Low Carb Food List

A low carb food list is very important when following the low carbohydrate weight loss plan.  If you know what you are allowed and what should be avoided, you are closer to success.

Complex carbohydrates are a great friend to those of us on a diet.  Usually when you follow a weight loss plan you feel hungry. If you are on a low carb program, this is likely to be purely physiological.  Complex carbs release energy slowly which means that we feel fuller for longer.  This is the exact opposite of what simple carbohydrates do. They release energy really quickly, the body uses this and then in a couple of hours we are starving. That is why you are often hungry fairly soon after eating a chinese takeaway.

So what should you be eating?

1) Eat more whole grains so porridge for breakfast, brown bread instead of white and real fruit instead of juice.

2) Every meal should be made up of at least 50% vegetables. The rest of the meal should include complex carbohydrates, protein and some good fats.

3) You need to eat as many different types of vegetables as possible.  The recommended amount is five pieces of fruit and vegetables a day but when you are losing weight, you should double this. Not only will they keep you feeling full but you are less likely to reach for sugar fixes.   Salads are a great start to any meal but you could also have home made vegetable soup as well.  Just skip the salt when you are making it.

4) Drink plenty of water as it helps to detoxify your system.

5) Dump the bad fats.  Fat has got a very bad reputation and this is completely deserved when it comes to saturated fats.  These are not only linked to putting on weight but are also linked to heart disease and cancer.  The good news is that they are quite easy to avoid if you give up cakes, biscuits, processed foods, take aways and frying your home made food.   Yes I know that sounds like a lot but if you are going to lose weight, you need to face facts. Your unhealthy diet has to go or you may as well give up now.

6) Increase the good fats.  Olive oil is an excellent source of monosaturated fats as are the oils made from peanuts, almonds and rapeseed.

7) Low carb foods include skimmed milk, cottage cheese, high fiber bran, home made muesli, skinless chicken and turkey breast, pork tenderloin, veal, round beef, hamburgers made with extra lean mince eaten open faced i.e. you only use one wholemeal bun.

8) Potatoes are not a low carb food. So if you have to include them in your diet, do so on occasion and only use boiled/steamed new potatoes.

9) Apples are a dieters best friend and should be eaten daily.

10) Beans or legumes if you prefer should also be eaten as often as possible. They are high in fiber and protein and are excellent at fighting disease.  But your body can react badly if you increase your consumption too suddenly.  You will become accustomed to eating more beans over time.

Eat the above foods on the low carb food list and the pounds will start to drop.

Hangover Vitamin - Yep - Kill Your Hangover

There is one hangover vitamin you should take if you plan to drink too much and want to avoid a hangover and that is a B-complex vitamin. Obviously, the best way to prevent a hangover is to not drink at all but if that is not an option and you want to go out every now and then to tie one on then prevent your hangover with a B-complex vitamin.

In truth, a B-Complex vitamin is a combination of eight different vitamins including folic acid, biotin, niacin,thiamine, riboflavin, pantothenic acid, pyridoxine, and cyanocobalamin. Granted these are all found in the food we eat everyday but if you do tie one on and expect a hangover the next morning then an extra pill or two may be necessary to prevent it and give you an energy boost.

The way to make this as effective as possible is to:

1. Stay hydrated. This is important because alcohol will cause you be dehydrated and can increase your risk of getting a really bad hangover. Another benefit of drinking plenty of water is that you will be drinking less alcochol and may not drink too much in the first place. 

2. Take a B-Complex vitamin when you wake up the morning before the night you want to go out. Take it with a full glass of water and eat a good breakfast.

3. Continue to drink water throughout your day and take another B-Complex vitamin after you eat some lunch, again, with a full glass of water.

4. Keep a B-Complex in your pocket when you go out and take the hangover vitamin when you are ready to have your last drink. Just drink it with a full glass of water, not the other drink you have in your hand. Vitamin B-Complex will help restore your energy while you sleep. Either before you go out or while you are out, get some food into your stomach. Food slows down the absorption of alcohol by 80%.

5. When you wake up in the morning, take another B-Complex vitamin with as much water as you can handle. You will probably feel fine but this last vitamin can't hurt.

You may be wondering why B-Complex vitamin works. Well, it is just the way these vitamins work in your body. The thiamine works to calm your nervous system and helps metabolize any alcohol left in your system. Riboflavin works to lessen the red eyes of the morning after. Niacin helps break down the food you ate late, pyridoxine works to lessen any cramping from dehydration and cyanocobalamin works to fortify your red blood cells.

Do not forget the most important thing here, drink lots of water. The B-Complex vitamin will work so much better if you are not dehydrated to begin with. In fact the B-Complex vitamin needs water to work effectively in your system. This is because they are what's called water soluble vitamins so they need the water to dissolve in to become an effective hangover vitamin.

Ultimate Weight Training Exercises - For Tonning Muscle

You've been dieting. You've been doing your cardio workouts. You've been good, but for some reason, you're still not happy with the way you look. You're at or near your target weight, but you still don’t look like that picture of that guy on the wall at the gym.

Now you need to start your ultimate weight training exercises. The exercises that use weights, which target specific muscle groups, toning and building the muscle you have.

Be aware, however, this is not targeting specific fat spots on your body. Spot reduction doesn't work.  Dieting and aerobic exercise should have already reduced the amount of fat in your body. The goal here is to tone the muscles that are there. Here are some trouble areas you can target and the way to do it; safely and easily.

* Arms: Stand up straight with your feet about shoulder width apart.  Grab something that weighs bout five pounds (a bag of flour in a shopping bag works well).  Start with your arms above your head, weight (or bag of flour) behind your head and slowly lift up until your arms are straight up and down. This works your triceps and helps to get rid of that 'granny flab' between your elbow and shoulder.

