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Three Science-Based Tips to NOT GIVE UP Dieting

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Whether you think you can, or you think you can’t—you’re right. (Henry Ford)

And that’s so true. The problem dieters often face, however, is how to continue believing that they can after the best efforts that they’ve put in the last few months fail to yield any results.

Believing when starting on a diet is not a problem. Then your enthusiasm is ceiling high, resolution is rock solid, and belief is unwavering. It’s often a few months down the line that the self-doubts start strangling your self-belief.

What to do then? How to continue believing that you can? How to motivate yourself?

Here are a few tips, each offering you motivation to lose weight when you’re in need of it most.

Tip#1 – Pick the Right Role Model

Every weight loss motivation guide recommends picking a role model—and that’s exactly what you did (and rightly so). You have photos of your role model in all places where you can see it often.

But when the going gets tough, the god-like or goddess-like body of your role model might just fail to offer much or any inspiration.

Worse, it might even work against you.

Looking at it when you’ve done all that you should’ve but have still not lost any weight might frustrate you to a point where you might want to quit and find temporary solace behind routinely-used excuse of “that person has the right genes and I don’t”.

Picking a role model with whose story you relate most, rather than someone whose body you like best, works better.

It’s not the pretty face or a well-toned body that gives motivation when the chips are down, but the story behind the face. You are more likely to persevere when looking at your role model’s photo helps you remember that he or she fought and won personal battles—and so CAN you.

Tip#2 – You Don’t Just Need a BIG Goal But also Smaller Goals

Ask any person staring on a diet what his or her goal is and he or she won’t take a second to reveal it. Ask the person again how he or she intends to achieve his or her goal, and you are most likely to get a blank face in return—and this is where the problem lies.

For sure, you must have your big goal jotted down. But it is equally important to break it down into a series of sub goals and make each sub goal concrete, measurable and time-bound.

In a study on the psychology of motivation, researchers found that those who create a step-by-step process to achieve their goal using clear and concise sub-goals are more successful in achieving what they had set to achieve.

Just stating that you want to lose 40 pounds may not be the smartest way to set a goal. Instead, include HOW you plan to achieve your goal. Something like this may work better:

“I want to lose 60 pounds in 12 months maximum. My goal is to exercise 30 minutes three days a week, Monday, Wednesday, and Friday. I’m going to eat lean meat and vegetable for dinner and salad for lunch. I’m going to maintain a food diary, which I’ll fill daily at the end of the day. I’m also going to weigh myself twice a week and take a photo of myself every 15 days to monitor progress. I’m going to continue adjusting my diet and workout regime until I’m consistently losing 1-2 lbs every week.”

Tip#3 – Maintain a Food Journal

This one goes without saying. You MUST maintain a food journal and FILL it religiously.

Research shows that dieters who maintain a food journal are more successful in losing weight than those who don’t. A probable reason for this is that writing in a food journal and later reading what you’d written gives you a clear idea of your eating habits and patterns and what are you doing wrong.

Dieting is not easy, not because diets don’t work but because they are hard to follow (and that’s the way it is for everyone). That said, these three tips help you sail through you ‘low’ moments, stay on course, and achieve your weight-loss goals.

3-Step, Science-Based, Diet Plan to Lose Weight Fast

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THREE STEPS is all you need to follow if you’re looking for an answer to the question “how to lose weight fast”.

But, mind you, these three steps are not as easy as one, two, three. That is not to say they are very hard to follow. Many use this 3-step plan to lose weight quickly—and so can you.

The 3-step plan shared below will:

  • Decrease your appetite.
  • Make you lose weight quickly, without feeling pangs of hunger several times each day.
  • Increase your metabolism.

Science backs all of this, and that’s why the plan works so well.

Step 1 – Reduce the Intake of Sugars and Starches

The first step is to consume fewer sugars and starches.

Both trigger secretion of insulin, the main fat storage hormone in our body. Dropping levels of insulin make it easier for the fat to come out of the fat stores and for the body to burn it in place of carbs.

Lower insulin also makes it easy for the kidneys to lose throw extra sodium and water out of the body. This in turn allows you to shed excess water weight.

You can lose 10 pounds or even more by restricting the intake of sugars and starch. Studies show that dieters who eat low-carb foods to their normal capacity lose more weight than those on a calorie-restricted diet.

Step 2 – Eat protein, Vegetables, and Fat

Each meal must have a protein source, low-carb vegetables, and a fat source. This way you’ll able to bring down your daily carb intake within the recommended range, which is 20 to 50 gm.

Protein Sources:

  • Eggs – Pastured eggs are a good choice, so are Omega-3 enriched eggs.
  • Meat – Chicken, beef, lamb, bacon, pork, etc.
  • Fish & Seafood – Shrimps, lobsters, trout, etc.

Eating plentiful of protein gives many benefits.

A protein-rich diet increases the metabolism by no less than 80 calories per day. It also keeps you full for longer time, so that you eat less without trying. According to a study, participants on a protein-rich diet consumed over 400 fewer calories each day than those on a carb-rich diet.

Increasing your protein intake also reduces obsessive thoughts related to food by as much as 60% and snacking in night by almost 50%.

In short, when it comes to losing weight, protein is your best friend. Period.

Low-Carb Vegetables:

  • Cauliflower
  • Broccoli
  • Kale
  • Spinach
  • Cabbage
  • Brussels Sprout
  • Lettuce
  • Celery
  • Cucumber
  • Swiss Chard

This is one type of food that you can eat as much as you want, simply because they don’t increase your overall carb intake by much.

A meat and vegetables based diet provides you all the nutrients (vitamins, minerals, and fiber) you need for good health.

Fat Sources:

  • Coconut oil
  • Olive oil
  • Avocado oil
  • Tallow
  • Butter

Aim for 2 to 3 meals a day. If 3 meals prove insufficient, add another meal.

Fat has got a lot of flak in recent years, but truth is not all fats are bad. Avoid doing low-fat and low-carbs simultaneously, as often dieters give up midway when they seriously cut down both.

Coconut oil is an excellent cooking fat. It has Medium Chain Triglycerides in high amounts, which are more filling than other types of fat and also improve metabolism by little.

Step 3 – Do Weight Training 3 Times a Week

Exercise is not a compulsory part of this weight-loss plan, but it is highly recommended.

