Photobucket faradayfitness.com - Part 107

Fastest Fat-Loss Diet on Record!

Burn the Fat Fast Fastest Fat Loss Diet on Record!

Burn the Fat! Keep the Muscle!

Do you know what the Fastest Fat-Loss diet on record is?  A diet that actually generated close to one lb a day in fat-loss?

You might be as surprised as I was when I first learned that the fastest fat-loss diet on record is a diet that is almost all fat!   Of course, You’ve  all heard of  “The Atkins Diet” and many similar low-carb and other high-fat ketogenic diets  but you may have never heard of the “fat-fast” which is basically what it sounds like- eating 1000 calories and  close to 100% fat for a short time to spur the most the most metabolically challenged individual straight into lipolysis- which basically forces your body to using your fat-stores for energy instead of your carbs.

The studies that  exploded interest in the whole high-fat- low-carb eating model for producing superior  fat-loss results can be tied back to two researchers in the 1950′s.  Professor Alan Kekwick and Dr. Gaston Pawan were struck by the many studies of differing rates of weight-loss experienced by altering the compositions of food.  Their subsequent studies involved putting obese patients on 1000 calorie diets with either 90% fat, 90% protein, or 90% carb.  The 90% fat diet resulted in .09 lbs a day!  The 90% protein diet resulted in .06% lbs a day!  But the 90% carb diet resulted in no weight loss, but in fact gained a little.

Critics claimed that the impressive fat-loss results on the high- fat low-carb diet were a result of water-loss.  However, water studies showed water loss to be a very small part of the total weight loss.

Another study was conducted by Frederick Benoit with the Oakland Naval Hospital.  Benoit compared obese patients put on a 1000 calorie 90% fat diet with obese patients placed on a total fast.  The obese patients on the total fast lost lost 21 lbs after 10 days- but only 7.5lbs was actual body-fat.  The patients on the 90% fat 1000 calorie diet lost 14.5 lbs of weight in 10 days, but 14 lbs of it was body-fat.  So the high-fat 1000 calorie diet resulted in 7lbs greater fat-loss in 10 days than the group eating nothing at all and none of the considerable muscle loss!

Another study by Charlotte Young of Cornell- compared the results of overweight individuals placed on three diets each providing 1800 calories with varying restriction of carbohydrates.  The regimen included either 30, 60 or 104 grams of carbohydrates.  The group who had 104 gram of carbs lost 2lbs of total fat out of a total 2.73lbs lost per week.  The 60grams of carbs resulted in 2.5lbs of total fat lost out of a total of 3lbs lost per week.  The 30gram carb diet is the only one that produced lipolysis and lost a total of 3.73 lbs of total fat per week which was 100% of the total fat-loss.

Pretty interesting, huh?  The high fat diet low carb consistently resulted in the most fat loss even with a much higher calorie allowance.

So, you may wonder if I’m advocating the 1000 calorie “fat fast“.

I’m not.   I bring  up “the fat-fast” because there are valuable lessons to draw on to help achieving your own weight-loss goals.  I personally couldn’ t stomach a “fat-fast”.  If you can, then why not, give it a try   for the short-term only.   I’m all for trying new things.  But  I would  puke if I tried to eat all fat diet.  Unless  it was all nuts.  I could do that.   But- I could never get  filled up on only 1000 calories of nuts.  That’s like 5 handfuls.   That’s  no where near  to the “volume” of food I require to feel full.  On top of that, the diet is just not practical or desirable to most people and is lacking many  nutrients, vitamins and anti-oxitants.   The long term health consequences of this type of diet is unknown.   Besides that, 1000 calories is extremely low and I would never recommend anyone go that low in calories ever especially if they are active.

But what can we learn from “the fat-fast”?  Plenty.  I bring up the “fat-fast” for the lessons that can help you lose weight faster and easier.

Lesson 1.)  Limit carbohydrates to increase fat-loss.

There’s no reason to eliminate all carbs- We need them for energy and normal brain and metabolism functions.   What you should do though is cut back on the proportion of carbohydrates  in relation to the proportion of protein and fats you consume with the same number of calories.  This will allow you will lose faster.

