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Healthy Meal Plan For Weight Loss | 5-Day Free Menu

Posted: November 19, 2018 at 3:43 am

This 5-day sample meal plan for weight loss is all about eating more, not less.

You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.

This healthy meal plan for weight loss includes all kinds of satisfying, hunger-curbing foods like mustard-coated salmon, sweet potatoes, and hearty Italian-style soups.

By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, youd take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more staying power. It tends to fill you up better and longer than dried cereal.

If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).

1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold

For your salads, break out of the lettuce-and-tomato box. All kinds of veggies and fruit can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.

And always keep in mind that no oil, even so-called good ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.

Make your own. Its easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, saut 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you dont eat for easy soup prep for a future lunch or dinner.

Especially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda

A gigantic Farmers Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmers Market every week and asking the vendors, Whats new and tasty this week? What would make great ingredients for my salad?

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When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.

Contrary to popular belief, potatoes are a great food for helping you lose weight. Its what we put on top of our potatoes butter, cheese, and bacon bits that turn them into waistline-busting foods.

Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.

In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.

Yes! Cocoa can be part of a healthy meal plan for weight loss! For cocoa: Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).

Like vegetables, fruits are fabulous weight-loss foods because theyre big foods, that is, foods that are bulked up by lots of fiber and water. With big foods, youll be eating a lot of food (which will satisfy your hunger) but not a lot of calories.

Heres a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2 pounds of strawberries (about five of those green boxes that strawberries come in.) Eating big foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you dont want to go

Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! To make dressing, combine thoroughly the following: cup plain fat-free Greek yogurt, cup fat-free sour cream, cup unsweetened, low-sodium ketchup (good brand is Westbrae), teaspoon oregano, and teaspoon granulated garlic.

Sandwich of fresh roasted turkey breast (3 to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.

Did you know that bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips? Thats why its so important to look for low-sodium varieties of bread (a good brand is Food for Life).

Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, theyre so easy to cook just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.

1 or more cups (its hard to go overboard on fresh veggies!) of steamed fresh vegetables, such as asparagus, broccoli, and/or cauliflower, with lemon juice and sauted garlic.

Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.

There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt.

If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Look for fat-free low-sodium varieties, or make your own.

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Did you know that four ears of corn has the same number of calories as one medium serving of French fries? (The corn tastes better, too.)

cup 1% no-salt-added cottage cheese with cup to 1 cup fresh diced fruit, or use pop-top canned fruits packed in juice or water, no sugar added.

A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.

Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.

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Give your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.

If you've enjoyed this Healthy Meal Plan for Weight Loss, you'll love the Weight Loss Spa Menu

Red Bean and Leftover Veggie Soup

While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easyand a great idea for your health. Homemade soups are much lower in sodium about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisperpretty much anything works in this soup.

Directions:Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsens Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.

Put together a sandwich of tuna (canned preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)

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Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. Theyre loaded with taste, so they dont need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.

A big salad with a variety of lettuces, plus tomatoes, cucumber, and any other veggies you have in the fridge, including varieties youve never thought of adding to salads but actually taste delicious, like sliced fennel.

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Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because its both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).

Directions: Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbedabout 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week.

Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda (if needed), and a little vanilla extract.

Think oatmeal is boring? You havent tried Chef Anthonys sweet/ tangy Oatmeal Supreme, always a favorite among guests at Pritikin. Its a great meal for losing weight, and starting your day.

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If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Simply whip up in your food processor a can of no-salt-added chickpeas/garbanzo beans, fresh tomatoes, lemon juice, garlic, a jalapeno pepper (if you like your hummus hot and spicy), and fresh herbs like cilantro and dill. Add a little water, if necessary, until the desired consistency is achieved.

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Butter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.

1 can no-salt-added butter beans cup chopped scallions (also known as green onions)Juice from half a lemonRed chili pepper flakes, to taste2 to 3 cups chopped fresh Romaine lettuce and/or baby arugula

In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. To skillet add teaspoon grated orange peel, 3 ounces orange juice, and cup white wine. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon.

Cooking up soba (the Japanese word for buckwheat) noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just 113 calories; a cup of white pasta, about 200. Plus, soba noodles are full of fiber, protein, and B vitamins.

Combine in large bowl:2 large cucumbers, peeled, seeds removed, and sliced tablespoon paprikaPinch cayenne pepperPinch black peppercorns, freshly ground cup fresh lemon juiceLet cucumber mixture sit for a few minutes while you cook 8 ounces of soba noodles according to package directions. After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend.

Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.

Smoothie made in blender with 1 cup nonfat plain yogurt, cup crushed ice, banana, and fresh or frozen berries.

Tags: meal plansweight loss

Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since 1992. She has published more than 3,000 articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics.

