Three fad diets, Keto, Paleo, and Intermittent Fasting all promise results for weight loss, and while their short-term benefits have been proven, their long-term dangers can often outweigh the positives. Speak with your general practitioner before starting any diet. What works for one person may not work for another.
The Ketogenic or “Keto” diet is based on an intake of foods that are high in fat and low in carbohydrates (sugars). This increased consumption of saturated fats, proteins, and leafy green vegetables causes the body to act as it would when fasting. To compensate, your metabolism breaks down fat into ketones, which serve as the main energy source for many cells in the body. Ketone is produced when the body is deprived of carbohydrates, requiring you to consume less than 20 to 50 grams of carbs per day for desired results.
Keto is recommended mostly for children with epilepsy, as limiting carbohydrates has been shown to help manage seizures. Research into its efficacy in treating some cancers and reducing blood sugar is currently being conducted but is non-conclusive. Modified keto plans are more commonly prescribed as the limitations of keto diets can be difficult to maintain. Sustainability is a big reason why keto diets are often not recommended. While those starting keto diets may notice relatively quick results, most see that weight return, gaining more than they lost in some cases.
Other possible risks associated with keto diets are nutrient deficiency, liver and kidney problems, constipation, fuzzy thinking, and mood swings. Since the liver and kidneys metabolize fat, keto diets can overwork these organs, leading to possible complications if remaining on keto for too long. Sugar from healthy carbohydrates is necessary for the brain the function normally, causing those on keto diets to possibly experience mood swings or difficulty concentrating.
The Paleolithic or “Paleo” diet, also known as the “cave-man diet”, focuses on foods available to humans 2.5 million years ago during the Paleolithic era. Many anthropologists believe that diet contributed to the neural expansion and digestive improvements humans experienced during this time. Because of this, some believe that returning to a stone-age diet can promote brain health and function. However, this diet was adopted out of necessity by paleolithic humans, and there is no guarantee that foods today carry the same nutritional benefits as their ancient counterparts.
Paleo diets are high in protein, potassium, antioxidants, and fiber, moderate in fat, low-moderate in carbohydrates, and low in sodium. Food intake is focused on fresh, non-processed lean meats, fish, fruits, and vegetables. Since the diet is based only on what was available at the time, whole grains, dairy, alcohol, coffee, refined vegetable oils, and processed foods are excluded.
Due to the focus on lean meats, and exclusion of carbohydrates and processed foods, people have experienced, decreased blood pressure, increased insulin sensitivity, improved cholesterol, and greater weight loss than similar diets.
While paleo has a broader variety of food options compared to other similar diets, some may find its complete exclusion of whole grains and dairy limiting and hard to maintain. With the reliance on fresh foods, time for shopping and preparation also has to be taken into consideration.
As with any diet, be sure to consult your primary care provider before to ensure it’s safe and effective for you. Some people on paleo diets experience vitamin deficiencies, since calcium, vitamin D, and vitamin B are largely found in excluded foods. High levels of consumption of red meat have been linked to a higher risk of heart disease and diabetes, and high saturated fat and protein intake increases the risk of kidney disease and certain cancers.
Unlike other trend diets, intermittent fasting isn’t about what you eat as much as when you eat it. Most intermittent fasting plans allow the intake of any type of food, as long as it’s consumed within your designated eating period.
The daily approach is the most common, restricting daily eating to one six-to-eight hour period per day, followed by fasting for the rest. Typically, this is broken up into the 16/8 method, fasting for 16 hours, then eating over a period of 8 hours. When recommended, this plan often excludes breakfast and restricts eating after dinner, though which meals are included in the 8 hours is up to the individual.
Another common fasting practice is the 5:2 approach. For 5 days of the week there are no restrictions on what kinds of foods can be eaten, the other 2 days are then limited to one 500-600 calorie meal per day. This is not a method recommended by dietitians, as it promotes binging and depriving your body of nutrients.
There are similar concerns with the long-term fasting diet plans which promote going without eating for anywhere from 24 to 72 hours at a time. Dietitians strongly urge against this method as it’s not shown to have conclusive health benefits. Those who try this method and successfully lose weight often seen that weight return, since fasting can trick the body into thinking it’s starving and will store weight as a result.
While long term fasting and binging are not recommended, the 16/8 method has its benefits. Intermittent fasting can boost cells’ ability to cope with stress, help with weight loss, improve insulin sensitivity, verbal memory, and blood pressure, and promote ketone production. Those focused on physical performance have found that intermittent fasting helps with weight loss while still maintaining muscle mass.
