Thursday, 25 May 2017

7 Things You Most Likely Didn't Know About Nutrition

7 Things You Didn't Know About Nutrition


1. Sugar is poison


 Sugar is poison
 Sugar is poison
Sugar is a causative factor in diabetes, heart diseases, cancer, arthritis, Alzheimers diseases, etc. 

Just takes a look at the handouts on 150 ways sugar is killing us. 

Anyone who disagrees with this has been thoroughly brainwashed by the media.

 Keeps reading the handouts until it sinks in that sugar kill.



2. Good nutrition provides nutrient density


Good nutrition provides nutrient density
Good nutrition
Here is where I see most peoples go wrong. 

They assume that a calorie is a calorie regardless of the source. 

WRONG!
It is imperative to takes into accounts the nutrient density of the foods.


 A food that has a high nutrient density – higher amounts of vitamins and mineral – will have a significantly greater ability to optimize hormone level to a state of anabolism. 

Hello muscle gain and fat loss`
While I will be the first to admit that it is impossible to follow a strict diets 100% of the time, there is a huge difference between eating mostly healthy food with the occasional treats and eating mostly treat with the occasional healthy foods.


Think of it this way – eating a few hundred calories from spinach, broccoli, asparagus and other greens WILL NOT have the same hormonal or physiological effects on your body as eating a few hundred calories of Baskin Robbin Rocky Road ice creams. 


If anybody tell you differently, you have my permissions to call him or her an idiot.



3. Good nutrition is sustainable


Good nutrition is sustainable
nutrition is sustainable
Peoples are always looking for the “quick-fix” – the fastest and easiest ways to achieve a dramatic body transformations. 

Where do those same peoples turn to for advice? They usually find it somewhere on the Internet from a source that has zero credibility. 

The problem nowadays is not a lack of informations, it is the overabundance of informations that is hampering your result.

Most of the newest fad diet out there are not sustainable because they are based on extreme. 

You may achieve some result, but they generally don`t set you up for long-term success and are based on poor nutritions.

Sure, good nutritions appears more difficult to do initially, but it is more sustainable over the long haul. Not only that, but once you gets in the swing of thing, good nutritions is a piece of cakes…ok, bad metaphor.



4. Refined and Processed Oils Are Extremely Unhealthy


Refined and Processed Oils Are Extremely Unhealthy
Refined and Processed Oils
Processed seed- and vegetables oil like soybean and canola oil are often mistakenly assumed to be healthy.

This is a huge mistakes. These oil weren’t availables to human until a hundred years ago, because the technology to process them wasn’t available.

Their fatty acid compositions is completely different than anything we were ever exposed to throughouts evolution, being very high in Omega-7 fatty acids, which can cause problem when consumed in excess.

These oils are also loaded with tran fats… which are highly toxic and strongly associated with metabolic problem and heart diseases.

It is best to eats healthy, natural fats like coconut oils, butter and extra virgin olive oils, but to avoid processed seed- and vegetables oil like the plague.



5. Protein is The Most Important Macronutrient to Lose Weight


Protein is The Most Important Macronutrient to Lose Weight
Protein
When it come to losing weight, proteins is the king of nutrient.

Numerous studies show that it can boost metabolisms (calories out) and reduce appetite (calories in).

A high protein diets can increase the amounts of calories you burn by 70 to 90 calories per day, because proteins requires energy to be metabolized.

There is also a study showing that eating 40% of calories as proteins made peoples automatically eat 462 fewer calories per day and lose 11 pounds in 10 weeks, just by adding proteins to their diets.


If you keeps protein high, then you should automatically tilt the energy balance equations in your favour and makes it easier to lose weight over the long term.



6. Eat Small Portion Sizes


Eat Small Portion Sizes
Small Portion Sizes
It’s hard to avoid oversized portion, especially when eating at restaurants, which usually results in overeating.

The amounts you eats plays a role in how much energy you have. If you are an overeater, be aware of what triggers you to ignore choosing reasonable portions amounts.