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Healthy Meal Plan For Weight Loss | 5-Day Free Menu

Weight Loss After 40: How to Successfully Lose Weight after …

Posted: November 19, 2018 at 3:43 am

You need a new approach for weight loss after 40. Instead of quick fixes that dont work, here are seven steps to take to develop healthy habits and combat weight gain.

Its no secret that losing weight after 40 can be difficult for some women. As you age, you begin to lose muscle mass, causing your metabolism to slow down. Add to the slow metabolism a dose of wildly fluctuating hormones and you have the perfect recipe for weight gain. Weight gain after 40 no longer translates into only a tight-fitting pair of pants. You are now at increased risks for a wide range of diseases, including depression, high blood pressure, and diabetes.

If you are trying the same tricks and tips you used in your 20s and 30s, you will find they no longer work. Cutting back on dessert and spending an extra hour in the gym would result in a five pound weight loss. It seemed effortless, but why dont those tricks work for you after forty? Your body doesnt respond the same way it did as in your 20s.

Here are seven steps required to successfully lose weight after age 40.

Why it works: As you age, you begin to lose muscle mass. Your metabolism, the rate you burn calories, is tied directly to muscle mass. A pound of muscle, at rest, burns about six calories per hour.

Compared to the measly two calories a pound that fat burns, you can see why retaining as much muscle mass as possible is vital in losing weight.

Furthermore, lifting weights has the extra benefit of helping women maintain bone density during menopause.One of the best ways to increase your muscle mass is to lift weights. Dont worry. Lifting weights will not give you a big, bulky look.

Instead, your muscles will tighten and you will achieve a slimmer appearance. Also, dont be afraid to lift heavier weights. You do not need to stick with the little pink dumbbells.

How to do it: Lift weights three to four times per week. Alternate the targeted muscle groups. For example, if you lift weights for your arms, shoulders, and upper body on Monday, dedicated Wednesdays weight lifting session to legs and lower body work.

Dont overlook the convenience of body weight exercises. Squats and lunges can be performed in your own living room without any special equipment. Push-ups and pull-ups are also good alternatives to weight rooms and gym apparatus.

Why it works: It should come as no surprise that processed foods are generally higher in calories, unhealthy fats, sodium, and sugar than whole foods.

Eliminating processed foods can have one of the largest impacts on your weight. Skip the fad diets and simply eat whole foods.

Whole foods are foods that have not been overly processed or have added additives or artificial ingredients. For example, skip the breaded, frozen chicken nuggets and opt for a simple grilled chicken breast.

Typically, foods full of sugars and starches are often processed. Skip the sodas and sugary drinks and stick to water. You dont need to shy away from dairy.

In fact, current research is showing that higher levels of dairy intake help prevent weight gain in middle-aged women.

How to do it: Instead of thinking about cutting out foods, change your mindset so you are thinking about adding healthier foods into your diet.

You may find that your cravings for carbohydrates and sugary foods wane as you opt for healthier alternatives. When you do make changes to your diet, do so gradually and in small increments.

Remember, you are working on developing a lifelong habit of healthier food choices, not jumping on the next bandwagon diet.

Related:10 Foods You Should Avoid Like The Plague

Why it works: Portion sizes have greatly increased, and in some cases, it has doubled and even tripled! As portion sizes increase, so do waistlines.

However, as you age, you actually need fewer calories. As creatures of habit, you tend to eat the same foods in the same amount. An extra 100 calories per day can translate into a ten-pound weight gain over the course of the year.

How to do it: One of the easiest ways to limit your portion sizes at home is to use smaller dinner plates. Just like the growing portion sizes, dinner plates have grown.

Utilizing the smaller luncheon plate gives you a more accurate estimate of proper portion size.

When eating out, split your meal, order from the childrens menu, or even pack half of your entree to-go and save it for another meal.

Consider using one of the popular food tracking apps to keep a food diary. They make keeping track of calories easy and can provide more in-depth information such as your highest caloric foods, what time you tend to eat the most, and other useful data.

Slow down your eating. Take your time chewing your food. Sit around the table with family and friends and enjoy a leisurely meal.

This will give your stomach more time to let your brain know when it is full. Also, avoiding the TV during meal times will help you consume less food.

Why it works: Its a common misconception that you have to be engaged in a high impact activity to get aerobic benefits. As a matter of fact, walking is one of the best exercises for you.

Its low impact so it is easy on the joints and it engages the major muscle groups in your body. Too much sitting is bad for you and contributes to weight gain.

A good way to counteract all that sitting is by walking. Walking after your meals also aids in weight loss and helps control blood glucose levels. Furthermore, walking can help alleviate, or at least ease, body aches and pains.

In particular for middle-aged women, walking is associated with less weight gain and even mitigates the effects of aging.

How to do it: You already know how to walk, so this becomes a case of how to fit more walking into your already busy day.

