With the sudden boom of dieting in the country, different diet programs have been introduced in the country. Although many experts believe that proper exercise and not only diet can lose those pounds in a healthy way, many people still believe in the power of diet programs and diet plans. One of the most controversial kinds of diet plans is the low-carbohydrate diet program, which focuses on the reduction of carbohydrate consumption in the body.
According to the theory, when carbohydrates are no longer being taken in, the body will be forced to use fats and water as alternative sources of energy; thereby helping to shed off those unwanted pounds.
Fats, unbeknownst to many, can actually be converted to energy. The body just doesn't use it as the first priority because it is more complex in structure and therefore, harder to break down and convert into energy. Among the popular low carbohydrate diets in the country is the Atkins diet.
Despite arguments from its critics, low carbohydrate diet has proven its effectiveness in terms of losing that extra weight. To date, it counts millions of followers not only in the country but also outside America.
Actually, cutting down on carbohydrates in the diet is a practice that people have been doing for years. When people cut down on their rice or bread or do not eat rice at all, they are reducing their carbohydrate intake. Of course, because it is not an official diet plan they are not really restricting themselves completely. When you are under a diet plan, you are not allowed to eat any kind of carbohydrates.
One of the advantages of low carbohydrate diet is the fact that it can actually increase the levels of good cholesterol in the body. This is really good news to people who have a heart problem. This is perhaps the reason why Atkins diet was used for cardio patients. This diet plan can also reduce the amount of triglycerides in the body. Triglycerides can be dangerous when combined with a high level of LDL or bad cholesterol. Both can increase the risk for heart attack and heart disease.
Low carb diet plans are also found to be good in balancing mood swings. They will not be prone to extreme lows such as depression or extreme high. People who are under the program are found to have fairly stable energy levels unlike those with high carbo levels.
LOW CARB DIET 101
Indeed, a lot has been said about various diets and how these work for some people. There' s the Atkins Diet, the South Beach, the After-Six Diet plan and so on goes on the list of diet crazes that swept the western world and even Asian regions. Among all these, one type of diet has become popular than the others it's called the Low Carb Diet.
Basically, low carb diet actually emphasizes cutting down on from a person's daily food intake. This diet allows the dieter to take in all foods except those that have carbohydrates. Although there are many testimonies that prove that low carb diet really works, you must be very knowledgeable first about its pros and cons before deciding to go with the hype.
People who have tried low carb diets say that its advantages include:
1. Faster and quicker weight loss compared to fasting.
2. The diet may result to higher protein intake and absorption.
3. It stabilizes blood sugar levels and is extremely beneficial to those who suffer from diabetics.
Experts say that the disadvantages of low carb diets may include:
- High cholesterol levels due to the lack of protein-rich and fatty foods that has saturated fats.
- Increased blood pressure due to elimination of whole grains products that help lower blood pressure.
- It can lead to osteoporosis because there will be no enough supply of calcium.
- In some cases, this diet can lead to diarrhea, constipation, and severe headaches.
- Low carb diets increase the possibility of lower mental acuity.
- Instead of losing weight, this diet can lead to weight gain.
If you are planning on taking low carb diet, here are some helpful tips to keep you in track:
1. Make sure to drink lots of water to avoid dehydration and constipation.
2. Consider taking in more fiber and vitamin supplements.
3. Cease from consuming products that has sugar.
4. Cut down on taking in products that contain caffeine.
5. Monitor your daily carbohydrate intake.
6. Don't mind calories, they are allowed in this diet.
7. Acquire a carbohydrate counter to keep you updated.
8. Do regular physical activities and exercise to reach ketosis easily.
9. Brace yourself for diarrhea that may last for a couple of days.
10. If possible, avoid eating foods that have saturated fats.
Discover a Secret of Being Unstoppable
Sunday, 10 June 2012
Tuesday, 29 May 2012
5 Weight Loss Tips To Keep You Slim And Fit
Being overweight brings about lots obesity related health problems. In most cases, people who are obese suffer from type II diabetes and hypertension. If you are one of those people who have tipping the scale more than you should, start making a difference in your life today. Here are five weight loss tips that could help you get into shape and make you look really fit and attractive.
