Weight Loss Tips That Work Effectively

Weight Loss Tips That Work Effectively

Weight loss is now a lucrative industry. Yes, there are lots of weight loss programs claiming to be the most effective in helping you lose weight. From weight loss supplements to diet foods, all manufacturers are competing to attract customers with some catchy phrases such as “clinically proven”,”clinically recommended”, and so on.

Is it hard to lose weight? Or easy? Why is it difficult to shed extra pounds? Well, it all depends on you. We have been too overwhelmed by weight loss programs or weight loss tips on the internet or TV. Sometimes we do not know which one is the most effective and which one is the least one. Some weight loss tips may work for us, but not for others.

Moreover, some people also think that it is too expensive to lose weight. You have to buy this and that, do this and that. Sometimes weight loss programs sound unrealistic and we find it too hard to stick to them. Are there any easy weight loss tips to help us lose weight more quickly?

Here are some weight loss tips that work effectively. They are easy to follow, too. Here they are.

  • Eat more protein

When it comes to reducing your body fat, protein is the most important nutrient you cannot skip. Eating more protein will help you feel less hungry. In addition, eating high-protein food can increase your metabolism by 80-100 calories per day. According to a study, protein at 25 percent of calories suppresses your appetite by 60 percent.

Start eating eggs with Greek yogurt for breakfast. Or make a sandwich with an egg. Other protein sources are sockeye salmon, yellowfin tuna, Cottage cheese, Swiss Cheese, chicken breast (choose the skinless and boneless), lentils, and so on.

  • Cook with coconut oil and olive oil

Skip your frying oil. Try coconut oil, which is rich in fats called medium chain triglycerides. These fats are processed differently compared to other fats. Coconut oil can boost metabolism and convert bad cholesterol to good cholesterol. These fats in coconut oil can help increase the number of calories you want to burn.

Olive oil is another healthy oil you can try. According to a study, replacing your salad dressing with olive oil or cooking with it can lower risk of stroke by 41 percent.

Using healthier oils can help you reduce your fat.

  • Eat more fiber and less refined carbs

Fiber is good for your digestive system. It also helps lower your blood sugar. One of the best fiber sources is oatmeal. It is proven that oatmeal reduces the risk of heart disease and reduces your craving in the afternoon.

Whole-grain bread, whole-grain pasta, berries are also among amazing fiber-rich food you can eat.

  • Modify Your Favorite Food to a Healthier Version

Fried chicken and French fries are the best temptation you cannot resist. However, try to make your own version which is healthier. For example, if you like fried chicken, you can make a healthier version by coating the chicken in crushed corn flakes and baking it. To accompany your baked chicken, make mashed potato and add sauteed vegetables.

If you like burgers, make your own burger patty by adding vegetables, oat, or mushroom.

  • Start from something small

There is no instant way to get healthy. There is a process, and everyone goes through it. Be realistic. Start from a small thing you can do everyday. For example, you can start from eating a healthier breakfast with oatmeal or cereals with low-fat milk and fruits. Then avoid sugary drinks such as canned juice.

Then, start your physical exercise. If you do not like cardio exercise, try walking exercise. Start from 15 minutes a day. Then, increase your portion.

  • Choose fruits as snacks

Do you have sweet teeth? Try to skip the cupcake from your table. Choose a healthier option. Replace your fatty snacks with fruits. Granny smith apples, Asian pears, berries, watermelon and other fruits are excellent for your health.

What about snack bar? Check the ingredients before you buy. Make sure the product does not contain sugar more than 10 gr. And, make sure the fats come from nuts.

  • Keep active

Your household chores cannot be underestimated as they can help you get slimmer. Scrubbing your bath, for example, can reduce 200 calories and is equal to 45 minutes of dancing. Ironing your clothes for 30 minutes is the same with doing an aerobic exercise for 11 minutes (make sure you stand up while doing it). To help you feel energetic, try to dance a little bit while doing your chores. You want to cook, then try to listen to an upbeat song and dance for a few minutes. Cheer up!

  • Use a smaller plate

This is one of the most forgotten weight loss tips. Eating with a smaller plate will control your portion.

  • Brush your teeth every time you finish your meal

Brushing your teeth warns you not to continue your eating.

  • Have enough sleep

Sleep deprivation is not harmful to your health, but also to your weight loss programs. Poor sleep is one of the causing factors that leads to obesity, raising risk of obesity by 89 percent in kids and 55 percent in adults, a study reported.

  • Do not multitask while eating

We multitask and eat at the same time very often. If you eat, just focus. Sit down and eat. Do not do something else.

  • Avoid diet, choose healthy foods instead

The term” diet”sounds so scary. We often hear many people fail to get rid of their extra fat despite following the strictest diet plan.

What should you do then? Change your mindset. Instead of following a diet plan, choose a healthier food for your daily activity. Your goal to lose weight is to maintain your health and keep fit, not to make you feel hungry all the time.

Hope these weight loss tips are helpful in making you a healthier person. Remember, there is always a first time for everything.






Weight Loss Calculator: How It Can Help You Shed Pounds

Weight Loss Calculator: How It Can Help You Shed Pounds

One of the problems that people frequently face when they are trying to lose their weight is that they do not know exactly how many pounds they need to shed from their body. Questions like “Will this weight be too much or little for my height?” or “Do I need to shed more pounds so I can look great?” are often left with no answers. Yes, it is true that without tools, people will find it difficult to reach their weight loss goal, especially when some factors also need to be taken into account in the weight loss program. When you are among those who are in this confusion, weight loss calculator will be a great help.

