Showing posts with label Meals. Show all posts
Showing posts with label Meals. Show all posts

Wednesday, 27 April 2022

Avoiding Processed Foods as a Stress Reduction Technique


Many people may not realize that when we eat, our levels of cortisol will rise. This is an occurrence that is relatively important; it helps our bodies to sort out the good things from the bad so that we know what we can use and which nutrients to absorb. Unfortunately, this is something that can actually be very bad for us when we are not consuming a proper amount of healthy foods.

 

When we eat processed foods, the levels of stress in our bodies will rise. It is dangerous because our cortisol levels will rise exponentially through the consumption of unhealthy and processed foods. It is important to try and remain conscious of the effects of each of the choices that we make. By consuming foods that will cause our stress levels to rise, whether we are aware of it or not, we are subjecting ourselves to major health issues, not only physically, but potentially emotionally. 

 

Have you ever been in a bad mood without really fully understanding why that is? Did you ever notice that you are feeling poorly and then examine the food choices you have made and realize that it is possibly related to your food choices?

 

Another thing to look out for are food sensitivities. If you have any sensitivities to foods, or food allergies, these things can cause your body to release stress hormones as your immune system is activated in an attempt to fight off the problem. This can leave you feeling moody and irritable, and cause inflammation in your body that you may not be aware of because it is not always physically apparent.

 

When our bodies are under duress, our moods tend to take a hit. Our bodies are very sensitive and more often than not, irritability and mood swings are often indicative of serious physical problems. If you look at the symptoms for many diseases, irritability and mood swings are often early warning signs. Our bodies know when something is off, and when our brains are producing an overabundance of stress hormones, it is a sign that we should be paying attention.

 

Do your best to grocery shop in a smart way. Make meal plans that include fresh and healthy food options. Rather than going through every aisle in the grocery store right away, consider simply going around the outside and purchasing a majority of fresh foods before heading into the processed food aisles. It is much easier to make healthy choices if you are prepared ahead of time!

 

While processed foods may seem like a convenient choice, consider the future. It may cost you much more than that to try to reverse the damage that these types of foods can cause the body, while prevention is as easy as making better choices. When they say that one ounce of prevention is worth a pound of cure, they aren’t joking! Avoid stressing your body out with processed foods and enjoy a healthier lifestyle today!

 


Monday, 28 March 2022

Growing Veggies


I can hear you thinking that you have no clue about growing veggies. The truth is that you will be able to easily learn enough to be growing useful crops really quickly, and every session spent in your garden teaches you even more. You'll learn much that's unique to your own spot, like local soil conditions, your specific aspect in relation to the sun, and oddities that relate to your local microclimate. You'll learn most of this by getting out and giving it a go.

 

The taste of home-grown veggies is immensely superior to that of the commercially grown produce. Have you heard individuals complain that tomatoes no longer have any taste? They'll have when you grow your own - you'll never taste better. The lack of taste with the commercial crop isn't all the fault of the growers, as they're under pressure to produce a crop, of unvarying size and color, to the schedule of the wholesale market, and finally the supermarket. You set your own schedule.

 

The freshness of your own crop is a huge plus. Veggies I've bought from the supermarket, and stored in the refrigerator, have started to become inedible after a couple of days. I've had home grown produce still fresh in the refrigerator after two weeks! 

 

Commonly, your home garden will produce a generous yield, and may readily help pay for the cost of growing them. You are able to effectively end up having free veggies. Summertime, particularly, is usually a time of abundance, even glut, as loved ones and friends leave your place with possibly more produce than they had expected to see. A tip - when giving away fresh produce, try to limit your generosity - it's better to give a little amount to many rather than to give to the few more than they may really use.

 

Among the turn-offs to trying something you have not done before is the intimidating flood of information (and misinformation) you'll receive.


If you're browsing one of the major bookshops, you might find 100s of books on the topic - which do you purchase? To begin with, seek the simple, basic info. Don't bother with those full of jargon - you'll learn the technical terms as you go.

 

You’ll hear folklore from the family, like “Uncle Henry forever put ... (you name it) ... on his ... (name it again)”. Folklore is part of our heritage, but there's no guarantee of its usefulness. You'll hear from the office genius, who has done nothing, but still knows all the answers - nod wisely, and then ignore him.


Plants evolved millions of years before mankind, and they actually wish to grow. It has been said that in a lot of cases plants grow despite what we do to help them. If you supply the basics, and these are reasonable nutrition and regular watering, Mother Nature does the rest - let her work for you.

