Here Is How YOU Can Design Your Own Diet Without Losing Your Mind

Here Is How YOU Can Design Your Own Diet Without Losing Your Mind

cover1300When I design diets for my clients I consider 5 main dieting principles that rank from most important to least important. They are, in order:

1.) Calorie Balance   2.) Macronutrient Amounts    3.) Nutrient Timing   4.) Food Composition    5.) Supplements 

Calorie balance, or how many calories you are taking in WEEKLY is the most important principle of any diet that I design, and is by far the largest consideration when it comes to getting a desired result. In essence, the science says that muscle gain is mostly a matter of consuming more calories and fat loss is mostly a matter of eating less of the same, with all the other principles adding less and less to the main effect of calorie intake.

Macronutrient amounts are in second place as far as results are concerned. Eating the right amounts of ‘macros’, which are protein, carbs, and fats in that order makes the difference when it comes to fat loss and body composition.

Third on my list is the concept of ‘Nutrient timing’. Though it is much less “proportionately impactful” than the first two principles it is an essential  detail in the quest for getting the fat off.

Food composition comes in at fourth place, and is a very small detail of the dieting process. It’s something to be considered when the top three priorities are in order, and probably not before then; the same applies to supplements.

As the name implies, “supplements” are meant to supplement an already effective diet, and are nowhere near powerful enough to overcome errors in calorie balance, macros, or timing as most people believe.

In conclusion, when I am designing a diet, I tend to address the bigger picture first. So, if you do this too, you will already have a functional diet, and addressing further details only makes it better.

The last thing we'd want to do is invest all our time into the details first, and have a diet that's highly labor-intensive but doesn't actually work very well.

Are There Quick Fixes to Fat Loss?

In this day and age it is easy to be tempted by TV and online marketing and sales promises of fast, instant and/or rapid fat and weight loss that are offered by certain weight loss programs, or offered as a result of “magic diet pills”, elixirs or other “miracle weight loss diets”. 

But in all honestly, all of this marketing is false, period.  There are NO QUICK FIXES TO FAT LOSS.  Accept this fact now and save time and money.

There are a few basic truths you should know before you decide on how you will proceed. 

First, realize that there is NO miracle weight loss treatment. NOTHING that truly works and is sustainable.

While It is possible to lose significant weight by adhering to a highly restrictive or other popular fad diet, in reality the biggest problem with that is the harm you will inevitably do to your body  Yo see, these “diets” work by depriving your body of essential nutrients, without which you will do yourself more harm than good.

Secondly, most often the case is that these diets leave you with brittle bones, low immunity (very dangerous) and overall health that is worse than the weight loss is worth to you.

 

Lastly and more important is the problem that if no changes are made to your lifestyle, the moment you stop depriving yourself using these “crash diets”, you are highly likely to return to your previous nutrition and exercise habits, which leads to the dreaded Yo-Yo phenomenon.

I truth, I have seen people gain back their initial weight and then some…this is awful to witness.

Current studies have shown that the majority of people who are overweight and utilize a crash diet, then regain the weight lost almost instantly and are in a much worse state of health than those who remain at their original overweight size.

Which leads to the question..How can YOU lose weight safely and keep it off?

The plain answer is... there is no miracle, only tried and tested nutritional and exercise advice, and this is what I teach my clients and readers.

For regular insights into weight loss I encourage you to read my newsletter.  It is FREE and you can get it here:

 

http://performancefitness365.com

 

To Your Weight Loss Success,

P.S. I also just opened my private Facebook group especially for people looking to lose weight and keep it off in a healthy and safe manner.  You can join it here:

 

https://www.facebook.com/groups/dropthefatnow/

How To Surpass Your Current Level of Fitness and Look Great

Losing weight is alot less about dieting and the diet you choose and much more about achieving goals.

If you want to maintain your current level of fitness, just stick with your current exercise and meal regimen. In order to lose weight and maintain that weight loss, you must maintain a lifestyle that results in such changes.

