Replacing Meals With Protein Shakes For Weight Loss

Replacing Meals With Protein Shakes For Weight Loss

Protein is a key ingredient in a healthy diet and lifestyle. It is undoubtedly one of the many cornerstones of the health and wellness field.

The truth is that the sale of protein shakes has increased by close to 20%, all which is for a good reason.

It’s been proven that protein plays a crucial role in losing weight and getting your body into shape. In fact, protein shakes have become the most popular choice of supplement among people who are looking to drop a few pounds.

Drinking a protein shake instead of taking a full meal will provide enough calories and nutrients to help you achieve your weight loss goals.

However, not all protein shakes are nutritionally equal. Therefore you need to spend more time examining the ingredient labels and nutrition facts before making your choice.

The increased sales of protein shakes have been mainly due to the advantages associated with these meal replacement supplements.

Let’s take a quick look at the advantages. 

Advantages of Meal Replacement Protein Shakes

There are several reasons why you will probably skip your regular meal in favor of a protein shake.

Protein shakes are usually portable, convenient, and quick to prepare and low in calories to help with the weight loss process.

Here are some of the advantages.

Weight Management

There have been various research studies carried out that has found that obese individuals who took protein shakes lost more weight over a period compared to those who just cut down on calories.

It is thought that protein shakes provide better weight loss results since protein is believed to be more satiating than fats or carbohydrates.

Convenience

protein drink

Protein shakes naturally have an advantage over complete meals when it comes to convenience.

Meal replacement shakes usually are easier to carry, quick to drink and easy to prepare. In most cases, there is no preparation involved.

Since they will provide your body with nutrients and help keep your stomach full, protein shakes are a better option as compared to skipping meals completely.

While protein shakes have lots of positives, such as convenience, easily digestible nutrients and portability, they also have their downsides.

From serious health risks to subpar nutrition, the downsides are many. 

Disadvantages of Protein Shakes

Here are some disadvantages of protein shakes. 

Incomplete Nutrition

Meal replacement protein shakes are normally designed to be rich in protein, which means that they often fail to provide sufficient carbohydrates, healthy fats, vitamins and minerals.

Even when a commercial protein shake is fortified, it will not offer the same level of nutrition as that of whole foods.

In fact, doctors have proven that whole foods have an added advantage over supplement products, such as meal replacement shakes, because they naturally have antioxidants, phytochemicals, fiber and other substances not present in shakes.

Sustainability Issues

Many nutritionists acknowledge that replacing meals with protein shakes could be a good weight loss strategy, but their use can be deemed less viable if they are taken over the long term.

Over time, you are likely to develop nutritional deficiencies if you replace almost all meals with shakes, or you could even regain the weight you had initially lost after you resume your previous eating habits.

A Few Nutrition Facts

what are the risks

A healthy protein shake must have a very small percentage of fat and added sugar, but contain calories that will keep your stomach full for hours. In addition, healthy shakes will have a high fiber and protein content.

The danger with protein shakes is that the low amount of calories they provide could leave you feeling weak and tired which can be dangerous in some leisure and work situations.

The bottom line is that protein is essential for a healthy body to build and repair tissues, and if you are incorporating exercise into your weight loss strategy, then taking additional protein shakes will help your body recover and be stronger, but protein shakes should not be a replacement to healthy and nutritional meals.

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Take The Liquid Diet To Lose Weight In 2 Weeks

Take The Liquid Diet To Lose Weight In 2 Weeks

A Liquid diet can be very effective for weight loss.

If you are one that have tried all the weight loss plans posted across the internet and that don’t appear to have lost the desired amount of weight, should consider this diet.

There is no conventional liquid diet that people use or recommend. It’s just all about varying the nutritional and fresh vegetable juices in a bid to find the perfect combination that you enjoy drinking and that works for you.

A well-planned diet can result in significant weight loss within just two weeks. That may seem quite unrealistically looking at the way some people have struggled with their obesity for years, but believe it or not, it’s possible.

If you want to find out how you can accomplish this feat, please read on.

About Liquid Diets

Switching to a liquid diet means merely replacing all the whole and solid foodstuffs with juice, smoothies, frozen bars and other fluids.

drink for liquid nutrients

This diet is effective in weight loss since you restrict the body off any calories by cutting off solid foodstuffs, but still providing your body with easy to absorb nutrients.

The process of weight loss happens when the body burns more calories than it receives, and when the deficit between the two calories reaches the average 3500, you lose approximately a pound of weight.

The body requires about 2000 calories to maintain its weight, and most liquids provide the body between 500 to 100 calories daily, which means that you create a massive deficit by switching to the liquid diet.

Take note that the liquid diet prescribed for people who are recovering from surgeries are not applicable in weight loss since they are meant to be gentler on the gut.

Losing Weight In Two Weeks

If you want to lose weight in two weeks, ensure your liquid diet is composed of the following fluids:

Drink Healthy Water

drinking water

Water is an essential part of any liquid fast due to its therapeutical qualities.

It gives the digestive system a rest and helps in the preservation of muscles even during the weight loss process.

Drinking water at set intervals will keep the body hydrated and make you feel full to relieve any temptation to snack.

