Saturday, August 15, 2009
The main thing is to keep your fridge and cabinets stocked with plenty of foods you can eat in unlimited or substantial quantities. First, let’s talk about some things you can eat in unlimited quantities. These are foods that, if you eat them until you feel like you’re going to puke, you still shouldn’t fear gaining any weight! These are also foods that contain vitamins, minerals, and other essential elements. They are foods you can feel good about eating,
and you don’t have to feel guilty, even if you overeat them. They are also rich in antioxidants and perhaps other important elements that scientists haven’t even discovered, yet! Foods to eat in unlimited quantities:
Dill Pickles (Kosher or Hamburger Dill)
Fresh Herbs or Dried
Greens (All Types)
Lemons and Limes
Peppers (All Kinds)
You can combine these ingredients into delicious recipes that taste great, too. This will help keep you motivated. The better tasting the food is that you’re eating, the more likely it is you will stick to the system.
These ingredients can work very well together. For example, you could take some of the vegetables like tomatoes, cabbage, onions, carrots, zucchini, celery, and green beans and make a very nice soup. You could also use unlimited fresh herbs or dried herbs to flavor it.
You could make a nice fruit salad using various fruits, flavorings, and herbs. Mint and cilantro both go very well with many different types of fruits, and lemon or lime juice with a touch of salt can make a sweet fruit salad a bit more savory.
Lemon juice can also be used on its own, with herbs, or blended with fruit to make a dressing for salads. A salad of spinach and sliced mushrooms tastes amazing with a vinaigrette of raspberries, cranberries, or strawberries with lemon juice, red wine vinegar, salt, and pepper.
Experiment with using these ingredients to make various recipes. You can also add small amounts of foods that aren’t on the list, comprising a recipe mostly of these items and using other foods as flavorings.
For example, you could make a soup using these vegetables and using a small amount of boneless, skinless chicken breast to flavor it and add protein. Or you could make a delicious salsa with tomatoes, onions, jalapeno peppers, cilantro, and lime juice, and then serve it over lettuce with a ½ cup of black beans.
The combinations are practically endless, especially when you start using foods that you can’t have in unlimited quantities to bring flavors together.
Now you need to know some flavorings you can use in unlimited quantities. Some condiments are high in sugar or fat, and you should avoid these for the most part. You can enjoy small quantities of them, but it’s best to limit them.
Flavorings to enjoy in unlimited quantities:
Vinegar (All Types)
Spices (No Sugar, No or Low Sodium)
Make sure the flavorings you buy do not contain MSG. There are many seasonings on the market that do. The salt replacement Accent, in fact, IS monosodium glutamate, so avoid this one at all costs! Look for flavorings that contain as little sodium as possible, but you don’t have to avoid it completely.
Next, let’s look at some various types of proteins you can add to the unlimited foods to bring a meal together and make it more filling. You should limit these foods to smaller servings, but you should make sure to use some of these every day.
Proteins to enjoy in smaller quantities:
Boneless, Skinless Chicken Breast
Most Types of Fish
Beans (All Types)
Other Lean Meats
Lean meats, beans, nuts, and tofu are filling. They also provide nutrients like iron that are essential for a healthy body. They should be used more as a flavoring for other foods than a major part of the meal, especially when trying to lose weight.
Vegetarians can obviously leave meat out entirely, opting for vegetable-based protein sources. There is a lot of controversy about whether soy-based products like tofu are good for you or not, but I personally use it in small quantities.
Flavorings to enjoy in smaller quantities:
Ketchup (Preferably Sugar-Free)
Olive Oil (Limit Carefully)
Agave Nectar (Liquid Sweetener, Natural, Won’t Spike Blood Sugar)
Soy Sauce (High In Sodium, So Limit)
You shouldn’t eliminate salt from your diet completely, as your body does need a bit of salt to run properly. But these should be limited as much as possible.
Olive oil is one of the healthiest oils you can use. Studies have shown that people who consume around two tablespoons of olive oil daily for one week show less oxidation of LDL cholesterol, as well as higher levels of antioxidants in their blood.
Olive oil can help protect against ulcers and gastritis. It may help prevent colon cancer. It contains vitamin # and phenols. In short, it is probably the best fat you can possibly consume.
As with nearly anything, it should be consumed in limited quantities. It is still very high in calories, and of course, is pure fat. Eating enough of it will cause you to gain weight, but it should still be used in small amounts because of its protective benefits.
Agave nectar is a natural sweetener that comes from a type of cactus. It tastes very sweet, but it won’t spike your blood sugar like process sugar, honey, syrup, and other sweeteners. It’s also considered much safer than aspartame and other chemical sweeteners.
We must learn to select the best foods from our normal diet and used to form the basis of our new healthy eating habits. This gives the familiarity with the new way of eating rather than the idea that the individual is "on a diet." Trying to lose weight in a specific diet relays the message that will end some day. When ending a diet many people regain most if not all the weight lost.
