5 Healthy Weight Loss Diet – Eat And See The Difference!

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Set21 FI - 5 Healthy Weight Loss Diet – Eat And See The Difference!

Not all diet that you eat has the same effect on your body. All calories are also different and have a different metabolic reaction in the body as each food undergoes a breakdown process in the body. There is a diet that aid quick healthy weight loss and most of these are natural food too. Using these essential weight loss ingredients, you can cook up interesting healthy weight loss foods for a faster, healthier and tastier weight loss process.

Here are our 5 healthy weight loss diet from the dieter’s food list for your quick reference:

 

1. Green Leafy Vegetables:

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Leafy vegetables like spinach, kale, and swiss chards all those super foods have numerous properties that make them the perfect diet food for the weight watchers. Loaded with fibres and essential nutrients they are low in empty calories and carbohydrates that slow down your weight loss process.

 

2. Boiled Potatoes:

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It is a misconception that potatoes are in general bad for your weight loss. The truth, however, is the cooking of potatoes that makes it healthy and unhealthy. Boiled potatoes are a nothing but a storehouse of energy that the body needs to burn more calories. It is also a highly fulfilling food that makes you feel full faster and stays satisfied longer.

 

3. Beans And Legumes:

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Rich in protein foods are the best diet to lose weight naturally. The high fibre content found in beans and protein also helps the body’s metabolic function improving digestion and keeping you full longer.

 

4. Apple Cider Vinegar:

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Known for its deep cleansing properties, research and studies have proved apple cider vinegar to be one of the best food for healthy weight loss. It eliminates the body of toxins providing a deep cleansing. Having apple cider vinegar just before meals can make one feel fuller faster. It also helps in preventing sudden sugar spikes in the blood which causes excess glucose in the blood stream thereby causing an increase in weight.

 

5. Whole Grains:

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Say no to gluten and shake hands with whole grains like millets, oats, and barley. Each of these grains has immense nutritional properties and are rich in fibre. Replacing your regular rice and wheat with these healthy weight loss superfood can help you attain your weight loss objective faster.

 

What Kind of Weight Loss Boss Are You?

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Help Scale - What Kind of Weight Loss Boss Are You?

Ever wonder why some people are successful at losing weight, while other seemingly similar people struggle?

Of course, a number of factors conspire to determine any particular person’s success rate. But there is one that exerts very strong positive or negative influences on all the other factors and the overall success of your program.

You might never have thought about this “super factor”, but you have complete control over it.

It’s you.

Or at least it’s your “inner voice”. The one you hear commenting on just about everything you do. In a way, that voice is like a boss, assessing how well or poorly you perform every task.

What’s Your Inner Boss Like?

Imagine a real life boss that spoke to you the way that you speak to you? How long would you stay in that job? How easy would it be to accomplish the herculean task of changing your eating habits and lifestyle under a boss like that?

Good inner bosses are like good real-world bosses; they get better results. They are understanding instead of being hyper-critical; they remove obstacles instead of creating them; they develop situations that help you achieve your highest measure of success instead of setting you up for failure.

How to Be a Better Boss

It may not be simple, but becoming a better boss to yourself is far easier than trying to get results under the old boss

Everyone Makes Mistakes: If you “cheat” on your diet, it doesn’t mean you have failed. Even calling it “cheating” isn’t really fair. You are making huge changes in your life, no one should blame you for being human, not even yourself.

  • Set Yourself Tasks and Goals You Can Achieve: If your real-life boss wouldn’t give you an impossible task, then why would you do so to yourself? If you find yourself stressed by reducing the amount of food you eat, then keep eating the same amount of food, just try to eat healthier food.  If exercise is difficult, just add a little extra activity to your day.
  • Get the Help You Need: Has your place of work ever hired temporary staff when there’s a lot of extra work that the regular staff can’t do? Well guess what, your body’s going through more changes than ever before, and it’s doing more work than ever before to help you get to where you want to be. So you need to give it the extra help it needs. A nutritional counselor will help you and your body get the extra nutritional help it needs to get the job done properly.

What happens when you become a better boss? You get the results you’ve always wanted.

Click here to see our programs.

Everything You Need To Know About Almonds for Weight Loss

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ALMONDSFINAL - Everything You Need To Know About Almonds for Weight Loss
Last Updated: 30th September 2016

Almonds have long since been considered a health food and their reputation for aiding weight loss is certainly well deserved.

Although regularly consuming small portions of all nuts can help to contribute towards a healthy and happy body, eating raw almonds for weight loss is by far the most successful way to wave goodbye to those unwanted pounds.


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Most people shy away from including almonds in their diet plans when they are trying to lose weight because of their relatively high-calorie content.

It is automatically assumed that all high-calorie foods are detrimental to diets.

However, this is a common misconception and studies have shown that using almonds for weight loss is an effective way to assist in shedding fat.

Why Should You Eat Almonds?


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Although almonds are made up of a whopping 72% fat, the majority of their fat content comes from the monounsaturated fats that contribute towards a healthily functioning body.

Consuming almonds is an excellent way to top up your “good” fats as they provide a quality source of the essential fatty acids needed to maintain a healthy heart and cholesterol levels.

Evidence from research indicates that regularly eating foods that are high in monounsaturated fats, such as almonds, avocado, and olive oil, can contribute towards successful weight loss.

One study found that individuals who followed a controlled diet incorporating a small portion of almonds lost more weight than those individuals who followed the same diet but with added complex carbohydrates in place of the high fat snack.

The people following the diet enhanced with almonds consumed a daily total of 39% fat whereas the diet enhanced with complex carbohydrates had a daily total of just 18% fat, completely dispelling the myth that high-fat foods are detrimental to weight loss.


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The International Journal of Obesity conducted a similar study which found that a restricted diet enriched with almonds improved the abnormalities contributing to metabolic syndrome in individuals.

The study concluded that the combination of diabetes, high blood pressure and obesity that results in metabolic syndrome were all eased by the simple inclusion of a small portion of almonds in the daily diets of the participants.

The group of participants were put on calorie controlled diets with one-half consuming a small portion of almonds and the other consuming the equivalent amount of calories from complex carbohydrates on a daily basis.

Although both groups did lose fat on the restricted diets, it was found that the weight reduction over the 24 week period was significantly greater in those individuals who had consumed almonds than in those who did not.

The findings suggest that eating almonds in moderation can play a crucial role in combating not just obesity, but other health problems that are associated with being over.


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Carbohydrates make up just 15% of each almond’s total nutrients meaning that they are an ideal addition to the diet of anyone who may be following a low carb diet such as the paleo diet.

It has been suggested that opting for a low carb diet which incorporates foods high in monounsaturated fats can reduce the risk of heart disease by helping to decrease the stubborn “bad” fats that encircle vital organs and can be found in the area surrounding the stomach.

Many individuals opt for snacks that are high in carbohydrates such as chips or muffins when they are on the go simply because these are the foods that are most widely available.

Most people do not realise how detrimental to weight loss this high carbohydrate convenience foods really are and rely on them to stave off hunger pangs when they strike.

Why not try using almonds for weight loss yourself and keep a small packet of them handy for those times that you need a quick snack on the go?

Almonds for Muscle Building


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Almonds have the highest protein content out of all the nuts and this, when combined with the quality source of omega 3 and omega 6 fatty acids that they provide, can contribute toward losing fat and achieving a lean look.

The amino acids found in almonds are the building blocks of muscle and are crucial when it comes to growing and maintaining the muscle mass needed in order to achieve the toned look that many people desire.

The combination of the high protein and fat contents in almonds also provide a boost in energy levels meaning that eating almonds can benefit you when participating in physical activity as they can help to enhance performance.

In addition to this, it has been suggested that almonds act as an appetite suppressant due to their ability to stabilize blood sugar levels.

Evidence suggests that the high levels of the monounsaturated fat present in almonds can leave people feeling fuller for longer, meaning that they are less likely to reach for that unhealthy cookie while in between meals.

The Nutritional Content of Almonds


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Almonds are by far the most nutrient dense nut and are absolutely bursting with the vitamins and minerals required to maintain a healthily functioning body.

They provide an excellent source of Vitamins E, K, B16 and B12 in addition to Riboflavin and Folate to name just a few.

Almonds also contain high levels of a multitude of minerals including Iron, Zinc, Potassium, Calcium and Manganese, all of which play a key role in aiding cellular processes in the body and help activate energy productively.

This means that simply including a small handful of almonds in your daily diet is enough to guarantee that your energy levels will soar, leaving you less likely to experience that mid-afternoon slump that can so leave you reaching for a sugary quick fix.

The seemingly endless health benefits of almonds do not end there though as, in addition to providing a good source of vitamins, minerals, and fatty acids, almonds also provide an excellent source of fiber.

Just 20 almonds per day provide 3.5 grams of fiber meaning that the tasty nut makes an ideal addition to the diet of anyone who struggles with digestive issues such as bloating and constipation.

Almonds and Heart Health


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In addition to easing the health problems associated with metabolic syndrome, it has also been suggested that including a small portion of almonds in an individual’s daily diet can prevent the onset of heart disease.

One report in the Journal of the America Heart Association examined a study that took place over a six-week period and concluded that regularly consuming almonds decreases the level of “bad” cholesterol in the body.


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In the study, a group of 48 individuals consumed a calorie controlled diet with one-half eating a small portion of daily almonds and the other half instead eating an isocaloric muffin substitute.

Although the two variations of the calorie controlled diet did not differ in terms of saturated fat or cholesterol levels, it was found that those individuals who had consumed almonds had decreased levels of non-HDL, or “bad” cholesterol, in the body.

It was also found that, although both groups lost weight, the group whose diet included almonds lost more weight than the carbohydrate group, particularly around their stomachs and legs.

These findings reinforce those from previous studies and indicate that the regular consumption of almonds is a simple and easy way to not only reducing body fat but to also prevent heart disease.

Almonds for Aesthetics


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In addition to having the ability to help reduce fat and maintain muscle in the body, the regular consumption of almonds is thought to provide a variety of beauty benefits.

Regularly eating almonds provides the body with an excellent source of Vitamin E which, not only helps to keep your heart healthy but is also imperative when it comes to both the protection and appearance of your skin.

The mixture of tocopherols and tocotrienols found in almonds help to protect the skin’s collagen and elastin proteins, meaning that regularly eating almonds can assist your skin in protecting itself from free radical damage.

The collagen and elastin proteins in the body are what keep skin firm and taut, therefore, by eating small portions of almonds and strengthening these proteins, your skin will adopt a more youthful appearance.

There is also evidence to suggest that eating almonds can help to defend your skin from damage caused by the environment.

Almonds provide a quality source of up to twenty different antioxidant flavonoids that work in conjunction with Vitamin E to protect your skin and keep it looking in great condition.

Almonds do not only contain the antioxidants and vitamins essential to keeping your skin looking great, but they can also contribute towards the improved condition and overall appearance of your hair.

Nutrients such as Copper, Manganese and Magnesium have all been linked to healthy hair, and high levels of each of these minerals can be found in almonds.

With fat loss, a healthy heart, youthful looking skin and shiny hair guaranteed, why wouldn’t you start to incorporate regularly a handful of almonds into your daily diet?

How to Include Almonds in Your Diet

In order to use almonds for weight loss and achieve the maximum health benefits from this delicious high-fat snack, you should aim to eat one handful of plain almonds each day.

Unfortunately, that means that salted, dry roasted or other processed varieties of the nut just won’t cut it.


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A pre-packaged bag of almonds in your handbag makes an ideal snack for times when you are away from home and hunger strikes.

Snacking on almonds will enable you to keep those hunger pangs at bay between meals without giving into

easily accessible and convenient junk food.

If the thought of eating plain almonds each day fills you with dread and you find yourself craving the salted or dry roasted variety, why not try making your own version of jazzed up almonds for when hunger cravings strike.

Try tossing a handful of almonds in some raw, organic maple syrup or honey and placing on a baking tray before sprinkling with chilli flakes and roasting for around thirty minutes.

This twist on the healthy snack will ensure that your taste buds are satisfied without compromising the nutritional value of the almonds.

Other ways to incorporate almonds into your meals include throwing a handful into salads, stir fries or even trays of oven roasted vegetables for added crunch.

Almonds also work well when chopped up and added to homemade muesli or smoothies, and they also make delicious toppings for yogurt when combined with mixed berries or chopped banana.

You could even include almond butter spread in your diet by purchasing a tub of natural almond butter; just ensure you check the labels to find one with nothing added to it.

This delicious spread is similar to peanut butter and can be used to top some wholemeal toast or even added to porridge to make a satisfying and nutritious breakfast.

You could also try spreading two tablespoons of almond butter over sliced apple or banana for a delicious and filling snack between meals.

Other ways you can reap the health benefits of almonds while minimizing your waistline include incorporating almond milk and almond flour into your daily diet.

Try substituting regular flour for flour made from ground almonds when making pancakes or baked goods and swap full-fat milk for almond milk poured over cereal and added to hot drinks.

Incorporating almonds into your daily diet plan assists in the fat loss helps keep your health hearty and provides an energy boost enabling you to reach your optimum performance during workouts.

Almonds have a multitude of nutritional benefits that positively impact the human body from the inside out.

Tocopherols and tocotrienols are true forms of Vitamin E found in almonds which are proven powerful. These two protect collagen and elastin which are vital for firm and young-looking skin.

With the guarantee of weight loss, endless additional health benefits and so many delicious ways to incorporate almonds into your daily diet, why aren’t you already on the way to the store to pick some up?

Share with us in the comments below, how often do you use almonds in your diet?

