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What are Fad Diets and Why You Should Stay Away from Them

What are Fad Diets and Why You Should Stay Away from Them

We’ve all been there.  The holiday season has passed; we’ve enjoyed all the work and family parties.  We had a second helping of sweet potato pie and indulged in that tray of peppermint fudge your coworker made.  Now, we have to look in the mirror and assess the damage.  Problem is that you’re busy, you need an easy way to get this under control.  So, you start looking for a way you can lose the weight without having to wake up at 5 a.m. to get to the gym.  Enter the fad diet.

Fad diets are tempting.  They offer big results by simply cutting out something that is obviously the problem.  There is a little truth to each one of them, but the problem is that they are exclusive.  Unless you can follow their diet in the strictest sense, you’re going to feel like you’ve failed when you slip.  And odds are, their premise is very flawed.  Here’s why you should skip them.

Fad diets aren’t balanced

fad diet is unbalanced

Think back to any popular diet of the past ten years.  They all have something in common: they pick out a bad guy and say that you can’t have it.  Sometimes that’s bread, pasta, dessert, chocolate, cooked food (I’m looking at you Raw Diet), or even food that hasn’t been blended.  Some diet programs are figuring out that this isn’t the best approach and have been altering their plans, but for the majority, they get you to buy into their pitch.  And trust me, it’s a pitch.  These days we’re even seeing documentaries about these kinds of diets, and they are pretty convincing.  After all, you get to really see the journey the person went on to lose the weight.  If they did it, surely you can, too.

Weight loss is possible while still eating everything you do now.  Bread is not the enemy and bacon is not out to get you.  The important thing is to make sure you are eating a balanced diet, and making smart decisions about the types of substitutions you are making.  You shouldn’t deprive yourself of something you enjoy (unless your health care provider says so), you’ll just end up desiring it more.  Instead, try monitoring yourself and allowing yourself your favorites in moderation.  I don’t recommend finding alternative versions that promise to be healthier than the original.  More often than not, these substitutions, say lower in calories, may come higher in fat or sodium.  Not only that, but you’ll end up eating more of them because your brain tells you it is okay, they’re not as bad for you.  Enjoy your whole-milk latte, but maybe only get it every third coffee.  Enjoy a rich slice of chocolate cake, but maybe only on date night.  You can be in control of your own diet and win.  It’s not as hard as we make it out to be.

They cut out the exercise part

Fad diets love to promise big results by doing this one thing: follow their diet plan.  Yes, you may end up losing some weight with their program, but what kind of weight is it?  Odds are, it’s water weight.  A little water weight is normal, especially in women, but it’s misleading of your true health.  There are multiple reasons why the body holds onto water weight, and it’s not necessarily because you are unhealthy.  Either way, exercise is absolutely necessary for weight loss, even in the lightest form.  As you’ll read in a second, without it, you’re only doing about a third of the requirements of healthy weight loss.  Skip on the exercising, and as soon as you’ve grown tired of your latest fad diet, you are going to see the weight (and the inches) come back pretty quickly.  Skip the fad, make smart and healthy decisions every day, and it’ll pay off.

Losing the weight too quickly is a bad thing

fad

Healthy weight loss should come from a permanent change in habit that you are capable of maintaining for your entire life.  Fad diets promise that the weight is going to come off fast.  It might, but that’s not in your best interest.  The healthy rate of weight loss should fall somewhere between 1-2 pounds per week.  Less is fine, but more usually means you are changing your diet or routine extremely, which your body isn’t going to like.  As you lose weight gradually, you lose weight caused by fat, which is your ultimate goal.  Losing weight rapidly is generally weight loss caused by a loss of water weight and even lean muscle (which you definitely want to keep)!  You want that muscle as the more muscle mass you have, the more calories you burn.  Think of it as a wheel that gains momentum. You’ll even burn more calories at rest than you did before.

They are a business

Ever notice how the most popular fad diets have popular celebrities endorsing them?  You love that celebrity, and she looks great, so you HAVE to try what they’re selling.  After all, it worked for her and all she did was follow their diet plan.  For $29 a month, you too can look that good.  Not necessarily.  That celebrity you love was paid, handsomely, to represent that company.  Some marketing director did their research, found her, and ran the numbers. They know the demographic they’re selling to when to air the commercials, and at what price you’re willing to give their program a shot.  The fad diet business is booming, and making their salaries go up is their true goal.  They aren’t concerned about whether the program works for you.  They are concerned about how much of their product you buy.  So, they’re going to keep finding those celebrities you love.  It’s up to you to see through their pitch and get healthier by making smarter decisions.

So, save your money.  Skip the shakes and fitness bars, and invest that money in developing healthier eating and exercise habits that will stick with you even when that fad diet has long been forgotten.  You can do it.

 

Can Going Vegetarian Help You Lose Weight?

