Foods That Speed Up Your Metabolism

 

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Foods That Speed Up Your Metabolism

What foods work great for fast fat burning?

We all understand that we need to eat our fruits and veggies because they have he highest vitamin and mineral content of any other food.

Did you know that these are the best foods for weight loss also?

Raw fruits and veggies carry a much larger content of vitamins and minerals than your cooked foods.

Heat during the cooking process damages the vitamin and mineral content and kills natural enzymes.

Vitamins and minerals give you the building blocks for your cells to stay healthy, and for your hormones to work properly which is why they are classified as foods that help to burn fat fast.

With the bad press that multi-vitamins have gotten recently, we should explore all possible areas for getting our vitamin and mineral requirements met naturally.

I’ve put together a list for you of some of the best raw foods with lots of vitamins and minerals to make your body healthy, your age decrease and your belly, butt and thighs to slim down.

Discover if your kitchen contains: Fat Burning Foods ? OR Fat-Storing Foods ?

When used in addition to a moderate amount of healthy organic grassfed meats, and some raw dairy products, it is possible to get our nutrients from diet. It is also important to note that some foods truly are ‘super-foods’ like green leafy vegetables or broccoli. That’s because they provide a significant amount of more than one nutrient per serving.

Here is your list broken down into vitamin/ mineral content:

Vitamin A

  • Any green leafy vegetables including Spinach
  • Peppers
  • Yellow vegetables like Squash
  • Dried Apricots
  • Tomatoes
  • Broccoli
  • Asparagus

Vitamin B group

  • Green leafy vegetables
  • Avocados
  • Mushrooms
  • Currants
  • Zucchini
  • Aparagus
  • Broccoli
  • Lentils
  • Blueberries
  • Seeds and nuts.

Vitamin C

  • Green leafy vegetables
  • Peppers
  • Broccoli
  • Parsley
  • Potatoes
  • Melon
  • Tomatoes
  • All berries

Vitamin E

  • Tahini
  • Nuts and seeds
  • Avocados

Vitamin K

  • Green leafy vegetables
  • Seaweeds

Iron

  • Avocados
  • Green Leary vegetables
  • Parsley
  • Dates
  • Dried apricots
  • Chickpeas (garbanzo beans)
  • Almonds

Calcium

  • Tahini/sesame seeds
  • Green leafy vegetables
  • Parsley
  • Broccoli
  • Almonds

Zinc

  • Sesame seeds/tahini
  • Almonds
  • Ginger
  • Eggs

Potassium

  • Bananas
  • Watercress
  • Mushrooms

For best results, eat 6-9 servings of these fast fat burning foods to your diet today.

Not only will you look younger, but you might be able to sqeeze into those skinny jeans again.

Easy Steps You Can Take to Burn More Fat

 

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Easy Steps You Can Take to Burn More Fat

Everyone’s metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30. That can translate into a 10-25-pound weight gain in a year. But you can counteract that slowdown and boost your body’s fat-burning capabilities by making just a few tweaks to your daily routine. The following strategies will help you bust out of a weight-loss plateau and burn even more fat.

Take five

Do five minutes of exercise each morning. We all have a metabolic thermostat, called the metastat, that can be turned up or down, and morning is the best time to activate it. Each day, your metastat is waiting for signals to rev up, so the more signals you can send it, the better. Your best bet is a light, full-body activity like walking or push-ups.

Fuel up in the morning

Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. Your metabolism naturally slows at night, but you can jump-start it in the morning by eating breakfast. And because both your activity level and metabolism decrease later in the day, it’s a good idea to make breakfast or lunch your largest meal.

Fill up on good grains

Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women’s Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.

Pump yourself up

Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you’ll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don’t belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off a chair.

3 Simple healthy Meal Plans You Can Start Right Now .

Power on with protein

Add a little high-quality, lowfat protein, such as chicken, fish and egg whites, to your meals, and you’ll help your body burn fat faster. Because protein requires more energy to digest, it speeds up your metabolism, and protein is necessary to ensure against loss of muscle tissue.

Get your vitamin “I”

That’s “I” for intensity. You love to walk, but if that usually means strolling along at a snail’s pace, your waistline will pay little attention. Instead, put intensity, or “vitamin I,” into your stride. Pick up your pace so you’re walking at 4 mph, or one mile per 15 minutes. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.