* Butt and legs:  Again, start with your feet slightly more than shoulder width apart. Keep your back straight and bend your knees until your thighs are parallel to the ground.  Hold this position for a few seconds if you can and rise back up slowly.

This exercise works and tightens your butt and hamstring muscles (the muscles running down the back of your legs to your knees). If you continue the squat all the way down to the ground, you can target your quadriceps (the front of your thighs).

* Love handles: Now you've heard of crunches, sit ups, and a hundred other exercises for abdominal muscles. You've probably also heard that they are useless.  They are; at least for losing weight.

The most effective exercise you can do for toning your abs is total body resistance training.  Included in this is walking or running up hills, or some kinds of machines at a health club or gym.

The key to toning muscles is not heavy weights, but rather lower weight with a higher number of repetitions.  It will do you more good to lift five or ten pounds 25 times than if you lifted 250 pounds once.

There are even programs out there that show you how to lift weights quickly to raise your heart rate and get some fat reduction as well as muscle toning.  It is not easy, no matter what anyone tells you.  Losing weight and shaping your body is possible, but you really need to be committed to a goal. Don't give up!  You CAN make it!

This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise.

1 Pound Of Fat = 3,500 Calories

There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 from your regular routine:

Run

Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound.

It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high.

However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have.

Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons.

Eat In

When you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger.

When eating out, generally you are in a social situation where food is not a priority but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.

By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. Youll shed unwanted weight in no time!

Weight Loss Pills: More Harm Than Good

Most women, it can be said, have an overwhelming desire to be always look good all the time. Every woman needs to feel beautiful physically. They also want to have a pleasant, alluring personality and attitude. Of course, to make it complete, women want to be in good health.

However, in society today, there is now a confusion about what is beautiful and what is plain vanity. Media distortion and exaggerated advertising campaigns have done a lot to shape the new standard in beauty: slim and sexy is beautiful. No wonder, even Hollywood’s glamorous women find it a requirement to have shapely curves especially during a photo shoot or during the Awards Night.

So, what is a woman to think, if she weighs around 180 pounds and above? Of course, the poor lady would have to think of an easy way out of being called big or fat. Taking over-the-counter weight loss pills would be the quickest, easiest, and most convenient way to lose weight. These weight loss pills are readily available in the market, with or without the approval of the FDA. It is seen everywhere — from the local drugstore, the supermarket, or any health food stores. One can even purchase these pills online, with a lot more options to choose from. These weight loss pills are said to make a person lose weight, decrease one’s appetite, reduce body fat, increase the amount of calories burned, increases fat metabolism, blocks the absorption of dietary fat, and increase the feeling of fullness with continued use.

There are a number of weight loss pills circulating the market today. Whether herbal or dietary supplement, these pills should be taken with caution. A woman’s health is at risk when taking such diet pills. Since these pills are available almost anywhere, it’s appealing to women who would want to lose weight fast. But everyone should consider in researching more on the said diet pills, since some of these pills can be downright dangerous for a woman’s health.

Bitter orange is considered as a diet pill. This dietary supplement claims to decrease appetite, but what a woman really needs to know is that this specific supplement is also an ephedra substitute. This substitute, however, may cause health risks similar to those of ephedra. Chitosan is another example, a diet pill that supposedly blocks the absorption of dietary fat. This particular drug is relatively safe but its its effectiveness is doubtful. This specific weight loss pill can also cause constipation, bloating, and other gastrointestinal complaints. Conjugated linoleic acid (CLA), another diet pill, claims to reduce body fats, decreases appetite and also build up muscles. What people don’t know is that this weight loss pill can cause diarrhea, indigestion, and other gastrointestinal problems, and that is will not reduce a person’s total body weight. Ephedra, which also claims to decrease appetite, has a lot more side effects than any of the other diet pills. This can cause high blood pressure, heart rate irregularities, sleeplessness, heart attacks, strokes, seizures, and even death. This weight loss pill has already been banned from the market due to safety concerns but it can still be legally purchased as tea.

For consumers, especially women, it is hard to know what’s inside those pills. Most weight loss pills have a combination of different ingredients, some of which are just basically add-ons like caffeine or laxatives. These mixture of ingredients can pose a risk to a woman’s health, since the interaction between these ingredients is still unknown. The best way for women to lose weight is not by taking these so-called diet pills but to have an active and healthy lifestyle. Consider eating a good and balanced diet, together with physical exercise. And lastly, be happy with how you look. It’s not how heavy or sexy you are, it’s about confidence and having the right attitude towards life.

Mayo Clinic Diet Plans Permanent Healthy Weight Loss Just For You

Beware of imitators! While there have been diet programs in the past named after the Mayo clinic, there is only one diet plan that is endorsed and created by the Mayo clinic.  The true mayo clinic diet plans are backed by the clinics own food pyramid and have been developed with dietitians to be nutritionally balanced.

It's more about eating  well balanced, nutritious meals forever, than a quick hit diet to lose  a few pounds quickly.

The plan basically boils down to providing your body with the nutrients it needs and keeping the simple carbohydrates to a minimum.  The plan stresses unlimited amounts of fruits and vegetables and more limited amounts of grains.  Eating so many fruits and vegetables will actually lessen your desire to eat a lot of sugars over time...another benefit of the diet, fewer sweet cravings! Another benefit of a high fruit and vegetable diet is that you will be getting a lot of your necessary fiber, minerals and vitamins.

Providing your body with the nutrients it needs will keep it healthy and also make it run more efficiently, all while you are losing weight.  While losing weight may be your primary goal, it's important to remember that providing your body with the fuel it needs so it can fight off illnesses and infections, is also a very worthy and important goal.

Of course, as with any good weight loss program, this diet encourages a well rounded approach to weight loss and health.  It encourages not just  diet changes but implementing some forms of  exercise too.

