why Diets Don't Work

In the past century, dieting has become a fad of kinds. Liquid, Fruit, Atkins, GM - these are names which are synonymous with dieting today.

Estimates say that in the last decade 70% of adult females have tried at least one kind of diet. However, there is no evidence to suggest that these would have worked in the same ratio.

More often than not, diets turn into failures as everybody has a different metabolism rate and it is not compulsory that one diet that showed results for some would do the same for all.

In a paper published by Jim Hill, titled 'Energy Balance and Obesity', he points out that in the U.S. 2/3rds of adults and 1/5th of children are either overweight or obese and the main reason for this is lack of physical activity.

If diets are not coupled with physical activity then it is sure to go down the road of disaster.

Blindly following the latest diet fads is not a good idea, the trick is to figure which combination suits the body. And this is heavily dependent on the metabolism and eating habits.

Why Diets Don't Work?

Here we will attempt to break down the reasons why most diets fail to show results or are effective for only a short period of time.

- Sleeping Habits: An average human body requires at least 8 hours of sound sleep. If you are in a habit of going to bed late or having irregular sleep timings, it can lead to addition of toxic load on the liver, slow down metabolism and increase weight gain.

- Calorie Intake: Most people when dieting tend to avoid calories too much for too long. This can have the most hazardous impact on weight gain as the body reflexes and starts to store fat in order to conserve energy rather than lose fat.

- Protein Intake: Protein is the most important factor which helps in increasing the processing of fat reduction. Eat leafy greens, milk, pulses, white meat and soy to improve this intake.

- Fibre Intake: Fibre is an element which helps in breaking down body fat, reduces weight and also stabilises the insulin levels in the body. Vegetables and fruit are very rich sources of fibre.

- Water Intake: It is said that an average person should take at least 4-5 litres of water each day. Drinking less water slows down the body's metabolism and its ability to burn fat.

- Exercise: If diets are coupled with less than 25 minutes of daily physical activity, it will have almost no effect on your weight loss. The body burns only glucose in the first 25 minutes, and fat burn starts only after the 26th minute.

- Numbers: Don't always believe what the scales shows. The optimal number is BMI index which shows the accurate fat loss percentage.

- Time Management: It is very important to have meals at around the same time each day as it trains the body when it starts to burn fat.

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Monday, August 27, 2012

Asking for Help to Lose Weight Quick



Asking for Help to Lose Weight Quick

Health advice is necessary for everyone, because there is simply nobody who knows everything about staying healthy and in shape.

Learning new methods to carry out this state is necessary all the time and this is why some blogs are always being updated with the best health advice out there.

If you are one of those people who enjoys eating snacks and spending lots of time sitting on your couch, you need to start changing some of those habits, because if you do not, it will be almost impossible for you to lose any weight at all.

We all know how hard losing weight can be and this is why trying to be as healthy as possible all the time, will yield far better results.

Even changing some small routines can be of a huge difference and this is why health advisors are now becoming more popular in many parts of the world.

How to videos and other similar guides that help you to lose weight quick, are now widely available in the web and this gives you an advantage over your weight problems. Now you can simply follow some of the advice that experts give you and start looking better in just a couple of days.

One of the things that you can do to start losing weight quick, is to change your snacks for fruits and non sugar foods, as these are better than potato chips, chocolates or other types of popular snacks.

Most of the fast foods that we enjoy so much, are not very healthy for our bodies and this is why it is probably a good idea to try to consume less of these. Changing these foods for some natural products, will allow you to lose weight quickly and you will certainly feel a lot healthier.

You can do many things to change your weight problems rapidly, but it will take a lot of concentration and perseverance on your part to really get some good results.

Looking thin is not simple at all, yet by eating healthy foods and being more active on a daily basis, you can surely do some of your weight loss goals.

It really does matter how many calories you eat every day and this is why you need to take a good look at every single piece of food that you put in your mouth. Even if you are not having really big weight problems, you can benefiting from trying to control your weight and staying healthy, because this will allow you to do a lot more things than you normally do.

Healthy eating is simple when you have natural foods

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Tuesday, June 12, 2012

Liquid Diet Weight Loss - All You Need to Know

Liquid Diet Weight Loss - All You Need to Know

It can be safely said that the best way to slim down is to reduce the number of calories you intake every day. This simple rule can be interpreted in a number of ways.