There are many weight loss calculator choices available, either those we can use on browsers or apps. You can choose which one that will suit you best. Each calculator will give you different kind of ways of calculating your weight. Each calculator also has their own pros and cons. You need to have some trials to know which calculator that is giving you the best calculation. Since precision is needed here, you may need to find which weight loss calculator that gains many positive reviews.

Weight Loss Data Matters

Actually, some weight loss calculator works much the same way. You will need to fill in your weight and height to the available columns, along with other data like age, activity level, and many more. The supporting data needed might be different from one calculator to another. You may need to try some calculators at once to compare the result. Although it doesn’t guarantee accuracy, you can rely on the numbers that are shown by most calculators. If you don’t have that much time to try from one calculator to another, you can pick one that you think apply to your situation.

The good thing about weight loss calculator is that it does not only show you how much weight you need to remove from your body, but it also shows you what exercises you need to do, how long you need to move your body, and what kinds of food you need to eat in order to reach that weight loss goal. That is the reason why a calculator like this is important to be included in your weight loss program. It can monitor you and track your progress. In the end, it will be easier for you to stay positive and motivated.

Recorded Activity Level

Why activity level needs to be included in the data of the weight loss calculator? It is because your calorie intake every day can be different based on the amount of activity you do. If you work out more on certain days, you will need to eat more so that you will get the fuel for the workout. For your information, the minimum calorie intake is 1500 for men and 1200 for women. The calculator will help you stay in the “safe” condition, in which you do not intake too much or too little calories than the amount of calories you burn.

Weight loss calculator can also be used to monitor kids or teenagers who strive to lose their weight. In many cases, the condition of kids and teenagers are different with adults. Their calorie needs will be different and the time they need to exercise may also be different. Parents can use this kind of calculator to manage their kids’ weight loss program. Often, parents are worried that their kids’ weight loss program is not suitable for their age and growth period. This calculator will be the best option for parents to monitor the way their kids lose their weight.

Weight Loss Calculator Features

Certain weight loss calculator will also provide converter to ease your calculating process. It can convert pounds to kilo, or inches to centimeter and vice versa. Other denominations may also be available in other calculators. This kind of facility will certainly make the calculation easier. Sometimes, people with different culture find it difficult to state their weight in pounds or height in inches or vice versa. Though it seems simple and unimportant, this converter will add up to the convenience of the users of the calculator. With this converter, mistakes when entering personal data can also be minimized.

Another difficult thing besides losing weight is maintaining weight. Many people complain that after losing certain pounds in certain period of time, they gain weight again in no time. With the weight loss calculator, you can maintain your ideal weight easily. Maintaining weight also means that your weight should be in healthy state. If the actual body weight falls within 10% of the weight calculated, either above or below it, your weight is still considered healthy. You can also try to compare the number stated in the calculator with the BMI to help you confirm the healthiness of your weight.

Tips to Choose The Best Weight Loss Supplement

Tips to Choose The Best Weight Loss Supplement

Everyone wants to lose weight fast. They will do anything they can as long as they can reduce belly fat. From eating healthily to doing physical exercises. Besides a healthy choice of foods, weight loss supplements are sometimes included in our diet.

There are abundant of fat burning pills at drugstores you can choose. They claim to be the best fat burner, the most effective, or pharmaceutically recommended whatsoever. They sound to be too good to be true, right? So, which one is the best weight loss supplement ? Here are some factors you need to consider before you buy your first fat burner.

  • Safety

Yes, safety comes first. You spend extra money and there must be a guarantee that the product is safe for your health. Read reviews as many as you can (from reliable sources, of course) to find more detail information and ask some people who have used the product.

Some fat burners have minor side effects such as light insomnia if you take it too late. This happens because some supplements have some form of caffeine and other types of stimulants. When you take a fat burner for the first time, your body will have to adjust several changes caused by the supplement.

  • Negative interaction with prescribed medication

Despite the claim that the supplement you buy is the best weight loss supplement ( as claime by the manufacturer), you need to talk to your doctor, especially if you have a serious health condition. Is the supplement necessary? This is to avoid further negative interaction with the medicine you are taking. Even the healthiest and the most organic supplement like green coffee extract can have severe reactions in individual who take them.

Prevention is the best medicine. Therefore, consult your doctor before taking any supplements or fat burner.

  • Ingredients matter: Natural or synthetic?

When it comes to diet supplements, there are two types of products: products that are made from natural or organic ingredients and those made from synthetic ingredients.

Supplements made from organic ingredients are less costly and safe and have no side effects at all. However, do not expect that you will be slimmer instantly. There is no overnight sensation on weight loss efforts.

  • Make sure you check the labels before you decide to buy.

If the supplements are made in China, you had better not buy it due to lack of regulation and low-quality manufacturing. The ingredients will likely be contaminated.

  • Keep focusing on your diet

Even the best weight loss supplement cannot replace your food. Diet pills are only a tool, and do not use them as a food. Supplements give you additional nutrients you may be missing in your diet.

  • Losing weight is a process

Do not expect the supplements will help you find a solution on how to lose weight in a week. Weight loss does not happen instantly.

So, how to buy the best weight loss supplement?