Without it, too, you will get good weight loss results. Regular exercise, however, can prevent muscle mass loss and improve the results of dieting.

The best thing to do is lift weights 3 to 4 times a week. Find a good gym close to your house and follow a moderate exercise regime of 40 to 60 minutes, starting with a warm up, followed by lifting weights, and then some stretching.

If you’ve not lifted weights before, ask your gym trainer for advice. If you have certain health issues, consult a doctor before starting. If lifting weights is not an option, 30-40 minutes of cardio exercises, like brisk walking, swimming, or jogging, will be sufficient.

Do you need to count calories?

There’s actually no real need to count calories if you are eating meals comprising of protein, fat, and low-carb vegetables. The primary goal is to limit your daily carb intake to 20-50 grams and obtain the remaining calories from protein and fat.

But if you want to count calories, you can use any free calorie calculators. There are many such calculators available for free use on the Internet.

Seven Additional Tips to Make Dieting Easier and Weight Loss Faster

Shared ahead are 7 tips to improve your weight loss results further.

  1. Drink Coffee: Caffeine, study shows, improves metabolism. If you are coffee drinker, don’t pull back your hand when it reaches for a cup of your favorite drink, unless you drink more than four cups a day. Coffee, however, should be avoided in the evening. Drinking coffee up to six hours before sleep time can affect your sleep, which is equally important for losing weight.
  2. Sleep Better: Poor sleep is linked with obesity and a host of other health conditions. Try to get 7-9 hours of sleep every night; six hours is bare minimum.
  3. Drink Water: Half a liter of water taken thirty minutes before meal leads to consumption of fewer calories and improves weight loss by almost 45%, according to a study.
  4. Eat Viscous Fiber: There is evidence that viscous fiber supplements aids weight loss.
  5. Eat a High-Protein Meal in Breakfast: A high-protein meal in the morning in place of a grain-based meal can help you lose as much as 60% more weight.
  6. Use a Smaller Plate: You eat less when you use a smaller plate. In a study, participants who used a 10-inch plate instead of a 12-inch consumed 22% less calories. Strange, but true!
  7. Eat slowly: Our brains take about 20 minutes to register that we’ve eaten enough. When you eat fast, you continue eating past the point where you’re full. On the other hand, eating slowly allows you to just that much food that you need.

Three Final Points

A diet around protein, fat, and low-carb vegetables helps you lose two or three times more weight than a calorie-restricted and low-fat diet.

Another benefit is that lower carb intake reduces the level of insulin, which in turn alters the hormonal environment in a healthy way and makes losing weight much easier.

The initial water weight loss is high in this diet. This is especially welcoming for the impatient dieters. Seeing the weighing scale throwing up a lower number early into the diet can keep the spirits high, which can make a world of difference to how one approaches dieting.

When losing weight fast (or even otherwise) is the aim, it is most advantageous to go with a science-based diet plan, like this one. This 3-step plan works for everyone and works much better than other diet plans.

7 Baby Steps to Good Health

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Old habits are difficult to change—or NOT.

Giving up bad food habits is not very difficult, especially if you make small changes, one at a time.

That is not to say going all in when making changes doesn’t work—because it does. And some people actually prefer changing everything they realize they should at the same time.

However, many people choose the longer, slower approach. And that’s right, too. Who’s to say which approach is better? You stick with what works for you.

But if you are someone who prefer longer, slower approach, this “how to eat healthy” guide is for you. It introduces you to 7 healthy diet changes.

You can adopt one change every day of the week or one change in a week or one change in a month… whichever works best for you. Making a new change only after getting completely comfortable with the previous one is a good way to go about a diet overhaul.

Here are seven steps to good health.

1. Protein is Good For Your Metabolism. Eat More of It

When it comes to protein intake, less is not more. The first change you must do is up your protein consumption.

From weight-loss point of view, protein is important on two counts. One, it boosts your metabolism. That is, it helps you burn more calories at rest.

Studies show protein-rich diet helps you burn 80 to 100 calories more per day at rest than low-protein diet.

Two, it reduces your appetite. Gram for gram, protein gives you a feeling of fullness for a longer time than carbs. In other words, after a protein-rich meal, you are likely to eat less in the next meal and eat it after a bigger time gap than you’d have done after a carbs-rich meal.

In a study, participants who consumed 30% of their daily calories from protein took 449 calories fewer per day. They also lost almost 5 kg (11 lbs) in 14 days without eating less intentionally.

Apart from aiding weight loss, protein, of course, provides several benefits, like stronger bones, increased muscle mass, and lower blood pressure.

Meat, fish, poultry, full-dairy products, and eggs are all good sources of protein. On average, you should eat 1.5 to 2.5 gm of protein per kg of your weight (or 0.7 to 0.11 gm per pound of bodyweight).

2. A Healthy Breakfast

There is no better way to welcome a new day than exercising in the morning and then eating a healthy breakfast. Even if you are not a morning exerciser, you should eat a healthy breakfast.

Many people opt for cereals or something similar as their first meal, without knowing that cereals are filled with sugar and refined carbs and so are not really healthy first thing in the morning.

Eating refined carbs and sugar (found in high amounts in all cereals) first causes your blood sugar to spike and a few hours later to crash, which is always accompanied with a strong craving for another carbs-rich meal.

A much healthier option is eggs.

In fact, eggs make up for a perfect breakfast. They are a great source of protein and a good source of healthy fats and many other nutrients.

More than one study has shown that replacing a grain-based breakfast with eggs can help you lose weight.

You can eat eggs with a fruit or vegetables. You can also have them with beacon if you want.

In case you are not an egg person, instead of eggs, have any other protein-rich food you like.

3. Eat Good Fats and Oils

There are unhealthy fats and oils and healthy ones. Which ones are you eating?

Throw unhealthy fats, including refined vegetable oils and trans fats, into trash because they are seriously unhealthy.

Stay away from anything that reads “hydrogenated” or for that matter even “partially hydrogenated”.

Also stay away from refined vegetable oils, which studies have linked to increased risk of several serious diseases, including cancer and heart disease. Examples of refined vegetable oils include cottonseed oil, soybean oil, corn oil, and others.