Start with the obvious and easiest tips: park farther away, take the stairs, take the dog out for an extra walk.

Research is beginning to show that using an activity trackers combined with an online social network can increase activity and enhance weight loss.

Popular fitness tracking devices, like Fitbit, allow for competition among your friends to see who can take the most amount of steps per day.

Why it works: For a myriad of reasons, you are not getting all the nutrients you need out of your food. Perhaps your diet isnt as healthy as you would like.

Maybe nutrients were lost during the ripening and delivery process. For whatever reason, supplementing your diet with vitamins can be a boost to your weight loss.

Solid research is coming out that is very convincing of the need to supplement with a vitamin regime. Omega 3 fatty acids such as those found in fish oils are shown to have significant health benefits, including those associated with heart disease.

As women age, the need for calcium is actually increased to help prevent osteoarthritis and osteoporosis. This is also good news for women looking to lose weight.

Calcium supplements may also aid in weight loss. Additionally, Vitamin D3 is showing some promising results in studies concerning older women and weight loss.

How to do it: Vitamin supplements may include a general daily multi-vitamin, high quality Omega 3 Fatty Acid, and Vitamin D3 with Calcium. Other options to consider include live culture probiotics and green tea supplements.

Omega 3 Fatty Acid capsules are available in most supermarkets and health food stores, and there is a good selection of Omega 3 Fatty Acid supplements on Amazon.

Why it works: You may not be woken up by crying babies any longer, but women over 40 may still not getting the sleep they need.

Sixty-one percent of menopausal women are afflicted with insomnia.Fluctuating hormones can interfere with sleep and even turn a morning person into a night owl.

These changes in the sleep patterns lead to fatigue and low energy levels. Low energy levels translate into decreased physical activity and cravings for high carbohydrate foods. Simply not getting enough sleep can cause weight gain and lower your overall quality of life.

How to do it: Create a comfortable environment for sleeping. Select soft lighting, eliminate TV and other electronic screens, and turn down the thermostat for a cool room.

Design a sleep schedule that works best for your lifestyle and stick to it. Going to bed and waking at the same time will help your body adjust to a natural sleep/wake cycle.

Eat more protein throughout your day. It may seem strange to list food among tips for getting more sleep, but studies show that increasing your protein intake make for a better nights sleep. Additionally, avoid caffeine and alcoholic beverages before bed.

Why it works: Individuals who are stressed lose less weight than non-stressed people. Cortisol, also known as the stress hormone, is released during times of stress.

It regulates many of the bodys responses to stress, including blood sugar levels and metabolic rates. Too much cortisol makes it difficult to lose any weight. It is imperative that any attempts at weight loss include a stress management program.

How to do it: One of the best ways to manage stress is through exercise, particularly yoga. Yoga has been known to release mood-elevating chemicals within the body, and it is effective in promoting weight loss. Other options include meditation or tai chi.

Volunteer. Spending your time helping a worthy cause combats cortisol. You will feel better about yourself and have a sense of accomplishment.

Spend time in nature. Our brains seem to work better in nature. If you cant get out in nature, research suggests that merely listening to the sounds of nature can reduce stress and cortisol.

1. Yoga. Yoga and Pilates are fantastic for women looking to lose weight, and the benefits do not stop there. Ithas been found to improve circulation, strengthen core muscles and increase flexibility. Yoga is also very calming and is an effective stress reliever.

2.Coenzyme Q10 supplements and omega-3 supplements can help you shed pounds in a healthy manner.. Not only can they increase weight loss, they also support healthy heart and brain function.

If you want to try Coenzyme Q10, then there is a good selection on Amazon with tons of customer reviews.

3. Take Your Time.One of the biggest obstacles to weight loss is portion size. Oftentimes a person will keep eating long after they are full simply because they ate too fast for their body to communicate that fact. To combat this, try chewing slower, drinking water while you eat and engaging in conversation throughout the meal.

4. Early Morning Cardio.When you first wake up in the morning, your body has essentially been reset and has a calorie deficit. To take full advantage of the morning hours, try going for a jog before eating breakfast. Research indicates that cardio on an empty stomach capitalizes on the bodys fat burning capabilities.

5. Avoid Exercise Ruts.Aging causes the metabolic rate to drop, which often leads to weight gain. Switching up your exercise routine can give your metabolism the boost it needs. Changes to your workout will also help you avoid a weight loss plateau.

6. Bedtime Snack. Recent studies suggest that drinking a protein shake before going to bed could kick start your metabolism. This could be especially helpful for individuals over 40, as age causes a decreased metabolic rate.

7. Preparation is Key.One of the best ways to set yourself up to be successful in your weight loss journey is to be prepared with healthy snacks. Protein bars, almonds and fruit are all excellent snack options and will help curb cravings.