Say yes to yogurt

In a recent study from the International Journal of Obesity, women who ate three daily servings of lowfat yogurt lost 60 percent more fat than women who didn’t. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat . Eat three servings of lowfat dairy a day, like milk, yogurt and hard cheeses (Gouda, Cheddar and Monterey Jack).

Get active after eating

Your body’s metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or 10 minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises.

Sip green tea

You might love your lattes, but if you switch to green tea, not only will you get a healthy dose of disease-fighting compounds, you’ll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.

How To Make A Liver Cleansing Detox Juice

 

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How To Make A Liver Cleansing Detox Juice

The liver is widely considered as one of the most vital organs of the body. It cannot be denied that some people today succumb to very unhealthy lifestyles which cause great damage to the liver and other essential organs of the body. This lifestyle often leads to the accumulation of toxins in the body which when left untreated, can lead to major health disorders.

In addition to our recent report on herbs for the liver, we’ve just found a wonderful liver detox juice that may offer amazing benefits not just to the liver, but to the other organs as well! Here are the ingredients of our homemade liver detox juice that will surely be loved by your palate:

Lemon

According to research, lemon is a good source of citric acid that efficiently helps in breaking down foods and promoting better digestion. This lessens the activities of the liver. Furthermore, it contains powerful antiseptic properties that inhibit the growth and activities of harmful bacteria along the digestive tract.

Ginger Root

In a study published at the Indian Journal of Pharmaceutical Sciences, researchers concluded that ginger is capable of improving liver damage as well as in protecting the organ against liver fibrosis. It is also beneficial in preventing and treating fatty liver disease by reducing one’s insulin resistance, lessening the amount of oxidative stress on the liver, as well as in preventing inflammation which contribute significantly in the development of this condition.

Grapefruit

According to a study published at the European Journal of Nutrition, grapefruit is rich in antioxidants that promote liver health. Grapefruit juice soothes metabolic syndrome and lowers the level of fats in the body which are considered as major factors that trigger the occurrence of fatty liver disease.

Flaxseed

This herb is known for its antioxidant content that brings about liver health benefits. In a study published at the Journal of the American College of Nutrition, it was found out that intake of flaxseed can significantly reduce the level of fats accumulated in the liver. Heavy buildup of fats on the liver usually results to fatty liver disease.

Garlic

According to studies, garlic is an excellent source of proteins, amino acids and metabolites – and some studies have indicated that garlic may assist in protecting the liver against unintentional and intentional ingestion of many hepatotoxic substances.

Cumin Powder

Derived from cumin seeds, cumin powder is widely recognized for its ability to stabilize the functions of the systems of the body. It actually plays a vital role in stimulating the liver to increase its production of bile which is useful in getting better digestion.

Find out where to buy Cumin Powder.

Fresh Mint

This is actually considered one of the best herbs t promote liver health. Research shows that fresh mint helps the liver in executing its vital functions. It is reported to relieve liver swelling and protect the organ against cirrhosis.

Liver Detox Juice Recipes

Liver Cleanse Grape Juice

Ingredients:

  • Water – 500 ml (boiled and cooled)
  • Fresh lemons – 6
  • Ginger root – 4 to 5 inches
  • Grapefruits – 3
  • Flaxseed oil – 3 tbsp
  • Garlic cloves – 4
  • Cumin powder – 3 to 4 pinches
  • Fresh Mint – 3 to 4 leaves (optional)

Directions:

Extract the lemon juice and grape fruit juice and keep them aside. In a blender, add some water and grated ginger and garlic pieces. Blend well and filter the juice into a container. Combine the two juices with water and blend this mixture with the flaxseed oil and cumin powder for 40 to 45 seconds. Pour the juice in a glass, garnish with mint leaves and serve.

Benefits:

This recipe comprises no preservatives and only fresh fruits, vegetables, and a small quantity of flaxseed oil and cumin powder which supply the liver with much-needed vitamins and cleansing agents that help flush out toxins from the liver.