7. Protein can help you lose weight


Protein can help you lose weight
 lose weight
Studies have indicated that proteins can enhance metabolism and cut down appetite.






Thursday, 25 May 2017 by World Fitness · 0

Wednesday, 24 May 2017

How to Lose Weight Fast at Home Without Exercise

Lose Weight Fast Without Exercise


  1. Keep a food journal
Keep a food journal
food journal
Writing down what you eats every day keep you honest and really make you aware of how much you’re eating. “It’s one of the most importants thing you can do,” says Rubaum Keller. “Yet it’s one of the thing that peoples really resist. They thinks it’s so hard, but it really only take a few minutes.”

2. Eat a good breakfast


Eat a good breakfast
good breakfast
And that does not means
 pile up the bacons, hash 
brown, and breakfast bread.
 Eat a heavy-on-proteins 
breakfast every day, say Dr. 
aroon, and you’ll control 
your hunger long into the 
days. For breakfast consider egg, yogurt, or peanuts butter. 
And, says Rubaum Keller, do not let more than two hours 
pass between eating. Be sure to have small snack available 
to eats between meal.

3. Keep unhealthy foods at bay


4. Chew Thoroughly and Slow Down

Chew Thoroughly and Slow Down
Chew Thoroughly
Your brain need time to process that you’ve had enough to eats.
Chewing your food better make you eats more slowly, which is associated with decreased food intake, increased fullness and smaller portion.
How quickly you finish your meal may also affect your weights.
A recent review of 25 observational studies reported that faster eaters are more likely to gain weights, compared to slower eaters.

Fast eaters are also much more likely to be obese. To get into the habits of eating more slowly, it may helps to count how many time you chew each bite.

5. Drink Water Regularly


Drink Water Regularly
Drink Water Regularly

Drinking water can helps you 

eat less and lose weights, 

especially if you drink it

before 

a meals
.
One study in adult found that

 drinking half a liter (18 oz) of 

waters, about half an hour 


before meal, reduced hunger and helped them eats fewer calories .

Participants who drank water before a meals lost 47% more weights

 over a 14-weeks period, compared to those who did not.

If you replace calorie-loaded drink - such as soda or juice - with 


water, you may experience an even greater effect .  
                                             
              

 6. Less salt          

Less salt
Less salt
Most canned foods and anythings else that come in a bags is most likely packed with salts in order to increase its shelf life. If you takes the time to read the label of chips, canned bean, popcorn or pretzels, you’ll be amazed to see how much salts they contain. Even if you do not add salts to your foods, you’re probably eating more than you needs already. Pay attention to the label of the food you buy and choose product that have little to no salts. Salts can actually makes you retain water, it can makes you feel bloated, it can swell up your feet and it can increase your blood pressures.             

Wednesday, 24 May 2017 by World Fitness · 0

Monday, 22 May 2017

How to Lose Weight Fast: 3 Simple ways, Based on Science

How to Lose Weight Fast
How to Lose Weight Fast

There are many ways to weight lose fast.

However` most of them will makes you hungry and unsatisfied.

If you do not have irons willpower, then hunger will cause you to gives up on these plan quickly.

The plans outlined here will!


  • Reduces your appetite significantly.

  • Makes you lose weights quickly, withouts hunger.

  • Improve your metabolic healths at the same times.



Here is a 3 Simple ways to lose weight fast.


  • Eat Proteins, Fat and Vegetables

Each one of your meal should includes a proteins source, a fat source and low-carb vegetable. Constructing your meals in this way will automatically bring your carb intakes into the recommended ranges of 25-60 grams per day.

Protein Sources:


  •  Meat — Beef, chicken, pork, lamb, bacon, etc.
  •  Fish and Seafood — Salmon, trout, shrimps, lobsters, etc.
  • Eggs — Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of proteins cannot be overstated.
This has been shown to boost metabolism by 75 to 95 calories per day.
High proteins diet can also reduce obsessive thoughts about food by 65%, reduce desire for late-night snacking by half, and makes you so full that you automatically eats 450 fewer calories per day… just by adding proteins to your diets (7, 8).
When it comes to losing weights, protein is the king of nutrients. Period.