Why not try  to cut carbs by 10%-20%  while increasing protein and fat each by 10%.  That’s easy and doable.  Some ideas include: Exchange your low fat yogurt for a protein shake or Greek yogurt.  Cut out the whole wheat bread and add a couple slices of turkey bacon instead.  Eat a bigger serving of chicken and smaller serving of  brown rice.  Cut the croutons and add sliced turkey and olives to your salad.  Pretty easy huh?

Lesson 2.)  Fat will not make you fat.  Too many calories will get you fat.

Adding fat to your meals not only improves the taste of food but helps fill you up longer.   In a reduced carbohydrate  environment,  it is proven to accelerate your fat loss.  So add a handful of almonds to your salad.  Add some olive oil dressing to your salad.  Saute your vegetables in coconut oil.  Pop a couple olives.  Just stay away from the hydrogenated fats.  Stay away from fried foods, margarine and processed foods.  But keep your portions small.  Fat calories are dense- and total calories still count.

Lesson 3.)  Don’t starve yourself or go on a “total fast”.

You can see how quickly the research participants “lost muscle” as well as fat on the  total fast.  7lbs of water and muscle was lost in 10 days along with the 7lbs of fat.   Losing muscle is the last thing we want  because maintaining  muscle is crucial for a healthy metabolism.  The more muscle you lose- the less calories that are required to maintain your  lean body mass.  You would be decreasing the amount of food you could eat without gaining weight.  So what happens?  Yes, you  gain it all back and then some!   Additionally, You are only becoming “a skinnier version” of the same body.  You’re not truly transforming.  You’re doing more damage than good for yourself.

I’m currently following what I feel is the most practical, efficient, and doable program which the masses can succeed on and accomplish their fat-loss transformations.  For more info on 7 day carb-cycling plan created by Heidi Powell endorsed by Chris Powell of Extreme Make-over Weight Loss – go here-  Click on the Bode link.  Then click on Bode Plan.  It will outline the entire 7 DayCarb-Cycling Diet plan for you.  Hope it helps!

 

 

 

Feedback- 1 Week into the Vemma Bode 90 Day Challenge

Heidi powell 21  Feedback  1 Week into the Vemma Bode 90 Day Challenge

Are you Ready for the Vemma Bode 90 Day Challenge?

I committed to the Vemma Bode 90 Day Transformation Challenge a whole week ago and I’m finally getting into the swing of it.  I’m down 3 lbs today.  So I wanted to give you some feedback.

During the holiday season- or more like the last 6 months- I let my weight steadily creep up.  Despite daily exercise- my weight climbed from 130lbs to 140lbs which isn’t extremely over-weight- but as my mom says, “You don’t look bad, but you’re carrying  more than you need in places you don’t need it.”  So that’s honesty coming from a mom.   But I didn’t need her to tell me because I could pinch the new inches.  And the worst part was that more weight went straight to my belly than I’ve ever experienced before.  Ten lbs doesn’t sound like a lot, but boy does it make a huge difference on your knees doing high impact aerobics!  I could not do the high impact jogging and jumping jacks etc and when I did- I was paying the price the next day.   To be honest, I  don’t feel as friendly when I’m out of shape.  And finally, I couldn’t wear cute little gym outfits or form-fitting dresses I enjoy wearing!

So the timing couldn’t have been better for me that Vemma came out with the new Vemma Bode Weight-Loss  line.  The timing was perfect for Vemma  to come out with the Vemma Bode 90 Day Transformation Challenge headed by Chris Powell of Extreme Make-over Weight Loss Edition and supported by a sensible carb-cycling diet plan and your personal Bode-Trainer designed by renowned fitness trainer Heidi Powell to personally coach you through-out the whole 90 days with videos and texts sent to your phone daily.

Now I’ve lost weight many times over the years- but I’ve never committed to a 90 day challenge.  The challenge idea excited me.  The idea that I could challenge myself and  inspire others to take charge of their health and fitness seemed like an important cause to take up.  Plus to be honest- I liked the idea that I might be able to win $100,000 in cash and prizes for getting back in shape.  Truth be told, I havn’t been able to stick to a diet for more than a week in the last decade so I needed the added incentive to follow-through.

My mom was the first person who told me my videos inspired her to start the 90-day challenge.   In one week, she’s down 5lbs.   Dave is down 5 lbs.   My aunt is down 3 lbs.   That’s makes me feel good because it’s the first time they have really committed to their diet in a long while.