 


Meat Tradition


How did our family traditions get centered on consuming meat? Consider it. When we consider Thanksgiving, we consider turkey. If we consume pork, then New Year’s celebrations frequently revolve around pork and sauerkraut. At Christian Easter, the traditional meal is ham. And in the summertime, we wait for that 1st hamburger or steak on the grill. 

 

How did that occur to a species that was designed to eat veggies and fruits, nuts, berries and legumes? 

 

We may imagine that eating meat was at the start an opportunistic event, born of the need to survive. The taste of cooked meat, plus the prolonged energy that came from eating high-fat meat products made primitive sense even to earlier man.

 

At the start, finding cooked animal meat, from a forest fire, would have been cause for jubilation. It’s something everybody in a clan would have participated in consuming together. When man learned to hunt and moved to a hunting preference, instead of a hunter-gatherer orientation, he would have done this in groups. They'd have had to hunt in teams, and killing an animal for nutrients would have been a group attempt. Hunting and killing an animal meant food not simply for the individual, but for the clan, and would have been cause for festivity when the hunters brought the food home. 

 

If they fetched the animal back to the clan, it would have taken a group effort to skin the animal and tear or cut the meat from the carcass. Everybody would have taken part in this, and subsequently, shared in the payoffs of their work. 

 

It’s simple to see how, once we didn’t have to hunt for meat, but could buy it, the need for gathering and festivity was deeply ingrained in our natures. We observe the seasons and life’s events with loved ones and friends, and as those early celebrations involved eating meat, that tradition has kept going to modern times.

 


Sunday, 27 March 2022

Save Cash and Get Healthy with Veggie Gardens


Rather than assembling a swimming pool or a Zen Garden in your backyard, why not plant veggies as an alternative? Planting veggie gardens is a good way to spend calm time de-stressing while connecting with nature. Having a steady provision of veggies will likewise lessen food expenses and better the health of your family.

 

It’s not simple to brush aside the lofty prices of food items these days, including veggies. Although your backyard might be little and your veggie garden might not supply all that you need, it will have a striking effect in cutting your food bill. Envisage not having to run to the market to purchase some of the elements for your cooking. A few of the basic veggies that you require are already right there in your backyard. Depending upon the sort of veggies you plant and your techniques of maintaining them, the economic Advantages you get from your veggie garden might be felt all year-around.

 

You might likewise think that your youngsters will likely not eat much when you serve them veggies. It's obvious that youngsters would choose to consume burgers, hotdogs and the like. But there are many cookbooks available in bookshops that may show you an assortment of veggie meals to fix that are appetizing even for the youngsters. When what you serve up on the table doesn't look and taste ho-hum, your youngsters will certainly like it.

 

With an assortment of veggies ready to choose right in your backyard, you'll find it more satisfying to cook and serve veggie dishes to your loved ones. This means that everyone will get to savor the many health Advantages of consuming fresh produce, since veggies are jammed with gobs of nutrients. Apart from the fact that they're low in fats and calories, and bear no cholesterol, you'll likewise get a constant source of vitamins.

 

Save cash and help your youngsters stay healthy through planting veggie gardens. Plus, you get that sense of pridefulness each time your loved ones enjoy the meal on the table, whose veggie ingredients you grew yourself in your backyard.

 


Benefits of Planting Veggie Patches


Is there a plot of land in your backyard that’s been left un-used all this time? If you’re still on the fence what to make out of it, perhaps it’s high time you think about planting veggies in it. Read on to learn a few of the benefits of planting veggie gardens.

 

A lot of individuals attest that veggies grown in their own backyard taste much better than those purchased at markets. They note how flavorful their crops are, whether utilized as ingredients in a fresh vegetable salad or prepared dishes. Be it as of the extra amount of love and care these home-grown veggies got or the individual pride in growing produce in his or her backyard, it doesn’t truly matter. What matters is what you dish up on the table is fresh right from your veggie garden and yummier for each member of the family to savor. You're likewise guaranteed that what you serve is free from adverse chemicals like preservatives.

 

Chances are you may not fully know whether the veggies you purchase at the supermarket are free of pesticides. A few vendors say that their veggies are free from adverse chemicals. What about if the ground where those crops grew in was exposed to pesticides before or they were set next to crops sprayed with pesticides? Extended dietary exposure to pesticides is associated to various harmful reproductive and developmental effects, although there is little data to confirm this. Your youngsters are at higher risk to the perils of such chemicals on the veggies they consume. Their bodies are not yet amply developed to correctly metabolize or pass such substances.

