Archive for Diet

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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Hormones and Weight Loss

Hormones and Weight Loss

Without doubt the roles that your hormones play in your weight loss are crucial.

In this week’s tip of the week we will explore 3 key hormones which when balanced will enable you to lose weight more consistently and with greater ease.

Enjoy.

Diet versus Exercise for Weight Loss

 

In this week’s tip I’m going to speak about diet versus exercise for weight loss. Which one is actually better? Now if you see a lot of these TV commercials you may be led to believe that exercise is the way to go when it comes to losing weight. I myself have appeared on TV before. You may be familiar with QVC, the shopping channel. I remember appearing on that several years ago now and I was watching a chap called Billy Banks promote a DVD box set series on a thing called Tai-Bo. It was like a form of martial art aerobics and the results, the testimonials that they were talking about, were absolutely phenomenal. I mean people were literally transforming their bodies. I mean, the stories were amazing but here’s the thing; with all of those sorts of products and having sort of seen it from the other side from behind the scenes whether it be a Tai-Bo, whether it be an Insanity programme, whether it be a Zumba, whatever it might be, even a type of box set fitness series where people are saying they’ve had amazing results, you need to understand that all of those things, just about all of those things, come with a pretty comprehensive eating plan as well.

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How To Overcome The Weight Loss Plateau

In this week’s tip I’m going to speak about overcoming the weight loss plateau and that’s a very common thing for a lot of people who are trying to lose weight.  I’m going to give you three tips; rather than just approaching it from a nutritional point of view or exercise I’m going to get you to approach it from three different angles so you have the best possible chance of overcoming that plateau.  We’re going to look at mindset, we’re going to look at nutrition, we’re going to look at exercise as well.

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Carbs – Good or Bad?

Hi there, Erak Simsson here and welcome to the Coach Me Slim & Trim formula, a formula that’s been designed and put together for busy professional women who want to increase their energy levels, confidence levels and for those that it’s appropriate for that want to drop between two and three dress sizes in the next three to six months and get off of the crazy diet treadmill if you find yourself on there.

And in this week’s tip I’m going to speak about carbohydrates. Are they good or are they bad for you and the reality is carbohydrates are neither. I think a better way of looking at carbs is getting an understanding of what carbohydrates actually do to your body.

So I’ve got some notes here to keep myself on track because it is a very big area carbohydrates. There are books and books on carbohydrates so I’m going to cover three specific areas that I believe will help you if your goal is to reduce weight in terms of reducing body fat. I’m going to speak about the amount of carbohydrate you should be aiming to eat per day. I’ll speak about when you should be eating the carbohydrates and then I’ll speak about the effects that carbohydrates have on your body in terms of your hormonal system and I’m going to pick on two particular hormones, lectin and insulin to speak about because I want to keep this video relatively short, punchy, so you get some real takeaway information.

So, first of all then, the amount of carbohydrates you should be eating per day. If you could aim for between 50 and 100 grams of carbohydrate per day that’s going to be absolutely superb in terms of helping your body to remain in a fat burning mode. Now you may be wondering what does 50 to 100 grams of carbohydrate actually look like. Well, the way that I work it out is I keep it very, very simple and I simply say, “One serving of carbohydrate equals 25 grams.” So a slice of bread, I class that as 25 grams. A small serving of rice, I’d class it as 25 grams. A small serving of pasta I would class as 25 grams. A piece of fruit, a banana, I would class as 25 grams.

So that keeps it really simple. Now an apple may be less than 25 grams but I’d rather over-estimate than under-estimate and that just makes it really, really easy for people to understand when I’m speaking to them to sort of describe it like that. So that’s the amount of carbohydrate you’re looking at consuming. When should you be eating carbohydrates? My recommendation would be that you consume all of your carbs up until your evening meal and after that period of time, evening meal going forwards, any snacks you may be having, should really be protein based and vegetables; that sort of combination is what you’re looking for for your evening meals.

Third thing I want to speak about then is the effects of carbohydrates on certain hormones and I mentioned lectin and insulin. So when you have high levels of blood sugar, which is as a result more often than not of you eating lots of simple carbohydrates, the way the body regulates that and actually reduces that level of high blood sugar is to release insulin and you’re probably aware of that anyway. So it would release insulin from the pancreas to remove some of that blood sugar which is what the body is meant to do. And that’s how the body functions – but there is a problem with that when you have consistently high levels of insulin in your system; what that does, it actually blocks that hormone I spoke about, the lectin. Now lectin is a hormone that’s secreted from your fat cells and when it’s secreted its function is to go up to a certain part of the brain called the hypothalamus to tell that part of the brain that, “Look we’ve got lots of fat, we can afford to burn some fat” the hypothalamus says, “Yes fine, agree” sends a message back and it allows your body to burn body fat and I’m making it really simplistic for the purpose of the time I’ve got for this video.

Problem is, when you have high levels of insulin in your system it actually blocks that message of the lectin going to your hypothalamus so the message never gets there, the hypothalamus never says to the fat stores, “You can burn the fat” instead the fat stores just think, “Well we’ve made the phone call, we’ve got no reply back therefore we probably can’t do anything so we’re going to hang onto this fat” and that’s what tends to happen.

So just relating this hormonal effect back to when you should eat your carbohydrates – if you’re not eating the carbohydrates in the evening that means that you are giving yourself from let’s say 6:00 pm, right the way through to let’s say you wake up at 6:00 in the morning, you give yourself a full twelve hours to put your body in the ideal fat burning state and that’s why I’m making those recommendations.

Hopefully you found that information useful. As ever, if you have any questions at all then please feel free to email them into me either by email (admin@personalwellnessstudio.co.uk) or Facebook and I’ll do my best to put together an answer in the form of a video very much like the one you’re listening to here today. So thanks again for listening and I look forward to speaking to you again next week.

Until next week take care and bye for now.