Below are some of my most cherished tips and insider secrets to accomplishing your weight loss goal:

—Eat a diet that is balanced and healthy! Some healthy fats, eaten in moderate amounts, are very good for your overall health. Eating fats helps keep you full longer, but it also slows your digestion. Cut down how much fat you eat in order to drop the pounds.

—If you plan your weekly meals in advance, not only will you save money, but you will have a line up of healthy meals ready to be prepared each week. When you plan your meals ahead of time, you will be able to plan their preparation as well.

—Green tea is truly the dieter's friend. It has been proven effective at increasing metabolism. Add a dollop of honey or a sprinkle of natural sweetener for enhanced flavor. Black tea is also beneficial. The antioxidants in tea can strengthen the immune system and eliminate toxins from the body.

—Allow yourself time in the morning to eat breakfast. When time is of the essence,it is not difficult to get a practical breakfast pastry when going to work. This is the worst thing you can do. A better solution would be to try some oatmeal with some fruits mixed in.

—Reduce your intake of drinks that are high in sugar and stay away from fried foods. Fast foods should be avoided when trying to lose weight. They are usually highly processed and have a higher fat content than nearly any homemade food. Because it contains large amount of sugar, soda is also a bad diet choice.

 

Apply a few of these tips and you will be more likely to stay on course and get the weight off. With a more nutritious diet, fewer calories and more exercise, you can succeed in losing weight. Keep using these tips for proper weight management even after you've lost your desired amount of weight.

Supercharge your Health with Green Drinks

No matter how committed we are to getting in the recommended five to nine servings of vegetables and fruits every day, sometimes we come up short.  It may be that we are busy and barely have time to eat at all, or perhaps we find ourselves in eating situations that don’t include many fresh vegetable choices.  Or maybe we just don’t like them.

On days that you find it hard to eat enough vegetables and fruits, a green drink is the perfect answer.  It is a great way to boost your health and even detox your system.

Green drinks are just that—green, because they contain the juice of fresh green vegetables and other vegetables and fruits.  There are many reasons to consider adding green drinks to your diet.

Why drink green juice?

Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body thrives on.  And because you are consuming it in liquid form, your body can digest it quickly.  This is especially helpful if you have digestion issues, because the process of juicing ‘pre digests’ the food for you by breaking down the cell walls.  This means that the nutrition can easily go right into your system.

Drinking your veggies and fruits also allows you to take in more nutrients.  You may find it difficult to eat an entire bunch of kale in a day, but drinking the juice from that same amount is no problem at all!

You will also detox your body by drinking fresh juices.  The enzymes contained in the juice help to release built-up toxins, leaving your body much healthier.

Many people have found that juicing helps them to lose weight, increase their energy and even improve some medical conditions such as diabetes, high blood pressure and high cholesterol.

Smoothies too!

An alternative to juicing your veggies and fruit (my preferred method) is to turn them into smoothies. While a juicer extracts the juice and leaves behind the pulp, a high-powered blender can be used to blend the juice and pulp together into a thicker drink.  Either method is fine--it just depends on your preference.  The fiber in the smoothies will cause you to feel full longer, which may help you to have fewer cravings.

Watch Your Calories and Sugar Intake!

WARNING:  Juicing can really jack up your calorie and sugar intake when you use a lot of fruit.  Be mindful of what you’re putting in you green drink…

 

 

Get started with these recipes

Here are some recipes1 to help you jumpstart your health and energy.

Baby’s First Green (a great starter juice)

1 large pear
1 apple
1 cup pineapple, cubed
4 large stalks kale
1 cucumber

Gena’s Classic Green Juice

1 green apple
1 inch knob ginger
5 large stalks celery
1 cucumber
1 large handful parsley
5 stalks kale

Veggie Ginger Juice

3 large carrots
1 beet
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1 inch knob ginger

 

Do you juice?  Let me know your favorite recipes!