The Vemma Bode 90 Day Challenge plan I’m following is simple.  I take a Vemma Bode Burn once a day and a Bode Rest at night.  I’m also take the Bode Cleanse for 7 days of the month.  They provide all the protein, vitamins and nutrients to optimize fat-burning, metabolism and energy and recovery and they taste great.

Plus I’m following the Vemma 7 Day Carb-Cycling plan devised by Heidi Powell or at least modeling it.  I’m not perfect so I have not  followed it to a T.   I’m not precise on timing my meals but I can follow  5 meals a day with a portion of protein, healthy fats, and unlimited vegetables for low-carb days.  (actually my low-carb days are nothing close to low-carb with the volume of veggies I eat!)  I can get filled up on that!  Every 3rd day I get 5 meals with a portion of protein, a portion of carbohydrates, and unlimited vegetables.  The 7th day is a cheat day.  So it’s an easy but effective plan to follow that won’t make you feel deprived or starved.

I’m so encouraged by my healthy 3lb weight loss that I don’t even want a cheat day this week.  I’ve had enough of those over the last 6 months!  Maybe an extra thick chocolatey protein shake before bed!  I will keep you posted!  For more information on the Vemma Bode Products, Bode Trainer, and Heidi Powell 7 day carb-cycling diet you can visit  http://www.bodegonewild.com

 

 

 

Who is Chris Powell?

You’ve probably heard of him from Star of Extreme Makeover: Weight Loss Edition® & Vemma Bod•ē Product Endorser

Chris Powell is the star on Extreme Makeover: Weight Loss Edition and the best-selling author of Choose to Lose: The 7-Day Carb Cycle Solution.  Chris captured national attention with the largest and fastest natural weight loss ever documented, changing the life of a man by helping him lose 401 lbs in 26 months.  Chris’ unyielding dedication to another captured the heart of America as he shared his story on such national shows as The Oprah Winfrey Show, The Dr. Oz Show, 20/20, The View, as well as a one-hour documentary for TLC.   Chris has exploded onto the fitness scene with his unorthodox approach, becoming a pioneer for a new hybrid of fitness professionals.

Chris Powell recently joined forces with Vemma to endorse their new Bode weight-loss products and 12 week Tranformation challenge.  “I’m excited to endorse Vemma Bod•ē which offers a complete supplement package.”

Chris Powell has a deep commitment to help others which is rooted in his own struggle with body image. He knows what it takes to help people overcome their biggest challenge – their weight – to ultimately reclaim their life. Chris is currently traveling the country with Extreme Makeover: Weight Loss Edition, a documentary-style series, which is airing its second season starting May 2012. Viewers see how he uses his innovative techniques, education and expertise to guide extremely overweight individuals as they shed hundreds of pounds over the course of a year. Extreme Makeover: Weight Loss Edition, which debuted its first season in the spring of 2011, assembles each participant’s story into a stand-alone episode.

Chris Powell has taken the extra step with many of his participants’ fitness changes by moving into their homes. By assuring that they have the proper nourishment and exercise movement, he has provided a fresh perspective to individuals whose lives have become unmanageable because of their weight.

He holds a degree in Exercise Science with concentrations in biomechanics and physiology and the NSCA professional training accreditation as a Certified Strength and Conditioning Specialist (CSCS). He has been the Fitness Pro on KTVK’s Good Morning Arizona for almost ten years, delivering tips, shortcuts, and tricks of the trade to the largest news viewing audience in Arizona.

Chris Powell’s passion to help transform as many lives as possible and helping  as many as possible lose weight has led to his partnership with Vemma and their new  Bode product line.

I’ve read Chris Powell’s best-selling book “Choose to Lose” the 7 Day Carb-Cycle Solution” and am proud and excited to have him as an endorser of the Vemma Bode Weight-Loss Line and Transformation Challenge.  Who better than to lead up the challenge?  His methods are practical and his 7-day carb-cycling weight loss plan is doable for the masses and sets them up to succeed!

Carb-Cycling for Weight Loss. What are the Benefits?

