What’s the best diet for weight loss – and maintaining energy

Fresh vegetables are a necessity for a healthy diet.

This is a common question that people ask when they want to start losing some weight, they are not sure what to eat or how much. What’s the best diet for weight loss and maintaining energy

There are various types of diets, but do they all lead to the same destination and with the same healthy outcome? Today we will be taking a look at some of these different kinds of diet plans and find out which are your healthier alternative.

Next we will be taking a look at some more popular diets and seeing exactly how they measure up to your weight loss expectations and just how healthy they are.

Paleo diet

The Paleo diet is centered around the idea of eating like our prehistoric ancestors did which their food options were basically limited to whatever they could hunt, fish or gather such as any available vegetables.

Is the Paleo diet safe? The people in the paleolithic period ate whatever was available to them, that is generally thought of as meat and poultry because they were hunter’s of their surroundings.

Cave people were hunter’s of their surroundings, if they were surrounded by various animal life, that’s what they would eat and is what they were thought of as eating, as their norm. Some paleolithic people lived in tropical habitats, so they ate a variety of plant and animal foods.

So is a Paleo diet, something that is strictly confined to meats and protein ‘accurate’? Depending on their surroundings, paleolithic people didn’t necessarily eat just meat.

The general idea behind following the Paleo diet is eating a diet of proteins from meat, but is that healthy? If you eliminate dairy products, that can put you at a risk of vitamin D and calcium deficiencies, that can lead to bone health issues.

Consuming just meat will put you far beyond your daily recommended values, which will in time lead to heart and kidney disease and cancer. Some people insist that you need to reduce carbohydrates in your diet to be successful with losing weight.

This all depends on what kind of carbohydrates you are consuming. Complex carbohydrates such as fruits, vegetables and whole grains are important for our brain functionality and muscle function.

Filling our diet full of refined carbohydrates is doing little if any good for our waistlines and health.

It’s good to eat more of a well-balanced diet instead of restricting it to eating too much of one thing and not getting enough of another. Overtime eating a diet too high in meat can raise lipids and LDL (low-density lipoproteins) or bad cholesterol which can increase the risk of heart disease.

Eating a healthy diet can have many benefits.

Low carbohydrates can lead to ketosis (high rate of fat used for energy) and anyone interested in following the Paleo diet should see a doctor first in case you are at risk of kidney, heart, pancreatic and liver disease.

Mediterranean diet

People who live in areas bordering the Mediterranean Sea have been acknowledged as living longer and healthier. They eat healthy and live an active lifestyle and have a tendency of managing weight control.

Mediterranean’s generally eat a diet high in produce, yet low in saturated fat, sugar and red meat. Their diet has many healthy benefits that promote brain and heart health among other great benefits like diabetes and cancer prevention.

The Mediterranean diet can be a good way to lose weight, although some people are afraid that following the basics of a Mediterranean diet like avocados and olive oil will keep them from losing weight.

Research suggests that eating a healthy diet like the Mediterranean, creating a calorie deficit, eating fewer calories than your daily recommendation and burning off anything extra through daily exercise will get you headed in the right direction.

Low carbohydrate diet

When a low carbohydrate diet comes to mind, most people generally think of the ketogenic diet. The keto diet is rich in protein and fat, but low in carbohydrates. The diet is high in red meat, includes processed meats, sausage, cheese, nuts and oils.

The consumption of protein in this diet is well over the general recommendation and the fat content is low quality fat from processed meats and consume very little fruits and vegetables. The typical diet consists of approximately 50% carbohydrates, but the keto diet is very restrictive in this matter.

People that suffer from kidney disease need to be very cautious about following a diet like this because it could worsen their condition. Other symptoms to be aware of from following a keto diet are feeling tired due to a lack of healthy carbohydrates, nausea, bad breath, constipation, vomiting and difficulties sleeping.

The reason that so many people like to follow the ketogenic diet is because it supports a higher rate of weight loss as compared to a diet that is rich in healthy carbohydrates such as the Mediterranean diet, although the weight loss results that you experience at first with the keto diet generally don’t last that long.

Something to keep in mind is these rapid weight loss diets that promote rapid weight loss have a tendency to lead to a higher rate of mortality. For better long term results, a balanced diet with healthy fruits and vegetables, fish, chicken, whole grains and plenty of water will give you the best, “long-term” results.

Low fat diet

It’s basically a general idea to keep your fat intake low if you want to lose weight, but when you go shopping for food, how do you know exactly what you are getting? Many food manufacturers will label their food as being low fat, although they are still relatively high in fat.

Not all fats are created equal, set your diet high in healthy natural food and do your best to avoid foods that are high in saturated and trans fats. Many of the food’s that you find at the store have saturated and trans fats added to them to preserve their shelf life.

These unhealthy foods can increase your chances of a heart attack and heart disease along with a good deal of other health related issues.

Polyunsaturated fats like Omega-3 and Omega-6 fatty acids along with monounsaturated fats can be important for basic functions of your body as well as your health.

Below I have a list of some (more) healthy choices that are high in the kind of healthy fats that your body needs.

  • salmon
  • seeds
  • almonds
  • walnuts
  • cashews
  • avocado
  • peanuts
Maintain an energetic lifestyle through eating a balanced healthy diet.

It’s important to eat a diet high in these essential fats, but eating a diet high in saturated and trans fats like foods that come highly processed are just bad news waiting to happen, and they have very little nutritional value.

Maintaining healthy energy

Keeping a healthy diet of lean protein found in white meat like chicken and fish, fresh fruits and vegetables, preferably raw because when they are cooked you will lose too much of the healthy nutrients in them.

Following a healthy diet like this will reflect, in not only weight loss, but it will also reflect in how you feel and the energy you feel which will reflect in your everyday tasks. People that consume too much junk food, processed foods and food that is too high in fat will in the long run suffer the consequences of not giving their bodies what they need.

The outcome of neglecting your health by following an unhealthy diet can be low energy and fatigue, but realizing the importance of following a proper diet and the impact it will have on your health might prompt you to make better choices with your diet.

After extensive research, daily food recommendations were established as a role for good health through nutrition. The whole point behind this is so that people can understand and appreciate that following a healthy diet, we can get the appropriate nutrients we need for good health.

Research has shown that fruits and vegetables, whole grains and low saturated fats can protect your body from high blood pressure and heart disease while eating a diet high in saturated and trans fats and not eating the recommended allowance of fruits and vegetables can cause diseases.


Conclusion

For further reading, you can visit one of my product reviews on supplementation for a better understanding on how including supplements in your diet can lead to better health and results in your training.

If you have any questions or comments, please feel free to leave them in the box below and I will get back to you as soon as possible.

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What’s the best protein to build muscle – keep your muscles growing

Protein for building muscle.

Anyone who has ever set foot in a gym with the slightest interest in building muscle has wanted to pack on as much muscle as humanly possible in the shortest amount of time. But when it comes to building a lot of lean muscle, it naturally takes the proper kind of diet along with supplementation aside from just lifting weights.

What’s the best protein to build muscle and keep your muscles growing is a common theme behind many gym-goers with a mission to accomplish their muscle building dreams in as limited time as possible.

In today’s subject, we will be discussing what some best choices of food are for building lean muscle and keeping your diet lean. We will be determining how much protein you will need, finding a meal plan that works for you.

We also will be taking a look at the importance of supplementation along with a solid diet for building muscle. So if you have been looking for the proper diet for your needs and the proper supplementation for your diet, you can find the answers right here.

Determining how much protein you need:

Getting enough of the essential protein in your diet is an important part of muscle building, just as much as it is lifting weights. The question that many people ask, is exactly how much protein they need in order to build muscle.