Eating a balanced diet
Losing weight starts with a balanced diet. More often than not, people who are overweight tends to eat more fatty foods and less on the fiber. According to experts, having a high fiber diet will help you lose weight because fiber helps speed up the metabolism. Unlike fatty foods that are often slower to digest, fiber would facilitate digestion. What is more interesting about a high fiber diet is that you feel full for longer period of time. Since you don't get hungry easily when you are on a high fiber diet, you will tend to eat less between meals.
Drinking plenty of liquids
Drinking plenty of liquids is one of the best weight loss tips that you will ever get. The good thing about drinking plenty of liquids is that it is very easy to follow. You just simply put a water bottle on top of your table at the office and you will always be reminded to drink up!
Drink at least eight glasses of water per day. Aside from drinking water, drink plenty of fruit juices. If you have blender, blend at least five types of fruit juices, which you can drink throughout the day. The more types of fruits you mix in your juice, the more nutrients you will get.
Climb stairs
One of the best ways to burn those extra calories is to climb stairs. If you happen to work on the 10th floor of an office building, make it a point to use the stairs at least three times a week to help you exercise. According to experts, climbing stairs is equivalent to running or walking a few miles so go ahead a climb stairs.
Walk around while taking phone calls
If you think that you can't do enough exercise while in the office, think again. There are plenty of ways to exercising while you are working in the office. One of the best ways for you to exercise is to stand up and walk around the room while taking phone calls. Stretch those legs and flex those muscles while talking on the phone.
Do household chores
One of the most practical weight loss tips that experts recommend these days is to do household chores. According to a recent study, doing household chores would help you flex those muscles and those joints. Cleaning around the house and moving furniture on the process could definitely give you a good work out. Besides, doing household chores will not only help you tone those muscles and loss weight, you can save a lot of money on housekeeping fees as well.
Eating a balanced diet
Losing weight starts with a balanced diet. More often than not, people who are overweight tends to eat more fatty foods and less on the fiber. According to experts, having a high fiber diet will help you lose weight because fiber helps speed up the metabolism. Unlike fatty foods that are often slower to digest, fiber would facilitate digestion. What is more interesting about a high fiber diet is that you feel full for longer period of time. Since you don't get hungry easily when you are on a high fiber diet, you will tend to eat less between meals.
Drinking plenty of liquids
Drinking plenty of liquids is one of the best weight loss tips that you will ever get. The good thing about drinking plenty of liquids is that it is very easy to follow. You just simply put a water bottle on top of your table at the office and you will always be reminded to drink up!
Drink at least eight glasses of water per day. Aside from drinking water, drink plenty of fruit juices. If you have blender, blend at least five types of fruit juices, which you can drink throughout the day. The more types of fruits you mix in your juice, the more nutrients you will get.
Climb stairs
One of the best ways to burn those extra calories is to climb stairs. If you happen to work on the 10th floor of an office building, make it a point to use the stairs at least three times a week to help you exercise. According to experts, climbing stairs is equivalent to running or walking a few miles so go ahead a climb stairs.
Walk around while taking phone calls
If you think that you can't do enough exercise while in the office, think again. There are plenty of ways to exercising while you are working in the office. One of the best ways for you to exercise is to stand up and walk around the room while taking phone calls. Stretch those legs and flex those muscles while talking on the phone.
Do household chores
One of the most practical weight loss tips that experts recommend these days is to do household chores. According to a recent study, doing household chores would help you flex those muscles and those joints. Cleaning around the house and moving furniture on the process could definitely give you a good work out. Besides, doing household chores will not only help you tone those muscles and loss weight, you can save a lot of money on housekeeping fees as well.
Monday, 21 May 2012
The Many Causes of Obesity
There is a big difference between being a bit overweight and being obese. Obesity is "an over-accumulation of fat that interferes with the function of our bodies." Obesity is defined as having excessive fat in body tissues. Obesity increases the risk for many health conditions, including diabetes, heart disease, and stroke. The National Heart, Lung, and Blood Institute defines being overweight as having a body mass index (BMI) of 25 to 29.9 and obese as having a BMI of 30 or greater.