Liver Detoxification Vegetable Juice

Ingredients:

  • Fresh cabbage – 125 g
  • Fresh lemon – 1
  • Celery – 25 g
  • Fresh pear – 250 g
  • Ginger root – 1 inch
  • Filtered Water – 500 ml
  • Fresh Mint – 4 to 5 leaves

Directions:

Chop the pear, cabbage, celery and ginger into small pieces and put in a blender along with a cup of water; blend well for 1 minute. Add the fresh lemon juice to the blended juice. Pour the juice in a glass and serve chilled with mint leaves.

Benefits:

This recipe is the mixture of fresh fruits and vegetables that taste unique and help flush toxins from the body. Cabbages, pears and celery are the best liver detoxification agents that serve by facilitating the liver in functioning properly by inhibiting aggregation of fluid and toxins in the liver.

Ultimate Liver Cleanser

Ingredients:

  • Distilled water – 300 ml
  • Large grapefruits – 2
  • Udo’s Choice (or cold pressed flax oil) – 2 tbsp
  • Lemons – 4
  • Fresh root ginger – 2 inches
  • Fresh garlic – 1 to 2 cloves
  • Acidophilus – 1 tsp
  • A dash of cayenne pepper (optional)

Directions

Extract the grape fruit juice and lemon juice and put in a blender. Grate the ginger and garlic and squeeze their juices into the blender. Add water, Udo’s and acidophilus powder and blend for 35 to 40 seconds. Pour the juice in a glass and serve with a dash of cayenne pepper.

Benefits:

This juice comprises all potent liver cleansing ingredients that give the liver a gentle flush and the opportunity to heal itself.

These liver detox juice recipes provide essential enzymes and nutrients which help in the detoxification of the body. They help in keeping the liver in shape and maintaining the natural detoxifying mechanism of the body.

Liver Cleanse & Liver Flush Alternative Supplement.

Health Benefits Of Dragon Fruit

 

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Health Benefits Of Dragon Fruit

There are dozens of reason why you should eat Pitaya (a.k.a Dragon Fruit, Pitahaya). The exceptional health benefits of Pitaya include:

Raw! – DId you know that Pitaya Smoothie packs are never cooked or heated? Most other smoothie packs are cooked and pasteurized. Our pitayas are picked at the peak of ripeness, and flash frozen to ensure you get the most nutrients. Maybe that is why it looks so bright and alive when blended?

Low-Sugar/Low-carb. Helping maintain healthy levels of insulin in the blood, keeping energy levels stable, a low-carb, low-sugar diet has proven to be a good weapon in the war against obesity. A low-carb diet is essential to maintaining safe blood sugar levels for diabetics, and can help reverse the onset of adult diabetes.

Antioxidants which helps neutralize the formation of cancer causing free radicals.

Fiber to help lower cholesterol, Lower blood-glucose levels and improve you digestive health by removing harmful toxins.

Vitamin C is a powerful antioxidant. Experts say Vitamin C is one of the safest and most effective antioxidants. Benefits of vitamin C are known to include strengthening and protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

Calcium & Magnesium. Calcium is essential for the body to protect and heal. Magnesium increases the absorption of calcium in the body. Both are required for general health. They work in harmony to help the body in numerous ways to keep illness and disease at bay.

Omega-3s. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.

The reasons are almost endless, but don’t take our word for it. Click on the links of any of the independent websites and blogs below to find our more about our (and your soon to be) favorite fruit, Pitaya!

More Healthy Tips :-

These 4 Foods Accelerate AGING .

Foods That Detox The Liver And Remove Cellulite .

Are There Foods To Avoid When Trying To Lose Weight ?

 

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Are There Foods To Avoid When Trying To Lose Weight

When you’re trying to lose weight, what are the foods to avoid at all costs?

I was asked this question recently. The person who asked me this was probably expecting me to say things like, “Avoid carbs like they’re poison,” or, “Keep away from sugar,” or, “Stop eating bread.”

I didn’t say any of those things. Ultimately, I believe that blanket statements like these aren’t helpful when it comes to losing weight, and I don’t believe that there’s any particular food or food group you should avoid at all costs.

Anyone can make pronouncements to avoid certain foods to lose weight, but their value to you boils down to one thing:

Can I realistically follow this advice for the rest of my life?