Muscles are for the most part made of protein and are continuously being broken down and rebuilt. To gain muscle, your system needs to synthesize more muscle protein than it breaks down.

There needs to be a positive protein balance in your body which is called a nitrogen balance, because protein is high in nitrogen. People who want a lot of muscle need to eat a larger amount of protein. It’s well documented that a higher protein intake helps build muscle.

People that want to keep muscle they’ve already worked for, may need to increase their protein intake when losing body fat, because a high protein consumption can help to prevent muscle loss that generally occurs when dieting.

A typical recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. Studies indicate that a protein intake of slightly higher than 1 gram of protein per pound (2.2 grams per kg) is better.

Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate. If you are carrying a good amount of body fat, using your lean mass instead of your total body weight is a good idea because lean muscle is what determines the amount of protein you will need.

Your top choices for protein:

Fish is an excellent source of lean protein.

There are many great sources of protein that you can include in your diet, but the best ones are the leaner choices which would typically include white meat such as chicken, turkey, and fish. Other great options are Greek yogurt, cottage cheese and eggs.

I have published a post recently on the difference between chicken eggs and turkey eggs. Turkey eggs are much bigger so there is naturally a higher fat content in them, but the fat content that is in eggs are good for you. Eggs have plenty of (omega-3) fatty acids which are essential for your diet and building muscle.

Red meats have more myoglobin, which are cells that transport oxygen to muscles in the bloodstream. White meat is generally classified as poultry (chicken and turkey), while red meat typically refers to beef or pork. The biggest difference between the two is fat content.

White meat is a leaner source of protein, with a lower fat content. Red meat contains higher levels of fat, but also contains higher levels of vitamins like iron, zinc and B vitamins. Iron in red meat is called heme, which is more easily absorbed by the body compared to iron found in plant sources.

Red meat may contain more vitamins and minerals, but high consumption of red meat has been linked to increased occurrence of certain cancers, specifically colorectal cancer.

Both white and red meat have benefits. If you eat meat, it’s a good idea to include small amounts of both in your diet. Choose leaner cuts of red meat, like those that end in “loin” such as sirloin or tenderloin. You should trim visible fat around the edges to reduce fat intake and avoid charring while cooking.

Coming up with a meal plan:

I know, you are probably thinking that this is the worst part of the diet is coming up with a meal plan, because this is the part that involves weighing out your food portions and keeping track of proteins, carbohydrates and fats, but if you don’t track these areas, it will be a difficult trying to keep track of what you are eating and knowing if you are eating enough of the proper nutrients, or maybe even too much.

When it comes to the basics of setting up a meal plan, your meals should be portioned out so that your carbs and protein will be equal for most meals. To supply your body with all the critical nutrients you will need to eat six times per day.

To amp up the muscle growth, you will need to focus your meals around workouts and the time of day. Training days you will need more carbs, approximately 2.5 grams per pound of body weight and your post-workout meal will need to be higher in carbs to support the energy needed to burn through your workouts.

You will need to shoot for the most of your carbohydrates early in the day, while your later meals are mostly protein. This gives your body the amino acids it requires. Insulin sensitivity will tend to be lower later in the day, avoiding carbs helps prevent fat gain.

This pizza looks healthy, but may not be your best source of protein.

Protein consumption should be maintained at a high level, try to aim for as close to 2 grams of protein per pound of body weight. On workout days you need about 20 calories per pound of body weight, but on rest days shoot for only 14 calories per pound.

Finding the right supplementation for your needs:

There is no supplementation that could ever be good enough to replace a proper diet. Food full of proteins and carbohydrates as well as the right kind of fats are important for building muscle and promoting health, but it is always a good practice, as most other weight trainers also do, is to include some form of supplementation in their diet, because a good diet alone might be lacking in some nutritional areas that you need, and supplementation is a good way to fill the gaps.


Conclusion:

You should see the importance of following a healthy diet and taking in enough of the proper protein to build muscle, but not the types of protein such as red meat which tend to be higher in fat and can diminish the hard work you have put in on your diet if you are trying to lose weight but want to maintain the muscle.

Along with a healthy diet high in protein, it is an essential part of the diet to include supplementation. For all you people out there seeking to build muscle, you will naturally want to have a higher amount of protein in your diet, so it naturally stands to reason that you will want to supplement your diet with a protein powder.

To check further into some information on a good protein supplementation, you can check out one of my product reviews on Gold Standard 100% Whey protein powder, Simply click on the link here.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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Why are energy drinks bad for you? What’s wrong with drinking them?

High energy drinks.

Do you leap in a single bound to the fridge for a monster energy drink anytime you get the urge for something to wet your whistle? Or do you feel a little more comfortable with the idea of filling your glass with H20 to quench your thirst?

So the question that comes up is “why are energy drinks bad for you, and what’s wrong with drinking them”?

There’s a large crowd of people visiting the supermarkets that will gladly stand in line to purchase monster energy drinks and a whole slew of other sugary brands, than settle for anything they feel will bring them less value.

What is the value you are looking for when purchasing one of these energy drinks? Is it the jolt of adrenaline you get when downing a can? Is it the sweet flavor, the catchy brand name or all of the above?

We’ll, whatever the reason may be, we will cover what exactly is in a can of energy, if it is actually doing you any good, or more harm than good, and what are some better alternatives.


Why the craze?

There have been reports showing that young people who are becoming overly obsessed with drinking high energy drinks to boost their workout production have had negative effects from drinking these energy drinks, such as Monster Energy drinks or Red Bull just to name a couple.

Some cans of these energy drinks contain as much as 13 teaspoons of sugar and the equivalent of caffeine that two cups of coffee have. There is much growing alarm from what these drinks are doing to young people and their health.

There are people campaigning to get legislation to urgently put age limits on these drinks. Something obviously needs to be done about these products because often parents have little idea that their children are consuming these energy drinks or to a high level that they are.

What’s in a can?

The main ingredient in these high energy drinks that is causing alarm and much concern is the high caffeine content which is a drug that can be found in many everyday products such as sodas, coffee and a numerous amount of energy drinks.

Their effect that people are looking for, especially young people and people that are sports enthusiasts and weight trainers looking to get a high from its effect are, alertness and a better ability to concentrate. A person may also experience insomnia, irritability, headaches and nervousness.

Below is a list of ingredients that you will find in a typical can of Monster energy.

*L-Carnitine: an amino acid

*L-Tartrate: antioxidant.

*Caffeine: It is a stimulant that is naturally occurring in many plants such as coffee, tea and cacao beans.

*Sorbic Acid (Preservative)

*Benzoic Acid (Preservative)

*Niacinamide (Vitamin B3)

*Sucralose: this is added sugar. Sucralose is sold as Splenda, and is roughly 600 times sweeter than table sugar.

*Salt: sodium is found in energy drinks to help replenish electrolyte loss.

*Inositol: this is also known as vitamin B8. It is a naturally occurring sugar.

*Guarana Extract: when combined with caffeine from other sources, guarana can provide additional stimulation.

*Pyridoxine Hydrochloride (Vitamin B6)

*Riboflavin (Vitamin B2)

*Maltodextrin: this is a sugar that’s made from starch and a carbohydrate supplement to provide energy.

*Cyanocobalamin (Vitamin B12)

Monster Energy caffeine has 80 milligrams per serving, or 160 milligrams per can. This is the same amount of caffeine found in Rockstar ingredients.

Does it matter what I drink?

Researching a little on the topic, there may not be much of a difference in the caffeine content between a high energy drink and coffee, but being a coffee drinker myself, coffee is typically consumed over a longer period and sipped, but I think you will find that sports drinks, especially with younger people are consumed at a faster rate.