There are many types of nutrition plans based on it and some like the liquid diet are more drastic than others. You should definitely find out all about it before adopting it.

You have to learn what to expect from the liquid diet weight loss. As you can guess by the name this type of nutrition plan requires you to drink only fluids on all your meals.

You must not eat anything. The drinks should contain sufficient amounts of all of the essential nutrients you need. So, you have to opt for protein shakes, fruit and vegetable juices as well as smoothies. Herbal teas are all recommended.

There are a number of important rules that you have to keep for effective and healthy liquid diet weight loss. It should last for a very short time preferably for not more than five days.

Also, the drinks you consume should contain a sufficient amount of calories to sustain the normal functioning of the body.

You really have to do some counting in order to guarantee your safety. It is essential for you to consume no less than 1200 calories a day.

The third rule is also essential - you should not do any exercise when you are on this diet. In this way you can avoid side effects such as lack of energy, weakness and nausea.

 Is the liquid diet weight loss sufficient? You will definitely shed a few pounds with this slimming program.

You will also detoxify your body to a certain extent. However, you are highly likely to regain your former weight quite quickly after going back to your usual diet.

This happens because the body wants to restore its normal functioning by processing the nutrients it needs more effectively.

The liquid diet weight loss is potentially dangerous even if you keep all the rules. You might weaken your heart if you have any cardiovascular problems.

It is also possible for you to become anemic if you use this slimming method frequently. Perhaps the greatest danger is that the bacteria providing for the normal functioning of the gastrointestinal tract might die out.

In turn you will never have normal digestion again. This means that your entire body will be weakened and you will be more likely to suffer from a wide range of diseases.

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Wednesday, June 6, 2012

Is Diet and Nutrition the Best Way to Lose Weight Fast and Safely



Is Diet and Nutrition the Best Way to Lose Weight Fast and Safely


Diet and Nutrition has been known to be the best way to reduce weight fast for a long time time. Although many people still struggle to lose weight, it is possible to burn body fat fast and keep it off permanently by eating fat burning foods that add nutritional value to your body.
There are plenty of healthy foods that you ca eat to lose weight, the secret however, is to eat foods that will motivate you to stick to your meal plan. A boring or tasteless meal plan is a total recipe for disaster. The best way to lose weight fast and stay lean, is by ensuring you stock up with healthy foods that you will look forward to eating every day.
Here is the best way to lose weight fast on a healthy diet and nutrition plan plus how you can be successful with your meal plan.
1. To be successful on a healthy eating plan, you need to stock up with healthy foods and completely eliminate all the fattening unhealthy junk from your kitchen. This entails getting rid of all processed foods, canned foods, jugged foods and anything that tends to last too long on the shelf. These foods most likely contain additives such as high fructose corn syrup, its high in calories and it will keep you overweight unnecessarily.
2. Personally, i found it difficult to switch to healthy eating in just a few days, to avoid frustrations, the best way to lose weight fast on a diet and nutrition plan is by making a gradual switch to healthy eating. Do it one meal at a time until you have a completely healthy nutrition plan in place.
3. It is vital that you know the number of calories going in your body, remember that the best way to lose weight fast is by burning as many calories per day as you can, more than you consume actually. You won't have to meticulously count calories but a simple research on the internet can guide you on the number of calories in your food.
4. You should have a food journal and make as many daily entries as you can, this is the best way to lose weight fast and stay lean as well as staying on track with your meal plan. A food journal is an effective way to assess when you are going off track with your meal plan and you will easily notice when you are making bad food choices and bad snack choices.
5. The best way to lose weight fast on a diet and nutrition plan is by eating many times a day. If you want to ward off unnecessary cravings or avoid emotional eating, splitting your meals into mini meal courses that you can eat five or six times a day is the best way to lose weight fast that works. You will not only feel satisfied for a longer time, but you will create a fat burning effect in your body as your metabolism will be in high gear.
6. We have already established that eating many times a day is a best way to lose weight fast that works. Many people continue to rely on fad diets or other methods like starving or skipping meals for quick results. Such methods may get you the results you want in short period of time, but you will most certainly gain the weight back soon after you stop the diet and start eating your normal foods again. Instead, eat more healthy, low calorie foods like fruits, vegetables, lean meat or whole grains and enjoy your diet experience.
7. Diet and nutrition advice will not be complete without mention hydration, it is clear that water is a best way to lose weight fast that works, drink as much of it a day as you can. Make it your number one slim drink and eliminate any carbonated sodas.
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Friday, April 6, 2012

