Photobucket faradayfitness.com - Part 108

What are the 10 Most Popular Diets?

Diet Plans 300x180 What are the 10 Most Popular Diets?

What Diet Plan Works For You?

What Are The 10  Most Popular Diets Today?

I’m sure you’ve heard of every one of them.  I’ve included links for each diet so you can get details for each plan and choose a plan that works for you!

 1.) Weight Watchers Diet

Weight Watchers focuses on losing weight through a diet that focuses on points assigned instead of calories to a wide variety of foods, exercise, and a support network. Weight Watchers Inc. was born in the 1960s when a homemaker (housewife) who had lost some weight and was concerned she might put it back on.  So, she created a network of friends.

Weight Watchers advocates love the flexibility of food choices which includes the ability to make choices while eating out.   Weight Watchers has support network branches all over the world where dieters can find support. They can  physically join and attend regular meetings, or online. In both cases there is a great deal of support and education available for the dieter.

Detailed look at Weight Watchers.

2.) South Beach Diet

The South Beach Diet was started by a cardiologist, Dr. Agatston, and a nutritionist, Marie Almon. It also focuses on the control of insulin levels, and the benefits of unrefined slow carbohydrates versus fast carbs. Dr. Agatston devised the South Beach Diet during the 1990s because he was disappointed with the low-fat, high-carb diet backed by the American Heart Association. He believed and found that low-fat regimes were not effective over the long term.

South Beach is compared to Atkins and is in fact a reduced carbohydrate diet but is more generous in the with fruits, vegetables and whole grains.

Detailed look at The South Beach Diet.

3.) Paleo Diet-

The Paleo Diet is also similar to Atkins and is the most recent and popular approach to weight loss, improved health, and longevity.  The Paleo Diet is focused on  eating foods that are in their natural form as they were with our caveman ancesters.

The diet includes large amounts of animal-derived foods (which are no-carbohydrate, and high-protein and/or high-fat foods). The Paleo Diet consists mainly of meat, poultry, shellfish, fish, and eggs; non-starchy orange, green, and yellow vegetables; and fruits and nuts. This approach forbids starches, including all grains, legumes, and potatoes.  It also excludes dairy products and refined sugars, salt and processed oils (with the exception of olive oil) are also excluded.

More information can be found at Paleodiet.com

4.) Atkins Diet

The Atkins Diet, or Atkins Nutritional Approach, focuses on controlling the levels of insulin in our bodies through diet by drastically reducing carbohydrates to as low as 20grams a day to force the body into a state of ketosis.  Ketosis is where the body is forced to use fat for fuel as the carbohydrates are no longer available to be used as energy.

Atkins Diet relies on high fat, high protein meals to keep insulin levels low.  Instead of focusing on total calories- they focus on total carbs.  Many people report losing weight more quickly with this drastic reduction in carbs.

Detailed look at the Atkins Diet.

5.) The Zone Diet

The Zone Diet aims for a nutritional balance of 40% carbohydrates, 30% fats, and 30% protein each time we eat. The focus is also on controlling insulin levels, which result in more successful weight loss and body weight control. The Zone Diet encourages the consumption of good quality carbohydrates – unrefined carbohydrates, and fats, such as olive oil, avocado, and nuts.

Detailed look at The Zone Diet.

6.) Vegetarian Diet

There are various types of vegetarian – Lacto vegetarian, Fruitarian vegetarian, Lacto-ovo-vegetarian, Living food diet vegetarian, Ovo-vegetarian, Pescovegetarian, and Semi-vegetarian. The majority of vegetarians are lacto-ovovegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey. Several studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and generally have a longer life expectancy than people who eat meat.

Detailed look at Vegetarianism.

7.) Vegan Diet

A Vegan diet is a Vegetarian diet that excludes all animal products including eggs and dairy and honey.  Many famous cardiologist have come out with research over the past 25 years to show an actual reversal of heart disease by following a Vegan Diet.

The Vegan Diet tends to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals, and lower in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B12.   Because plant foods tend not to contain significant amounts of B12, researchers agree that vegans should eat foods fortified with B12 or take a daily supplement.

Detailed look at Veganism.

8.) Raw Food Diet

The Raw Food Diet involves consuming foods and drinks which are completely plant based, not processed, ideally organic and mostly in raw form or not heated to temperatures above 112 Farenheit.  Raw Foodists generally say that at least three-quarters of your food intake should consist of uncooked food.

The raw food diet is based on the belief that the most healthful food for the body is uncooked.

Cooking is thought to denature the enzymes naturally present in food. According to raw foodists, enyzymes are the life force of a food, helping us to digest food and absorb nutrients. If we overconsume cooked food, our bodies are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food is thought to lead to digestive problems, nutrient deficiency, accelerated aging, and weight gain.

Detailed look at The Raw Food Diet.

9.) Mediterranean Diet

The Mediterranean diet is considered a heart-healthy eating plan combining elements of Mediterranean-style cooking. The Mediterranean diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats.

The emphasis is on a variety of lots of plant foods, fresh fruits, beans, nuts, and cereals. Seeds and olive oil are sources of dietary fats.  Cheese and yogurts are the main dairy foods.   Dieters have moderate amounts of fish and poultry, small amount of eggs per week, small amounts of red meat, and low/moderate amounts of wine.

Detailed look at The Mediterranean DietWritten by Christian Nordqvist

10. Master Cleanse

The Master Cleanse is a 7 or more day liquid diet invented by Stanley Burroughs in 1941, but the diet became a household name in 2006 when Beyonce Knowles used it to drop 20 pounds for her role in “Dreamgirls.” Also known as the Maple Syrup Diet or Lemonade Diet, this detox involves drinking 6 to 12 glasses of a special liquid mixture each day for 10-45 days.

The concoction? Water, lemon juice, maple syrup and cayenne pepper. Supposedly each of the ingredients serves a specific purpose: Lemon juice detoxifies the body, maple syrup provides an energy source and flavor, and cayenne pepper boosts metabolism.
For More Information on the Master Cleanse

So what are your thoughts?  Please Share you comments with me below.

 And if you enjoyed this lively debate Please LIKE and SHARE with others!

For more articles like this Check out Do You Love to Eat More Than You Want To Lose Weight.  7 Mind-set Tip  and  Dieting for Maximum Fat-loss vs Maximum Performance  and  Faraday’s Top 11 Fat Loss and Diet Tips

If you’d like to find out how my husband Dave has lost 18 lbs in 4 week and other realW8 success stories with people eating real food and no shakes and no more sugar cravings.  Just Click Here!

If you like making the money the hard way- don’t check this out.  But if you want to make the easiest money you’ve ever made with a $6 sale that makes you $50 then click below  Make a $6 sale and make $50-Today

To Find out how You Can Blog Like ME and Make Money Doing it  Click Here

 

 

 

Is Paleo Diet Based on Myths?

Paleo Diet caveman 200x300 Is Paleo Diet Based on Myths?

Is Paleo based on myths?

I thought I’d share an opposite view-point of the recently popularized “paleo-diet” enthusiasts that I found on Dr. McDougall’s website.

I’ve been doing a lot of research lately and my nutrition views are evolving.  Paleo was a concept I got introduced to about a year ago- and it made pretty good sense to me in that whole fresh foods and lean meats was in line with the way I’ve eaten for years.