Obesity can be caused by many different factors. The most significant are:
Genetics or Heredity
Genetics are what your forefathers (and mothers) bequeathed to you in the form of your genes. There is a perception that very obese people are lazy and greedy. Not all obese people have reached that state because they eat everything in sight. If both of a person's parents were heavy, that person has a 70% probability that he or she will also be heavy. That percentage drops to 40-50% if only one parent was thin.
Metabolic
Metabolism is the amount of energy (calories) your body burns to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used and disposed of by the body.
Every person is unique and they all have their own unique metabolism. The terms "slow metabolism" and "fast metabolism" refer to how easily our bodies convert food into fuel (energy) and nutrients. A person's metabolism is affected by genetics, hormone levels, thyroid conditions, food allergies, amount of body fat, age and insulin levels. Since there are so many factors that contribute to a person's metabolism, it is difficult to specify and special "diet" or "metabolic diet" for a specific person. An entire medical and psychological history would have to be determined.
Psychological
A person's mental state can contribute to a person's obesity. But the person's state of mind is usually caused because he/she is obese, not the obesity being caused by the person's state of mind.
Societal
Everywhere around us there are ads, pictures, and other people who urge us to eat more. Almost all social activity is based on food and drink. Dinners, luncheons and barbecues.
Even some religions have a type of food that should or should not be eaten at certain times. All of these little nudges to eat contribute to the obesity in our population.
Sedentary Lifestyle
A sedentary lifestyle is one of the major causes of obesity. Physical activity is one of the best ways to lose those pounds.
Prescriptions
Some prescriptions, especially antidepressants, have been shown to increase appetite, and therefore increase obesity.
Overeating
Taking in more calories than our bodies need is the most significant factor in obesity. The combination of overeating and under-activity can be the death knell to successful weight loss.
Most obese people have reached that state through multiple causes. In fact, all obese people have at least two or three of the contributing factors. That is why it is so difficult for some people to lose weight. If there is an underlying medical condition, all the diets in the world may not be enough.
Now that you've seen all the causes of being overweight, how can you overcome them?
Start simple. In weight loss, the basics are quite simple: Eat protein from the best sources you can find; vegetables in mostly unlimited amounts; high-fiber, low-sugar fruit in moderation; and eat less of fats like butter, mayonnaise and the like.
Always check with a doctor and ask for advice before starting on a stringent diet and exercise program. It's best to unearth any medical problems before doing something that will make them worse.
First, know yourself. Keep a food diary that records not only what you eat, but why you are eating and your mood at the time you are eating.
Second, be committed. Not to your spouse, your children, or your friends, but to yourself. Do it for YOU.
Third, cut down on portion sizes and reduce your fat intake. Healthy food choices are extremely important for weight loss and for health.
Fourth, increase your activity. Go for walks, go swimming or find another physical activity that suits you. My stepson lost 96 pounds by increasing his exercise level. He didn't change his eating habits at all!
Diets came into being to help people to structure their eating habits. Very stringent diets are very hard to follow and a lot of people don't have the self discipline to follow through. I believe that eating healthy foods - lean meats, vegetables and fruits - in moderate portions will be easier for most people to follow. Having some flexibility will help combat those feelings of deprivation.
Changing the eating habits of a lifetime is difficult. Start with one thing such as reducing portion sizes, and keep at it until it becomes a habit. It is said that it takes 21 days to form a habit. Don't try to take on too much at a time. Baby-step your way to healthy weight loss and better health. Persistence and patience wins the day.
Obesity can be caused by many different factors. The most significant are:
Genetics or Heredity
Genetics are what your forefathers (and mothers) bequeathed to you in the form of your genes. There is a perception that very obese people are lazy and greedy. Not all obese people have reached that state because they eat everything in sight. If both of a person's parents were heavy, that person has a 70% probability that he or she will also be heavy. That percentage drops to 40-50% if only one parent was thin.
Metabolic
Metabolism is the amount of energy (calories) your body burns to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used and disposed of by the body.