This isn't some quick fix diet, it's a lifestyle change that will encourage you to make healthier choices for the rest of your life.  By making these lifestyle changes you can not only lose weight on this plan but you'll be able to effortlessly keep it off for the rest of your life.   No more yo-yo dieting!

This diet plan focuses on healthy choices rather than an ultra restrictive food plan.  The plan teaches you how to pick more healthy foods that have fewer calories, but that can also help you feel full longer.  Foods such as fruits and vegetables will give you a bigger bang for your buck: low calorie,  fuller longer.

Following this program can realistically allow you to lose a healthy 1 to 2 pounds a week.  By adding exercise to your diet you can bump up your weekly weight loss a little bit, plus you'll be building muscle which will make it easier for your body to burn more calories throughout the day, no matter what you are doing.

This diet plan comes with a complete online resource to help you with your goals.

When it comes to finding a good weight loss plan be careful of all the mayo clinic diet plans out there.  Instead find the one that is actually created by a real clinic that factors the nutritional benefit in with the weight loss benefit to give you a truly well rounded weight loss approach that is healthy and sustainable.

Nutrients Men Need for Optimal Health

Eating right is important for optimal health. And since men have different health concerns than women, there are certain foods they’ll want to consider making a part of their diet to maintain their own personal optimal health. Foods that will help prevent erectile dysfunction, slow muscle recovery after exercise, depression, cognitive impairment, and infertility -just to name a few. So here are five foods that contain nutrients to help maintain optimal male health.

Five Foods for Optimal Health in Men

1. Oysters :

There is more zinc in oysters than any other food. Zinc is important to male health because it promotes a healthy prostate. Low levels of zinc can lead to fertility issues and prostate disease. The human body doesn’t store zinc naturally, so it’s important to get enough of it per day. The recommended daily allowance of zinc in men is 11 mg. A 3-ounce serving of oysters contains 74 mg of zinc.

2. Salmon :

 A contributing factor of erectile dysfunction is believed to be lack of vitamin D. A 3-ounce serving of salmon can contain 112 percent of the daily recommended allowance of vitamin D.

3. Walnuts :

 Walnuts are an excellent source of omega-3 fatty acids, antioxidants, and phytochemicals. This is thought be beneficial for brain health and will help ward off depression. Just ¼ cup of walnuts provides 2.7 grams of omega-3 fatty acids, which is just over the daily recommended intake.

4. Chocolate Milk :

 Drink this as a post-workout recovery. It’s a cheaper version than sports drinks. It provides the fluids and sodium needed to aid in post-workout recovery. Drink a glass of low-fat chocolate milk immediately after working out, but then another glass two hours later.

5. Fruits and Vegetables :

 Fruits and vegetables are good for the heart, but they also help fight off fatigue. Men require more fruits and vegetables than women do, probably much to their chagrin. The meat and potato man better get used to adding more salads to his diet. The U.S. Department of Agriculture recommends that men eat two cups of fruit and two-and-a-half to three cups of vegetables a day. So half of the plate should be filled with fruits and vegetables while the other half is filled with healthy proteins like beans and nuts, moderate amounts of poultry and fish, and the occasional red meat, as well as whole grains.

Don’t overthink what you eat. You don’t need to count calories and measure portion sizes; just have balanced meals. Make sure your plate is filled with colorful fresh ingredients. Avoid processed foods as much as you can.

You don’t have to eliminate things from your diet. Just make small changes and add a salad a day to a meal as a starting point to getting on the track to eating healthier and optimizing your health. The ultimate goal is to feel better, have more energy, and to reduce your chances of chronic illnesses. But you have to be realistic with yourself about how to achieve this goal, and often times eliminating all of the things you love is just not the way you’ll achieve this.

Jump-Start Your Metabolism with These Three Spices

Speeding up your metabolism will help take weight off, but also keep it off. Some people are born with a faster metabolism than others. But just because you might not be one of those lucky people doesn’t mean you can’t make your metabolism work faster with the foods you eat.

As a matter of fact, just adding three spices to your meals can really jump-start your metabolism and help you maintain a healthy weight. The foods you use to fuel your body are really key to making it work right, so try including these three spices in your diet.

Cinnamon

Increased blood sugar can cause excess fat to be stored. Cinnamon can help regulate blood sugar, making it easier to maintain or lose weight. And because it takes extra energy to metabolize cinnamon, this allows you to boost your metabolism - making you burn calories faster and making it easier to lose weight.

Cinnamon has also been known as an appetite suppressor. It slows down the process of moving food through your stomach, making you feel fuller longer.

So try sprinkling some cinnamon over your oatmeal or yogurt, or sprinkle some in your tea, coffee, juice, or in a protein shake.

Cayenne Pepper

Spice it up to jump-start that metabolism. Spicy foods have a natural chemical that causes your body to burn more energy. By making your temperature rise with the heat, your body burns more calories while it works to cool down from all of that heat. However, keep in mind that as your body becomes accustomed to the heat, it’s going to take even more heat to have this cool-down effect take place.

Add cayenne powder to soups or stews in small amounts to start to give your metabolism that jump-start. Just a pinch of cayenne pepper has been shown to increase your metabolism by up to 25% for three hours after you eat it, but it will also help curb the hunger. So it really doesn’t take a lot to get the metabolism going and the pounds to melt off.

Garlic

It’s not just good for warding off the vampires. Garlic is great at warding off the fat, too. It increases the number of calories you burn a day and decreases the production of fat. With the ability to decrease the production of fat, this also helps regulate cholesterol. So a lot of health benefits come from using garlic to spice up your foods.

Garlic also works similarly to pepper when it comes to speeding up the metabolism, in that the body has to work that much harder to cool down after having garlic.

So mince up some garlic and add it to sauces, or put in some melted butter and spread on bread or mixed with mashed potatoes and start burning calories faster.