However, most professionals haven’t fully concluded whether intermittent fasting or a side-effect of the diet is the true source of the benefits. Intermittent fasting is associated with a lower caloric intake and promotes not eating too close to sleep. Medical professionals agree that lowering the number of calories eaten may be more beneficial than focusing on when those calories are consumed.
]]>Consuming enough fluid daily, you don’t just prevent cell dehydration but also keep a healthy body with properly hydrated cells. With lack of water intake, you will suffer from negative effects, including a drop in energy level and concentration. You might also experience mood swings and lack of energy level.
How much fluid do you need? There is no single answer to this question. Our fluid intake requirements vary from person to person. Some factors to determine it include the surrounding temperature and your activity levels. As a general rule, you should drink more water during hot days and if you’re more active.
Caffeine is a diuretic; too much of it can lead to cell dehydration. While small amounts can be good to stimulate your brain, excessive amounts can also lead to lethargy and fatigue. It might also result to sleepless nights and irritability.
One suggestion is to keep a food diary and take down notes of everything you’re eating. The results might even surprise you especially if you’re thinking that you’re eating less but not. By learning of these insights, you can adjust your food intake along the way and be more mindful about tweaking your habits, such as picking healthier food options.
You should consume a wide range of fruits and vegetables, ideally 10 servings a day, to ensure you’re getting enough nutrients, including antioxidants, vitamins and minerals.
Women in particular are suffering from iron deficiency especially during their menstruation. For this reason, you have higher iron requirements. Some food sources to pick for iron supply include fruits, vegetables and milk.
There must be three portions in your plate: one-third for carbohydrates; one-third for fruits and vegetables; and the remaining one-third for fish or meat, and dairy.
If you’re super busy, try preparing a week’s worth of healthy food, such as stews, soups and low fat curries, to name some. You can freeze them and have each portion ready to ensure you’re eating healthily throughout a busy week.
It is an essential for a balanced diet because they can maintain your energy levels and make you feeling fuller for a longer time. Healthy fat is also used in manufacturing hormones, which can help us manage stress.
There you have some simple tips to follow if you want to have a balanced diet and nutrition for optimal health. Be sure to incorporate them into your diet and achieve the best health starting today!
]]>In the following, let’s discuss what makes skinny people slim and sexy, and later decide if you can also apply these lifestyle habits for yourself.
Eating late at night is one of the causes of weight gain for many people. Late night or midnight snacking also adds to the problem. For the skinny, they do not eat three hours before sleeping.
If you’re slim and you want to keep it that way, you should weigh yourself regularly, according to researchers at the University of Minnesota. They discovered that those who weighed themselves daily lost twice the weight versus those that did it less often.
It is one of the secrets of skinny people. They reward themselves once they have established a healthy lifestyle routine. For example, try treating yourself with a small portion of dessert if you’re into a low-calorie diet.
This rule is probably one of those to learn from slim people. They do not skip breakfast, which is the most important meal of the day. They also make sure that they’re having a nutritious morning meal that can help in preventing overindulging and jumpstarting the metabolism. For the best results, achieve balance by having a breakfast with fiber and protein, such as whole-wheat toast and eggs.
Hydration won’t only make you slim but also healthy. Water is one of the most vital when it comes to our body’s metabolism as well. To lose weight, you should not only have a balanced diet composed of fat, protein and carbohydrates along with other vital nutrients, but also enough water consumption especially if you’re more active.
Capsaicin in peppers is an appetite suppressant according to different studies. This compound can also speed up metabolism that can help you lose weight. It is also good for fighting off inflammation. So if you would like to eat less, you should opt for a spicy appetizer.
Aim for at least six hours of sleep every night, one of the lifestyle habits that skinny people consistently keep. Sleeping enough each night is also proven to help in weight management and a whole lot more of health benefits. Lack of sleep, oppositely, can increase appetite and cravings.
Excessive stress level can lead to weight gain, and it’s something that many previous studies have proven. What happens is that your body releases more of the stress hormone, cortisol, which leads to abdominal fat storage.
Check out the following for simple diet tips to help you start and maintain a healthy eating lifestyle.
Attitude is also important in healthy eating. Without it, you will have lack of motivation and have more temptations to crave for sweets and unhealthy foods. With good behavior towards healthy eating, you can have more motivation and patience in tracking how many calories you are consuming and checking if you’re following a balanced diet plan composed of healthier foods.
As said multiple times, breakfast is the most important meal of the day! With a healthy breakfast, you will have sustained energy levels and boosted immune system because you can also resist the urge of craving for unhealthy snacks, including high sugar ones.