The Myths Of Intermittent Fasting For Weight Loss

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Last Updated: 7th October 2016

Losing weight is something that many women around the world want to do. Intermittent fasting for weight loss is becoming more important. There are many benefits shared and statements made to show how it works. Do intermittent fasting weight loss programs really work? Are they good for your body?

There are also other statements made to show that this type of diet doesn’t work; that it’s dangerous for you. Are they really right or could you try the diet temporarily?

It’s time to work out the truth from the lies. Here’s a look at all the myths of intermittent fasting to help you find the best weight loss plan for you.

What Is Intermittent Fasting Weight Loss?


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Image Source: Visual.ly

Before we even get started with the myths and truths, it’s important to understand what intermittent fasting really is. Does this mean eating or drinking nothing at all for an entire day? Should you only fast for a certain number of days or for a full week or month? Just how does the diet work?

The main benefit of intermittent fasting for weight loss is that it encourages people to eat fewer calories. Dieters find it easier to create a calorie deficit, without feeling like they are cutting everything out. While they eat at different times to normal, they will still get a healthy amount of calories into their day.

There are different types of fasting diets to try. One of the most common right now is the 5:2 diet, which changes to 6:1 while maintaining weight. A person will eat 500-600 calories for two days of the week but the other days they can eat a normal amount. The two days can be hard, but they are realistic, and people are less likely to binge because they can normally eat during the rest of the week. When it comes to maintenance, they will eat 500-600 calories for one day a week and the rest of the week eat normally.

Another intermittent fasting diet is the Eat-Stop-Eat diet. On this one, people will follow a normal diet but include a complete fast for 24 hours once or twice a week. They will only drink water during this time, and the followers get to choose when they do the fasting. Many will choose from dinner to dinner since they find it easier to cut out breakfast and lunch during the days.

The 16/8 diet has also become popular. People will eat all their calories during an eight-hour window, usually between noon and 8 pm. The rest of the time, they don’t eat anything.

People don’t eat more during the hours they can. The aim is to stick to a normal calorie amount for their weight and gender, so they reduce their weekly calories.

These aren’t the only intermittent fasting diets available, either. There are so many fasting ideas out there, and they all work effectively. It’s all about finding your favourite for your weight loss needs.

It Is Possible to Lose Weight!


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Image Source: Good Move Project

These diets do make it possible to lose weight. There are many myths that state they don’t, but studies have shown that they do work. This is only when the diets are followed properly.

The benefit is that people are able to control their hunger pangs. They know that no food is a completely off limit, but that they get to have their meals at a set time. It can also help those who have plans that they need to work around or prefer to have strict schedules for their diets.

Some of the health benefits noted have been a reduction in insulin responses. Because there is less glucose from the food, the body doesn’t have the need to release as much insulin during the day. This leads to a lower risk of diabetes.

There are many other health benefits, including hormone regulation and confidence boosts.

It’s worth making a note that the diets aren’t easy. If losing weight were easy, there wouldn’t be any overweight people in the world. This isn’t a miracle cure, and you will need to have the motivation to follow the plan.

Why So Many Myths?


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Image Source: Slideshare

If intermittent fasting for weight loss is so good, why are there so many myths? Why are people so insistent that this isn’t something worth following?

There are many reasons, but the main one is the constant statements; often by people who look like they should know the truths. Bodybuilders will often complain that they’re hungry or “experts” may claim that their diet is better for you. Marketers of other diets will say just how bad fasting for long periods of time.

The more someone is told something, the more they are likely to believe it. This is especially the case if they are told by people they trust and respect or are told the same thing by multiple people not even in the same friendship group.

Many of the myths are told to promote something else. People will claim that one diet is better than the other because they are promoting a specific diet. They don’t want to focus on any potential reasons not to try that diet. Celebrities and bodybuilders endorsing certain products for money will also make sure they promote their product and focus on the myths of the intermittent fasting diets.

There are also mixed results from studies. These mixed results are usually due to limitations in the studies that are taken into account by the people reading the studies. Many will take the studies at face value, rather than comparing how the different studies were carried out and the type of people doing the studies.

This problem has been noted with numerous myths. Researchers have looked into why the studies come out with different results and assess the limitations involved. It could be that people in the studies weren’t following a healthy diet plan or that they had medical conditions that affected their ability to lose weight.

It doesn’t help that people aren’t interested in actually reading through the studies. They don’t want to make their own conclusions and will listen to the media or the endorsements instead; often selecting the most damaging or scariest of points to work on their agenda.

You’ll Get Fat Skipping Breakfast


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Part of intermittent fasting involves skipping breakfast. There will be many people telling you that this is dangerous and will just make you fat. Breakfast is often spouted as the most important meal of the day.

According to those against intermittent fasting weight loss, skipping breakfast will lead to being hungrier throughout the day. Your body already goes through a long fasting period during the night, and it needs food to start your day. If you don’t eat breakfast, you’re more likely to gorge on food later, and that will lead to weight gain.

The truth is there are some studies that show skipping breakfast leads to weight gain. There are also studies that show skipping breakfast helps to lose weight.

Those who skip breakfast in a general day are less likely to be health conscious with the rest of their meals. They’ll snack on high calories foods. Those who are skipping as part of a weight loss diet will stick to healthier meals when they do eat.

The main difference in the studies is when they involve children and teenagers. Those who eat breakfast are more likely to do better in school because they find it easier to concentrate.

This is one of those myths that depends on the individual. There are some truths, but if you’re following a fasting diet for your weight loss efforts, you will usually find that you lose weight.

Fasting Will Slow Your Metabolism


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Image Source: NF Tips

This is another common myth, and can be backed up by those following crash diets. If the body doesn’t get enough food, the metabolism slows down to counter the fewer calories it is getting. Rather than burning the calories your body has stored, it will adapt to survive on less.

It’s important to remember that this is an intermittent fasting diet. Rather than consuming calories throughout the day, the calories are being consumed in set sittings. There isn’t change to some calories, so there is no need for the body to slow the metabolism down.

Even not getting the full calories for 24 hours won’t change much. There are plenty of people who will eat less for 24-48 hours without even meaning to in cases, simply because they don’t feel hungry. Their metabolic rates don’t decrease because of this. It takes weeks of starvation for the body to go into what is dubbed “starvation mode.”

Some studies show that it will take 72 hours for the metabolism to drop by just 8%!

You End Up Really Hungry


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Image Source: Life Vessel

If you don’t continuously eat throughout the day, you’ll end up hungry. This is a common belief, and it is time to work out the truth behind it.

Some people may find that they feel hungrier by switching from constantly eating to intermittent fasting. This is normal because it is a change to the system. However, it really depends on the type of food that you eat when you are allowed to eat. If you use your calories up smartly, you can get food that leaves you feeling fuller for longer, so you don’t feel the need to eat as much.

Hunger could also be in the head. People look at the time and think that they need to eat, so they feel hungry. Others will feel hungry because they are thirsty. It can lead to overeating the calories because your body isn’t actually crying out for food!

There are people who will have a quick snack, but usually not something that will keep them full.

Those who do feel the need to snack regularly may find intermittent fasting for weight loss much harder. This will come down to the individual, and some will binge later because they have not been able to eat when they’ve felt hungry. Others will find going hours without food easy, despite the start of feeling hungry.

Smaller Meals Throughout the Day Are Better for You


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Image Source: USA Today

This myth links to the skipping breakfast and feeling hungry myths. There are believes that eating smaller meals more frequently throughout the day is better for you than eating larger meals at intermittent intervals.

Studies don’t show this at all. It all comes back to the calories. Eating all your calories in one sitting and eating them spaced throughout the day still means you get the same amount of calories throughout the day. It doesn’t change anything about your body! You won’t see a reduction in your metabolic rate and your body will still burn the calories.

This will depend on the person, though. It’s worth remembering that element about hunger. If you are one of those that really struggles with hunger pangs, then you may find it much harder to have larger meals at intermittent intervals. You may find that eating smaller meals throughout the day is easier for you.

But this is on an individual basis. There’s no truth behind the belief that small meals are better for the masses.

Another reason for this myth is the belief that the health deteriorates without regular food. This is often because people start gorging on unhealthy foods when they feel hungry. Gorging is going to be bad, but sticking to the intermittent fasting plan is not going to have an adverse effect. Think about the food that passes your lips and makes healthy choices and you will find your health benefits.

You’ll Lose Muscle’


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Image Source: The Science of Eating

The body goes into starvation mode and then eats at the muscle rather than the stored fats. That’s the reasoning behind this myth, but it is not truth.

It is easy to see where the myth comes from, though. The body can start to eat the calories in the muscles, but that is usually with extreme crash dieting to the point of barely getting any food. It also means the person isn’t doing exercise to protect the muscles in the body. As the weight gets so low, the body will start to get the calories from the muscles.

However, for the intermittent plan, the diet isn’t going to cause muscle loss. The diet doesn’t give your body a chance to do that! You’re also still getting plenty of protein to help build the muscle while you lose weight!

Intermittent fasting is popular with bodybuilders. If it meant a loss of muscle, do you think they’d really still stick to their diets? Wouldn’t they move to something that isn’t as damaging? The bodybuilders are able to keep their fat percentage low while having the energy to do the workouts they need to build their muscle.

You’re not cutting out exercise with this diet. You’re not reducing your calories so much that you’ll struggle to do it all. You’re just getting your calories at strategic points and not as often as you would with a normal eating pattern.

Your Brain Needs the Fuel Constantly


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Image Source: Japple Fitness

Remember above about breakfast? There are studies that show children and teenagers work better at school if they have had breakfast.

There are a few reasons for this, and those reasons have led to the myth that intermittent fasting leads to the brain not getting the fuel it needs. This diet can lead to poor concentration and memory loss.

The truth is that in a developing body it does need the fuel to help. Those children and teenagers who eat breakfast will get the energy they need for their initial start and find it easier to concentrate. Their bodies need extra calories compared to adults, often because they are much more on the go.

When it comes to adults, this is certainly not the case. Some people may find it easier to concentrate, but the brain doesn’t just stop working. You won’t be at risk of memory problems. If this were really true, the human race wouldn’t be as big as it is! Just think about the amount of people who have gone without food throughout history and have lived, reproduced and helped continue the race.

The belief in this myth is linked to the brain needing glucose (blood sugar). While it does need this, it can also get the energy from proteins. At the same time, the body is very good at regulating everything that it needs. It’s designed like this, so 24 hours of not eating are not going to affect it negatively! You’ll still have the same amount of glucose to keep the brain working.

The biggest reason people believe this is because they focus on hunger. They get it in their head that they can’t function properly, and this creates a placebo effect. If they got out of that mindset, they would be able to keep going throughout the day. Like many of the other myths, this is very individually dependent, but the science is on the side of the diet.

While the glucose levels within the body will remain stable, there will not be the same response by the body. The pancreas won’t release as much insulin, so instead of the myth against the brain, there is the truth that the body benefits from less insulin. There is a lower risk of type 2 diabetes.

The Health Is Negatively Affected


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Image Source: Authority Nutrition

One of the biggest myths told is that the health will be affected. You may hear the phrase “that can’t be healthy,” and it’s not because you’re not eating that much. It’s the type of food you’re eating.

There is a belief that those who fast will gorge on food when they are allowed to eat. They’ll get all the food that they haven’t been allowed throughout the day, and eat too many calories. They’ll also make the choice of chocolate over fruity goodness, so won’t get the nutrients the body needs.

However, this isn’t the case. Those who are on a specially-designed intermittent diet for their weight loss will make sure they get their nutrients. They will follow a healthy eating plan in the hours that they can eat, so they focus on good food that fills them up and gives them energy.

The diets don’t cut out water from the diet. People are allowed to drink when they need to, and this can often help to deal with hunger pangs. Their bodies aren’t starved of water for hours at a time.

There’s No Calorie Deficit


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Image Source: Greedy Health Junkie

One of the biggest lies out there is that you won’t create a calorie deficit, but you’ll still lose weight. This is a myth that surprisingly a large amount of people believe. If this were the case, the diets would be miracle cures, and there wouldn’t be anyone overweight!

As mentioned above, the diets do create a calorie deficit. They just do it in different ways to normal crash diets or healthy eating plans. For example, the 5:2 diet only creates a deficit over two days. You go back to eating normally the rest of the week. However, that calorie deficit is a large amount, at around 1500-2000 calories each day. This isn’t enough to create a starvation mode, though!

The aim of the other five days on this diet is to follow a healthy plan and not overeat the calories. That way the weekly calorie deficit is created to help lose weight one week from the next. If a person has overeaten on calories throughout the week, the fasting won’t create the deficit, and there wouldn’t be a weight loss at the end of the week.

All intermittent fasting diets are like this. They all require a healthy eating plan when someone is allowed to eat. This doesn’t just help to create the calorie deficit but also ensures people get all the nutrients they need throughout the week.

You Won’t Lose Weight Because You’ll Gain Muscle


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Image Source: Muscle Research

This is one of those strange myths that shows people haven’t really done their homework. Fat and muscle are two different elements of the body. Neither can change into the other. You can build muscle while you lose fat and muscle can become flabby and look similar to fat, but fat will not turn into muscle!

The idea that you won’t lose weight because your body will just turn muscle into fat is ridiculous. Even the idea that you’ll lose fat and gain muscle isn’t completely true.

You will need to do exercise to build and tone muscle. Yes, you can do that on these diets, and you will build some muscle throughout, but it isn’t going to replace your fat completely. It takes longer to build the muscle.

The problem really is the scales and the way they measure your weight. They take an overall look at your weight, which can take into account fat, muscle, water retention and more without separating them. If you suddenly increase your exercise amounts, it’s not going to be a sudden growth of muscle, but your body is countering for the amount of exercise you now do. Follow that plan for a couple of weeks and it will all even out so you go back to losing weight.

