What’s the Best Diet For Fat Loss?

The best diet for fat loss is one which you actually follow and use! The fact that you want to know about fat loss specifically and not just weight loss puts you in the category of smart and sensible. Those who are aware that it is not just weight that you are looking to lose but the actual stubborn fat too.

Where Fat Comes From

Fat is accumulated because at one point you have became comfortable eating foods that taste good but which are not necessarily good for you. Be honest with yourself. Are you as active as you could be? Do you exercise regularly? We all have the same 24 hours in a day. How we use those hours and the foods we choose to eat that will determine whether we are lean and fit, or lazy and carrying too much fat.

Think Long Term

Have you have attempted several diets unsuccessfully in the past? Then it’s time to reflect on where you have gone wrong and make changes going forward.

In beginning your previous diets were you “too hard” on yourself from the beginning? “Too hard” as in altering your food intake too quickly or too radically? “Too hard” as in joining a gym with no idea what to do next? Did you expect results too soon and give up when they didn’t materialize?

The best way to think about your personal best diet for fat loss that targets losing your unwanted and unneeded fat is to think long term.

You are actually beginning a new healthier way of living! This includes your eating habits and the caloric energy you expend throughout your day. A normal diet is something you go on and get off after some period of time. So the best diet for fat loss is to gradually replace bad eating habits with healthier choices.

Increasing your activity throughout your day with movement and exercise will also become good habits and soon will be part of your way of life.

Changes are Required

You don’t have to immediately change your whole life to but you will need to make changes. Begin using the small windows of unscheduled time that you do have to include some resistance exercises. It doesn’t matter whether you are at home or at work. Anything from getting down on the floor to do push ups or squats to taking the stairs counts. It all keeps your muscles active and heart rate up. Replacing your choices for chips or chocolate with a piece of your favorite fruit will have a positive effect on both your waistline and your energy.

Making these small changes is the beginning of your journey to creating what will be the best diet for fat loss.

Finding the “Best” Diet for Fat Loss

How To Stop Cravings – Proven to Work

How To Stop Cravings – And Why You Have Them To Begin With

Food Cravings feel like itches which desperately need to get scratched. Food cravings can be defined as an extreme need to consume specific foods. These cravings are very often more powerful than normal hunger.

We all want to know how to stop cravings and there are ways to do it. But, first, we need to understand what we are up against!

Food, Glorious Food

Food engineers and food experts have studied what can make us crave particular foods over others. Fat, salt and sweet is the winning trifecta of taste which fuels most of our food cravings. Flavor rules, and the foods that taste the best are those that deliver on the preferred proportions for salt, sugars, fat, along with features which make food exciting. Food producers, researchers, and engineers use a wide variety of these elements to make food more attractive. They know that for some of us, our craving-focus might be the texture of food. It might be creamy, crispy or even a mouth-watering balance of both. For others, their craving-focus might be aimed at taste. The taste might be salty, sweet, or a lip-smacking mixture of each. The goal is to make us wish to eat more.

Calories – a measure of energy

Caloric density, distinctive from nutrient density, is an important means which food producers use to keep us coming back for more. The caloric denseness or energy density of a particular food is a measurement of the average calories per unit (gram or ounce or bite) of that food. All foods include nutrients. In contrast to calorie dense foods, nutrient dense foods are high in nutrients for that number of calories per unit (gram or ounce or bite) they contain.

With me so far? Great, now for the next lesson:

High Energy/Calorie Dense Food

Foods which are energy or calorie dense have a higher concentration of calories per bite. Some typical everyday processed foods which are energy dense are the packaged snacks, frosted cakes with filling, biscuits, and candies. Traditional fast foods such as cheeseburgers, fried chicken, and French-fried potatoes and bakery goods like doughnuts are renowned for their energy density.

Fast foods are viewed as “empty calorie” foods because they are lacking in nutritional density and higher on calories per ounce or bite. These types of high energy dense or higher calorie dense foods offer a substantial concentration of calories per bite, and are linked with high pleasure by the brain These food types are designed to be tasty (i.e. potato chips) but not filling. Since junk foods are low in satisfaction value, folks usually do not feel full when eaten. This low satisfaction experience typically results in overeating. Refined food is normally high in palatability, high in fat, and high in calories, but lacking in fiber and volume.