 

If you have little or no time to go to the gymnasium or health club to exercise, then let gardening furnish your daily dose of training. Tending your vegetable patch for at least half-hour a day is a good way to burn those extra calories and slim down. You're able to work many major muscle groups in the body, like the legs, arms, back, buttocks and a lot of others. Gardening likewise betters your flexibility every time you stretch to reach for weeds or stoop to imbed a seedling. Unlike running, playing basketball and others, gardening has lower impact on your joints. Gardening is best where vigorous workouts aren't applicable, like for individuals with hypertension, heart diseases, bone joint troubles and many others.

 

If commercially produced veggies receive little demand from consumers, then commercial farmers will have no reason to enlarge their plantations. So there’s no need to cut back rainforests and ravage habitats of wild creatures. Likewise, if need is brought down farmers will utilize less pesticide and other adverse chemicals that contaminate our rivers and the rest of the surroundings. You may feel that you as an interested citizen can't add that much positive impact on the environment by planting vegetable patches. But envisage the difference made if many individuals began to plant their veggies in their own backyard.

 


Sunday, 16 January 2022

About Growing Veggies


Growing veggies can be fun, save you some money and be healthier for you. Here are some tips on growing a few veggies.

 

Beans love fertile, warm, sandy dirt. Make sure to dig deep, and work the ground thoroughly for beans. Don't plant beans before the Earth has warmed from winter chills. A bit of lime worked in with the dirt is helpful in the cultivation of beans. Bush beans are set in bores about 18 inches apart, while the pole-bean rows ought to be 3 feet apart. The bores for the bush limas ought to be farther apart than those for the other dwarf beans. While planting beans position the bean in the soil edgeways with the eye downward. 

 

Beets love fertile, sandy loam. Fresh manure worked into the dirt is calamitous for beets, like it is for a lot of other crops. But the following may be done; dig out a trench approximately a foot deep, disperse a thin layer of manure in this, cover up with soil, and plant higher up than this. By the time the primary root reaches the manure layer, there will be no harm done. Beets shouldn't be transplanted. 

 

Brussels sprouts are a really popular member of the cabbage family. Because of their size a lot of individuals who don't like to serve basic old cabbage will dish up these. Brussels sprouts are intriguing in their growth. The plant stem runs upward. At the top, like an umbrella, is a closed head of leaves, but this isn't what we consume. Shaded by the umbrella and bundled all along the stem are delightful little cabbages or sprouts. 


Like the remainder of the family a fertile soil is required and lots of water during the maturation period. The seed ought to be planted in May, and the little plants transplanted into fertile dirt in late July. The rows should be 18 inches apart, and the plants one foot apart in the rows. 

 

Carrots are of 2 kinds: those with longer roots, and those with shorter roots. If long-rooted kinds are selected, then the dirt must be worked down to a depth of 18 inches. The shorter ones will do well in 8 inches of well-worked sandy dirt. Don't put carrot seed into newly manured soil. As the small seedlings ascend, you’ll discover that they're much too close together. Thin a trifle at a time, so that new, tiny carrots might be utilized. 

 

If you intend to grow cucumbers abide by these instructions: Sow the seed indoors, cover with one inch of fertile soil. In a little space of 6 inches diameter, plant 6 seeds. Place a bean seed with the sprouting end in the soil. Once all frost is done, each set of 6 little plants, soil and all, ought to be planted in the open. The hills ought to be about 4 feet apart on all sides.



Friday, 17 December 2021

Weight Loss through Foods that Fight Fat


No one likes to diet but everyone always wants to lose weight. Eating the right kinds of food that burn fat and speed your metabolism should be your first step in your weight loss program.

 

Some foods can magically melt pounds, and that train of thought has been around for a long time. While exercise and a variety of wholesome foods help will help you lose weight, there are foods that burn calories and suppress hunger. Listed below are a variety of foods that will help speed your metabolism and therefore burn fat.

 

Foods such as raw spinach contain bulk. Therefore, the space they leave in your stomach - partly because of their high water content - leaves less room for pastries and ice cream. They are also jammed with iron, foliate, calcium and vitamins A., B, C, and E that helps you to lose weight.

 

Grape fruits help you lose weight fast. They are not magic, but they are powerful fat fighters due to their fiber content. In addition, without added sugar, a grapefruit has fewer calories than an orange of the same weight.

 

Apples keep the doctors away and fat. Eating several apples a day is a great way to lose weight. Hard fruits like apples take time to chew and fill you up. 

 

You burn more calories chewing and digesting celery than it actually contains. Celery has vitamins E and C. It is a diet food that also helps you lose weight and should be on everyone's plate.