Rating the Fad Diets

Rating the Fad Diets

THE 200 POINT SYSTEM

With so many different diets available, how are we to know
what works and what is safe? The only way to be sure is to
discover the author's background and the research behind
the diet's methodology. Every good diet should give a
background about the author and his/her credentials and
experience in the fields of nutrition and biochemistry.
However, even a vast resume does not mean a credible and
safe diet. But it does suggest, at least, that the author has
some knowledge of nutrition. Providing research behind the
diet proves that the diet is not something the author
invented, so long as the research is not self-serving and
altered to fit a hypothesis.

Some diets may not need a great deal of tests and studies
behind them, simply because they are based on
fundamentals. For example, many women's magazines
have articles on dieting and weight loss, but they are
common sense suggestions that most people concerned
about weight should know already: "Eat smaller meals", "cut
down on sugar and fat", etc., are typical philosophies. More
structured diets should give some scientific reasons for its
suggested success, preferably case studies and research
performed on everyday test subjects, as well as athletes.

Since we have established the importance of eating a
balanced diet in accordance to selecting healthy foods and
obtaining RDA minimums, it is possible now to rate the
diets in accordance to those specific criteria. Begin with a
score of 200 and subtract 10 points from the total for each
statement below in which the diet concedes. An ideal diet
should maintain a score of 200, but a score of 160 or
greater is acceptable.

1. The diet does not include the food groups in adequate
amounts. Some fad diets eliminate one or more of the food
groups. Do not deduct 10 points if a food group's nutrients
(e.g., carbs, proteins, fats, fiber, vitamins, and minerals) are
adequately substituted with that of another food group.

2. The diet does not provide at least 45% of its calories from
carbohydrate sources. In order to prevent ketosis, at least
150g of glucose/day is required. That's 33-50% of total
calorie intake on a 1200-calorie diet. Keep in mind that is
the minimum. For highly active individuals, that amount
should increase to 60% at times, i.e., immediately after
exercise.

3. The carbohydrate content exceeds 20% concentrated
sugars. At least 80% of carbohydrate sources should be
complex, and preferably in the form of vegetables, seeds,
and legumes.

4. The protein content exceeds 30%. A very high protein
intake is unnecessary, it places additional strain on the
urinary system, and it is a poor source of energy. Thirty
percent is more than adequate, even for growing children
and teenagers. The only group that requires higher protein
intake are those who recently suffered a severe injury (e.g.,
leg amputation), infection, or surgery. However, these
individuals will be under the care of a physician with a
special high protein diet.

5. Protein content accounts for 15% or less of total calories.
Although unnecessary in large amounts, protein still has
many vital functions, including tissue repair and the
formation of enzymes.

6. Fats exceed 30% of total intake. Besides increasing the
risk of cardiovascular disease, high fat diets have not been
demonstrated to decrease weight better than other methods
of 'proper' eating.

7. Total fat consumption is less than 15% of total calories.
Fat in moderate amounts is essential for a healthy diet, and
such a diet provides taste to many foods. Fat intake below
15% for long periods, for most individuals, is unrealistic.
Fat intake that is too low can also be detrimental to children
and teenagers who require ample kcalories for continued
growth.

8. Total fat consumption is less than 25% essential fatty
acids, and saturated fat is more than 30% of total fat
consumption. Deduct 10 for each.

9. The diet does not suggest common foods, meaning
foods you should be able to obtain at any grocery store or
market.

10. The foods for the diet are expensive or monotonous.
Some diets require the purchase of 'their' foods or
expensive 'organic' foods only obtained through health food
stores. Some foods taste so bad they are difficult to
tolerate repeatedly (e.g., seaweed). Deduct 10 for each.

11. The diet consists of an inflexible meal plan. The diet
does not allow for substitutions or deviations, requiring a
person to live under 'house arrest' with the same food
selections every day.

12. The diet provides less than 1200 kcalories per day.
Less than that and the body's basic functions may not be
getting the energy, vitamins and minerals needed to work
properly, and the dieter almost is certain to feel hungry all
the time. Diets below 1200 kcalories should be reserved for
those under the supervision of a dietitian or licensed
physician.