I didn’t really believe grains were bad but I preferred vegetables- so “paleo” was all good to me.

Since reading “The China Study” in October of this past year and reading the research of Caldwell Esselstyn and others who are proponents of avoiding animal products which they causally link with greater incidence of heart disease and cancer I really am moving more in the direction of a mostly vegetarian life-style.

Here is my blog article on The China Study in October 2011- just after I read the book.

While I currently am still eating egg-white and tuna for protein in addition to plant protein sources. (because it’s still hard to get away from the idea ingrained in my head that I need that protein)  I feel I’m being lead to exploring the Vegan life-style.

Viewpoints are as hotly debated as political topics with experts on both corners definitively stating their way is best and their way is healthiest.  And sticking to their guns as if their lives depended on you supporting their views.

Frankly, it’s very hard for me to ignore studies which have demonstrated a significant reduction in plaques and cardiovascular events while following a plant based diet when compared to groups not following the protocol who ended up dead.

So with my evolving views and reading a variety of research sources, I thought I’d pass along Dr. McDougal’s viewpoint.  In the end, we all need to decide what diet we feel most comfortable with and what works best for us.  And most importantly, what diet plan we can follow to achieve a normal and healthy body-weight, without elevated blood pressure, cholesterol and triglycerides.

Please let me know your views in the comment section, regardless of which side you favor.

Here’s is the link to Dr.McDougal’s blog and the accompanying article.

http://www.drmcdougall.com/misc/2012nl/jun/paleo2.htm

The Paleo Diet Is Uncivilized (And Unhealthy and Untrue)

Low-carbohydrate (low-carb) diets are fueling the destruction of human health and our planet Earth. “Low-carbohydrate” means a diet high in animal foods and low in plant foods. Only plants synthesize carbohydrates (sugars). The body parts of animals, including red meat, poultry, seafood, and fish, and eggs, contain no carbohydrates. Animal secretions (like mammalian milk) contain sugars synthesized by plants (the cow eats the grass that made the sugar). The original Atkins Diet is the ultimate in low-carb eating. This diet works by starving the human body of carbohydrates in order to induce a state of illness (ketosis), which can result in weight loss. People become too sick to eat too much.

cavemanopti Is Paleo Diet Based on Myths?In an attempt to remedy the obvious harms to human health caused by very low-carb eating, apologists (including the Atkins Nutritionals) have added fruits and non-starchy vegetables to their programs. This effort is supposed to disguise, and compensate for, the unhealthy effects of consuming animal foods at every meal.

The Paleo Diet: The Newest Promoter of Eating the Planet and Its Inhabitants to Death

The Paleo Diet (also referred to as the Paleolithic Diet, the Paleodiet, the Caveman Diet, the Stone Age Diet, and the Hunter-Gatherer Diet) is the most recent and popular approach to weight loss, improved health, and longevity, and is accomplished by eating large amounts of animal-derived foods (which are no-carbohydrate, and high-protein and/or high-fat foods). The Paleo Diet consists mainly of meat, poultry, shellfish, fish, and eggs; non-starchy orange, green, and yellow vegetables; and fruits and nuts. This approach forbids starches, including all grains, legumes, and potatoes. To its credit it also excludes dairy products and refined sugars. Salt and processed oils (with the exception of olive oil) are also excluded.

This nutritional plan is based on the presumption that our ancestors, living during the Paleolithic era—a period of time from 10,000 to 2.5 million years ago—were nourished primarily by animal foods. According to the basic theory behind Paleo dieting, as a result of more than two millions of years of evolution, we are now genetically adapted to eat what the hunter-gathers ate—mostly animal foods.

The Paleo Diet book (revised 2011) is “the bible” for followers of this approach (page numbers from this book are found in parenthesis in this article). Written by Loren Cordain, PhD, Professor in the Department of Health and Exercise Science at Colorado State University, the Paleo Diet is said to be “the one and only diet that ideally fits our genetic makeup.” (p 3) The author claims that every human being on Earth ate this way for the past 2.5 million years, until the dawn of the Agriculture Revolution (10,000 years ago), when grains, legumes, and potatoes were introduced worldwide. According to Dr. Cordain, “…there wasn’t a single person who did not follow the Paleo Diet.” (p 71). With the development of agriculture about 10,000 years ago, “Paleo experts” teach that human health and longevity plummeted. By no coincidence, the Agriculture Revolution marks the dawn of civilization. “Civilization” encompasses our advanced state of intellectual, cultural, and material development, marked by progress in the arts, music, sciences, languages, writing, computers, transportation, and politics.

“If You Repeat a Lie Often Enough, It becomes the Truth”

Teachers of Paleo nutrition claim our ancient ancestors were hunter-gathers with an emphasis on hunting, regardless of what the bulk of current scientific research reports. They base their hypothesis largely upon a flawed review of contemporary hunter-gathers.

Primates, including humans, have practiced hunting and gathering for millions of years. I know of no large populations of primates who have been strict vegans (ate no animal foods at all). However, plants have, with very few exceptions, provided the bulk of the calories for almost all primates. This truth has been unpopular in part because of a well-recognized human trait, sexism. Grandparents, women, and children did the gathering, while men hunted. Glory always goes to the hunters.

When asked about the commonly held idea that ancient people were primarily meat-eaters, the highly respected anthropologist, Nathanial Dominy, PhD, from Dartmouth College responded, “That’s a myth. Hunter-gathers, the majority of their calories come from plant foods…meat is just too unpredictable.” After studying the bones, teeth, and genetics of primates for his entire career as a biological anthropologist, Dr. Dominy, states, “Humans might be more appropriately described as ‘starchivores.’”

Paleo diet proponents spare no effort to ignore and distort science. The general public is at their mercy until they look for themselves at recent publications from the major scientific journals:

* Research published in the journal Nature (on June 27, 2012) reports that almost the entire diet of our very early human ancestors, dating from 2 million years ago, consisted of leaves, fruits, wood, and bark—a diet similar to modern day chimpanzees.

* According to research presented in a 2009 issue of Science, people living in what is now Mozambique, along the eastern coast of Africa, may have followed a diet based on the cereal grass sorghum as long as 105,000 years ago.

* Research presented in a 2011 issue of Proceedings of the National Academy of Science shows that even the Neanderthals ate a variety of plant foods; starch grains have been found on the teeth of their skeletons everywhere from the warm eastern Mediterranean to chilly northwestern Europe. It appears they even cooked, and otherwise prepared, plant foods to make them more digestible—44,000 years ago.

* A 2010 issue of the Proceedings of the National Academy of Science reported that starch grains from wild plants were identified on grinding tools at archeological sites dating back to the Paleolithic period in Italy, Russia, and the Czech Republic. These findings suggest that processing vegetables and starches, and possibly grinding them into flour, was a widespread practice in Europe as far back as 30,000 years ago, or even earlier.

Falsehoods leading the general public to choose foods that threaten our very existence have been challenged for decades, but as I have said before, people like to hear good news about their bad habits; so the Paleo Diet continues to get a highly visible platform with too little public debate.