Here are some tips to buy the best fat burner to support your diet:

  • Check the label

Choose plant-based supplements as they are affordable and have no side effect. Make sure the fat burner you buy contains no additive substances. Besides the ingredients, you need to check the dosage, side effect, and so on. Follow the label’s instruction. Remember, more is not better as taking supplements more than the recommended dosage will harm your health.

  • Do not buy supplements that contain dyes and artificial sugar

Artificial sweetener adds a special taste and dyes are used to make supplements look eye-catchy (mostly for kids). Some supplements have a small amount of natural sugar, which are not harmful to your health.

  • Do not trust the marketing gimmick 100%

It is still related to doing research. We get impressed by phrases such as “clinically proven”, recommended by physicians”. How do we know? There is no definition about what”clinically proven”is. Even the word”natural” does not mean the pills are made from 100% natural ingredients.

  • Choose the supplement from a trusted manufacturer

Buy the brand that is produced and sold by the manufacturer. The most important thing, buy a brand or product that is being manufactured in a G.M.P. (Good Manufacturing Practices) certified facility as regulated by the F.D.A.

How to make it work?

Your fat burner can work effectively. How?Here are some tips to make it work.

  • Follow the instruction on the label.

  • Do not take more than one supplements at the same time

  • Do not combine it with your medicine. Therefore, you should talk to your doctor to anticipate the side effects of the fat burner.

  • Use your fat burner wisely. Do not make yourself too dependent on it.

Hope these tips are helpful. Keep in mind that your weight loss mainly depends on your physical activities and healthy eating diets.






Tips To Buy The Healthiest Foods

Tips To Buy The Healthiest Foods

When you feel that you are getting fat, one thing will come to your mind: Diet. Yes, you want to go on a diet to shed extra pounds as you want to be healthy. First thing first, you start by changing what you eat. You skip fatty, sweet foods, and turn to what people call as diet food. But, does diet food really exist?

Diet food is defined as food or drink whose recipes are modified to suit the needs of dieters. However, some people question whether the term diet food really exists as this is only name created by food producers as a marketing gimmick. There is no guarantee that food with label” diet food”is really good for dieters. For example, some experts argue whether the use of artificial sweetener is a healthy choice as it is linked to obesity and some serious illnesses. However, the National Cancer Institute and other health bodies stated there is no scientific study that shows the connection between artificial sugar and cancer.

Now, let us forget about the term diet food. Think about the healthy foods. However, do we all know how to buy the healthiest food at supermarket? How can we check the ingredients? How do we know it’s good for our health? Here are some useful tips:

  • Bread

Buy bread with less than 100 calories and 150 milligrams of sodium per slice, and at least 3 grams of fiber (of course, it means you exclude white bread).

Make sure you will not be too impressed by “whole-wheat bread” label as the label does not mean that the bread has 100 percent whole-wheat flour. Choose bread with label”100% whole grain”. Moreover, you should read the ingredients’ list. If whole-wheat, whole-grain, or oats come as the first ingredients, buy it.

  • Snack Bars

Snack bars are tempting. However, make sure you read the ingredients’ list before buying. Choose a snack bar that contains no more than 10 gr sugar and less than 200 gr calories. What about the fat? Control yourself by consuming about 10 grams of total fat, and less than 1 gram of saturated fat. Make sure the fat comes from nuts.

  • Vegetables and fruits

Fresh veggies are the best source of vitamins and mineral (organic veggies should be your top choice). However, if you have to choose between frozen vegetables and the canned one, choose the frozen one. But, choose VEGGIES only without any cream sauce whatsoever. You can make it yourself if you want to add extra flavour.

Choose fresh fruits instead of the canned. If you do not have fresh fruits, choose the frozen ones. Frozen berries are nice, too.

  • Pasta and Rice

Skip white rice and white pasta. Choose whole-grain pasta and brown rice as they are sources of fiber. Brown rice may not contain much fiber, it has more than white rice. For packaged pasta or rice, make sure you check the added salt. Some brands contain up to 1,000 mg or salt.

  • Soups

Soups are the best friends to accompany you in cold weather. However, choose broth or vegetable-based soup instead of cream soup. Then, do not forget to check the sodium level. According to The Food and Drug Administration (FDA), “healthy”labeled products should contain less than 480 gr of sodium.

  • Cereal

There are hundreds of cereal brands at groceries, and they are very tempting as well. Choose the plain one. If it is sweet, make sure the flavor are from dried fruits, not corn syrup or honey. Moreover, fiber should come as the first ingredient on the list.

  • Dairy products

Choose the organic product as it contains omega-3 fat more than non-organic dairy. Find local products too and make sure the products you buy do not come from cows which are rBGH or rBST-injected. rBGH or rBST, or known as Bovine Growth Hormone is a genetically prefabricated hormone that can boost milk production.

  • Chocolate

We all love chocolate. Choose dark chocolate as it contains high level of cocoa, which is beneficial to your health. Dark chocolate is also an excellent source of antioxidants that can help reduce your blood pressure.

  • Eggs

Choose eggs from chicked raised in local farmings. Double check that the hens are not fed by any GMO grains.

What about vegetarian eggs? Do not get deceived by that term. “Vegetarian fed” indicates that hens are fed by soy and corn and they can be said that they are almost universally genetically modified (GMO). Hens eat everything, from grasses to worms. They are omnivorous. Not vegetarians.