A pound of muscle and a pound of fat will be the same. The difference is the amount of space the two take up in the body. Unless you’re training for a marathon or fitness competition, there are slim chances that you will see the amount of muscle take up the same space as the fat.

You’ll Gain the Weight Back Afterwards


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Image Source: Surgical Weightloss Wisdom

When it comes to crash diets, you’ve likely followed the plan and then just gained it all back again. This is common, and there is a reason for it: you go back to eating the old way. Crash diets don’t help you change your habits.

Those who have followed long-term diets will also find sometimes that they gain weight. They get complacent or decide that they don’t want to stick to the maintenance program for the rest of their lives. It’s not the diet that hasn’t work but their mindset and decisions.

The same applies to intermittent fasting weight loss plans. If you don’t stick to the maintenance plans, you will end up gaining the weight afterwards. However, there are maintenance plans because they are lifestyles that you can stick to for the rest of your life. This indicates that they are healthy and helpful for you.

Those who have found they gained the weight again likely didn’t stick to the plan. It may have been a choice they made because they wanted to follow an older plan or it may have been a lack of maintenance. One truth in all this is that maintenance is harder than weight loss because it goes on for much longer. The problem is people would rather blame the plans than their own actions.

The diets do work for the long term. They are designed to help you lose weight and keep it off in the long run. You just need to have the motivation and determination to succeed at that.

One Plan Didn’t Work so the Others Won’t Either


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There are many different types of intermittent fasting plans. Many believe that since one didn’t work then, the others won’t either. After all, they all have the same idea regarding food and calorie deficits, right?

This is completely wrong. Some diets will be easier for people to stick to while others have elements that people focus too much on that they hate. Having two days where you eat nothing at all may seem too drastic compared to reducing your calories to 500 for two days a week. Likewise, eating only 500 calories for two days may seem too hard for those who would prefer to eat in an eight-hour period seven days a week.

You can only consider yourself and your preferences. Look at your current eating patterns and try the different diets, with the one that sounds most favourable for you first. Weigh them all up against each other and make sure you do put the effort in.

At the same time, you will need to have the determination to succeed. Too many people go into diets believing that they won’t work and then find them very hard to stick to. They find any reason for them not to work. If you go in with a negative mindset, you won’t find that they do help you lose weight and keep it off afterwards.

Should You Follow an Intermittent Fasting Diet?


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With all those myths considered, is this something that you should follow for your weight loss? It’s not as easy to say yes or no. This really will depend on you as an individual.

Now that you’ve learned the truth behind the myths, it’s up to you whether you believe that this is a diet that you can stick to. There aren’t any tough restrictions on the type of food that you can eat, but on the times that you can eat them. You will need to be tough on yourself about sticking to lower amounts of calories on certain days if you’re following the likes of the 5:2 diet or sticking to only eating during certain hours of the day.

Overall, you could find that the diets are good for your health. While you reduce the times that you’re eating, you’re not cutting out nutrients or calories completely. You’re just taking them in at different times of the day. It can just get very tempting to snack.

If you need to eat regularly for medical needs (such as taking medication), this is likely not going to be a weight loss plan for you. However, skipping a meal and having your calories later will not affect a normal healthy person. You’d not going to go into starvation mode, and you won’t make your brain stop working!

It is a diet worth considering. There are pros and cons to all weight loss programs, but most of the cons of this one are surrounded by myths.

Just always remember that you should choose the diet that works best for you. The effects may vary, but make sure that you don’t compromise your health while going through options.

Making The Perfect Protein Shakes For Weight Loss

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Protein Shakes Image Design 1 1024x562 - Making The Perfect Protein Shakes For Weight LossIf your goal is weight loss, protein shakes are DEFINITELY a good way to go! They’re the perfect addition to any diet and workout program. In fact, they can help to make your diet more effective, not to mention a whole lot easier.

Below, we’re going to get into the complete guide to making awesome protein shakes for weight loss. We’ll look at why protein shakes can help you lose weight, what you can use to make them, and when to have a protein shake. By the time you reach the end of this page, you’ll know everything you need to make that perfect protein shakes for weight loss.

Why Protein Helps with Weight Loss

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When you think of protein shakes, no doubt your mind flashes to a heavily muscled bodybuilder gulping down an entire blender full of liquid. But that’s not all protein shakes are good for! In fact, there are A LOT of reasons you should be drinking protein powder for weight loss:

More Muscle—  Yes, protein powder will help you to build muscle. However, it doesn’t have to be those massive, swollen muscles you see on career bodybuilders. There are many protein powders that target lean muscle mass, helping you to build sleek muscle rather than sheer size. The more muscle you have, the faster you burn fat. Increasing your muscle mass is the key to better weight loss— not just now, but in the long term!

Faster Metabolism—  Increasing your muscle mass will speed up your metabolism drastically. Muscle burns a lot more calories than fat, so increasing your lean muscle mass will force your body to burn more energy. Once you’ve torched the calories you already ate, your body has to tap into your stored fat. This leads to not just weight loss, but fat-burning! Protein shakes will give you a metabolism boost that can lead to serious long-term, sustainable weight loss.

Feel Fuller—  Have you ever finished a protein shake and thought, “What can I eat next?” Of course not! Protein shakes are incredibly filling. But more than that, they’re satiating. When you have a protein shake, you occupy your digestive system for a few hours, but you also trigger the appetite hormones that tell your body you’re satiated. You’ll find that having a post-workout protein shake is the best way to recover from an intense training session, and it can keep you full until your next meal.

Controlled Calorie Intake—  When you’re hungry, you can go all out and eat WAY too much. We’ve all done it! But with a protein shake, you know exactly what you’re putting into your body. Your average scoop of protein powder contains between 100 and 160 calories, and you know what’s in the milk, fruit, and other ingredients added to your protein shake. It’s much easier to stick to your healthy calorie intake when having a protein shake. Much less risk of overeating!

As you can see, protein shakes are EXCELLENT for weight loss. They’re not just good for bodybuilders and athletes, but they can be an awesome option for anyone who is trying to shed those last few pounds.

What to Use for Your Protein Shakes

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Now that you know the “why” it’s time to get into the “what.” Specifically, what the heck should you be putting in your protein shakes?

There are so many ingredients to choose from, and it can be tough to decide what makes a good protein shake. Thankfully, we’ve done the research to find out what your best protein shake choices are.

The Protein

There are so many different types of protein to choose from:

Whey protein is fast-acting and easy to digest, but those with lactose intolerance can’t handle it.

Egg white protein is slower-acting, great for those with lactose intolerance, and packed with nutrients, but it doesn’t have as good an amino acid profile as whey protein.

Soy protein is vegetarian and vegan-friendly, but there is the risk of phytoestrogens (which decrease testosterone).

Pea protein is also 100% vegan/vegetarian and far less likely to be GMO, but it’s not as easily digestive or bioavailable as whey protein.

Each protein has its pros and cons, and it can be difficult to choose the one that suits your needs best.

For most people, whey protein is the best option. Unless you’re vegetarian/vegan or you have to avoid lactose, it’s the protein that has the best nutritional profile, the highest amount of amino acids per serving, and delivers the best results. It’s also the best-tasting!

Flavor is another thing to think about:

Vanilla flavored protein powder is one of the most common options, and you’ll find it’s usually a fairly mild-tasting protein powder. It mixes well with just about any fruit, and it tastes great with most liquids.

Chocolate-flavored protein powder is good for those who don’t like the “chalky” texture of vanilla-flavored protein powders. It also has a stronger flavor that will hold up when mixed with water or almond milk.

Citrus-flavored protein powder usually comes in either orange or lemon flavors, and it’s usually mixed with sports drinks or juices. It’s a great option if you want to make green smoothies and veggie-heavy protein shakes.

Unflavored protein powder is great for mixing with juice, water, soups, and stews. However, it tends to be more expensive and is never truly “flavorless.”

Of course, you can find all sorts of crazy flavors: double chocolate, cookies and cream, caramel, cappuccino, and the list goes on. These flavors tend to be hit and miss—either they’re absolutely delicious, or they’re nowhere near as good as the basic chocolate or vanilla.

The flavor of your protein powder will affect the types of protein shakes you make. But that’s not the only thing that matters.

The Liquid

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The liquid you use for your protein shakes is almost as important as the protein powder itself.

Water— Tasteless and containing ZERO calories; water is the perfect option for those who want to lose weight. However, most protein powders taste pretty gross when mixed with water.

Milk— This is the liquid of choice for those who want to enjoy their protein shake. It’s a bit higher in calories (120 or so per cup), but it hides the “powder” taste of the protein. It’s also the best to ensure your digestive system can easily break down and absorb the whey. On the downside: lactose.

Nut Milk— Almond and cashew milk are the two most popular “milk” options for the lactose intolerant. They’re best when mixed with a strong-flavored protein powder, as the protein powder helps to hide the “faux milk” flavor.

Soy Milk— Yet another good option for mixing with most protein powders! Soy milk actually adds more protein to the mix, so it’s a good way to improve the amino acid profile of your protein shake.

Yogurt— If you’re going for more of a smoothie than a protein shake, you’ll definitely want to try yogurt. It’s higher in fat (good for fat-burning) and calories than milk, and it’s a bit thicker. However, it’s also a tad sour, so it pairs beautifully with most fruits–even citrus fruits!

Juice— If you have a citrus-flavored or flavorless protein powder, you can make yourself a smoothie or juice-based shake. It’s great for those who want to add more veggies or fruits to their daily diet!

The Added Ingredients

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Once you’ve chosen your type of protein powder and the liquid you want to use, there are a lot of ingredients you can add to your “perfect” protein shake:

Fruit— Most protein shakes tend to have some kind of fruit in it: strawberries, blueberries, bananas, pineapple, oranges, mango, and the list goes on. Fruit provides an extra dose of natural sugar, along with vitamins and antioxidants. However, remember that too much sugar is bad for you, and it could actually set back your weight loss. Limit yourself to one serving of fruit per shake!

Veggies—  For those who are trying to lose weight, adding veggies to your protein shake is a great way to go. Not only will you increase your fiber intake, but you can get more of those fat-burning nutrients found in dark, leafy greens like spinach and kale. However, veggies don’t mix well with milk-based protein shakes. If you want your shakes to taste good, you may want to add veggies into a shake made with juice as the base.

Grains— Oats make an awesome addition to your protein shake. It provides a bit of carb to restore your energy after working out. However, remember that grains provide carbs, which you want to try to limit to lose weight. Add no more than a spoonful or oats, granola, or other grains into your smoothie.

Seeds— Amaranth, flax seeds, and chia seeds are just a few of the awesome seeds you can add into your smoothie. Seeds are packed with not only protein, but also fiber, minerals, and antioxidants. A spoonful of seeds can make your protein shake A LOT healthier!

Nuts— Nuts contain healthy fats (Omega-3 fatty acids and polyunsaturated fats) that will promote weight loss and improve your heart health. However, they’re also high in calories thanks to all that fat. Adding a spoonful of peanut butter, almond butter, or even raw nuts into your shake will make it more of a meal than a snack. However, if you’re having a protein shake as a meal replacement, adding nuts will be a good way to get more fiber and healthy fats!

Spices— Nothing adds delicious flavor to your protein shakes like organic vanilla extract, cinnamon, cloves, and pumpkin spice. Best of all, these spices contain zero calories and A LOT of flavors. You won’t need them thanks to the fact that your protein powder is already flavored, but they can add a bit of variety to your protein shakes.

Dark Chocolate— Because YES! Who doesn’t love chocolate? Dark chocolate is bittersweet, meaning it were low in sugar and packed with antioxidants. It makes an excellent addition to any shake, and it will do wonders to improve your cardiovascular health.

You have the list of ingredients, so it’s up to you to mix and match them according to your weight loss goals and diet allowances. The beauty is you have SO MANY options so you can make a different protein shake every day!

When to Drink Your Protein Shakes

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You shouldn’t be drinking protein shakes just because they’re delicious, but they should serve a purpose. The time of day you drink them will determine what that purpose is:

Morning— It’s a well-known fact that a protein-heavy breakfast is the best way to kick off your day! Not only will it give you lots of energy for the work morning, but it will keep you full–preventing you from snacking mid-morning.

60 minutes before a workout— If you want more energy to push yourself hard, have a protein shake an hour before your workout. It will provide the fuel your muscles need to hit those weights or the running track harder.

Immediately after a workout— Post-workout protein shakes speed up repair and recovery and stimulate the growth of new muscle tissue. This is potentially the BEST time of day to have your protein shake.

Lunch— Instead of eating lunch, why not substitute it for a protein shake? It’s rich, tasty, and the perfect way to fill up without overdoing it on calories. Protein shakes are a good meal replacement, especially if you mix in a lot of other ingredients (fruits, nuts, seeds, grains, etc.).

Just before bed— Having a small protein shake before bed will give your body the nutrients it needs to make repairs overnight. Just make sure to choose a slow-acting protein (like casein), as that will deliver amino acids in a steady stream rather than a sudden burst (like with whey protein).

How To Boost Your Weight Loss With Super Foods

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Super Foods Image Design 1 1024x562 - How To Boost Your Weight Loss With Super FoodsHave you ever heard of the term super foods? While looking for ways to boost your weight loss, you may have come across the term in passing.

It’s a popular term when talking about certain types of food, such as fruits and vegetables. They’re known as the unsung heroes of the diet to help improve the metabolic rate, keep the body going, and provide energy when you need it the most.

The problem is that when you look at them, initially it can seem like they are boring. It may feel like you have no variety, and that makes it very difficult to lose weight. But this certainly isn’t true. With the majority of super foods, you can add them to meals to spruce them up! You’re not cutting other foods out of your diet at all, but adding in the super foods to boost your weight loss efforts.