It is evident that you and your body may take some time to get used to water alone and therefore it’s recommended that you start off with juices and then progress to water once the body adjusts completely.

The Lemonade Diet

lose weight with lemonade

Lemonade Diet is a fluid diet that entails taking lemon for cleansing the body accompanied with maple syrup for additional nutritional value.

The Lemonade Diet method of liquid fasting is most suitable for people who want to lose a lot of weight within a short time, typically within a ten days.

It is quite comfortable to the body and can be very effective over these brief periods.

Bone Broth Diet

bone broth soup

Bone broths are rich in nutrients and contain a lot of minerals and gelatin.

When preparing this soup, make sure you include a touch of vinegar wine to remove minerals like calcium and magnesium.

The best bones for this purpose should be from organically raised animals and is essential to let the bones simmer for some time before boiling them.

Vegetable Broth Diet

warm vegetable broth

The Vegetable Broth Diet is an integral part of any liquid diet owing to the vitamins and minerals within the vegetables.

Any organic plant may be used, with the process involving covering the vegetables with water and letting them simmer for around half an hour. Adding dark green vegetables helps to increase the nutritional value of the broth.

Vegetable broths can be very nourishing, hydrating and extremely good for the weight loss process.

Drinking Fresh Vegetable and Fruit Juices

vegetable and fresh fruit juice

Drinking various juices is a popular choice for most liquid diets, and the juices here are pure fruit and vegetable ones, being all kinds of fresh, raw and organic vegetables and fruits used.

Fresh juices are very rich in nutrients, and it may be necessary to dilute them with water before consuming to avoid any stomach upset.

It’s best to prepare the juices naturally in the comfort of your own home, as the commercially purchased juices contain added chemicals to aid shelf life, with a reduced amount of fresh, vital nutrients.

Lets Summarise

The liquids mentioned above are what typically makes up a liquid diet to help you to lose weight in such as short space of time, such as within a two week period.

weigh yourself on scales

Note that the amount of fluid taken every day should not exceed three liters for effective weight loss.

Start by taking liquids only for the first three days, as this will start to reduce your stomach size and therefore change how much food you consume and the way you eat.

After three days, start by taking small portions of cooked vegetables and then increase the amount of food you eat slowly as the days go by.

You are free to eat any regular healthy food after six days except for foodstuffs that are rich in calories.

Periodically include the liquid diet into your diet plan to lose weight in just a couple of weeks.

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How To Make Yourself Drink More Water Everyday

How To Make Yourself Drink More Water Everyday

We know the reasons for drinking water in the summer, to replenish the lost fluids that we sweat or perspire out of our bodies, but do we need to drink as much water in the winter to be healthy, and how do we do this?

Well, despite the cold temperatures in winter, our bodies do require more water to keep the skin well hydrated, moist, and well replenished.

Although your nose could be running again (due to the dropping temperatures), you need to drink more water to keep all systems functioning properly, and for your body’s wellness.

drink more water together

Well, you’ll be surprised how much water your body needs in those cold and chilly winter days.

Although unknown to many, dehydration is possible in both hot and cold weather climates, with most people ditching the water bottle on the slightest hint of cold weather.

Many will go for hours, and even days before they can think of having a glass of water.

Since our thirst reflexes aren’t that strong, the body gets dehydrated pretty fast, leaving us vulnerable to infections and other health conditions.

Some of the conditions that surface due to cold weather, such as coughing, cold and flu, see the body lose a fair amount of fluids.

Drinking plenty of water and fluids is the first step to recovering from most of these conditions. Ensuring body cells are well hydrated not only boost your energy levels but gives your immune system a boost as well.

We have outlined below are a few tips on how to drink more water especially when it’s cold outside.

Set A Target Per Day On How Much To Drink

Set a target to drink at least 600ml of water every day. Although you may not feel thirsty this time of the year, walking around with a water bottle can help you reach this goal.

Filtered and sparkling water is mostly recommended for better body and cell hydration.

If in the office, consider drinking at least one glass of water every hour. You could also make soup, tea, vegetable salads, and fruits to supplement the water intake.

Have A Glass Of Water After Meals

Always serve your meals with a glass of still or sparkling water. You are more likely to drink water while having lunch, or moments later, and especially when served with the main course.

Having a glass of water between meals also helps regulate your appetite too.

drink more water

Drink A Cup Of Tea (Herbal, Green Or Black Tea Is Great For You)

healthy herbal tea

Having a cup of tea daily increases your fluids intake very easily.

In addition to increasing your fluids intake, black, herbal, and green tea are rich in antioxidants, catechins, and other healthy properties.

You can also take herbal tea to treat digestive disorders as well as food cravings.

Consider Warm-Boiled Water With A Slice Of Lemon

warm water and lemon

If you’re struggling to drink more water on chilly days, why not consider drinking warm water from a cup.

The warm water will not only help keep you hydrated but also raise your body temperature.

Also, chuck in a slice of lemon in the warm water to give the drink and your health a boost.