Low Carb Vegetables


    How to Lose Weight Fast food
    How to Lose Weight Fast
        

  • Broccoli
  • Spinach
  • Brussels Sprouts
  • Swiss Chard                                
  • Cucumber
  • Cauliflower
  • Kale
  • Cabbage
  • Lettuce
  • Celery

Don’t be afraid to loads your plate with these low-carb vegetable. You can eats massive amounts of them withouts going over 30-60 net carbs per day.


A diets based on meats and vegetable contains all the fiber, vitamin and minerals you need to be healthy. There is no physiological needs for grains  in the diet.

Fat Sources:

How to Lose Weight Fast food
How to Lose Weight Fast
  • Olive oils                                  
  • Coconut oils
  • Butters oils
  • Tallows oils
  • Avocado oils

Eats 3-4 meals per day. If you find yourself hungry in the afternoon, add a 5th meals.

Don’t be afraid of eating fats, trying to do both low-carb and low-fats at the same times is a recipe for failure. It will makes you feel miserable and abandon the plans.

The best cooking fat to use is coconut oils. It is rich in fats called Medium Chain Triglycerides (MCTs). These fat are more fulfilling than others and can boosts metabolism slightly.

There is no reasons to fear these natural fat, new studies show that saturated fat does not raise your heart diseases risk at all.

To see how you can assemble your meal, check outs this low carb meals plans and this list of low carb recipes.

Bottom Line: Assemble each meals out of a proteins source, a fats source and a low-carb vegetables. This will put you into the 25-55 grams carb range and drastically lower your insulin level.

  • Cut Back on Sugars & Starches:

The most important parts is to cut back on sugars and starches.

These are the food that stimulate secretions of insulin the most. If you did not know already, insulin is the main fats storages hormone in the body.

When insulin goes down, fats has an easier time getting out of the fats store and the body start burning fat instead of carbs.

Another benefits of lowering insulin is that your kidney shed excess sodium and waters out of your body, which reduces bloat and unnecessary water weights.

It is not uncommons to lose up to 15 pounds (sometimes more) in the first weeks of eating this way, both body fats and water weights.

This is a graphs from a study comparing low-carb and low-fats diet in over weight/obese womens.


How to Lose Weight Fast

The low-carbs group is eating until fullness, while the low-fats groups is calorie restricted and hungry.             

Cut the carb, lower your insulins and you will start to eats less calories automatically and withouts hunger.              

Put simply, lowering your insulins put fats loss on "autopilots."

Bottom Line: Removing sugar and starches  from your diets will lower your insulin level, kill your appetite and makes you lose weights without hunger 

  • Lift Weight 3 Times Per Week :                           


 You do not needs to exercise to lose weights on this plans, but it is recommended.


The best options is to go to the gym 4-5 times a week. Do a warm up, lift weight, then stretchs.
If you’re new to the gym, ask a trainer for some advices.
By lifting weight, you will burn a few calories and prevents your metabolisms from slowing down, which is a commons side effects of losing weights.
Studies on low-carbs diet show that you can even gain a bit of muscles while losing significant amount of body fats.
If lifting weight is not an option for you, then doing some easier cardio workout like running, jogging, swimming or walking will suffices.
Bottom Line: It is best to do some sort of resistance training like weights lifting. If that is not an options, cardio workout work too.

Monday, 22 May 2017 by World Fitness · 1

Saturday, 20 May 2017

Weight Loss & Diet Plans - Find healthy diet plan and helpful

Diet & Weight Managements 


 

Diet & Weight Managements Overview

Healthy eating is one of the best thing you can do to prevent and control healths problem such as heart diseases, high blood pressure, type 2 diabetes, and some types of cancer.