13. The diet requires the use of supplements. If the diet
provides adequate energy and it is well balanced,
supplements are unnecessary. 'Fat accelerators,' such as
ephedrine, may increase the rate of weight loss, but the diet
should be able to stand on its own merit. Some diet clinics
promote a vast array of herbal preparations and fat
accelerators, and this is where these clinics make their
money - not in their knowledge and ability as nutritionists.

14. The diet does not recommend a realistic weight goal.
Diets should not be promoting the body of a Greek god or a
supermodel. They should not be suggesting that a person
lose 100 pounds (even if 100 pounds overweight). Nor
should diets recommend weight loss below an ideal
weight.

15. The diet recommends or promotes more than 1-2
lbs/week weight loss. Do not expect to lose more than 1-2
pounds of fat a week - it is physically impossible unless
chronically obese, at which point 3 pounds may be
possible. If more than two pounds is lost per week, the
body change is due to a loss of water and/or muscle tissue.
Gimmicks that promise 10 pounds in 2 weeks are either
simply not true or else something other than fat is being
lost. Also keep in mind that the more fat a person wishes to
lose, and the less a person has, the more difficult and
slower it will be to lose additional fat.

16. The diet does not include an evaluation of food habits.
Dieting should be a slow process by which a person
changes normal eating habits. It should not include looking
for quick fixes and quick plans promising short cuts and
extreme changes - a person would never stay with these
programs and such diets do not work long-term. The
number of kcalories eaten, and the food selections and their
amounts, should be reevaluated on a regular basis...
perhaps once every 1-2 months to determine the program's
effectiveness.

17. Regular exercise is not recommended as part of the
plan for proper weight loss. Weight loss occurs twice as
fast with exercise, and without exercise there is a greater
tendency to lose lean muscle tissue as well as fat. This is
not ideal.

OVERVIEW OF VARIOUS DIETS

Low Carbohydrate Diets: Ketosis occurs, and this presents
the same problems as fasting. Once glycogen stores are
spent (which happens quickly with athletes and those who
exercise regularly), glucose must be made from protein
sources, and there is greater wear on the kidneys as a
result. Even on a high protein diet, some protein will be
taken from body tissues in order to produce enough energy
for the nervous system and regular activity. The onset of
ketosis is an indication that this process has begun and it is
not a positive aspect, regardless of what pro-high-fat
authorities indicate.

Great weight loss on a low-carb diet is evident because of
the fact that carbs hold water in the muscles at a ratio of 1:3.
As carb intake decreases then so, too, does water retention.
Much water flushes as a result of lack of glycogen to hold
water molecules. Moreover, by increasing protein intake,
excess nitrogen flushes with even more water since the
kidneys use water to dilute the concentration of nitrogen.
Once leaving a low-carb diet and the muscles refill with
glycogen, fluid concentrations increase and the dieter
regains some of the weight.

Low calorie diets of 400-600 kcalories that consist primarily
of protein have the same problems as fasting and
low-carbohydrate diets: proteins are used for energy and
weight loss comes largely from water. Low-cal diets must
be supervised properly by a medical professional and only
as a last resort for those who cannot seem to lose weight by
other methods. However, even those individuals tend to
regain most of their weight back once they return to a
balanced diet.

Beverly Hills Diet - a diet consisting of grapefruit, eggs, rice,
and kelp; it is deficient in minerals and vitamins.

Cambridge Diet - a very low kcalorie (300-600 kcal/day);
protein/carb mixture with mineral imbalances; the dieter is
close to fasting.

Complete Scarsdale Diet - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; the diet
consists of low carbs (20-50 g/day), and high fat and
protein; the diet has a high meat (saturated fat and
cholesterol) content.

Dr. Atkin's Diet Revolution - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat; carbs are
very low (20-50 g/day), whereas fat and protein are high;
there is high meat (saturated fat and cholesterol)
consumption.

Dr. Linn's Last Chance Diet - this diet has a very low
kcalorie intake (300-600 kcal/day); it consists of a
protein/carb mixture with a mineral imbalance; the dieter is
close to fasting.