While they’re not a miracle cure, they are beneficial. They also help to boost the health while you are losing weight.

Here’s all you need to know about super foods and using them for your weight loss efforts.

It’s Not All About the Fruit and Veg!

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There are a lot of misconceptions about super foods. When you take a first look at the list, you will find a lot of plant based foods. There are plenty of fruits and vegetables that you can enjoy, which can make the list seem boring and unadventurous.

Want some great news? It’s not all about the fruit and vegetables. Sure, these foods make up the base of the list, but there are dairy and fish products on the list too. Salmon is just one of the best options you can add to your diet.

That’s all great, but what’s so important about eating these so-called “super foods?” What exactly do they do and how exactly do they help your diet?

Honestly, the term is more for marketing purposes. Give something the title of being super, and everyone wants to jump on it. People want to be superheroes, while they know that super villains are extremely powerful. It makes sense when they hear the term super food that they want to jump in on that, too.

The term is focused on the type of benefits that someone gets from eating the type of foods. They are extremely healthy for a person, as they’re full of vitamins, minerals, and amino acids that the body desperately needs.

Super foods are often marketed as weight loss miracles. Really, they just help to get the body in the best shape possible to lose weight easily and keep it off in the long term. They are lower in calories while offering the protein and fibre that the body will need to feel fuller, so you don’t end up eating as many calories throughout the day. Your body creates that needed calorie deficit to burn the extra calories you’ve held over the years.

There isn’t quite a medical definition for super food. That doesn’t mean they don’t offer medical benefits, but there isn’t quite a term in the medical dictionary that encompasses why we need to eat them or what they will do for the body.

Studies have shown that certain types of foods help to battle against chronic disease. They can prolong life and help someone get the antioxidants they need to fight against cancers and dementia.

They’re Easy to Get Into Your Diet

One thing you may not realise is that super foods are extremely easy to get into your diet.

We know deep down that fruits and vegetables are good for us. We know that we need to eat more of them, but we often think that they’re difficult to get into our diets. All the fatty foods just seem so much easier.

The truth couldn’t be further away from those thoughts. Really, fruit and vegetables are extremely easy to get into our diets.

Like Ive said above, this isn’t about completely changing your diet only to focus on super foods. The whole benefit of super foods is that you can add them into your normal, everyday life. It’s all about adding them into your current lifestyle to boost your efforts.

This could be through adding one or two extra vegetables to your salads or pasta dishes. You may decide to throw in some fruits to your snacks or add something extra to your sandwiches for work. You really can seamlessly add in the super foods to your diet.

Just which Super Foods do You Need to Get?

Now that you know what super foods are and how easy you can get it into your diet, it’s time to look at the foods you need to add in and what you gain from them exactly. You may be surprised at the number of foods that are on the list to give you variety in your diet.

Get Lycopene from Tomatoes

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Egg and Tomato Salad

The first superfood to add to your list is tomatoes. You likely already get these in some of your pasta sauces, salads, and sandwiches. It’s worth making sure you have them every other day or so.

Tomatoes are full of an important antioxidant called lycopene. This antioxidant is what makes eating tomatoes so important: it’s very hard to get lycopene from anywhere else. There have been studies that show you can protect your skin from harmful rays of the sun just by getting this antioxidant into your system. It’s one of the best defences against skin cancer. You’ll also find that it fights against some other cancers and aids with reducing cholesterol level.

High cholesterol leads to problems with blocked arteries, high blood pressure, and heart disease. So, not only are you losing weight with this super food, but you’ll also improve your longevity.

On top of that, tomatoes are very low in calories. They are mostly water based, and offer plenty of vitamin C without all the extra acids and bitterness that some oranges and lemons have.

Tomatoes are also an excellent source of fibre. Eating them with other fibre and protein filled foods will help you lose weight since you’ll be encouraged to eat less throughout the day. The fibre breaks down slowly, which also helps to keep the blood sugar levels and insulin response down.

I really can’t stress just how easy it is to get this super food into your diet. You likely already eat it without even realising, because it is one of the simplest and cheapest options available. If you don’t, consider getting it through tomato based pasta sauces, salads, sandwiches, and even just eating them on their own as snacks!

Get Phytonutrients from Blueberries

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Blueberry Cobbler

Out of all the super foods, you’ve likely heard about blueberry benefits the most. Blueberries are chock full of antioxidants to help right against cancer, dementia, and other age-related problems. Antioxidants are essential to the body, but we tend not to get that many because we don’t eat the right type of foods. Fruits are full of them without you having to think about portions really. Blueberries and other types of berries are especially beneficial.

The antioxidants in blueberries are more specifically known as phytonutrients. Rather than just fighting against the development of free radicals in the body like many other antioxidants, they neutralise them. They actively help the cells to grow back normal and healthily, preventing many of the signs of aging and problems with cell damage in the future.

Like tomatoes, blueberries are extremely easy to get into the diet. They’re delicious when baked into muffins and bread, and you can add in many other antioxidant-filled fruits at the same time. Mixing them with black berries and raspberries tend to work out the best since they all have similar textures and juices.

You can also throw in a handful of blueberries to salads, your morning porridge, or even into a tub to snack on throughout the day. They also work blended with a green smoothie so you can benefit from many superfoods at the same time.

Throw In the Acai Berries

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Acai Berry Smoothie

Blueberries and raspberries are among the best fruits that you can get easily from the grocery store. But they’re not the best fruits for antioxidants when it comes to world fruits. Acai berries are among the best options around, and you can get them from the majority of health stores or online. In fact, they have become so popular that a lot of grocery stores are now starting to stock them in larger amounts.

Acai berries are a dark red in colour, but you can buy powders and acai supplements from some health stores. They are full of various antioxidants that help to fight against the free radicals in your body and improve your circulation. You’ll also find your immune system is better supported.

As well as the antioxidants, they are full of vitamins A and C, helping to support tissue and cell growth. There are also claims that the acai berries help to support weight loss by encouraging the body’s metabolism to speed up. These claims still need to be researched, but the fibre in them will at least make you feel fuller.

And getting this super food into your diet is extremely easy. You can add the fruit to others and enjoy a super food fruit salad or throw them in with vegetables. It’s also possible to crush them to make juice. You just need a glass or two of acai berry juice to gain all the health benefits you could possibly need.

Pour some acai berry juice into a traveling mug and drink it on the way to work. You really have no excuse with this one.

It is also possible to make the juice into ice cubes. You can then add them to your water to give a little hint of the flavouring while you drink it.

Switch the Spinach Out

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Stir Fried Spinach

Right now, you may eat plenty of spinach. You’ve heard it’s great for iron levels and is an excellent source of calcium, zinc and many other minerals.

Well, it’s time to make a change to its cousin kale. Kale is full of some of the same phytonutrients as blueberries, which means it fights against the likes of cancers and dementia. As a woman, you may worry heavily about the development of ovarian or breast cancer. The phytonutrients within kale have been linked to neutralising the free radicals that cause both of these female cancers, meaning you can live a long and happy life.

Studies have shown that the phytonutrients also help to boost the liver’s ability to produce enzymes needed to fight cancer. So, if the free radicals still get into the cells and damage them to the point where they become cancerous, you have a better chance of fighting off the disease.

It is also full of the minerals like calcium and iron. If you have low iron problems, especially during certain points in your menstrual cycle, it is worth getting more kale into your diet. You’ll naturally boost the amount of iron in your body for it to absorb and get into the bloodstream. While all dark leafy vegetables are food for this, kale is one of the best options available as it is chock full of iron.

Likewise, it is full of calcium. Many people believe that calcium is only available through dairy products, but that is certainly not the case. Your body needs calcium to build strong bones and teeth. By getting more through your diet, you reduce the risk of developing osteoporosis later in your life.

So, how do you get kale into your diet? It’s another one that you can do without thinking. When making salads, switch lettuce for kale. It does have a slightly more bitter taste, but you can counter that with your other salad vegetables. You can also add kale into your omelets, pasta dishes, and much more. Kale is also a great base for your green smoothies if you want to try them.

Get Protein through Beans

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Black Bean Mexican Rice

No, you can’t use any beans. When it comes to superfoods, black beans are the ones that you want to get. Just a cup full will give you 15g of protein, without even thinking about meat if you’re a vegetarian. You can also get fat, but not the saturated kind.

What does that mean for you? Well, you don’t have food that will clog up your arteries. While the body needs fat, it needs the right kind. Saturated fats just lead to the arteries being clogged up with fat. The blood can’t get through the arteries properly, so your heart struggles to get everything it needs and get the right amount of blood to the rest of your organs. You’re at a higher risk of developing heart disease or having a heart attack.

Black beans are also full of fibre. With both protein and fibre working together, you’ve got one of the best super foods to boost your weight loss efforts. The two food groups that break down the slowest are in abundance on this one food!

Fibre is also an excellent way to keep your digestive system working in full. When your digestive system is backed up, you can end up feeling bloating. Your mood slumps, as you try to work through the food that has caused all this. With this super food, you don’t have to worry, which offers that little extra to aid with your weight loss efforts.

And then there’s the iron and antioxidants that are in large amounts with your black beans. Antioxidants help to keep your immune system fully functioning. When you feel 100%, you’ll find it easier to stick to a diet. You don’t reach for the bad stuff as much so you can create a better calorie deficit. You also feel well enough to move more, helping you burn more calories and tone your muscles.

The iron will also help with energy levels. When your iron levels drop, you will start to feel fatigued and suffer from a shortness of breath. The last thing you want to do is hit the gym! By getting more black beans in your diet, you’ll have better energy levels to go for your runs or make it to those aerobic classes—whatever it is you do for exercise. You’ll find it much easier to stick to an exercise plan and still have the energy to make your meals and enjoy your food.

But how do you get black beans in your diet? It’s not as difficult as it may initially sound. The first thing is to look at making a chilli or pasta dish that incorporates them. Add them in instead of or with your kidney beans and throw them in with the tomato based sources: two super foods for the price of one!

You can also throw black beans into salads, especially bean salads. They work extremely well with white beans, kidney beans, and much more. All these other beans are also excellent sources of protein and fibre, just not as much as the black beans.

If you’ve never tried black beans in the past, use this chance to explore something new. This helps the super food boost your weight loss efforts even more. We tend to get bored of following the same foods and meal plans, so adding something new and exciting helps us stay on track a little easier.

Reduce Cancer Risk with Broccoli

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Broccoli Cream Soup

You’ve heard that broccoli is good for you. The problem is you never really wanted to believe it. It looks like mini trees, and who really wants to eat that?

Well, you should start to add it to your diet. Broccoli really is one of the best vegetables for your health needs, and it will help you with your weight loss efforts. It’s the super food that extremely cheap and versatile at the same time.

Did you know that you can get the majority of your daily intake of folic acid with just a cup of broccoli? If you’re pregnant, there’s never a soon enough time to add it to your diet. You will make sure your little one grows perfectly. And one cup full really isn’t that much when you consider the size of broccoli!

It’s also chock full of vitamin C, which is one of the most important vitamins to add into your diet. The body can’t make this one or store it in any way. That means once you eat it, it will be absorbed and used. If you go a week or so without vitamin C, your body doesn’t get it at all. You’re left with an impaired immune system, so you’re more susceptible to colds and other illnesses.

On top of all this, broccoli is full of phytonutrients that help to prevent the growth of tumours. They can also help you recover from tumours if you have them and are facing some treatments because of them.

You also get plenty of iron, calcium, and many other nutrients. Overall, broccoli is one of those vegetables you should add to your daily intake if you want to live a long life, full of strong bones and energy. And when it comes to weight loss, strong bones and energy are essential. You’ll have the ability and mindset to get out and exercise, while you stick to a healthy and balanced diet.

Getting broccoli to your diet is extremely simple. You can switch your chips and dips for raw broccoli sticks. Add in some carrot and cauliflower for a few more nutrients. Create a tomato salsa to dip your broccoli into so you can get rid of some of the bitterness within the vegetable.

Cooking it is also a simple option. Throw it into your stir-fries and other Asian-inspired dishes. You can also add it into pasta bakes or just enjoy it on the side of your fish or meat with your potatoes.

Get Healthy Fats on a Daily Basis

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Healthy Homemade Avocado Toast

Have you heard that avocados are worth adding to your diet? They are certainly one of the super foods to think about adding to your diet on a daily basis.

This vegetable/fruit—which one do you class it as?—is full of healthy fats. Yes, your body desperately needs some fats, but the right type. Saturated fats aren’t healthy, but that’s not what you get with this green ingredients. They don’t saturate in the body, meaning that they don’t clog up the arteries. However, the fats do help your body absorb all the minerals that you take in with all the other super foods.

The downside is that avocados are higher in calories than most other fruits and vegetables. That is if you eat a whole one on a daily basis. You can get away with half or a quarter of an avocado with your salads or to add to your sandwiches. You can also throw some into your omelettes or even into pasta dishes and green smoothies.

Instead of making your traditional sandwiches with lettuce and tomatoes, opt for avocado and tomatoes and get two super foods in one.

You can Switch Avocados for Olives

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Vegetable Salad in Olive Oil

If you don’t like avocados—they can be bland and bitter for some—then you could opt for olives instead. Whether you love green, black or white olives, you’ll get the same monounsaturated fats from the super food.

Olive oil is created from olives, and it is considered one of the best types of oils to use in your cooking. However, olives on their own are much better for you when it comes to your weight loss efforts. One olive has just 7 calories, so you get all the benefits without the majority of the extra energy!

And olives still have all the fibre within them. When they’re breaking down in your body, they’re not as likely to create the insulin response since there won’t be the glucose. You don’t have to deal with the sugar crash, which often leads to you eating far more calories than you really need to. On top of all this, you’ll have the energy throughout the day to keep your exercise efforts up.