For most people, asking them to avoid entire food groups isn’t particularly realistic. In the case of avoiding carbs, there are real questions to be asked about the health implications of such advice.

The Truth About Cholesterol .

For others, they can “should” themselves to death, saying that they shouldn’t eat things like sugar or bread. In the end though, they often find it very difficult advice to follow. When people receive inflexible advice, they tend to blame themselves for lacking willpower or self-control when they can’t stick to it.

Losing weight certainly requires some persistence and determination, as well as focus, to change your behavior. But at the same time, what works for one person doesn’t necessarily work for another.

Ultimately, we should be pragmatic about this. We shouldn’t make absolute statements. Each person needs to find the formula that works for him. This means taking an individual approach.

As an example, imagine you’re overweight because you eat large portions, eat lots of chocolate, like a few glasses of wine in the evening and you snack on things like cookies and cakes at the office. Also, you don’t get enough exercise.

On a normal “diet,” you’d be told to replace all your meals with “healthy ones.” You’d be told to stop eating chocolate, stop drinking wine and eat fruit as a snack at the office. And you’re expected to go to the gym three times a week and sweat off the calories.

At least half the people told to do this wouldn’t even manage it for a week. Some might manage it for a few weeks, and even fewer for more than a month.

In other words, the standard advice is destined to fail. Actually, there’s not much surprise there, is there?

If we were taking a practical, behavioral approach, a better way to do this would be:

Keep eating the same meals, but gradually reduce the portions. Completely replacing the meals is drastic and difficult. A lot of people find it very difficult to prepare a different meal for themselves and a different meal for others.

With things like chocolate, wine and snacks during the day, you need to establish a list of priorities. Which ones are you most willing to cut back on? Are there foods that can be replaced with something else? As an example, I’ve had many clients replace milk chocolate with dark chocolate (which it’s much harder to eat too much of), and other clients replace wine with sparkling water and lime.

If you don’t think you can make it to the gym, find other ways to increase your physical activity.

It’s important to remember that these are general suggestions and the key here is finding something that works for you. There are no official rules. Sometimes it’s trial and error before you find what works. But there is a combination that’s right for you.

The point here is that rather than accepting someone else’s rules, failing to stick to them and then beating yourself up about it, you should make practical changes to your eating that you can realistically live with.

Real Weight Loss Tips That Work

 

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Real Weight Loss Tips That Work

Easy access to convenient food without the hassle of preparation may well be the reason of the rising obesity trend. The ubiquity of fast food restaurants offering instant tasty meals with sweetened carbonated drinks and other high calorie snacks have encouraged abnormal eating patterns for all hours of the day. Processed food rich in chemical additives plus sedentary lifestyles has made the Western lifestyle the unhealthiest in the world.

Fast and Easy Weight Loss tips you can start Right Now .

In an EU report backed by Britain’s own National Health Service (NHS), it was shown that 24 percent of British women were found to be overweight compared to only 15.6 percent in Germany, 12.7 percent in France and just 9.3 percent in Italy. This report raised concerns regarding the obesity trend among younger women in the UK which has almost doubled over the last decade.

Time-tested weight loss methods.

The best way to lose weight is not necessarily the fastest one. With all the diet trends, accessories and supplements on the market, we are bombarded by testimonials of people sporting flat abs and six packs endorsing the latest fad diet. They swear by how effective it has been for them and how they are having the time of their lives.

Truth be told, who wouldn’t want flat abs or a six pack?

Unfortunately, short-term gains are difficult to sustain unless the individual actually decides to make the personal decision to want to live a healthy life.

The best approach to losing weight is to choose a system that, once initiated, can be sustained in the long run. Below are some tips that you can slowly incorporate into your everyday activities. If you have been practicing them already, congratulations! If not, it’s not yet too late to give it a try:

1. Practice Mindful Eating– Recently, the Journal of Nutrition Education and Behavior revealed that individuals can still lose weight even if they eat out.

Researchers from the University of Texas observed 35 healthy pre-menopausal women who ate out frequently. Test subjects took part in a six-week program called “Mindful Restaurant Eating.” The focus of this program was on preventing weight gain and not weight loss. Test findings revealed that participants in the intervention group lost more weight, had a lower percentage of fat and a lower average daily caloric intake, and experienced increased self-efficacy in managing diet when eating out.