The Hunter-gather Diet Is Repulsive

Dr. Cordain writes, “For most of us, the thought of eating organs is not only repulsive, but is also not practical as we simply do not have access to wild game.” (p 131). In addition to the usual beef, veal, pork, chicken, and fish, a Paleo follower is required to eat; alligator, bear, kangaroo, deer, rattlesnake, and wild boar are also on the menu. Mail-order suppliers for these wild animals are provided in his book.

More than half (55%) of a Paleo dieter’s food comes from lean meats, organ meats, fish, and seafood. (p 24) Eating wild animals is preferred, but grocery store-bought lean meat from cows, pigs, and chickens works, too. Bone marrow or brains of animals were both favorites of pre-civilization hunter-gathers. (p 27) For most of us the thought of eating bone marrow and brains is repulsive. But it gets worse.

No mention is made by Paleo experts about the frequent and habitual practices of nutritional cannibalism by hunter-gather societies. (Nutritional cannibalism refers to the consumption of human flesh for its taste or nutritional value.) Archeologists have foundbones of our ancestors from a million years ago with de-fleshing marks and evidence of bone smashing to get at the marrow inside; there are signs that the victims also had their brains eaten. Children were not off the menu. And we are supposed to eat the favorite meats of our uncivilized, pre-Agriculture Revolution, hunter-gather, ancestors?

The Paleo Diet Is a Nutritional Nightmare

By nature, the Paleo Diet is based on artery-clogging saturated fats and cholesterol, and bone-damaging, acidic proteins from animal foods. Respected researchers find that those modern-day hunter-gather populations who base their diets on meat, such as the Inuits (Eskimos), suffer from heart disease and other forms of atherosclerosis, and those modern-day hunter-gathers who base their diets on plant foods (starches) are free of these diseases. Osteoporosis, from their high animal food-based diets, is also epidemic among meat and fish consuming hunter-gathers, specifically the Inuits.

In an attempt to defend eating animals, Paleo teachers believe the harmful nutrients from these foods are counteracted by the addition of non-starchy fruits and vegetables, and nuts and seeds.

Furthermore, according to Dr. Cordain, a diet very high in animal protein foods would cause a person to become seriously ill with nausea, vomiting, diarrhea, and eventually death from protein toxicity (also known as “rabbit starvation”). (p 105). For most people the dietary ceiling for protein is 200 to 300 grams a day or about 30 to 40 percent of the normal daily calorie intake. The Paleo Diet is as high as 35% protein. (p 24) Contradicting his warnings, Dr. Cordain consistently and frequently emphasizes that “Protein is the dieter’s friend.” (p 48).

Eating animal-derived foods causes our most common diseases for many well-established reasons, including the indisputable facts that they contain no dietary fiber, are filthy with disease-causing microbes (including mad cow prions, and E. coli and salmonella bacteria), and contain the highest levels of poisonous environmental chemicals found in the food chain. Remember, disease-causing red meats, poultry, fish, and eggs make up 55% of the Paleo Diet.

The June 21, 2012 issue of the British Medical Journal presented the latest updates on the long-term health hazards of low-carbohydrate, high-protein diets, and reported that, “In particular, women had a 5% higher incidence of cardiovascular disease (heart disease) for each tenth of an increase in the low carbohydrate-high protein score, yielding a 62% higher incidence among women in the highest categories of low carbohydrate-high protein diets compared with the lowest.” These low-carb diets, from Atkins to Paleo, are simply dangerous.

Paleo Nutrition Contradicts the Obvious: Most People Have Lived on Starch-based Diets

All large populations of trim, healthy people, throughout verifiable human history, have obtained the bulk of their calories from starch. Examples of once-thriving people include Japanese, Chinese, and other Asians eating sweet potatoes, buckwheat, and/or rice; Incas in South America eating potatoes; Mayans and Aztecs in Central America eating corn; and Egyptians in the Middle East eating wheat. There have been only a few small isolated populations of primitive people, such as the Arctic Eskimos, living at the extremes of the environment, who have eaten otherwise.

Therefore, scientific documentation of what people have eaten over the past thirteen thousand years convincingly supports that starch, not animals, is the traditional diet of people.

Men and women following diets based on grains, legumes, and starchy vegetables have accomplished most of the great feats in history. The ancient conquerors of Europe and Asia, including the armies of Alexander the Great (356 – 323 BC) and Genghis Khan(1162 – 1227 AD) consumed starch-based diets. Caesar’s legions complained when they had too much meat in their diet and preferred to do their fighting on grains. Primarily six foods: barley, maize (corn), millet, potatoes, rice, and wheat, have fueled the caloric engines of human civilization.

The longest living populations on planet Earth today live on starch-based (low-animal food) diets. These include people from Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and the Seventh Day Adventists in Loma Linda, California, who live in what are called the “Blue Zones.”

The most effective diets ever used to cure people of common day illnesses, like coronary heart disease, type-2 diabetes, hypertension, hypercholesterolemia, arthritis, and obesity minimize animal foods and require people eat the bulk of their calories from starches, including grains, legumes, and potatoes (foods forbidden to Paleo eaters). Medical giants in starch-based diet-therapy, include Walter Kempner MD, the founder of the Rice Diet at Duke University; Nathan Pritikin; and Roy Swank, MD, founder of the dietary treatment of multiple sclerosis at Oregon Health & Science University.

Widespread Adoption of the Paleo Diet Would Soon Become an Ecological Disaster

The 2006 United Nations’ report Livestock’s Long Shadow: Environmental Issues and Options concludes: “Livestock have a substantial impact on the world’s water, land and biodiversity resources and contribute significantly to climate change. Animal agriculture produces 18 percent of the world’s greenhouse gas emissions (CO2 equivalents), compared with 13.5 percent from all forms of transportation combined.

This report (Livestock’s Long Shadow) from the World Health Organization is a conservative estimate of the destruction caused by the very foods that the Paleo Diet recommends in abundance. Calculations by the World Watch Institute find that over 51 percent of the global warming gases are the result of raising animals for people to eat. A recent report from U.S. Geological Survey estimates that it takes 4,000 to 18,000 gallons of water to produce the beef used to make one juicy hamburger. Every person that Paleo gurus convince to follow an animal food-based diet brings us one more step closer to the end of the world, as we know it.

Civilizations Could Not Have Thrived on the Paleo Diet

According to Dr. Cordain, “The Agriculture Revolution changed the world and allowed civilizations—cities, culture, technological and medical achievements, and scientific knowledge—to develop.” (p 43) In other words, if people had remained on a diet of mostly animal foods (assuming our ancestors actually did), we would still be living in the Stone Age. Fortunately, the Agriculture Revolution, with the efficient production of grains, legumes, and potatoes—the very foods forbidden by the Paleo Diet—allowed us to become civilized.

Dr. Cordain finishes his 2011 revision of his national best-selling book The Paleo Diet by warning, “Without them (starches, like wheat, rice, corn, and potatoes), the world could probably support one-tenth or less of our present population…” (p 215)  Choose 10 close friends and family members. Which nine should die so that the Paleo people can have their uncivilized way? There is a better way and that is The Starch Solution.

So what are your thoughts?  Please Share you comments with me below.

 And if you enjoyed this lively debate Please LIKE and SHARE with others!

For more articles like this Check out Do You Love to Eat More Than You Want To Lose Weight.  7 Mind-set Tip  and  Dieting for Maximum Fat-loss vs Maximum Performance  and  Faraday’s Top 11 Fat Loss and Diet Tips

If you’d like to find out how my husband Dave has lost 18 lbs in 4 week while eating real food and no shakes and totally broke his sugar cravings.  Just Click Here!