8. Jump In.Swimming is one of the best exercises out there, and it is also low impact. Itis a great option for anyone who cannot partake in conventional exercise due to knee pain, back pain etc. Swimming is a heart healthy exercise and helps build endurance while burning calories.

9. Eat More Fish.Fish is rich in Omega-3 fatty acids, which are excellent for heart health and the prevention of cardiovascular disease. Fish is also an excellent source of protein. Women who do not get enough fish in their diet are encouraged to take a fish oil supplement.

10. Green Tea.Green tea is very popular for individuals trying to lose weight. Not only does it taste great, it also contains caffeine and antioxidants. Caffeine is a known fat-burning stimulant, and antioxidants such as EGCG increase metabolism.

11. Catch More Zs.Sleep is essential for weight loss. Lack of sleep can be detrimental to weight loss efforts, as sleep plays a vital role in appetite and hormone control. Those looking to lose weight should be mindful of how much sleep they need, and how much they get.

12. Eat Your Vegetables.Dont just eat your vegetables, try to eat them first. Vegetables are loaded with nutrients but contain very few calories. Filling up on vegetables will help you eat less high-calorie items on your plate.

13. Calcium.As you get older, it becomes more difficult for your bones to absorb calcium. A strong frame is essential for an active lifestyle. Low fat dairy products are ideal for those looking to slim down, as they have less calories but roughly the same amount of calcium.

14. Choose Your Calories.Be mindful of the calories you are consuming. Skip the bread basket when you are out to eat. Remember not to drink your calories. It doesnt matter how well you watch your diet if you are drinking tons of sugary drinks or alcohol.

Losing weight after forty isnt impossible, but it does take a more deliberate approach. Embrace the life experience and lessons you have learned to enhance your weight loss. Patience and persistence, both skills developed over a lifetime, turn these seven steps into healthy habits that will last your entire life.

So whats stopping you from losing weight ? Tell me your challenges in the comments.

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Weight Loss After 40: How to Successfully Lose Weight after ...

Study shows low carb diets increase calorie burn (LATEST RESEARCH 2018)

Posted: November 18, 2018 at 7:46 am

tplatt37 posted a photo:

Study shows low carb diets increase calorie burn (LATEST RESEARCH 2018)

A new study published in the medical journal The BMJ shows that low carbohydrate diets cause people to burn more calories as compared to medium and high carb diets.[1]

The study showed that those who eat low carb diets may burn an extra 230 or more calories per day.

The purpose of this study was to test the Carbohydrate-Insulin Model.

This model theorizes that the increase of the hormone insulin after eating carbohydrates predisposes the body to store body fat rather than using the nutrients for energy.

Many foods high in carbohydrates such as simple sugars are known to greatly increase insulin levels. The impact these foods have on insulin can be estimated using the glycemic index and glycemic loads.

Foods with a high glycemic load will increase insulin more compared to low glycemic load foods.

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Study shows low carb diets increase calorie burn (LATEST RESEARCH 2018)

The Vegan Diet Done Safely – Parsley Health

Posted: November 18, 2018 at 7:46 am

If you think a vegan diet automatically equals a healthy diet, think again!

True it can be packed with veggies, but if youve ever met the vegan with a Diet Coke in one hand and a chocolate brownie (sans the eggs and butter, of course) in the other, you know it can be a thoroughly unhealthy diet.

A vegan diet, by definition, excludes all animal products. No animal flesh. No milk from cows, goats, sheep or other mammals. No eggs. Not even honey. Whats left can vary tremendously from one vegan to the next.

Often people do choose to adhere to a vegan diet for health reasons, but others want to eat lower on the food chain out of respect for animals or to minimize their carbon footprint and help protect the environment.(1)

Thanks to the Seventh Day Adventists and the epidemiologists who studied them, we now have compelling evidence that a vegan diet can be healthier than one that includes meat and fish. Many Seventh Day Adventists follow their churchs doctrine that recommends a vegetarian diet. The researchers found that, compared to non-vegetarians, vegetarians (including vegans and lacto-ovovegetarians) were much less likely to get colon cancer or prostatecancer, or to die from cardiovascular disease or breast cancer.

Among men,lacto-ovo vegetarians (they eat dairy and eggs) were 15% less likely to die from any cause compared with non-vegetarians, and there seemed to be some added benefit to being vegan, as this group was 18% less likely to die from any cause versus the non-vegetarians.(2)

Other studies have looked at the gut microbiota (ie, the bacteria in our stool) in people with different diets and have found that the microbiome in those who eat meat differs from vegetarians, and further differs from that in vegans. Research indicates that the vegan gut has fewer inflammatory bacteria, and more species that protect against inflammation, obesity and type 2 diabetes.(3)

A number of smaller studies reveal additional benefits of the vegan diet, such as one where sedentary people on a raw vegan diet appear to be as heart healthy as the non-vegetarian endurance runners(4). Another research study found that a vegan diet along with support groups and lifestyle changes helped men with prostate cancer control the disease.(5)

But there is such variety in the vegan diets studied and associated interventions that it is hard to make generalizations.