To add olives into your diet easily, just throw them into a salad or add them to your pasta dishes. If you’re a pizza fan, you can also add them in with your other toppings or just have them on their own for a snack. Many restaurants will offer olives as a side or starter dish, so consider opting for them when it comes to your next meal out.

Boost Your Blood Clotting Capabilities

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Kale Salad

While kale offers larger amounts of iron and other minerals, there’s one thing that it’s not as good as compared to spinach: helping you to clot your blood. Spinach is full of vitamin K, which is a necessary vitamin that many people forget about. It’s because of this that we create the white blood cells needed to clot blood and keep it thicker in our bodies.

Clotting the blood helps to build stronger bones, too. This is necessary if you want to live a long and happy life while losing weight. You see, if you don’t get enough calcium in your diet, losing weight can lead to osteoporosis and cause your bones to become brittle. While you’re exercising, you may find that you’re more susceptible to broken bones.

It’s time to avoid these problems by adding this superfood to your diet. Spinach can be drunk through a green smoothie, or you can opt for throwing it in salads instead of lettuce. You could even consider replacing lettuce in sandwiches with it or opting for using it as a bed for your cooked salmon and other super foods.

Get Your Omega-3 Each Week

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Salmon Steak

I’ve already mentioned salmon in passing. This is definitely one of those super foods that you want to add to your list, but you don’t need to eat it every day. The best thing about fish is that you just need to have it twice a week to get all the health benefits.

Salmon isn’t the only super food for omega-3 fatty acids. All those oily fishes, like mackerel and tuna, are worth opting for on a regular basis. And they can easily be added into your diet. The downside is they tend to be quite expensive. This is why only adding them in once or twice a week is great. You can get a large selection of frozen oily fish and only defrost a little at a time.

Omega-3 is a necessity. It balances out the omega-6 in the body, helping to reduce inflammation and improve the circulation throughout your system. Inflammation is one of the biggest causes of chronic pain. Our body reacts to something—often something that is good for us—and creates pressure on various nerves. Carpel tunnel, fibromyalgia, and more are all linked to inflammation in the body.

Of course, the inflammation also makes it difficult to keep the blood flowing properly. The organs don’t get everything they need, and this can lead to them not working as they should.

On top of all this, high levels of omega-6 are linked to high cholesterol levels, high blood pressure, and more. We’re more likely to suffer from cardiovascular disease and stroke.

Let’s not forget the benefits to the brain with omega-3 fatty acids. They help to keep inflammation within the brain down, improving memory function and protecting the cells within this part of the body. You’re at a lower risk of developing age-related brain diseases, such as dementia and Alzheimer’s disease by getting more oily fish into your diet.

Salmon, in particular, is full of B vitamins and selenium. The selenium has been linked to the prevention of cell damage. Not only does this help protect your mind, but you also protect your body from the development of cancer.

And how do you get salmon into your diet? Well, first you can cook a salmon fillet and enjoy it with those healthy vegetables already mentioned above. You can also add some to your breakfast or flake it up into some pasta with a tomato based source.

Fill Up with Fibre-Filled Oats

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Apple Mango Cream Cheese Oat Bars

Now we can’t forget the health benefits of getting more oats in our diets. They are another super food and have no link to fruits and vegetables! See, I told you there were some different types of foods.

Oats are packed full of fibre, making them a great way to start your day. After that long fast while you sleep, your body needs energy, and it wasn’t nutritious energy. By getting oats, you’ll give your body something to break down slowly, making you feel full all the way up to lunch time. You can even add plenty of fruit to add yet more fibre and plenty of nutrients. Remember when I mentioned blueberries and porridge just above?

Fibre isn’t all made up the same. Oats include a special type, which has been linked to lowering your cholesterol levels and lowering the risks of heart disease and other cardiovascular problems.

And oats aren’t just good for the fibre. They’re full of potassium, magnesium, and phytonutrients. The magnesium levels help with the regulation of blood sugar within the body, especially if you opt for wholegrain oats. At the same time, that fibre is helping the Oats digest slowly, which also encourages the oats not to sugar so quickly. Your body releases less insulin, so you aren’t at as high a risk as others of developing type 2 diabetes due to your body not becoming insulin resistant.

You don’t have to worry about eating porridge every single morning for the rest of your life. Oats are great for making healthy snacks, including oat biscuits and adding into muffins. You can pack your healthy snacks full of nuts, seeds, and other super foods to keep you going through the day.

Don’t Forget the Eggs

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The debate over whether chicken or eggs came first doesn’t matter. When it comes to superfoods, it’s the egg that you want to focus on.

Eggs are an excellent source of protein, especially the yolk, with just 72 calories. In fact, if you cut out the yolk you will still get a great amount of protein into your diet. For those who are vegetarians but still eat eggs and other similar types of animal products, they are a great way to make sure you keep your protein levels up.

Research has even shown that this superfood will help you lose weight. You just have to add it to your morning routine, and you’ll be good to go! And there are so many ways that you can do this.

Eggs can be high in cholesterol, but this is the good cholesterol that you want. Good cholesterol will protect your arteries by creating a barrier and allowing the blood to flow through the arteries freely. Having a high amount of good cholesterol in your body can help to remove the bad cholesterol from it. The downside is many tests will only check your overall cholesterol, rather than tell you which type is higher.

The most effective way of adding anegg to your diet is by opting for an omelette. You can throw in all the other super foods mentioned above, including kale and beans. Raw egg is sometimes added to green smoothies, but do be careful with this addition. Unfortunately, there are health risks, and you should always consult your doctor first. You can also boil eggs and add them to your lunchtime salads if you want a little variety.

Stronger Bones with Prunes

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Traditional Czech Cake With Plums And Prunes

Did you know that it’s not just the calcium that helps to build stronger bones? Polyphenols are an excellent addition, and you can get them through eating dried plums—better known as prunes!

Okay, so they sound like the food to eat when you get old, but they are definitely something you should add to your diet a little more often. Just try adding them once a week at first. It’s best to limit the amount, anyway. While they are a super food, prunes are dried fruit and contain a lot of sugar. The benefit of prunes compared to other dried fruit is that there is still plenty of fibre and other nutrients that aren’t lost through the dehydration process.

The amount of fibre is definitely beneficial. We’ve already looked at how this can help boost your weight loss by feeling fuller.

Prunes are among the easiest super foods to add to your diet. Throw them into a tub with some nuts and seeds as a snack while you’re at work. You can also blend them up with some Greek yoghurt or almond milk to create prune juice. Of course, you could just eat them on their own when you really want a snack.

Throw in Some Walnuts

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Pumpkin Cheesecake With Almonds And Walnuts

While oily fish is a great way to get the omega-3 fatty acids into your body, you do need to watch out for the amount that you eat. Yes, there is such a thing as having too much of a good thing.

So, when you still need to get those omega-3s, take a look at adding some walnuts in your diet. Do I need to go into the reasons why? Omega-3 is one of the best fatty acids to add into your diet, and it really doesn’t matter where you get it from, as long as you get it!

The benefit of walnuts is that they also contain plenty of fibre to help keep the digestive system working. The fatty acids also help to improve co-ordination.

Just throw some walnuts in with those fruits that we’ve already mentioned above. You can also add them to salads or just eat them on their own. Consider blending them up into some homemade smoothies and if you’re going to bake cakes or muffins, don’t forget to include them!

The downside to walnuts is that you may be allergic to them. If you have a peanut allergy, you’re not necessarily going to be allergic to other nuts. Talk to your doctor to find out what it is about the peanuts that you’re allergic to and consider another testing to find out.

Super Food Recipes You Need to Try!

Now that you have a list of great super foods to add to your diet, it’s time for some new recipes to try out. There are just so many ways that you can mix all the ingredients together, and none of them is really that difficult to do in the kitchen. You just need to be able to follow the instructions.

Kale, Almond, Banana Smoothies

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Let’s start with something simple, like a smoothie. You’ll just need a blender to mix everything together.

Start with:

  • A cup of kale
  • A half cup of chopped almonds
  • A banana
  • A cup of soy milk (better than almond milk for weight loss, but you can add almond milk instead if you want)

Pop all of them in the blender and just mix together. You can pour straight into your glass and be on your way. Store any extra in the fridge and have later on.

You could add some acai berries or chia seeds to this recipe if you want to add a few other superfoods to the mix. If you don’t like almonds, considering substituting for walnuts or sunflower seeds instead.

Sweet Potato and Egg Hash

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Eggs are your excellent source of protein, while sweet potatoes give your body the complex carbs with that little bit of sweetness. They’re better for you than regular potatoes, and can often curb the sweet craving so you keep the calories down and boost your weight loss efforts.

There’s no need to follow an exact recipe for this. Just throw in a mixture of your favourite super foods into the mix. This can include:

  • Tomatoes
  • Onions
  • Avocados
  • Spinach/kale
  • Olives
  • And maybe even some salmon

Just make sure you have three or four sweet potatoes (depending on size) and four eggs.

You can also add some cayenne pepper and other spices if you want to add that little extra bite to your morning meal.

How do you make it? It’s simple:

  • Chop up your sweet potato into cubes. Add them to a frying pan with a drop of olive oil.
  • Throw in your other ingredients, except the eggs. You’ll need to cook until softened and slightly brown.
  • Crack your eggs over the top of your hash in the four corners of your frying pan. Cook until your eggs are just the way you like them.

Breakfast is served! You can enjoy with a morning cup of coffee and know that your stomach is satisfied all the way until lunchtime.

A Delicious Salmon and Avocado Salad with a Stacking Twist

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When it does come to lunchtime, consider adding some fish to your diet. You can create a salmon salad but with a slight twist. Instead of throwing it all together on the plate with either your salmon on top or crumbled among the vegetables, create a stacking sandwich with your fish acting as the bread.

You just need some avocado, tomato and spinach with your salmon breast. Slice the breast through the middle lengthways, and layer your avocado, tomato and spinach within in. Create the sandwich and enjoy with a squeeze of lemon over the top.

It really is simple, and you can prepare it before you go to work. It will take just five minutes if you need to do it at lunchtime.

For something a little different, you could add some butternut squash slices into the vegetable mixture too and sprinkle with some almonds, walnuts or even basil pesto.

Make a Banana Sushi Snack

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Banana sushi is just something fun to create and allows you to pack together some different types of super foods.

Just peel a banana and then cover with your favourite nut or seed butter (depending on your allergies). You can then top with some hemp seeds, chia seeds, acai berries and walnuts. Just throw in a mixture to get some different tastes and enjoy your superfood snack.

Slice up the banana, so it is easy to pick up pieces with your fingers and eat as a snack. It’s also a great option to add for guests in your home.

This isn’t really an option for work but is great to have with your kids in the house. They can realise from a young age that healthy can be fun and interesting.

Create a Super Food Trail Mix

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Trail mixes are great for snacks and lunch boxes. You can make your own superfood version, by taking a mixture of super food snack items and throwing them into a bag.

Some of the best options include:

  • Walnuts
  • Dried plums
  • Raspberries
  • Blueberries
  • Chia seeds
  • Sunflower seeds
  • Acai berries
  • Pistachio nuts
  • Raisins
  • Cranberries
  • Hazelnuts

All of them have their own benefits and ways that they will help you lose weight. The best part is that you won’t need to eat too much of it before you feel full. The trail mixes are also great alternatives to bags of crisps or bars of chocolate when you want to eat something late at night or while you’re watching a movie.

It’s Time to Get Super With Your Food

Now is the perfect chance to start adding some super foods to your diet. There are just so much available, and they’re not all fruits and vegetables. You don’t have to find inventive ways to get them into your diet, and you likely already include plenty of them.

Put your health first while you boost your weight loss efforts. The benefit of many of these foods is that they are full of fibre and protein, which are both essential for helping you feel full throughout the day.

The 15 Best Keto Recipes For Weight Loss

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The keto diet is also known as the ketogenic diet and is known as one of the most popular low-carb diets out there. It works by encouraging the liver to create the ketones needed for energy since the body isn’t able to get it as much from carbohydrates.

It also goes by the term low carb high fat (LCHF) diet, because there is a focus on getting more unsaturated fats. Some people find it similar to the paleo diet or even the Atkins diet for its low carb approach.

Does it work for weight loss? People certainly find that it does, while helping them improve their health. In some cases, it can help to reduce the risks and development of type II diabetes because it helps to reduce the amount of insulin your body needs to produce.

This is a complete change in lifestyle. The good news is that you get to find out lots of tasty and easy-to-make recipes. It’s a diet where you’ve probably already got the basics in your cupboards, and you’ll just need to make a few substitutes avoid the high carb foods that you may usually rely on.

While I have 15 excellent keto recipes for weight loss here, I want to share a little more about the keto diet and tips for substitution.

How Do I Follow the Keto Diet?


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Being low in carb, the keto diet is needed in your body to produce ketones for energy. This is done by focusing on the right types of foods: those high in fat to keep the ketone production high.

This is because you get rid of the foods that cause high blood sugar, also known as glucose. Glucose is the easiest way for your body to get energy, but it can lead to energy crashes if you get too much in a short time. To get rid of the glucose and use it up, the body needs to produce insulin. As we produce more and more, our bodies become resistant to it, and this can lead to diabetes.

Instead, the body encourages the state of ketosis. This is the process that allows the body to work when the amount of food you get on a daily basis is low. The fat in the liver breaks down to produce the ketones to keep you going.

That doesn’t mean you’ll go hungry on a diet. It’s quite the opposite! You’re not starving yourself of calories but of carbohydrates. Your body won’t go into what’s known as starvation mode, which is where your metabolic rate drops considerably. You’re adding more fat to the diet and taking out the carbs, so the metabolism can still work, and you get the energy you need.