The message here may simply be to eat in moderation, or, not eating in excess. Depriving yourself of your favorite food may no longer be necessary if you reduce your normal serving to a smaller portion so your body can burn it faster and avoid weight gain.

2. Learn to handle stress – Stress, especially stress related to work, is found to increase the chances of obesity. Researchers from the University of Rochester studied the causes of and solutions to obesity in employees from a manufacturing facility in New York. The study looked at 2800 professional male employees and discovered that those in more stressful positions had a BMI unit of weight more than those in less demanding jobs.

Cholesterol Can Be Effectively Controlled By Sunflower Seeds .

The same finding also holds true for women. In 2000, a study conducted by Yale University showed that non-overweight women vulnerable to the effects of stress were more likely to have excess abdominal fat with higher levels of cortisol, a hormone related to stress. Studies have shown that cortisol can affect fat distribution by causing it to be stored in the abdomen around the organs.

3. Drink plenty of water – Recent studies have now shown that drinking water is an effective weight loss strategy. In a study, it was discovered that dieters who drank water before eating three times a day over the course of roughly three months lost five pounds more than those who did not have increased water consumption. Water has no calories and consuming it before meals makes less space for food in the stomach.

Researchers also noted that consuming water was better than soda and other sweetened drinks, which are packed with sugar or artificial sweeteners, additives that have found to contribute heavily to weight gain.

Moreover, it is suggested that six to eight glasses of water be taken daily to maintain the water content of the bile. Fresh fruit, pure water and vegetable juices are the preferred methods of meeting the body’s water requirements.

4. Get a sufficient amount of sleep – Not getting enough sleep may increase your chances of becoming overweight in the long run. A recent study from Uppsala University revealed that the brain’s response to food is more active after one night of sleep loss.

Insufficient sleep appears to be a problem that plagues modern society. Being able to get at least eight hours a night may be crucial in maintaining health and avoiding cardiovascular and weight-related conditions.

5. Exercise your way to health – In a study published in the Journal of the American College of Cardiology, maintaining weight and fitness levels as we grow older may be enough to see significant benefits.

If you’re overweight, losing weight and improving your fitness may be the best combination for health maintenance. The study discovered that people who kept up or improved their fitness levels lowered their risk of high cholesterol, high blood pressure and their risk to metabolic syndrome (a term used to refer to a group of risk factors for heart disease such as unhealthy cholesterol level, abdominal obesity and high blood sugar.)

At the onset, people who are overweight often fail to notice their weight loss because they get hungrier and start eating more. This shouldn’t discourage them. What is essential is to use exercise to get fit, and one way to decipher progress is to see how you feel when going through your exercise routine. If it’s getting easier, you are getting fitter.

 

Psyllium Husk Benefits in Weight Loss

 

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Psyllium Husk Benefits in Weight Loss

Psyllium husk is an amazing shrub-like herb that is most commonly found in India. It possesses a plethora of health benefits and has proven effective in treating irritable bowel syndrome, colon caner, constipation, diabetes, high cholesterol, obesity, ulcerative colitis and atherosclerosis among various other health conditions. Akin to flax seed and oat bran, the fiber in psyllium husk is soluble. Soluble fiber is useful in lowering bad cholesterol (LDL) which reduces the risk of heart disease and promotes overall health.

Psyllium husk is a bulking fiber, which means once ingested it expands and forms a gelatin-like mass in the colon by drawing water in. Once this occurs the husks are able to “scrub” the intestines clean and transport waste through the intestinal tract.

Coconut Oil Can Help You Lose Fat .

Better than pricey weight loss supplements

Although typically psyllium husk is thought of as colon cleansing or regularity supplement it can be very useful as a weight loss tool. Psyllium husk is highly effective when taken about 30 minutes before meals. This way, the husks will have time to expand in your stomach and give you a “full” feeling. This will help you eat smaller meals and thus lose unwanted pounds.