Hope these tips are useful to make your grocery list full of healthy choice. Be a smart consumer!









Pregnancy Weight Gain: How To Avoid Obesity During Your Wonderful Moment

Pregnancy Weight Gain: How To Avoid Obesity During Your Wonderful Moment

Pregnancy is the most awaited moment for women. They are waiting to be called “mom”and they want to give the best for their little precious ones. When you are pregnant, of course, you will experience weight gain. Despite being happy, you will also feel worry that it takes a longer time for you to lose weight after your baby is born. However, no worries. You still can reduce belly fat after the delivery by maintaining a healthy eating plan, being physically active, and breastfeeding. They all will help you get rid of extra pounds.

Most people think that weight gain during pregnancy is the unborn’s weight. This is wrong. Most of the weight gain is to feed your unborn with nutritious food to support his or her health. You can see the diagram to check where your baby weights go to.


It is normal that you are packing pounds during the pregnancy. However, that does not mean you can eat double with a mindset that you are eating for two; you and your fetus. Here are some guidelines about the normal weight gain you should have during your pregnancy.

Pregnancy Normal Weight Gain: The Guidelines

It depends on your weight before pregnancy and body mass index (BMI). In addition, your health and your baby’s health are also important factors that affect how much you gain during the delivery. This is the guideline for pregnancy normal weight gain:

Before pregnancy weight: Underweight (BMI

Recommended weight gain:
28 to 40 lbs. (about 13 to 18 kg)

Before pregnancy weight: Normal weight (BMI 18.5 to 24.9)

Recommended weight gain: 25 to 35 lbs. (about 11 to 16 kg)

Before pregnancy weight: Overweight (BMI 25 to 29.9)

Recommended weight gain: 15 to 25 lbs. (about 7 to 11 kg)

Before pregnancy weight: Obese (BMI 30 or more)

Recommended weight gain: 11 to 20 lbs. (about 5 to 9 kg)

If you are pregnancy with twins or multiples..

For normal weight (BMI 18.5 to 24.9), the recommended weight gain is between 37 to 54 lbs. (about 17 to 25 kg). For overweight women with BMI 25 to 29.9, you should gain weight about 31 to 50 lbs. (about 14 to 23 kg). Then, obese women (BMI 30 or above), the recommended weight gain is between 25 to 42 lbs. (about 11 to 19 kg).

No matter whether you are pregnant with only one baby or multiples/twins, consult your doctor to talk about how much you should gain weight. They will tell what is the best for you based on your pre-pregnancy weight and overall health condition.

When you put on too much..

When you put on weight more than the recommended amount during your pregnancy and you cannot lose it after your baby is born, the extra pounds will lead to severe illnesses, such as hypertension and diabetes. Childhood obesity is also linked to obesity while pregnant. In addition, obesity in pregnancy also increases risks of having premature birth.

How to avoid obesity when you are pregnant

A healthy pregnancy is a key to a healthy mom and a healthy baby. Obesity can affect pregnancy and here are some complications you might have if you gain too much weight:

  • Preeclampsia: Women who are obese while pregnant will have more risks of having preeclampsia, a condition when your blood pressure is high. Preeclampsia also leads to the damage of your body’s organ, mostly kidneys.
  • Overdue pregnancy: Obese women will have an overdue pregnancy, a pregnancy that continues longer than the expected delivery date.
  • Gestational diabetes: This disoder is a diabetes you develop during pregnancy (if you are obese)
  • C-section: When you are pregnant and obese, you will likely undergo emergency C-sections. Not only that, the risks of C-sections are things you have to deal with (such as wound infections, etc)
  • Miscarriage: Obesity can also increase risks of losing your baby.


Obesity while pregnant also affects your baby’s health. Your baby will suffer from


  • Obesity
  • Diabetes
  • Birth defects


Then, what’s next?


Here are some tips to avoid obesity while pregnant


  • Start your pregnancy at a healthy weight

You should even start it when you are trying to conceive. Discuss it with your doctor to make sure about your BMI and the normal weight gain you should have.


  • Eat wisely and more frequently

You eat double because of your baby? Skip that plan. 340 extra calories per day in your second trimester and 450 extra calories per day in your third trimester are enough to start your pregnancy healthily. However, the amounts may vary if you are obese or underweight.


Eat in a small portion but often. Focus on food types high in lean protein. Fruits and vegetables must be included in your plan to achieve a healthy pregnancy.


Choose healthy snacks such as low-calorie snack bar or fruits between meals.


  • Keep hydrated

Drink 8 glasses of water can prevent you from being dehydrated.


  • Choose complex carbs

You need to eat carbohydrate to fight your morning sickness. However, choose complex carbohydrates such as quinoa, oatmeal, whole grain pasta or bread. They give you and your baby needed nutrients and make feel full longer than simple carbohydrates.


  • Walk and walk

Walking is the best exercise for pregnant women. At least 10 minutes per day and after 30 days, add 10 more minutes. This program is called”10 minutes for me” recommended by Jeanne Conry, president of the American Congress of Obstetricians and Gynecologists. This program is suitable for those who are new to workout.


Walking helps maintain your body weight.


After the delivery…


Breastfeeding is one of the fastest ways to lose extra pounds and burn calories. It makes you and your baby healthy too.


Hope this article is useful for those who want to maintain a healthy pregnancy.






