You also have to consider having breakfast daily to avoid overeating at lunch. In addition, you need to understand how your calorie consumption is different with breakfast and without it and figure out the type of healthy breakfast to have.
Not all carbs are the same, and each has a different impact on your body. Good calories are those from fruits, fish and vegetables, as they sources can keep you feeling fuller for a longer period of time. They’re not only nutrient-dense but also immune system enhancing foods. They can keep sicknesses at bay and help you keep functional bodily systems.
Avoid sugars at all cost. They’re not going to supply nutrition but will only leave you feeling hungry more often. Otherwise, you will also be adding calories to your body – not on the nutrients. With more sugar in your system come cravings for more food. As a result, you will eat more calories than what your body requires to function well.
You should learn how to balance your calorie intake according to your weight loss goals and activity levels. For one, you must consume fewer calories than your body requires if you want to lose weight and the opposite if you want to gain weight. For maintenance, you should eat the same calorie amount that you’re currently consuming.
Just consider calories as the fuel that your body requires for energy. The excess of it gets stored for later use when you eat more than the amount that your body needs, but that can make you gain weight. On the other hand, if you consume fewer calories than your body requires, it starts drawing the stored or reserved fuel – and that can make you slimmer.
Knowing the basics of healthy eating, you will have a solid foundation on how to plan your diet and stick with it. No matter how busy your schedule might be, you can keep a healthy lifestyle that you can maintain for a long time. Take note of these things, including behavior, breakfast, calorie consumption and calorie sources when deciding for a healthy meal plan.
]]>You should always pay attention to the food going inside your body that helps you stay mentally and physically fit. After all, the old adage, you are what you eat applies here. The type and amount of food you’re taking inside your body matters when it comes to the overall nutrition you will get from your diet. In the following, let’s discover a few eating well tips to follow despite a busy schedule.
Do not buy pre-packaged or processed foods just because they’re more convenient to prepare. Instead, you should pick healthy foods to last for the week, one of the best healthy eating tips for busy women. You can stock up on leafy and green vegetables and lean proteins. Also, you can add in organic produce to your cart. Women also need loads of iron that is lost during periods.
This is one of the staple diet tips you will find almost from most sources online or offline – and it’s true. Breakfast is very important for not only weight loss but also overall health and wellness.
But it is not only about eating breakfast, it should be healthy breakfast that can keep your energy level and stop you from craving unhealthy snacks. Never skip this important meal of the day. You should plan to have it daily and make sure to fit it into your busy schedule.
Make sure that your breakfast is high in fiber, protein and complex carbohydrates. Some healthy options include oatmeal, cereals and nuts. Do not go for refined and high sugar content foods.
Consuming healthy meals at the right timings is one of the best ways to keep a healthy eating plan. There is no excuse to eating healthy and settling to unhealthy snacks. At work, you can carry healthy snack that can be ready when hunger strikes. You can eat your snack during breaks. You can have it as a part of a healthy eating habit, which can keep healthy sugar levels and prevent you from unhealthy eating and overeating.
You should control your caffeine intake because too much of it can lead to feelings of fatigue and lethargy. It can also lead to weight gain and dehydration. For one, coffee is a known diuretic that can lead to water loss and irregular blood sugar levels, not mentioning adding cream to it. Once your body has adjusted to lesser coffee intake, you will improve your energy levels and feel less tired.
Get started to a healthy diet by incorporating these simple eating plan tips for busy women like you! Again, limit your coffee intake, bring a healthy snack at work, have a healthy breakfast and shop smartly.
]]>According to studies, an adult woman can gain 1 and 1/1 lbs per year and pack on more than 40 lbs when she reaches her 50s, if she won’t do something about her muscle loss, stress and hormonal changes.
If you want to boost your weight loss results, improve your metabolism in some ways that we’ll share in the following section. At the very least, you should see to it that your meals are about 400 calories – the amount to fuel your body with energy but without making you feel hungry. It is an effortless weight loss technique that you can apply in your life if you want to get more out of your weight loss and nutrition efforts.
Do not try cutting calories if you want to lose weight. Do not overdo it either. Did you know that cutting too much on it would ruin your metabolism? If you’re eating less than what your body requires for functioning well, your metabolism is negatively affected. Your body is throwing the brakes on it. When this happens, you will lose muscle tissue that you will use for energy instead of what it can from calories you’re consuming.
As much as possible, choose it over room temperature drinking water. Some studies pointed out that drinking up to six cups of cold water could help in raising your body’s resting metabolic rate by about 50 calories per day, which is enough in losing up to five pounds annually. The reason drinking cold water is better than room temperature drinking water is due to the work that the body has to do in order to heat the water to room temperature.