There are strong theoretical reasons to think that there is value in consuming a vegan diet.

For example, the ratio of omega-6:omega-3 fatty acids is ideally no higher than 4:1, but a review article found that, on average, the ratio was 7.65:1 for grain-fed beef and 1.53:1 for grass-fed beef.(6) A study of chickens fed cereal-based feed also had lower omega-3 fatty acid levels compared with the birds given access to pasture.(7)

Diets high in animal protein have been associated with numerous chronic diseases, such as cardiovascular disease, hypertension, type 2 diabetes, and possibly osteoporosis, cancer and overall mortality.(8-12)

Ninety percent of human ingestion of dioxins occurs through animal food. These contaminants increase risk for cancer and developmental, immunologic, and endocrine toxicity.(13) Mercury, another toxin prevalent in our oceans, accumulates in many fish, and can be harmful to our nervous, digestive and immune systems, lungs and kidneys.(14)

One benefit of animal protein is that unlike plant-based protein, animal protein is a complete protein, meaning you get adequate amounts of all the essential amino acids your body cannot make on its own when you eat it.

Vegans have to work harder to consume adequate amounts of complete protein because plant-based proteins are almost all low in one to three essential amino acids. However, any combination of two types of vegan protein in a day (eg, legumes and seeds, or legumes and whole grains, or nuts and seeds, or whole grains and nuts) provides the necessary combination of essential amino acids.(15)

One pitfall to look out for is vegan protein powders. Most powders are not optimized with branch-chain amino acids, and therefore are not highly bioavailable and not a great source of protein. This is why Parsley Healths professional-grade pea-and-rice based Rebuild protein powder is superior to most powders it has been optimized with the addition of the amino acids like leucine required to make it a complete protein.

Another common argument for consuming animal products particularly dairy is calcium. However, on review of studies of dairy and bone strength, the totality of evidence does not point to dairy as necessary. Vegans can get plenty of calcium from their diet without supplements by consuming dark green vegetables and nuts or seeds daily.

Especially good foods are collard greens, kale, almonds and sunflower seeds. Not only that, but they dont need as much calcium as meat-eaters. Thats because animal flesh is acidic, forcing calcium stored in the body (eg, in bones) to be drawn into the bloodstream to buffer the acid.

There are a few nutrients that you do need to pay attention to if you want to try a vegan diet safely.

The first one is vitamin B12. Unless you are eating some really buggy lettuce (which one might argue would make you less than vegan), there is no way to get sufficient B12 as a vegan and it is important to take a supplement, such as our vegan Rebuild protein powder which contains a complete multivitamin.

Iron is also worth consideration, in particular for menstruating women. Although there are many plant-based sources of iron, it is harder for the body to absorb vegan-sources of iron than animal-based sources, so supplementation might be needed.

Next, Omega-3 fatty acids are abundant in certain plant-based foods, like flax, walnuts, chia and hemp seeds. However, our bodies are only able to convert small amounts of plant-based omega-3s into the most beneficial forms our bodies need DHA and EPA. Incomparison, it is much easier to absorb DHA and EPA directly from fish and pasture-raised eggs and meat.

Finally, there is almost no vitamin D in a vegan diet, and most of us (vegan or not) are Vitamin D deficient as we dont get a lot of sun exposure. The better supplemental form of vitamin D is D3, rather than D2. Though D3 frequently comes from animal sources (eg, lanolin from sheeps wool or fish oil) there is a plant-derived D3 from lichen.We recommend routine testing for all vegans and vegetarians to ensure they are getting adequate nutritional support.

On countless occasions I have identified B12, iron and Vitamin D deficiency in my vegan patients which we were easily able to correct with the right supplements, allowing them to safely stay with their vegan diet.

Diets impact more than our bodies, they can impact our mental health powerfully. For example, I had a 52-year-old patient who started a vegan diet high in veggies and without refined grains or sugar. As a result, her bipolar disorder was the best controlled it had ever been, allowing her to finally feel well, mentally and physically, on her medication.

I had another 62-year-old patient who had a cardiac stent placed for a clogged artery and chest pain. Despite the stent and no evidence of any more clogged vessels, the chest pain persisted, but a few months after he started a vegan diet, his chest pain resolved. Dean Ornish, MD, did pioneer work in this area, showing that a vegetarian diet (low-fat, no sugar in this study), along with exercise, stress management, and psychosocial support could successfully reduce angina symptoms and reverse the accumulation of plaque in peoples arteries.(16)

In her book, Radical Remission, Kelly Turner, PhD, wrote about people with cancer who used only alternative means to recover from cancer, and for some, this involved adhering to a plant-based diet high in vegetables and no sugar, meat, dairy and refined foods.(17)

People are unique in terms of what makes them feel well and their comfort with different dietary plans. If you are interested in seeing what effect a vegan diet has on you, do it with the guidance of someone who has experience finding vegan foods that are healthy, satisfying and filled with a sufficient variety of nutrients.