Incidents involving young people consuming high energy drinks to boost their workout performance, the beverages were likely downed in a short period and possibly consuming more than one in a relatively short time.

I am not to say that you should cut out consumption of energy drinks, but I believe that more people should be aware of the dangers of consuming energy drinks, especially high consumption and in relatively short periods.

What are better alternatives?

There are various great alternatives to downing sugar loaded, high caffeinated energy drinks. Below is a list of some healthy alternatives to give your energy a boost and may help with improving your overall health.Green smoothies

Water

Dehydration is one of the biggest reasons we experience a drop in energy. Many people think that drinking water is boring, just spruce it up by adding strawberries or blueberries. The fruit will provide carbohydrates and B vitamins for that extra energy boost.

Green tea

Green Tea contains a smaller amount of caffeine than coffee does. There’s also evidence that green tea helps improve mental clarity and performance which makes it a great alternative.

Green smoothies

Dark green vegetables like spinach, kale and parsley are used in green drinks and are a great source of B vitamins. Our body requires these vegetables for the metabolism to run at its peak. If your metabolism is high, your body will be able to produce enough energy at a faster rate.

Protein shakes

A good quality protein supplement can help your body reach its nutrient level. Lack of protein can be a common cause for fatigue, but don’t simply rely on just mixing a protein powder with water or milk. You will need carbohydrates mixed in with your shake to help give you that extra punch of energy. Add fruit or wheat germ to your shake with 10 grams of protein powder. You can also add yogurt or milk for a higher energy punch.

Conclusion

In conclusion, if you are someone who drinks high energy drinks on a regular basis, I am not saying that you have to quit drinking them or you are going to have a heart attack, like most anything else, “everything in moderation”.

Coffee drinkers generally don’t have a tendency to slam their coffee one cup after another, coffee is generally sipped and consumed at a much slower pace. The people that experience complications due to caffeine intake are those that take in a high amount of caffeine in a relatively short time.

I’m sure that if you take advantage of at least one of the options listed above as a good alternative to drinking those caffeinated energy drinks, you will find that there is plenty of flavor, they will increase your energy and they will also benefit your health further down the road.


If you take an interest in using protein shakes to give your energy a boost, you can get some ideas from a review of mine by clicking on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

 

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Duck eggs vs chicken eggs – which are better for your health?

Duck eggs are healthy

Chicken eggs are very healthy to eat and high in protein, it especially depends on how they are cooked. But have you ever wondered about the nutrition in duck eggs? Duck eggs vs chicken eggs, which are better for your health? Today’s subject I will be covering some similarities between the two and we will find out which are healthier and better for you, so stick around and read to the end to find out the answer.

I’m sure the majority of us are aware that eggs are high in protein and they can be high in cholesterol as well, but in today’s article we will be discovering which eggs are higher in protein, which eggs are healthier and if one is higher in cholesterol than the other. But is all cholesterol bad for you? The cholesterol that you find in eggs, is that as bad for you as the cholesterol that you find in other foods?

Duck eggs will be something special if you are accustomed to eating only chicken or turkey eggs. A duck egg is basically a larger version of a chicken egg and has a much bigger and richer yolk, a higher concentration of nutrients and more protein than the standard chicken egg.

Are Duck eggs healthier?

You will find from this article that duck eggs can definitely be an important part of anyone’s diet and you might be interested in checking out how valuable a duck’s egg can be for your diet. Duck eggs are definitely larger than your standard chicken egg and are packed with a good amount of nutrients.

You should know that there are more omega-3 fatty acids in duck eggs. Omega-3’s will definitely contribute to heart health, and may reduce inflammation. You should also be aware that duck eggs have more vitamin D. Duck eggs have more Vitamin D, especially if they are pasture-raised.

Vitamin D supports bone health and skin, as well as mood. Ducks raised outside (AKA pasture-raised) are far more likely to have higher levels of vitamin D from sunlight. Duck eggs will be higher in essential vitamins and minerals like thiamine and niacin as well as a multitude of other vitamins.

The egg yolk nutrition and quality depend on what the duck eats. Ducks have access to the outside to eat bugs and plants, just like chickens.

What about cholesterol?

Are duck eggs as safe to eat as chicken eggs? The USDA has the same standards and regulations in place for duck eggs as it does for all poultry. While the egg itself is larger than a chicken’s egg, the yolk is also larger in proportion to the white part of the egg. Duck eggs also have more nutrition and calories per gram compared to chicken eggs.

As far as cholesterol goes when comparing the chicken vs the duck egg is, the duck’s egg has a considerably higher cholesterol content, compared to chicken’s egg. 100 grams of duck eggs will contain 884 mg of cholesterol, compared to 425 mg of cholesterol in chicken’s egg.

Are there different types of cholesterol?

There are two different forms of cholesterol, there is low-density lipoprotein (LDL) which is known as your bad kind of cholesterol, and there is high density lipoprotein (HDL) which is known as your good cholesterol. LDL is the kind that clogs and plaques your arteries, HDL is the kind that works to clear the cholesterol from your blood.

So what kind of cholesterol is found in eggs? HDL, the good kind of cholesterol is in eggs, but often when people eat eggs, they will generally pair them with bacon which is high in LDL cholesterol. It also depends on how you cook eggs, if they are fried that will raise your LDL levels.

Some healthier ways to cook eggs other than your standard approach such as frying, you can hard boil, steam cook (baste or poach) or bake them. These healthier ways will cut down on any bad form (LDL) cholesterol and just may help to improve your diet and midsection.

Chicken, turkey and duck nutrition comparisons

what you will find in a chicken egg:

  • 75 calories
  • 7 grams of protein
  • 5 grams of fat
  • 1.6 grams of saturated fat

Chicken eggs also come packed with iron, vitamins and minerals and carotenoids. Chicken eggs are also great for fighting diseases.

What you will find in a turkey egg:

  • 135 calories
  • 10.8 grams of protein
  • 9.4 grams of fat
  • 2.9 grams of saturated fat

Turkey eggs also come packed with a good amount of vitamins and minerals such as calcium, potassium, vitamins A, C and iron.

What you will find in a Duck egg:

  • 129.5 calories
  • 9 grams of protein
  • 9.6 grams of fat
  • 2.6 grams of saturated fat

Duck eggs are larger so they will come packed with a large punch of vitamins and minerals such as potassium, fibers, vitamin A, vitamin B6, vitamin B12 vitamin C and vitamin D.

Duck egg availability

You can find duck eggs at your local farmers market. If you don’t see them on display, it won’t hurt to ask if the duck farmer can bring a dozen to the market for the next week.

Duck eggs are becoming more and more popular in some grocery stores. Whole Foods often stock them, as well you will find many other specialty stores are starting to keep them stocked.

Their taste

For all you egg fans out there, duck eggs are a great alternative to chicken or even turkey eggs. Duck eggs may be higher in cholesterol, but that is simply due to being a larger sized egg, but then duck eggs have a larger amount of protein, vitamins and minerals packed inside the shell.

Duck eggs have a different taste to them, they are richer in flavor and have more of a creamier texture to them than your smaller sized chicken or turkey egg, but duck eggs are definitely a treat if you are not used to eating them.

Duck eggs are also great for cooking and supply extra nutrition as well as flavor to any dish that you create using them.

Storage life

Duck eggs have a longer storage life because they have a thicker shell to them. Duck eggs get about 6-weeks more on their expiration date over chicken eggs because of the structure of the shell. It is usually about the same thing with quail eggs as well, they also get a longer expiration date.Duck eggs for dinner

So which are better for your health?