Can Going Vegetarian Help You Lose Weight?

At one point in time, most of us are looking for the best diet options to fit our needs and lifestyle; And you have probably come across a vegetarian diet plan while on your quest. After all, pop star Adele claims to have used a vegetarian diet to lose 50 pounds! With the word spreading everyone is ready to find out if it really works.

So, this an option you want to explore and I’m here to break down the good, the bad, and the truth about all things vegetarian and dieting.

So, can going vegetarian Help you lose weight? 

Yes, you can! But you need to know exactly how to do it right.

There are many different types of vegetarians out there. Let’s break them down so you know which is what.

  • Semi-vegetarian: You will find two types of vegetarians under this label. The pollo Vegetarian and the pesco pollo – The pollo vegetarians avoid fish and red meat but will eat chicken while a pesco pollo vegetarian eats fish along with chicken, but stays away from red meat.
  • Lacto ovo vegetarian: A Lacto-Ovo vegetarian eliminates fish, meat, and poultry, including eggs and any food that is made with eggs, but does eat dairy products; For example, yogurt, cheese, and milk.
  • Vegan: A vegan is a veterinarian who does not digest any animal products. This includes meat, fish, dairy products, poultry, and eggs. They also avoid using products such as leather, silk wool and other items made by animal derivatives.

To do a vegetarian weight loss right, you need to know exactly what you should not be eating, what you should and how much of what you should.

Some nutrient-rich foods you should put into your vegetarian diet are:

  • Fruits
  • Beans
  • Nuts
  • Seeds
  • Healthy plant-based fats (i.e.: avocados)
  • Whole grains
  • lentils

vegetarian dietSome mistakes vegetarians make is living off of many processed foods such as veggie hot dogs, vegan cookies and more of those similar things. Doing this, especially when trying to lose weight is going to defeat its purpose. First off, you are not going to meet the recommended servings of produce and all these things are not good for you, just as if you were to eat non-vegetarian junk foods.

DO NOT drink your produce. When you decide to juice your veggies and fruits you are going to digest more calories than you realize. While the drink is a good taste bud alternative if you are not a big raw veggies fan, juicing your produce is going to leave you less than full, further leading you to eat more which is going to make you take in more calories.

Watch your cheese intake. Cheese has high levels of saturated fat. Now, there’s good fats to eat and bad fats. Saturated fat is not a good fat to be eating an excess of, so it’s really important to watch how much cheese, especially when you are not eating low-fat cheese.

Just one slice of American cheese has 100 calories; And even more worrisome is the 5 grams of saturated fat of the 8 grams’ cheese contains.

Again, watch the junk food intake such as macaroni and cheese and pizza.

Keeping dairy in your diet is completely up to you if you are a cheese lover, and wish to keep it in your diet. Limit your serving to 1 ounce of natural or organic cheese.

You still need protein if you decide to do a vegetarian diet. Here’s why:

  • Helps you get full faster
  • Preserves muscles
  • Speeds up your metabolism

There is protein you can eat that does not contain meat, such as Lentils, tofu, and Quinoa.

Interesting facts

  • Consistent with the Centers for Disease Control and Prevention, an astounding 65% of American adult over twenty are obese or overweight.
  • Vegetarians fall below ten percent of that number, showing the benefits of sticking to a strict vegetarian diet. Both male and female vegetarians on average, weigh 3% to 20% lower than non-vegetarians.
  • Research shows that swapping to good vegan diet results in weight loss, without substituting changes to exercise or meal portion sizes.

Taking on a vegetarian diet for weight loss can be successful if you do things the right way. If you plan on making any changes to your diet, it’s suggested you contact your doctor to discuss your options and needs.

 

The 3 Biggest Mistakes People Make When Going on a Low Carb Diet

The 3 Biggest Mistakes People Make When Going on a Low Carb Diet

If you are looking to lose a lot of excess body fat a low-carb diet is the way to go, but unfortunately, we all make a lot of common mistakes when we diet.

Before you begin any diet, it is suggested you should consult your physician to make sure they are aware, so if anything goes belly-up, they have this information on hand for you. They can also help point you in the right directions too. Some things doctors don’t discuss, though. You don’t want to start a diet on the wrong foot.

What is a low-carb diet?

dieting tips

A low card diet is a diet that mostly consists of protein, fat and healthy vegetables. With a low-carb diet, you will limit your carbohydrates intake which means avoiding pasta, sugary foods, and bread. Studies have presented that low-carb diets can help with weight loss and improve your health.  There are many different kinds of low-carb diets out there, so make sure you choose the one that’s best for you.

After you choose which low-carb diet plan is best for you, and you put that plan into place, be sure you are not making these big mistakes.