Notice how you feel after 3 weeks on it. Check immune markers such as your white blood cell count and high sensitivity c-reactive protein, as well as cholesterol, to see what impact it has on these markers for some people the positive effects are astounding.

The ideal vegan diet consists of whole foods, lots of vegetables, and nearly zero refined grains and sweets. If you want to try it, just be sure to plan ahead before making this transition, so you dont end up reaching for that vegan chocolate brownie instead of a handful of walnuts when youre hankering for a snack, and keep in mind which nutrients you might need to supplement.

If done this way it can potentially decrease your risk for chronic diseases, such as heart disease and some cancers.

Need to get started with a few delicious vegan recipes? Start your day off by making our Pumpkin Pie Smoothie,check out our Simple Plant-Powered Meals for lunch and dinner ideas or whip up a batch of ourPeanut Butter Energy Balls for the perfect snack!

References:

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The Vegan Diet Done Safely - Parsley Health

Osteoporosis Diet & Nutrition: Foods for Bone Health

Posted: November 17, 2018 at 9:40 am

Food ForThought QuizFood and Your Bones Osteoporosis Nutrition Guidelines

The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day.

If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if youre not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.

Leafy greens and other nutrient-rich foods are good for your bones.

Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health.

While beans contain calcium, beans contain magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your bodys ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.

Its important to get enough, but not too much protein for bone health and overall health. Many older adults do not get enough protein in their diets and this may be harmful to bones. However, special high protein diets that contain multiple servings of meat and protein with each meal can also cause the body to lose calcium. You can make up for this loss by getting enough calcium for your bodys needs. For example dairy products, although high in protein, also contain calcium that is important for healthy bones.

Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day. To learn if a food is high in sodium, look at the Nutrition Facts label. if it lists 20% or more for the % Daily Value, it is high in sodium. Aim to get no more than 2,300 mg of sodium per day.

Your body doesnt absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldnt be counted as sources of calcium.

Like beans, wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption. If you take calcium supplements, you may want to take them two or more hours before or after eating 100% wheat bran.

Drinking heavily can lead to bone loss. Limit alcohol to no more than 2 3 drinks per day.

Coffee, tea and soft drinks (sodas) contain caffeine, which may decrease calcium absorption and contribute to bone loss. Choose these drinks in moderation.

Drinking more than three cups of coffee every day may interfere with calcium absorption and cause bone loss.

Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research will help us to better understand the link between soft drinks and bone health, here is what we know:

To learn more about other foods that may be good for your bones, visit PubMed.gov, an online service of the US National Library of Medicine, to find research studies on nutrition and bone health.

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Osteoporosis Diet & Nutrition: Foods for Bone Health

Horizon

Posted: November 16, 2018 at 5:43 am

nisudapi posted a photo:

Horizon

Artist: Mu Boyan.

Winner of the Waverley Council Mayor’s Award, Sculpture by the Sea, Sydney 2018.

Marks Park, Tamarama.

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Horizon

giving new directions

Posted: November 14, 2018 at 5:47 am

socialtiger posted a photo:

giving new directions

see on the streets of Lissabon (Lisboa), tourists need a new direction

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giving new directions

6 Eating Rules For Faster Weight Loss – prevention.com

Posted: November 13, 2018 at 4:40 pm

2. Calcium & Vitamin D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy.

Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body cant use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that youre full. And if you cant recognize when youre satiated, youre more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the bodys ability to use sunlight to produce this vitamin). Thats why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin Dthe kind most readily used by the body.

Daily Recommended Calcium IntakeMen and women ages 19-50: 1,000 milligramsMen and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D IntakeMen and women ages 19-50: 200 IUMen and women ages 51-70: 400 IUMen and women age 71+: 600 IU

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6 Eating Rules For Faster Weight Loss - prevention.com

Pritikin Diet | Healthiest Diet on Earth – Science Based …

Posted: November 13, 2018 at 4:40 pm

The Pritikin Eating Plan uses the latest scientific research to provide dietary guidelines that will help you avoid and often reverse diseases that can rob you of the good health you need to enjoy a good life.

Below is a quick summary of the Pritikin Diet. For all the details, scroll down to the section entitled Food Choices For a Lifetime Of Good Health.

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. Click on the GO tab for these foods.

CAUTION and STOP foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

Go FoodsCaution FoodsStop Foods

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods.

CAUTION foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

STOP foods on the Pritikin Diet are those that have been proven to substantially increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion.

Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that white does not necessarily mean unhealthy. There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt.

5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. Youll just naturally eat fewer calories, and shed excess weight.

4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And dont believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikins fruit-rich diet.

2 servings daily of dairy foods and/or dairy substitutes.

For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable.

For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cows milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat.

For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat.

Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.

Pritikin, one of the healthiest diets on earth, includes protein from both animal and plant sources.

No more than 1 serving per day. A serving is about 3 to 4 ounces cooked (the size of a deck of cards).

Below are fish/poultry/meat choices rated from Best to Poor:

For optimal heart-health results, limit Satisfactory choices to no more than 1 serving per week and Poor choices to no more than 1 serving per month.

Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol.

For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet.

Have the Pritikin Meal Plan delivered to your home or office. Choose from a variety of meal packages, spices, sauces, books, gifts and more. Pritikin Online Market

GO | Miscellaneous FoodsPlus Weight-Loss Tips

The healthiest diets on earth often include a bounty of fresh herbs in addition to whole, fiber-rich foods.

Water (plain, bottled, low-sodium, mineral); hot grain beverages (coffee substitutes); non-medicinal herbal teas (such as peppermint, rosehips, and chamomile); and cocoa up to 2 tablespoons per day (use non-alkali processed cocoa). You do not have to drink large amounts of water daily. Simply drink when thirsty.

If you choose to drink caffeinated beverages, we recommend green or black tea over coffee because of teas many health benefits. We also recommend moderation: no more than 400 mg of caffeine daily (the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea).

Coffee, both regular and decaf, does contain chemicals (diterpenes) that may modestly raise LDL cholesterol. However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated.

Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 oz of 80 proof liquor. Choose red wine over white wine, wine over beer, and either over liquor.

Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.

While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan to lose weight. Limit intake to no more than 10 to 12 packets per day. Sucralose (Splenda) and stevia (brand names include SweetLeaf and Truvia) appear to be the safest choices.

Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! Theyre among the best foods for weight loss.

Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. Youll find it much easier to feel full and satisfied and curb hunger if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods arelow in calorie density. Youll eat more and weigh less.

Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables.

Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day.

CAUTION | The Less the Better

While Caution foods are not recommended, this list provides direction when food choices are limited.

Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed, especially if youre trying to lose weight, because oils have the highest calorie density of any food or ingredient.

For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup.

Avoid added salt, and highly salted, pickled, and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1200 to 1500 mg of sodium per day, depending on age. Its one of the most important things you can do to lower blood pressure.

Limit as much as possible foods containing refined grains (such as white pasta, white bread, and white rice).

STOP | Think About It First

When faced with foods in the Stop category, search for choices in the Go, and, if necessary, Caution foods. Stop foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals. Be wary of headline-grabbing media storiesthat suggest otherwise. Unfortunately, thetypical American diet is largely made up of Caution and Stop foods.

Limit the following choices to less than once per month. None is optimal.

The typical American Diet is full of fatty meats, unhealthy oils, egg yokes and deep fried foods. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet.

Such as butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils, and shortenings.

Such as fatty meats, organ meats, and processed meats (hot dogs, bacon, and bologna).

All cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream, and yogurt, unless fat-free and low in sodium.

Coconuts.

Potassium chloride. Learn more about salt substitutes.

Egg yolks, deep-fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you arent losing your mind while youre losing weight, notes comedian and actress Caroline Rhea, first host of The Biggest Loser. Theres no calorie counting, no deprivation, and no hunger.

Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious. The food tastes great, and thats saying something from a steakhouse guy like me, says John Timothy Gannon, cofounder of Outback Steakhouse Restaurants.

Each day, wellness education workshops and cooking classes led by Pritikins nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:

Healthy does not have to mean blah! The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be. Get a taste of Pritikin deliciousness with this Carrot and Pineapple Salad. Its a favorite among guests at the Pritikin health resort.

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Pritikin Diet | Healthiest Diet on Earth - Science Based ...

Ketogenic Diet Meal Plan – 7-Day Menu – My Dream Shape!

Posted: November 13, 2018 at 4:40 pm

Ketogenic Diet 7-Day Meal Plan

A lot of people have been asking me what a goodketo diet menu would look like. I'm happy to share this 7-Day Ketosis menu with you. If you'd like to find more Keto Recipes to custom your own, take a look at myKetogenic Dietrecipesdatabase.

Also for more information about what are the best foods to eat on a Ketogenic Diet Plan, have a look at myKetogenic Diet Food List.

Fore more information about what you need to know before you start this diet plan and how to avoid side effects, take a look at myKetogenic Diet Guide(you'll get detailedinformation about what is Ketosis and what it does to your body).

Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change.

To find out how many calories you need daily use this tool : Daily Calorie Intake Calculator.

This will give you the amount of calories you need to maintain your weight, lose 1-2 pounds per week or gain 1-2 pounds per week.