Hang in there, here’s more to understand before we begin to know how to stop cravings.

Low Energy/Calorie Dense Foods

Low energy dense foods, in contrast to high energy dense foods, are usually highly nutrient dense. In general they are moist and juicy. Low energy dense foods have a significant percentage of fiber that stores their natural water. Most veggies, fruits, and legumes are illustrations of low energy dense foods.

Now, Finally, How To Stop Cravings

Adopt these 3 tips to conquer your food cravings, and get an added bonus of weight loss, and inches off your waist. It won’t be painless and it won’t be quick but it will work.

Eat Low Energy/Calorie Dense Foods

These foods are generally high in water and lower in fat. Deliberately limit your consumption of high caloric density foods that are usually processed snacks, desserts, and junk foods.

To do this allow your plate become your guide. Dilute high caloric density foods/meals by filling half the dish with unprocessed whole grains, starchy vegetables, and/or legumes or fruit. Introducing vegetables to any meal lowers the caloric density. Go for low caloric density foods for improved control over both food cravings and weight.

Eat till you are full

Along the road from hunger to satisfied eat until you are pleasantly full. It is simpler to conquer your food cravings when you’re full. Since energy dense food provides a great deal more calories and can leave you asking for more, select low energy dense foods which are low in calories and high in nutrient density, water, and fiber which will leave you satisfied. Feeling full and content may be the strongest method to conquer food cravings.

Sequence your food at meal time

Start every meal with fresh fruit, salad, or soup. This will help you get started with low energy dense foods that are more satisfying and nourishing compared to their high calorie dense counterparts. Veggies without oil offer the lowest caloric density.

So there you are; a tried and true road map on how to stop cravings.

How to Stop Cravings

Very Low Calorie Diet – No Weight Loss?

Ask most people how to lose a pound or three and they will tell you: “Eat Less, Exercise More”. And, as far as that goes, they are right. The surest way to lose weight is to create a calorie deficit. That is, burning off more calories a day than you eat.

There is, however, a trick!

That calorie deficit cannot be too large. If it is instead of losing weight a very low calorie diet can well cause you to lose weight much slower.

Lowering your calorie intake too much tricks the body into thinking about where its next meal is coming from. Your metabolism rate, how quickly food is converted to energy, is reduced. The result is, when the next meal comes along, your body uses the opportunity to store fat.

Remember that, evolution-wise, we aren’t that far removed from our ancestors when they came out of trees. Then obtaining food was a serious survival issue and the human body adapted to the challenge by learning to store fat for future use every chance it had.

Using a Very Low Calorie Diet

Deciding on a very low calorie diet plan may have an immediate impact on your weight but it is not sustainable over time. Using a severely reduced calorie meal plan will simply cause the body to adjust as described a bit earlier. Even worse, when you begin eating a normal amount of calories your weight can easily increase rapidly because you have trained your metabolism to operate slowly.

In other words, you eat a lot fewer calories to lose a lot less weight!

Also bad is that following such a diet can really mess up your health overall. Staying on a very low calorie diet for too long can lead to all sorts of undesirable things. Issues can include lethargy, being light headed, low blood pressure, and even abnormal heart rhythms.

Far better is to develop a balanced diet that provides an acceptable quantity of calories derived from healthy foods coupled with a practical exercising program.

Those who regularly practice a moderate daily calorie deficit will lose weight at a slow but steady rate. These practices are also statistically shown to be much more likely to maintain the weight loss over time.

Although depriving yourself by using a very low calorie diet may seem like a good idea, you are really hurting your chances for healthy weight loss.

Vinegar for Weight Loss – Does it Work?

We humans have been using vinegar for weight loss help for a very long time. Hundreds of years in fact. Despite that there isn’t a whole lot of research to determine if it helps or not.

There are some female celebrities that swear by it, saying it helps them stay slim or “clean them out”. So does it work and, how?

By the Way we are talking about Apple Cider vinegar here, not any other variety!

You Feel Better using Vinegar for Weight Loss help

Are you energetic and feeling good? If so chances are you aren’t eating much you shouldn’t be. You are probably getting a bit of exercise as well. At the same time, if you are using Apple Cider Vinegar for weight loss plans it is natural to give it the credit.

One theory is that adding vinegar helps the body to efficiently digest proteins. In turn this releases tryptophan. The tryptophan next promotes the hormone serotonin. Serotonin makes us feel great, promotes energy, and aids in sleep. What’s not to like?