Eat more! Do not be fooled because the article refers to more than healthy, low-fat instead of junk food. Junk food ranging from hamburgers to cookies always bought! Adding a large amount of vegetables and fruits to your diet will help. Also, drink the broth, a Haitian soup, made with filtered water will help you feel full.
The experts tell us we are what we eat. A disturbing thought when you consider the amount of sugar, fat and white flour are consumed every day, hidden in prepared foods and fast foods. It's time to change bad habits we have developed over the last three decades and start eating to improve health, not destroy it!
A vital area of life that requires our attention is this .... Learning to respond appropriately pains of hunger. If this negligence, the weight may increase and may well suffer.
If you need to lose weight, maintain weight or tone your body, improper eating habits may compromise its best efforts. This article will help you begin to understand how to deal with hunger in a busy lifestyle.
If it is sticky and sweet, made with sugar and saturated fat, then you should eat only a little like trying. The same can be said for a delicious cup of strawberries, or a sweet juicy orange? That is the problem here? Why choose chocolate cake and the nature of the best offer?
If you do not have a real imbalance of glucose, perhaps one of the reasons is that it is deeply connected to our sweet childhood, where often "sweeteners" were given as a reward for good behavior, or to placate the console or the child unhappy. Our memory automatically associate sweet foods as a reward or a comfort. That chocolate bar or sticky buns that devour half way through a stressful afternoon you could be rewarded for hard work!
If you think you may be using fresh treated as a "reward" or comfort and they want to quit, just remember that putting on weight is not a reward. Then think about a reward that does not involve food!
Guard you the sweet snack attacks being prepared and planning your day of eating patterns.
1. Incorporate protein at breakfast and lunch. Protein is key to controlling carbohydrate cravings. The RDA of protein for women is 60 grams per day. For women who want to lose weight, health professionals recommend approximately 100 grams of protein a day. Why? One of the major advantages of protein is that it creates a feeling of fullness and satisfaction in the body makes too much less likely. Your source for ultra lean protein sources to collect unwanted calories and no saturated fat.
Better yet, provide a sense of sustained fullness, protein can block the triggering effect that carbohydrates can have on the brain. If you eat protein with carbohydrates reduces anxiety caused by the ingestion of carbohydrates.
2. Never skip meals. Research has shown that people who skip meals are more prone to obesity than those who regularly eat 3 meals a day. In fact, people who space their daily food requirements by making appropriate use of healthy snacks do even better. Why is this? When you skip meals are more likely to be hungry and fill up fast food readily available, which often trigger foods.
3. Drink 6 to 8 glasses of water throughout the day. for some sugar-laden soft drinks are a trigger food. Make sure you do not get thirsty in the first place. Water creates a feeling of fullness and has a number of other health benefits.
4 . Plan the date of your meals so you do not get hungry. Despite having three healthy meals a day, sometimes your work schedule can mean the separation of not protect against food cravings for carbohydrates. If you have a long gap between meals, be sure to carry healthy snacks to cover the distance, otherwise hunger in all
5. Your eating plan. Plan your weekly snack schedule with some delicious snacks. With your purchase weekly shopping so that you are fully prepared. If necessary, until a few minutes earlier in the morning to have time to prepare and take snacks to work. Remember, healthy snacks do not live in a vending machine! That are less likely to be hungry when you have a supply of healthy foods.
6. Carry emergency supplies of nutritional protein bars in your handbag or brief case. When you feel a craving for carbohydrates, eat the protein bar instead and wait 30 minutes before serving in the lust. More often than not the craving will pass and you will be in control again. This really works.
Metabolism is the means by which your body turns food into energy. Metabolism is the biochemical process of combining nutrients with oxygen to release energy that our body needs to function.
Metabolism is a complicated chemical process, so it is not surprising that many people think of it in its simplest sense: as something that influences how easily our bodies gain or lose weight.
Someone in the metabolic rate is a measure of how fast your body burns calories, which are, in turn, a measurement of energy.
Burn more calories you consume your body and lose weight, burn more calories you consume and increase their body weight. Another way of saying that is: consume fewer calories and burning the body to lose weight, consume more calories you burn the body and gaining weight.
How to use the body's metabolism to lose weight, then, is twofold:
Consume fewer calories than you burn (as in the diet);
Burn more calories than you consume (as in exercise);
The average metabolic rate of the body, and the speed at which the percentage of daily values of nutrients from food to the nutrition label are based, is 2,000 calories per day.
Your body burns a certain number of calories per day because he is alive - I, ie, the exercise is not necessary. The process of respiration, eg, burning calories. As blood flow. All forms of calories burned based on nothing but the fact of being alive until you are called basal metabolic rate (BMR). Interestingly, a BMR constitute approximately 60% of calories your body burns in a day. The remaining 10% of calories burned in a day are burned by what is called the diet Thermongenesis, composed of the heat produced by acts of eating and food processing internally.