Heidi powell 2 Carb Cycling for Weight Loss.  What are the Benefits?Carb cycling has been a  “fat loss secret” of bodybuilders for decades.  They often use this technique in final preparation of achieving extremely low body-fat levels.  But it’s not exclusive to body-builders.  You can benefit too!

A typical carb-cycling diet alternates days of lower carbs and lower calories with days of higher carbs and higher calories.  The low carb days optimize fat-burning because your insulin levels are decreased which encourages greater fat-loss.  The higher carb and calorie days keep the body from adapting to less calories and resulting in plateaus.   The fat-loss still results from a net calorie deficit but the benefits include a longer sustained fat-losing period without the accompanying plateaus and the loss of energy and mood swings which often occur on a low carb diet.  So you receive the best of both worlds!

1.) Carb-Cycling has Physiological Benefits 

One of these benefits include elevating hormones which control  hungerThe body is efficient at adapting to caloric restrictionOne of the main hormones that controls hunger is leptin.  When we  dramatically restrict calories and carbs leptin levels are decreased resulting in hunger and cravings.  When we increase carbs and calories leptin levels are elevated and hunger and cravings come under control.

The idea here is that it’s NOT a good idea to always be in a deficit.

The problem with large prolonged deficits is that your metabolism tends to slow down as an adaptation to the caloric restriction and your appetite increases.  These detrimental effects can be controlled when hormone levels are normal.

Carb cycling works  by raising calories and carbohydrates every few days,  restoring metabolism and regulating hormones which control hunger-bringing them back  to  normal levels. Leptin levels rise telling your body that you are no longer in “starvation mode” and brings your metabolism back to normal.

2.) Carb-cycling also has Psychological Benefits.

When you’re on low calories all the time, you are  physically hungrier but you also get cravings, which can be different than physical hunger.  Have you ever been on a low carb diet and find that all you crave is carbs?  You wake up at night wanting chocolate?

With  carb cycling, you know you get to eat more carbs in a few days so  it’s easier to hold out.  Carb cycling helps most people with compliance because you don’t feel so deprived.  As a result, you avoid plateaus and less likely to binge.

3.) Carb-Cycling supports Lean Muscle

Another benefit of carb cycling is that it allows you to add muscle or maintain lean body mass while in a calorie deficit.

That’s because when you’re raising calories you are not always in a calorie deficit.  When your body is given more fuel on “high carb days”, that can be directed into muscle tissue for growth provided you are giving the muscle proper stimulus.  And you definitely need to be giving the muscle stimulus while on any calorie reduction diet so you don’t lose muscle!

Being on low calories and low carbs 100% of the time can really affect your workouts and your energy.  Including  higher calorie/carb day works wonders to increase your training endurance and intensity.  If you can train harder and longer, you can build more muscle and burn more fat.

If you are trying to lose weight and find yourself at a plateau, give carb-cycling a try.  It may be just the trick to break your plateau and get you back on the road to a slimmer and sexier you!  Check out my you-tube explaining carb cycling!  What is carb-cycling?   Click like if you like it.

 

 

Chris Powell1 What is the  Vemma Bode 12 week Transformation Plan??

I’ve always been big fan of  Vemma’s hit energy drink Verve.   This January Vemma  launched an exciting  new all inclusive weight loss program and product line.  The Bode products  include Bode Burn- to super-charge your metabolism, increase your energy,  suppress your appetite and give you you maximum nutritional and protein support .  The other key players include Bode Cleanse and Bode Rest.  See my quick excited description of the program watch?v=2AqZYE32JvE

The revolutionary products alone  support  healthy weight loss but what impresses me the most is that Vemma approached weight loss with a practical approach that is  lacking in almost all nutritional mlm companies out there.  Vemma actually gives you a plan to follow for success- and the  guidance  and ongoing support that is needed for long term success.  Sadly, most people are not educated of what makes for healthy food choices and healthy weight loss.  Most people understand that you need to cut back- so they try to starve themselves or just replace meals with shakes- which usually leads to greater weight gain in the end because they never learned how to mange their eating habits in a way that was sustainable.