Substitutions to Cut Out the Carbs

So, now you know this, it’s time to look at ways to cut out the carbs. You can still enjoy many of your usual meals, but you just need to find substitutes. These can be very easy and healthy to come by.

At the same time, you need to remember to increase the amount of fat that you eat. Also, it doesn’t mean a complete ban on carbs. You just need to reduce the amount that you eat to 15g or less per day. On average, we tend to eat around a third to a half more than that on a daily basis. Reducing carbs won’t be easy for some, which is why having delicious recipes to try first is the way to go.

Keep in mind that this diet is excellent for your health. You’re reducing the amount of insulin in your system, which means you reduce your risks of type II diabetes. If you already have type II diabetes, you could reverse the problem entirely!

I also want to point out that this is total net carbs within the food. All foods will have carbs, but the fibre can balance them out. To get the net carbs, you just have to take the total amount and minus the fibre amount. You could find that the net carbs are much lower than you initially thought when looking at the carbohydrates on the labels!

So, does this mean your protein is high? Not quite! You will need your diet to be around 25 percent protein. With 5 percent carbs, that means 70 percent of your diet is actually fat. This is why it’s known as an LCHF diet, with the emphasis on the fat in many circles.

For those who love their potatoes, pasta, and even fruit, this is a diet that will change your lifestyle completely. You’ve probably already guessed that the pasta and other wheat foods are not allowed. Potatoes and other starchy foods, like legumes and beans, are also on the banned list and that makes sense to many. But fruit? Is fruit not allowed?

Unfortunately, fruit is full of natural sugars. Natural or refined, sugars are still bad and the foods are higher in carbs. You need to avoid them.

Your best options when it comes to vegetables are the dark leafy greens. They’re much lower in net carbs because of the fibre content. They’re also full of minerals and vitamins that you can miss out on by cutting certain fruits out of your diet.

The great news is that unlike the paleo diet, cheese is still allowed. In fact, cheese is encouraged because it is fatty. Oils are also encouraged, although the healthier options like olive, coconut, and almond are better options that vegetable oils. You can also happily eat butter, peanut butter, and snack throughout the day if you want.

The idea is that you eat until you are satisfied. If you feel hungry between your meals, feel free to snack on nuts and seeds. Just keep the dried fruit out of the way.


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Some of the best substitutions for your carby foods include:

Is It Really Going to Be Worth All This?

I get it. You’re wondering if cutting your favourite foods out of your diet is really going to be worth it all. I can tell you that nothing worth having was easy to get.

Just think about all the training that athletes do to get to where they are. Think about the years of studying that doctors do to become the best in their field. This happens with dieting too. Having the best health and body shape is going to take time to develop.

The keto diet is definitely worth all the hard work in the end. Well, the benefits that you get from the keto diet are worth it.

This diet is responsible for better cholesterol levels, reduced weight, lower blood sugar levels, increased energy levels, fewer hunger pangs, and even a reduction in your acne.

From all that you get more confidence, you feel happier within yourself, and you’re putting your whole health first.

And it doesn’t have to be ridiculously hard. With a bit of planning and setting some keto diet goals, you will be able to stick with it and find something brilliant about it. It’s time to focus on the good things about the diet and move away from the negatives—like the things that you can’t have.

Your Keto Recipes for Weight Loss

Now you’re ready to try out these 15 great recipes.

The Keto Friendly Pancakes



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We’ve said no refined carbs so your first thought may have been that pancakes are out of the question. That’s where you’re wrong. The trick is to work around this grain-free, carb-free world to create your favourite breakfast. Check out this awesome pancake Pan.

Rather than pancakes, I have some pancake muffins for you. Yup, you get the best of both worlds with this recipe!

Ingredients:

  • 12 cup yoghurt—whole milk and plain
  • 2tbsp coconut oil or unsalted butter, melted
  • 1tsp vanilla extract
  • ¼ tsp apple cider vinegar
  • 1 ¾ cup almond flour
  • ½ tsp baking soda
  • 1tsp salt
  • 3 eggs

Method:

  • 1. Place muffin cups in your 6-12 space tray
  • 2. Preheat oven to 350 degrees
  • 3. Blend your yoghurt, oil, vinegar, extract and any sweetener you have together. Add the flour, salt, and baking soda. Blend until combined.
  • 4. Now add in the eggs and blend again. Pop it on a high setting and blend for about 30 seconds until the eggs just mix in to create your batter.
  • 5. Now add in all your other ingredients and stir by hand.
  • 6. Place the batter into your muffin liners. Add some chopped walnuts or almonds on top if you wish.
  • 7. Bake for around 15-20 minutes. To test if they’re done, stick a knife or skewer into the middle and see if it comes out clean. If not, then the muffins need to go back in for a little longer.

You can add in some sweetener if you find you need it in your muffins. Opt for a natural sweetener like Stevia if you’re going to use it. You can also add some nuts and seeds into the mix for that little extra bite. Poppy seeds work really well!

Some keto recipes do add some blueberries and raspberries to them. While we say no fruits allowed, there are some fruits that work out lower in carbs. You can create muffins with 4.5g net carbs by adding some fruits.

Allow them to cool before you serve/eat.

Cauliflower Grilled Cheese



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It’s not just fries and pizza that are still allowed when you find a twist. You can also opt for a grilled cheese sandwich. The different is you’re substituting the bread for cauliflower crust.

Cauliflower has become a great substitute for the likes of pasta and bread dishes. Cauliflower crust can also be used for pizza bases, which you can top with absolutely anything you want.

To get started with this recipe, you need to create your cauliflower crust for the bread. Oh, and you can use this for your burger if you really want a pun for the patties!

Start by grating your cauliflower, so it looks like cauliflower rice. Put it all in a bowl and squeeze out as much moisture as possible. This helps to pack everything together to make your bread slices. Make the cauliflower into patties and then pop onto a baking tray. Just put in the oven on a medium heat for around 15 minutes. They’ll be ready to go!

Yes, your bread substitute is really that easy. Of course, if you want a pizza base, you turn the cauliflower into a larger base. And get creative with shapes. Your imagination is your limit.

Now for the grilled cheese part:

Ingredients:

  • 4 slices of cauliflower crust
  • The amount of cheese you want—and whichever type of cheese you would prefer

Method:

  • 1. Heat a skillet over medium heat with a bit of oil.
  • 2. Add one slice of cauliflower crust.
  • 3. Top with your cheese and optionally other ingredients.
  • 4. Add the top slice.
  • 5. Cook until the cheese is melting out of the sides. Remember to flip to prevent one side burning!

This is a super simple lunch. You can add in all the extras that you would like. Some love cheese and tomato sandwiches, while others prefer to throw in some onion. There are some who just love grilled cheese on its own, with plenty of cheese!

You can also season your sandwich to taste. And don’t forget a dip for it on the side.

To get the golden look, butter the side of the cauliflower crust that is at the base of your pan.

Chicken & Mushroom Celery Root Pasta



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This is a great low-carb pasta option—using the celery root as a pasta substitute. It looks and tastes very much like chicken noodle soup. Over time, you’ll barely even realise that you’ve not had noodles, pasta or rice in a while.

Ingredients for the noodles:

  • 2 celery roots
  • 1 tbsp ghee
  • ½ tsp salt

Ingredients for the sauce:

  • 1 ¾ cups of water
  • ½ cup of cashew nuts
  • 1 tbsp ghee
  • 1 tbsp lemon juice
  • Garlic and onion powder, and salt

Ingredients for the meat and vegetables

  • 3 cups of chopped mushrooms
  • 2-4 chicken breasts, skinless
  • 2 tbsp ghee
  • Garlic and onion powder, and salt
  • ¼ cup of water

Method:

Start with the sauce and noodles

  • 1. Peel your celery root and spiralize them. Sprinkle with salt.
  • 2. Heat a pan on medium heat and place the spiralized celery in it. Add the ghee.
  • 3. Saute until they are easily halved.
  • 4. Blend all the ingredients for the sauce and then pour over the noodles. Simmer while partially covered on a low heat. Leave for about 20 minutes, while you work on the other part.

Mushrooms and chicken:

  • 1. Saute the mushrooms over a medium heat.
  • 2. Add the ghee and salt.
  • 3. Leave until tender.
  • 4. In another pan add ghee.
  • 5. Sprinkle your chicken with the seasoning on both sides and then cook for a minute on both sides.
  • 6. Add the water and place a lid over the pan with a slight crack.
  • 7. Reduce the heat and cook for about 20 minutes.
  • 8. Leave to cool and cut the chicken up into pieces.
  • 9. Add the chicken and mushrooms to the noodles.
  • 10. Mix together and serve with seasoning to taste.

The root vegetables mix in with the sauce, making anyone believe they are really eating pasta.

Chicken and Broccoli Stuffed Courgettes



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Another great dinner option is stuffed courgettes. You can add all the vegetables and meat that you want, but this recipe will use broccoli and chicken.

Ingredients:

  • 2 courgettes, hallowed out with 1in left near the skin
  • 2 tbsp butter
  • 3 oz cheese, shredded
  • 6 oz chicken, shredded
  • 1 cup broccoli
  • 2 tbsp sour cream
  • 1 stalk of green onion
  • Seasoning to taste

Method:

  • 1. Preheat oven to 400.
  • 2. Melt your butter and pour into the hallowed courgette. Season and place in the oven.
  • 3. Cook the courgettes while following the rest of the steps.
  • 4. Cut up your broccoli and then combine it with the chicken and sour cream in a bowl. Season well.
  • 5. Once the courgette is cooked (should take 20 minutes) take it out of the oven and fill with the chicken.
  • 6. Sprinkle with cheese.
  • 7. Place back in the oven for about 10 minutes, until the cheese is melted.
  • 8. Garnish with your green onion.

Cauliflower and Jalapeno Cheese



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Now it’s time to give your cauliflower cheese a bit of a spicy twist. This is one of those great dishes that works with everything and is even a dinner by itself. You can make it a side dish for Thanksgiving or opt for it as a main meal packed with vegetables and even throw in some bacon!

Consider adding some spiralised veggies, so it feels like you’re getting some pasta in your dish. It’ll feel like a twist on mac ‘n’ cheese!

Ingredients for the puree:

  • 1 cauliflower head
  • 2 tbsp double cream
  • 1 tbsp butter
  • ¼ cup cheese grated
  • 1 tbsp jalapenos, chopped
  • ¼ tsp garlic powder
  • Seasoning to taste

Ingredients for the cheese:

  • 6 oz cream cheese
  • ½ cup cheese, shredded
  • ¼ cup of salsa

Ingredients for the topping:

  • ¾ cup Colby jack cheese grated
  • ¼ cup jalapenos, sliced

Method:

Start with the puree:

  • 1. Preheat the oven at 375.
  • 2. Break the cauliflower into medium sized pieces. Pop in the microwave with the cream and butter and cook for 10 minutes. Coat with the melted cream and butter and put in the microwave for another 6minutes.
  • 3. Remove and place in a blender with the rest of the ingredients. Blend until pureed.

Now for the cream cheese:

  • 1. Place the cream cheese in a bowl and microwave for 30 seconds.
  • 2. Add the cheese and salsa, mixing completely.

Create the casserole

  • 1. Spread the puree across a casserole dish.
  • 2. Spread the cream cheese over the top.
  • 3. Layer with your toppings.
  • 4. Bake for 20 minutes.

If you’re going to add the vegetables or bacon, do this with the cream cheese layer. You can also serve with crumbled bacon over the top.

Chocolate and Coconut Bars



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When you feel snacky, sometimes you just want to reach for the chocolate. This is something that you can do on the keto diet, but you need just the right type of recipe. Well, I’ve got you covered when it comes to your snacking needs.

This tastes just like a Bounty bar. You can make it as long or short as you want, and even cut it into bite-sized chunks for easy snacking on the go.

A coconut is a great option for a snack on the keto diet because it’s so fatty. This is just what you need, right! But doesn’t chocolate have the sugar and carbs? Well, there’s a slight secret to this, and you’ll see once you look at the ingredients.

Ingredients:

  • 1 cup unsweetened coconut, desiccated
  • 1 packet natural sweetener like stevia
  • 1 tsp vanilla extract
  • 1/3 cup coconut cream
  • 4 tbsp coconut oil/cocoa butter
  • 2 tbsp cocoa powder, unsweetened

Instructions:

  • 1. Mix the coconut, cream, extract, and stevia together. Blend with a spoon.
  • 2. Line a cookie sheet with parchment paper and place the coconut mixture on it.
  • 3. Shape into a rectangle about 1in thick.
  • 4. Freeze for two hours. It will be solid.
  • 5. While this happens, you can melt your coconut oil/cocoa butter (whichever you choose) in a sauce pan.
  • 6. Add the powder and some stevia and extract the oil. Mix and heat for 2 minutes.
  • 7. Allow to cool until at room temperature.
  • 8. Remove the coconut from the freezer and cut into bars.
  • 9. Dip the bars into the cocoa mixture, coating all sides evenly.
  • 10. Place onto the cookie sheet and put into the fridge to cool completely.
  • 11. Allow to remain in the fridge to keep the solid consistency when it comes to eating them.
  • If you want them softer, allow reaching room temperature.

There you have your Bounty snacks. But what about dessert? It’s time to try out these last two keto recipes for weight loss.

Chocolate and Peanut Butter Tarts



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The last of the 15 keto recipes for weight loss the chocolate and peanut butter tart. Yes, this is another dessert, and it’s definitely worth trying at least once. You’ll want so much more of it!