Instead of these, pick monosaturated or mostly saturated fats. Examples include coconut oil, avocado oil, olive oil, grass-fed butter, and others.

4. Replace Refined Carbs, Modern Wheat, and Sugar with Healthier Options

Carbs, too, come in two varieties—good and bad. Which carbs are bad for you and why?

Well, refined carbs and, of course, sugar fall in the category of bad carbs. Understanding why is not so difficult. They don’t provide many nutrients and trick you into overeating, which, in turn, bring a host of health problems with it.

Modern wheat is just as bad, if not more. Introduced in the 60s, modern dwarf wheat is really a dwarf when it comes to providing nutrients. It is also much worse than traditional wheat for those with gluten sensitivity.

Coming to good carbs, there are plenty of foods that provide them, including fruits, vegetables, oats, rice, and quinoa, potatoes, sweet potatoes, and legumes, to name a few.

5. Stop Taking Fruit Juices and sugar-Sweetened Beverages

The next step in this short but precise “how to eat healthy” guide is stopping the consumption of liquid sugar calories.

Sugar is bad, but when taken in the liquid form, it is much, much worse.

The brain doesn’t register calories taken from liquids the same way as calories taken from solid foods. And the effect of this could be disastrous if you reach out for a sugary drink often.

The brain doesn’t compensate for liquid sugar calories. As a result you end up consuming more—sometimes a lot more—calories than you should.

Given this fact, it is not surprising that a study showed that children who consumed a sugary beverage each day had 60% more risk of obesity.

Remember fruit juices are just as bad as soft drinks. You should avoid them both with the same vigor.

6. Meat, Fish, and Vegetables are Good Choices for Dinner

You’ve already started to eat a healthy breakfast; now start picking the right foods for dinner as well.

Filling your dinner plate is with a meal based on fish or meat with lots of vegetables will do your health a world of good. Those who like starches should include them too.

Eating fatty fish two times a week is recommended, as they are rich in Omega-3s. Supplement with fish oil in case you don’t like or can’t eat fatty fish.

7. Finally, Eat Healthy Lunches and Snacks

For some these two are a little, or more than a little, problematic. You can cook your lunch a day before with your dinner to ensure you enjoy a healthy lunch. That is, cook your dinner in excess amounts and eat leftovers in lunch the next day.

If you often eat lunch out (and many people do this), it wouldn’t be a bad idea to jot down the names of healthy eateries.

As far snacks are concerned, they actually can be dealt easily. Eat a fruit, handful of nuts, baby carrots, or a couple of eggs whenever you feel hunger between meals.

Small positive dietary changes can help you make long-term additions to your diet. Your each meal should include, if not only, at least in large amounts, healthy, real foods.

Secrets to Good Health Unveiled

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Being healthy is complicated—or NOT. It all depends on how you go about it.

While advertisements would like you to believe that to be healthy you must do this and that and God knows what not, all that is not really true. Following time-tested rules is still the best answer to the question ‘how to be healthy’.

Shared ahead are five proven rules to good health.

1. Stop Putting Toxic Things Into Your Body

Many things are absolutely toxic to the body, and so should be avoided.

The list includes common suspects like alcohol, cigarettes, and drugs. In case you’ve got a problem with any of these, you must sort that out first before thinking of changing diet and getting regular exercise.

In moderation, alcohol is fine. (In fact, some studies have linked intake of red wine in moderation with reduced risk of heart disease.)

The same is not true for cigarettes as well as abusive drugs, both of which should be avoided completely.

The menace of disease-promoting foods, however, is far much greater. They are the primary factor for the sharp rise in obesity seen in the past few decades. If you want health, cut down on your intake of such foods. There are absolutely no two ways about it.

Processed foods have been engineered to be as rewarding as possible (in other words, they are addictive in nature). Because of this, you’ll need motivation, discipline, and perseverance to reduce or stop their intake.

2. Lift Weights

Exercise for improving your physique or for the health benefits it provides, but the important thing is you must EXERCISE.

Yes, if you exercise, your appearance and attractiveness quotient will improve. These benefits, however, just the tip of the iceberg. The real benefits of regular exercise are good physical and mental health.

Studies show lifting weights reduces your risk to diabetes, high blood pressure, and heart disease. It helps reduce the blood sugar levels, improve cholesterol, and reduce triglycerides.

Lifting weights are also linked with improved level of testosterone as well as growth hormone, both of which are crucial for overall wellbeing.

It (as do other form of exercises) helps in wading off and management of several health conditions like depression, obesity, heart disease, type 2 diabetes, Alzheimer’s disease and several others.

Regular exercise when combined with healthy diet helps shed extra fat. When you exercise, not only you burn more calories, but your metabolism also improves.

Gym is not the only place where you can exercise. Outdoors is just as good, probably even better, because you then can also get Vitamin D in healthy amounts.

If you wish, you can also start on an indoor fitness program, too. There are many good fitness programs available for free online and you can easily find one that is suitable for you.

In case you have not worked out in ages or have a health condition, consult a doctor or a health professional before starting an exercise program.

3. Sleep Well

Some believe four or six hours of sleep is adequate. Research, however, points otherwise, stating adults who sleep for fewer hours than seven in the night have more difficulty in concentrating and experience more mood problems than those who enjoy a seven to nine hours of sleep.

Prolonged sleep deprivation can cause much more harm than poor concentration and bad mood. It is associated with an increased risk to depression, obesity, and heart disease. Poor sleep on a regular basis can also make you more prone to depression and other mood disorders.

In case you find it difficult to initiate sleep or stay asleep or have a sleep problem like apnea, you should consult a doctor. Sleep apnea in most cases is very much treatable. However, if left unaddressed, it can have serious and life-shortening consequences: heart disease, high blood pressure, diabetes, and other ailments.

You might also want to follow these tips:

  • Don’t drink coffee at least six hours before sleeping.
  • Maintain a sleep schedule (that is, sleeping and waking up at the same hours every day).
  • Avoid artificial light while sleeping; instead sleep in complete darkness.
  • Eat foods rich in vitamin B6, which helps the body to produce melatonin and serotonin, two neurotransmitters that regulate sleep. Fish (tuna, salmon, halibut, etc.), pistachio nuts, and raw garlic are some foods that provide vitamin B6 in abundance

4. Avoid Excess Stress

Excess stress affects not only your mental but also physical health. It leads to more cortisol in the body, and increased cortisol level is harmful in more ways than one.