The Vemma Bod•ē 12-Week Transformation Plan is an innovative total eating plan that, when used in conjunction with the Vemma Bod•ē products, is designed to create considerable results in body transformation.  The plan was devised by renowned trainer and nutritionist Tracie Powell.  I’d say the plan is similar to what professional fitness athletes already use to maintain year round good body conditioning.  It utilizes a well known and effective technique called carb cycling.  It also instills the habit of eating smaller meals more often to support results, thus giving you a satisfied feeling, instead of hunger or deprivation.  It’s a plan that teaches you to manage your meals with real food!

Each food cycle is seven days, which serves as a milestone that you can commit to and achieve, while offering flexibility to eat an array of foods you enjoy eating. Variety makes all the difference for your body transformation, because you begin to focus on eating smart proteins with smart carbohydrates to boost muscle and keep your metabolism in high gear. Plus you even get to indulge once in a while!  I’ve include a link that walks you through the daily plan and shows how easy it is to follow.  http://www.vemma.com/bode/trainer/plan-overview.cfm

Add to that daily texts every 3 hours from Heidi reminding you when, what and how much to eat to reach your goal and I’d say you have a formula for success.  Chris Powell of Extreme Weight-Loss Make-Overs and Dr. oz both endorse Vemma and the new Bode Transformation Plan.  And I’d have to say I agree with Dr. Oz when he says “Vemma just made weight loss easier!”  So why don’t you join me on The Bode 12 Week Transformation Challenge?  Just go to my site www.vervegonewild.com , click on the Chris Powell Bode link and The 12 week  Challenge  link, and choose a Bode Burn pack to start!

PMS cravings? What’s the cure?

If you are one of the 85% of females affected by pms symptons then you know what I mean about cravings.  The emotional and physical symptoms of pms are serious enough in an estimated 40% of women to  seriously affect their daily routines or activities.   The most commonly agreed upon reasons for pms have to do with the altered hormone levels of progesterone, estrogen, and testosterone as well as serotonin and cortisol according to the American College of Obstetricions and Gynecologists.

I know what millions of other women know.  PMS symptoms are real and the most troublesome one for many is the intense sugar or carbohydrate cravings and the bloating.  I don’t need a calender.  I can accurately predict my exact menstrual start date by the intense cravings that hit a few days before.   I might be in the grocery store and find myself making a bee line to sweets aisles I would normally just pass by.

Is there a cure?  I don’t think there’s a cure per se- but I’ll share what I’ve found and how I cope the best I can.

First of all,  Accept that  your  brain chemistry is altered.  You’re not weak because you are having these cravings.  It does not indicate you have a nutritional deficiency.  You’re not alone and there is scientific evidence to suggest you have a greater need for calories during this time.   So real hunger is increased also.  So here’s what I do to prevent cravings from snow-balling into all out eating disaster.

1.) Increase the Volume of  Proteins and Vegetables  first.  When you increase protein and vegetables- you will feel more satisfied more quickly and often the initial craving for sweets will often disappear or lesson greatly.

2.) Don’t go too Long without Eating.  You blood sugar will be more dramatically affected during pms days- and more frequent feedings with protein and veggies will keep your blood sugar from getting so low that you’re reaching for the cookie jar.

3.) If the Craving are still Strong after you’ve Filled up on Protein and Veggies, then Opt for Complex Carbohydrates and Healthy Fats to Satisfy your Cravings.  This is the time of month I allow for increased carbohydrates and I get creative to meet my sweet tooth with them.  For example, this past week I made chocolate black bean brownies and I frosted them with protein powder fluff or natural peanut butter.  It did a wonderful job of satisfying my sweet craving and need for increased carbohydrates without setting me off on an unhealthy sugar binge.

4.) Exercise  does a Great Job of Keeping Craving at Bay.  Exercise has a positive effect on glucose metabolism plus it has a positive impact on endorphins which make you feel good and  increasing seratonin which keeps the sugar cravings at bay.  Plus when you get out and exercise you get your mind off of eating at the very least!

5.)  Give in to Cocoa!  Everybody who loves chocolate has probably experienced that euphoria feeling feeling.  Cocoa has a number of chemicals that cause this euphoria  including phenyethlamine and serotonin.  Phenyethlamine actually releases opium like compounds that provides the feeling of pleasure many experience when they eat chocolate.  You can add unsweetened cocoa to a protein shake or make a hot cocoa drink  with low fat milk or almond milk and sweetened with stevia.  Cocoa works for me!