 

Eat protein-packed legumes. Protein-packed legumes such as black beans, chickpeas, lentils are not just low in fat and rich in soluble fiber, they digest slowly and keep blood sugar levels steady. You will not feel like eating for a while.

 

Calcium rich foods and drink such as low fat milk can boost metabolism. It has been found that women and girls who consume dairy products regularly tend to lose weight easily and have less body fat than those who do not.

 

The omega-3 in fatty fish, such as mackerel can curb overeating. The protein mixed with the fat in fish is also known to curb your eating.

 

You can eat all the strawberries you want and can never gain a pound. Strawberries, peaches, plums, and grapes come with cancer fighting carotenoids and appetite-suppressing fiber. Eating these types of fruits daily will help you lose weight fast. 

 

Above are just some examples of foods that burn fat. Disciplining yourself to eat a proper diet and the right exercise program will help you reach your idea weight in no time.



Weight Loss Techniques


Obesity is one of the most important public health issues in the United States. It occurs over time when you eat more calories than you use. On the other hand, “overweight” refers to an excessive amount of body weight that includes muscle, bone, fat, and water.

 

People gain weight when the number of calories they eat is more than the number of calories their bodies use. Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Your doctor can help you set rational goals based on a proper weight for your height, build and age. Usually, doctors will recommend that their overweight patients combine a reduction of the caloric content of the diet, with an increase in physical activity. 

 

Other methods of losing weight include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Surgery is another method. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can stick with in your everyday activity. It is very desirable for you to gather as much information as you can before deciding to join a particular program. You may start to benefit from regular physical activity. Even modest amounts of physical action can improve your health. Start with small, specific goals such as walking 10 minutes a day, 3 days a week. When you eat out and are on the go it’s important to make smart food choices and watch portion sizes. When you prepare food at home read the nutrition label on foods. 

 

Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little added sugars (caloric sweeteners). Variety in the diet helps you get all the vitamins and other nutrients you need. Look for a weight loss program that gives you some control, rather than imposing one rigid system, one that offers a variety of different eating plans, so you can choose the one that's best for you. Prescription diet pills may help some people. If you use them, follow the doctor's directions carefully. Other method of weight reduction technique is the use of diet patches.



Weight Loss Survey: Why Dieters Fail To Lose Weight


Why do we find dieting so difficult? A new survey from annecollins.com about the problems surrounding weight loss, suggests that motivation remains a critical factor. Lack of incentive to lose weight, hunger and inability to cope with "bad days" are common problems. Anne Collins explains how to overcome these problems and achieve your weight loss goals.

 

Current levels of overweight and obesity, together with weight-related disease, have made weight control a major health priority throughout America. Yet statistics indicate that average weight reduction on conventional diets adds up to a mere 5-8 pounds per year. So why do we find dieting so difficult? According to a new survey(1), the answer seems to be: because we make 3 crucial mistakes. We don't have a good enough incentive; we allow ourselves to go hungry; and we can't cope with "bad days".

 

The weight loss survey conducted by annecollins.com asked dieters to select the three biggest problems they faced when dieting. The most common problems reported were: "Inadequate incentive to lose weight" (76%); "Hunger" (72%); and "Bad days" (70%). Although these results will come as no surprise to most dieters, they highlight the importance of motivation in the dieting process. We examine how these problems occur, and what steps can be taken to overcome them.

 

Why Do We Need an Incentive?

 

We gain weight because we take in more energy than we use. Either because we eat too many calories, or burn too few, or both. So if we want to reduce weight, we need to improve our eating and exercise habits. And this is not easy, because let's face it - old habits are not easily discarded, especially if they involve cutting out our favorite treats. We need a powerful incentive to help us change. Specifically, we need an answer to the question: "How exactly will I benefit from losing weight?"

 

When faced with this question, many dieters have no answer. Those who do, typically reply: "I'll feel better" or "my health will improve". Others explain they are trying to lose weight to please their doctor, or their partner, or simply because they are "overweight". Unfortunately, none of these reasons are strong enough to help us succeed. So when temptation strikes, we are unable to resist.

 

What Type of Incentive is Best?

 

Our motivation to lose weight must be based on a selfish, specific benefit. A good example might be an upcoming beach holiday, or a family occasion, or the achievement of a specific mobility or fitness goal. It must be as specific as possible (general benefits are useless) and ideally related to a fixed date. In addition, it must be selfish. Losing weight to please others rarely works. The advice I give to my clients is very simple. Do not bother dieting unless you have a good incentive. Because no matter how good the diet, no matter how valuable the exercise plan, unless you have a powerful reason to change your habits you won't succeed.