If you like making the money the hard way- don’t check this out.  But if you want to make the easiest money you’ve ever made with a $6 sale that makes you $50 then click below  Make a $6 sale and make $50-Today

To Find out how You Can Blog about what You Love and Make Money Doing it  Click Here

 

Faraday’s Favorite Guacamole Salad Recipe

guacamole salad 300x225 Faradays Favorite Guacamole Salad Recipe

Guacamole Salad To Die For!

Want to Try A Salad That is Not only Super-Loaded with Nutrition- but So Delicious- You’ll have your family going back for 2nds and 3rds?

Then Get out your Chopper and Try This Fantastic Salad!

 

Ingredients to Chop:  Cole Slaw Mix, Fresh Broccoli, Fresh Cauliflower, 1/2 Onion, 1 tomato, bunch of Fresh Cilanto.

Choose as much or little of each ingredient to your taste.  I like lots of cole slaw mix, and a handful or 2 of everthing else.

My current favorite way to flavor it is with a big squirt of dijon mustard, a pinch of stevia, a  splash of lemon juice, a few tablespoons of a prepared guacamole flavoring mix and a half guacamole.  or a whole guacamole if you prefer a creamier richer salad.

Mash the guacamole and all the other ingredients together.  Make sure all the raw veggies are well covered.

I was doing 1 guacamole per salad and that will create a very rich tasting salad.  The guacamole will coat the salad better than oil.

Now I’m so hooked on this salad that I have it at least twice in a day.  So I put half a guacamole in it each time to save on my dense calories.  And still makes a tasty salad.

If you are preparing it for company- go for the whole guacamole.  Make it a healthy and rich flavored salad for them.

Hope you enjoy!  Please Like and Share with Others!  Please Let Me Know How You Enjoyed!

To check out my other blogs please please visit www.joindaveandfara.com and www.workwithdaveandfara.com

For more articles like this Check out Do You Love to Eat More Than You Want To Lose Weight.  7 Mind-set Tip  and  Dieting for Maximum Fat-loss vs Maximum Performance  and  Faraday’s Top 11 Fat Loss and Diet Tips

If you’d like to find out how my husband Dave has lost 18 lbs in 4 week while eating real food and no shakes and totally broke his sugar cravings.  Just Click Here!

If you like making the money the hard way- don’t check this out.  But if you want to make the easiest money you’ve ever made with a $6 sale that makes you $50 then click below  Make a $6 sale and make $50-Today

 

Dr. Atkins Diet Does Atkins Style Diet Increase Cardiovascular Disease?

Why Did Dr. Atkins Die With Heart Disease?

Atkins-Style Diets May Increase Risk Of Cardiovascular Problems In Women

Could this be true?

I became fascinated by the Atkins diet and the whole concept of ketosis- using your fat stores for energy- about 9 years ago.  Dr. Atkins case studies were impressive and the research he cited sounded authoritative.  And the idea of reducing insulin just made sense.

I’ve lost weight before with my own modified  low carb/ high protein diets.  But to be honest, I always had a problem with the Atkins idea of putting large amounts of saturated fats and cholesterol in my body.  Plus it just kinda grossed me out.

And to be honest- I was never able to keep my carbs any low enough to get into ketosis. 100 grams of carbs is very low for me.  So the recommended 20-30 grams is pretty much impossible for me.

I do think reducing carbohydrates is an effective way for losing weight quickly but whether it is a healthy long term diet strategy remains to be seem.

It is interesting in the following British Medical Study-that the highest number of cardiovascular events correlated positively with the lowest carbohydrates and highest protein diets.

Is this proof Atkins style diets cause heart disease?  Some experts believe yes, some believe no.

We do know that When Dr. Atkins- the previous claims of perfect coronary health proved to be untrue.  He did die with the dreaded coronary heart disease.

I’m personally a big proponent of lots of carbs in the form of healthy vegetables everyday.  I also eat some fruits, some nuts and healthy fats and lean or plant proteins.

You should do your own research and be your own judge.  You can start by reading the following study.

According to a study published by the British Medical Journal, women are more likely to develop cardiovascular disease, such as heart disease and stroke, if they regularly consume a low carbohydrate, high protein diet.

The actual numbers represents a 28% increase in the number of cases  of cardiovascular disease per year in the women who regularly consumed a low-carbohydrate, high protein diet  as those who did not.

Women often consume diets that are high in protein and low in carbohydrates, such as the Atkins diet, in order to manage their weight.

The results of previous studies on the long term consequences of these diets on cardiovascular health have been conflicting.

As a result, a team of researchers conducted a study of more than 43,000 women in Sweden. The participants, who were assessed over 15 years, were aged between 30 and 49 years from 1991-1992.

Study participants were asked to fill out a dietary and lifestyle questionnaire. In addition, diet was measured on the low carbohydrate-high protein (LCHP) score; a score of 2-19 represented a high intake of carbohydrates and low intake of protein, and a score of 20 represented a low intake of carbohydrates and high intake of protein.

The researchers took into account factors, such as alcohol use, smoking, overall level of activity, diagnosis of hypertension, and saturated/unsaturated fat intake, all of which were likely to influence the results.

Over the 15 years, the team found that 1,270 participants had suffered a cardiovascular event:

According to the researchers, the higher the LCHP score, the more likely the participant was to experience a cardiovascular event.

They found that risk of cardiovascular disease increased by:

  • 13% for women who scored 7 to 9
  • 23% for those who scored 10 to 12
  • 54% for women who scored 13 to 15
  • 60% for those who scored 16+

At every two point increase in the LCHP score, there was a significant 5% increase in the chance of suffering a cardiovascular event or death. The researchers found that if women decreased their carb intake by 20g a day (equivalent to a small bread roll) and increased their protein intake by 5g (equivalent to one boiled egg), they had a 5% increased risk of cardiovascular disease.

Increasing levels of smoking was found to increase the risk of cardiovascular disease, whilst increasing level of education and physical activity reduced the risk.

According to the researchers, low-carb high protein diets “used on a regular basis and without consideration of the nature of carbohydrates or the source of proteins are associated with cardiovascular risk.”

They note that further studies are required in order to examine the possible benefit of short-term effects of low carbohydrate high protein diets that can be used to control weight or insulin resistance.

In an associated report, Anna Floegel from the German Institute of Human Nutrition and Tobias Pischon from the Max Delbrück Center for Molecular Medicine in Germany, explains that the short term benefits of weight loss seem outweighed by longer term cardiovascular harms.

In addition, she states that the conflicting results from different types of studies in this field “need to be resolved before low carbohydrate-high protein diets can be safely recommended to patients.”

In the meantime, they indicate that any benefits gained from these diets in the short-term “seem irrelevant in the face of increasing evidence of higher morbidity and mortality from cardiovascular diseases in the long term.”

Hope you Enjoyed!  If you did- please Share and Comment below on what kind of diet you follow.

