Archive for Diet

High Protein Diets

High protein diets are often used by bodybuilders and those on weight loss programmes to aid their weight loss and make them feel fuller for longer. So what is protein, what are the various merits of the high protein diet and how can it help you to lose weight healthily and sustainably?

Protein is the substance that helps our body to repair and grow its cells. Contrary to popular belief, this doesn’t refer exclusively to muscle tissue but rather to all cells in general. Protein is also vital to keeping our hair and nails in good shape, suggesting it has far more uses than we may have previously thought. Looking for protein isn’t likely to take long, since it is found readily in all animal products such as meat and eggs. You may have a little more trouble if you’re a vegetarian but many nuts, beans and vegetable have sufficient protein for your needs.

Protein is a very filling substance and sends signals to your brain telling you that you’re full. This will help you to stop overeating and to feel satisfied after having eaten less. There’s nothing worse than feeling a little hungry a few minutes after finishing your lunch. High protein diets can help to prevent this by filling your stomach with food for longer. Your body will use 25% of the energy contained in protein to digest what you have eaten and thus you will consume fewer calories in real terms.

High protein diets contain lots of fibre which raises your metabolism and moves waste through your bowels more efficiently. Fibre also removes toxins from your system which are partly responsible for extra weight gain.

Protein is the building block for muscle and muscle is what burns the fat. If you eat a diet that’s high in protein then you will put on muscle, providing you are exercising too. This will help you to raise your basic metabolic rate whilst improving your body tone. Bigger muscles will burn more fat and doing this will help you to keep the weight off for good. It is a common scenario to see somebody lose weight and then put it back on again, as if they had just returned from zero-gravity space.

Whilst a high protein diet will have all of the above advantages, you mustn’t go over the top since this will be of no use to anybody. Those who are building muscle are recommended to consume at least one gram of protein per pound of bodyweight. Your body has no way of storing excess protein and it will all go down with the rest of your waste produce if your body cannot use it.

High protein diets are very useful for building muscles and losing weight. Protein makes you feel fuller for longer and contains a lot of fibre for removing waste products. Just be careful not to consume too much of this macronutrient though and always give equal consideration to the other food groups as these are all equally as important.

Low Carb Diets

Low carb diets are only too fashionable at the moment and many people seem to think that it’s the carbohydrates in their diet that’s going to make them fat. This is as fallacious as it is daft and potentially dangerous to your health. The best way to lose weight is through a balanced diet, in which contains the carbohydrates that are necessary for your body to function healthily.

Low carb diets will reduce the amount of energy you are consuming every day but you don’t necessarily put on fat by eating carbohydrates. If you eat wholemeal carbohydrates then you can enjoy slow releasing energy throughout the day.

Wholemeal carbohydrates are also much more competent on fibre and will therefore keep you feeling fuller for longer. This latter point and the fact that they release their energy slowly, will result in a longer term metabolism boost – perfect for burning fat.

Low carb diets work because your body will react by producing less insulin. This causes your body to use its fat and muscles to burn for energy. This isn’t always a worthwhile substitution as you really don’t want to be burning away your muscles. Complications that have arisen with this method of dieting are largely centred around this drawback but they are very rare. This is often characterised by feeling tired and having bad breath since your body uses key tones to find energy.

The benefit that comes with this style of diet plan is that you can eat foods rich in fat and protein in abundance. This explains why such diets are so very popular although you must cut out as much carbohydrate as possible. Vegetables form the only exception to this since they are fundamental to your health. Those on low carb diets often consume a lot of vegetables to make up for the starch they lack.

These diets do actually work very well in the short term but their weight loss comes from water and muscle. This means that you will be diminishing the fat burning tools – your muscles, in favour of burning fat. This boils down to low carb diets being very unsuitable for healthy and sustainable fat loss. Having more muscle mass will help you to be constantly burning energy, even when you aren’t doing anything one could describe as active. Most wise heads would recommend building muscle to aid weight loss and low carb diets would seem to be counter productive in the long run.

The main attraction of low carb diets is that they work very quickly. The results will be visible on the scales but you really must avoid burning away your muscles. Low carb diets cause your body to burn muscles which are very dense, especially compared to fat. This explains why your weight can fall so quickly on this diet plan. Low carb diets are not the healthiest option where long term weight loss is concerned and you must stick to a balanced diet like glue.

Metabolism Foods

Our level of activity is not the only factor which governs how many calories we burn off each day. What we eat, and even when we eat it, can make a difference in this domain too. If you are snack wise and know what foods to eat, you can burn off that fat in no time without making any big changes to your lifestyle. So what are these metabolism foods and how effective are they?

Firstly, before looking at the metabolism foods, you have to understand that all foods can act in this way. When you eat something, you begin to burn more calories, explaining why you feel warmer after having eaten a meal. Your metabolism can go the other way, however, and you will experience a marked drop if you go longer than three hours without eating something. Snacks can, therefore, make a big difference to your metabolism and so can eating several smaller meals per day.

As far as metabolism foods go, water deserves to be crowned as the champion. Water can boost your metabolism, contains no calories and is incredibly cheap too. A glass of water before and after each meal is just right for your daily requirements. Many people mistake hunger for thirst and thus a glass of water before your meal will stop you going in for seconds.

Another important member of the metabolism foods club is green tea. A nice cup of the herbal stuff will not only provide you with a good level of hydration, it will also give your fat burning a good kick too. Herbal tea is more effective than both normal tea and coffee.