 

Hunger Kills Diets

 

Most dieters are still convinced that calories are their enemy. So the less they eat, the faster they are likely to lose weight. This is not true. In reality, the less we eat, the more hungry we get and the easier it is to fall into temptation. The human body is trained to eat when hungry and no amount of willpower will neutralize this basic urge. This is why binge eating is such a common response to low calorie diets.

 

How to Avoid Hunger

 

No rocket science here. Avoiding hunger simply means eating regularly throughout the day, and keeping your calorie intake above 1000-1200 per day. This prevents hunger, thus reducing the urge to overeat, and in addition helps to maintain a regular high level of calorie-burning.

 

Eat Too Much Rather Than Too Little

 

We all have days when we feel extra hungry, even when we are dieting. This is no problem - simply eat more! It is always better to eat a little too much than not enough. Might this delay your weight loss? Yes. But so what? Taking a few extra days to achieve your goal is not a problem. The real danger is not eating enough and ending up hungry and depressed. This is a recipe for a binge.

 

Bad Days and The Problem of Perfection

 

No dieter is perfect. The truth is, all dieters experience "bad days" or fall into occasional temptation. Sadly, most dieters insist on "being perfect". They cannot tolerate these lapses. So if (say) they visit a friend and end up eating 2 containers of ice cream and a box of cookies, they go to pieces. "I'm useless!" they cry. "I'm a failure!" Overwhelmed by guilt at not being perfect, they then quit their diet in disgust.

 

It's the Guilt That Does the Damage

 

In this situation, the actual binge is typically fairly harmless. I mean, we need to eat a huge quantity of food (3500+ calories) to gain even one pound of weight. The real damage is caused by the ensuing guilt. And this is what we need to address.

 

Guilt Comes From Trying to Be Perfect

 

All dieters make mistakes and this is perfectly normal. Having an occasional binge is no cause for alarm, far less guilt. Even my most successful clients - those who have lost 100+ pounds - had regular lapses. The difference is, they didn't see themselves as "perfect" individuals. So they felt "entitled" to make occasional mistakes, and so should you. Once you accept this, you will find dieting a whole lot easier.

 

We Need Support to Make These Changes

 

In order to overcome the 3 problems described above, an essential first step is to find proper support. This is just as important as choosing the right diet plan, because no matter how good the diet, it can't motivate you to stay on track - only people can do this. Dieting is ten times easier when you receive encouragement from others. So when choosing an online weight loss program, choose one with an active forum. Because at the end of the day, it's all about people. When we are alone and isolated, the smallest obstacle can seem like a mountain. But when we have people behind us, anything is possible.

 

Notes

 

Weight Loss Survey (Oct 2005) by annecollins.com. A total of 17,403 subjects replied to the survey. They were asked to choose 3 from a list of 10 diet-problems. The results were as follows:

 

  • Inadequate Incentive (76%)
  • Hunger (72%)
  • Bad Days (70%)
  • Boredom (69%)
  • Stress (60%)
  • Interference From Others (51%)
  • Too Much Eating Out (32%)
  • Eating on The Run (28%)
  • Ill-health (5%)
  • Lack of Sleep (1%).

 


Weight Loss Instructions


Obesity is a growing concern in today’s world. By following the given weight loss instructions you can lose weight and maintain a steady weight throughout.

 

Chinese Diet Tea

 

With the intake of Chinese diet tea one can reduce weight and can live slim and trim. Chinese diet tea causes rapid and substantial weight loss. Chinese diet tea prevents the formation of body fat. Experts say that intake of Chinese diet tea significantly increase energy expenditure and also significantly effect on fat oxidation. Chinese diet tea does not contain caffeine that’s why it does not affect heart rate. So it is safe and highly helps in weight loss.

 

Water

 

Intake of water helps weight loss. Water has no calories, cholesterol and fat. Studies showed that a high consumption of water does not allow more fat to be deposited inspite of being metabolized into energy and helps in weight loss. So, increasing of water consumption will prohibit fat deposition and in this way you obtain weight loss. Eight to twelve glasses of water help in weight loss.

 

Free Diet Plans

 

Free diet plans are also helpful in weight loss for those people who are busy and don’t have time for shopping and preparing their own meal. Free diet plans are mostly prepared on the recommendation of dietician and nutritionist. Hence, these are specially organized for athletes and dieters as they contain less fat and calories. As a result, by using free diet plans you can lose weight and maintain it steadily.