Increased cortisol level affects metabolism, makes you crave for unhealthy processed foods, and leads to accumulation of fat around the abdominal area, which in turn is linked with various diseases, including heart disease.

While a completely stress-free life is a dream that many have but only few achieve, the following tips can be used by anyone and everyone to keep stress under check:

  • Exercise regularly. When you exercise, endorphins are released, and when endorphins are present in high levels, we feel fewer negative effects of stress.
  • Do a few minutes of deep breathing and/or meditation every day. Both help reduce negative emotions and improve stress management skills.
  • Consult a psychologist. If burdens of daily life are becoming are stressing you out, seek professional advice and help.

A lifestyle change, and not a fancy new diet or exercise program, works best to improve health. Being healthy require continuous effort. So keep things simple and stay committed to the cause for life.

Two Weight Loss Diets That Work – In The Long Run, Too

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There is no one-size-fits-all diet. Different people like different foods, and evidence shows dieting works only when the dieter follows a meal plan that includes foods he or she likes.

The idea is not to pick healthy foods that rub your taste buds the wrong way (because then you’ll not stick to the diet for long) but foods that are healthy and that you find tasty.

Here are two meal plans scientifically proven to work. Both include a detailed list of foods that you can choose from and names of foods you should avoid.

1. Low-carb, Real Food Based Diet

This healthy weight loss diet is ideal for those who want to lose weight and improve heart health. It is based on real, unprocessed foods with low-carb content.

Foods to Eat

  • Fish (salmon, haddock, and trout)
  • Eggs (pastured or Omega-3 eggs are most beneficial)
  • Meat (lamb, beef, pork, and chicken)
  • Fruits (oranges, pears, apples, strawberries, and blueberries)
  • Vegetables (broccoli, carrots, spinach, cauliflower)
  • Nuts and seeds (walnuts, almonds, and sunflower seeds)
  • Fats and oils (olive oil, cod fisher oil, coconut oil, butter, and lard)
  • High-fat diary (yogurt, butter, cheese, and heavy cream)

Maybe Eat

If your aim is not to lose weight and are healthy and active, you can add some carbs to your diet.

  • Legumes (pinto beans, black beans, and lentils)
  • Non-gluten grains (oats, rice, and quinoa)
  • Tubers (potatoes and sweet potatoes)

If you want, you can enjoy these in moderation:

  • Dark Chocolate (opt for organic brands with high cocoa percentage)
  • Wine (dry wines without added sugars is better)

In moderation, dark chocolate may be beneficial to health because of its high antioxidant content. Having said that, dark chocolate can impede your progress if you take it in high amounts, and so could alcohol.

Drink

  • Water
  • Coffee
  • Tea
  • Carbonated soda that doesn’t contain any artificial sweeteners

What Not to Eat

  • Sugar (fruit juices, soft drinks, ice-cream, and candies)
  • Gluten Grains (wheat, barley, spelt, and rye)
  • Artificial Sweeteners (sucralose, saccharin, aspartame, acesulfame potassium, and cyclamates)
  • Highly-processed foods
  • Vegetable- and Seed oil rich in omega-6 (cottonseed oil, safflower oil, soybean oil, grapeseed oil, canola oil and corn oil)

2. Mediterranean Diet

More than one study has linked Mediterranean diet with weight loss and reduced risk of cardiovascular disease.

There is no one right way to plan this healthy weight loss diet. People in different Mediterranean countries eat different foods. The foods prescribed and proscribed here are based on diets which studies have showed to provide weight-loss benefits.

Foods to Eat

  • Fruits (bananas, apples, pears, grapes, figs, strawberries, dates, peaches, and melons)
  • Vegetables (broccoli, tomato, onions, cauliflower, cucumbers, spinach, kale, and Brussels sprouts)
  • Nuts and Seeds (macadamia nuts, cashews, almonds, hazelnuts, walnuts, pumpkin seeds and sunflower seeds)
  • Legumes (lentils, beans, peas, peanuts, and chickpeas)
  • Whole Grains (brown rice, whole oats, rye, corn, barley, whole grain bread, whole wheat, pasta, and buckwheat)
  • Tubers: (yams, turnips, sweet potatoes, and potatoes)
  • Poultry (duck, chicken, and turkey)
  • Fish and Seafood (sardines, salmon, tuna, trout, shrimp, clams, crabs, oysters, mackerel, and mussels)
  • Eggs (chicken, duck, and quail eggs)
  • Herbs and spices (basil, garlic, rosemary, nutmeg, sage, pepper, and cinnamon)
  • Healthy Fats (olive, extra virgin olive oil, avocado oil, and avocados)

Drink

The go-to beverage in this diet is water. The Mediterranean diet includes red wine in moderate amounts, one glass a day. However, drinking red wine is not compulsory.

Tea and coffee are also acceptable but not sugar-rich juices and beverages.

What Not to Eat

  • Added sugar (table sugar, soda, ice-cream, and candies)
  • Trans fats (found in processed foods and margarine)
  • Refined grains (white bread and foods made using refined wheat)
  • Processed meat (hot dogs and processed sausages)
  • Refined oils (canola oil, soybean oil, and cottonseed oil)

A Few Pointers

The Mediterranean diet followed in scientific studies includes a lot of plant foods and relatively fewer animal foods. Having said that, seafood and fish should be eaten at least two times a week.

You are not your friend and your friend is not you. The diet that worked for him may not work for you and vice-versa. Different people have different food preferences; pick a diet that you’ll enjoy and can stick to.

Six Healthy Snacks for Weight Loss

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An extra bite here and an extra bite there can increase your carb intake, spelling disaster for your weight loss efforts. But that doesn’t mean you should not reach out for a snack when hunger comes calling at an odd hour.

At such times—and otherwise too—look past carb-rich foods and pick up a low-carb food.
Why?

Because cutting carbs helps you lose weight. According to several studies, a low-carb diet helps lose more weight, sometimes two or three times more, than a low-fat diet.

Lowering the carb intake also provides many other health benefits. Studies have linked low-carb diet to reduction in sugar levels in blood, blood pressure, and triglycerides and higher HDL cholesterol.