Add Fresh Fruits And Vegetables To Your Meal Plan

fruits and vegatables for water intake

While drinking warm water and tea is a viable option, many people still struggle to empty an entire bottle of water in their bellies.

Adding fresh vegetables, succulent fruits, berries and soups to your diet plan can help increase your water intake.

The best thing with eating vegetable salads, or even juicy fruits in between meals, is that your body benefits from more healthy fruits and vegetables, while increasing your water intake.

Consuming fresh fruits and vegetables also helps to reduce your calorie intake significantly, helping to lose weight.

Always Have A Bottle Of Water Within Reach

Take a bottle of water in the car, or just a glass to your desk at work.
Doing this should make it easy to take a few sips in between tasks, or while you drive around town.

Having water within reach during winter is highly recommended as many people suffer from headaches and migraines commonly related to excessive dehydration.

Always remember your water bottle and to include the tips above throughout the whole year to ensure you keep hydrated, keeping your body and immune system healthy and feel great.

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What Are The Best Nuts To Eat For Your Health

What Are The Best Nuts To Eat For Your Health - optimised

Nuts such as walnuts, cashews, almonds and so many more are so underrated as nutritious snacks, even though they are rich sources of protein and healthy fats with some even containing bonus nutrients.

Snacking on nuts can certainly help to trim your waistline, improve heart health, lower cholesterol levels, all help in weight control and reducing the risk of serious illness.

Our nut guide will help you find out which nuts can offer a protein boost, which one is rich in calcium, and how much fat each type contains:

Almonds

Almonds

Almonds have extensive health benefits and are frequently used as a healthy solution for relief from heart disorders, constipation, respiratory disorders, impotency, Anemia and diabetes.

Almonds also help in maintaining healthy hair, dental care, and skin care (psoriasis).

Almonds also contain two important brain nutrients, L-carnitine and riboflavin, that assist in the health and development of the human brain, showing increased brain activity.

Sweet almonds are edible while the bitter variety are used for making almond oil, which is an oil commonly used for adding flavor to food. While they are typically eaten raw, many people also include them as ingredients in casseroles, salads, and other dishes.

Almonds are a highly nutritious type of nut and a rich source of magnesium, iron, phosphorous, calcium, and vitamin E. They also contain niacin, copper, selenium, and zinc.

Compared to other types of nuts, almonds are the most packed with beneficial components and nutrients.

Cashew Nuts

cashew nuts

Cashews are calorie rich with 100g of cashews containing 553 calories. They are full of minerals, vitamins, soluble dietary fiber, and numerous health-promoting phytochemicals that help protect from cancers and diseases.

Cashews are full of “heart-friendly” monounsaturated fatty acids such as palmitoleic and oleic acids that help increase the good HDL cholesterol and lower the harmful LDL cholesterol in the blood.

Cashews are a rich source of essential minerals. Selenium, zinc, magnesium, iron, copper, potassium, and manganese is particularly concentrated in the cashew.

A handful of cashews in the daily diet provide sufficient quantities of the minerals and can help prevent deficiency diseases.

Cashew nuts are also a rich source of many essential vitamins such as thiamin (B1), riboflavin, pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). 100g of nuts provides 32 percent or 0.147 mg of the daily recommended pyridoxine levels. Pyridoxine lowers the risk of sideroblastic anemia and homocystinuria. The vitamins are also critical to carbohydrates, fat, and protein metabolism at a cellular level.

Pistachios

Pistachios

Pistachios are rich in the beneficial nutrients like all nuts. However, they have unique properties that distinguish them from the rest.

Pistachios are versatile, which means that they can be eaten alone as a snack, in baked products, as a crunchy coating for meat or fish, mixed with dried fruits in trail mix, or on top of a salad.

Nuts typically contain massive quantities of proteins in relation to their size, and pistachios are no exception.

The body breaks the protein down into its constituent amino acids that are used for repairing tissues or the creation of new molecules.

Eating foods rich in proteins also helps you feel satiated, thus lowering your cravings for unhealthy foods later on. It is the reason why pistachios are the ideal mid-afternoon snack.

Pistachios have a high fat content, but this is not necessarily a bad thing. Only 2 grams of the fat is unhealthy saturated fats with the rest being polyunsaturated and monounsaturated fats that help protect the heart. This includes omega-3 fatty acids, which have been associated with higher levels of “good” cholesterol and lower levels of “bad” cholesterol.

Pistachios are a rich source of antioxidants and contain vitamins A and E, which both have antioxidant properties, making pistachios a great way to take advantage of the oxidative damage-fighting effects of the vitamins.

Pistachios also contain the mineral Phosphorous, which is an element that’s important for proper physiological functioning. Getting sufficient phosphorous strengthens the bones and ensures that cells are able to continue to produce energy.

Pistachios also contain vitamin B6 and getting sufficient B6 via the diet helps keep the brain sharp and can improve cardiovascular health.

Macadamia Nut

Macadamia

Macadamia nuts are creamy, crunchy, and sweet.

They are often considered a high-fat indulgence as opposed to a healthy food, but they contain a range of health-boosting and nutritious nutrients that make them an important component of your everyday diet.