 

Balanced and Nutritious Diet

 

With balanced and nutritious diet one can lose weight. Balanced and nutritious diet should be according to your own body need. If you want to take balanced and nutritious diet then you must take exclude fat from your diet and should include juicy fruits, green leafy vegetables, roughages, cereals and brown bread which is free from fat and full of proteins.



Weight Loss Helps Prevent Diabetes


A few months ago (March 2005), the American Diabetes Association announced the findings of the comprehensive Diabetes Prevention Program. The DPP was conducted at over 25 medical centers nationwide and involved thousands of participants who volunteered to have their habits monitored and to follow dietary and exercise recommendations. All participants had been diagnosed with 'pre-diabetes', a condition where the blood sugar levels are higher than normal, but not yet in diabetic ranges. Untreated, more than half of those people diagnosed with pre-diabetes will develop full-blown type 2 diabetes within a decade. 

 

For the study, the participants were divided into two groups. One half were given dietary recommendations. The other half got the same dietary recommendations, plus the recommendation to exercise at least 30 minutes daily, five times a week. 

 

The results? Those who included daily exercise in their routines and followed the diet recommendations cut their risk of developing diabetes by 58%. The reason? Those who made the recommended changes in their lifestyle lost 'a moderate amount' of weight. Even more important, researchers found something that they didn't expect. Those in the treatment group had a substantial chance of reducing their blood sugar level to normal, something that had been assumed was impossible. 

 

Apparently, losing weight not only prevents a worsening of diabetes, it reverses the damage that obesity causes to the cells that produce insulin. 

 

How much weight loss does it take to have an effect on the progression of diabetes? The key is in the definition of 'a moderate weight loss' - 5-7% of your body weight. In other words, depending on your body weight, a loss of as little as 7-10 pounds can make a difference! 

 

The recommendations suggested by the American Diabetes Society for a healthy diet to prevent diabetes is an ideal diet for steady, gradual weight loss - the kind of weight loss that stays lost. The diet includes the following suggested daily diet allowances: 

 

  • Grain - 6-11 servings per day (Bread, Cereal, Rice, Pasta) 
  • Vegetables - 3-5 servings per day 
  • Fruits - 2-4 servings per day
  • Milk - 2-3 servings per day 
  • Meat - 4-6 ounces per day (Meat, eggs, fish, dried beans, nuts and peanut butter) 
  • Fats, Sweets, Alcohol - Occasional treats 

 

(Recommendations for portions are based on gender and activity level. For instance, a sedentary 40 year old woman needs fewer portions than an active 25-year-old woman.) 

 

Look familiar? It's also the dietary recommendation for the Heart Healthy diet from the American Heart Association, and the recommendations from the USDA's new MyPyramid. The results just keep coming in, but the message is clear: losing weight, maintaining a healthy weight and eating a balanced diet can help prevent most major health problems. Why wait till you're diagnosed? Start today - and it may never happen.



Weight Loss Diets: How To Make Them Work

 

Do conventional diets help us to reduce weight? Does the food composition of weight loss diets matter? How important is support when losing weight? Linda Smith, an experienced dietitian and nutritional consultant outlines the issues and provides answers.

 

As we all know, weight loss diets are big business. And looking at the statistics, it's easy to see why. Currently, an estimated 58 million American adults are overweight (BMI 25+), of whom an estimated 40 million are obese (BMI 30+), 9.6 million are seriously obese and 6 million suffer from super-obesity (BMI 40+). Worldwide statistics on overweight are equally alarming, as reflected in the new word "globesity". In China, the number of overweight people has risen from less than 10 percent to 15 percent in just three years. In Brazil and Colombia, the figure of overweight is about 40 percent - comparable with several European countries. Even sub-Saharan Africa is seeing an increase in obesity, especially among urban women. In all regions, obesity appears to escalate as income increases. And the higher the incidence of obesity, the higher the incidence of weight-related disease, including: type 2 diabetes, cardiovascular disease, metabolic disorders like insulin resistance, and cancers of the breast and colon.

 

Conventional Diet Methods

 

Both the US Surgeon General and the Dietary Guidelines For Americans (2005) issued by the US Dept of Agriculture emphasise the need for calorie control and increased physical exercise to reduce the overweight epidemic, but evidence suggests that conventional diet methods do not provide significant weight reduction, due to poor compliance. Surveys show that annual weight loss resulting from convention diet and exercise programs averages less than 8 pounds per annum, while in a 4-year follow-up study of programs incorporating the use of obesity drugs, behavior modification, diet and exercise, the final average weight loss was 3 pounds. This apparent failure of conventional weight loss methods is often contrasted with the 30-40 percent average weight loss following bariatric surgery.