To check out my other blogs please please visit www.joindaveandfara.com and www.workwithdaveandfara.com

For more articles like this Check out Do You Love to Eat More Than You Want To Lose Weight.  7 Mind-set Tip  and  Dieting for Maximum Fat-loss vs Maximum Performance  and  Faraday’s Top 11 Fat Loss and Diet Tips

If you’d like to find out how my husband Dave has lost 18 lbs in 4 week while eating real food and no shakes and totally broke his sugar cravings.  Just Click Here!

If you like making the money the hard way- don’t check this out.  But if you want to make the easiest money you’ve ever made with a $6 sale that makes you $50 then click below  Make a $6 sale and make $50-Today

Food cravings Why Do You Crave Carbs During PMS? What Can You Do?

Craving Carbs?

Why Do I Have Cravings During PMS?

For a few days every every 3 weeks- I feel like a stoner with the munchies.  Yeah I have short menstrual cycle which pretty much sucks.  As soon as I have a diet under control- it gets out of control again.  Can you relate?

If you’re like an estimated 85% of women who experience pms symptons you probably relate.

Some months the cravings are stronger than others.  At the end of this article I’ll give you MY 10 Best Ways to Control Your Cravings.  But what is always the case- is I’m hungrier.  And I crave way more carbs and fat than usual.

Like today- I reached for the bakery samples in target I always pass up.  And I somehow picked up a package of Lindor Chocolates.  I never buy chocolate- but find myself drawn to buying chocolate at this time of month!

Have you wondered about Why You Have These Cravings During PMS?

I know I have.

PMS-induced food cravings actually make sense when we consider the effect our fluctuating hormones have on our brain chemistry. Those food cravings are often a result of out of control hormones, which in turn affect our cravings, and even the type of food we crave.

Not to bore you with high school science- but-an understanding of the menstrual cycle puts everything in perspective.

The Menstrual Cycle

I’d just like to point out some basic period-related body changes. The menstrual cycle is typically 28 days, although each woman’s body is different so can be shorter or longer. It starts on the first day of your period, and ends the day before your next period starts. As estrogen levels increase, it causes the uterine lining, or endometrium, to build up. The ovary releases an egg and is followed by an increase in progesterone levels (This is where the craving hit!)  This works with the estrogen to keep the endometrium thick enough to support the egg, should it be fertilized. If the egg is not fertilized, levels of estrogen and progesterone drop, causing the endometrium to break down and be flushed from the body. This is your period.

PMS Cravings

It is estimated approximately 85% of all menstruating women experience at least one symptom of PMS, while 70% experience PMS related bloating, food cravings, irritability and mood swings, and sleep disturbances. Premenstrual syndrome symptoms usually include a range of behavioral, emotional and physical conditions including bloating or water retention, breast tenderness, weight gain, irritability and mood swings . Many women experience a few of these symptoms; some find them more severe than others.

Types of PMS Food Cravings

Many women experience strong food cravings at some point during their cycles. These cravings, along with other PMS symptoms like bloating can make it very difficult for a woman to maintain healthy eating. But it turns out the foods we crave are often a direct result of our hormone fluctuations. Some women typically crave sweet foods with some fat, like ice cream or chocolate. Others find they crave salty things.

PMS Cravings and Hormones

We have our hormones to blame for those crazy PMS symptoms. As estrogen levels fluctuate, so do levels of the stress hormone cortisol. The body wants to keep these levels even, so it turns on the fight or flight response, causing us, the innocent bystanders of this whole thing, to crave carbohydrates and fat. Bring on the ice cream and potato chips. But there’s another culprit here; serotonin. Serotonin is that brain chemical that increases feelings of contentment. Foods can trigger serotonin, as can exercise and other lifestyle factors. If cortisol, the stress hormone is high, and serotonin is low, we’ll crave simple carbohydrates and fats, usually sugary treats like candy and chocolate. This is because these simple carbs will up our serotonin fast. If cortisol is elevated, but serotonin is normal, we’ll crave carbs and fat, but not necessarily that sugary treat. You may find you crave croissants or bagels loaded with peanut butter or cream cheese. Now that those cravings make sense, we can adjust our eating habits to curb the craving without completely destroying out healthy diet plans. Focus on eating whole grain complex carbs with a low fat product. So if you crave that bagel and cream cheese, choose wisely.

Remember too, that exercise boosts serotonin; even if you don’t feel like it, try taking a brisk 15 minute walk, and see if that helps.

For Solution to Cravings – Go To  My 10 Best Ways To Control Your Cravings 

For More Like This- Go to   Faraday Top 11 Diet and Fat-loss Tips                  What’s Better Intermittent Fasting or Frequent Feeding                                            4 Worst Protein Bar Ingredients

If you’d like to find out how my husband Dave has lost 18 lbs in 4 week while eating real food and no shakes.  Just Click Here!

If you like making the money the hard way- don’t check this out.  But if you want to make the easiest money you’ve ever made with a $6 sale that makes you $150 then click below  Make a $6 sale turn into $150-Today

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Sourceshttp://www.webmd.com/diet/features/is-pms-sabotaging-your-diethttp://women.webmd.com/tc/normal-menstrual-cycle-normal-menstrual-cycle

 

Guide to Making Plant Strong Sushi

plant strong sushi Guide to Making Plant Strong Sushi

Plant Strong Sushi

Is Plant Strong the Way to Go?

I’ve long taken advantage of the very well documented benefits received from the long list of anti-oxitants, vitamins, minerals and photo-nutrients found exclusively in plant based fruits and vegetables.

I’ll elaborate on my thoughts in another blog but there is real evidence of a reversal of heart disease/coronary artery disease that has been documented with an exclusively plant based diet.

In my exploration of the plant strong diet- I found sound very delicious looking recipes in the engine 2 diet blog- which was created by Dr. Caldwell Esselstyn’s son.  You should definitely check them out!

Dr. Caldwell Esselstyn has a long body of reseach and clinical experience to support a reversal of heart disease with a plant based diet.

Do you like sushi?

I personally love sushi.  Of course, I’ve never tried to make it.  I came across a plant strong recipe on  the engine 2 diet site and looked so good I thought I’d pass it.

Regardless of your views on diet and nutrition- and my evolving thoughts I’ll share later I think you’ll enjoy making your own healthy plant strong sushi.  I can’t wait to try it.  And for you to try it and tell me what you think.

Guide to making plant-strong sushi.

December 1, 2011

 Guide to Making Plant Strong Sushi

One of our favorite meals is plant-strong sushi. It is healthy, really easy to make (once you get the hang of it) and is a great meal for friends and family who might be wary of eating anything plant-strong. This is also a great meal for kids to learn to make, just have the veggies, brown rice and nori ready to go and let them make their own sushi!

 Guide to Making Plant Strong Sushi

What you need:

Bamboo Mats (you can get these at any grocery store)

Plastic wrap

Brown Rice (short grain)

Nori sheets (or seaweed sheets)

Rice Vinegar

Veggies! – We like using mushrooms, peppers, avocado, sweet potato, cucumber, asparagus, carrot. It’s best to cut them legnth wise and thin. We also put raw kale (chopped up) in our sushi. You can use any combination of vegetable that you like.

Wasabi

Low sodium soy sauce.

Step 1 Cook your rice! Use short grain brown rice, wash it well, and add a little bit more water than the instructions call for and cook till it’s really done (all the water out) to make it more sticky.