It’s not difficult to jump-start your metabolism without having to work very hard. Eat a healthy diet which includes these three spices and you won’t be disappointed.

Twelve Foods You Should Never Eat for Breakfast

We’ve all heard it before. Breakfast is the most important meal of the day. This meal will set the tone for the rest of your day, so you want to do it right. Would you be surprised to hear that you have most likely been doing it wrong all along?

That’s right - the types of food you most likely think of when you think of breakfast are probably the last things you want to eat for breakfast. You need food rich in vitamins to get your day started right, not food that is going to weigh you down.

Sure, you’re starving in the morning. It’s natural to want to go for that quick refill, but while this food might fill you up, it most certainly does not charge you and get you ready to take on the day. So here are twelve foods you’ll want to think twice about when you wake up in the morning.

Twelve Foods Not to Eat for Breakfast

1. Pancakes, waffles, and French toast - Say it ain’t so. Who doesn’t love a big, syrupy pancake breakfast in the morning? Your body, that’s who. Pancakes, waffles, and French toast are not good to have first thing in the morning. All of those carbs and sugar are not the way you want to get your day going.

2. Pastries - Donuts, Danishes and other pastries are not your best friend in the morning. Lots of sugar but little fiber makes for a rapid rise in blood sugar. This is not the way you want to start your day because it won’t be long before you have a sugar crash.

3. Bagels - What, now we can’t even have a bagel and a schmear in the morning? What is this world coming to? Like the other pastries, bagels will give you that great big high, but a very quick low. Before long you’ll be hungry for more, but you’ll also be bloated and possibly even constipated. So just skip the bagel.

4. Breakfast smoothies - Okay, not all breakfast smoothies are created equal. There are some that are a good choice, but you want to stay away from processed ingredients. Breakfast smoothies created with fruit juices, ice cream, chocolate syrups and powders, agave nectar, protein powders, or non-organic peanut butter are not doing you any favors. You need a breakfast smoothie that is going to be rich in nutrients with ingredients like fresh fruits and vegetables, chia seeds, and coconut milk.

5. Boxed cereals - And we always thought that if you ate your Wheaties every morning you would become an Olympic athlete. The problem with most boxed cereals is they are loaded with sugar and artificial flavoring. Cereals like Cinnamon Toast Crunch, Fruit Loops, Lucky Charms, and Honey Nut Cheerios have lots of ingredients listed that just aren’t good for you. If you stick with the organic cereals and ones with a few ingredients (without sugar at the top of the list), then you’re fine.

6. Bacon and Eggs, or Sausage and Eggs - This protein-filled breakfast has been a go-to for people for many years. But it is high in saturated fat, cholesterol, and animal protein, which do nothing good for your digestive system. It will just leave you feeling slow and moody in the morning, which is not how you want to start your day.

7. Muffins - AKA mini cakes. Usually packed with artificial sweeteners and processed ingredients, these yummy foods will cause a spike in your blood sugar like many of its other pastry-like counterparts. If you can’t do without your muffin then make your own out of gluten free flour, and use applesauce instead of oil and bananas to sweeten them.

8. Granola bars - Another food that unless you make it yourself you probably want to avoid. Store-bought granola bars might seem healthy, but they are often filled with fats and unhealthy sugars.

9. Yogurt - The dairy in yogurt is not a good way to start your day. It triggers the release of mucus from your body which can result in a phlegmy cough and runny nose. This is another example of a time when making your own is best. Making a yogurt out of coconut or almond milk will be a much better alternative.

10. Breakfast sandwiches - This goes back to the protein-packed bacon and eggs. Same idea here. They don’t have fiber and nutrients, and are very high in fat, sodium, and sugar.

11. Toast - There just are not enough nutrients to make this a good breakfast food and way to start your day. If you truly cannot do without toast, then opt for a gluten free option for your bread.

12. Instant Oatmeal - This highly processed version of oatmeal is packed with added sugar and flavoring and almost no fiber to get your day started right. Opt for rolled oats or steel cut oats the next time you want oatmeal for breakfast.

Stay away from these breakfast options in the morning and you are sure to have a much brighter start to your day every morning.

Low Carb Chicken Receipes Will Blow You Away

If you love to eat poultry, you will be pleased to know that low carb chicken meals are very easy to prepare. When cooking chicken, remove the skin and bake or grill rather than fry. Don't cover it in breadcrumbs or sauces made with fats as this will increase the carbohydrate content quite dramatically.

Protein is a key part of a healthy eating plan. It provides essential amino acids required to build and maintain healthy tissues, organs and hair.  It also keeps us feeling fuller for longer so it is a good idea to add a little to every meal.  Good quality poultry is a great source of protein. If possible chose free range as you do not want to risk eating animals that have been injected with hormones. Don't have chicken every day though.  There are plenty of other sources of quality proteins including low fat dairy products, good quality red meat, beans and pulses and fish.

You don't want to be eating grilled chicken all the time so why not try something a little different.  Here are a couple of chicken recipes you may find useful:

If you like your sandwiches you can still eat them on a low carb diet.  The brad must be whole meal high fiber not white.    To prepare a sandwich, simply take four slices of your bread and some cooked chopped chicken breast.  Add some shredded lettuce and a sliced tomato.  Top with low fat Swiss style cheese (the one with the holes!). You should avoid using butter on the bread. You can add a low fat salad dressing if you find the sandwich too dry.

You can also have chicken curry but make it at home.  Fast foods and shop bought processed meals contain a lot of hidden sugars, salt and bad fats.  This will not only stop you losing pounds but will also increase your risk of heart disease and raise your insulin levels. Keeping insulin levels low is key to losing weight as the lower levels inhibits the formation of fat and encourages your body to covert the insulin to energy.