Luckily, eating low-carb is not at all complicated. Here are 6 healthy snacks for weight loss and better health.

1. Apple and Cheese

This sweet and salty snacks tickles taste buds in the right way besides providing very few calories.

Half a cup of cup of apple slices paired with string cheese helps satisfy an untimely hunger pang without spiking up your calorie count by much. What’s more, this satisfying snack does provide protein and fiber in good amounts, both essential for good health.

Carbs: 10 grams

2. Avocado on Crisp

Want to have a creamy, crunchy snack?

Spread one-quarter of mashed avocado on 2 rye crackers. This low-calorie snack provides you with a lot of fiber and healthy fat.

Avocados are a great source of fiber, which is so essential for good health. Adequate fiber intake is associated with weight loss and better digestive health.

Fats are of two types—healthy and unhealthy. Avocado is rich in monosaturated fatty acids, which are extremely beneficial for heart health.

Carbs: 18 grams

3. Yogurt and Cucumbers

Enjoy the multiple health benefits of yogurt and cucumber as you satisfy hunger. All you need is a cup of low-fat yogurt and one cup of cucumber spears.

Yogurt is a calcium powerhouse, so is extremely good for bones. It is also rich in potassium and vitamin A, riboflavin, protein, and phosphorus.

Even people who are moderately intolerant to lactose can enjoy yogurt, as it contains lactose in significantly less amount than milk.

Cucumbers are rich in fiber, promoting better bowel movement. They are also beneficial for brain health and heart health, besides might helping lower the risk of certain cancers, like breast, ovarian, and prostate cancer.

Carbs: 12 grams

4. Cottage Cheese with Berries

Another healthy snack for weight loss is cottage cheese with blueberries. Pair one cup of cottage cheese (low-fat variety) with half a cup of frozen or fresh blueberries to enjoy a tasty, filling, wholesome snack.

Cottage cheese is a complete source of protein, as it contains all the amino acids we need. It also is rich source of calcium and phosphorus, and Vitamin B2 (also called riboflavin).

Blueberries, on the other hand, are among the healthiest fruits. It helps lower blood pressure, manage diabetes, improve bone health, ward off heart disease, and prevent cancer.

Carbs: 18 grams

5. Jerky

Jerky is a great low-calorie snack, as long as it doesn’t contain any artificial ingredients or sugar.

Opt for grass-fed beef as it is believed to contain less total fat, more omega fatty acids (which helps lower blood pressure, improve health, and slow plaque growth), conjugated linoleic acid (which may reduce heart disease), and antioxidants (which improve eye and skin health and strengthens the immune system).

Carbs: 10 grams in 1.5 ounces

6. Hard-boiled Egg

Hard-boiled eggs sit at the top of any grab-‘n’-go power snack list—and rightly so. Rich in protein and good fats and a decent source of vitamin A and calcium, hard-boiled eggs provide many healthy benefits.

You can add a hint of hot sauce or more, depending on your choice, to a boiled egg to make it savory.

Carbs: Less than 1 gram of carbs

Reach out for a healthy snack, which satisfies hunger and provides sufficient nutritional values, when you feel hungry between meals. There are many tasty, healthy snacking options–so there’s enough variety to choose from.

6 Health and Nutrition Tips to Good Health

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Who’s to be believed and who’s to not is a common dilemma health enthusiasts face when searching for some quality health and nutrition tips. Often there are as many different views about the same thing as there are experts, and understanding which one is right can be baffling.

Thankfully, many health tips are based solely on good science, so there’s no question of disagreement. Here are 6 such tips.

1. Say No to Sugary Drinks

Sugary drinks are downrightly unhealthy. They provide us with excess calories and little real nutrients. Moreover, we tend to over consume them.

Our brain registers calories coming from sugary drinks differently than calories from solid foods. As a result, when we drink sugar-based liquids, we end up consuming more calories than when we should. Consumption of excess calories contributes to weight gain and many diseases.

Sugary drinks are linked with not only obesity but also all sorts of health problems including Type 2 Diabetes and cardiovascular disease.

When it comes to spiking up your calorie count, fruit juices are just as bad as soda. They, too, contain a lot of sugar, and contrary to the popular belief, the antioxidants present in them do not neutralize or even reduce the harmful effects of sugar.

2. Process Junk Food is Unhealthy (and real food is not)

If there is one main reason why so many people are so fat today worldwide, it is processed junk foods.

These foods are engineered to be hyper rewarding to the brain. That’s why we eat more than our usual capacity when a plate filled with processed food is in front of us. In some cases, the problem can become very serious and lead to food addiction.

Besides tricking us to overeat, processed food provides us sugar and refined carbs in unhealthy amounts. Excess consumption of both is associated with many diseases in addition to obesity.

3. Drink Coffee – It’s Good For You

Here’s some good news for coffee lovers: coffee is actually good (provided you don’t overdo it).

Several studies have brought multiple benefits of drinking coffee to light, one of which is its ability to aid fat burning (This also explains why almost every other commercial fat burning supplement has caffeine as its one of ingredients).

Caffeine is reported to improve the metabolic rate by 3% to 11%. It also increases the fat burning in healthy people by 29% and in obese by 10%.

Studies show that the risk of Type 2 Diabetes, which affects 300 million people worldwide, is significantly less, from 23% to 50%, in coffee drinkers.

Those who regularly drink coffee are also 65% less likely to suffer from Alzheimer’s disease, an incurable condition that usually affects elderly.

Coffee is good for you, but too much of it can be harmful. You should avoid drinking more than 4 cups a day; otherwise, all good will be undone and unpleasant symptoms might cause discomfort or, worse, increase your risk to certain health conditions.

Symptoms associated with over consumption of coffee include jitteriness, anxiety, dizziness, irritability, upset stomach, fast heartbeat, insomnia, and tremors.

4. Eat a Handful of Nuts Daily

There are many reasons why you must have nuts daily. Studies show they can help you lose weight and fight diabetes and cardiovascular disease.

A study done to understand weight-loss potentiality of almonds revealed that it increases weight loss by as much as 62% in comparison to complex carbohydrates.

Besides helping you shed extra weight, nuts also boost metabolism and improve digestive health.