It is perfectly possible to boost your body's natural metabolism, in other words, burning more calories in a shorter period of time, or burn calories faster. Strength training (like lifting weights) is a way to achieve significant effects. When you lift weights, your muscles tear and should be repaired by the body's natural healing processes. These processes require the body burn more calories. The body with more muscle mass burns more calories at rest in a determined period of time. As a general rule, burn 50 extra calories per day for every pound of muscle.
Weight beyond training, the other tried and true method is simply to boost your metabolism to remain active. The simple act of moving burns calories, so, logically, the more they move around the more calories you burn. Take walks in the pauses in your work. Park one or two streets. Bring order to the house while talk on the phone. None of these require a gym or a block of time unscheduleable. A little over a long time adds a lot.
Finally, there are dietary measures you can take to help boost your metabolism. Caffeinated beverages (green tea is one of the healthier options) and spicy foods have been shown to increase the body's metabolic rate. Also, if you start having more frequent smaller meals instead of just 2 or 3 large ( "grazing" throughout the day, so to speak), your metabolism will be in a constant state of activity and break its many small food processing .
What is it? Medium Chain triglycerides (MCT's) are a type of lipid (fat). MCT's are different from other lipids because their length and structure differ from long chain fatty acids that are found in the normal diet. MCT's are technically a saturated fat with 8,- • carbon lengths, as opposed to long chain fatty acids which have 16, 18, or more, carbon lengths. MCT's are derived from the fractioning of other oils, usually coconut oil.
MCT's are fats with some unique biological properties from that of other lipids. They were originally designed for use with people with digestive disorders that caused malabsorption of long chain fatty acids.
MCT's are absorbed and utilized more efficiently than other fats. Long chain fatty acids we all know and love to eat must be transported in small fat-containing globs known as chylomicrons and then passed through the lymph system. MCT's, on the other hand, are transported through the small intestine into the portal blood and go directly to the liver to be burned as energy, thus bypassing the normal route for fats. MCT's can also bypass the carnitine shuttle system (see section on carnitine for more info) and can enter the mitochondria directly to be oxidized, or "burned," as energy. This is one of several reasons MCT's are less likely to be stored as body fat than long chain fatty acids.
MCT's may also increase thermogenesis (heat production) and preserve muscle mass during certain catabolic (muscle wasting) states such as cancer, burns, post surgical, HIV, and other ailments where trauma or disease contributes to a loss of muscle mass. MCT oil is often marketed to athletes as a sports nutrition supplement as it is a calorie dense energy source less likely to end up as bodyfat. MCT's are also sold as a weight loss supplement by some companies.
What does the research have to say?
MCT's have demonstrated a wide variety of effects in animals leading to less bodyfat storage and additional energy being lost as heat (i.e. thermogenesis). In both human and animal research MCT's seem to increase the thermic effect of food and increase daily energy expenditure (EE); which means the energy is lost as heat rather than stored as bodyfat. The substantial number of studies with animals would lead one to believe that MCT's may be a great dieting and fat loss aid for people.
There are also studies showing in severe catabolic states, such as burns, certain types of cancer, etc., that MCT's are helpful for maintaining nitrogen balance and muscle mass. A handful of human studies have shown the energy expenditure after eating MCT's is higher than for other types of fat, which would suggest that over time the use of MCT's should help with weight loss. Again, the few studies that have looked directly at the use of MCT's for weight loss are generally disappointing, finding no effects on weight loss.
Why? Some research suggests MCT's have a more pronounced effect on the release of the fat storing hormone insulin than other fats as well as having other effects that might counter its positive influence on fat loss. MCT's may have a sort of biphasic dual effect that cancel each other out.
One review paper on the topic theorized the reasons for this lack of effect. "Findings in support of the opinion (lower energy density, control of satiety, rapid intrahepatic delivery and oxidation rates, poor adipose tissue incorporation) may be invalidated by counteracting data (stimulation of insulin secretion and of anabolicTelated processes, increased de novo fatty acid synthesis, induced hypertriglyceridemia). The balance between these two opposing influences depends on the composition (energy intake, nature of ingredients, MCT/LCT ratio, octanoate/decanoate ratio) and duration of the regimen."
Translated, the positive effects of MCT's (increased burning of fats, decreases in hunger, the reduced likely hood of MCT's being made into bodyfat, etc.) may be offset by some potential negatives. Those negative may be an increased release of the fat storage hormone insulin, an increase in the production of triglycerides, and other factors.
The net effect may be no fat is lost, at least in humans, though more research is needed for definitive answers. MCT's have genuine medical uses where digestion of fats and various liver problems exist, as well as having possible anti catabolic (muscle sparing) effects in hospitalized patients.
MCT's are a supplement that just never took off with people. Athletes have used the products to one extent or another for many years, but MCT's have never been very popular in the sports nutrition arena either. The general feedback is neither very exciting nor very compelling for athletes or people trying lose weight.