The macadamia not is completely free of cholesterol and rich in healthy monounsaturated fats that help you lose weight, clean your arteries, and lower cholesterol levels.

Macadamia nuts even lower the level of triglycerides, which is a type of body fat the lowers the risk of coronary disease.

Macadamia nuts are rich sources of omega 7 fatty oil and palmitoleic acid. Omega 7 fatty oil provides the building blocks for enzymes, put your appetite under control and regulate the burning of fat. Palmitoleic acid reduces fat storage and increases the metabolism of fat.

The macadamia nut has a high flavonoid content, which is converted into antioxidants and helps protect cells from environmental toxins and damage. Antioxidants in the body search for and destroy free radicals thus protecting the body from various ailments and diseases.

Macadamias have a significant protein content, which is an important component of our diet and responsible for forming muscle and connective tissue in the body.

Macadamia nuts contain about 7 percent of dietary fiber, which provides roughage, promotes satiety, helps reduce constipation and other related diseases, and aids digestion.

The phosphorous in macadamia nuts plays various important roles including metabolism, the mineralization of teeth and bones, as well as the transportation and absorption of nutrients. Calcium, also found in macadamia, aids the formation of bones and teeth. The manganese in macadamia nuts helps the body deposit new bone tissue to ensure that your skeleton stays strong as you age.

The omega 3 present in macadamia reduces the severity of arthritis and prevents osteoporosis.

Macadamia nut oil is a rich source of oleic acid that plays a critical role in reducing inflammation that helps lower the symptoms of asthma.

Macadamias also provide numerous health benefits besides the ones mentioned here. Make sure that you always include Macadamias nuts them in your diet.

Pecan Nut

Pecan nuts

The pecan nut is one of the most popular edible nuts. It comes from the pecan tree, which is a big deciduous tree that’s a member of the hickory family.

Pecans typically have a buttery rich smell that’s beige on the inside and golden brown on the outside.

Pecans have a high fiber content, which boosts heart health by lowering the risk of coronary heart disease and contains monounsaturated fats such as oleic acid and phenolic antioxidants that are good for the heart and help prevent strokes and coronary artery disease.

The fiber in pecans helps boosts the health of the colon and promotes regular bowel movements by helping the colon work more efficiently by cleaning out the gastrointestinal system. It also helps keep hemorrhoids, colon cancer, and colitis at bay.

Phosphorous is one of the minerals in the body in most abundance after calcium. Close to 85 percent of phosphorous is found in the teeth and bones while the remaining 15 percent is found in tissues and cells. Besides cleansing the waste from the body, phosphorous and calcium promotes teeth and bone health. Phosphorous is also important for the growth and repair of tissues and cells and the production of RNA and DNA. It even helps prevent muscle pain caused by exercise.

Pecans are a rich source of magnesium. Magnesium has powerful anti-inflammatory properties and reduces inflammatory indicators within the body, including C-Reactive Protein (CRP), Tumor Necrosis Factor Alpha (TNF), and Interleukin 6 (IL6), and reduces inflammation in the arterial walls and reduces the risk of arthritis, cardiovascular disease, Alzheimer’s, and various other inflammatory ailments.

Pecans contain many anti-oxidants including vitamin E, vitamin A, and ellagic acid. The antioxidants fight and get rid of free radicals and help protect the body from various chronic diseases such as premature aging of the skin.

Walnuts

Walnuts

Walnuts are single-seeded, round stone fruits that come from walnut trees. The walnut tree is a native of eastern North America, but it is now commonly grown in Iran, China, as well as within the U.S. in Arizona and California.

Walnuts rank top among all nuts when it comes to antioxidant value. Walnuts contain more polyphenols (healthy antioxidants) compared to other nuts such as almonds, pecans, and brazil nuts. Consuming just seven walnut halves daily is enough to enjoy some of the benefits this amazing nut offers.

Walnuts contain monounsaturated and polyunsaturated fatty acids that have been shown to reduce the levels of harmful LDL cholesterol and triglycerides thus lowering the risk of heart attacks, strokes, and cardiovascular disease.

In research trials comparing weight loss using diets that either exclude or include nuts, the diets that included nuts showed an increase in weight loss.

Walnuts are a rich source of mineral copper. A severe deficiency of copper can lead to conditions like osteoporosis where bones become less dense and thinner, which makes them more susceptible to breaking and fractures. Copper also plays a critical role in maintaining elastin and collagen, which are critical structural components of the body. If the body does not have enough copper, it cannot replace the collagen that provides the building blocks for bone or even the damaged connective tissue, which can lead to a variety of issues including joint dysfunction.

Walnuts contain manganese in high amounts. Manganese is known for preventing osteoporosis in combination with minerals such as copper and calcium.

Magnesium is also present in walnuts and is important for the formation of bones since it helps with the absorption of calcium in the bone.

You can improve the quality of your sperm by including walnuts in your diet and this can enhance fertility.

Walnuts also help prevent neurodegeneration conditions like Alzheimer’s and Parkinson’s disease that affect your quality of life and brain function. A diet rich in foods like walnuts early in life helps prevent brain diseases in the later years.