To prevent muscle loss from happening, you should not deprive yourself – eat enough to avoid feeling hungry. You can have snacks in between meals, but make sure that they’re healthy to keep your metabolism going. For the best results, you may also want to eat every three or four hours as well.
Coffee is a good weight loss food provided you’re not overdoing it, too. This stimulant for the central nervous system can help in revving up your metabolism by up to 8%, translating to up to 174 calories daily. A cup of tea, on the other hand, can increase your metabolic rate by up to 12%. The compound that provides the boost metabolism with tea, according to studies, is catechins.
If you want to boost your metabolism even at 40s, you may also consider replacing white carbs with whole-wheat pasta and bread as well as eating more leafy green vegetables and fruits. According to research and studies, fiber from these sources can improve your body’s fat-burning ability by up to 30%.
Follow these tips and improve your metabolism today!
]]>In case you don’t know yet, there are weight loss blunders affect how fast and how much weight you’re losing from any diet plan you’re using. Check them out for a start on the things to avoid when trying to lose weight.
Some people follow wrong advice of cutting out an entire food group in a diet plan. A few of those include meat, grains and dairy. Don’t go for these restrictive diet measures because they can make you lose motivation, gain more weight and feel bored in your diet,
It will just lead to unhealthy eating habits including sugar cravings. And if you would eliminate a major food group in your diet, you will suffer from nutrient deficiency, such as not getting enough calcium, protein and fiber.
For the longest time, fat has been demonized to be bad food. What makes the matters worse is that many people still believe in the myth. Little they know that fat is one of the most important macronutrients, along with protein and carbohydrates.
Fat works by making you feel fuller for a longer time, reducing your overall calorie intake daily. In fact, it can also help in reducing bad cholesterol in your body provided you’re consuming monounsaturated fat with which sources, such as what olive, peanut butter, avocado and almonds can provide you.
Just like fat, carbohydrates have been demonized for a long time, telling people that it will make them gain weight. While it is true that some sources, including white bread and refined flours can lead to weight gain, it is not for complex carbohydrates. They are unlike simple carb sources that can lead to weight gain and spike your blood sugar levels.
Complex carbohydrates are not digested too quickly versus simple carb sources; they can also help reduce your appetite and supply fiber in your digestive tract – two essentials for weight loss.
Consuming protein daily is good for weight loss but not when too much of it is in your system. Little many people know that it also contains calories that can contribute to body fat during a surplus in its supply. So if for example you exercise daily, you should only eat up to 1.7 grams of protein per 2.2 lbs of your body weight. Otherwise, you will pack on more weight than lose it if you overdo on the protein that also includes protein powders.
Avoid these things, including consuming too much protein, cutting out on a food group, not having enough carbohydrates and not eating enough fat that sabotage your weight loss results and gain results from your weight loss efforts. What weight loss blunders do you think we’ve missed on this list? Tell us in the comment section. Finally, share this article on Facebook and help spread the information today!
]]>See the following for weight loss mistakes that many fitness seekers are making, so they’re halting their progress.
It is common to feel as if you’re not losing weight even if you’re faithfully following a diet plan. And what makes it worse for some is they’re relying too much on the numbers they see on the scale when trying to monitor their weight change.
Know that the weighing scale is not an accurate tool to indicate that you are or not losing weight. The reason is that our weight is influenced by other things, such as the remaining food in your body and the fluid fluctuations happening inside it.
Speaking of fluctuation, did you know that your weight could fluctuate up to four pounds in one day – and that is according to how much liquid or food you have consumed. For women, another factor that contributes to fluid retention is hormonal changes the weighing scale is indicating.
So if the numbers on the weighing scale isn’t moving, you may be losing fat mass, but still your body is keeping much water.
Many people think and believe that exercise can speed up their metabolism. While exercising can help you burn more calories, it is not to be the sole factor to help you determine how much calories you’re burning. In fact, it (calories) might be less than what you believe, and this applies to both overweight and normal weight people. For example, a study had it that most people burned only up to 300 calories in one exercise session, but when asked, they overestimated and claimed to have burned 800 calories.
So while exercise is crucial for weight loss, it is not the sole factor that will affect the amount of calories you will burn and that it might not be as effective when burning calories contrary to popular belief.
Enough protein consumption is one of the most crucial contributors to weight loss. The more muscle you gain the better your body will be in burning calories for energy. Protein can help you lose and manage weight in some ways.
In general, it can help in increasing the feeling of fullness, reducing appetite, increasing metabolic rate, decreasing caloric intake and protecting muscle mass while losing weight. So in order to get the most of your weight loss effort, you should not forget including more protein in your diet.
