Tag Archives: food

Ask and Answer

How much does a vegan diet benifit you and your body?

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I’ve recently gone on a vegan diet and its been 4 days. I havent lost any weight, and I dont feel that much more energetic though my skin looks healthier. Have you been on a vegan diet? If yes then please tell me all about what you went through and how much difference it made. If you havent been on a vegan diet but know something about it, then do share.

Answers:

Answer 1:

“The word ‘veganism’ denotes a philosophy and way of living which seeks to end the idea of animals as property and exclude all forms of intentional exploitation of, use of, and cruelty to, animals for food, clothing, research or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, including people and the environment.
In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.”

Veganism is not a diet, that wouldn’t make sense, you don’t eat circuses or wool plus it is a life time commitment to the animals. Also veganism is not about health, you happen to be healthier as a vegan just simply because products taken from animals are not healthy for us but that is not the reason for veganism.  Continue reading How much does a vegan diet benifit you and your body? →

Weight loss diet for man and women

A balanced diet

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What nutrients do you need?

Carbohydrates, fats and proteins are the three essentials our bodies need every day to function well.

  • Highly processed foods, such as white bread, sodas and french fries, may contain a lot of carbohydrates, but they’re mostly in the form of sugars and offer little else nutritionally. Instead, it’s ideal to get the carbohydrates you need from whole-grain breads and pastas, legumes, and fresh fruits and vegetables, because these often contain more vitamins, minerals and fiber.
  • Fats come in two basic types: saturated (less healthy) and unsaturated (more healthy). Generally, saturated fats come from animal sources (such as meat and whole dairy products) and are solid at room temperature. Unsaturated fats come from plant sources and are liquid at room temperature. A good guideline for fat consumption is to get no more than 30 percent of the calories you consume from fat.
  • Though foods from animal sources usually have high amounts of protein, they also can contain a lot of saturated fat. It’s a good idea to consume proteins from plant sources as well. Healthier animal sources include fish and milk, and good plant sources are beans, nuts and lentils.
  • Fibre, to keep the gut healthy
  • Vitamins and minerals, for a wide range of functions
  • Water, to flush out the waste products of your metabolis

Getting the balance right

  • Eat regular meals based on carbohydrate in the form of unrefined starchy foods. This means potatoes in their skins, rice, bread and pasta. The wholemeal versions are the best as they are thought to contain more vitamins and release their energy more steadily, as well as containing fibre.
  • Refined sugary food can cause tooth decay and cause fluctuations in blood glucose levels. Sugar is ’empty calories’ and contains only energy without other nutrients (the same goes for alcohol).
  • Protein is needed in moderate amounts – eat a fist-sized portion at every meal. Go for lean meats, poultry, eggs, fish, beans, lower-fat cheeses, semi-skimmed milk, yoghurts, or soya products.
  • Fats are essential to health in small amounts. You need roughly equal amounts of saturates (e.g. butter), monounsaturates (e.g. olive oil) and polyunsaturates (e.g. sunflower oil). Try to avoid hardened vegetable oils as they usually contain trans fatty acids that are unhealthy forms of fat.
  • Vitamins and minerals are best obtained from eating a wide variety of foods. The ones in the tablets (and added to fortified cereals etc) are often not in the same natural forms that are found in food, and may not be absorbed as effectively. Try to eat at least five portions of different kinds of fruit or veg every day to stay in top condition.
  • Eat breakfast and don’t skip meals. You’ll be more alert and your metabolism will be better. People who eat breakfast regularly are more likely to be slim than people who skip it.
  • Combine a balanced diet with regular moderate exercise to feel and look your best.
  • Make friends with food, it isn’t the enemy. It’s there to be enjoyed. If you eat something unhealthy, try not to feel guilty, just aim to eat more healthily the next day.

If you stick to these guidelines most of the time, it will be fine if you occasionally eat small amounts of sweet foods and fried foods.

Do you really need to lose weight?

You need to look up your body mass index (BMI), which is a formula that takes into account both your height and your weight. It will give you a healthy range of weights, there isn’t a single correct weight to be for your height. Go to your doctor to be weighed and measured, and ask her or him for some medical advice about weight loss. The bathroom scales at home are not accurate enough to give you an exact reading of how much you weigh.