Every person is unique and they all have their own unique metabolism. The terms "slow metabolism" and "fast metabolism" refer to how easily our bodies convert food into fuel (energy) and nutrients. A person's metabolism is affected by genetics, hormone levels, thyroid conditions, food allergies, amount of body fat, age and insulin levels. Since there are so many factors that contribute to a person's metabolism, it is difficult to specify and special "diet" or "metabolic diet" for a specific person. An entire medical and psychological history would have to be determined.
Psychological
A person's mental state can contribute to a person's obesity. But the person's state of mind is usually caused because he/she is obese, not the obesity being caused by the person's state of mind.
Societal
Everywhere around us there are ads, pictures, and other people who urge us to eat more. Almost all social activity is based on food and drink. Dinners, luncheons and barbecues.
Even some religions have a type of food that should or should not be eaten at certain times. All of these little nudges to eat contribute to the obesity in our population.
Sedentary Lifestyle
A sedentary lifestyle is one of the major causes of obesity. Physical activity is one of the best ways to lose those pounds.
Prescriptions
Some prescriptions, especially antidepressants, have been shown to increase appetite, and therefore increase obesity.
Overeating
Taking in more calories than our bodies need is the most significant factor in obesity. The combination of overeating and under-activity can be the death knell to successful weight loss.
Most obese people have reached that state through multiple causes. In fact, all obese people have at least two or three of the contributing factors. That is why it is so difficult for some people to lose weight. If there is an underlying medical condition, all the diets in the world may not be enough.
Now that you've seen all the causes of being overweight, how can you overcome them?
Start simple. In weight loss, the basics are quite simple: Eat protein from the best sources you can find; vegetables in mostly unlimited amounts; high-fiber, low-sugar fruit in moderation; and eat less of fats like butter, mayonnaise and the like.
Always check with a doctor and ask for advice before starting on a stringent diet and exercise program. It's best to unearth any medical problems before doing something that will make them worse.
First, know yourself. Keep a food diary that records not only what you eat, but why you are eating and your mood at the time you are eating.
Second, be committed. Not to your spouse, your children, or your friends, but to yourself. Do it for YOU.
Third, cut down on portion sizes and reduce your fat intake. Healthy food choices are extremely important for weight loss and for health.
Fourth, increase your activity. Go for walks, go swimming or find another physical activity that suits you. My stepson lost 96 pounds by increasing his exercise level. He didn't change his eating habits at all!
Diets came into being to help people to structure their eating habits. Very stringent diets are very hard to follow and a lot of people don't have the self discipline to follow through. I believe that eating healthy foods - lean meats, vegetables and fruits - in moderate portions will be easier for most people to follow. Having some flexibility will help combat those feelings of deprivation.
Changing the eating habits of a lifetime is difficult. Start with one thing such as reducing portion sizes, and keep at it until it becomes a habit. It is said that it takes 21 days to form a habit. Don't try to take on too much at a time. Baby-step your way to healthy weight loss and better health. Persistence and patience wins the day.
Wednesday, 9 May 2012
Healthy Weight Loss Diet Plan, Simple Easy Tips For A Healthier Lifestyle
A healthy weight loss diet plan should be first and foremost on our radar screen. We also understand that the modern world demands a successful career and a fast paced tech savvy social life. These demands also place such an unbalanced burden on people in the area of physical appearance.
The career, social and physical aspect can be so crushing that proper health practices suffer as a result. Not everyone can keep up with the blistering pace set by those at the very top. It can be quite brutal; more fall off the wagon than not. After a winter of hibernation, many are looking to shed those extra pounds. Some do, and some do not.
You should check your diet and rid it of the following:
1. chips and dips
2. soda and sweet juices
3. fast foods
4. these are deadly combos to your health.
These daily combos will set you up for long term health challenges. Your body tends to store these items as fat, especially if you are sedentary. The scales tip, and before long you are battling an obesity problem.
In any healthy weight loss diet plan exercise should be an extremely important segment. The balance of a sound diet and regular exercise safeguards your body for the future. Simple things like:
1. walking after meals
2. half hour exercise per day
3. gym workout for an hour
4. adopting a five day a week exercise program.
Just these simple exercise tips incorporated into your lifestyle will serve you well and go a long way to staving off obesity.