High-fiber and healthy diet foods like walnuts help reduce the risk of kidney stones, irritable bowel syndrome, hemorrhoids, and even stroke.

Brazil Nuts

Brazil Nuts

Brazil nuts are fast becoming the go-to food for improving health and promoting longevity.

Not many foods can boast of the ability to protect against cancer, enhance sexual performance, and boost your metabolism as Brazil nuts can.

The majority of health benefits associated with Brazil nuts can be linked to the high selenium content. Brazil nuts are the richest source of bioavailable selenium. Selenium is an antioxidant that plays several critical roles in the human body.

The selenium in Brazil nuts speeds the process of cell turnover, provides a natural glow to the skin, helps reduce aging, skin dryness, acne, and various other skin conditions.

The high quantities of antioxidants present in Brazil nuts stimulate the production of glutathione that fights free radicals that destroy skin collagen. The Vitamin E found in the nuts helps maintain the integrity of the skin and mucus membrane cells.

A lack of essential nutrients in the body can lead to hair issues like stunted hair growth, hair falling out, breaking hair, and poor quality hair. Brazil nuts are rich in selenium, which is an important trace mineral that is very important for hair health.

Selenium promotes the production of glutathione, which is one of the most important antioxidants responsible for protecting the body from free radical damage, which helps with various conditions like cancer and heart disease.

Brazil nuts contain “triiodothyronine”, which is an active enzyme that helps produce the active thyroid hormone, along with providing various nutrients that help boost the immune system.

Brazil nuts are also rich in protein and fiber that help keep hunger under control thus reducing weight. The nuts also contain omega 3 fatty acids in high amounts that help reduce the risk of cardiovascular diseases.

Brazil nuts are a rich source of copper, which is a vital mineral for the skeletal system as part of the formation of bone tissue as well as connective tissues.

Hazelnuts

Hazelnuts

Hazelnuts are the edible kernels of the Betulaceae or “birch” family of trees. Hazels are incredibly sweet and nutritious. They are also high in energy and offer a wide range of health benefits.

Hazelnuts are made up of phytochemicals such as kaempferol, proanthocyanidins, and quercetin and are part of the group of edibles called flavonoids. Flavonoids are generally known to promote circulation of blood within the body, brain health as well as decreasing the symptoms of numerous allergies.

Apart from being packed with numerous health enhancing phytochemicals, hazelnuts are also rich in healthy minerals, vitamins and dietary fiber. All these health-benefiting nutrients help to boost the immune system that protects the body from diseases and cancers.

Hazels are also rich in folate which is an essential B vitamin that helps prevent cases of megaloblastic anemia.

Hazelnuts are an excellent source of vitamin E. Vitamin E is a natural antioxidant that promotes the integrity of skin tissues and mucous membranes by reducing the number of “free oxygen radicals” in the body.

Hazelnuts are gluten free meaning they can be used in the preparation of gluten-free foods and meals for people who are gluten sensitive, allergic to wheat or suffering from celiac disease.

Hazelnuts are a convenient source of healthy minerals such as selenium, zinc, magnesium, iron, copper, calcium, potassium and manganese. Phosphorus and magnesium promote efficient bone metabolism while iron helps to prevent microcytic anemia.

These nuts are also good for the heart as they are high in mono-unsaturated and poly-unsaturated fats and low in unsaturated fats that are considered unhealthy. Hazelnuts also have high oleic acid content. Oleic acid helps to reduce amounts of LDL or bad cholesterol while increasing amounts of HDL or good cholesterol in the body.

Chestnuts

Chestnuts

Chestnuts may seem like your average, everyday nuts, but they actually have a good number of health benefits to offer, such as lowering of blood pressure, boosting the immune system, protecting cardiovascular health, managing diabetes, strengthening bones, as well as improving digestive health and overall metabolism.

Chestnuts are also known to prevent a number of chronic illnesses as well as increasing cognition and mental performance.

Chestnuts are rich in dietary fiber and are considered low glycemic foods, which means that they help to control how fast blood sugar levels rise and fall. This, in turn, helps to prevent sudden drops and spikes in blood sugar, which can be fatal in patients who suffer from diabetes.

On top of this, chestnuts have a high concentration of Vitamin C and other natural antioxidants which makes these nuts the ideal foods to boost the immune system. Vitamin C does an amazing job of boosting the immune system as it’s a natural antioxidant and it promotes the formation of white blood cells that seek out free radicals in the body before they cause major health problems.

Chestnuts are also a good source of copper which helps the body to absorb iron and also promotes the development and growth of bones.

These nuts also have another crucial nutrient which is Magnesium. Magnesium helps with bone mineral density, reducing the effects of aging on the body and a wide range of other health benefits.

You can also find a high concentration of dietary fiber in chestnuts. Dietary fiber helps to stimulate peristaltic movements in the small and large intestines, which in turn regulate bowel motions as well as preventing digestive discomfort and inflammation. Fiber also helps improve absorption of nutrients, which means that you get more out of the foods you eat.

The chestnut has unlimited health benefits. Chestnuts are high in B vitamins and potassium, which help improve neurological development and flow of blood to the brain. This leads to improved concentration, memory and focus.