Just like in case of coffee, nuts can cause several ill-effects if you overeat them, the most prominent being weight gain. Eating too many salted nuts can cause an additional side effect: spike in blood pressure.

How much is too much? Well, experts don’t recommend eating more than 20 to 35 gm of nuts in a day.

5. Get Adequate Sleep

Lack of play might make you dull, but that’s nothing compared to lack of sleep. In addition to affecting your learning and thinking abilities, sleep deficiency can lead to weight gain, reduced sex drive, and several health issues.

Several studies show that lack of sleep can reduce physical as well as mental performance. Continuously sleeping fewer hours than recommended can even lead to depression.

One study also proved a strong link between inadequate sleep and weight gain. Lack of sleep, the study proved, increased the risk of obesity in adults by 55% and in children by an astounding 89%.

A warm bath with or without aromatic oils, listening to soft music, a few minutes of meditation in the day or evening, and half an hour of rigorous exercise are all natural sleep aids. Try one if falling sleep or staying asleep is an issue.

6. Drink Lots of Water

Drinking water at regular intervals helps prevent dehydration, boost metabolism, and promote weight loss.

Dehydration can reduce your physical performance, impair mood and concentration, can cause headaches. That’s why the American College of Sports Medicine recommends drinking 17 ounces of liquid two hours before exercise and a sip at regular intervals during exercise to prevent dehydration.

In some people, dehydration can trigger headaches and migraines. A few studies have shown that drinking water helps relieve such headaches and migraines.

Water has a positive effect on metabolism. A couple of studies have shown the metabolism increases by about 25% for 1 to 1.5 hours after drinking water. This translates to loss of 96 calories if you drink 2 liters of water in a day.

Those who want to lose weight would benefit from drinking water before meals. According to a study, half a liter of water consumed half an hour before meals led to 44% more weight loss.

Don’t get lost in the maze of conflicting health tips from so-called experts. Instead, embrace tips based on good science, which are known to work for everyone, every time.

Avocados: Nutrition Facts, Health Benefits, & Risks

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Did you know that many think avocado is a vegetable, not a fruit? Maybe you believed it so too.

Well, because of avocado’s green color and savory taste, it’s easy to label it vegetable. But technically it’s a fruit, filled with many important nutrients and providing many health benefits.

Read on to know more about avocado nutrition facts chart, and, more importantly, just why you should’ve a few bites of it every day.

Nutrition Facts

As shown by the avocado nutrition facts chart, nearly two-thirds of weight of avocados comes from water (73%), and the rest from fat (15%), carbs (8.5%), and protein (2%). Most of the carbs content in this fruit is fiber.

Thanks to high-water content and decent amount of fiber content in it, the avocado is a filling fruit and keeps hunger pangs away—two qualities that make it a good weight-loss fruit.

Carbs

Most fruits contain a good amount of sugar; however, the avocado is an exception.

One full avocado usually contains no more than 1 grams of sugar, present as glucose, fructose, and galactose. While 100 gm of avocado has 8.5 grams of carbs, the net digestible carbs amounts for only 1.8 grams.

Fiber

Almost 79% of the carbohydrate content in Avocados is fiber. One full avocado provides 9 grams of fiber, making it an extremely good source of fiber.

Health experts recommend a healthy dose of fiber in the daily diet because it provides many health benefits, like improving digestion and regulating appetite.

Fat

Avocado is a decent source of monosaturated fatty acids, a healthy component usually not found in fruits.

The acid present in the greatest amount in avocados is oleic acid, which is believed to reduce inflammation.

Vitamins and Minerals

A source of many vitamins and minerals, the avocado is a particularly good source of the following:

  • Folate (B9), vital for normal tissue growth.
  • Vitamin K1, crucial for blood clotting and beneficial for bone health.
  • Potassium, important for blood pressure control and many other things.
  • Vitamin C, crucial for immunity and skin function.

Other Plant Compounds

The following three are main plant compounds found in the avocado:

  • Carotenoids: Many carotenoids are present in this fruit, the two main ones being lutein and zeaxanthin, both important for eye health.
  • Persenones A and B: These two antioxidants may protect against inflammation.
  • D-Mannoheptulose: A kind of sugar which is believed to help in managing blood sugar.

Health Benefits of Avocados

Avocados are an extremely good source of antioxidants and several nutrients, some of which are almost completely absent in the modern diet.

This fruit provides many health benefits, and everyone should have a bit of avocados on a regular basis.

Weight Loss

Despite its high fat content, the avocado is a good option for those looking to lose or maintain weight. This is because avocados promote satiety, that is, a feeling of fullness.

One doesn’t feel hungry for a longer time after eating avocados in comparison to a similar meal sans avocados. Therefore, overall you are likely to eat less in a day if you eat one meal with avocados in it.

In a study, one group was asked to eat a meal containing avocado and another was instructed to eat a similar meal without avocado. Participants who ate the avocado felt 23% more full than those who didn’t. They also felt 28% less hungry than the participants who didn’t eat the avocado over the next 5 hours.

This fruit is also rich in fiber and low in carbohydrates. Further, it does not cause a spike in the blood sugar levels. These three properties, in addition to its ability to promote satiety, make it a good weight-loss food.

Heart Health

Avocados are linked with a reduced risk of heart disease. Research shows that regular consumption of this fruit may lower triglycerides and blood cholesterol significantly, both of which are a risk factor of heart disease.

In addition to these two, avocados may also reduce LDL cholesterol, which is bad for heart health if present in high amounts, and increase the HDL cholesterol (the “good” cholesterol).

Relief from Arthritis

Arthritis, a condition characterized by inflammation and pain in joints, can be a painful condition. Avocados can help reduce the symptoms of this disease.

More than one study have shown avocado soybean unsaponifiables, supplements made from avocado and soybean oils, can reduce symptoms of arthritis, especially of the arthritis of the knee and hip.

Cancer Prevention

There is some evidence that avocados may help in preventing cancer. One study revealed that this fruit might help in reducing the side effects of chemotherapy in human lymphocytes.

Another study has shown the extract of this fruit stalls the growth of prostate cancer cells.

These results, however, are not conclusive, as the studies were not done on living humans but rather on isolated cells.

Improves Eye Health

Avocados contain antioxidants and also help the body absorb antioxidants from other foods. These include two very important eye nutrients: lutein and zeaxanthin.