You may question some of the ingredients. Avocado in a dessert? Well, this does work. Avocados tend to be bland on their own, so really soak in the flavours that you mix in.

Ingredients for the crust:

  • ¼ cup flaxseed ground until fine
  • 2 tbsp almond flour
  • 1 egg white
  • 1 tbsp sweetener

Ingredients for the middle layer:

  • 4 tbsp peanut butter (or nut butter of your choice)
  • 2 tbsp butter

Ingredients for the top layer:

  • 1 avocado
  • 4 tbsp cocoa powder, unsweetened
  • ¼ cup sweetener
  • ½ tsp vanilla extract
  • 2 tbsp double cream
  • ½ cinnamon

Method:

  • 1. Preheat the oven to 350.
  • 2. Mix the ground flaxseeds and rest of the crust ingredients until fully combined.
  • 3. Press the mixture into a tart pan all the way up the sides.
  • 4. Bake for 8 minutes until set.
  • 5. Combine all the top layer ingredients in the blender. Smooth until creamy and set to one side.
  • 6. Allow the crust to cool, while mixing your peanut butter and butter in the microwave.
  • 7. Pour into the crust and refrigerate for 30 minutes until set.
  • 8. Now layer with your top layer. Smooth and place in the fridge for an hour or so.

Serve up this delicious dessert with some cream on the side. Your guests will love it and not even notice the avocado.

Get Started With the Keto Diet

Those are just a selection of 15 recipes on the keto diet. They’re all great for weight loss and will work for all stages of the diet.

They recipes are a great way to get started with the keto diet. They’re fun and easy to make, and you’ll barely notice the change. You’ll be able to get your favourites like curries, sushi, pasta, and even sandwiches. With slight variations, you can cut out the carbs and focus on the fats that your body needs to create the ketones in the liver.

Go into this with full effort. You’ll benefit from it in the end. Your mind will be in the zone, and you’ll be able to enjoy a healthier lifestyle. You’re saying no to anything. You’re just finding ways around the items that you shouldn’t have.

Now you’ve made the decision to follow the diet, it’s time to choose the type. There are four options. The standard ketogenic diet is the ones that we’ve already looked into, where your diet consists of 70% fat, 25% protein and the rest carbs. You can also follow a high protein option, which cuts your fat intake to 60% and your protein intake up to 35%.

Both of these versions of the diet have been fully studied, and the results are published. They have been proven to offer all the benefits I mentioned before the recipes.

The two other types of the diet haven’t been fully tested yet. However, there are some stated benefits.

When you want to add some carbs to a workout, you can follow the targeted ketogenic diet. You’re allowed a few extra carbs, but they are only on the days and around the timings of your workouts. The focus is on still getting the exercise without struggling with energy. You wouldn’t need to do this if you get enough fat into your diet and once your body gets into the ketone producing zone.

The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.

Now it’s your turn. Pick your diet and choose from the best keto recipes for weight loss shared above.

Best and Worst Snacks for Weight Loss

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Snacks Weightloss Image Design 1 1024x562 - Best and Worst Snacks for Weight LossYou need to eat to lose weight. For a successful diet, you need to have some snacks throughout the day. There are some snacks that will not just help you lose weight because they’re low in calories, but because they help you feel fuller for longer. You’ll end up eating less throughout the day and feel far more satisfied.

Unfortunately, there are also snacks that do the opposite. They give you a momentary feeling of being full, but you end up hungry very soon afterwards and have to deal with a sugar crash.

When you do have a snack, you need to make sure it is the best option for your weight loss efforts. That means you need to run through this list of best and worst snacks for losing weight.

The Best Options for Snack On Throughout the Day

Let’s start with the great snacks to choose from. This will give you a starting block to stock up your cupboards and take to work.

Make a Trail Mix

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Fruits, nuts, and seeds all make great options for snacks separately. When you add them all together, you get a more fulfilling option. After all, fruits, nuts, and seeds on their own tend to be a little boring, right?

Opt for a mixture of chopped up nuts, seeds, and dried fruits and place them in a resealable bag. You can take this bag anywhere and just have a handful of your trail mix as and when you need it. You can also put portions of it in tubs if you find keeping control of portion sizes isn’t something you’re able to do.

Nuts do tend to be high in fats, but they are monounsaturated fats. They’re also full of fibre. So, not only are they good for your overall health, but they leave you feeling full so are good for your weight loss. Just watch the amount that you do put in because you can have too much of a good thing.

Seeds are full of fibre and some proteins. Depending on the seeds, they can also have vitamins and minerals that your body needs. If you’re allergic to nuts, add more seeds to your trail mix instead.

Watch out for dried fruit. The good news is that they still have all the fibre, but they do lose their water content. This can lead to more sugar going into your system, so you don’t want to consume too many of them when you’re snacking.

Have Bags of Fresh Fruit and Vegetables

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There’s no secret that fresh fruit is the best thing for you. It’s much better than dried fruit because of the water content. The water helps to dilute some of the sugars, so your body doesn’t absorb as many in a short space of time.

That being said, fresh fruit does have more natural sugars than fresh vegetables. It’s best to combine both of these for your snacks, and some vegetables can taste sweet and make you think you’re eating fruit.

You can enjoy vegetables with a bit of tomato salsa or some hummus. Homemade options are better because you will know the exact ingredients, including the amount of sugar and salt, are in them.

Look Into the Low Fat Dairy Products

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There are debates over whether you should go low fat or not when it comes to the dairy products. When it comes to weight loss, there’s no denying the studies that show low-fat dairy products are better. This applies to butter, milk, and even yoghurts.

Low-fat dairy products make excellent snacks for weight loss. They’re full of protein, which helps to keep you feeling fuller for longer. You’re also supplying your body with plenty of vitamins and minerals, including calcium to keep the bones strong while you’re losing weight. Unfortunately, there have been studies that show rapid weight loss can lead to poor bone strength.

That doesn’t mean full-fat dairy products are extremely bad for you. In the grand scheme of things, they are much better for you than the likes of chocolate and cookies. If you only have the choice of full fat or refined sugar, opt for the full-fat dairy.

There are a few ways that you can snack on this. The most common option is a serving of yoghurt. Do look into your options for yoghurts, as they can have a lot of added sugar to them. This is especially the case for the fruit yoghurts. Opt for Greek or natural yoghurt wherever possible.

You can pour yoghurt over fruit and sprinkle some nuts on, so you get the best of all the above snack options for your weight loss.

Cheese is another excellent snack option, and often recommended for children for their lunch treat. Cheese often gets a bad reputation, but it is full of dairy and calcium. It’s filling, and you get that feeling of being naughty when you’re really not. This can often take away that need to eat sweet products.

Switch to Whole Grains

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Bread gets a bad reputation, but have you considered switching to whole grain bread instead? There are studies that show that whole grains are excellent for weight loss, helping people lose 0.37lbs on average.

This isn’t just about bread, either. However, bread is an easy snack and makes it possible to add some of the other options above. You can spread some nut butter (yes, this can be good for weight loss) or mash a banana and place it on some toast.

Whole grains can also be eaten in cereal form. Makeup cereal bars with oatmeal and bran flakes. They may not sound too appetising right now, but when mixed with some fruits and honey you have a great go-to bar when you need a 3:00 PM pick-me-up.

The Snacks You Want to Avoid

Not all snacks are good for your weight loss. While you don’t need to ban these completely, it’s worth cutting down on them as much as possible.

Remove the Chocolate Bars

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We’ve all done it. Our energy levels get that low that all we crave is a chocolate bar. We’ll take anything, whether it has nuts, fruit, or even just plain chocolate. And usually the more, the better.

Well, it’s time to cut down on the chocolate that you eat. Avoid it becoming a go-to snack as much as possible, because it’s not doing your waistline any good. There are a few reasons for this.

First of all, we have the issue of the calories in chocolate bars. There are far more than in the good snacks that Ive already mentioned above. And not only are you eating more calories in a day, but you also don’t feel full for long. That just leads to you eating far more calories than you would have done had you had some trail mix or a piece of fruit.

There’s also a lot of sugar in chocolate. You’ll get a sugar high for a while, but that just leads to a sugar crash soon after. Within 30 minutes of enjoying your chocolate, you need more of it. You’re tired and fed up because you don’t have anymore and you start wondering if that snack was really worth it.

This applies to anything with refined sugar in. Stop snacking on the cookies, cakes, and candies.

Stop Snacking on Potato Chips

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Potato chips/crisps aren’t good for you either. They calories in the are just leading to you gaining weight instead of losing them.

No, there aren’t the sugars in potato chips, but there is a high amount of sodium. The sodium leads to losing more water, which can actually make you feel hungry. So you’re more likely to consume more calories because of that.

Let’s not focus on the fact that potato chips aren’t exactly filling. Even after one packet, we usually end up reaching for a second packet, right?

Skip the Processed Meats

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You may think that a ham slice or two isn’t going to do your diet any bad. In fact, there are theories that processed meats, including bacon, ham, and deli meats, are great for weight loss. What’s not to love? They’re full of protein, right?

Well, unfortunately, the protein levels aren’t as good as the saturated fats and cholesterol levels. Processed meats also tend to have a lot of other chemicals in them. Those who eat them aren’t just putting their health at risk—they’re at a higher risk of heart disease—but they also put their waistlines at risk.

Just one slice of processed turkey contains 95 calories. Think about how much of the turkey slices you’d actually have. It’s best to stick with just the cheese.

Oh, and the unprocessed red meats aren’t a better substitute. They have so much fat to them and have been linked to obesity, heart disease, and colon problems. Really, when it comes to a snack, you want to avoid the meat. You can get the protein from better sources.

Watch Out for the Pretzels

Image 9 2 - Best and Worst Snacks for Weight LossWe tend to eat pretzels because they seem better than opting for chocolate. This isn’t necessarily the case.

Like with the potato chips, pretzels are full of salt. The sodium levels cause dehydration, and we’re back to the thirst being masked as hunger again. And the downside is that there aren’t the healthy fats and proteins in the pretzels as there are in some other salted options that can make good snacks.

If you want something savoury to snack on, reach for salted nuts like pistachios. They may have more fats than pistachios, but they also have far more protein and fibre.

Ditch the Pop, Including the Diet

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Studies have shown that diet pop can help with weight loss, but there are also other studies that show certain sweeteners can lead to weight gain. There are also studies that show pop isn’t good for the body anyway, whether it’s full fat or diet. Of course, diet does have fewer sugars, so if you’re going to have a fizzy drink, you’ll want to opt for a diet option over a full fat one to help your weight loss efforts.

Does that mean you have to feel like you’re dying of thirst for the entire day? Not at all! There are other better options to quench your thirst, and you don’t just have to reach for the plain old tap water to do it!

Fruit juice is okay, but it’s not great for the weight loss efforts. The lack of fibre in it leads to more sugar in your system. You have that sugar crash problem that leaves you reaching for more sweet stuff.

One of the best things you can do is have water and put natural fruits in it. Strawberries, kiwis, blueberries, and even lemons are great options. You can even get water bottles that have a separate section that screws into the bottle where you put your fruit. This way, you don’t get a mouthful of fruit while you’re trying to drink your water!

If you want something fizzy, opt for sparkling water in place of your normal tap water. You can still opt for fresh fruit. This is better than flavoured water, which tends to have a lot of added sugar for no reason.

What Will Become Your Go-To Snack?

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Now it’s completely up to you. Only you can control the snacks that you have throughout the day. Don’t stop yourself from having them completely. Eating the snacks is good for your mood, which will help your weight loss.

You just need to choose the best type of snack for your weight loss efforts. There are always great alternatives. Make small changes, one at a time. This way you won’t feel like you’re missing out because of these changes.

Start with the snack that you’re least bothered about and work your way up to your favourite bad snack. Once you get into a habit of having the healthier options in your cupboard, you’ll never remember the problem you had.

7 Simple Home Remedies for Weight Loss

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Weight Loss Image Design 1 1024x562 - 7 Simple Home Remedies for Weight LossObesity is a growing concern in the Western World. Children and adults alike are getting bigger, and the diet is the most commonly blamed thing. After all, there are so many processed and fried items now that it makes sense that they will be blamed.

That’s led to many of us to try to lose weight. We try all sorts of diets, whether they involve eating baby food for weeks on end or cut out all our favourites until we crack. Some of the diets work, and others just seem to get us nowhere.

Most of them have one thing in common: we gain all the weight—and sometimes more—back.

So, what options do we have? What can we do to lose weight and keep it off? Is there anything that we can do from home without spending thousands on crash plans and systems that only serve those who have created them?

The great news is that we can take action. There are plenty of steps that we can take from the comfort of our own home to lose weight. In fact, here are seven home remedies for weight loss. It’s time to take control today.

It’s More Than Just Following a Healthy Diet

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While creating a calorie deficit is a necessity, losing weight is more than that. You need to support your metabolism and aid in the building of muscle at the same time. And you can’t just do that from changing the foods that you need to eat.

Before we talk about the home remedies, I want to touch on exercise. This makes up 20% of your weight loss efforts. A successful diet will involve some sort of exercise plan to help with the toning and building of muscles. Not only do you get the body shape you want, but you’ll also find it easier to lose weight.

You see, by building muscle, you’re making your body burn more calories. You’ll find it easier to create a calorie deficit, so you end up losing more weight. At the same time, the building of muscle encourages the body to take extra calories from the fat to sustain itself. Without exercise, the body would take the extra calories from the fat instead.

So, it’s really more than just a healthy diet. Add some more exercise with these seven excellent home remedies to boost your calorie burning capabilities.

Honey Will Dissolve the Fats

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Your body is holding onto fat. Sure, there are times that holding onto fat is good for you. When we’re cold, it’s the fat that helps us regulate our temperatures.