When making curry at home, add extra chilies if you can as they help to speed up your metabolism so you burn fats faster.  Serve with brown rice and skip the Nan bread and poppadoms.

If you must fry your chicken, use a spray vegetable oil and a non stick pan to reduce your fat intake. The poultry should take up a maximum 25% of your dinner.  50% of your meal should be vegetables with the remaining 25% brown rice or brown pasta.

All of your meals should contain a mixture of protein, carbohydrates and vegetables.   You should try and vary the color and type of veg you eat to gain the most nutrients and minerals and to protect yourself against diseases such as cancer.

Following a low carb diet, chicken is one of the many foods you can enjoy.  Just don't have it for every meal!

Stomach Liposuction - Your 6 Pack Abs Revealed

Stomach liposuction? Hmmm, I wonder...

So, you worked hard, kept to your routine of diet and exercise and finally made it to your goal weight. Awesome! Good for you! There is just one thing that concerns you, your belly got smaller but it is not nearly as toned as you would like it to be. There is still some fat there and it just will not go away, no matter that you have done what seems like a million crunches.

You have heard that this happens. But you thought you were different or you thought that the people who talked about it just weren't working out as hard as they said they were. Well, now here you are, right in the same boat. You know how hard you worked every single day and even though it has gotten significantly smaller, you still have that stubborn little paunch that will not go away. What can you do about it?

Consider stomach liposuction. You have done most of the work already and wouldn't it be the greatest thing in the world to have the rest of it gone? You could get rid of the stubborn fat and have the doctor contour your stomach to show off the six pack hiding underneath.

Sounds appealing, doesn't it? So, how do you find a doctor you can trust? One word, research. Make sure that whomever you choose is a board-certified plastic surgeon. Make a list of several you think are promising candidates and then call and ask for references. If consultations are free then make appointments with each one and ask to see some of their work. Do not just blindly pick someone out of the phone book. If you know someone who has had some work done ask for a reference but still check the doctor out completely before making any commitments.

Liposuction techniques have changed over the years and have become safer and more effective due to the development and use of lasers to remove stubborn belly fat. The use of the laser requires only a very small incision, melts the fat away and suctions it out. Using the laser is not nearly as invasive as the traditional liposuction technique and results in a smaller scar, less chance of hemorrhage because the laser automatically cauterizes the blood vessels as it goes and less pain associated with the procedure. Which means, and this is the best of all, a much shorter recovery time.

Use of the laser also firms the skin during the procedure so there is no need for a tummy tuck to tighten the skin afterward. No girdle, no elastic bandages and no repositioning of your belly button required.

You probably won't need a narcotic pain reliever either. Tylenol will probably control your pain quite nicely but be sure to request something more if you think you are going to need it. Everyone's pain tolerance is different, do not suffer needlessly.

Stomach liposuction is a great option for people with stubborn belly fat.

Lose Pounds Quick

How do I lose pounds quick?  That's the million dollar question.  For the most part, it’s not about losing pounds quickly but keeping those pounds off for good!

Let's begin with a diet that is high in protein but low in carbs.  A low carb diet, if done correctly, will put your body in a state of ketosis (fat burning metabolism).

Stay away from sugar, flour anything refined.  Eat food the way your ancestors intended you to eat.  Such as steak with salad.  Bacon and eggs.  There is nothing added to these items.  Simple is better.

Sodas, cut them out!  Have you looked at the nutritional label lately on a bottle of pop?  Let me tell you, OMG!  Some of them have 28 grams of sugar and 20-30 grams of sodium per serving.  Let me remind you, a serving is 8 oz.  This equals one measuring cup.

Talk about water retention and not to mention all those liquid calories you're washing down your gullet.  Oh, I almost forgot the damage the sugar in sodas can damage your teeth.  Tooth decay, does soda still sound so irresistible?

Stay away from processed food.  The food industry puts all kinds of preservatives in the food to keep it edible.  What that means to you?   Sodium or in other words BLOATED!  Stick to eating small servings of fresh fruits and vegetables.

Drink a lot of water.  At least 8 glasses a day.  I know that sounds like a lot.  But you need the water to flush out the fat and toxins that are built up in your body from eating over processed food.  Water not only helps people lose weight.  It also helps skin appear healthier.  You will even feel more vibrant.

Do you have a sweet tooth?  Most of the cakes, pastries, candies, etc... Have an enormous amount of fat and calories in each serving.  Don't think you can do without your chocolate fix?  Try eating a piece of dark chocolate.  It actually has healthy anti oxidants.

I am not a fan of the liquid diets but that is an option to consider.  Remember to drink shakes that are high in protein.  Throw in a few pieces of fruit to make a fruit smoothie.  Be sure to watch those calories though.

There are quite a bit of options out there on how to lose pounds quick.   But most importantly be safe!  Make healthy life long diet decisions.  Like drink more water, cut down on sodas and sweets.  After all, it’s your body and you only get one. So treat yourself right.

How Much Weight Will I Lose Eating One Meal Daily

If you are asking, "How much weight will I lose eating one meal daily?", you aren't going to like the answer if you are sure that you can lose weight that way. The truth is, you may end up losing no weight and you might even find yourself gaining a little weight.

"But don't I have to eat less if I want to lose weight?"

The answer is yes...and no. Eating one meal a day can end up slowing down your metabolism. Your body feels like it needs to store food because it feels that you are going to starve it. It decides that it needs to save some food (energy) for you to use it later just in case you need it. The more often you eat, the less food it feels it needs to save for itself. You end up tricking your body into thinking that it is going to have plenty of food when it needs it and there is no reason to store any.

One huge problem with only eating one meal per day is that your body will burn muscle before it turns to fat for energy. To increase your metabolism, you need to be getting more muscle. When your body is fearing that it may go into starvation mode, it will want to use the muscle first for food. When you end your weight loss efforts, you very well could find yourself with less weight, only it will be due to you losing more muscle mass than fat.