Liquid Diet: Facts, Benefits, Risks, And Tips

Liquid Diet: Facts, Benefits, Risks, And Tips

One of the most popular diets people choose to lose weight is a liquid diet. As the name says, liquid diet restricts your calorie intake by consuming liquid food only. Those liquids such as fruit or vegetable juices or shakes are taken to replace your meals, three or four times a day.

However, some types of this diet only replace your solid food with liquids twice a day ( usually breakfast and lunch), and allow you to have a healthy dinner. Yet, you can still enjoy your healthy snack bar for in-between meals.


There are some benefits of liquid diet:

Weight loss:

Liquid diet helps you lose weight more quickly as you consume less calories. In addition, liquid diet also helps boost liver function, thanks to a reduction in calories’ intake. If your liver is overtaxed, it will halt the removal of fat from the blood stream. Therefore, liquid fast enables your liver to process and eliminate your stored fat more efficiently. Liquid diet can help you beat your food craving as well as increase your body metabolism.

Improve Your Body’s Organ Function

Our body is perfect. Inside our body, there are organs which perform their tasks to keep us healthy. By consuming fresh fruits and vegetable juices ( which contain nutrients that are digested easily) your body organ will function better and get healthier than before. Nutrients in healthy juices speed up the building of body’s aging and dead cells, making you feel younger and fresher.


Our body is polluted. We breath, digest, and touch pollutants in our daily life and it is impossible to avoid that. Therefore, liquid diet helps enhance the function of our body organ to cleanse toxic, said Mark Stengler, a naturopathic physician and author.


No matter how healthy a diet plan is, there are always risks. Liquid fast also has its flaws. Here they are:

Low protein, low calories

People need a supply of protein to maintain their health and build healthy cells. Fruits and veggie juices, despite being healthy, contain a little amount of protein, said Liz Applegate, director of sports nutrition at the University of California, Davis.

As liquid fasting reduces calorie intake, this diet will backfire as people following this diet will go overboard after several times. This makes this diet only helps lose weight for short-term period because people will return to their previous eating habits after applying this diet for some time.

Side Effects

Consuming fresh juices make us feel better, doesn’t it? However, consider the side effect. You must be prepared to anticipate the side effects of liquid diet, such as fatigue, dizzy, hunger pangs, and weak. Be ready if you visit a bathroom quite often because of this diet as it causes a significant change in your bowel function.

No scientific evidence

Juice diet proponents claim this diet is the healthiest way to cleanse your body of all wastes and toxic materials. However, no supporting evidence shows that liquid diet is a healthy lifestyle. Moreover, the argument that says that this diet rests our digestive system does not sound logical as our digestive system works every day and needs no rest. This diet is also costly. If you rely on processed juice from groceries, just calculate how much you spend on juices daily?

It causes tooth decay

Natural fruits are healthy and high in natural sugar. This natural sugar, if consumed too much for long, can harm your teeth like what candies and soda drinks do, according to Biomimetic dentist Dr. Matthew Nejad, biomimetic dentist at USC’s School of Dentistry.

Then, what’s next?

Before you apply this diet, you need to consult your doctor to make sure you get enough nutrients from this diet. However, there are some people who are not allowed to follow this fasting.

People with diabetes:

too much juice will cause their blood sugar level to be unstable.

Pregnant and breastfeeding moms

They should get enough nutrients that are mostly available in real foods.

Liquid diet is recommended for people with Crohn’s disease, who often find it hard to digest food. Liquid diet is the right solution for them. But, they still need to talk to their doctors or dietitians before applying this diet.

Tips to make it work

If you want to try this diet, just find the information about it first. There are lots of reliable online sources to help your reseach. You can make your own juice at home, too. Make sure you use natural and high-quality ingredients. If you buy canned and packaged juices at groceries, check again the ingredients. They must be made from organic, natural fruits and vegetables. Choose products with no sugar added label. If you make your juice, you can use plain coconut water as a replacement for sugar.

However, eating normal food is also important. Dr.Oz never recommends that you follow a juice diet without eating a normal and healthy food at least for a month. Before starting to detox, some juice diet plans need a precleanse program of skipping dairy, caffeine, meat, and so on. Therefore, follow these instructions carefully.





http://www.medicinenet.com/liquid_ diet/article.htm

http://www.formulaoz.com/liquid- diet-benefits-for-bodybuilders-athletes/








Ketogenic Diet Plan: Facts You Need To Know

Ketogenic Diet Plan: Facts You Need To Know

A Ketogenic diet plan has been one of the most popular diet programs recently. This diet plan is believed to help you lose weight faster. Followers of Ketogenic diet argue that it boosts the body’s system to get rid of extra fat in 10 days. In addition, Ketogenic proponents also believe this diet can give you more energy and make you lose fat quickly.

However, let us get to know about..

Ketogenic Diet: Definition

Ketogenic diet refers to low-carb and high-fat diet. Under this plan, our body reduces its reliance on sugar and turns to fat and ketone (which is produced in our liver) as an energy source.

This diet has proven to treat obesity, epilepsy, Alzheimer’s, Parkinson’s, and diabetes type 2. Some have reported improvement in mood, concentration, blood sugar level, and sleep. Our body can naturally burn fats and make ketones for energy. How? Remember when our mothers breast-fed us? That’s how our body can perform its function. After that, our body has lost its ability to burn ketones, because we are craving for sugary foods too much. As a result, our blood sugar is uncontrolled.