Dr. Reuben's The Save Your Life Diet - this is a calorically
dilute diet consisting of high fiber (30-35g/day); the diet is
low in fat and animal products; there is poor absorption of
minerals because of too much high fiber.

"Fake" Mayo Diet - this diet consists of grapefruits, eggs,
rice, and kelp; it is deficient in minerals and vitamins.

F-Plan Diet - this is a calorically dilute diet consisting of
high fiber (30-35g/day); it is low in fat and animal products;
there is poor absorption of minerals because of too much
fiber.

LA Costa Spa Diet - this diet promotes weight loss of 1-1_
lbs/day; there are various plans of 800, 1000, and 1200
kcal/day composed of 25% protein, 30% fat (mostly
polyunsaturates), and 45% carbohydrate; the diets includes
the four food groups.

Medifast Diet - this diet is balanced nutritionally, but
provides only 900 kcal/day; use of liquid formulas makes
this diet monotonous and expensive.

Nutrimed Diet/Medifast Diet - this is a nutritionally balanced
diet, but it supplies only 900 kcal/day; the use of liquid
formulas makes this diet monotonous and expensive.

Optifast Diet - this diet is nutritionally balanced, but
supplies only 900 kcal/day; use of liquid formulas makes
this diet monotonous and expensive.

Pritikin Permanent Weight-Loss Diet - this is a nutritionally
unbalanced diet; some days are calorically restricted; the
dieter alters portions of carbohydrate, protein, and fat; the
diet consists of high protein (100 g/day); unless the foods
properly chosen, it may be low in vitamin B12.

Prudent Diet - this is a balanced, low kcalorie (2400
kcal/day) diet for men; it is low in cholesterol and saturated
fats; a maximum of 20-35% calories are derived from fat
with an emphasis on protein, carbohydrates, and salt; there
is ample consumption of fish and shellfish, and saturated
fats are substituted with polyunsaturated fats.

Quick Weight Loss Diet - this diet is unbalanced
nutritionally; some days are calorically restricted; the dieter
alters portions of carbohydrate, protein, and fat, although
there is low carbs (20-50 g/day), and high fat and protein;
there is high meat consumption (saturated fat and
cholesterol) with this diet.

San Francisco Diet - this diet begins at 500 kcal/day,
consisting of two meals per day of one fruit, one vegetable,
one slice of bread, and two meat exchanges; the second
week limits carbohydrates, with most food coming from the
meat group and with some eggs and cheese, and a few
vegetables; week three includes fruit; in week four there is
an increase in vegetables; week five the dieter add
fat-containing foods (e.g., nuts, avocados); week six
includes milk; week seven includes pastas and bread,
where the diet is maintained at about 1300 kcal/day; this
diet avoids the issue of saturated fats and cholesterol.

Slendernow Diet - this diet is unbalanced nutritionally;
some days are calorically restricted; the dieter alters
portions of carbohydrate, protein, and fat; the protein is
generally high (100 g/day); unless foods are properly
chosen, there may be a deficiency in vitamin B12.

Weight-Watchers Diet - this diet is balanced nutritionally, at
about 1000-1200 kcal; use of high nutrient-dense foods are
consumed; economic and palatable food makes it one of
the most successful diets with no real health risks.

Wine Diet - this diet is about 1200 kcal/day, containing 28
menus together with a glass of dry table wine at dinner;
besides the medicinal components of wine, it is believed
that individuals reduce portion sizes when wine is
consumed with a meal; the diet is low in cholesterol and
saturated fats; there is a focus on fish, poultry, and veal with
moderate amounts of red meat.

Yogurt Diet - this diet consists of two versions, being
900-1000 kcal/day, and 1200-1500 kcal/day; plain low-fat
yogurt is the main dairy dish, consumed at breakfast, lunch,
and as a bedtime snack; the diet is high in protein, and it is
low in cholesterol, saturated fat, and refined carbohydrates.

Diets that do not provide 100% of the U.S. RDA for 13
vitamins and minerals:

Atkins

Beverly Hills

Carbohydrate Craver's Basic

Carbohydrate Craver's Dense

California (1200 kcal) California (2000 kcal)

F-Plan

I Love America

I Love New York

Pritikin (700 kcal) Pritikin (1200 kcal)

Richard Simmons

Scarsdale

Stillman

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries. You can visit his site at http://www.ExerciseCertification.com

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