6.) Try 5HTP.  Part of the whole cravings issue is related to low seratonin.  We crave carbs which provide an easy way for us to increase seratonin levels.  5htp is a direct pre-curser to seratonin.  So when you supplement with 5htp in divided doses throughout the day, your seratonin levels will remain higher without the high amount of carb consumption required to produce a similar level.  Try 100mg  3 times a day.  I don’t do greater than 100mg during the day as any greater makes me sleepy.  5HTP is great before bed by the way!

7.) Vitamin B-6.  My mom has been telling me to try B-6 for PMS symptoms for years.  I never tried this because the the energy drinks and supplements I take already include b-6.  The amounts that are purported to allieve pms symptoms are supposed to be a greater though.  I’ve been told and read a dose of 500mg should be sufficient to allieve symptoms.  Give it a try.

8. Calcium and Magnesium.  Calcium and Magnesium supplements are reported to alleive symptoms by 50% according to the American College of Obstetricions and Gynecologists.  The doses recommended are for 600mg calcium and 300-500mg magnesium.

9. If You’ve Tried All Else and Absolutely Need to Have Something Sweet, Give In To It.  Sometimes nothing else will suffice.  The intense sugar cravings usually only last a day or 2 sometimes.  So how much damage can you do if you give in to a few cookies once in a while.  icon smile PMS cravings?  Whats the cure?

 

 

Did Dairy make me Fat?

I was trying to figure out what has caused my weight creep starting this summer after my Italy vacation which included obvious weight gain reasons.  July was the last month I weighed under 130.  When I left for Europe I weighed in at 129.  When i got back from Europe I weighed in around 132.  Not too bad really considering the volume of food I ate with the  six course meals, wine and bread and gelato every night.    Still, I expected my weight to go right back down.  Instead, it steadily crept up over the next 5 month until it eventually hit 139.4.  At that point, I got serious and dieted for 5 days and brought it back down to 131 but then proceeded to go back to hearty eating.    I don’t know why I was surprised it sprung right back to 136 in a week.  Mmmmhhhh?  But why did my weight creep so high after  maintaining such a steady weight over the last 7 years?  I guess an easy explanation could be that I just plain overate.  That wouldn’t be so hard to explain.  I love eating just as much as the next person.   Still, I was puzzled because I always eat a lot and I’ve still been maintaining steady for a long time.

When I looked at the changes in my diet over the last 5 months, the only thing I can really see that I’ve eaten differently is a large amount of dairy before bed in the form of protein shakes, cottage cheese and greek yogurt or regular yogurts. And I’ve been making them into sweet tasting dessert-like concoctions.  And yes, I have eaten large portions like a whole quart of yogurt or whole pound of cottage cheese at one time, but I don’t think total calories have been much different than normal.  But then again- maybe they have been.   I’ve definitely noticed on nights I eat my large dairy creations I almost always weigh a  few pounds more in the morning.   That has got me wondering, could my dairy desserts have something to do with the weight creep?

Body-builders and figure athletes are often told to cut dairy as soon as 3 months before a show.  I always thought that seemed  extreme and unnecessary.  After all,  hadn’t I read a study suggesting people who ate dairy lost more fat than those who didn’t.  It’s all so confusing, isn’t it?

The reason body-builders and figure athletes are told to cut dairy before their shows is that even though dairy is low glycemic index it is still highly insulinogenic.  Insulin is a powerful fat storing hormone and many body-building trainers  advise clients to lower their insulin levels during pre-contest dieting to optimize fat-burning.  Dairy produces a lot of insulin which is great for building muscle but also may create an environment that makes it difficult for some to lose fat.  That’s the thinking at least.   Large insulin release  may also leads to greater sweet craving which can lead to even greater eating which might really be at the heart of it for me at least.

Could dairy have caused a high enough insulin response in me to create cravings that resulted in eating more than what I thought I was eating?  I’m not sure of the answer yet, but I’m tracking my diet more closely and interested to find the correlations if they exist for me.   And when I know, I’ll let you know too!  But valuable lesson for all, 10 pounds can creep up on the best of us if we’re not paying attention.  Be vigilant!

 

 

I

Will Power is Ridiculous! Stay away from Dominos Foods!