Female in good shape :

For me (female), to use the Daily Calorie Intake Calculator,I would enter 120 pounds, then since I'm 5'6" I would enter 66 inches (5 feet x 12 inches / feet + 6 inches = 60 + 6 = 66), then I would enter 29 years oldfemaleand exercise 3-5x per week.

This gives me 2085 Calories a day.

Male in good shape :

For my boyfriend, to use the Daily Calorie Intake Calculator,I would enter175 pounds, then since he's 5'9" I would enter69 inches(5 feet x 12 inches / feet + 6 inches = 60+ 9 = 69), then I would enter36 years old maleandexercise 6-7x per week.

This would give him 4425 Calories a day.

You can skip this step my just usingtheDaily Calorie Intake Calculator.Ok so here's how it works.

To burn 1 pound of fat you need to burn 3500 calories.

Me and my boyfriend both want to lose 2 pounds a week at this point.

Female (29 years old, 120 pounds, active) :

2775 Calories a day (maintenance) - 1000 calories (deficit) = 1775 calories a day.

Male (36 years old, 175 pounds, very active) :

4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day.

Keep in mind that this doesn't work for everyone, it's just a guide line, not an exact science.

Weight your self at the beginning of the week and at the end of the week. If you lost more than 2 pounds, add 10% to your calories for the next week. If you lost less than 2 pounds, reduce your calories by 10%.

I found that 1500 calories works better for me. My boyfriend is fine with 3400 calories.

Getting the right amount of proteins is key to the Ketogenic diet!

Eating too much protein can throw you off Ketosis as eating to much carbs would!

Since it is recommended to have between 10% and 35% of proteins in your diet, I like to aim for the middle at 22.5%. Having more proteins on a diet will reduce muscle loss. On the other hand, having too much proteins will throw you out of ketosis since it will turn into glucose.

So to have an idea of how many proteins you need, use theKeto Calculator.

Myriam : (120 pounds, 66 inches, 29 years old, female, active) = 117 grams of proteins daily

Dan : (175 pounds, 69 inches, 36 years old, male, very active) = 173 grams of proteins daily

As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve.

1 gram of carbohydrate is 4 calories

For me, 5% of 1500 calories is 75 calories for carbs. 75 calories / 4 calories per gram of carb = 18.75 grams of carbs daily.

I don't obsess over it, I round it up to 20 grams of carbs daily.

These are really net carbs. This means you can deduce 1 gram of carb per gram of fiber that you eat.

Raspberries for example contains the most fibers you can find in fruits, so they're a good choice.

For my boyfriend, 5% of 3400 calories is 170 calories for carbs. 170 / 4 = 42.5 grams of carbs daily.

He rounds it up to 40 grams.

To do so, you can use my Keto Calculator :

These macros are based on the book "The Ketogenic Diet - A Complete Guide For The Dieter And The Practitioner".

Once you know how much carbs and proteins you need, you can deduce the amount of fat you need.

calories total - calories from carbs - calories from proteins = calories from fat

grams of fat = calories from fat devided by 9.

Example of a 1500 calorie plan :

Example of a 3400 calorie plan :

As a rule of thumb you can keep your macros around : 75% Fats, 25% Protein, and 5% Carbs. If you are active, you can bear with upping the carbs a bit, but when you are doing a strictly low carb diet, you might now be able to push yourself to exercise as hard depending on how your react to it.

If you want some tips and tools to help you easily count your calories during the day, use my guide :

How do I count my calories to burn fat?

The macros are provided in all these recipes. Some of them have more carbs than others so just and match them to get to your daily needs

Also, take a look at my Ketogenic Diet Food Listis color coded to help you make your own menu! It also links to detailed nutritional value of all ingredients.

If I'm going to have carbs during the day, I try to have them for breakfast. Note that the smoothies are a bit higher in carbs. Don't eat the fruits with your omelet if they don't fit your macros but raspberries are loaded with fibers so they will bring your net carbs down.

For lunch, I like to keep everything fast and easy. Most of the time I'll go with a spinach salad as spinach have more fibers than lettuce and you need your greens. It also won't get soggy like lettuce would in your lunch.

For dinner I like good spices to make things a bit more exotics and tasty. I also like to keep my carbs low.

Check these5 Ketogenic Diet Snacks!

Keto Deviled Eggs

I like to insert bacon slices between meals to fill the fat needs if needed. It makes it easy!

Check out Ketogenic Diet Recipes database :

There is something on the market callKeto Sticks, you will have to urinate on it in order to find out the amount ofKetones(fat fragments) that's in you. Yes, that means that you're peeingfat!

Let me know what is you favorite Keto Recipe in the comments below!

More here:
Ketogenic Diet Meal Plan - 7-Day Menu - My Dream Shape!


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