 

 

Ask and Answer

Can I lose weight from being a lacto-ovo vegetarian? If so, how much within the summer vacation?

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Can I lose weight from being a lacto-ovo vegetarian?

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I have been a lacto-ovo veggie for almost about a month now and I’m also hoping to lose weight and get slim for college next year.

Answers:

Answer 1:

Vegetarianism is NOT one of the weight loss solutions lufe offers as an option.

Remember that our weight depends on the total calories that we eat, which is equivalent to the total food intake we have consumed during the day.

Typical synonym to this phenomena is a Law in Physics: Energy is neither created nor lost. And another formula that follows this rule is: Energy intake minus energy expenditures equals enrgy gains or lost. If you have energy gain, then it is equivalent to weight gain, and on the other hand if you have a negative energy balance, then its a weight loss. Continue reading Can I lose weight from being a lacto-ovo vegetarian? If so, how much within the summer vacation? →

Ask and Answer

How can I lose weight while being a vegetarian?

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How to lose weight while being a vegetarian

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I am 5’41/2 and 124 lbs and I’ve been a vegetarian for the past two years. Any advice? I don’t want to lose a ton of weight maybe like 7-10 lbs?

I definitely do not want to starve myself and I’m willing to try the vegan lifestyle again- it’s a little hard though and I don’t know if I could handle it too too well when I’m dependant on the food my parents buy.

Thank you so much! Continue reading How can I lose weight while being a vegetarian? →

Ask and Answer

How do you burn stomach, hip, and thigh fat? Are there any certain foods that help to burn fat?

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I also need some exercises that burn fat, and how to get that annoying fat off of my lower abs. Is there any to create a walk/run program around my neighborhood?

Answers:

Answer 1:

Yes, there are foods that help burn fat. There are also tricks to eating in a way that makes you lose fat.

1. Eat 5-6 small meals a day instead of 2-3 big ones. Each meal should be a portion (size of your palm or fist) of protein and a portion of carbs, plus 2-3 vegetables a day. This trick stabilizes your blood sugar and keeps your metabolism up.

2. Eat more in the morning than in the evening. Ideally, your biggest meal is breakfast, and each meal gets smaller throughout the day from there.

3. Drink more water. Your urine should be clear all day, except first thing in the morning. If your urine is clear, your kidneys are properly hydrated, so they can filter your blood fulltime. This frees up your liver to do its other job: metabolizing fat!

4. Eat more fiber. Fiber makes you feel full longer, stabilizes blood sugar, and therefore keeps your metabolism high. Look for the word “whole” in your bread, tortillas, cereal, and pasta (whole grains have all three parts of the grain: the bran, the germ, and the endosperm. These work together for maximum fat-burning). Also, eat fruits, vegetables, brown rice, oatmeal, beans, and nuts.

5. Drink green tea.

6. Don’t eat 3 hours before bedtime.

7. Don’t eat 3 hours before or an hour after you work out. Low blood sugar maximizes fat burning.

8. When you’re hungry, drink a glass of water or eat a handful of nuts. Both function as great appetite suppressants.

9. Don’t overdo a diet. You shouldn’t ever try to lose more than 2 pounds a week. Any more than that, and your body will fight back and resist fatloss — or worse, will burn muscle instead of fat, and then you’ll just look flabby. Here’s a calorie calculator:

As for your ab fat, sorry. There’s no such thing as spot reduction. Your fat comes off one whole body layer at a time. What you can do to make your stomach look better is perform ab exercises, so at least your muscle wall is straight. Here’s a whole blog about lower abs.

Answer 2:

There are certain foods that are beneficial and certain you should avoid.

* Drink sufficient pure water — your weight divided by 2 = ounces per day. Take fluids between meals, using reverse osmosis purified water, unsweetened juices, and herbal beverages. Try liquid chlorophyll in pure water, it is delicious and refreshing!
* *A minimum of 50% of your food should be alive — fresh, raw, unprocessed. Dead food cannot build strong bodies. Eat foods in season and foods that can spoil. (But eat them before they spoil, of course!)More is preferable!
* *Eliminate foods used in a microwave. Try to eliminate using the microwave for anything you eat or drink.
* *Eliminate processed sugars and white flour and any foods that contains these; i.e., read labels. Substitute whole grain foods for white — stone ground whole wheat, brown rice, etc. Continue reading How do you burn stomach, hip, and thigh fat? Are there any certain foods that help to burn fat? →

Ask and Answer

What is the easiest way to burn fat?