Grapefruit, apples and pears are also amongst the metabolism foods and they keep that doctor away too. They all have many anti-oxidants and are all packed with nutrition. They are low calorie foods and will get you burning more energy. These three would classify as being perfect foods. You can throw broccoli into this mix too, since it is such a great source of calcium. Calcium is responsible for raising your metabolism and thus eating this is a good idea.

Grapefruit

Oatmeal is a nice idea as well, since it is both filling and a slow releaser of energy. Releasing energy slowly helps to maintain your metabolism and also prevents you feeling the need for a sneaky little pick me up. All foods that fill you up in this way are great for your metabolism since they contain a lot of fibre. All foods that are high in fibre need a lot of energy to digest and thus keep your metabolism in demand.

Metabolism foods are a great way to keep your metabolism high and can make a huge difference. If you eat several of them each day then you can keep yourself burning fat consistently. They are easy to incorporate and make great snacks too. It’s not cheating either but you really can lose weight by eating more as long as you tuck into these metabolism foods.

Fat Burning Foods

When you’re on a diet, you need to burn off fat in order to lose weight. Many people choose to do this through exercise, although the biggest effort needs to be made through your diet. You need to eat less than you burn and you can achieve this by eating fat burning foods.

The very idea of fat burning foods sounds really bizarre but it’s perfectly true. Some foods can actually make you burn off more fat, simply by eating them. These foods are also known as metabolism boosting foods and you will be very surprised at which foods and drinks are included in this list.

One of the best metabolism boosting foods is fat. You may think this is a ridiculous statement but your body needs the right sort of fat, in the right quantities. Oily fish and nuts can provide this fat and these will raise your metabolism by getting the fat flowing through your blood. This doesn’t include all nuts but those that are particularly good are walnuts and almonds.

Foods that will burn fat

Most protein rich foods will cause you to burn more fat. Protein is very difficult to digest and your body will use 25% of the calories contained in protein just to digest it. Protein is also good for repairing muscles which are responsible for burning energy. Fibre works in a similar way and requires a lot of energy to move through your digestive system, thus increasing your metabolism. It also removes toxins and moves food out of your body.

Another one of these fat burning foods is a little hotter than fish and nuts. Spicy foods are great for boosting your metabolism and can make even the most bland of diet dishes come alive. You can easily add a few spices here and there to make your meals delicious and very effective for burning fat. You should be careful here though to stay away from too much salt since this is often added to spicy foods. Curries are a good example here and salt is a big NO for dieters!

Perhaps the very best of the fat burning foods is water. According to one study, just 17 fluid ounces of water was able to cause a 30% rise in metabolism. If you are burning 2000 calories a day, this could equate to an extra 600 calories being burned. This could result in more than one pound per week of fat loss, so it’s certainly worth consideration. Water also reduces toxins and provides much needed hydration. Water is essential for absolutely everything in your body and thus you should get your full quota without fail. Eight glasses per day is not a nice little target for you, it’s the minimum required by your body.

Fat burning foods can make a difference to your calorific expenditure, without you even lifting a finger. If you work these in with your meals or as snacks throughout the day then you will keep your metabolism high for a longer period of time and thus burn off more fat.

Eating Healthy Tips

Eating Healthy Tips

The one big mistake that people make whilst on their diet is their failure to provide themselves with sufficient nutrition. Too many people think that all eating healthy tips lead to some manner of calorie counting and restricting your diet. This is not a good option and these eating healthy tips will set the record straight.

The first of these eating healthy tips is to consume plenty of fruit and vegetables. These are the real super foods which contain many of your body’s required nutrients. You are advised to eat at least five portions per day and they must be different food items too. Five apples will count as one portion, for example. Talking of apples, the old saying really is true and an apple a day will provide you with valuable vitamins, minerals and help your body to remove toxins.

Perhaps the most important of all eating healthy tips is to eat the right quantities of the right foods. This is essentially known as having a balanced diet and this is absolutely crucial. All of the food groups are absolutely necessary and you need them all for optimum health. Contrary to the belief of some, you need carbohydrates in your diet and they do not necessarily make you fat. You cannot eat as much protein as you like either, since your body will remove what it doesn’t need.

Another of the eating healthy tips is to avoid empty calories as much as possible. This refers to food items containing a lot of energy yet very little nutritional content. These are often confectionery items and almost always very high in sugar. High sugar content is very bad and prevents your body from burning fat too. High sugar levels are very damaging to the skin and have been linked to acne.

The next of these eating healthy tips is more of a drinking healthy tip but exceptionally important all the same. You need to drink plenty of water and avoid sugary drinks. Fizzy drinks are exceptionally bad for your health and contain several servings of sugar. Not only that but it is dissolved in a liquid, making it exceptionally easy to digest. This means that it will enter your bloodstream in next to no time and push your blood sugar levels up considerably. Water is much better for you, as is herbal tea and both of these beverages will serve to reduce your body’s toxin content.

Your body needs food from all of the food groups and you must serve your body with what it requires in order to maintain healthy organ functioning. You really are what you eat and you need to pump in only the healthiest of foods. You can allow yourself the occasional treat but letting junk food form the basis to your diet is a recipe for disaster. I hope these eating healthy tips will help you clean up your diet and enjoy long term health as a result? It’s simple once you get into the routine and healthy food can be delicious too!

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