 

Food Composition of Diets

 

Fashion sells products, and weight loss diets are no exception. First we had low-fat diets, which were promoted as heart-friendly ways of reducing weight. Unfortunately, this message was interpreted by consumers as "all fats are bad, all carbs are good", and led to an unhealthy overconsumption of refined carbs. With the relaunch of Dr Atkins "New Diet Revolution", the fashion pendulum swung the other way. Now carbs were the enemy, not fat.

 

After Atkins came the South Beach Diet, which offered us a more moderate low-carb approach. Now, it is GI diets - based on foods with a lower glycaemic response - that are high fashion and, being scientifically more beneficial, are likely to remain so for some time. However, while the food composition of diets may change, the basic law of weight loss remains unaltered: calorie expenditure must exceed calorie intake. To this extent, provided a diet is calorie-controlled and includes foods from all food groups, the exact composition of foods remains no more than a matter of personal taste.



General Eating and Exercise Habits

 

When assessing the effectiveness of conventional dieting methods, due regard must be paid to general eating habits. In America at least, these do not appear to be helpful. Despite the mounting evidence of weight-related ill-health, social eating habits continue to develop in unhealthy directions. Value-for-money "supersizing" continues to attract customers, while fast-food sales continue to rise. And the continuing demand for "instant" food only inspires the food industry to produce more and more refined food options bulging with nutritional deficiency and calorie-overload. Is it any wonder that levels of diet-compliance among average dieters is so low? Meantime, an estimated 78 percent of Americans do not meet basic activity level recommendations, while 25 percent are completely sedentary.

 

Is Support the Answer?

 

If conventional diet programs remain less than perfect ways of tackling overweight in the face of engrained eating habits, it would be misleading to write them off completely. Not only does research data from the US National Weight Control Registry demonstrate that long term weight reduction is perfectly achievable, a number of diet programs, especially medically-supervised clinic-based programs, are consistently effective. What distinguishes these diets is the level of counseling support which subjects receive. Nowadays, this support can be provided in various ways, including: mandatory group meetings, one-on-one sessions, online forums or chat-rooms. And it seems to work. For example, according to recent studies, the average weight reduction for a 10-12 week clinic-based obesity program involving meal-replacement diets, exercise and counseling support is 5.5 pounds.

 

Finding More Support

 

If getting proper support is one way of improving conventional diets, dieters need to rethink their approach. Instead of focusing attention on finding the optimal eating-plan, they need to look for programs offering optimal support. Weight Watchers is an obvious choice but diets organised around the workplace or other social groupings may also provide natural help. Online programs with forum support might also be considered. In any event, there is no substitute for a reliable dieting partner.

 

Adopting Healthy Habits

 

Given the fact that losing as little as 7-10 percent of body weight can improve many of the problems linked to being overweight, such as high blood pressure and diabetes, some obesity experts advocate a less formal approach to calorie control. They recommend adopting certain healthy habits rather than following a specific diet. An example might be a 200-calorie-a-day reduction achievable by taking a moderate 30 minute walk, and switching from (say) whole milk to skimmed milk. This saves 73,000 calories a year - the equivalent of 20 pounds of body fat. The commercial response to this approach is already visible in programs such as the "Three Hour Diet", which recommends regular eating to maintain a regular rate of calorie burning. Expect to see more weight loss programs like this, which emphasise specific habits.

 

Conclusion

 

Current levels of overweight and obesity require urgent attention. To be effective, conventional diet programs need to provide optimal support rather than optimal food composition, in order to facilitate diet compliance. For people who are unable or unwilling to follow a specific weight loss plan, making small but specific changes may be sufficient to achieve significant improvements in health.



Weight Loss Diets - A Review Of 4 Popular Diets

 

There are a number of diets available, but here I review four which are popular at the moment. 

 

1000 Calorie Diet 

 

Trying the 1000 calorie diet is only advisable for one week, due to your body entering starvation mode and conserving fat. Overdoing the 1000 calorie diet is counterproductive to your body so try to stay on it for only 1 week. After 1 week you will lose between 3-5 pounds. The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. After 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your body’s metabolism from slowing down. Here is a simple 1000 calorie daily menu. 