Unfortunately, when the majority of the population buys a weight loss supplement, they don’t question what’s in it or how it works. Many of these so called “weight loss supplements” that will cost you an arm and a leg are simply cheap fiber supplements. Most of them are in the pill form which means you’re getting a miniscule dose and none of them are more effective than whole psyllium husks.

Tips for buying and using psyllium husk .

There are many psyllium husk supplements available; however, they are not all created equal. Many manufacturers grind the husk into a fine powder and then add artificial flavors and colors to make it easier and more pleasant to consume. This not only makes the psyllium husk far less effective, it introduces unwanted toxins to your system. This variety is typically the only type you will find in traditional grocery stores.

You will likely need to go to a health food store to purchase whole psyllium husks with no additives. Whole psyllium husks can be difficult for some people to swallow, so be sure to drink your husks with a full glass of water to avoid choking. It is also important to drink lots of water while taking psyllium husk because without sufficient water the husks can begin to create blockages in the intestines.

 

How to Lose Weight as Fast as Possible With Zero Hunger

 

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lose Weight as Fast as Possible With Zero Hunger

There are many ways to lose a lot of weight in a short amount of time.However, most of them require you to be very hungry or starve yourself.

If you don’t have iron willpower then hunger will cause you to give up on these plans quickly.

The method I’m about do describe will:

  • Kill your appetite.
  • Make you lose weight fast without being hungry.
  • Improve your health at the same time.

Rule No. 1 – Eliminate Sugars and Starches

The most important part is to remove sugars and starches (carbs) from your diet.

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight .

It is not uncommon to lose up to 10 pounds in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women.

weight-loss-graph-low-carb-vs-low-fat

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .

Put simply, lowering your insulin puts fat loss on “autopilot.”

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Rule No. 2 – Eat Protein, Fat and Vegetables

Each one of your meals should contain a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-30 grams per day.

Protein Sources:

  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.

Protein is the macronutrient that contributes most to fullness and eating adequate protein can raise your metabolism.

Low-Carb Vegetables:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Cellery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-30 net carbs per day.

The vegetables and the meat contain all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Coconut Oil Can Help You Lose Fat

Fat Sources:

  • Coconut Oil
  • Butter
  • Olive Oil
  • Lard
  • Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all .

To see how you can assemble your meals, check out this low carb meal plan.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-30 gram carb range and drastically lower your insulin levels.

Rule No. 3 – Exercise 3-4 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones .

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 day

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator (opens in new window).

Enter your details, then pick the number from either the “Fat Loss” or the “Extreme Fat Loss” section – depending on how fast you want to lose.

There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter (my favorite), but Fitday and MyFitnessPal are also good.

The main goal is to keep carbs under 20-30 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-30 gram range.

Other Weight Loss Tips to Make Things Easier (and Faster)

Pretty much all you have to do is to stick to the three rules:

  1. Eliminate Sugars and Starches.
  2. Eat Protein, Fat and Veggies.
  3. Exercise 3-4 times per week.

However, there are a few other tips that you may find useful if you want to speed things up even further.

None of these are old wives’ tales, they all have scientific evidence to back them up.

Drink Water, Coffee or Tea: Satisfy your thirst with water. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism slightly .

Avoid Artificial Sweeteners: Despite having calories in them, the sweet taste may play tricks with the mind and increase hunger and cravings. Artificial sweetener use is associated with weight gain.

Use Smaller Plates: Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

Sleep Like a Baby: Poor sleep is associated with weight gain and obesity, taking care of your sleep is important .

Reduce Stress: Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly.

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

You Will Become a “Fat Burning Beast”

You can expect to lose 3-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

Blood Sugar tends to go way down on low-carb diets.

Triglycerides tend to go down .

Small, dense LDL (the bad) Cholesterol goes down.

HDL (the good) cholesterol goes up.

Blood pressure improves significantly.

To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

Take Home Message

If you have a medical condition (especially if you’re diabetic) then talk to your doctor before making any changes because this plan can drastically reduce your need for medication.

By restricting carbohydrates, you change the hormonal environment in your body to make your body and brain “want” to lose weight. This is proven to make you lose more fat, faster, than typical low-fat calorie restricted diets.

This way, you avoid the main side effect of dieting, the one that causes most people to fail… hunger.

