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nutrition weight loss

What a High Protein Diet Can and Can’t Do For You?

What a High Protein Diet Can and Can't Do For You?

What a High Protein Diet Can and Can’t Do For You?

There are many options available for people who want to lose fat, a high-protein diet is one option. A high-protein diet can help people lose excess fat, studies show that appetite and caloric intake can be better controlled a high-protein diet. Many think that high-protein is a good option only for bodybuilders and marathoners, but that is not true, high-protein diets build muscle and optimize body composition and help curb hunger, enhance satiety, and thus result in weight loss. Whether one wants to maintain or lose weight, a high-protein diet can work wonders toward achieving your goals.

Diets with 30% of calories from protein are considered reasonable, for a diet to be considered high-protein it should contain at least 50% protein.

Blood fats can be reduced by diets that are higher in protein and moderate in carbohydrates, though this works best if one includes regular exercise.

The exact reason for lower appetites from a high-protein diet is not clear, experts think that it may be because protein causes the brain to receive lower levels of appetite-stimulating hormones. Sugar levels fluctuate less due to fewer insulin spikes, therefore fewer cravings.

What a High Protein Diet Can and Can't Do For You?

Studies show that protein may be a better option than fats or carbohydrates to satisfy hunger. For example, in one study people were put on a diet in which carbohydrates made up 50% of diet, protein was increased to 30% and fat was reduced to 20%. The results showed the people were less hungry, more satisfied, and lost weight as well.

Protein is important at all stages of life and is a major component of all cells including muscle and bone. Protein helps in growth, development, and developing immunity to fight off infections and protect the body.

high-protein-food-list

Protein intake for a normal healthy adult should be between 10 – 35% of total calories.
If someone starts a high-protein diet and reduces carbohydrate intake, make sure the diet they are following is a low-carbohydrate diet, not a no-carbohydrate diet. Carbohydrates are an essential part of a healthy diet and they have their own functions to perform in a human body. For people doing lot of exercise this is a must as it provides energy. Valuable nutrients can be obtained from carbohydrates, particularly whole grain varieties. People tend to overeat carbohydrates so reducing portion sizes can be beneficial. A high-protein low-carbohydrate diet can be a healthy option.

Its important to choose your protein from healthy sources when opting to follow a high-protein diet and avoid saturated fat. Saturated fats have many negative effects on our body so should be limited in our diets, they increase risk of hypertension, heart disease, and diabetes.

plant based protein sources

A high-protein diet is an effective way to lose weight, but would this plan work for you? A high-protein diet may not be a good option for everyone and has not been proven the best way to lose fat. Its always worth consulting a dietician before starting a new eating plan.

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Fitness weight loss

17 Little Tips for Big Weight Loss

17 Little Tips for Big Weight Loss

17 Little Tips for Big Weight Loss
Small Changes That Will Help You Lose Excess Fat

Making small changes in your daily life can help you take off big pounds. Beginning a fat-loss plan doesn’t have to mean drastic changes. As you incorporate these minor adjustments into your lifestyle, you’ll begin to see how they can add up to big calorie savings and fat loss.

Begin by evaluating your eating habits, if you are eating late at night, nibbling while cooking, etc.

Identify a few of these behaviors and stop them, this will add up to big calorie savings.

  • Make a meal plan, if you are going to be out for long, pack healthful snacks for the times of day that you know you are typically hungry.
  • Add one less teaspoon of sugar (15 calories) to your cup of morning and afternoon coffee each day and you’ll save about 10,000 calories—the equivalent of about 3 pounds per year.
  • 17 Little Tips for Big Weight Loss
  • Always shop with a full belly, eating right starts with stocking healthy food in your pantry and refrigerator, which can get a little complicated when you go into a grocery store starving.
  • Flavor your sandwiches with very low calorie condiments like mustard or vinegar instead of calorie-packed mayonnaise. Leave off 1 tablespoon (100 calories) every day and you’re looking at close to 10 1/2 pounds a year.
  • Have a meal schedule and stick to it, this helps to prevent bingeing.
  • Eat your food sitting down at a table, and from a plate. Eat consciously, food eaten out of packages and while standing is forgettable.
  • Bowls of food on the table beg to be eaten, serve food onto individual plates, and leave the extras back at the stove. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.
  • Turn off the TV, we eat around 40 % more when watching TV and we’re more likely to eat junk food while distracted.
  • Add fruits and veggies.
  • Go for a walk immediately after a meal
  • Eat mindfully, eat slowly, chew every bite, and savor the taste of the food.
  • Don’t take weekends “off” , just because is Sunday doesn’t mean it won’t affect you.
  • Don’t eat after dinner, this could add a lot of unnecessary calories. Brushing your teeth after dinner helps reduce the temptation to eat again.
  • Breakfast could be your best friend, in fact it’s the most important meal of the day. Swapping out your morning bagel for eggs could help you lose 65 % more.
  • Get some sunshine, it will boost your vitamin D3 levels, which has been linked to increasing your body’s type 2 fast twitch muscle cell fibers enhancing your athletic performance.
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infographics nutrition weight loss

7 Spices that Help You Lose Weight

7 Spices that Help You Lose Weight

7 Spices that Help You Lose Weight

1- Turmeric
Curcumin, one the most studied active ingredients in turmeric, helps reduce the formation of fat tissue as it suppresses the blood vessels that form fat. This way, it aids to lower body fat and to gain body weight. Turmeric also helps to reduce inflammation and it’s beneficial in people who have inflammatory disease such as rheumatoid arthritis. Turmeric is also one of the spices that aids to detox the liver.

2- Ginseng
Due to its ability to boost energy levels and to speed your metabolism, ginseng is considered to aid weight loss.

3- Cardamom
This aromatic spice has a sweet and spicy flavor and is a thermogenic herb that helps boost your metabolism and can increase your body’s ability to burn fat. Cardamom is one of the oldest natural remedies which also helps in digestion.

4- Ginger
This is a warming spice with anti-inflammatory properties also known for helping to soothe and relax your intestinal tract. Its thermogenic properties also aid boost your metabolism. Ginger also helps in digestion and it has appetite-suppressant effects. Try this ginger tea recipe!

5- Cayenne Pepper
Capsaicin, the compound that gives peppers their spice, contributes to fight obesity as it decreases the calorie intake, shrinks fat tissue, and lowers blood fat levels. It also fights fat buildup by activating beneficial protein changes in your body.

6- Dandelion
Every part of a dandelion is edible and full of nutrition. Due to its ability to help slow your digestion, it can make you feel full longer, helping you maintain a healthy weight.

7- Cinnamon
Cinnamon aids to boost your metabolism and also has remarkable benefits for blood sugar regulation. You can mix it with honey which has amazing healing properties in arthritis, bladder infections, skin infections, fatigue, cold and flu and even weight loss.. Here is a useful honey and cinnamon recipe for weight loss.

Spices that Help You Lose Weight

Remember, you can add these spices to your food,add them to your tea or even use them in your smoothies.

7 Spices that Help You Lose Weight:

[Last Updated on June 1st 2014]