Step 2: Cool the rice. Transfer rice to a non reactive bowl (glass or wood)

Step 3: Add rice vinegar. We pour the vinegar slowly over a large base wooden spoon, be sure to try and spread it out evenly. You do not need a lot of rice vinegar, just enough to cover the top of the rice lightly.

Step 4: Mix well with wooden spoon.

Step 5: Cover bamboo mat with plastic wrap.

Step 6: Cut and place nori sheet on mat, putting the shiny side up (some people toast their nori first). The nori should be about 7 inches by 3- 4 inches. This usually means you are cutting about 2 inches off the top. Save this for hand rolls.

Step 7: Spread rice over nori – we use our hands for this, because it’s easier. When you use your hands, put a little rice vinegar on your hands.

Step 8: Place your ingredients, in 1 single strip across the middle of the nori sheet with rice. Don’t use too much. It is best to use three ingredients.

*You can also make these rice side up, simply flip the nori sheet with rice over.

Step 9: Roll your sushi! Fold the bamboo mat over the ingredients and tightly roll the sushi.

Step 10: Remove roll from bamboo matt and cut with a SHARP knife! Serve with low sodium soy sauce, wasabi and ginger!

Step 11: EAT!

Try it- and Let me know what you think!  If you like this- Please SHARE, LIKE and PASS ON!

To check out my other blogs please visit www.joindaveandfara.com and www.workwithdaveandfara.com

For more articles like this Check out Do You Love to Eat More Than You Want To Lose Weight.  7 Mind-set Tip  and  Dieting for Maximum Fat-loss vs Maximum Performance  and  Faraday’s Top 11 Fat Loss and Diet Tips

If you’d like to find out how my husband Dave has lost 18 lbs in 4 week while eating real food and no shakes.  Just Click Here!

If you like making the money the hard way- don’t check this out.  But if you want to make the easiest money you’ve ever made with a $6 sale that makes you $150 then click below  Make a $6 sale turn into $150-Today

I love to eat Love to Eat More Than You Want To Lose Weight?  7 Mind set Tips

Love to Eat?

You know I was thinking today- it’s really simple why it’s so hard for most of us to lose weight.  Basically, we love to eat!

More than eating to live, we associate pleasure and enjoyment with eating.  From a young age, we are conditioned to associate food with pleasure.  We eat cake and ice-cream at birthday parties.  We trick or treat for bags of candy.  We get goodies from Santa and the Easter bunny.  We enjoy pizza with friends at sleep-overs.  We meet friends and dates at restaurants.  We celebrate every American holiday with a bounty of home made goodies.

So it’s no wonder, it’s so hard to lose weight.  Truth is, most of the time- the desire to eat is greater in us than the desire to lose weight.

Which is fine and dandy if we don’t have any weight to lose.  But it creates a struggle of the pain (of being overweight) vs the pleasure (of eating).

And the only way to overcome the odds against us is when the desire to lose becomes much stronger than the desire to eat.  When your  reason “why” becomes stronger than anything else.

We all know how to lose weight.  I could cater a diet to any individual that would guarantee weight loss to anyone who followed it.

I could lose any amount of weight on just about any of dozens of different types of diets at any time I want.

Truth, is most of the time- I don’t want to.  I’d rather eat.

Every time I’ve got into the best shape of my life I’ve had a “burning why” that faded out the voices in my pleasure center.

Timing is different for everyone.  And sometimes we are not ready for change.  Because change is necessary.  And change is not comfortable.  And staying the same is comfortable.

The number one determining factor in your weight loss success is Mind-set.  Without the mind-set to succeed you will certainly fail.

How to you obtain the “mind-set to lose weight”?

There’s no one magic answer.  Only you can define your “why” but here are a few simple tips that might help you get there.

1.) Define your Weight-Loss Goal.  Put pen to paper.  Be precise.  If your goal is to to lose 10lbs of fat and gain 1 lb of muscle- put a timeline on it.  Example. I want to lose 10lb in 6 weeks and go fro 140lbs to 130lb before my cruise in August.  Now you have a visual, and a time-frame which helps you devise your plan.

2.) Take A Get Started Photo- Documentation beats conversation every time.  A photo will give you a starting point and help you accurately track your progress.  Being able to see positive visible changes over time will further motivate you, keep you focused and keep you more accountable.  Take it a step further and take measurements to compare against your results each week.

3.) Make a List of your Why’s- Write them down and visualize them.  Visualize how you’ll feel being at your lighter weight looking hot and sexy on your cruise in 6 weeks.  Think about how you’ll look in that sexy black dress on the dance floor.  Visualize how much energy you’ll have running on the beach or playing with your kids.

4.) Put Together a Plan of Action- And follow it!  You’ve got all the elements to succeed now.  10lbs in 6 weeks means you have to lose close to 2 lbs a week.  That means you will have to cut your calories by 500 a day and increase your exercise.  If you normally eat 2000 calories, shoot for 1500.  Write everything down.  Make a meal plan to fit that goal in advance.  6 meals of 250 calories.  5 meals of 300 calories.  3 meals of 500 calories.  You decide.  You devise a plan you can live with.

5.) Post your goal, your why’s and your plan where you can see it everyday.  Put it flat dab on the center of your refrigerator or on your bedroom mirror.  Put it somewhere you can see it everyday- and review it every morning.

6.) Positive Reinforcement  Visualize yourself being successful, following through with your goals.  Visualize that you are unstoppable, a force of nature, nondefeatable.Visualize that you are already successful in reaching your goal and it will become a foregone conclusion.

7.) Get a Diet Buddy  It’s a lot easy to be more accountable and be much less miserable if you have a gung-ho buddy to go along with you for the ride!

Hope that helps!  These are the tips that have helped me over and over again.  Hope they help you too!

If you enjoyed this blog- Please like, share and pass on to others!

If you’d like personal weight loss coaching from me and a great support team to help you opt into our site below.  You’ll also find out how my husband Dave has lost 16 lbs in 3 week.  Just Click Here!

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FDA Approves First New Anti-obesity Drug in 13 Years!

If you havn’t heard- The FDA approved the first anti-obesity drug by Arena pharmaceuticals.  The stock exploded.  Does Arena’s Belviq hold the answer to lasting weight-loss?

Without knowing exactly how the “anti-obesity drug” works, who am I to say?

I am positive that there are 3 Factors that are 100% essential to lasting weight loss- regardless of the product or diet program someone follows.

1.) Mind-set   No matter what diet aid or diet plan one follows- they have to have 100% mind-set that they really want to lose weight and improve their health.  Without a strong mind-set to lose weight, change eating habits and get healthy- you will fail.

2.) Changes in Eating Habits   60% of American did not become over-weight by not exceeding their calorie requirements and they will not lose the weight continuing on the same path.  Lasting weight-loss requires lasting changes.

3.) Exercise  While it is possible to lose weight without exercise, without adding   exercise which includes some resistance training to maintain muscle while you lose weight- you will fight an uphill battle.  Muscle will be lost along with fat leading to a less than optimal body fat ratio which will lead to easier weight re-gain.

So, my thought?  Weight loss aids can certainly help- some people more than others.  I would carefully consider whether Belviq is worth the drug risks.  For a reported 5% change in body-weight over a 1 year period I’d focus on “you” first.