I don’t know about you, but I hate being hungry. If I get hungry, I eat.

So if there’s a method out there that helps me lose weight without hunger, then that sure as hell is the one I will go with.

Do you have any suggestions of your own? Feel free to contribute in the comments!

Does Fat Make You Fat ?

 

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Does Fat Make You Fat

YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.

Fat to Avoid

Hydrogenated Oils

You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health so to avoid them at all costs. But what exactly are they?

Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity.

We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.

Fats You Must Eat

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependent on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).

Omega 3 Fats

Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.

Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function.

In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Cooking Oil

The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolism rate (helping in weight loss)

Oils best Raw

Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.

All you need to know about fat and fat consumption:

1. Avoid all products containing hydrogenated oil and partially hydrogenated oil.

2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs.

3. Cook with Organic, Unrefined Coconut Oil .

4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.

Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!

 

How To Eat Great and Lose Weight

 

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How To Eat Great and Lose Weight

Snacking on dried out rice cakes and wilted lettuce leaves is no way to spend your mealtimes. You don’t have to eat bland, boring foods just to trim up. It is possible to eat great and lose weight all at the same time. If you choose quality foods and have a willingness to try new things, you can get down on delicious meals and shed pounds too.

Choose The Right Foods

You can’t possibly lose weight if the foods you use to prepare you meals are unhealthy and loaded with calories. When you avoid processed nonsense and stick with fresh ingredients, you can’t go wrong. Anything boxed, frozen, jugged or canned is considered processed and has no place in a healthy diet.

Foods that should be staples in your healthy meal plans include fresh fish, naturally raised meats, organic poultry, organic whole eggs, raw nuts, fresh herbs, and fresh fruits and vegetables. Natural foods are better for you because they are low in calories and filled with plenty of nutrients your body can use.

Also, natural foods aren’t loaded with a laundry list of additives that contribute to weight gain, diabetes, cancer, hypertension and other health problems.

Experiment With Recipes, Flavors and Cooking Methods

I love grilled chicken, but if I had to eat if every day, I’d go bananas—I imagine you would too. Free yourself from the bondage of humdrum, tasteless meals by experimenting with recipes. Thumb through cookbooks, surf the Internet and use your imagination to whip up meals you can’t wait to sink your teeth into.

When you come across recipes that have unhealthy ingredients, simply swap the bad ingredients out for healthier ones. For instance, if a recipe calls for milk, you can replace this ingredient with coconut or almond milk. Also, don’t be afraid to switch out spices and seasonings to add a new flavor to a dish.

Vary your cooking methods to keep things fresh and give food a different taste. For instance, if you always broil your steak, try sautéing it, or covering it with olive oil and dropping it on the grill. All of these cooking methods are healthy and easy to master.

Samples Recipes to Help You Eat Great and Lose Weight

Healthy French Toast:

2 slices of Sprouted Grain, Spelt or Rice bread

1 tablespoon of real butter

2 whole organic eggs

maple syrup

cinnamon

Directions: Mix the eggs in a bowl. Dip the bread in the egg mixture until it is completely coated on both sides. Heat a pan on low to medium heat and add the butter. Once the butter is melted, add the egg coated bread and cook each side for 3 to 4 minutes. Sprinkle the toast with cinnamon and serve it with 2 teaspoons of maple syrup.

Baked Chicken 

1 whole baking chicken

extra virgin coconut oil

your favorite Italian spices (I use thyme, parsley, oregano, garlic powder, sea salt and pepper)

Directions: Preheat the oven to 350 degrees. Place 2 tablespoons of coconut oil in a small pan and melt it over low heat. Mix 1 to 2 teaspoons of each of your spices in a small bowl and pour in the melted coconut oil. Mix all the ingredients together. Let the spice and coconut oil mixture cool.

Rub the spice and oil mixture under the skin of the chicken with your hands. Once the chicken is completely coated, place it breast side down in a glass baking pan and pop it in the oven. Let the chicken cook for 1 to 2 hours until it’s done.

There’s nothing boring or tasteless about the above recipes. If you’re creative and are willing to experiment with new recipes, you can chow down like this everyday and look fantastic doing it.

Your dream of permanent weight loss is just a reach away.