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Check Out Our Tips For Losing Weight On A Budget

Check Out Our Tips For Losing Weight On A Budget

Trendy fitness classes and fad diets can be quite pricey. However, it is worth noting that you do not have to spend big bucks to reach your weight loss goals. Here is a look at nine tricks that could help you lose weight relatively fast and at a fraction of the cost.

Consider Preparing Meals At Home

working in the kitchen

Instead of ordering costly ready to eat meals, which are often loaded with calories, consider cooking your meals at home.

Shopping for, and using some of the healthy recipes available, is one of the best ways to prepare your low-calories yet delicious meals.

According to a recently conducted study, planning out meals for the entire day can help you realize your weight loss goals.

Cooking high-fiber meals such as whole grains and beans from scratch will leave you feeling fuller for longer and are cheaper alternatives to processed grains and not-so-lean proteins.

Eliminate Portion Control Guesswork

small portions

Some of the weight-loss programs out there work because they portion meals on your behalf.

Studies have shown that almost everybody underestimates how much they are eating most of the time.

Instead of going for expensive pre-portioned meals, consider getting acquainted with proper portion sizes, as this will help ensure you cap your overeating tendencies.

To make sure you are on the right track, start by using a measuring cup or kitchen scales to measure your food servings. Do this until you can measure portions without using measuring equipment.

It is also vital that you do your best to make recipes that have built-in portion control, such as casseroles that can be divided easily.

Prepare Food in 100 Calories Packs

packets of food

Get yourself a set of kitchen scales and pull out those measuring cups.

Measure out separate servings of your preferred healthy snacks (nuts, whole-grain crackers, etc.) and pack them in small zip-top bags or reusable containers.

For a waist-conscious yet super-affordable snack, consider preparing homemade popcorn as your preferred snack. Popcorn kernels do not cost that much, and you can always air pop them in your microwave.

Just put two tablespoons of your popcorn kernels in a brown paper bag, fold the opening a couple of times to seal and place the bag in the microwave. Set the timer for several minutes and let the popcorn cook.

When the popping sounds start to recede, that means your popcorn is ready. 3 cups of cooked popcorn offer 105 calories and 3 grams of fiber, provided you have not added butter. The great thing is that popcorn is whole grain.

Track Everything You Eating

track everything

Studies have shown that documenting everything you eat will go a long way in helping you lose weight.

Consider buying a notebook for this specific purpose or getting a food-tracking app, there are a few out there, most being free.

The point is to make sure that you write everything you eat down to help you aware of what you are eating, making it easier for you to put a rein on mindless snacking.

Get More Creative With Exercising Options

There is no need to spend a monthly gym fee just to get in shape when you can always find fun yet easy activities you enjoy doing for free.

If you have just started out, consider starting with simple things like taking walks on a daily basis. Start slow and then build your speed and time.

Have Fun With A Partner

exercise partner

One powerful resource that you have at your disposal is your social network.

Consider finding a friend who’s also looking to lose weight and come up with a plan to help each other get in shape and stay motivated.

Studies have shown that when buddies participate in a group weight loss program, it’s easier for them to reach their weight goals and stay in shape longer than those doing the same program working on their own.

Another study conducted in 2011 showed that when co-workers placed in separate groups and competed against each other, the teams were able to drop more weight than individuals who followed the same weight-loss program on their own.

Don’t Be A Bore And Treat Yourself

Having something to motivate you to reach your goals can go a long way in keeping you driven. However, the incentives should not involve food.

Consider taking the night off from your daily to-do’s and simply relax while watching a rented movie.

Increase Your Veggie Intake

eating vegetables

Eating more vegetables is one of the best ways to lose weight and to ensure all-rounded health.

They not only packed with lots of fiber and water, but they are also are low in calories, leaving you feeling fuller for longer and eating less.

Save money by shopping for vegetables that are in season. Frozen vegetables are a good bargain since they contain as much nutritional value as fresh veg considering they are picked and frozen while they are still in their prime.

Eat Less For More Weight Loss

Eating less is one of the best ways to lower your weight and costs too, especially if you are cutting down on all the right things.

Start off by cutting down on pricy meats, like beef and poultry, to about 3-ounces per serving.

Alternatively, consider swapping meat for inexpensive vegetarian proteins, like eggs, tofu, lentils, and beans, in some of your meals.

When eating out, consider eating half of the main course and save the rest for lunch the next day

Eating less is one of the best ways to whittle your waistline and stretch your budget.

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Healthy Recipes For Weight Loss On A Budget

Healthy Recipes For Weight Loss On A Budget

It costs a lot of money to go to the gym or to sign up for one of the latest diets. However, you don’t have to spend money to slim down.

Life gets busy, and there is often so much to do in the day that you just don’t want to get home and spend hours trying to lose weight, especially as you get older as losing weight is difficult.

There are a few pieces of advice that can help you. However, if you fill your diet with good carbs, fiber and protein, in the correct order, you improve your metabolism and feel satisfied for most of the day.

To avoid spending a lot of money, you have to make your meals using good food as efficiently as possible in order to stick to your budget.