Numerous studies have shown that these two compounds either help prevent macular degeneration or may slow the rate of progression of this disease. Macular degeneration is the primary cause of severe vision loss in people over age 60.

Therefore, consuming avocados regularly might augur well for eye health in time.

Adverse Effects

For most people, avocado is a safe option. However, the fruit may cause discomfort in people with latex allergy or irritable bowel syndrome (IBS).

Avocado Allergy

This is a rare condition. But if you have it, you should not consume avocado.

People with latex allergy might experience an allergic reaction, called latex-fruit syndrome, upon eating certain fruits, like kiwis, bananas, or avocados.

The latex allergy is caused by certain proteins present in latex. Some fruit proteins are similar to allergy-causing proteins in latex. In latex-fruit syndrome, the human immune system attacks those fruit proteins that mimic allergy-causing latex proteins.

Common symptoms associated with latex-fruit syndrome are stomach cramps, upset stomach, and headaches. In rare cases, the allergy may cause a severe reaction, symptoms of which include wheezing, tightness in the chest, fast heartbeat, dizziness, itchy skin, or loss of consciousness.

Irritable Bowel Syndrome (IBS)

Short-chain carbohydrates, called FODMAPs, present in the avocado may cause discomfort in IBS patients. Monitor your symptoms carefully if you experience gas, bloating, stomach pain, constipation, diarrhea, or cramping after eating avocados.

Avocados are loaded with healthy nutrients and are beneficial in many health conditions. They are also filling and tasty. Include them in your diet and enjoy the multiple health benefits they provide.

5 Ways in Which an Apple a Day Keeps the Doctor Away

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Ever wondered how an apple a day keeps the doctor away?

The saying is more than a century old. However, the benefits of apple were known even much before then.

Ancient Romans and Anglo-Saxons opined that the apple was one of the healthiest foods. The opinion of the modern health professionals is not much different. This is hardly surprising as the apples nutrition facts table shows.

Extremely rich in Vitamin C, antioxidants, and fiber, three components that are important for good health, the apple promotes weight loss, reduces the risk of certain cancers, and improves heart health.

The apple is one food everyone must include in their daily diet. You can eat it any way you like: raw or in various recipes, drinks and juices.

Nutritional Chart

A medium-sized apple increases your calorie count by only 95 calories.

Carbohydrates

Apple comprises of three things mainly: water, carbs, and simple sugars (sucrose, glucose, and fructose).

The high sugar and carbs content notwithstanding, the glycemic index of the apple is low, falling in the range of 29 to 44. The glycemic index measures the impact of carbohydrate-containing foods on blood glucose. Foods with low glycemic index, like the apple, are linked with many health benefits.

Fiber

A single medium-sized apple contains approximately 4 gm of fiber and provides you with 17% of recommended daily intake of fiber.

Another good thing is that apples, unlike some other foods, contain both soluble and insoluble fiber. While both fibers are beneficial, each works in different ways and provides some benefits more than the other.

For instance, soluble fiber is more associated with heart protection and diabetes protection, whereas the insoluble fiber is more effective in controlling weight.

Including both fibers in the diet is a much healthier option than eating only one or eating one significantly more than the other. A regular consumption of apple ensures you enjoy the health benefits associated with both types of fibers.

Vitamins and Minerals

The apple is a good source of Vitamin C, which is important for the cardiovascular system and immune system and many other functions. It is also a decent source of Potassium, which is vital for heart and brain health.

Several other vitamins and minerals are also present in the apple, but their amount is not significant enough to make it a recommended source of them.

Other Plant Compounds

Apple has many antioxidant plant compounds, the main ones being the following three:

  • Quercetin, which has shown anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects in animals.
  • Catechin, which has shown to improve muscle and brain function in animal studies.
  • Cholrogenic acid, which has shown evidence of lowering blood sugar and causing weight loss

Health Benefits of Apples

Apples provide many important health benefits. This, however, is hardly surprising. A look at the apples nutritional charts clearly shows that this fruit offers many healthy nutrients in high amount.

Weight Loss

Apples are rich source of non-digestible compounds—fiber and polyphenols—that promote the production of good bacteria in the gut. The good bacteria are linked with weight loss.

Both good and bad bacteria are present in our gut. A microbial imbalance in favor of bad bacteria can increase the risk of obesity. On the other hand, a microbial balance in the gut appears to lower chronic inflammation, which increases the risk of putting on weight, and promote satiety, which helps prevent overeating.

In a study, participants who ate 1.5 large apples (about 300 grams) every day lost 1.3 kg over a span of 3 months.

Type 2 Diabetes Protection

There are indications that apples can help reduce the level of sugar in the blood and protect against Type 2 diabetes.

This health benefit of the apple is attributed chiefly to its fiber content and certain antioxidants present in it. According to some studies, fiber helps lower blood sugar levels. That’s why foods rich in fiber, like apples, are good for diabetics.

The apple also contains certain antioxidants that slow down the absorption of carbohydrates. When carbs are digested and absorbed slowly, their effect on the blood sugar levels is less.

In a study involving over 35,000 women, eating one or more apples daily was shown to reduce the risk of developing Type 2 diabetes by 28%.

Blood Cholesterol and Heart disease

Different studies have found the apple to be good for heart.

In one animal study involving hamsters, apple consumption was linked with reduction in total cholesterol. Apples were also found to significantly reduce the buildup of plaque in the arteries by 48%.

If the apple were to have a similar effect on humans, it would mean that their consumption could help prevent heart disease.

A human-based study revealed that consuming 54 grams (1.9 ounces) of apples every day lowered the risk of death from heart disease by 43% in women and 19% in men.

Cancer

Many test tube studies have revealed that apples have anti-cancer effects. In addition to these, some animal studies have shown that phytonutrients present in the apple can protect against colon and lung cancer.

In a human study, aptly titled “Does an apple a day keeps the oncologist away?”, participants who included one or more apples in their daily diet were found to have a lower risk of cancer than those who didn’t. The risk of colorectal cancer in apple-eating participants was 20% less. These participants were also 18% less likely to develop breast cancer in comparison to those who didn’t eat include this fruit in their daily diet.