If you want to increase your metabolism and burn more fat, then you need to be eating more often than usual. The idea of only eating three times per day isn't going to cut it. Try to eat at least five or six meals per day. Space them out do that you are eating every two and a half to three hours. It doesn't have to be a big meal. It just has to be enough to let your body know that you aren't going to be starving it.

Plan on three big meals (one of them being a good breakfast) and then another two or three small meals in between. These small meals can be a health shake, a cup of yogurt, or some other small and healthy snack. It isn't that you are going to be eating more food than usual, it is that you are going to be spreading it out through the day. If you are going to be stressing your body through exercise, then you need to be giving it the constant fuel it needs. The trick is to find the right balance.

The answer to the question, "How much weight will I lose eating one meal a day?" is none. Your body needs to be assured that it is going to have the food it needs to get through the normal every day activities that you put it through.

Hoodia Diet Max - Weight Loss Supplement

One very popular contestant in the weight loss supplement contest is hoodia.  What many people don't realize is that hoodia isn't a brand, it's an ingredient. There are dozens of manufacturers that make supplements that contain (or so they claim) hoodia.  One of the most popular brands is hoodia diet max, this supplement has been shown to help greatly reduce appetite so weight loss can be achieved more quickly and easily.

If you're not very familiar with hoodia in general, here is a brief overview of what it is and what it can do:

1. Hoodia is a succulent found only in the Kalahari Desert in South Africa.  It has been used for centuries by the natives as a way to stave of hunger and thirst when they needed to make treks into the desert.

2. There are over 20 varieties of the hoodia plant but the only one that has been shown to have the appetite suppressing compound (dubbed P57 by scientists) is the hoodia gordonii.

3. The P57 compound is only found in the core of the plant and not in the skin or roots therefore the most effective, and expensive, supplements will use only core hoodia powder as opposed to whole powder.

4.  Though there are no known side effects with taking a hoodia supplement you do have to be careful that you eat enough nutritious food and drink plenty of water.  Even though you are trying to lose weight you still need to keep your body fueled with enough high nutrition food.  With such an effective appetite suppressant you may find that you 'forget' to eat, and that's not good.  Make suer you eat enough throughout the day.  The same thing applies to drinking enough water since hoodia can also decrease your feelings of thirst making it very east to get dehydrated if you aren't careful.

5. This supplement isn't a quick fix, you still have to eat properly and get plenty of exercise. The biggest mistake you can make (and many dieters do make) is to think that they don't have to make any lifestyle changes and the supplement will do all the work.  That's simply not true, after all it's called 'supplement' for a reason.  It's only intended to supplement your other weight loss efforts.

6. It's very important that you make sure that the product you are buying is certified that it is 100% pure hoodia.  Any product that meets this requirement will have a C.I.T.E.S seal on the label.  If the product you are considering doesn't have that label you should keep looking since it probably isn't 100% pure.

Hoodia diet max is one of the many brands of hoodia currently on the market.  It has a lot of loyal followers that swear by it's effectiveness in helping them control their appetite thus allowing them to lose weight more quickly and easily.  It's certified and has the C.I.T.E.S. seal on the label so you know it's pure.  Give it a try today and you may find that you are well on your way to your weight loss goals much more quickly than you may have thought possible.

Green Tea And Weight Loss - Equals A Healthy Body

If you have looked around at the weight loss section of any stores, then chances are good that you have seen products made with green tea among them. But that raises the questions of why are they there, and do they really work in helping people lose weight? Before you just go ahead and grab such products, you should educate yourself on green tea and weight loss.

Before we get to the benefits of green tea on losing weight, there is one word of caution. Green tea contains caffeine. While it contains much less caffeine than the same amount of coffee, those who are sensitive to it may have to find caffeine-free green tea. Most people don't feel the same effects as they do from coffee; meaning you probably won't feel jittery or too hyped up.

A flavonoid by the name of catechin is thought to be the active beneficial ingredient in green tea. It has antioxidant properties that have a positive effect on weight loss, as well as general health. Without going into too much detail on the chemistry, catechin is a polyphenol that is present in tea, coffee and chocolate. However, as you will see, green tea has some extra benefits that make it better than coffee or chocolate. We've already seen that it less caffeine than coffee, but it is also fat-free, unlike chocolate. So how do green tea and weight loss go together? Let's find out now.

Reduces appetite. If you just can't seem to get your appetite under control, no matter what you do, then green tea may be the answer you've been searching for. Green tea may not only reduce the appetite through the regulation of blood sugar levels, but the polyphenols may help as well. Green tea and weight loss go together because the polyphenols help decrease the amount of leptin which increases hunger.

Absorbs fat. Green tea packs a triple threat when it comes to reducing the absorption of fat. We have already mentioned caffeine and catechin. But there is also theanine which has been shown to inhibit the enzymes that digest and store fat. And if the fat isn't digested, it will naturally pass through the digestive system instead of depositing itself all over your body. It won't eliminate fat absorption, but it should help.

Lowers caloric intake. As long as you drink it plain, each cup of green tea has less than 5 calories. Not too shabby. However, it also helps to reduce the appetite which automatically makes you a bit fuller and keeps you from overeating.

Increases metabolism. There hasn't been that much research on the effect of green on the metabolic rate (how fast the body burns calories), but the studies that have been done are promising. In one such study, it was shown that drinking green tea increased metabolism by 4% over a period of 24 hours.

As you can see, green tea and weight loss go together. Have a cup or two on the morning to start your day, and a cup with each meal. Make this a habit and you will be sure to see those extra pounds start to come off.