It is easy to talk about what you should not eat, but let us consider some of the foods we should keep around our homes. When starting a healthy weight loss diet plan it is important to keep healthy food items in our storage cabinets. When the good foods are not readily available we tend to snack on fast foods and unhealthy quick foods.
Keep these items in storage at home at all times:
1. Water! Keep your favorite water on hand at all times. Remember, do not just have it readily available, drink it! It is always best to drink water at room temperature. Cold water tends to slow and impede the digestive process.
2. Soy Milk. Good for cereals. If you cannot handle this, try the powder form. That works better for me. I mix a pitcher of the powder and it goes great with my cereals and oatmeal. Stay away from cows milk. It is for calves.
3. Have fruit handy. I am a banana person. They fill you quicker than a bag of chips will.
4. Carrots and Broccoli. Get a vegetarian recipe for dip.
5. How about peanut butter. Spread that on your toast instead of butter.
6. Do you like eggs? Have you ever heard of Egg Beaters? They are an excellent alternative to eggs.
7. Bread. I am talking about the wholesome wheat bread. Never allow white bread to cross your lips.
8. Cheese. Make your own vegetarian cheese; it is great, tastes better too!
9. Brown rice. Great for a quick meal. Never white rice.
10. I did mention cereals earlier. Read the labels, watch for the sugar content.
The career, social and physical aspect can be so crushing that proper health practices suffer as a result. Not everyone can keep up with the blistering pace set by those at the very top. It can be quite brutal; more fall off the wagon than not. After a winter of hibernation, many are looking to shed those extra pounds. Some do, and some do not.
You should check your diet and rid it of the following:
1. chips and dips
2. soda and sweet juices
3. fast foods
4. these are deadly combos to your health.
These daily combos will set you up for long term health challenges. Your body tends to store these items as fat, especially if you are sedentary. The scales tip, and before long you are battling an obesity problem.
In any healthy weight loss diet plan exercise should be an extremely important segment. The balance of a sound diet and regular exercise safeguards your body for the future. Simple things like:
1. walking after meals
2. half hour exercise per day
3. gym workout for an hour
4. adopting a five day a week exercise program.
Just these simple exercise tips incorporated into your lifestyle will serve you well and go a long way to staving off obesity.
It is easy to talk about what you should not eat, but let us consider some of the foods we should keep around our homes. When starting a healthy weight loss diet plan it is important to keep healthy food items in our storage cabinets. When the good foods are not readily available we tend to snack on fast foods and unhealthy quick foods.
Keep these items in storage at home at all times:
1. Water! Keep your favorite water on hand at all times. Remember, do not just have it readily available, drink it! It is always best to drink water at room temperature. Cold water tends to slow and impede the digestive process.
2. Soy Milk. Good for cereals. If you cannot handle this, try the powder form. That works better for me. I mix a pitcher of the powder and it goes great with my cereals and oatmeal. Stay away from cows milk. It is for calves.
3. Have fruit handy. I am a banana person. They fill you quicker than a bag of chips will.
4. Carrots and Broccoli. Get a vegetarian recipe for dip.
5. How about peanut butter. Spread that on your toast instead of butter.
6. Do you like eggs? Have you ever heard of Egg Beaters? They are an excellent alternative to eggs.
7. Bread. I am talking about the wholesome wheat bread. Never allow white bread to cross your lips.
8. Cheese. Make your own vegetarian cheese; it is great, tastes better too!
9. Brown rice. Great for a quick meal. Never white rice.
10. I did mention cereals earlier. Read the labels, watch for the sugar content.
Thursday, 5 April 2012
What is Cardiovascular Health?
We all remember our days in gym class of running laps and climbing ropes. We treasured playing dodge ball and running under a giant parachute. Aside from delighting our childlike desire to play, these activities were designed to accomplish an important purpose. Gym class and sports practices were developed to get our hearts pumping and to improve our cardiovascular endurance.
What is cardiovascular endurance?
Cardiovascular training involves exercises that recruit both our cardiovascular and respiratory systems. When you think of activities that cause your heart to beat faster or you to breathe rapidly, these are activities that improve your cardiovascular endurance. Cardiovascular training is often referred to simply as "cardio" or "aerobic" training and includes exercises such as cycling, running, walking, and swimming.