The results with Vivus Inc’s Qnexa that is not yet approved seems a little more promising for obese patients with a 11% average weight-loss.  But then again- we’ll understand that drug risk more when the FDA  makes it’s decision to approve or not in July.

Bottom line,  There is no magic bullet  You alone determine your success!

Here’s the info on Belviq posted earlier today

What’s your opinion?  Please share with me in the comments below.

FDA clears first new weight-loss pill in 13 years Wednesday – 6/27/2012, 4:35pm  ET

anti obesity drug 300x223  FDA Approves First New Anti obesity Drug in 13 Years!

Does The Anti-Obesity Drug Hold the Answer?

This photo provided by Food and Drug Administration shows Arena Pharmaceutical’s anti-obesity pill Belviq. The Food and Drug Administration has approved Belviq, the first new prescription drug for long-term weight loss to enter the U.S. market in over a decade. The agency cleared the pill Wednesday for adults who are obese or are overweight with at least one medical complication, such as diabetes or high cholesterol. (AP Photo/Food and Drug Administration)

By MATTHEW PERRONE
AP Health Writer

WASHINGTON (AP) – The Food and Drug Administration has approved Arena Pharmaceutical’s anti-obesity pill Belviq, the first new prescription drug for long-term weight loss to enter the U.S. market in over a decade.

Despite only achieving modest weight loss in clinical studies, the drug appeared safe enough to win the FDA’s endorsement, amid calls from doctors for new weight-loss treatments.

The agency cleared the pill Wednesday for adults who are obese or are overweight with at least one medical complication, such as diabetes or high cholesterol.

The FDA denied approval for Arena’s drug in 2010 after scientists raised concerns about tumors that developed in animals studied with the drug. The company resubmitted the drug with additional data earlier this year, and the FDA said there was little risk of tumors in humans.

“The approval of this drug, used responsibly in combination with a healthy diet and lifestyle, provides a treatment option for Americans who are obese or are overweight and have at least one weight-related comorbid condition,” said FDA’s drug center director, Dr. Janet Woodcock, in a statement.

Arena and its partner Eisai Inc. of Woodcliff Lake, N.J., expect to launch the drug in early 2013.

With U.S. obesity rates nearing 35 percent of the adult population, many doctors have called on the FDA to approve new weight loss treatments.

But a long line of prescription weight loss offerings have been associated with safety problems, most notably the fen-phen combination, which was linked to heart valve damage in 1997. The cocktail of phentermine and fenfluramine was a popular weight loss combination prescribed by doctors, though it was never approved by FDA.

In a rare move, the FDA explicitly stated in a press release that Belviq “does not appear to activate” a chemical pathway that was linked to the heart problems seen with fen-phen.

The FDA said the drug acts on a different chemical pathway in the brain, which is believed to reduce appetite by boosting feelings of satiety and fullness.

Obesity Society President Patrick O’Neil said he’s encouraged by the drug’s approval because it underscores the idea that lifestyle changes alone are not enough to treat obesity.

“This is good news because it tells us that the FDA is indeed treating obesity seriously. On the other hand, it’s not the answer to the problem _ or even a big part of the answer,” said O’Neil, who teaches at Medical University of South Carolina and was the lead researcher on several studies of Belviq.

Even if the effects of Belviq are subtle, experts say it could be an important first step in a new line of treatments that attack the underlying causes of obesity.

“The way these things tend to work is you have some people who do extremely well and other people don’t lose any weight at all. But if we had 10 medicines that were all different and worked like this, we would have a real field,” said Dr. Louis Aronne, director of the weight loss program at Weill-Cornell Medical College.

Belviq is one of three experimental weight-loss drugs whose developers have been trying for a second time to win approval, after the FDA shot them all down in 2010 or early 2011 because of serious potential side effects.

Vivus Inc.’s Qnexa is thought to be the most promising of the drugs, achieving the most weight loss. But the FDA has delayed a decision on that pill until July.

Shares of San Diego-based Arena Pharmaceuticals Inc. jumped $2.54, or 28.7 percent, to close at $11.39. Shares of Mountain View, Calif.-based Vivus rose $1.94, or 7.4 percent, to $28.33.

Arena’s studies showed that patients taking Belviq, known generically as lorcaserin, had modest weight loss. On average patients lost just 3 to 3.7 percent of their starting body weight over a year. About 47 percent of patients without diabetes lost at least 5 percent of their weight or more, which was enough to meet FDA standards for effectiveness. By comparison, average weight loss with Qnexa is 11 percent, with more than 83 percent of patients losing 5 percent of their weight or more.

The FDA said patients should stop taking Belviq after three months if they fail to lose 5 percent of their body weight. Patients are unlikely to see any significant weight loss by staying with the drug.

Side effects with the drug include depression, migraine and memory lapses.

In May a panel of expert advisers to the FDA voted 18-4 to recommend approval of Arena’s drug, concluding that its benefits “outweigh the potential risks when used long term” in overweight and obese people.

Experts say the challenge of weight loss drug development lies in safely turning off one of the body’s fundamental directives: to eat enough food to maintain its current weight.

While several drugs are available for short-term weight loss, until Wednesday there was only one FDA-approved prescription drug for long-term weight loss: Xenical from Roche, which is seldom prescribed because of unpleasant digestive side effects and modest weight loss. Belviq is the first new prescription drug approved to treat obesity since Xenical’s approval 13 years ago.

Other safety failures for diet pills have continued to pile up in recent years.

Four years ago Sanofi-Aventis SA discontinued studies of its highly anticipated pill Acomplia due to psychiatric side effects, including depression and suicidal thoughts. In 2010, Abbott Laboratories withdrew its drug Meridia after a study showed it increased heart attack and stroke.

So there you go!  Decide Wisely.  Let me know your thoughts in the comments below.

My husband Dave has been having great success with an all natural plant-based organic weight loss product which eliminates the cravings for sugar.  He’s struggled with his weight for a long time so he’s very excited about it.  Thousands of people are pretty astounding results with it.

To Find Out More about Dave’s Natural Plant-based Organic Ingredient Weight Loss Remedy that has helped him lose 10lbs in 2 weeks and totally cut his craving for sugar  Just Go Here

To visit my other blogs- visit www.joindaveandfara.com  and www.workwithdaveandfara.com

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sports fit body Dieting for Maximum Fat loss Vs Maximum Performance

Dieting For Maximum Fat-loss or Maximum Performance?

Dieting for maximum fat-loss is quite different than dieting for maximum performance.

While opinions are very different as to what the healthiest diet is- research over time- does point to which diets maximize fat-loss and which diets maximize performance.

Every time I see people reaching in their pockets to pay for this diet e-book or that diet e-book I want to shout out to them- Don’t spend your money!  I’ll help you for FREE!  It’s really quite simple and I’m happy to do it.

On a basic level- whether dieting for fat-loss or dieting for performance- it all boils down to calories.  When dieting for fat-loss- it’s about creating a calorie deficit- Simply put- that you are eating less than you are burning.

There are only 2 ways to create a deficit- 1.) through eating less and  2.)  through exercising more- and the best way to go is a combination of both!

You need a 3500 calorie deficit to lose 1 lb in a week.  That’s 500 less calories you need to be putting in your mouth each day or 500 more calories you need to be burning through exercise each day.  And preferably a combination of both.