By following this diet, our body reaches the state of ketosis, where our body sends a signal to help us stay fit when our food intake is lower than usual. The main aim of this diet is to push your body into a metabolic state. This is done by reducing carb intake, not calories.


Here are some benefits of low-carb Ketogenic diet program:

  • Helps you lose weight faster

The fastest way to shed extra pounds is by reducing your carbs intake. Low-carb diet helps you lose more weights compared to other diet methods, especially in the first six months.

  • Treats Your Metabolic Syndrome

Heart disease and diabetes are associated with metabolic syndrome. Therefore, low-carb ketogenic diet reduces risks of developing these illnesses

  • Treats Brain Disorders

Our brain needs glucose, and that’s true. Some part of our brain burns fat only, but a large part of the brain also burns ketones, which are created when our body lacks carbs intake. This is how the Ketogenic diet works, and it has been used for decades to cure brain disorders such as Alzheimer’s, epilepsy, and Parkinson’s.

This diet is also effective for children with epilepsy, who do not respond to medication. According to a study, over half of children following a ketogenic diet method had their seizures reduced more than 50 percent, while 16 percent of them were seizure-free.

  • Lowers Glucose Level and Risk of Type 2 Diabetes

We eat carbs everyday, right? When we consumer carb-based foods, they are split into simple sugars in our digestive system. After that, they enter into our bloodstream and raise our blood sugar. Then, in response to this, we have an insulin, a hormone which sends a signal to the cells, telling them to store or burn sugar there. For healthy people, the insulin will respond quickly. But, what about those who have main problems with this? We call this problem as insulin resistance, meaning the cells “do not receive” the order from the insulin. As a result, the body finds it harder to take the glucose into our body’s cells.

This problem can cause type 2 diabetes. Therefore, the only solution is to cut your carbs intake. It is proven that a low-carb method can reduce the insulin dosage by 50% on the first diet day, stated Dr. Eric Westman.


There are always risks for everything, including diet. Some critics of keto- diet said that this diet only lasts for short-term and can be harmful to our health if not supervised by physicians. Lisa Cimperman, R.D.N., a clinical dietitian at University Hospitals Case Medical Center in Cleveland, Ohio (also spokesperson for the Academy of Nutrition and Dietetics) explained that you will find it harder to shed extra pounds as you will feel extremely tired when your body enters ketosis. Keto- diet method can work successfully in people with epilepsy and cancer patients who are undergoing chemoteraphy to reduce tumors. It is also beneficial to type 2 diabetes patients as ketogenic diet helps regulate blood sugar and insulin sensitivity.

What to do

Before you follow this diet, you need to consult your doctor in case you have serious health problems. Then, talk to your nutritionist about how to plan the diet. Make sure you keep hydrated during this diet.

Next, you can start practicing intermittent fasting as it works effectively in maintaining ketosis. Eat more fibers from vegetables, fruits to avoid constipation.

Special supervision

There are some health conditions which requires extra careful clinical supervision such as:

  • Kidney stones patients

  • Children (as their protein need is different due to age)

  • Pregnant and breastfeeding women (as they need a higher protein intake)

  • People with rare metabolic disorder ( because it interferes with the normal one)

  • Those who had a surgery for weight loss or barriatric surgery as their body is harder to digest fat

  • Sufferers of gallbladder disease/or without gallbladder as fat is more difficult to absorb

https://draxe.com/low-carb- diet/

https://authoritynutrition.com/10-benefits-of-low-carb-ketogenic- diets/

http://www.healthline.com/health-news/keto- diet-is-gaining-popularity-but-is-it-safe-121914


Is No Carb Diet Good or Dangerous for Your Health?

Is No Carb Diet Good or Dangerous for Your Health?

Are you familiar with the term No Carb Diet? Well, some of you may have been familiar with the Low Carb Diet but not this one. In No Carb Diet, you need to exclude dietary consumption of all kinds of carbohydrates. Instead of consuming carbohydrates, in No Carb Diet you will eat fat as the main source of energy, coupled with a sufficient amount of protein.

As we know, carbohydrates are one of the main sources of energy for the body. Carbohydrates cover starches, sugars, and fibers that can be found in grains, vegetables, and fruits, as well as milk products. Nutritionists will say that removing all kind of carbohydrates from your diet will not be good for the body. Carbohydrates provide energy for the working muscles and fuel for the central nervous system and brain function.

What Carbohydrates Do?

Carbohydrates also provide carbon, oxygen, and hydrogen at the chemical level. In short, carbohydrates are not to be replaced with your dietary routine. Given the importance of carbohydrates for the body, it is highly recommended for you to consult with your doctor or nutritionist before starting No Carb Diet. And one thing that you should keep in mind is that this is not the type of diet that you should stick on for the rest of your life. The reason is that several heart problems can occur due to prolonged lack of carbohydrates, including muscle cramping and confusion.

Options for Low Carb Diet

However, if you want to lose weight, you can still apply this diet in a short period of time. In No Carb Diet, the foods that are included in the diet are those that are free of carbohydrates. So, it is important for you to know what kinds of foods which are free of carbohydrates. Meat (including beef, veal, goose, duck, turkey, chicken, and pork) is one the main food recommended as it is rich in protein and vitamins.