Why is cardiovascular endurance important?
Cardiovascular training engages both your cardiovascular and respiratory systems, or more simply, your heart and your lungs. Stressing these systems and organs through exercising teaches them to become stronger and more efficient. For example, the stroke volume (amount of blood that is ejected in one heart beat) of a trained athlete will be much higher than the stroke volume for an untrained individual. As a result, a trained athlete's heart at rest will be required to beat fewer times per minute than an untrained individual's. Improving the efficiency of these systems allows the body to maintain health with less strain and difficulty.
How do we measure cardiovascular endurance?
While many activities are outstanding methods to improve cardiovascular health, measuring the intensity of these activities is an important way to assess both effectiveness and improvement. The American College of Sports Medicine (ACSM) recommends that individuals train between 64 - 94% of their maximal heart rate to improve health and endurance. The following equation is used to determine individual maximal heart rate:
Maximal HR = 220 - age
Using the maximal heart rate an individual can determine his or heart ideal training rage by multiplying maximal heart rate and target percentage.
Target HR (lower) = [maximal HR] x 0.64
Target HR (upper) = [maximal HR] x 0.94
For example, a 35 year old individual with an estimated heart rate or 185 (220 - 35 = 185) would want to exercise with the range of 118 - 174 beats per minute.
How do we measure our heart rate?
There are several methods for measuring your heart rate. We are all accustomed to the stethoscopes that health professionals utilize to clearly hear our heart beat, but it is unlikely that you will be carrying a stethoscope with you the next time you go out for a walk. Finding your pulse on your neck or on your wrist is an effective way to count your heart beats. After you find your pulse you can watch a clock for 15 seconds as you count the number of times that your heart beats. When you determine the number of beats in 15 seconds you can multiply this number by 4 to establish your heart rate, or beats per minute. You can also purchase a heart rate monitor to wear while exercising to ensure that you are training within the target range.
Improving your cardiovascular health and endurance is a key aspect in developing your overall wellness. A healthy heart will undoubtedly lengthen your life and the types of activity that you are able to enjoy as you grow older. As you fondly recall your days of recess and gym class, remember the activities that you once enjoyed with great enthusiasm, and try those activities again. You will get your heart pumping and improve your health!
What is cardiovascular endurance?
Cardiovascular training involves exercises that recruit both our cardiovascular and respiratory systems. When you think of activities that cause your heart to beat faster or you to breathe rapidly, these are activities that improve your cardiovascular endurance. Cardiovascular training is often referred to simply as "cardio" or "aerobic" training and includes exercises such as cycling, running, walking, and swimming.
Why is cardiovascular endurance important?
Cardiovascular training engages both your cardiovascular and respiratory systems, or more simply, your heart and your lungs. Stressing these systems and organs through exercising teaches them to become stronger and more efficient. For example, the stroke volume (amount of blood that is ejected in one heart beat) of a trained athlete will be much higher than the stroke volume for an untrained individual. As a result, a trained athlete's heart at rest will be required to beat fewer times per minute than an untrained individual's. Improving the efficiency of these systems allows the body to maintain health with less strain and difficulty.
How do we measure cardiovascular endurance?
While many activities are outstanding methods to improve cardiovascular health, measuring the intensity of these activities is an important way to assess both effectiveness and improvement. The American College of Sports Medicine (ACSM) recommends that individuals train between 64 - 94% of their maximal heart rate to improve health and endurance. The following equation is used to determine individual maximal heart rate:
Maximal HR = 220 - age
Using the maximal heart rate an individual can determine his or heart ideal training rage by multiplying maximal heart rate and target percentage.
Target HR (lower) = [maximal HR] x 0.64
Target HR (upper) = [maximal HR] x 0.94
For example, a 35 year old individual with an estimated heart rate or 185 (220 - 35 = 185) would want to exercise with the range of 118 - 174 beats per minute.
How do we measure our heart rate?