 

Breakfast 

 

  • Banana sandwich made with 2 slices of wholemeal bread and a small banana. 
  • Small glass of orange juice 

 

Snack 

 

  • 1 pot of low fat yoghurt (preferably fruit) 

 

Lunch 

 

  • 1 wholemeal roll filled with tuna and low fat mayonnaise (use tin tuna in spring water) 
  • Mixed lettuce salad, red or yellow sweet peppers, spring onions 

 

Snack 

 

  • 1 bag of lower fat crisps 

 

Dinner 

 

  • Roast chicken breast (without skin) 
  • Potatoes, mashed with 30ml semi-skimmed milk 
  • Broccoli (all vegetables steamed or boiled) 
  • Carrots 
  • Gravy (made from granules) 

 

Evening 

 

  • 1 low calorie hot chocolate drink made with powder and water 

 

Drinks Throughout The Day 

 

  • Diet coke, water, black coffee or tea without sugar 

 

The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for 2-3 pounds of weight loss and a good exercise program to begin with. Remember after 1 week on the 1000 calorie diet, try upping your calorie intake or reverting back to a not so severe diet, this will prevent your body’s metabolism from slowing down. 

 

Vegetarian Diet 

 

A well balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as: 

 

  • Obesity 
  • Coronary artery disease 
  • Hypertension 
  • High blood pressure 
  • Diabetes 
  • Some types of cancer and more... 

 

Your vegetarian diet, must be planned well. If not your body could end up in need of some vital nutrients. Some of these nutrients essential for the body are: 

 

  • Protein 
  • Minerals (zinc, calcium, iron) 
  • Vitamin B12 
  • Vitamin D 

 

Protein sources include, tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables 

 

Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids. 

 

Greens such as spinach, kale and broccoli are a good source of calcium. 

 

For sources of vitamin b12 which comes from animals, can be substituted with fortified breakfast cereals and fortified soy drinks. 

 

Sources of iron are red meats, liver and egg yolks which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron. 

 

A vegetarian diet is healthier than a meat diet. However this does not mean that you have the right to stuff your face with crisps, chocolate and chips every day. Your balanced diet should include all of the above, i.e. Fruit, vegetables, nuts, dairy produce and soy. Below is a table of some calorie controls in a vegetarian diet: 

 

  • Food Group 1200 Calorie 1500 Calorie 1800 Calorie 
  • Vegetables 5 servings 6 servings 8 servings 
  • Fruits 3 servings 3 servings 5 servings 
  • Grains 2 servings 3 servings 4 servings 
  • Dairy 2 servings 2-3 servings 2-3 servings 
  • Beans, Nuts and Seeds 5oz 6oz 7oz 
  • Total Fat 30-35g 40-50g 50-60g 

 

You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all-round healthier option, and can go a long way to helping you on the road to losing weight. 

 

Abs Diet 

 

The Abs Diet works on the theory that every 1lb of muscle gained, your body intern burns an extra 50 calories per day. So if you can build an extra 10lb of muscle your body will then burn an extra 500 calories per day. Using the Abs Diet your body will burn more energy by eating the correct foods and exercising the correct way. Losing 500 calories per day will lose you 1lb of weight per week. Expect to lose up to 12lb in the first two weeks followed by 5-8lb in the forthcoming two.

 

The Abs Diet allows you to eat 6 meals per day which consist of 12 power foods, such as: chicken, turkey and other lean meat, olive oil, beans and pulses, almonds, low fat dairy products, green vegetables, oats, eggs, wholegrain bread, whole grain cereals, berries, and protein powder. All other food is a not allowed. 

 

For 6 weeks you will eat a series of 12 power foods, which provide the body with all the fibre and minerals you need to stay healthy and build muscle. Along with the diet you will do a 20 min workout three times per week, which will aid in the fat burning. 

 

The Abs diet is mainly aimed at men, however women are encouraged to participate. The range of foods you can eat is still good and you do get an exercise program out of it. Also some very good looking Abs, health and sex life. The full diet book is: The Abs Diet by David Zinczenko from all good on-line book stores. 

 

The Kellogg’s Cereal Diet 

 

One of the simplest diets around at the moment is the Kellogg’s Cereal Diet. It is not a crash weight loss diet which will lose you pounds upon pounds; however it will allow you to get into those jeans that are 1 size to small. 

 

To start the Kellogg’s Diet all you have to do is, eat one bowl of Kellogg’s Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. That’s all! Carry this on for two weeks then you will see the results. Expect to lose around 3-6lb. 

 

Whist on your diet, Kellogg’s allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well-balanced meal every day, with more fruit and vegetables. Another tip from Kellogg’s, is to keep a food diary to monitor and keep you aware of your current eating habits.