Another option which is low in carb and fat is fish, such as salmon, mackerel, sardines, and trout. Since most of fruits and vegetables contain carbohydrates, it doesn’t mean that you cannot eat fruits and vegetables at all. Leafy green vegetables (such as celery, kale, turnip greens, lettuce, and spinach) are recommended for no carb diet. Other types of free-carb vegetables include mushroom, asparagus, carrots, squash, green beans, and olives.

There are not many options of free-carb fruits, but you can still include avocados, tomatoes, cranberries, and raspberries as they do not contain carbohydrates. You can boil or poach an egg as another source of protein. You can also consume no-carb cheese if you want to have some dairy products in your diet. And to make your food more delicious, you can add some condiments that are free of carb, including parsley, rosemary, pepper, thyme, and oregano. And as a bonus for your strict diet, you can have some no-carb drink too.

Liquid Consumption is important

Water is really the best option, of course, but you can try to drink coffee and tea, without adding sugar and milk. You can also have a diet soda and coconut water for freshening your mouth and throat. If you are in No Carb Diet and want to have some exercises, some dieticians say that it is safe. You can power your body with fats and do some high level exercises for your health and body shape. However, it is still suggested that you consult your doctor before taking any kind of exercise as each person’s condition is different. One person may be fine doing high level exercise while having no carb diet, while another person may only have energy to walk around the house. The effects of no carb diet may also be different from one person to another. Certain researches showed that lack of carbohydrates can cause exhaustion.

Another researcher also concluded that humans are physically impaired if they apply low or no carb diet. However, another research tested persons who performed no carb diet in a long period of time. In the first week, there was some degradation of performance. But after six weeks, the endurance performance had fully recovered as the body has adapted into a state of ketosis. Another study focusing on the high consumption of meat to replace carbohydrates showed that there is a high mortality from coronary heart disease and high chance of buildup in the arteries. And up until now, the long-term effects of no carb diet on health is still questionable.

In Conclusion

The next question you need to ask yourself is “Do I really need this no carb diet?” Many nutritionists would suggest that you should only need to eliminate the bad carbohydrate.

Bad Carbohydrate characteristics:

Rich in calories, full of refined sugar and grain, high in sodium, low in fiber, low in many nutrients, and sometimes high in saturated fats, trans fats, and cholesterol.

By skipping only the bad carbohydrates and still consuming the good carbohydrates, nutritionists believe that you will get the optimum benefit for your health while at the same time you will still be able to shed some pounds.

Is Apple Cider Weight Loss Effective? Let’s Have A Closer Look!

Is Apple Cider Weight Loss Effective? Let’s Have A Closer Look!


People have done many ways and tried many things just to help them lose weight. But do you know that one of the things people try as a way to lose weight is just right at your kitchen drawer? Yes, it is apple cider vinegar. The apple cider weight loss program has gained much popularity following some successful reports of certain people applying this type of weight loss program recently. However, like many other weight loss tricks, you have to know better and more about apple cider vinegar and how it affects your body and health as a whole before applying it since the results may be different among people.

Is Apple Cider an answer to Weight Loss?

Is apple cider weight loss real? Or is it just a figment? Some online forums have shown that many people have successfully shed some pounds by consuming certain amount of apple cider vinegar in their diet. However, one thing you should notice is that it will not shed your weight instantly in a short period of times. Drinking apple cider vinegar will help you lose weight gradually. The followers of this idea believe that drinking apple cider vinegar is better than even eating raw apple. The explanation is that the acid content in the vinegar will help increase the chances of digestion and enhance the protein availability for hormone synthesis. When the protein is used in greater amount, the formation of growth hormones is increased, leading to continuous metabolism even while we’re resting.

Health Concern

However, another question comes into surface: is apple cider weight loss safe for our health? Using apple cider as dressing for the salad may sound normal. But drinking a great amount of it can be such a questionable thing, especially related to the health. Many dieticians believe that drinking too much apple cider vinegar can be harmful to the body. If consumed excessively, apple cider can cause many severe health consequences. The high acid, for example, can burn the esophagus, which is dangerous. The excessive acid consumption may also be harmful for people suffering from heartburn and acid reflux.

However, if applied correctly, apple cider weight loss program can still give you satisfactory result. You can eat apple cider with bread to help you suppress the appetite. The acetic acid in the vinegar will make you feel fuller. Apple cider can also help control blood sugar levels. When the sugar increases inside your blood, you will feel the urge to eat. Consuming apple cider vinegar will help stabilize the post-meal blood sugar levels that will further hamper the urge to eat. When you consume apple cider, you can also burn fat faster, which further prevents the fat from accumulating in your body. The apple cider can also help get rid of the toxins out of the body, which further makes metabolism and digestion more efficient.

The best way to drink Apple Cider

If you are interested in applying apple cider weight loss, you just need to know how much is the amount allowed. You can start your diet routine by adding one teaspoon of apple cider vinegar to a cup of tea. Drink the tea-vinegar mix once a day. After your body adapts to it, you can add the amount of vinegar as well as the frequency of drinking it. Ideally, you can add up to 2 tablespoons of this vinegar into your cup of tea and drink up to two or three times a day. The best time to drink is before you have meal, which is when your stomach is still empty. Drink diluted apple cider vinegar is highly recommended to prevent it from damaging your teeth.