There are several methods for measuring your heart rate. We are all accustomed to the stethoscopes that health professionals utilize to clearly hear our heart beat, but it is unlikely that you will be carrying a stethoscope with you the next time you go out for a walk. Finding your pulse on your neck or on your wrist is an effective way to count your heart beats. After you find your pulse you can watch a clock for 15 seconds as you count the number of times that your heart beats. When you determine the number of beats in 15 seconds you can multiply this number by 4 to establish your heart rate, or beats per minute. You can also purchase a heart rate monitor to wear while exercising to ensure that you are training within the target range.
Improving your cardiovascular health and endurance is a key aspect in developing your overall wellness. A healthy heart will undoubtedly lengthen your life and the types of activity that you are able to enjoy as you grow older. As you fondly recall your days of recess and gym class, remember the activities that you once enjoyed with great enthusiasm, and try those activities again. You will get your heart pumping and improve your health!
Sunday, 25 March 2012
Will the Mediterranean Diet Work for Me?
The Mediterranean diet is surely one of the hottest things you can try today as any hardcore dieter can tell you. It seems to be quite easy to follow being a lot less restrictive than other diet plans and wine consumption is actually encouraged (with moderation, of course, what did you think?)
A lot of people both medical professionals, nutritionists and dieters seem to believe that this is the perfect diet if you want to achieve a healthy weight, keep your blood pressure low and reduce the risk of heart disease. Is it really so? And will it work for you?
I would like to point the basics of this diet: fresh fruits and vegetables rule supreme, a huge amount of vegetarian dishes traditionally prepared with fresh produce (no frozen, no canned etc), a lot of fish, some poultry and very little beef or pork. Well, it does sound very healthy. The fact is, they do have fruits and vegetables in season all year round. As we all know, this is not the case in Northern Europe and much of the US. And nor is it likely for anyone living here to find organic produce at reasonable prices.
The true Mediterranean diet can be very, very expensive.
Another thing that bugs me when it comes to Mediterranean diet is that olive oil is considered to be the ultimate source of phenolic compounds, known to help reduce cholesterol and decrease the risk of developing certain types of cancer. It's great to replace as much animal fat with unprocessed vegetable fat, but olive oil it's not the only thing that can help you if you are after more phenolic compounds in your diet.
Phenolic compounds may be found in berries, prunes, red grapes and red grape juice, kiwifruit, currants, apples and apple juice, and tomatoes. Note to any Med diet fan - red wine is not really necessary, red grapes and red grapes juice will do just fine if you are not comfortable with daily alcohol consumption. And the last thing that stands between most of us and this diet is time. This diet takes an awful lot of time.
You have to prepare every single meal from fresh produce. If you've ever traveled in that part of the world, you'll notice that people true to their roots and traditions cook with fresh produce for every single meal, no frozen dinner. Also, it should not be discounted that life on the Mediterranean is generally conducted at a slower pace than life in the United States and Western Europe.
Perhaps another important factor of this diet is not only what they eat, but also how they eat it. After all, many people in the Mediterranean are eating their healthful meals during a long relaxing midday break, as opposed to gobbling down a frozen meal during a quick lunch hour while simultaneously trying to make it to another ten appointments.
Reducing stress can help keep your heart healthy and can certainly cut down on the amount of stress-induced eating that we do, whether or not we eat Mediterranean food.
A lot of people both medical professionals, nutritionists and dieters seem to believe that this is the perfect diet if you want to achieve a healthy weight, keep your blood pressure low and reduce the risk of heart disease. Is it really so? And will it work for you?
I would like to point the basics of this diet: fresh fruits and vegetables rule supreme, a huge amount of vegetarian dishes traditionally prepared with fresh produce (no frozen, no canned etc), a lot of fish, some poultry and very little beef or pork. Well, it does sound very healthy. The fact is, they do have fruits and vegetables in season all year round. As we all know, this is not the case in Northern Europe and much of the US. And nor is it likely for anyone living here to find organic produce at reasonable prices.
The true Mediterranean diet can be very, very expensive.
Another thing that bugs me when it comes to Mediterranean diet is that olive oil is considered to be the ultimate source of phenolic compounds, known to help reduce cholesterol and decrease the risk of developing certain types of cancer. It's great to replace as much animal fat with unprocessed vegetable fat, but olive oil it's not the only thing that can help you if you are after more phenolic compounds in your diet.