Are duck eggs better for your health than eating chicken eggs? These smooth eggs have a rich texture and are packed with lots of nutrition and protein. There may be a higher amount of cholesterol than the chicken egg, but they have much more nutrients, protein and Omega-3 fatty acids than the chicken egg, mostly because of their size.

What are the benefits of eating duck eggs over chicken eggs?

  • they have more protein
  • Duck eggs contain much more vitamin D than chicken eggs
  • they have more nutrients and vitamins
  • Duck eggs stay fresh longer because of their thicker shells
  • they have their own flavor and are richer
  • contain more Omega-3 fatty acids
  • people with allergies to chicken eggs can still eat duck eggs

Duck eggs have more magnesium, calcium, iron, vitamin B12, vitamin A and thiamine per 100 grams. They are a great source of omega 3 fatty acids, These fatty acids, are found in fish oils, walnuts, and flax seeds and In order to obtain these fatty acids in your diet, you would need a large amount of fish and walnuts, so eating duck eggs broadens your source of omega-3 fatty acids. Duck eggs are better than chicken eggs in almost every way.

Conclusion

Egg’s have always been a great source of nutrition and pack that extra punch with protein that is essential for maintaining muscle or for building muscle, depending on what your goals are.

For people that are working on losing weight need to cut back on the carbs which is a great way to promote weight loss, but t is essential to take in a good supply of healthy proteins to ensure muscle maintenance.

Anyone who has been into weight-training for any amount of time knows that it is important to keep a good supply of protein coming in to build muscle, and what better way than to boost up your protein intake with a rich and healthy diet including eggs, whether you eat them for breakfast or any meal through the day.

An important tactic that I have always followed is keeping my diet well supplemented with a good protein supplement besides taking in a good share of protein from food sources like duck eggs.


To get some ideas on good supplementation products that pack that extra punch for protein, you can check out a product review from my website by clicking on this link.


If you have any questions or concerns, please don’t hesitate to leave a comment in the box below and I will be sure to get back to you as soon as possible.

 

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High protein rich foods – are you getting enough or too much?

Blend protein powder shakes for building muscle.

Bodybuilding is one area that you want to target enough protein in your system to build muscles. It is essential to get an adequate amount of protein into your systems because without enough protein, you will not be able to build a substantial amount of muscle.

Today we will be looking at high protein-rich foods, and you should ask yourself, are you getting enough or too much protein in your system? Not enough protein can keep you from making the muscle gains that you desire.

Another thing that I see all too often is bodybuilders will have a sense of urgency to take in more protein than what is needed. When you take in more protein than what your muscles need, anything more is just excess.

How much protein do you need?

How much protein you need generally goes by a guideline in grams of protein per pound of body weight. There have been different theories behind how much protein you should typically take in per pound of body weight.

The amount of protein you need depends on factors like your age, weight, activity level, and overall health. For healthy adults over age 18 are recommended a dietary allowance of 0.36 grams of protein per pound of body weight per day. That means a healthy 40-year-old woman, weighing 160 pounds, would need a minimum of 57.6 grams of protein per day.

For adults over 60, experts recommend that you should consume more, about 0.5 gram of protein per pound of body weight per day. So a healthy 60 year-old woman weighing 160 pounds would need about 80 grams of protein per day.

It’s also important to spread out your protein intake throughout the day. Getting 20 – 40 grams with each meal can help maximize protein synthesis and preserve muscle

But these guidelines stated are based on what the general person would require to maintain their muscle. The amount of protein intake for an athlete interested in building muscle will naturally require a much larger daily protein intake.

In order to successfully build muscle, you will need to determine how much protein you need per day based on your age, weight and activity level. One general guideline is one gram of protein per pound of body weight.

Another good guideline to go by is 1.5 grams of protein per pound of body weight. Say for example if you take an 1.5 grams of protein per pound of body weight, if you weigh 200 pounds, then you will need to take in 300 grams of protein a day.

How do you know when you are getting too much?

For the general person there can be side effects from consuming too much protein, but for the typical weight trainer/bodybuilder that consumes large quantities of protein in a day will likely go without seeing any side effects because of their activity level and the requirement for protein that the muscle needs.

For the typical person that doesn’t engage in any weight training activity and consumes large quantities of protein over long periods may suffer from symptoms associated with high protein consumption.

Symptoms associated with too much protein may include irritability, headache, diarrhea, nausea, intestinal discomfort and dehydration. There can be serious risks associated with chronic protein over consumption including cardiovascular disease, seizures, liver issues and possibly even death.

Doctors have also linked certain conditions to chronic protein over consumption such as cancer and type 2 diabetes.

For someone who is accustomed to training their muscles are used to breaking their muscle fibers down on a regular basis and need an adequate amount of protein to rebuild the muscle. Bodybuilders can take higher amounts of protein without seeing any negative results because the excess protein is being consumed by the muscle.

When should you increase your protein intake?

Especially when you are in the stage of building muscle, you will need to make sure that you are getting an adequate amount of protein in your diet so that you have your best chances of encouraging muscle growth.

It’s not a good idea to cram your protein intake into a couple of large meals in a day, you should split up your protein intake within 5-6 smaller meals a day and you should make it a point to take in a serving of lean protein after a workout.

Especially after a grueling workout, your muscles are in need of protein and carbs because the carbs will help your body’s energy source, and the protein will help repair muscle and encourage muscle growth.

Don’t be too worried if you can’t get food into your system immediately after exercise, building muscle is not only about what you do post-workout, it is about what you do with your overall diet.

What are the best sources of protein?

Your best sources of protein are going to be from white meat sources such as chicken, fish and tuna because of their lower fat content. If you want a lower fat content in your diet, you will need to avoid red meats like steak and hamburger which are much higher in fat.

Red meat is an excellent source for protein, if you are in a stage of building muscle and are not too worried about fat intake, then I wouldn’t worry too much about the fat content, but if you are concerned about fat intake, then I would try to keep it down to the white meat which has lower fat content.

Other great sources of protein are cottage cheese, eggs, milk and Greek yogurt. There are many other great sources for protein consumption, so make sure to keep your diet new and exciting so that your progress will be a more continuous path to success without disruption.

Conclusion

As you can see, protein is a necessity for building muscle, if you work your muscles and train them hard, you will naturally need more protein than the average person that doesn’t train. It also stands to reason that if you over do anything, even if it can be a good thing, there are always boundaries that you should follow.

For example, the subject that I used earlier, if you have a daily allowance of 0.36 grams of protein per pound of body weight and weigh 160 pounds, you will need a minimum of 57.6 grams of protein per day, but if you consistently take in 2.5 grams of protein per pound of body weight and you don’t work your muscles, your muscles won’t need all that protein so it will be excess.

If you continue to take in an excessive amount of protein every day for a long time, it stands to reason that you will eventually suffer mild to severe symptoms of some form.

On the other hand, if you are a 300 pound bodybuilder that’s in the gym training hard every day, it would be safe to say that your muscles are going to use that 2.5 grams of protein per pound of body weight and it will be highly unlikely that you will have any negative effects from it.


I hope that you have had something positive to take away on this subject and can use it to benefit you for your future training.

Along with a healthy diet and plenty of lean protein in your diet, sometimes it can be beneficial to supplement your diet to fuel your training to the max.

You can check out some protein supplementation products in this review and click on a link to purchase.


If you have any questions or comments, please feel free to leave a comment in the box below and I will be more than happy to get back to you as soon as possible.