But it is possible for the body to have too much. You need to find ways to dissolve the fat to support the burning of the calories. Honey does just that and more. It also dissolves the cholesterol in the body, which offers more benefits than just weight loss.

By metabolising the fat, you will find your body shape changes for the better. At the same time, you’re lowering the risk of developing cardiovascular problems. The bad cholesterol building in your blood vessels causes friction and leads to clogging. The heart doesn’t get the blood it needs to pump, and you’re at a higher risk of heart disease and stroke. You’ll also find your blood pressure increases, which is a major silent killer because it has no symptoms at all.

By lowering your risk of cardiovascular disease, you’ll also find that your weight is under more control. You don’t have the same glucose level increases, so there’s less insulin being released into your body. Not only does too much insulin on a regular basis lead to the risk of Type II diabetes, but it also encourages the body to store the calories for later.

There are various ways that you can add honey into your diet. One of the best ways is in some hot water or tea, with a bit of lemon juice. The honey adds some sweetness and minimises the bitter taste of the lemon. You’ll get plenty of nutrients, including vitamin C to support the immune system and aid with weight loss.

Have a glass of the water, honey, and lemon on a morning to start your day off right. You’ll feel more refreshed than a cup of tea or coffee will offer, and you’re kick-starting your metabolism after the overnight fast.

Olive Oil Gives You the Right Type of Fats

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It often seems strange to hear that you need to get fat into your diet to lose weight. As I’ve already mentioned, you do need some fat. It’s important for the regulation of your temperature, along with helping with the metabolic rate.

The important thing is to get the right type of fats. You need healthy options that don’t saturate in the body. Monounsaturated fats are excellent for increasing the amount of good cholesterol in the body. This helps to lower the amount of bad cholesterol in the body. The great news is you can get the good fats from olive oil!

Wait, you need cholesterol, too? Sure! Good cholesterol helps to line the blood vessels to protect them. Rather than causing friction like the bad cholesterol, the good creates a smooth surface to help promote good blood flow. And the more good cholesterol you have, the less bad cholesterol you will have in your body!

Olive oil isn’t just good for the fats. It’s also full of vitamin E and other compounds that will help to support the breakdown of the fats stored in the body.

So, you’re not just supporting your weight loss efforts, but you’re also helping to support your heart. And you don’t really need that much of it on a daily basis. Just two tablespoons a day will help your body and weight loss efforts.

You can get those tablespoons in various ways. Many people choose to switch their vegetable cooking oil for olive oil. There’s no taste difference, but plenty of health benefits. Others will drizzle a little of oil over their salad as a dressing. Olive oil works really well with some balsamic vinegar. You can also opt for a bit of oil with your bread for dipping.

Another option is to use the olive oil for oil pulling. While coconut oil is preferred for it, you still get plenty of benefits with this option. The benefits include the removal of bacteria from the mouth and removal of plaque from the teeth to reduce tooth decay and gum disease.

Speed Up Your Metabolism with Apple Cider Vinegar

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What about the boosting of your metabolic rate? Do you wonder if there are home remedies for that? Well, Apple cider vinegar is something that you’ll want to add to your diet. The instant benefit you get for your weight loss is that you’ll burn more calories throughout the day. If you don’t eat those extra calories, you’ll find that you lose more weight.

A faster metabolism also helps with reducing the amount of water your body retains. This helps to reduce the bloating you will feel throughout the day while helping you feel more refreshed and hydrated. You feel healthier within yourself, while your organs are supported better.

At the same time, the apple cider vinegar keeps your blood sugar levels to a minimum. There’s no need for as much insulin, so your body isn’t encouraged to hold onto fats to deal with later. Apple cider vinegar is also full of potassium and fibres to help give the body the energy it needs while you’re losing weight.

There are a few ways that you can add apple cider vinegar to your diet. One of the quickest ways is to add it to your cooking or as a dressing for your salad. However, the best way is to drink it. No, I know this doesn’t sound like the greatest option taste-wise, but it’s excellent to help your body absorb it.

You can make it taste a little better by adding it to your honey tea instead of the lemon. The sweetness of the honey will help to reduce the bitterness in the vinegar. Have a cup of apple cider vinegar tea before your meals to help kick-start your metabolism before you eat.

Keep the Calorie Intake Low With Cucumber

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Cucumber is one of the best vegetables when it comes to calories. It has very few, but still offers so many excellent benefits. So, when it comes to home remedies for weight loss, it’s a vegetable that you really need to add in.

You’ll mostly get water when you eat cucumber, which means you’re supporting the hydration in your body. Water is necessary for the reduction of fats in the body, and also helps you feel fuller. Thirst can give the same signals like hunger, and you’re more likely to reach for the food when you don’t need it.

Meanwhile, the cucumber gives you the vitamins A, E, and C to support your health. Vitamin A helps with the muscle building, while vitamin C is essential for the immune system. Vitamin E helps with the health of the skin.

And we can’t forget about all the fibre in cucumber. Fibre helps to support the body’s digestive system. It breaks down slowly, so you end up feeling much fuller for longer and eat fewer calories throughout the day.

Add cucumber to your salads to get it into your diet quickly. You can also cook it into soups and stir-fries. Try spiralling your cucumber for the stir fries, just for something a little different.

This is one of the vegetables that you can also turn into juice without too many health problems. While juicing usually releases the sugars and gets rid of the fibres, cucumbers have very few sugars. You’ll still get all the other health benefits, especially the water, to help with your weight loss efforts.

Get Your Essential Nutrients with Brown Rice

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Rice tends to get a bad reputation when it comes to weight loss. It’s considered one of those evils, but this really isn’t the case. There are many benefits to getting rice in your diet, especially when you opt for brown rice.

Brown rice is an excellent source of good carbohydrates and fibre. Yes, your body still needs carbohydrates even when you’re losing weight. The carbs give us the energy that we need throughout the day. The problem is that they can breakdown very quickly in the body and cause blood sugar problems.

The blood sugar issues don’t occur with brown rice, because of the fibre levels. The rice breaks down slowly, so you feel fuller and have energy throughout the day.

You’ll also get plenty of iron and zinc in your body. Iron is essential for supporting the oxygenated blood flowing around your system. Your organs get everything that they need, and your brain can release the good chemicals. You’ll feel happier within yourself, so you’re less likely to snack throughout the day. Zinc is great for supporting the healing process.

We can’t forget about just how easy brown rice is to add to your diet. You can cook a cup of it and have it as one of your meals in the day. Opt for it with your curries or use it for a bed for your omega-3 filled fishes. You can add a few herbs and spices into it without any changes to the make-up of the rice. All you’re doing is adding some extra flavouring.

Rice can be eaten hot or cold. You could opt for a rice salad to take to your work for your lunch.

Get Omega-3 From Salmon

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I mentioned above that you can add omega-3 fishes on top of a bed of rice. Well, the omega-3 is going to help you with your weight loss efforts. One of the foods you need to add to your diet is salmon.

This oily fish is the best because of all the other nutrients that you’ll get. But let’s start with the omega-3 first. Omega-3 is a healthy fat that helps to reduce the bad cholesterol and increase the good cholesterol. At the same time, it supports your brain health. Your cognitive abilities are protected, and you’ll find that you’re happier throughout the day.

And then we have to remember the protein that is in the fish. Protein is that fourth food group that you need to make sure you add to your diet. It helps to support the building and repair of muscles. You’ll tone them, so your body is encouraged to take the calories from the fat instead.

You can easily add salmon into your diet. Cook it with some lemon and herbs and pop onto your bed of rice. You can grill, roast, or even bake your salmon. These cooking options are much better than frying it.

Watch out for the amount of fish you have. You should only have 2-3 servings a week. Replace your red meat with it.

Switch from Black to Green Tea

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If you’re not going to have apple cider vinegar tea or honey tea, then you need to make a switch to green tea. This is so much better for your weight loss efforts because it helps to boost the metabolism. You’ll burn far more calories throughout the day.

Green tea is also full of polyphenols, which are antioxidants that help with the suppression of the appetite. You’ll feel like you can get away with eating less throughout the day. While you reduce your calories, you’re boosting the amount your body burns in a day, and you create a much better calorie deficit.

There’s a little bit of caffeine, which will help with the stimulation of the metabolism. The benefit is that if you need to reduce your caffeine intake, you can have 4-8 cups of green tea compared to 1-2 cups of coffee or 2-4 cups of black tea!

Try to drink the green tea without any sugar. If you struggle with bitterness, you can add some honey or lemon to it. There are also flavoured green teas that will offer other health benefits, including added antioxidants and vitamin C.

What Will Be the First Home Remedy for Weight Loss You Try?

Now it’s completely up to you. There are so many home remedies for weight loss, and it’s time to try one. Which one will be the first that you try?

Green tea tends to be the favourite because it is so easy to add in. You just need to switch your usual hot drinks for it. You can also create an iced green tea to help boost your health and weight loss efforts.

Olive oil is another easy one to add into your diet. If you’re currently cooking with vegetable oil, make a switch to this healthier benefit. Of course, switching your white for brown rice is also just as easy.

There’s no excuse when you look at how easy the home remedies are to add into your diet. Take it one step at a time. Small changes will help you stick to a new diet a lot easier, so you actually see yourself losing weight.

6 Simple Juice Recipes For Weight Loss

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Juicing for weight loss

Juicing for weight loss is a method of extracting the juice from fruit and vegetables leaving only a pulp behind. The extracted juice is chock full of vitamins and other nutrients that provide great health benefits for the body. Juicing for weight loss Obviously, drinking fresh juice or Juicing from fruit and vegetables is a very good for you. “So, what are the health benefits of juicing” you may ask? This article answers that question.

 Juicing for weight loss: Regularly drinking juice helps improve the condition of the skin, reduces wrinkles, and keeps you looking younger.
Juicing is also good for some people who suffer from depression. Juicing for weight loss provides a concentrated boost of vital minerals, phytochemicals, and other nutrients which can help fight depression.
 Start Juicing for weight loss!

Lifestyle Changes and Juicing For Weight Loss

Juicing for weight loss: Our busy lifestyles and the advancement of technology has done no favors for our health. So read on to discover ways that you can lose weight and get healthier by juicing and by juicing for weight loss and balanced nutrition.
Juicing for weight loss: First of all, stop looking for the magic pill that is going to make you lose weight and start juicing for weight loss. Juicing for weight loss. It took you a little while to pack on those extra pounds and it’s going to take some time to take them off. The only true way to lose weight and keep it off is by a diet changes and exercise you may also try Juicing for weight loss
Juicing for weight loss: Starving yourself is not the answer to weight loss but Juicing for weight loss is a good alternative. When you skip meals, you are actually slowing down your body’s fat burning process. The key to weight loss is to increase the amount of meals that you eat each day. Juicing for weight loss: That’s right, to lose weight you need to eat more, within reason, of course and start juicing.
Juicing for weight loss: Eating four to six small meals a day plus juicing will do several things for your body. First, it will increase your metabolism to help your body burn more fat.  Juicing for weight loss: When your body is able to burn fat then you will lose weight faster and the best way to do that is by Juicing for weight loss.

Juicing for weight loss: If you make the necessary changes to your diet and exercise plan you will be successful in your juicing for weight loss journey. Considering Juicing for weight loss recipes is a good options as well. All it takes is dedication and determination to make the necessary lifestyle changes.

More on Juicing For Weight Loss

Juicing for weight loss: A common belief when it comes to dieting is that eating fat makes you fat. Juicing for weight loss: Out of this belief came low fat diets and a plethora of low fat or fat free foods and Juicing for weight loss.
However, there is also the belief that if you eat the right kind of fat, it will not make you fat.
Unfortunately, too many people eat the unhealthy Juicing for weight loss: varieties, which is what really causes weight gain.  This is the part where you need to consider juicing for weight loss.

Juicing for weight loss: When you go on a low fat diet, or juicing for weight loss you are eliminating all saturated fat while limiting the amount of unsaturated fat you eat. Foods you cannot eat on a low fat diet include high-fat dairy, fried foods, baked goods, fatty cuts of meat and foods that are swimming in oil (like canned fish).
Low Fat Dairy – Juicing for weight loss
Low-fat dairy, minimizing your servings of nuts, peanuts, seeds and nut butters that have high fat contents, and eating only lean protein make up the majority of a low fat diet plan. Juicing for weight loss: Vegetables and fruits are okay to eat since they do not have fat in them.
Juicing for weight loss: Low fat diets are sometimes necessary for people with digestive issues or for those who had weight loss surgery which can result in digestive problems. Juicing for weight loss: But because a low fat diet limits a lot of high calorie foods, weight loss is pretty much inevitable. However, following a low fat diet cannot be a permanent way to eat but juicing for weight loss is good for the health.
Juicing for weight loss: They are difficult to maintain for the long-term and many fat-free or low fat foods are often jam packed with other not-so-healthy ingredients like sugar, fillers and preservatives. The other problem with Juicing for weight loss is that many people who follow a low fat diet end up gaining all, if not more, of their weight when they go back to their regular eating habits.

Juicing for weight loss: These fats also keep you full by stabilizing your blood sugar so you will not be walking around all day starving and tired. Juicing for weight loss: Fat also helps you build muscle. Juicing for weight loss:The more muscle you have, the greater your metabolism, so you are burning calories during exercise and after exercise. it also the reason why Juicing for weight loss works well with this set up.

Juicing for weight loss: Swapping out bad fat for good fat might be a better way to go or Juicing for weight loss balance, at least attempt first, before trying a completely low fat diet. Juicing for weight loss: When weight loss is your goal, it is always better, and safer, to choose a diet plan that you can easily follow and will not deprive you of important nutrients like Juicing for weight loss.