Again, this is only theoretical but Apple Cider Vinegar isn’t going to hurt you so, if it feels good go for it!

You Feel More Satisfied After a Meal

Diets using Apple Cider Vinegar for weight loss recommend drinking a full glass of water mixed with vinegar before a meal.

Just drinking 8 ounces of water by itself is going to help by making you feel fuller faster.

Mixing vinegar with the water may help a bit more as it contains a bit of apple fiber called pectin. Pectin is hydrophilic which means it mixes with water and absorbs water as well. All making you feel fuller and more satisfied on a bit less food.

Adding Apple Cider Vinegar to your meal plan is easily done and, when used in moderation, does not appear to be harmful. Nor does it appear to be a great help in losing weight. However, it may be of help to some.

But using vinegar for weight loss help isn’t for everyone and it is a good idea to talk to a medical professional about your unique situation before taking any supplement.

Fruit for Weight Loss – Eat to Lose Weight

Diets are supposed to be about denial and eating less. But some foods can promote losing weight even when eaten in quantity. Skeptical? You should be, there is a lot of bad information out there but, in this case it is true. It is perfectly accurate to claim that eating lots of fruit for weight loss is a real thing.

Fruits are a “Superfood”

We can debate what a “superfood” really is but fruit is clearly really good for us. Eaten as part of a daily meal plan fruit does all sorts of good things:

  • Control Blood Sugar
  • Boost Digestion
  • Improve Immunity to illnesses
  • Assist in removing toxin from the body

Different fruits have different nutritional properties:

Citrus Fruits

Oranges, limes, and lemons are all citrus fruits. They contain fewer carbohydrates than others. Citrus fruits have great detoxification properties and contain a great deal of water to prevent dehydration.

Water Fruits

These are watermelons, cantaloupes, and honeydew melons among others. Besides water these fruits have enough good carbohydrates to provide an extra bit of energy. Adding these to a meal plan keeps you hydrated and energetic.

Carb Fruits

Grapes, apples, figs, pears, and bananas all have a high amount of good carbohydrates. This is why these fruits are often recommended for breakfast. The carb loading will keep you satisfied for several hours.

Dried Fruit

Some fruits are even better when dried. Prunes, raisins, and dates are all well stocked with a lot of nutritional value in terms of minerals and vitamins. Being dried, these fruits are easily transported and are perfect for between meal snacks.

Making the decision to eat healthy provides a lot of options. It’s self evident that adding some of the above fruit for weight loss to your daily meal plan will boost health. It will also provide a boost to your efforts to lose weight.

Fruit for Weight Loss

10 Best Vegetables For Health

The 10 Best Vegetables For Healthy Living

Vegetables are nutrient rich foods, and protect against various diseases. Some are more nutritious than others. Therefore choosing the best vegetables for your health is very important. Vegetables contain many phytochemicals, including flavonoids and carotenoids, both soluble and insoluble fiber, as well as various vitamins and minerals. Health and nutrition experts recommended that you consume at least five servings of vegetables daily. Such a daily consumption will help in keeping you healthier and thinner.

If it is possible try to purchase your vegetables organically grown, and eat them either raw (in salads and sandwiches), lightly steamed or baked, or in soups or stir-fry. With most vegetables, if you cook them in water much of their nutritioinal value is lost. Even though I have called these the “10 Best Vegetables” even the experts don’t always agree on the best vegetables.

That said, the following list is a very good starting point and includes many of the most health beneficial vegetables you can find!

So, here is my list of the 10 best vegetables:

  1. All green leafy vegetables
  2. Broccoli
  3. Brussels sprouts
  4. Cauliflower
  5. Red and green peppers (watch for allergies)
  6. Garlic and onions
  7. Sweet potatoes
  8. Tomatoes (actually fruit, but are listed in almost every vegetable list (watch for allergies))
  9. Green peas
  10. Carrots

The majorty of these vegetables contain healthy amounts of carotenoids and fiber. Some, like Broccoli and Brussels Sprouts are cruciferous or “super-veggies”.