 

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What is the best approach to weight loss? And how to keep it off

Taking a bite of health

People have been searching for a better way to lose weight for decades and after all this time, it still seems to be one of the biggest struggles out there that people are dealing with, is what is the best approach to weight loss and how to keep it off.

There can be many reasons behind why a person has a hard time losing weight and keeping it off, it can involve indulgence in too much of the wrong food, a lack of activity, hereditary or various other complications.

One of the major culprits out there is people are in too much of a hurry these days and they try to simplify things by getting take-out far too much, but often the culprit can lie within the food we purchase at the store. Many of the products that we find in the store are overly saturated with sodium and fillers.

All too often the culprit lies within our diets and inactivity. Today I will be talking about how to approach a better diet and keeping physically active to get you into better shape now, tomorrow and for the rest of your life.

Indulgence

Often the difficulty many people have with losing weight is their tendency to frequently indulge in things that are high in calories, fat, sodium or sugar. These foods are high in calories and preservatives as well as many other things that just accumulate around the midsection, especially if we are not staying busy.

Another thing many people have a tendency to indulge in is eating too large of meals. If you can learn how to portion your food sizes and leave the table before you have eaten too much, you will avoid taking in excessive calories that will develop around the midsection.

Often these indulgences are triggered by things such as depression, anxiety and many other things that affect us psychologically, this can be a big problem area for many people, but one thing that can help is keeping a food journal so that you can keep track of what you are eating and make sure that you are taking note of the things that you should be avoiding, this can be a great way to help us progress so that we can get headed in the right direction with our diet.

Lack of activity

Another thing that can affect us being successful with losing weight, especially if your diet is needing work in different areas is a lack of activity. Especially with a time like right now with the covid-19 pandemic going on, many people haven’t been staying busy working and have been spending more time at home less active.

If you have been facing this situation of spending more time at home and spending less time engaging in physical activity, you can spend more time getting out and doing the exercise that is needed to help with burning these excess calories off such as walking or bike-riding.

Often it can be a benefit if you have workout equipment at home to engage in working out, but many people don’t have the workout equipment necessary.

But don’t let this discourage you because there are many other physical activities that you can engage in at home such as body weight training, HIIT training and many other activities that can create for more time together with the people you care about doing things for yourself that will benefit you in a physical and healthful of way.

The Best foods to eat

We should all know what the typical kinds of food are that we should avoid, such as things that are high in fat, sugar, sodium and extra unnecessary fillers. Often it can be difficult to avoid these types of foods because they give people the comfort they need, especially during stressful times such as these with the pandemic going on.

When you eat foods like this, you are affecting your body and psychological well-being in a negative way and the foods that give you energy such as sugary soda drinks or foods that are high in sugar such as pastry can give you a boost of energy temporarily, but when you consume things like this, that high only lasts for so long and then you suffer a drop in energy, or also known as a crash.

The kinds of food that we should be eating like fresh fruits and vegetables are not on everybody’s favorite list to snack on, and that can be understandable, but in the long run, if we are fueling ourselves with the right kinds of food, we are going to feel the benefits down the road with higher energy and a better psychological feeling because we know that we are doing something that will benefit us in a good way.

The best kinds of food that we can consume are things like fresh fruits and vegetables, lean meats such as chicken, fish, poultry and other lean healthful things such as Greek yogurt.

Keep encouraging yourself

It is always necessary to keep encouraging yourself, especially during times that can be stressful, we all need support and encouragement. Think of how you would treat the best friend of yours, would you not want to keep encouraging them and giving them the support they need and deserve?

You should treat yourself in the same manner, you should be encouraging yourself and giving yourself a pep talk often throughout the day. You should see yourself as your own best friend, what you do for yourself now will affect you for years to come.

If you have a goal to lose, for example 40 pounds, no one else can do it for you, this is something that you need to do for yourself and not for anyone else. ‘Your future’ and ‘your future health’ all start with you and how and what you feed yourself.

How you feed yourself and how physically active you stay are all going to be factors with how you are going to feel now and years to come. If you keep striving to be the best that you can be in all aspects of your life, you will have yourself to thank years to come, so keep encouraging yourself and keep motivating yourself to do the things that will affect you in a positive way for now and for years to come.

Conclusion

Losing weight has always been a difficult topic for many people because there are many factors that can affect your weight loss. Many of these factors involve things that we have control over but take a lot of self-control and will power.

Our self-control and willpower can be low at different times, especially in times of stress and uncertainty. These times that have been going on right now definitely reflect a lot of uncertainty, but we are all in this together and we need to do the best that we can for ourselves, for our health and for our sanity.

Staying physically active, especially with a structured workout routine and eating healthy will benefit us in more ways than one. It will not only benefit us health-wise and how we feel, but will also have a big effect on how we are feeling mentally.

Often people have asked me, what is the best supplementation to take for weight loss? there are many supplementation products out on the market these days for weight loss and many of them don’t do anything positive for you, but some products are beneficial, but don’t expect them to do all the work for you.

If you are serious about losing weight, the big thing you need to focus on are eating a healthy diet and staying physically active. Weight loss supplementation can help if they are effective ones, but they are merely supplementation so they can’t be expected to do all the work for you.

To take a look at one of my reviews on weight-loss supplementation, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be sure to get back to you within 24 hours. So be sure to leave a comment because I love to hear from my readers.

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Eating healthy tips – for busy people

Fresh vegetables

Do you often find it difficult to know what to eat and what is healthy when you are on the go or in a hurry? well if you have this problem, there are many people that are struggling with the same question. Often all people really need is some eating healthy tips for busy people.

Eating healthy and being on the go can be a struggle for many people but if we are eating whatever is in front of us just for convenience’s sake, it can have a negative resulting impact on the way you feel and have an impacting result on you mentally and physically.

We all have choices, and our diet is a big choice that we all make every day, we can eat fruit snacks or we can eat fresh fruits, we can eat canned vegetables or cooked which cooks all the nutrients out or we can eat them fresh.

Today I am going to be talking about eating healthy when you are on the go and making the right choices with your diet. If you are anything like a great majority of people who have been struggling with this difficulty read a little further.

How “not eating right” can affect you

When you are in a hurry to get off to school or work or whatever your situation may be, what do you eat? It is necessary to take in the proper nutrients that we need to allow ourselves every day to give us the strength and energy to take on all that needs to be accomplished with our never ending tasks.

Eating healthy can also have an impact on your mental well-being as well as your thinking ability. If you are not eating right it will affect how you think and how you follow things through each day, what you eat will have an effect on your productivity.

Not eating right can affect your immune system and cause you to get sick more frequently, it can also affect your heart health, so eating nutritional food can have an impact on how well you do and can help to eliminate some work or school-time lost.

What we eat has a huge impact on many aspects in our lives, what we fuel our systems with will have an impact on our energy, our health, how we feel about ourselves, how others view us and how much time we spend in the doctor’s office.

What are you eating?

So if you have not been taking the time to eat right every day, you probably may feel tired and sluggish quite often as well as not having the thinking capacity that you ought to have.

Often times people just shrug off their tiredness and figure that if they choke down some sweets like doughnuts or apple fritters, this sugar high will give them the added boost they need to power them through the day.

To tell you the truth, they are partially right, the sugar boost will give them a temporary lift and add a few cups of coffee or soft drinks and they should have their fix, but this is only a temporary spike.

If people follow a morning routine like this, they will generally have a crash by noon unless they keep filling themselves with a large amount of sugar and caffeine. Following a lifestyle like this will sooner or later catch up with you, your health, your waistline and may eventually lead to diabetes.

If you are struggling with these problems and you know that you need to do something about your diet, you should stop and ask yourself what am I eating, and what do I need to change every day about what I am taking in to fuel myself.