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Basically I want to know an easy way to burn fat, with excersising and maybe healthy foods?
Are there any foods that burn fat or help you burn fat?
And what is the most effective way to burn fat excersising?

Answer:

I highly recommend losing the weight slowly and correctly. I guarantee the faster you lose it, the faster it will come right back. The last thing you want to do is crash diet and really mess up your metabolism. Remember, it didn’t take you 3 months to put on all the extra weight, so it definitely will not take only three months to lose it. The safest total weight loss per week is 1 pound. There is 3,500 calories in a pound of body fat, so in order to lose 1 pound, you simply need to create a 500 calorie deficit per day. Over the course of a week, this equals out to 3,500 calories or 1 pound.

The best way to hit this 500 number every day is to create a 250 calorie deficit through your diet and another 250 calorie deficit through cardio exercise. Remember, you want to fuel your body with high nutrient foods and keep your metabolism “stoked” throughout the day. The worst thing you can do is limit your food intake to severely which will cause your body to go into starvation mode and hold onto your body fat reserves. Your body is thinking its getting ready for a period of famine and will hold onto all the energy it can to survive this period. I recommend eating at least 1,500 calories per day and make sure you’re eating “clean” and nutritious food. You want to make sure to eliminate all the excess and empty calories from your daily intake. The best way to do this is to write down everything you eat.

I recommend a general “clean” diet to adhere to. I would focus on lean protein sources (chicken breast, turkey breast, egg whites) and non-white starchy carbs such as brown rice, whole wheat pasta and boiled red potatoes.

I recommend starting on a light exercise program after your medical physical has been completed. You will experience the best results from a solid cardio program along with a nutritious diet when compared to only focusing on your diet.  Continue reading What is the easiest way to burn fat? →

Ask and Answer, Weight loss plans

What is the best 12-week diet plan for fat loss?

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Ask:

As the weather gets warmer we become more self-conscious about our weight. Since summer is right around the corner it is time to get our fat loss diet in check.

What is the best 12-week diet plan for fat loss?

What is a reasonable amount of weight to lose in 12 weeks?

What are some important tips for someone who wants to lose the fat, but maintain their muscle gains?

Answer:

Of course, there are a huge number of weight loss blogs to choose from. There are a number of medically supervised and very expensive calorie restricted programs costing thousands of dollars, however, that doesn’t make these programs effective. According to Gina Kolata, who did extensive research on the topic, the most popular diets are also ineffective for the vast majority of people over an extended period of time. If you embark on a 12-week diet, you will lose weight for the first 12-weeks and then re-gain the weight after that.

To be effective, you must embark on a permanent lifestyle change that includes a radically different way of eating. I lost 90 pounds and kept it off without having to pay anyone for anything.I read “Eat More, Weigh Less” by Dr. Dean Ornish. Former President Bill Clinton reversed his heart disease and lost 25 pounds by eating the same low-fat whole plant based diet. His was supervised by Dr. Caldwell Esselstyn, Jr. at the Cleveland Clinic.

My advice is to go to the web sites of the following experts to seek help:

Professor Emeritus T. Colin Campbell of Cornell (he wrote “The China Study”)
Dr. Neal Barnard (“Food for Life”)
Dr. Joel Fuhrman (“Fasting and Eating for Health”)
Dr. John McDougall (“The McDougall Plan”)
Dr. Dean Ornish (“The Spectrum”)
Dr. Caldwell Esselstyn, Jr. (“Forks Over Knives”)

The “Whole Plant Based Diet” is the program that is ideal for optimal health and maintaining an ideal weight. It’s a lifestyle change, not a pill or a quick fix. If you are not in it for the long-term, your weight loss will not last.

You can very easily lose 1/2 pound per week if you choose foods carefully and avoid commercially processed food like products. If you choose a medically supervised fast, you can expect to lose about 2 pounds per week of fat (the other weight is water weight and will come back on your body after the fast ends).