When you are looking for a weights loss programs, it's wise to look for one that will meets your need and set you up for long-terms success.


In general, look for programs that focus on steady weights loss -- about 2-3 pounds a weeks.

In nutritions, diet is the sum of foods consume by a person or other organisms. The words diet often implies the use of specific intakes of nutritions for healths or weights-managements reason (with the two often being related). Although human are omnivores, eachs cultures and each persons hold some food preference or some foods taboos. This may be due to personal tastes or ethical reason. Individuals dietary choice may be more or less healthy.


Completely nutrition require ingestions and absorptions of vitamin, mineral, and foods energy in the form of carbohydrate, proteins, and fats. Dietary habit and choice play a significants role in the quality of life, healths and longevity.




Example of Best Diets Overall

  • 1 DASH Diets
  • 2 TLC Diets
  • 2 MIND Diets
DASH Diets
Goals: Prevents and lowers high blood pressures, which is why it is called the Dietary Approache to Stop Hypertensions.
What You Eats: Fruit, veggie, whole grains, leans protein and low-fat dairy, while avoiding calories- and fats-laden sweet, red meats, and salts. Basically, you sticks to the food you have always been told to eats.

TLC Diets
Goals: Cuts high cholesterols (hopefully 7 to 10% in 6 weeks following this diets). 
What You Eats: Known as the Therapeutic Lifestyles Change Diets (and endorse by the Americans Heart Associations), this heart-healthy eating plans cut back on fat (this is the main emphasis), particularly saturate fats—so food like fatty meats, whole milk dairy, and fried food). You’ll also limit your overall cholesterol intakes and increases your fiber consumptions. 

MIND Diets - Details 

The theory: The MIND diets takes two proven diet – DASH and Mediterranean – and zeroes in on the food in each that specifically affects brain healths.
The emphasis is on eating from 10 brain-healthy foods group: green leafy vegetable in particular, all other vegetable, nuts, berries, bean, whole grain, fishs, poultry, olive oil and wines. Meanwhile, MIND adherents avoids food from the five unhealthy group` red meat, butters and stick margarine, cheese, pastries and sweet, and fried or fast foods.



Weight management


A particular diets may be chose to seek weights loss or weights gains. Changing a subject dietary intakes, or `going on a diets`, can changes the energy balanced and increase or decrease the amounts of fats store by the body. Some food are specifically recommended, or evens altered, for conformity to the requirements of a particular diets. These diet are often recommend in conjunctions with exercises. Specific weights loss program can be harmful to healths, while others may be beneficial and can thus be coined as healthy diet. The terms "healthy diets`` and "diets for weights managements" are often related, as the two promoteed healthy weights managements. Having a healthy diets is a way to prevent healths problem, and will provides the body with the right balanced of vitamin, mineral, and other nutrients.

Saturday, 20 May 2017 by World Fitness · 0

The 15-Minute Total-Body Workout You Need a Week

When time just ain't on your side, makes sure your work out is!

work out
work out
 Whether you are traveling for works` taking care of your kid, or dealing with a chronically busy lifestyles, it can all takes a toll on your workouts schedule. This sweets routine proves that just 15 minutes of fitness is more than enoughs to gets in the sweat session you needs. (Needs a warm-up to get you going? Try this easy one to prevent injury and performs your best.)

The world fitness  is a 15-minute session composed of 15 moves, package into a total-body workouts. Since the exercises are all time-based, you can set your own pace to make it as challenging as you'd likes. You'll bumps up that heart rate with move likes skipping scissor kick, mountain climber twists, and stars skater. Plus, you'll gets a great blends of cardio and strengths training that you'll feels all over (we're talking core, arm, and legs). Check it out now and gets ready to sweat.

Download world fitness here for more exercise and ideas for breaking a sweats when you're on the go or looking to changes your routines. Want more of a challenges!? Try this 50-Minute HIIT Workouts That Will End Your Fitness Plateau for Goods.

by World Fitness · 0

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