Five Foods That Fight Flab

While on a weight loss plan, it can sometimes be difficult to decide what foods to eat. If you're attempting to change your diet for the better, you should consider adding foods that fight flab. Each of these foods packs are a high nutritional punch and a low calorie count. Most contain essential nutrients – some even have necessary fats. Imagine that – fat on a diet!  Let's learn what foods to add if you want to truly supercharge your diet and burn fat quickly.

1. Oatmeal
This whole grain is truly a nutritional powerhouse. Oatmeal is high fiber and low calorie. It is also very filling. Add a serving of oatmeal to your breakfast, and boost your calorie burning power. Be sure to use plain cooked oatmeal. Flavored instant oatmeal is packed with sugar, preservatives, and artificial colors and flavors. Stick to real oatmeal – steel cut oats if possible.

2. Leafy Greens
Leafy greens are packed full of fiber as well. These low calorie, high nutrient vegetables are a great filler food. Add a salad as an appetizer before your lunch or dinner to help you feel full. Choose deep green leaves such as spinach and romaine lettuce. Avoid iceberg lettuce whenever possible – it has very few nutrients.

3. Olive Oil
Olive oil is a great fat to add to your diet. Along with carbohydrates, proteins, and other nutrients, your body needs healthy fats to function properly. Sauté veggies in olive oil, drizzle it over your salad, and spread it on bread. Adding healthy fats to your diet will help you reduce cravings for fat and make it easier to cut out the junk food.

4. Nuts 
Nuts are another way to add healthy fats to your diet. Nuts and nut spreads add fiber and help you to feel full. Adding healthy fats to your diet is a great way to avoid unhealthy foods, as you’ll already feel satisfied.

5. Beans 
Beans and legumes are a cheap, healthy food. They are packed with fiber and essential vitamins and minerals. Bean dips and spreads can be a great substitute for high fat dips for veggies or baked chips.

As you adjust your diet, be sure to add some of these power packed foods. Each is low calorie and contains high amounts of essential nutrients. As you choose, look for low calorie, high fiber foods. These are good ways to feel satisfied without eating excess calories.

This article is for informational purposes only. It is not medical advice and should not  be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet.

Can You Lose Pounds In A Week

Can you lose pounds in a week?  Sure you can, as long as the weight is reasonable and you are following a program that is safe for you.  However, the program needs to be safe for you now and in the future.    

That is very important for a person to pick the right program.  There are so many programs and ads that are so misleading.  Some ads or programs will say anything to get you to buy their product.  

Many ads just want that dollar and then they could care less if their product works or not.   Those programs could care less what happens to you or what kind of danger you put your health in.  It’s a fact people, it happens.    

Now there are good programs that are out there that will let you lose weight in a week.  However those programs are not going to promise you an astonishing amount of weight lose in a week.  If they do, then you need to stay away.  

There are a few things to remember when it comes to losing weight in a short period of time.  You have to follow a strict diet and exercise.  Some people debate which is tougher to do, the diet or the exercising.  

Either way, dieting and exercise have to be put together in your plan if you want to lose weight.   Just make sure you do not put too much stress on yourself when doing this.  Many people have been taken to the hospital for over doing it.  

With that said, you have to work hard.  There is no way around it.  It’s not going to be easy, and if you want easy then go try something else, because this isn’t going to happen without some toughness.    

There is something else you got to have besides a strong will.  You need a strong support system with you as well.  You cannot expect to go through this by yourself; you need people there for you.  

The reason being, is that you are not going to be gung ho every day.  There are going to be days where you just want to stay in bed and not move.  You need someone there to get you kick started and on your way.  

You will definitely need someone there when you decide you want to break your diet.  There are going to be days where you are going to miss that certain food you use to eat and you’re going to give in.  Make sure you have that person there to help you get back on that wagon.  

So here’s the deal people, you can lose weight in a week.  However you have to be smart about it.  Choose the right program for you, don’t get scammed, and have a great support system.  After that, you’ll be on your way.

Amazing Peanut Butter Diet The Cool Way To Lose Pounds

I know what you are thinking when you read the title of this article - Amazing peanut butter diet? I must be whacked out!  How can you eat butter made from peanuts and still lose weight? But it is actually true.

There are some foodstuffs that boost your metabolism allowing you to burn calories faster. The diet industry calls them super foods. Peanut butter is full of protein which helps to build lean muscle. Muscles burn calories faster than other organs.

You will have to forgo the jelly and bread though so sandwiches are out of the picture. If you like smoothies, you can combine the butter with some blackberries, strawberries and blueberries. Add some ice and whisk it all up into a power shake. Of course you can’t drink bucket loads of this or sit eating jars of your favorite brand and expect to lose pounds.

Life doesn’t work like that.

You still need to follow a healthy eating program combined with daily exercise. But the sad truth is that most dieters fail as they feel miserable and deprived as soon as they hear the word diet. So if you follow a plan that allows you treats you are more likely to succeed.

You may also want to introduce other power foods such as green and black beans. They help fill you up without adding on loads of calories.  You won’t always be hungry which is unusual particularly at the beginning of most weight loss courses.   Eating four or five small meals a day rather than three large ones will also help you to keep shedding the pounds. The worst thing you can do is to try to starve yourself as your body will think you are actually in danger of starving and will stop you losing any weight at all.

Drinking green tea may also help you in your goal to become slimmer. It apparently contains fat burning agents, they may account for the rather funny taste. Fish is also great for losing weight but not the deep fried variety. Tuna and Salmon contain Omega 3 acids, essential for maintaining a healthy body and mind. If you eat the tinned variety look for those packed in spring water. You do not need the extra salt that comes from brine nor the calories contained in oil.

I hope you are getting the idea that losing weight does not mean you have to start surviving on boring salads. You would be depriving your system of vital nutrients and minerals if you were to do this. We need to eat as wide a range of foods as possible. But be sensible i.e. lean meats, chicken, fruit and vegetable are the way forward rather than bread, cereals and white pasta.