If you’re not consuming enough of it, you will compromise your weight loss efforts. According to studies, soluble fiber can help in reducing appetite because it can form a gel to hold water. Such gel can move slowly through the digestive tract and keep you feeling full.
All types of fiber are good for weight loss because they can reduce your appetite and calorie intake. By consuming higher fiber in your diet, you can reduce the number of calories your body will absorb from the food you’re eating. It will lead to reduction in overall daily calorie intake. And by following this tip, you can have the potential of absorbing up to 130 calories.
Trying to lose weight, some weight loss seekers, whether intentionally or unintentionally, commit mistakes that ruin their diet and give them poor progress. To prevent the same thing from happening, avoid these mistakes and get more out of your diet efforts today!
]]>To get started with a good eating plan, try incorporating the following habits that you can slowly but surely adapt and maintain for a healthy lifestyle.
If you think that you’ll lose weight by skipping breakfast, think again. Did you know that people who have daily breakfast are more likely to keep a healthy weight? Also, research and studies reveal that breakfast has its positive effects on the mental performance, including on concentration, of children.
In addition, a balanced diet is not complete without a healthy breakfast because it is able to fuel the body of its required energy throughout the day. A healthy one can also include essential vitamins and minerals. A suggestion for a good breakfast includes a high-fiber and low-sugar cereal.
If you think that wraps are the better alternatives of breads, think again. While it might seem like it is the healthier choice, it is actually not. Did you know that tortilla could actually contain up to 400 calories – and that is still not including the filling? So don’t be fooled. Instead, opt for whole grain breads that contain fiber and fill it with tomatoes, dark green lettuce, low fat mayonnaise and hardboiled egg or chicken breast.
Have at least eight glasses of water or maybe even more if you’re more active. In the summer when the weather is hot and you’re active, your body might need more fluids. Lower fat milk and water are healthier choices. Avoid smoothies and unsweetened drinks because they contain high amounts of free sugar.
If you’re buying commercially made smoothies, check that they contain whole fruits. Avoid those that contain only fruit juice because they do not have essential fiber you would get from fresh fruits. Also, acidic juice can ruin your oral health because it damages the tooth enamel.
Don’t overlook on the importance of fiber in your diet. Studies had it that people who have a high fiber breakfast can reach their fiber goals better than those who do not. Simply add dried or fresh fruits to your breakfast and avoid white breads. You can also consider swapping out cream cheese with peanut butter, which is also a high protein source.
Having a healthy diet is a key to help you live a better life! It is one of the things to include in your lifestyle that you can develop and slowly adapt to for a better change. Again, don’t skip breakfast, drink more water, avoid wrap sandwiches, and include smoothie in your diet, to name some. Follow these tips and improve your eating habits for a healthier you starting today!
]]>Choose the diet that you can stick with for a long-term. Check out the following for the factors to consider when selecting the diet to work for you.
Before you start shopping around, decide on the budget you’re willing to invest on the weight loss plan. You can save time when looking for the best diet that can work for you because it helps in narrowing down your choices.
According the budget you have set, you can start evaluating the weight loss plans that capture your interest. Make sure that you’re also factoring in the entire cost involved, including support services, food cost, exercise classes and reference materials. Also, you must consider the time amount to spend on the plan based on your weight loss goal.
Before undergoing a diet plan, consult your doctor to determine if you have health issues to address or consider. He or she can evaluate your health so that you can choose the best diet.
Nevertheless, it will keep you safe and on the right track to ask advice from your doctor first before choosing a weight loss plan.
This is another factor to consider when looking for the best diet. As you may know, it will be too easy to give up in the middle of the plan if food preparation gets into the way of your busy schedule. In short, busy individuals more often than not fail at their diet plans because of their hectic lives.
But by choosing a weight loss plan to work on your schedule, it will be easier to come home with better food choices. With it, you can also decide on the time you need to spend on food shopping and preparation.
That is why you need to be realistic when trying to prepare healthy meals as a part of your weight loss plan. You should also try to review diet plans that include food delivery service – something suitable for those who want to stay on a healthy eating plan but just do not have the time to spend preparing their meals.
It is one of the most essential parts of a good diet program, and it will involve some people, such as your spouse, a community group or a dieting friend. These individuals can help on emotional support that you will badly need as you’re going through the entire weight loss journey. Ask your family and friends or look beyond your circles for a diet ally.
There you have some of the main factors to consider when finding the best diet plan to work based on your budget, needs and schedule. Figure out certain factors stated above and select the weight loss plan that can work for you today!
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