Mixed nuts Will Power is Ridiculous!  Stay away from Dominos Foods!Maybe  there is something to this “will-power thing” in some people’s world.  I wouldn’t know.  I don’t have any!  At least when it comes to my favorite sweet or salty foods being readily available and in front of my face.  Maybe some folks can have a little portion of cake or cookies or nuts or pizza and have it sit around the house.  That’s not me.  Those foods don’t stand a chance overnight with me!

The only rule of portion control I follow is stay away from any foods that require it.  That’s why I love my proteins and vast volumes of veggies.  I can eat as many plates as I can shovel in and fill my belly to the brim- and never have to worry about how many calories I consumed.   Well, not unless I need to take off a few pounds.  Then there’s no “free lunch”.

The best advice I can offer anyone trying to shape up and lose a few pounds is check your will power at the door.  The only will power you should rely on is not buying “domino” foods in the first place!  Domino foods are foods that you can not eat a small amount of, like nuts for me, before they domino into more and more!  I love my nuts.  I cave when I go to Sam’s Club and buy the 2 and 3 lb jars of nuts.   But nuts are a “domino food” for me.  I start with a few and I finish with a pound or two.  If you are one of these freak people who can eat 5 or 10 or 20 nuts and stop, then I don’t want to hear about it.  Why not cut your will-power some slack and go easy on yourself.  Don’t buy the domino foods in the first place!

“Trigger” foods are not much different and shouldn’t have a spot in your pantry or fridge either.  We all have different trigger foods which “trigger” more eating.  For me, that’s anything sweet and “dessert like”.  I’ve got a major sweet tooth and will literally not stop eating something sweet until it’s gone.  It’s like a drug for me.  I would not think of trying to rely on will-power.  My family have often joked that this dessert or the ice cream will be gone in the morning because they know “the late night muncher” will strike in middle of the night.  The heck with will power!  I can’t even eat small amount of yogurts and protein shakes and bars- but at least those don’t result in the calorie disasters of an entire pie or box of girl scout cookies!

So word to the wise, if you’re likely to over-eat it, just don’t buy it in the first place!  Will power is over-rated and only sets you up to fail.  You don’t need will-power if it’s not around.  And if you’re one of those will-power freaks who can keep cookies in your house all week- Well, don’t tell me about it!!

 

Eggplant Dip (Baba Ghanouj) Sure to Impress!

baba ghanouj a1 300x200 Eggplant Dip (Baba Ghanouj) Sure to Impress!

Ready to dip!

I love eggplant.  There are a number of ways I love to eat it, including right out of the oven with a little salt, pepper and butter or butter spray.  But  here’s a simple dip recipe that once the eggplants are baked takes only minutes to prepare and is sure to impress!  The popular MiddleEastern dip is called Baba Ghanouj. 

Ingredients:

2-3 eggplants (baked for 1hr at 350degrees and allowed to cool for several hours)

2  tablespoons  tahini

2 tablespoon olive oil

2-3  tablespoons lemon juice

1-2 tablespoons chopped garlic

sprinkle of garlic powder

salt to taste

Place all ingredients in your ninja or food processor- Blend for a few seconds.  That’s it!   The resulting dip should still be thick and chunky and ready to  dip in vegetables or pita chips.  I love to dip cawliflower in it, but it is often served with pita bread.  There are a number of variations you can try by including a little cumin and cayenne and more or less tahini and or olive oil, but everyone I have made this for has loved it!  The photo above has optional added olive oil on top afterwards, but doesn’t need it.   Plenty of flavor!  Enjoy!

 

139.5lbs to 131lbs in 5 days! Tips for Rapid Weight Loss

If you’ve been following my blogs, you know I reached my weight “tipping point” four days ago, the point where I get serious about my diet before I “tip” into the 140′s.  Well, I got to work watching my diet  four days ago when I hit 139.4 and  this morning, five days later, I weighed in at 131.  That’s eight and a half pounds in five days.  That’s pretty rapid for sure!  I’m going to share what I did and then give you a few tips for rapid weight loss.