All these vegetables can easily be utilized in almost any diet because they help maintain low body fat and can help you lose weight. The nutrition contents of these vegetables are:

The term green leafy vegetables encompasses many different vegetables:

  • Kale (contains carotenoids, flavonoids, cruciferous, K, A, C, manganese, and fiber)
  • Chard and collard greens (contains carotenoids, cruciferous, K, A, C, manganese, fiber, and calcium)
  • Spinach (contains carotenoids, K, A, minerals, folate, iron, fiber and C, B2, B6, B1, and E)
  • Turnip greens (contains carotenoids, cruciferous, K, A, C, folate, manganese, and fiber)
  • Dark green and red leaf lettuce (contains carotenoids)

Broccoli, Brussels Sprouts and Cauliflower Are All Cruciferous.

  • Broccoli contains carotenoids, C, K, A, folate, and fiber
  • Brussels sprouts contain carotenoids, K, C, folate, A, manganese, and fiber
  • Cauliflower contains C, K, folate, B6 and fiber

More Great Veggies

  • Red and green Peppers contain carotenoids, C, A, B6, and fiber, and are best bought organic; beware of allergies
  • Garlic contains allicin, manganese, B6, and C, and onions contain sulfur compounds, flavonoids, chromium, and fiber
  • Sweet potatoes contain carotenoids, A, C, manganese, and are glycemic (can influence blood sugar)
  • Tomatoes (actually fruit) contain carotenoids, C, A, K, molybdenum, potassium; beware of allergies
  • Green peas contain K, manganese, C, fiber, B1, and folate; and carrots contain carotenoids, A, K, C, fiber, potassium, and are glycemic when cooked

Finally, it is a good idea to eat an extensive assortment of highly nutritious low-calorie foods. Including vegetables in your diet will help to stay healthy and fit, burn fat, and build muscle.

The 10 Best Vegetables

By Joe Owens

Planning a Healthy Diet

When planning a healthy diet, think about small steps that can help you change your diet. Then commit yourself towards these steps and gradually you will find yourself taking a healthy diet even without noticing.

Choose Your Diet

To begin planning a healthy diet, identify a variety of foods that make up a balanced diet. The food recipes you choose should be foods that you enjoy. These will ensure you are not bored and that you don’t give up on your healthy diet plan. The major factor that discourage people and make them quit is repeatedly eating foods they don’t like.

Start simply and slowly with the goal of making your diet a bit healthier day by day. Make sure to use fresh ingredients in all your food preparations. Fresh foods provide many more nutrients than preserved or processed foods.

Change Your Eating Habits Gradually

Changing ingrained eating habits is a step by step process. People who try changing their diet overnight frequently end up giving up. To successfully change your dietary habits requires you make small manageable changes a little at a time. Start by adding small portions of the ‘new foods’ to your usual diet. For example you can switch from cooking with solid fat to cooking with liquid oil- like olive oil.

These small changes on your diet will quickly become a habit. When you make a habit of adding more and more healthy foods to your daily diet very soon it will be healthy!

Every Diet Change Matters

The goal of planning a healthy diet is to look good, have added energy and minimize your risk of getting diseases.

This does not mean you must be perfect. It also doesn’t mean you get rid of the normal foods you love. What counts is every portion of food that you add into your common foods. Whenever you add some healthy food into your diet, be sure that you are making progress.


Developing Healthy Eating Habits

You can learn healthy eating habits just like you learn to do other things in life.

Do not think of food as something you just pick on the store or on your way home. A healthy eating habit begins with choosing valuable foods that adds up to a balanced diet.

Then change your eating habits gradually. Here are a couple of tips that will help:

  • Enjoy chewing your foods: Do not be in a hurry to swallow your food. Take time and feel the flavor of your food and its texture as well. Chew every bit of food slowly and completely. These will increase your enjoyment of eating your food and also help you avoid mindless overeating.
  • Eat together with other people: This has both emotional and social benefit to your health. You will find it enjoyable when you eat while others are eating. This also encourages you to be aware of what and how much you are eating, especially when eating foods that you are not used to.

If you eat while watching TV or working on your computer, you will end up overeating.

For more information on healthy eating, planning healthy meals and the dangers of emotional eating, link to http://www.nutritional-supplements-solutions.com/healthy-eating.html

Food supplements fill the missing or inadequate nutrients in our diets. Find out more on these at http://www.nutritional-supplements-solutions.com/food-supplements.html

By John Muriuki

Planning a Healthy Diet