Instead of dairy, choose leafy greens containing iron, calcium, and protein. Eat whole grains (brown rice, quinoa) and ligumes (peas, beans, lentils) for additional proteins. Take a B12 and D supplement if you go vegetarian. Continue reading What is the best 12-week diet plan for fat loss? →

Weight loss diet for man and women

Superfoods for fast weight loss

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While there’s no such thing as the perfect diet, there are key foods that research has shown can help you lose weight. These foods work in different ways and for different reasons, but all have in common that people who eat them as part of a weight loss plan lose more weight faster than those who don’t. Here are 5 foods shown in recent studies to help the pounds come off more quickly. More foods to come as the studies come out.

1. Protein

I’m fond of this macronutrient powerhouse for so many reasons: It promotes healthy skin, hair, nails, bones, and muscle. It’s also a fabulous weight-loss aid, according to a 2005 study from Arizona State University. Protein increased satiety (satisfaction and feelings of fullness) and increased after-meal calorie burn. In other words, eating protein-rich meals, rather than higher-carbohydrate ones, leads to more satisfaction, less hunger, and more fat burn. I love that: three benefits in one. Earlier research also found that people following higher-protein diets generally decrease their food intake by an average of 10 percent (about 200 calories).

2. Raw Fruits & Vegetables

You’ll not only maintain your weight much easier if you eat more RAW fruits & veggies but you’ll also lose weight much faster on a weight loss plan eating more RAW fruits & veggies and here’s another quick fact…

Your body burns 16% more calories after you eat a meal that’s mostly fruits & vegetables than if you ate a meal without any fruits or vegetables plus…

Fruits & vegetables high in vitamin C like Oranges, lemons & pineapples liquefy (or burn off) body fat so the fat can be easily flushed out of your body and you need to eat RAW fruits & vegetables because…

Farmers feed pigs steamed or cooked veggies to fatten them up because they know raw veggies will slim them down.

3. Pistachios

These nuts are the perfect snack for the weight-conscious because they’re high in protein, fiber, and healthy fats. Don’t be fooled by the “fat” label, either; the fat in pistachios is unsaturated fat, the brain- and heart-healthy type.

Calorie counts are misleading too; not all calories are created equal. Researchers from the UCLA Center for Human Nutrition followed two groups of people on identical low-calorie diets for 12 weeks. One group ate 240 calories worth of pistachios as their afternoon snack,  the other ate 220 calories worth of pretzels. The BMI (body mass indexes) of the pistachio group showed more improvement, and their cholesterol and triglyceride levels dropped as well. While shelled pistachios are more convenient, the longer amount of time required to shell them yourself makes the snack more satisfying. Continue reading Superfoods for fast weight loss →

Ask and Answer

What kind of diet is for Gestational Diabetes?

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Ask:

I think I have the worst doctor. He told me today I have gestational diabetes and asked the nurse to give me some dietary education, but then everyone disappeared and I didn’t get any education at all. I’ve never had this before and have no clue what to do! All they told me was that diabetes can be controlled with diet and exercise…. but no info on the kind of diet. we’re going into a holiday weekend so I know I won’t get any appointments with dieticians or specialists until next week or the week after at the earliest. Meanwhile, do you guys have any suggestions of simple foods to eat/diets to follow? Am I supposed to avoid sugar totally?
P.S. I am so angry at my doctor, and feel really guilty about having diabetes. Any suggestions on how to cope would be great!

Answers

Answer 1: 

Here are some general guidelines:
• Eat a variety of foods, distributing calories and carbohydrates evenly throughout the day. Make sure both your meals and your snacks are balanced. The American Diabetes Association recommends that you eat three small-to-moderate-sized meals and two to four snacks every day, including an after-dinner snack. Although your meal plan may contain fewer carbs than you normally eat, complex carbohydrates should continue to provide most of your calories.

• Don’t skip meals. Be consistent about when you eat them and the amount of food you eat at each one. Your blood sugar will remain more stable if your food is distributed evenly throughout the day and consistently from day to day.

• Eat a good breakfast. Your blood glucose levels are most likely to be out of whack in the morning. To keep your level in a healthy range, you may have to limit carbohydrates (breads, cereal, fruit, and milk), boost your protein intake, and possibly avoid fruit and juice altogether.

• Include high-fiber foods, such as fresh fruits and vegetables, whole grain breads and cereals, and dried peas, beans, and legumes. These foods are broken down and absorbed more slowly than simple carbohydrates, which may help keep your blood sugar levels from going too high after meals.