First of all, I don’t advocate rapid weight loss.  The safest and most effective weight loss is gradual and a result of modest reduction in calories and modest increase in exercise.  However, rapid weight loss often occurs when someone first changes their diet, especially if it involves a reduction in carbohydrates and/or increase in protein.  I’m under no illusions that I just lost six pounds of fat.  I wish.  Fat doesn’t generally disappear that quickly.  There’s water loss too.  Still, I can definitely tell a difference in my face and waist and “persian belly” .  And I definitely look and feel 100% better and am out of the big t-shirts and back in fitted gym wear.

What I do is not necessarily what I recommend for everybody else.  Everybody’s bodies, metabolisms, eating habits, exercise habits, preferences, schedules and goals are different and need to be to be taken into account when planning a diet program.  But I’ll share what I did and give a few general tips for rapid weight loss.

When I saw 139.4 on the scale I wanted to move it back fast.  I became even more motivated when at the end of the evening, after all my eating for the day, I  weighed in at 145lbs!   So I decided to do something I never do.  Drastic reduction in calories!   I figured I would only have to do it a few days to be back to my normal weight and wouldn’t do it long enough to affect my metabolism.  Originally,  I made a plan of 1200 calories and including three meals of egg-whites omelettes and lots of veggies with some fats from oils.  I have no eaten so low calories in decades but amazingly I was not hungry and my energy levels were extremely high.  The calorie reduction for two days had no negative impact on my work-outs.

After two days of sticking with the 1200 calorie plan my weight was back to 135.2 (which was really too fast) so I decided I could adjust and add back some calories and increase the fat intake.

The third day I added a forth meal but kept the make-up closely the same.  I did include a few yolks for added fat and was  more generous with the veggies and the oils.  By the end of the evening I was closer to 1500 calories but I was feeling fatigued by afternoon.  I had a great work-out in the morning but I didn’t have the energy for a second work-out.  My muscles were sore.  My joints felt achy.  By 11pm I got into the cocoa covered almonds.  So add 4 ounces of nuts for an extra 600 calories.  Daily total 2100 calories.

On day four I weighed in at 135.  I had a great morning step class and leg work-out and a strong bike ride in the afternoon.  I stuck to the plan of 4 meals of egg and egg-white ommelettes with lots of veggies.  My fats included oils, egg yolks and added one avocado.    By evening I missed my sweet treats so added two cups of cottage cheese with splenda.  Yum! Daily total 1600 calories.

Morning of day five I woke up weighing 133!  I did morning body pump and cxworks but my energy and strength was low and no desire to do an afternoon bike ride in the cold.  Still stuck to the same plan- added a couple ounces of almonds.  Calorie total 1400

Morning of day six- woke up at 131! That’s it!

My Tips for Rapid Weight Loss

1) Increase your protein and make sure you include it with every meal.  There is sometime about timed doses of protein that makes you lose faster.

2.) Decrease carbohydrates except for high fiber veggies.  The more carbohydrates you eliminate the faster you will lose however I make sure to include lots of veggies for energy.   The less active you are, the more carbohydrates you can get away with cutting.  Remember this is temporary!

3.) With much lower carbs, increase your fat intake.  This might not make sense but you can’t subsist on an all protein diet.   With the much lower carbohydrates, fat will not make you fat .   Fat will make you feel fuller and actually aid in faster fat loss.  Studies show a high fat low-carb diet results in greater fat loss than an equal number of calories eaten in an all protein diet or all carb diet, or even than in  total fast. For fastest weight loss you still need to keep track of the total calories so don’t go too crazy!

4.) Cut calories!  The more you cut the more you will lose but don’t do it long or your body will adjust quickly.  The best way to cut the most calories without slowing your metabolism or affecting your energy levels is stagger the low and high calorie days.  The high calorie days will replenish your glycogen  and reset your fat-burning hormones.  This is why many low carb diets include a re-feed once a week or a cheat day where anything is allowed.

5) Write it down.  I believe the act of writing it down alone will result in greater adherence and faster weight-loss.

6.) Eat the same meals over and over.  I find the less choices and the more similar the meals, the better you will follow and the faster you will lose.  The more variety, the much easier not to follow your plan.

These tips are pretty well known for rapid fat loss.  Remember though, you don’t have to lose it fast!  I’m close to my goal so my low calorie and low carb days are about done.   I know that we want  it off fast sometimes.  If that’s your goal though, I hope this helps.

 

 

 

 

 

 

 

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