To assist you in this process, we’ve put together a number of different meals that take no time at all to prepare and are cheap to make.

They include the foods your body needs to lose weight and be healthy. The best part is that you won’t even mind doing the cooking because the process is so simple!

Asian Turkey Burgers

INGREDIENTS

RECIPE MAKES 3 SERVINGS
(3 BURGERS)

  • 1 pound ground turkey
  • ¼ cup minced onion
  • 3 tablespoons chopped fresh parsley
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons minced green bell pepper
  • 1 tablespoon soy sauce
  • 1 tablespoon water
  • 1 tablespoon grated fresh ginger
  • Salt and pepper
  • 2 cloves garlic, crushed

CALORIES : 184
PROTEIN : 33g
CARBS : 4g
FAT : 4g

DIRECTIONS

  1. Combine all the ingredients in a big bowl. With clean hands, squeeze it together until it’s very well combined. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick.
  2. Spray a skillet with non-stick cooking spray. Place over medium-high heat.Cook the burgers for about 5 minutes per side until cooked through.
Asian Turkey Burgers

Hot Paprika Shrimp

INGREDIENTS

RECIPE MAKES 2 SERVINGS

  • 8oz shrimps, shelled and deveined
  • 1 tablespoon macadamia oil
  • ½ teaspoon paprika
  • Pinch of cayenne pepper
  • 2 cloves garlic, crushed

CALORIES : 159
PROTEIN : 23g
CARBS : 1g
FAT : 7g

DIRECTIONS

  1. In a skillet over medium-high heat.Sauté the shrimp and garlic in the oil for about 5 minutes until it’s pink.
  2. Sprinkle the paprika and cayenne over it.
  3. Cook for about another minute and serve.
Hot Paprika Shrimp

Apple-Mustard Pork Tenderloin

INGREDIENTS

RECIPE MAKES 4 SERVINGS

  • 1 pound pork tenderloin
  • ¼ cup apple cider vinegar
  • 2 tablespoons unsweetened apple sauce
  • 1 clove garlic
  • 2 teaspoons soy sauce
  • ½ teaspoon grated ginger
  • 2 teaspoons Dijon mustard

CALORIES : 182
PROTEIN : 30g
CARBS : 2g
FAT : 6g

DIRECTIONS

  1. Place the pork in a slow cooker (or in a baking dish).
  2. Combine all remaining ingredients in a bowl and mix together.
  3. Pour mixture over pork, coating the pork generously.
  4. Cover and cook on low for 6 hours (or 45 minutes at 350F if cooking in oven).
Apple-Mustard Pork Tenderloin

You may not be convinced that you can slim down without spending a lot. Take a look at the ingredients in these meals; the food is healthy, the combinations are delicious, and none of the items are overly expensive.

250 Quick, Easy And Tasty Fat Burning Recipes On A Budget

Try them out and give us your feedback. Did you like the taste? Did they fit into your budget? Were they easy to make? And, the most crucial question of all, did they help you slim down and feel great? 

References

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Metabolic Cooking Review – Can This Really Help You To Lose The Pounds?

Metabolic Cooking Review cookbook diet recipes

Metabolic Cooking Review cookbook diet recipes

Food plays an essential role in day to day living as it provides us with all the nutrients and energy we need to wake up each and every day. However, as important as food is, it also has its negative implications, such as causing obesity and excessive increase in body weight.

Sometimes, it requires very little for a healthy diet to cause one to gain extra pounds and to develop health problems.

Now, are there healthy foods and meals that you can enjoy without worrying about gaining weight? Well, the answer to this question is – Yes! You can cook delicious and healthy meals that promote weight loss and burn the fat away.

You may already know that cooking with weight loss in mind is not the easiest of tasks. However, today I would like to introduce you to a cooking process that I have used for some time now.

The Metabolic Cooking Guides have helped me achieve my health, fitness and weight-loss goals with minimal effort.

Click Here To Visit Metabolic Cooking’s Official Website

What Is Metabolic Cooking?

Metabolic Cooking is not just an ebook but a series of cooking books, recipes and guides!

The Metabolic Cooking Program is a combination of meal recipes and nutritional guides on the right way to prepare delicious and healthy meals that are specifically formulated to increase your body’s metabolism and help you burn fat, promote weight loss to feel great about yourself again.

If you’re like me, you will be impressed by the wide selection of cookbooks and recipes that are provided through this program.

With this program, you get over 250 delicious and nutritious recipes (aligned to the metabolism goals envisioned by the authors) as well as shopping lists, step-by-step cooking guidelines and everything else you may need to reach your weight loss goals

Put simply, this guide is a cookbook that will make your life easier in so many ways. The path to a healthier and better-looking body is made smoother and shorter by following this cooking guide to the letter.

The Brains Behind Metabolic Cooking

Such an amazing guide must have some brilliant brains behind it. Well, Dave Ruel and Karine Losier are the two people who are credited with the creation of the Metabolic Cooking Program.

Dave Ruel is a professional bodybuilder, nutritionist and fitness coach as well as being the author of another amazing book called the Anabolic Cookbook. Dave’s website suggests that he has several degrees and certifications in both nutrition and training. It is also noted that he won the Heavyweight body class award in the 2007 Heavyweights Classic Competition.