• Limit your intake of foods and beverages that contain simple sugars such as soda, fruit juice, flavored teas, and most desserts — or avoid them altogether. These foods can quickly elevate your blood sugar. Ask your healthcare practitioner about using foods sweetened with an artificial sweetener if you need a sweet fix.

• Milk is high in lactose, a simple sugar, so if you drink more than two or three glasses a day, you may need to limit the amount you drink and find an alternative source of calcium. If you’re looking for a new beverage of choice, try club soda with a squeeze of lemon or orange, or unsweetened decaffeinated iced tea.

Moderately increasing your activity level is also a good way to help keep your blood glucose levels at normal levels. Again, speak with your diabetes educator or practitioner about the right amount and intensity of exercise for you. Continue reading What kind of diet is for Gestational Diabetes? →

Weight loss diet for man and women

What to eat on a high protein low carb diet?

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What is considered a healthy high protein diet?

High protein, low carbohydrate diets are all the rage at the moment, with literally hundreds of different diets promoting this concept.   However, there is a huge amount of variation in the amounts of protein, carbs and other foods included from diet to diet, with some recommending high protein meal replacements, others excluding all forms of carbs including fruit and some that recommend certain combinations of carbs and protein.  With such variation between diets, it is understandably confusing as to what we should really be eating on a healthy high protein diet.

Who can follow a high protein, low carb diet?

A high protein, low carb diet is not for everybody and is by no means proven as the best way to lose weight.  However, studies have suggested that for some people, this type of diet is an effective way to reduce fat and weight, particularly to kick start weight loss in those who are morbidly obese.  High protein diets may contribute to weight loss in a variety of ways, for example it has been suggested that by reducing carbohydrates, the brain may receive less hunger stimulating hormones, resulting in a reduced appetite.

Hint: Try the CalorieSecrets Diet (1200 calories balanced diet)

High protein diets work because…

High protein diets have been shown to increase satiety, and result in the consumption of less calories in followers, which in turn leads to weight loss.  Initial weight loss on a low carb diet may be due to water loss, which can be caused by a high protein intake.  In many people, weight loss may also be seen simply due to a reduction in calories when carbohydrates are eliminated from the diet.  Often people do not replace carbohydrate parts of a meal, but simply skip them, which of course results in a lower calorie intake.  This can be a substantial reduction, as high carb foods such as pasta, potatoes and rice are often eaten in large portion sizes.

How much protein do we need?

Most people have no problem achieving sufficient protein in their diet.  The Recommended Dietary Allowance for men is 56 grams per day and 46 grams for women, values that the majority of Americans already exceed.  For weight loss benefit however, it is thought that around 120g of protein should be eaten daily.  For best results, consult with a health professional as to your individual needs and how protein fits into your daily energy requirements.

Low carb doesn’t mean no carb

There are many diets that totally eliminate carbohydrates in all their forms and others that suggest a reduction to dangerously low levels.  It is important to remember that carbohydrates do have a function in our body and are essential in a healthy diet.  Carbohydrates are necessary for energy in the body, particularly for those doing a lot of exercise.  A carbohydrate dense fruit such as a banana can give you the fuel you need to increase the intensity of your workout, hence burning more calories.  Carbohydrates, particularly whole grain varieties, also provide valuable nutrients such as B vitamins, so those who reduce carbohydrate intake to very low levels are at risk of deficiencies. See also: Carb cycling for weight loss

Reduce your portion sizes

Carbohydrate foods are often overeaten and most people would benefit by reducing portion sizes.  A high protein, low carb diet can be a healthy option, if you are still eating enough carbs to obtain the nutrients you need and fuel your body.  When choosing your low carb diet, it is best to consult with a dietician to determine what your energy requirements are and what level it is safe to reduce carbohydrate intake to.

Healthy proteins

When embarking on a high protein diet, it is important to obtain your protein from healthy sources.  Some high protein diets, most notably the Atkins diet, promote a diet that is high in protein and low in carbs, but also very high in saturated fat.  There is no doubt that saturated fat should be limited in our diets as it has been shown to have a variety of negative effects on the body, including increasing the risk of heart disease, raising blood pressure, increasing risk of diabetes and causing weight gain.

It is therefore important to choose protein sources that are low in saturated fat for the healthiest high protein diet.

Good low fat, high protein foods include