Phenolic compounds may be found in berries, prunes, red grapes and red grape juice, kiwifruit, currants, apples and apple juice, and tomatoes. Note to any Med diet fan - red wine is not really necessary, red grapes and red grapes juice will do just fine if you are not comfortable with daily alcohol consumption. And the last thing that stands between most of us and this diet is time. This diet takes an awful lot of time.
You have to prepare every single meal from fresh produce. If you've ever traveled in that part of the world, you'll notice that people true to their roots and traditions cook with fresh produce for every single meal, no frozen dinner. Also, it should not be discounted that life on the Mediterranean is generally conducted at a slower pace than life in the United States and Western Europe.
Perhaps another important factor of this diet is not only what they eat, but also how they eat it. After all, many people in the Mediterranean are eating their healthful meals during a long relaxing midday break, as opposed to gobbling down a frozen meal during a quick lunch hour while simultaneously trying to make it to another ten appointments.
Reducing stress can help keep your heart healthy and can certainly cut down on the amount of stress-induced eating that we do, whether or not we eat Mediterranean food.
Friday, 16 March 2012
A Diet Buddy Will Help You Lose Weight
One of the best ways to stay consistent with your diet and exercise plan is to team up with a diet buddy. A diet buddy is a friend or co-worker who you partner up with so that the two of you help each other lose weight by staying focused and accountable for your actions. Many fitness experts agree that if you have a friend to rely on then you are much more likely to stick to your program and successfully lose weight.
Choosing a diet buddy is not hard but it can be a challenge to finds someone who you can trust and who will be honest with you. You need someone who will remind you not to eat junk food when you confess that you have fallen off the wagon and who will also be sympathetic to your guilty feelings. Try to find a person who has similar weight loss goals because if you want to lose 20 pounds and your buddy wants to lose 50 then you may not be compatible. Avoid choosing someone you live with, if possible, since the constant interaction will make you feel like your every move is being watched so try to choose a co-worker or close friend to help you out.
You should also choose a diet buddy who you will see on a regular basis. A really great way to stay on track is to meet at the gym every morning and then get something to eat afterward. You can compare notes and talk about what’s going on and how you are progressing. If breakfast doesn’t work then lunch is another good alternative.
You and your diet buddy should set goals and rewards for each other. When you hit a weight goal, you can celebrate by shopping for a new outfit that shows off your weight loss or you can go out together for a healthy dinner at a nice restaurant. You and your buddy are working together to help each other reach your goals so if you lose weight faster than your friend, be supportive and help them realize that everyone has a different body type and some people take longer to lose weight. On the flip side, be prepared for your friend to lose weight quicker than you and if that happens, be sure to cheer them on and reassure yourself that your consistency will pay off for you in the near future.
Choosing a diet buddy is not hard but it can be a challenge to finds someone who you can trust and who will be honest with you. You need someone who will remind you not to eat junk food when you confess that you have fallen off the wagon and who will also be sympathetic to your guilty feelings. Try to find a person who has similar weight loss goals because if you want to lose 20 pounds and your buddy wants to lose 50 then you may not be compatible. Avoid choosing someone you live with, if possible, since the constant interaction will make you feel like your every move is being watched so try to choose a co-worker or close friend to help you out.
You should also choose a diet buddy who you will see on a regular basis. A really great way to stay on track is to meet at the gym every morning and then get something to eat afterward. You can compare notes and talk about what’s going on and how you are progressing. If breakfast doesn’t work then lunch is another good alternative.
You and your diet buddy should set goals and rewards for each other. When you hit a weight goal, you can celebrate by shopping for a new outfit that shows off your weight loss or you can go out together for a healthy dinner at a nice restaurant. You and your buddy are working together to help each other reach your goals so if you lose weight faster than your friend, be supportive and help them realize that everyone has a different body type and some people take longer to lose weight. On the flip side, be prepared for your friend to lose weight quicker than you and if that happens, be sure to cheer them on and reassure yourself that your consistency will pay off for you in the near future.
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