Neurological Health

The Apples is beneficial for neurological health. According to a research conducted by researchers at the University of Quebec, this fruit contains quercetin, an antioxidant that reduces cellular death.

Adverse Effects

Most people tolerate apples well.

However, someone with irritable bowel syndrome (IBS) may get an upset stomach after eating apples. This fruit contains certain types of carbohydrates, called FODMAPs, which can upset the tummy.

Apples are among the healthiest fruits. They are a great source of more than one antioxidants and fibers.

Eating apples regularly may improve heart health, lower the risk of cancer and Type 2 diabetes, and help lose weight.

The Health Benefits of Almonds

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Don’t let the small size fool you. Small in size, the almond provides big health benefits.

Why, it even has its very own day of honor—February 16th, celebrated as the National Almond Day. How cool is that?

While February is still a few months away, right now is as good a time as any to become familiar with almonds nutritional facts and, more importantly, include it in your diet.

Nutritional Facts

The almond contains 49.9% fat, 21.6% carbohydrates, and 21.2% protein. Eating an average-sized almond increases your calorie intake by 7 calories.

Fats

This nut is extremely rich in fat, accounting for almost 50% of its weight, yet it is a super-healthy food. No, that’s not an oxymoron, because there are good fats and bad fats, and almond is rich in good fats.

Approximately 90% of its fat content comes from mono and polyunsaturated fatty acids, both extremely good for the heart.

Our body, however, is unable to absorb about 10-15% of the fat content of almonds.

Carbohydrates

Carbs are not present in great amounts in almonds, which is good news. One ounce of almonds (28 grams) contains only six grams of carbohydrates. Most of the carbs content in almonds is fiber.

Almonds do not offer much sugar, and this too is good news, especially for diabetics and those with an increased risk to it. One ounce provides no more than 1.2 grams of sugar.
Because of their low glycemic index, almonds are not likely to cause a sharp increase in blood sugar levels, and so are suitable for people with diabetes.

Fiber

As shown by almonds nutritional facts chart, this nut is a good source of soluble as well as insoluble fiber. About 12.5% of almond’s weight is fiber. Eating one ounce of these nuts gives you 3.5 grams of fiber.

Apart from improving digestive health, fiber helps manage blood sugar levels by slowing the rate of absorption of carbohydrates.

Vitamins and Minerals

The almond is a good source of many vitamins and minerals, including:

  • Vitamin E, essential for proper functioning of the immune system.
  • Vitamin B2, crucial for the production and growth of red blood cells.
  • Magnesium, important for bone health, blood pressure, and several other bodily processes.
  • Manganese, needed for bone growth, reproduction, digestion, and immune system.
  • Phosphorus, vital for bone and teeth health.
  • Iron, an important component of hemoglobin.

This nut also offers zinc, potassium, calcium, and a few other vitamins (B1, B3, and B9) in decent amounts.

Plant Compounds

Almonds offer several beneficial plant compounds, including many powerful antioxidants:

  • Resveratrol, considered good for the heart health and diabetes.
  • Epicatechin, beneficial for the heart and brain.
  • Kaempferol, linked with a reduced risk to cancer and chronic diseases.
  • Quercetin, which has strong anti-inflammatory and anti-bacterial properties.

Many antioxidants present in the almond are concentrated in its skin. Therefore, don’t peel off the skin while eating. Otherwise, you’d miss out on many health benefits it provides.

Health Benefits

Almonds offer many health benefits, aiding weight loss, promoting heart health, reducing type 2 diabetes risk, and improving digestive health to name a few.

Weight Loss

Two things present in abundance in almonds are protein and fiber, and both promote a feeling of fullness and help limit the daily calorie intake.

Almonds and some other nuts are believed to give a slight boost to the metabolism, and the faster the metabolism works, the better it is for weight loss.

In a study, inclusion of 3 ounces of almonds on daily basis resulted in 62% more weight loss in those participants who were eating a low-calorie diet.

In another study, involving hundred overweight women, participants who ate nuts were able to lose more belly fat and weight than women who didn’t.

Heart Health

A number of studies show a link between nuts consumption and a reduced risk of heart disease.

Regular eating of nuts lowers LDL (the “bad”) cholesterol, a risk factor of heart disease.

Almonds also help in the management of cholesterol. Eating almonds helps increase the effects of cholesterol-reducing drugs.

According to one study, regular consumption of almonds lowers oxidized LDL by 14%. This is good news for your heart’s health, because oxidized LDL is a risk factor of heart disease.

Diabetes

Almonds are loaded with magnesium, a mineral that plays a vital role in blood sugar control.

Many studies show nuts, such as almonds, can help reduce blood sugar levels in type 2 diabetes patients.

Additionally, some studies have linked almonds with reduced oxidative stress and inflammation caused by diabetes. Reduction in oxidative stress and inflammation, in turn, reduces the risk of diabetes-related complications.

Digestive Health

The bacteria residing in the digestive tract help in the digestion process, apart from reducing the risk of several diseases. According to one study, regular consumption of almonds improves the balance of good bacteria in the intestines.

Adverse Effects

Most people tolerate almonds well. However, in some almonds may trigger an allergic reaction. When taken in huge quantities, they can cause kidney stones in individuals prone to developing them.

Bitter almonds are not recommended for consumption as they are poisonous.

Allergy

In hypersensitive people, almonds can trigger a mild to serious allergic reaction. Symptoms of almond allergy include, but are not restricted to, the following: runny nose, sneezing, skin rashes, swelling, tightness in chest, and difficulty breathing.

Consult a doctor immediately if the symptoms are severe.

Poisoning

There are sweet almonds, and then there are bitter or wild almonds. The former are edible and suitable for human consumption.

The latter, on the other hand, are inedible. Eating them in fact can be fatal, because they contain amygdalin, which is a toxic substance.

Kidney stones

Kidney stones can develop if the urine contains concentrated minerals, most of which are made of calcium oxalate.

Eating too many almonds can be harmful for those with an increased risk to kidney stones. This is so because almonds contain oxalates in high amounts and because our body readily absorbs these oxalates.

Filled with nutrients and rich in healthy fats, antioxidants, and fiber, almonds may reduce risk of heart disease, improve digestive health, and promote weight loss.

Include them in your daily diet and enjoy the multiple benefits they provide.

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