You can speed up your apple cider weight loss by having some exercise too. To help increase your metabolism rate, you shall do moderate exercise, five times a week, at least 20 to 40 minutes every day. You must also take care of your diet as a whole. Unhealthy fats and processed foods must be eliminated from your plate. Junk foods and fast foods are big no! You must also limit or reduce your sugar intake, especially the refined ones. To reduce stress level and blood pressure, you also need to have some potassium-rich foods, such as banana, spinach, avocados, and sweet potatoes.

In conclusion

Since there is no scientific research to support the claim of apple cider weight loss, you must consult your doctor before applying this type of diet program. You have to know your health condition, for example if you have heartburn, which makes it very dangerous for you to consume acidic food in high amount. The acidity level that is still considered safe is 5%. So, try to keep yourself away from the percentage higher than that to avoid any unexpected results.

And one thing to notice, the right dose is the one that guarantees the success and the safety of this program. If you think adding two spoons of apple cider vinegar is too much for you, stay with only one spoon throughout the program. You are the best person to tell how your body reacts to certain type of treatment, including this one. And the last but not least, consuming apple cider vinegar is not a miracle that will help you shed many weights in just a blink of an eye. Expect to have some processes and understand that others’ result may be different with yours.

How to Lose Weight Fast After Pregnancy

How to Lose Weight Fast After Pregnancy

Having a baby is a tremendous moment in every woman’s life. You have someone to call you”mommy” and no matter how tired you are, you are always happy when you wake up at nights to nurse him or her. Having a baby is a happiness and it cannot be described by a thousand of words.

However, you want to shed your extra pounds. Yes, you want to be back in shape and find out how to lose weight fast after your baby arrives in your life. You want to be like some celebs who can reduce their fat after giving birth and they have their sexy bodies back again! Is there the best way to lose weight after pregnancy? How long does it take to reduce belly fat? Is it possible for me to lose weight and take care of my little one at the same time?

First thing first, there is no instant way to lose weight quickly after pregnancy. Even celebs you see on TV need more time to shed extra kilos and their bodies do not look exactly the same with their pre-baby shapes, even though they succeed in getting rid of extra pounds.

How to lose weight fast after giving birth actually depends on how much weight gain you got during your pregnancy. If you gain weight within the recommended amount while pregnant, you will likely have less efforts to do and less pounds to lose. They will get back to shape faster than those who gain weight exceeding the normal pregnancy weight gain standard.

Gaining too much weight during pregnancy can lead to some severe complications, such as preeclampsia (hypertension during pregnancy), gestational diabetes, and your baby will be obese too. Ironically, between 40 and 60 percent of pregnant women gain weight more than the recommended amount, according to Dr. Jacinda Nicklas, an assistant professor of internal medicine at the University of Colorado School of Medicine.

There are other factors too, that contribute to your weight loss program after pregnancy, such as age, health conditions, and so on.

Here are some important facts you need to know about postpartum losing weight:

  • Breastfeeding helps shed pounds, but is not your diet

This is the best way to lose weight after pregnancy. Former Glee star Naya Rivera cut 30 pounds in two months after the delivery. She only breastfed and did low-impact exercises. However, your body needs nutritious food to boost your milk’s production. Therefore, do not use breastfeeding as your diet.

  • Your mom’s belly has nothing to do with your uterus

A woman’s uterus stretches to allow your precious one see the world. But six weeks after that, it will get back to normal. While your mom’s belly is a stored fat you got during your pregnancy.

  • Your pre-pregnancy body affects how fast you lose weight after delivery

How to lose weight fast after giving birth mostly depends on your pre-pregnancy and your pregnancy weight gain. If you eat a healthy diet during the nine-month period, you will likely lose pounds faster than those who are obese while pregnant.

You might feel desperate seeing lots of women taking self-picture on social media accounts They show their sexy body after giving birth and tell the world how they can lose weight quickly. No worries. Everyone is different. There is no standard about how long your body will be back to shape again and there is no fastest way to lose weight after the arrival of your little angle. It takes nine months to carry your baby, and let your body have rest too.

Then, how to lose weight fast after pregnancy

Sometimes, you are not sure where to start when you are ready to lose weight. Here are some proven and useful tips to reduce belly fat for moms.

  • Move Your Body (and take your baby too)

Most new mums feel too exhausted after the delivery, and that is normal. Let your body rest until six weeks after the baby’s arrival. Start from an easy step. Walk around the block for 10-15 minutes a day until your six week check up. After that, you can increase by walking for 20-30 minutes.

Pushing your baby in a stroller for 30 minutes can burn 150 calories. Or play with your baby can also help shed extra kilos. You and your baby have fun and you will be slimmer too.

  • Breastfeed

Breastfeeding need an extra 500 calories and when you breastfeed, you lose around 600-800 calories a day. Some women luckily lose fats by breastfeeding their babies and doing less exercise. However, when you stop breastfeeding, start adjusting your diet to avoid excess weight gain.

  • Eat healthy food and snacks

Skip cup cakes and ice cream to avoid your blood sugar to jump. Choose healthy snack bars with nuts, raisins, and oat bran. Eat more fruits and vegetables and drink lots of water.

  • Get enough sleep

It is real. A study shows that sleep-deprived moms will likely crave for fatty food and simple carbs, which are less healthy.

  • A belly wrap

The old stuff has been used for centuries. Use a postpartum wrap to compress your belly for about 6 to 8 weeks to help you flatten your belly more quickly.

Hope these tips help you lose weight after pregnancy. Enjoy your time with your baby, be a healthy mom!