Karen Losier, one of the authors, is a nutrition enthusiast who is sometimes referred to as the Lean Kitchen Queen because of her love of healthy, weight loss diets.

Even though she does not have any formal certifications or qualifications in the fitness or nutrition field, she prides herself on being the holder of a masters degree in Psychology.

How Metabolic Cooking Works

Metabolic Cooking gets its basis from the human body’s metabolism rate.

Metabolism is the rate at which your body converts food or nutrients into energy. If you have a low metabolism rate, your body is not able to burn up calories as fast as it should, and this normally causes your body to store these calories in the form of body fat for later use.

On the other hand, if you have a high metabolism rate, your body can burn up calories much faster which then prevents the conversion of calories into body fat.

A high metabolism rate also causes your body to require extra fuel or energy to facilitate the calorie-burning process. This extra fuel or energy is sourced from the fat stored in the body.

Research has shown that there are certain types of foods that trigger your body to store up fat as opposed to burning it, while there are other foods that trigger your body to burn more calories and make use of stored energy which is in the form of fat.

Dave and Karen refer to these specific kinds of foods as high metabolic thermo charged foods.

Metabolic Thermo charge refers to the essential nutrients that enable your body to remain calorie-burning, instead of reverting to a fat-storing state.

The key thing to note is that the Metabolic Cooking Program can help you to avoid foods that contribute to low metabolism, which is the main cause of increased body fat. The program also helps you to find foods that will increase metabolism, which causes more body fat to be burnt.

A Quick Glance At The Metabolic Cooking Program

First and foremost, there is no primary cookbook or recipe to read as the program includes dozens of individual cookbooks.

All these cookbooks are packed with not just a bunch of metabolism-boosting recipes that are delicious, but also tons of information on healthy eating habits, dieting and nutrition.

Basically, we are talking about more than 250 cooking recipes neatly organized alongside nutritional and general information on all the foods involved.

When you subscribe to get the Metabolic Cooking e-books, you get an entire package that includes:

  • 9 cookbooks based around Fish & Seafood, Pork, Smoothies, Snacks, Vegetarian meals, Chicken and Poultry, Red meat, Sides and Breakfast dishes.

  • Over 250 healthy recipes that are both delicious and highly nutritious. All recipes are easy and quick to make, along with being formulated to specifically boost metabolism, thus promoting weight loss.

  • The Nutri-Profile system that allows you to see the nutritional benefit of each and every recipe included in the cookbooks. The system makes it very easy for you to know what exactly your body will get from a specific meal before you prepare it.

  • The Cardinal Cooking Guidelines. These are strict rules or cooking requirements that you need to adhere to when cooking and eating for maximum results.

  • The Fat Loss Optimizer Nutrition and Cooking Guide.

  • The Metabolic Salad Builder and Metabolicious Dressings

  • Bonus Cooking Video Series

  • Additional resources such as suggestions for kitchen supplies, cooking ingredients, pre-made grocery lists, glossaries for cooking as well as food logs that you can use to track everything you eat.

These resources are included to make the cooking experience fun and convenient and very effective

The wide variety of recipes for Dinner, Lunch, Breakfast, Vegetarian, Snacks, Side Dishes, Red Meat, Pork, Fish & Seafood, Chicken & Poultry, Smoothies and much more means that you get a lot of valuable knowledge in the complete Metabolic Cooking Guide.

All the information found in these cookbooks is neatly presented in an easy to read format. All guides are in digital format which means that they can be easily downloaded onto your computer or smartphone.

Click Here To Visit Metabolic Cooking’s Official Website

What I Like About Metabolic Cooking

In my view, for this price, the Metabolic Cooking guide is one heck of a deal.

It is an extremely valuable package that combines many different recipes and other key cooking resources.

I personally like the cooking videos that are included in the package as I can easily watch them from my iPad as I do the actual cooking.

Another thing I like about Metabolic cooking is its ease and simple nature. You do not have to know or learn a lot to make these recipes. The wide variety of over 250 recipes also ensures that I will not be getting bored anytime soon.

I also like how the cookbooks highlight crucial dietary information on each recipe, such as quantities of calories, carbs, proteins, and fat. The daily food logs are also quite handy for planning purposes.

I am not a supplements person, but I do like the supplements optimizer guide.

In general, I am happy with nearly every aspect of this cooking program. It has helped me change my dietary habits for the better.

What I Didn’t Like

One thing that I did not particularly like about this cooking package is the amount of information it packs into the respective cookbooks. A lot of information is good, but too much can sometimes be a little overwhelming for the average person.

Another thing I noted is that most meal recommendations either have chicken or red meat. I would have preferred a little bit of variety here, but I am not complaining as I do love to eat chicken.

Our Final Thoughts

After reading my Metabolic Cooking Review, you can tell that I give it a thumbs up. Anyone looking for a healthy and effective weight loss diet plan can make use of Metabolic Cooking to lose weight, reach their goals and better their lives.

Click Here To Visit Metabolic Cooking’s Official Website

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