Obviously,  if your objective is a maximum performance diet- you don’t want to be operating in a calorie deficit.  You want to maximize your energy with enough calories, vitamins, mineral, and photo-nutrients which comes from a variety of foods and a healthy balanced diet.

Dieting for Maximum Fat-loss requires a little more specialized knowledge than just reducing calories to lose weight.

Reducing calories will result in weight-loss regardless of the diet you follow.  Eating 1200 calories, whether on Weight Watchers, Nutri-system, Jenny Craig, Atkins, The South Beach Diet, or even the Twinkie Diet have all been shown to result in weight loss.  Yes I said it- you will even lose weight with 1200 calories on the Twinkie diet. (not that I recommend it).

Dieting for maximum fat-loss, however, means maintaining muscle  while losing as much fat as possible.  A 1200 calorie a day diet is a a very low calorie diet which will likely result in some muscle loss along with fat-loss.

In order to maximize fat-loss while maintaining muscle- calories need to be reduced minimally and gradually over time- with an increasing reduction in carbohydrates while keeping protein high and fat moderate- and preferably to split it up in small meals through out the day.

I recently went into great detail with my Faraday’s Top 11 Fat-loss and Diet Tips.  Please refer to my blog for all the details to maximize fat loss.

Dieting for Maximum Performance is achieved with a well-balanced diet that provides all the energy and nutrition necessary for optimal growth and development.  In short, a maximum performance diet is achieved with an appropriate balance of carbohydrates, fats and protein.

Balance

Carbohydrates provide 40 to 50 percent of your energy requirements during the early stages of physical activity.  For vigorous activities lasting longer than 90 minutes your body begins to draw from your fat reserves. Consequently, a maximum performance diet will require a greater percentage of carbohydrates than a maximum fat-loss diet.

Some studies suggests that athletes need to consume about 70 percent of their calories from carbohydrates, which is slightly higher than the recommendations for the average person.

Protein requirements for athletes are thought to be higher than for the average person.  Recommendations for athletes have been suggested to be at  1.2 to 1.4 grams of protein per kilogram of body weight. Strength-training athletes need slightly more at 1.6 to 1.7 grams per kilogram.  Fat intake has been recommended at 20 to 35 percent of your daily calories.

Calories

Athletes and physically active people require more calories than the average person. Dietary guidelines have estimated that physically active adult women may need as many as 2,400 calories per day, while active adult men may need as much as 3,200 calories a day.  Depending on your sport or activity, you may require more or less.

Meal Frequency

When the goal is to maintain a high energy level throughout the day, it is beneficial to eat more frequently, according to Penn State University.  Eating four to six meals per day is thought to have several benefits for athletes. First, it helps to balance your blood sugar to reduce energy spikes. Second, it keeps a steady stream of vitamins and nutrients flowing to your muscles. Lastly, it can help you feel full throughout the day since you are eating more often.

Hope this was helpful.  I definitely enjoy eating for maximum health and for maximum performance over eating for maximum fat-loss.  Who wouldn’t?  However, if your goal is normal fat-loss you can still reach your goals with a happy medium between the two.

For more article like this one you can go to 10 Ways To Control Your Cravings

or To Gain Muscle Do Less Not More

If you enjoyed this article please like and share with others!

To check out my other blogs you can visit www.joindaveandfara.com  and www.workwithdaveandfara.com

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Veggies 300x225 How to Fight Cancer  How Someone Fought Back and Won!

Fight Cancer with Veggie Power!

I came across an interesting article by Dr. Mercola who is a researcher, health expert and also very opinionated and outspoken on some of our greatest health challenges- including cancer and heart disease.  In this article, Dr. Mercola talks about how one of his researchers fought back against cancer after a period of false diagnosis and questionable procedures.  The controversy in his article questions whether the diagnostic tools including mammogram and the most commonly used procedures are actually contributing to the problem.

I share the link to his interesting article here and at the bottom of my post.

Some of the information his researcher, the cancer victor, shared was not unexpected.   She transitioned to an anti-oxitant rich diet loaded with fruits and vegetables and cut out commercial meats because of the carcinogenic processes used which go along with it.

There has been pretty much concensus in the scientific and medical community for decades of the anti-cancer benefits received from a “plant-based” diet.

“People who eat a plant-based diet are the healthiest people on the planet,” says Katherine Tallmadge, MA, RA, LD, an American Dietetic Association spokeswoman. “Eat at least five cups of fruits and vegetables every day.  Use olive oil instead of butter. Eat plenty of seafood. These are nutrition recommendations that won’t change.”

“Functional foods” is a word we are hearing more and more about.  And “food as medicine” is being talked about.

What is so powerful about plant based foods?

It all starts with the  Antioxidants: Vitamins, Flavonoids, and Minerals!

Here’s a quote from a Web-MD

“Plant foods like fruits and vegetables, whole grains, nuts and seeds are your best bet to obtain disease-fighting antioxidants such as vitamins A, C and E, the mineral selenium, and flavonoids.

The protective benefits of antioxidants seem to stem from their ability to protect your cells from dangerous free radicals, which you are exposed to as the result of natural processes and pollutants in the environment.”

I often see studies where scientists isolate a particular enzyme, chemical or anti-oxitant (and still do) and demonstrate it’s anti-cancer benefit. But more and more- the emphasis  lies in “food synergy” or the way nutrients in the different foods you eat interact with one another.

Doctors like  Dr. T. Colin Campbell PHD and and Dr. Caldwell Esselstein support the notion of “whole plant based foods” working synergistically to promote health.

“An important result of research in recent years is less emphasis on any single nutrient in preventing cancer, with more support for the way that a balanced, plant-based diet provides a bounty of nutrients and compounds that work synergistically to protect us against cancer,” says Karen Collins, MS, RD, CDN, and nutrition advisor to the American Institute for Cancer Research.

Beyond fighting cancer- The benefits you get from eating a diet rich in plant-based foods loaded with antioxidants go far beyond fighting cancer.

Tallmadge and many other say that people who eat foods rich in antioxidants may have many health advantages, including:

  • less cancer
  • lower inflammation levels
  • lower heart disease risk
  • less Alzheimer’s and dementia 

So that ‘s what I already know- that you should try to eat a wide variety of colorful fruits and vegetables, including leafy greens, broccoli, garlic and onion, tomatoes,  cauliflower, blueberries, carrots, and bell peppers.

Beverages like tea, coffee, and red wine also contain antioxidants that may offer protection against many diseases, including diabetes, Alzheimer’s, and heart disease.

Beyond diet, Dr. Mercola has interesting information and insights on the prevention of cancer.

Some of the issues Dr. Mercola addresses are:

Can mammograghy actually be increasing the incidence of cancer?

Are unnecessary biopsies and procedures accelerating the breast cancer?

Is chemo-theapy and radiation doing more harm than good in some cases?

Does aspartame cause breast cancer?

These were some of the interesting subjects covered by Dr Mercola and his associate’s story who beat cancer.  To access his interesting article and his associates interesting and empowering battle against cancer- you can find it here.  It’s titled “My Researcher’s Own Story.  Did Overzealous screening cause her cancer?”

I hope you enjoy!  To check out my other blogs please visit www.joindaveandfara.com and www.workwithdaveandfara.com

To find out how You can make up to $1000 a day working a few hours from home in nothing but your underwear if you choose- Click Here!!

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