If you are spending a lot of time everyday taking in fast food, this will have a major effect on your diet and how well you perform. Fast food places have the tendency of selling food that is high in cholesterol and fat and don’t have the nutritional value that people need.

Fast food places tend to sell food that is filled with way too many preservatives to help keep its shelf life better. Eating food like this can have many bad effects on your health and the way you feel.

What should you be looking for?

The types of food that you should be looking for are foods that are fresh, whether they are fruits, vegetables or meat and poultry. There are too many foods on the market these days that are not fresh, they are filled with far too many preservatives and don’t hold the nutritional value that you should be consuming.

When purchasing food products at the store, you should check into looking at food labels just to see what is in the products before you purchase them and put these types of things into your system.

There are naturally some things that you will want to be looking for on nutrition labels, such as the sodium and sugar levels, saturated fats and try to look for gluten-free products.

Another thing to look at when consuming vegetables is it may be of a great benefit to you to know that consuming vegetables raw is much healthier than if you cook them first. Cooking vegetables first can tend to cook out many of the nutrients that are needed.

Simple ways to follow through

Some simple ways that you can follow through with eating healthier if you may be rushed in the morning before work, is you can get your meals for the next day ready ahead of time the night before.Fruit smoothies

Often times you can prepare things ahead of time such as shakes or smoothies blended with healthful nutritional food that will give your brain and body the nutrients that it needs every day.

Salads are simple and easy to prepare, there is no cooking time when you create foods like this, you are eliminating cooking time and you are taking in foods that are fresh so that their nutritional value is not cooked out of them.

Another good option for vegetables other than eating them raw is steam cooked, there is always the option of steam cooked vegetables in a bag and this can make it real quick and easy when you have limited time.

Protein is a necessary staple for muscle, not only for building muscle but also maintaining it. Especially after people get to be in their 40s and 50s, they will start to lose muscle. Your best sources of protein will be found in lean cuts of meat, especially chicken and poultry because white meat is much leaner than red meat like steak and ground beef.

I always enjoy a good steak and there is nothing wrong with eating red meat as long as you don’t make a practice of consuming large quantities of it every day. Just like anything else in life, moderation is key

Conclusion

Many of the remedies that can give us better health are things that are simple and often overlooked. Eating healthy doesn’t need to be a scary thing, or something that is going to take up a great portion of your day just to prepare meals.

Eating healthy doesn’t need to take a great portion of your day, it doesn’t need to break your banking account and eating healthy doesn’t necessarily mean just eating bland food that have no taste.

When you know how to look for the proper foods and knowing what it takes to fuel your system with the proper foods will actually cut a good portion out of your day just for the sake of preparation.

Preparing things that are healthy the night before will save you time in the morning and keeping a food journal will also help with keeping your daily diet on the straight and narrow. Keeping a food journal will help with monitoring your calorie consumption, fat, sodium and sugar intake and will help with keeping your goals in check.

Often times, our diets are not giving us the nutrients it needs, so another thing that you can take advantage of is supplementing your diets for the proper nutrition.

You can check out one of my reviews on supplementation, simply go here.

If you have any questions or comments, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

 

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How to control food cravings – the psychology of cravings

Cupcakes

For many people there can be a great problem in losing weight when it comes to cravings. Cravings are a big downfall when it comes to fighting the battle with losing weight because people often find themselves sitting down and snacking on things generally high in fat, sodium and sugar, this can make it difficult to lose weight.

Today we are going to be going over how to control food cravings, the psychology of cravings. Often times when controlling food intake, we generally have a tendency to want to cut out extra meals or cut back on the meals that we are eating.

This question on controlling our cravings has come up in the past, so I thought this would be a great opportunity to shed some thought on this subject.

This is not the only step In cutting back on calories as well as watching our food control portions, but a big step in watching our food consumption is cutting out all the extra unhealthy snacks in between, especially before going to bed at night.

https://youtu.be/xtPKQPYJ8rQ

Controlling your cravings

One big key point that comes to mind when controlling your cravings is to naturally avoid any tempting foods, while this may all sound good in theory, it can be a very difficult thing to do but as you may not know is that often food cravings will only last for 10 minutes at a time, so if you can find something that will help keep yourself distracted from these temptations.

They can be anything that you might have an interest in such as going out for a walk or straightening up your house or even playing with your dog or cat for a little while. Anything that can keep you distracted for a brief while as that temptation has struck can help with being distracted by any temptations that you may have.

Other ideas that you can use to control your cravings is drinking more water. Drinking water is an important part of your daily diet that you should be taking in on a regular basis. Typically, you should have at least eight glasses of water a day, these glasses can typically be 8 oz glasses.

When facing cravings, drinking warm water will help you to feel more full, but often when you give in to temptations for cravings that you may have, you may not even be hungry at the time so other ideas that you can try are to snack on healthy things such as nuts or raw veggies.

Above all, if you have a difficult time with giving into cravings, such as potato chips or anything that is high in salt, sugar or fat, a good place to start is by throwing any evidence of these products out in the garbage so that you don’t have the constant nagging temptation of them there all the time.

The psychology of it

The next step is determining why you give into these temptations and how to overcome the temptations that you are giving in to, what type of foods are they, if you are truly hungry, you will generally have a tendency of desiring basically any kind of food, but if the snacking is based on the desire to give in to your trigger foods such as things that are salty or filled with sugar, this is typically due to anxiety or stress.

Quite often eating disorders can be based on biological factors as well as social and interpersonal pressures and family history, situations like this may not be as easy to overcome, but disorders that are brought on due to anxiety or stress, these situations can be severe enough but you need not despair.

In some situations that may be more severe, there are treatment centers that are available, but not everyone who has a tendency to give in to snacking every day is a candidate for a treatment center.

Often times finding the situations that trigger our eating habits can be overcome with simple remedies such as drinking warm water, throwing out the bad foods that we snack on and replace them with good ones like raw veggies, nuts and fresh fruits, going for walks or engaging in hobbies that we enjoy.

If you find that these remedies are not enough and you have stronger underlying conditions such as anxiety or stress, then it may be time to seek some help through a treatment center.

Knowing when to quit

Cravings for things such as salty chips or sugary sweets can be a natural tendency if you enjoy their taste, but a big step in not overdoing it with these types of foods is knowing when to quit.

If you have a habit of snacking on foods like this, it may not necessarily be such a bad thing, but the point is to not be overdoing it. If you have made the determination that you want to lose weight and need to give up these things, that may seem like a very big step having to make that determination that you are never going to eat these foods again.

The idea of giving up these foods all together may seem like an unreasonable thing to do, and in all reality if you enjoy these foods, giving them up altogether can be unrealistic. You can set up a healthy diet and avoid the soft drinks and unhealthy snacking, but there is nothing wrong with giving into your favorite foods once in awhile like setting a certain day of the week that you might have some.

Finding another outlet

Now that we have established that it is all right to give into your favorite snacking foods occasionally, like once a week so that you are not feeling like you are setting up such an unreasonable diet as to cutting out your favorite snack foods all together, you will need to find another outlet for all the other times that your urge may decide to strike you.

I personally don’t know of many people that don’t have some other form of entertainment that they enjoy, like taking a walk, working out, reading a good book, sewing, scrap booking, painting, writing, and the list can go on.

The point is that you can find something to occupy your time when the snacking urge strikes you, and as I mentioned previously, typically when you get a snacking urge, it will typically only last for ten minutes at a time, so the key is to get through your temptation while doing something that you enjoy.