  • Eat plenty of fats

When you think of a diet, the first thing you hardly think you will hear is to eat plenty of fats. This, however, is a good thing when you are on a low-carb diet. Eating healthy fats from protein is going to give you energy and give you lots of other health benefits. You need to make sure you are choosing the right fats, though. Not all of them are good for you.

  • Limit your alcohol

You don’t have to give up alcohol altogether, but you should try and avoid certain drinks to keep you on track and limit how much you choose to drink also. While you will find low-carb drinks out there. Mostly with Hard liquor or wine, there are a lot of options you should avoid such as sugary cocktails and beer.

If you do choose beer, try to go with a light or ultra-light kind or else you will end up consuming way more carbohydrates than you are limited to on a low-carb diet.

A fact you should be aware of: When you are on a low-carb diet you are not putting as much fuel into your body, which makes your body burn stored fat.  A good guide to drinking while on a low-carb diet can be found easily.

  • Lack of planning

Starting a low-carb diet means you are about to make some major changes with what you are going to be digesting. It’s more than likely you have developed some sort of unhealthy eating habits (and this includes drinks), and you will find it is going to be harder than you realize to resist those sugary, carb-loaded foods.

This is why you should plan. Plan out what you will eat each day, what you will drink, and don’t stray from it. I would suggest you do this for quite a while till you have developed healthy eating habits. Out with the old and in with the new.

While we all know the many benefits of making healthy choices reflect what we see when we step on the scale, only healthy habit eating can get you so far. The recommended amount of exercise is 3-4 days per week. This is going to aid in your low-carb diet to achieve the results you are looking for.

7 Fat Loss Foods You Should Start Eating Now

7 Fat Loss Foods You Should Start Eating Now

There are specific foods that your body likes more than others. Avoiding that sugary snack is hard, but your body will love you for it. I have compiled a list of fat-burning foods that will make you not only help trim off some of that excess fat but make you feel a whole lot better too.

  1. Ginger

Ginger have many positive uses, and though it may stink and give you bad breath it does your body good. Ginger helps increase blood flow to muscles and assists in muscle recovery. You also may have heard; Ginger helps relieve that upset stomach or digestive issue you might be having. If you decide you want to eat ginger, the recommended consumption is one ounce or six teaspoons per day.

  1. Oatmeal

Oatmeal is a slow-digesting carb and in return benefits your blood sugar and insulin intake; this keeps your fat-burning high. Many athletes use slow-digesting carbs for this very reason. So, in the morning have a bowl of oatmeal for breakfast to get your day started on a good note. Be careful though. If you eat too much you can do more harm than good. The recommended serving size for oatmeal is half a cup of dry oatmeal.

  1. Salmon

Fishy subject, but not a bad one. Salmon is loaded with omega 3’s essential fats; which for those who don’t quite understand, this is a good thing. Salmon’s rich fats help your body burn fat, and block fat storage. The American Heart Association recommends eating Salmon two times per week with a serving size of three-quarters cup or a 3.5 ounces cooked.

  1. Soybeans

Soybean is packed full of soy protein, which has been known to shape stronger muscle as effective as other sources of protein, such as meat. Since soybeans have so much soy protein, it helps aid in fat loss from a reduced appetite which in turn lowers your calorie intake.

  1. Honey

Surprising, right? Since honey is mostly considered in the “sugary” category you think this wouldn’t be good for fat loss, but honey is very low on the glycemic index. Honey has a rich source of nitric oxide metabolites. This means that when you consume honey, you are helping fat release from your body’s fat cells.

  1. Chili pepper flakes

The main ingredient in hot peppers, Capsaicin, is a chemical that can develop calorie burning. Amazingly, hot peppers also reduce food and calorie consumption. It’s said that hot peppers combined with coffee give your caffeine burning chemical an extra boost. Another benefit of hot peppers, specifically cayenne, have been shown to reduce blood cholesterol. While this food may be hot to the tongue, depending on the pepper, they contain many health benefits.

  1. Broccoli

Broccoli is crammed full of fiber and doesn’t contain nearly any net carbs or calories. This means you will fill up fast and help you stay lean. Phytochemicals are also found in broccoli, which boosts fat loss. This is an essential must have, it’s so healthy for you.

burn fat with food

If you are on a weight-loss journey, or even trying to keep your body lean and in shape I recommend giving these seven fat-burning foods a try. Combining these with exercise is a guarantee to see results you are looking for.

If you are trying to lose weight, and are starting to diet, you need to take a moment and think about your food choices that you made previously to change what foods you put into your body. If you don’t take a hard look at the choices you have made, you will most likely fall back into those bad food habits. You don’t want to find yourself munching on ice cream and chips while telling yourself you need to stop, but don’t.

Accept what you need to do, and don’t waver on your healthy eating habits. Make them part of your everyday lifestyle to keep your body in shape and you will be happier with not only yourself, but with the results you will see. Don’t think of this change as a diet. Think of it as bettering yourself, for life.