Some recent studies have shown that diets high in peanuts and other nuts were great at reducing cholesterol and by connection your risk of heart disease, stroke and other potentially fatal illnesses. So try combining the amazing peanut butter diet with sensible eating and moderate exercise and see how many pounds you lose.

A Guide To The Best Exercise For Weight Loss For Women

Women often struggle to lose weight by slimming alone; weight may also climb back on once the diet ends, despite efforts to exercise. Females take longer to lose weight than men, and often women require a different kind of exercise in order to help then lose weight. Women may despair, and find it difficult to know what the best exercise for weight loss is for them.

After having a baby, new mothers may also find it harder to lose the pregnancy pounds – and what has worked for them previously may not be the best way to lose excess weight caused by childbirth.

Due to these factors, women often feel like giving up on exercise, and this is a mistake, as there are many exercises to help with weight loss: so here is a guide to some of the most suitable exercise regimes.

CARDIO: Cardio exercise has long been considered the best exercise for weight loss for women and men; even something as simple as a walk can help to burn calories, without putting strain on the body. Aerobic group exercise may be the first step towards helping women to lose weight in a regular way.

BREATHING EXERCISE: Kapalbhati Pranayam is the a great method of losing weight for women who have trouble moving around; air is forced through the nose in a forceful manner, and inhalation is passive. This exercise is sometimes not recommended for people with epilepsy or heart disease, but for healthy but overweight women

STRENGTH TRAINING: This is rapidly replacing cardio in medical opinion as the most effective weight loss method for women.
Strength training helps build muscle, which burns more calories than simple cardio by itself.

RUNNING: Many professional women take up running as a hobby, since it is both an excellent method of burning calories, and it also helps to relax the body and boost the mood of the runner. In fact, running may be the best exercise for weight loss for women, as it can also help to diminish the risk of osteoporosis.

Running is less expensive than a gym membership or the requirements of buying fitness machines; it protects women against heart attacks and stress related illnesses, also has positive emotional effects such as improvements in self-esteem and confidence.

Running can be the best exercise for losing weight in the stomach, buttocks and thigh areas: the abdominal muscles are used when running; legs and buttocks are exercised thoroughly, and it is also an excellent cardio workout for the entire body.

Running is by far the best exercise for women hoping to improve their general health; doctors sometimes recommend running as a way to reduce the risk of developing heart problems, diabetes, hypertension and stroke; there is evidence that it may also help women who are at high risk of developing breast cancer.

Running can improve the levels of cholesterol in the blood, diminish the risk of blood clots, and improve lung capacity. It also benefits the immune system by increasing white blood cell production.

In conclusion, it is clear that the best exercise for losing weight and improving health for women is running: it is cheap, beneficial, and can help women to relax after a stressful day at work.

12 Day Grapefruit Diet Is It What I have Been Looking for

The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930's. This fruit appears to be a dieter's dream. It has no fat, is high in fiber and low in calories. It also carries benefits for your skin as it is high in vitamin C.

So how does this diet work? It's very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.

It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss.  You need to review all areas of your life.  Do you eat food because you are bored?  Upset? Do you get enough exercise?  Most Americans are not active enough. You don't suddenly need to become a gym fanatic but a little extra activity every day will help.  I am sure you can think of a million ways to add some movement to your sedentary lifestyle.   You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.

In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.

Eat more fruit and vegetables. They are high in fiber, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don't eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.

Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don't exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.

Don't mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.

You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.

3 Safe Tips For Abdominal Exercises For The Obese

Everyone wants the tight ab look that we see on movie stars and athletes.  When people think of how to get tight abs they almost always think of sit ups or crunches.  That is only half of the equation though.

The truth is that no matter how strong your abdominal muscles are, if they're covered by a layer of fat no one will see them.  To get great abs you need to combine exercises that will tone your abdominal muscles as well as help you increase your heart rate and lose fat.  If your are obese you will have added challenges, but there are some abdominal exercises for obese people that can help.

It's important to keep in mind that your abdominal area consists of several different muscle groups.  You have lower muscles, upper muscles, and oblique (side) muscles.  To get a really hot midsection you'll need to do different exercises so that you are targeting all these areas.

If you are really overweight it may be difficult to get down on the floor and work your abs.  Not to worry, though, there are easy ab workouts that you can do standing up, you won't lose any effectiveness but you will save a lot of wear and tear on your back and knees.

Here are some ideas of standing ab exercises that you can try today, just make sure you talk to your doctor first to make sure it's ok:

1. The first standing ab exercise you can try is to stand with your feet shoulder width apart, raise your arms straight above your head, slowly lower your arms while simultaneously raising one of your knees, keep your leg and arms at a 90 degree angle, put that leg down while raising your arms back up and alternate the same thing with the other leg.  Do at least 30 sets on each side.

2. Stand with your legs shoulder width apart, take a step forward with one leg, carefully lift the leg that is forward a few inches off the floor, slowly make circles using just your foot -  try to keep the leg still and straight, make 20 circles in one direction then (using the same foot) circle 20 times in the other direction, than alternate with the other leg.

3. Stand with your legs shoulder width apart, hold a 10 to 20 pound dumbbell in each hand, slowly lean to one side keeping your legs straight - this move should only involve your obliques (side abdominal) muscles, after you've completed 20 reps on one side, do the other side.

It's not that easy to learn how to do an exercise just by reading an article, but these standing abdominal exercises I've listed above will give you an idea of where to start.  Just remember that even if you are very overweight, there are still abdominal exercises for obese people that can help you tone those all important ab muscles.

Talk to your doctor before you start any exercise plan and if possible find yourself a personal trainer so that they can watch you and make sure you are using the proper form, otherwise you may injure yourself and that will only slow down your weight loss efforts.