Following through

Once you have made the determination to cut out the excess snacking of unhealthy foods that do nothing but pack on the extra pounds and make you feel guilty afterwards, now it is time to start moving forward with your journey to becoming a healthier new you.

Start by keeping a food journal and keep track of what you eat throughout each day making sure that you are only consuming healthful foods leaving out the foods that create too many calories.

Take down notes in your journal when you get cravings and how long that craving lasts. Write down what you did to preoccupy your mind when you encountered the craving and if preoccupying your mind worked. If you went for a walk and this helped, take note of it, If you went for a walk and it didn’t work, try something different next time.

The key is typically a food craving will only last for about ten minutes and you want to find something that will distract you and keep your mind busy from thinking about giving into another craving.

Whatever it is that takes your mind off of snacking, write it down in your journal and keep using that tactic. You can come up with as many past-times or hobbies as you want, as long as they keep your mind preoccupied from giving into your cravings.

Conclusion

Overcoming these food barriers will be difficult, but it will get easier as time goes by and you will thank yourself for making the brave decision to make these small adjustments in your diet, you will be happy with yourself, feel better and look better, it all starts with you and making that decision that you are going to start doing good things for yourself.

Don’t be afraid to try different remedies like drinking warm water will make you feel less hungry, it is also a good idea to drink water before a meal because this will help you to feel full faster and you will end up eating less food.

Sometimes it doesn’t hurt to add a little supplementation to your diet, supplementation won’t do the work for you, your diet will still need to be low in fat and avoid excess salt and sugar, and it’s a good idea to follow a weekly workout program, but sometimes a little supplementation can give you the added boost that you need to keep things running smoothly.

To check out a review on supplementation, you can go here.

If you have questions or concerns, please don’t hesitate to leave a comment in the box below, “good or bad” I love to hear from my readers.

 

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Stay healthy live healthy – ways to reshape your diet

Healthy can be delicious!

Have you been having a difficult time fighting a battle with your diet and trying to eat the right foods to get the proper nutrients? Do you often find it difficult to find suitable food when shopping at the supermarket? Don’t feel alone if you are having a difficult time with this, many consumers are facing the same problem but it basically comes down to reading the labels is a big step in the right direction.

Today we will be talking about ways to stay healthy live healthy and ways to reshape your diet. Sometimes if you feel like you are stuck at the supermarket trying to make a sensible decision on eating healthy, it can be difficult to follow this through because many of the products at the supermarket are filled with high sodium and high fat making it hard for us to feed ourselves the proper nutrients and lose weight at the same time.

The battle with obesity is so high these days because the food that is produced is filled with preservatives, fat and way too much sodium. All these preservatives and fat that are in products these days contribute to the majority of over sized waste lines and a decline of health across the nation.

What society pushes on us

Eating healthy and losing weight can be a big challenge to get through these days because the TV and ads are just filled with promoters trying to sell us on eating these quick and easy foods or buying take out because it will make our daily lives so much easier not having to spend the time cooking and with all the new tasty things coming out in these fast food joints can make it difficult to sit down and eat a healthy meal without taking in all that saturated fat and high intake of sodium.

Dieting doesn’t need to be such a painstaking process where the only food that you can eat is bland and has no flavor like rice cakes. There are many healthy recipes that give you the nutrients that you need and are delicious at the same time, many of these are real simple and easy to make and don’t take a lot of time.

Dieting and cooking

If you enjoy cooking, that is great because that will definitely be working on your side, but if you don’t have a lot of time to spend in the kitchen, no need to worry because dieting and eating right has never been so easy as it is these days when you can simply research healthy meals on the internet that are quick and easy to make.

There are many diets that you can follow, and one of the popular ones these days is the Keto diet. The keto diet has its advantages and I can work great wonders for losing weight, but I have always been a firm believer in eating a well-rounded diet stocked with plenty of fresh fruits and vegetables and they always add so much taste and freshness to your meals.

Although when sorting through the fresh fruits in your local supermarket, the fruit that will give you the best results are the ones that aren’t as sweet like cantelop, and bananas, but in general any fresh fruit can be tied to good results with weight loss. The products that can make it difficult to lose weight and you should eat in moderation if so all are potatoes, rice and bread.

These products aren’t necessarily bad for you but because of the excessive calories and carbohydrates can make it nearly impossible to lose weight. Keep your diet high in lean protein like chicken, fish and tuna, cottage cheese and Greek yogurt are other excellent choices.

Cutting back on carbohydrates

It is true that when cutting back on calories is a necessity for losing weight, one of the first places you will need to do so is cutting back on carbohydrates which is a basic principle followed by the keto diet. Is this article I am not talking about cutting out carbohydrates completely, but if you are seeking a way to lose weight, it can be a good idea to cut way back on your carbohydrate intake.

When speaking of cutting back on carbohydrates, I am for the most part talking about cutting out the excess breads, cereals and pastas. It should still be a necessity to eat fruits and vegetables such as your typical apples and oranges, bananas and all the delicious fruits that you can get your hands on.

It is similar when finding a good source of carbohydrates in vegetables, you can search out carbohydrate sources such as carrots, celery, cauliflower, cabbage, Brussels sprouts and asparagus. These are some great sources of carbohydrates that you can find through vegetables, but you don’t need to stop with just these few that I mentioned, there are many other great choices that you can include in your diet.

There are the obvious choices of carbohydrates that you will definitely want to avoid at all costs, and that will be your typical carbohydrates that are high in fats and sugars such as donuts, cake and all of those nasty little treats. Other sources that are generally good for you but still can tend to make it difficult to lose weight are choices like excess potatoes, too much bread in your diet and many of those sugar coated breakfast cereals.

Cut back on salt

Another problem that can make it difficult to lose weight that many people have is they have a tendency of loading their food down with salt, these are your typical salt a holic’s that have a tendency of dosing everything they eat down with salt, but this is a great way to retain water in your system making it difficult to lose weight.

A must that you should definitely include in your diet is plenty of water. A typical amount of water that a person should take in daily is 8 glasses of water a day. This water has a way of flushing out your system and cleaning out any impurities. Drinking water before a meal will also make it easier for you to feel like you are full faster than if you don’t drink any water before a meal, this will prompt you to eat less at each setting.

Make it a way of life

I believe it is basically branded in society today to make things easier for ourselves and to not have to spend so much time preparing our meals as the people of years ago spent. In order to eat healthy, these days we don’t need to spend all hours of the day in the kitchen cooking in order to eat healthy.

This will not be easy for everyone to digest, but the best way to positively get good results and really enjoy losing weight and eating healthy is you should make it a way of life. If you make getting healthy and eating right a way of life, it will be so much easier than those people who dread having to turn down the french fries for something healthy Reshaping your dietinstead.

If you make eating healthy a way of life, it will have a positive reflection in the outcome of your efforts and every step that you put forward on your path to finding better health will reap its rewards if you truly enjoy making positive changes for a better outcome. Changing your diet is a lot like quitting smoking, you really have to want to make the change.

Conclusion

Whether if you are into weight training and want to put on the muscle or if you are into any other form of exercise and are simply interested in losing weight and getting into better shape, it will always be necessary to reshape your diet into the plan that you need most to follow in order to get in the proper nutrition to lose weight or add muscle.

When reshaping your diet to tailor your needs the most, it will always be a necessity to keep a food journal and set goals. Keeping a food journal is a necessity if you are going to track your calorie consumption as well as keeping goals so that you have a way of logging your information as to keeping a specified period that you want to lose weight or how much muscle you want to pack onto your frame within a given period.

When following a serious diet to lose weight or add muscle, it is also a good idea to supplement your diet to get maximum gains. To check out a review on supplementation dependent on what your goals are, you can check out the link below.

For a review on weight loss, you can check it out here.

For a review on supplementation for building muscle, you can check it out here.

Please feel free to leave a comment below, “positive or negative” I love to hear from my readers.

 

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How to create a diet plan – making way for a healthier you in 2020

Goals in weight loss for 2020

Now that it’s into the new year, have you given it any thought about getting started on a new diet plan? Many people feel that once the New year rolls around, it’s time to start making those New year’s resolutions. Is it better to start New year’s resolutions? or would it be better to simply set goals and stick with them?

It is commonly believed that if you set New year’s resolutions, it will be more likely that you will stick with the resolution simply because it’s a tradition handed down over the years, but do resolutions really work?

To be successful with your plan, you need to understand how to create a diet plan, in turn you will be making way for a healthier you in 2020. So continue to read on if you are interested in living healthier in the New year and beyond.

Have you made the determination?

In order to be successful with anything, you need to come to the realization that it is something you truly want to do. Often times people decide to set New year’s resolutions because it is something that many other people are doing, so they feel like they need to jump on the bandwagon and follow the same approach.

Following in this approach isn’t necessarily going to grant any positive results. When making the decision/ determination, this is something that needs to come from the heart if you plan to have actual, achievable results with weight loss or any other determined destination that you plan to achieve.

Are you a believer in New year resolutions?

Personally I am not a firm believer in New years resolutions. Generally by early to mid-February, anywhere between 75% to 80% of New year’s resolutions have failed.

The problem is, many people have a lot of excitement and anticipation over the possibilities of the new year and that the New Year could hold for them much positive favor.

New year’s resolutions are often difficult to stick with and don’t hold the changes that we are anticipating with them in our lives. As the year becomes active, it can be very easy to lose sight of these resolutions that we have set for ourselves.

Then there is the necessity to recommit, any obstacles that may be causing us to lose sight will have to be overcome so that we can regain perspective of what is most important to us.

Are you a believer in setting goals?

Goals are a necessity in any endeavor, without goals it will be hard to achieve any desired destination. As with New year’s resolutions, people often dive into setting their resolutions without any real reflection.

This is when a person needs to spend some time on self-analysis and soal searching. You will want to spend some time on setting up your goals, there is no such thing as hurrying the process along and expecting your results to be positive.

If you are in too much of a hurry setting up your goals, you will no doubt need to go back and refine them. It is good to spend some time doing some personal analyzation of where you are now and where you want to be at a perceived time.

You can spend this time soul-searching in whatever fashion works best for you, whether if you are staying busy moving which works great for some people, or maybe spending some quiet time alone, possibly drinking some coffee at a nearby coffee shop.

Here are some questions that you can ask yourself when doing your soul-searching.

  • was my past year a positive one, or a negative one and how can I work off of it?
  • what were my accomplishments in the past year?
  • have I achieved anything I set out to do in the past year?
  • what is most important to me now?
  • what do I need to be doing that I haven’t yet?
  • what would I do if money wasn’t an issue?
  • how often every day will I spend working on my willpower and improving it?
  • one year from now, what would I like to say I have achieved?
  • where can I receive help from? (Asking for help does not insinuate that you are weak, everyone needs help from time to time and never be afraid to ask for help)
  • what personal problems do I need to let go of in order to achieve my goal?

If you need to spend more than one day soul-searching, than by all means go for it. There is no saying that you will be able to spend some time soul-searching and come up with the answers to all of your questions and set some realistic goals to follow by, that are achievable in one day.

This is something that should be important to you, if you need to spend a whole month soul-searching and planning your goals, than so be it, these goals are something that you need to set clear in your mind and know exactly where you stand now and where you want to be, whatever you’re perceived time it is, whether it be one month, three months, six months or a whole year.

Is your goal to lose weight?

If you are setting up a diet plan, it is more than likely that your goal is to lose weight. If your goal is to lose weight, set the goal realistically.

A realistic approach to setting a determined amount of weight would typically be around 2 pounds a week or 8 pounds a month.

If you don’t want to face discouragement, don’t set the weight loss goal so high that it could never be achievable, it is about having a vision of where you want to be by a specific time and following through with it.

What you need to cut out of your diet

You will naturally want to cut out foods that are very high in calories. One such type of food are potatoes which can be healthy for you when they are prepared right way. French fries and potato chips are linked to heavyweight gain.

Roasted, baked or fried potatoes can cause a cancer substance called acrylamides, so the best way to eat potatoes are boiled plain.

Naturally sugary drinks and candy or anything that contains sugar will naturally be fattening and you will want to cut out of your diet so that you can make your weight loss gains achievable, consider cutting out white bread because it is highly refined and contains a lot of added sugar.

One case study showed that eating two slices of white bread per day was linked to a 40% greater risk of weight gain and obesity, wheat bread would be a much better route to follow.

Most of the fruit juices that you find on the market have very little in common with whole fruit. Fruit juices actually contain just as much sugar if not more than the calories you find in soda.

Among many of the other types of foods that you will want to leave out of your diet would consist of pastries, cookies, cakes, alcohol, ice cream and pizza.

What you need to eat more of

You will need to eat more of the stuff that is going to give you the right energy. Below I have a list of some of the best foods that you can eat to help you with your weight loss goals.

  • cottage cheese
  • beans and the Legumes
  • tuna
  • boiled potatoes
  • lean beef and chicken breast
  • hard boiled eggs
  • leafy greens
  • salmon
  • cruciferous vegetables (include cauliflower, broccoli, Brussels sprouts and cabbage)
  • nuts
  • avocados
  • whole grains
  • apple cider and vinegar
  • fruit and grapefruit
  • coconut oil
  • chia seeds
  • yogurt

How do I portion what I eat?

Many people will tell you to eat in moderation, but what exactly do they mean when they say in moderation? Controlling your portion size is the key to eating in moderation.

One suggestion is to use smaller plates or bowls serving your food because typically a person will eat all that they serve themselves, so it should start with how much we serve ourselves, and a good way to do this is through using smaller dinnerware.

Another way to gauge how much you should be eating is by using your hand size, typically a large person with large hands will need to eat more than a small person with small hands.

Portion your food gauged by how much you could cup in one hand. If you are a woman, you should gauge your portion size by how much you can cup in one hand, If you are a man you should gauge your food portion by how much you can cup in two hands.

If you are eating out, you should ask for half the portion that you normally would because restaurant are known for serving extra large servings.

Another important factor that you should follow is always start your meals with a glass of water and eat slowly. The purpose behind drinking water before your meal is this will result in reduced food intake and a greater feeling of fullness.

Typically when drinking the water before your meal should be 30 minutes. Eating slower through your meals is also important because if you eat quickly makes you less aware of getting full which will increase your likelihood of overeating.

And finally, one other way to get a gauge how much you are actually eating is keeping a food journal. Research has suggested that people are often surprised at how much food they eat, so when you keep a journal of how much you are eating throughout the day will actually give you a snapshot in time of what you are consuming.

Getting proper exercise

There are many ways you can get the exercise in that will help you in losing weight. If you are into working out at the gym, that is a great way to keep in shape, but not everyone has the time or money to go to a gym, so many people can schedule and budget better if they work out at home.

Another way to plan for fun exercise and activities if you have the means is through outdoor entertainment such as jogging, biking, swimming and hiking.

Conclusion

I hope that you have taken some beneficial information away on this blog and can use these guides to help you better in achieving your weight loss goals in the new year.

For supplementation on weight loss, you can go here and check out one of my product reviews.

If you have any questions or comments, please feel free to drop a comment in the box below and I will be happy to get back to you as soon as possible.

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