 

Sources:

1 http://www.choosingraw.com

Getting Mentally Fit for Weight Loss!

There are literally thousands of diets and weight loss systems throughout the world; pills, shakes, soups, B.S. fads, carbohydrates, calories, fats, sugars, you name it. They are all available to you in the interest of helping you lose weight, change your body shape or size or changing the way your body feels. What most people don't realize is that they all pretty much have one thing in common.

You need to change your mental state before you can make any of them work!

Yes, you may find it a surprise but pretty much 99% of people looking to lose weight have actually subconsciously ìchosenî the state their body is in. At the end of the day, YOU alone are responsible for putting the fried chicken in your mouth,  YOU are responsible for NOT going for a walk this morning and, most importantly, YOUare responsible and have control of your thoughts, emotions and motivation.

Changing your mental state will help you change your physical state, as the old saying goes you have to change what is on the inside to change what is on the outside.  Many people donít actually give a lot of thought to what is going on inside, about how they are stopping themselves from doing things and how they can make changes (small or large) that will create a positive difference in their lifestyle.

Find out what pain you have to break through to create more pleasure within your body and your mind. Not physical pain, but mental pain. What is it you have to deal with in order to remove the excess baggage (weight) you carry around with you?

When you find out what is holding you back from making changes in your life, body and diet, you will find that dieting no longer becomes about food and exercise, it becomes a lifestyle. With the right mental changes you will find that you CAN drink wine, go out for dinner and eat cheese, ice-cream and chocolate, however you must also use balance and thought and consume only in the right moderation.

Everyone has the ability, motivation and power to make almost any change positive and successful. Tapping into your mental state, deciding to make a few changes and acting out these changes is what will make all the difference!

Calories: The Good and Bad

Making a commitment to have healthier eating habits is a tough one. Knowing how to implement that commitment may be even harder. Where do you start? What foods should you eat, and which ones should you stay away from? These are all questions you should answer before going out to the grocery store.

 

We need nutrients to survive. We need vitamins, minerals and calories everyday. There are two types of nutrients. Micronutrients are our vitamins and minerals and macronutrients are where our calories come from. The three types of macronutrients are fat, carbohydrates and proteins.

 

Many people think that all fats are bad and recently started thinking all carbohydrates are bad too. That leaves us with just protein. If this were the case, our diets wouldn't be very enjoyable. Fortunately not all fats are bad and the same goes for carbohydrates.

 

With all the negative publicity recently, you might be afraid to eat any carbohydrates. Carbohydrates are our main fuel source. Our brain can't use anything else to power itself with and our muscles will work the best on it. Don't deprive yourself of it. Carbohydrates that you should stay away from are simple sugars that are found in candy, sodas and many snacks. Good carbohydrates such as whole wheats and fruits will keep you energized throughout the day and avoid sugar highs and lows.

 

Fats are also very important. Without fat, our body wouldn't be able to utilize some of the vitamins we consume. Fat is found in our cell walls and make up a big part of hormones. Fats you should avoid are saturated fats that come in meat, milk and dairy products. Every one should consume good (unsaturated fats) that come from plant sources such as nuts and olives.

 

 

 

10 Ingredients in Weight Loss Pills

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like "fat burner" and "thermo max" can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration's recent ban on ephedra, are they safe?

The Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Chitosan
Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Chromium
Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)
This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry's current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)
Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it's not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia
The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Guarana
Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdoseóinsomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)
HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium
Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that's how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate
Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate
Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line

Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you've already made up your mind to go the supplement route, you might want to give them a try. Just don't expect miracles and check with your doctor first.

Kidney Cleansing For Good Health

Why is kidney cleansing important? Every day, your kidneys process the blood and helps to sift out waste products (like mercury, copper, arsenic-bound chemicals and other toxins) and extra water. The waste and extra water become urine. The urine then flows to your bladder through the ureters. Your bladder stores urine until you go to the bathroom. When your kidneys become overloaded with toxins, diseases of the kidneys and bladder can happen as you are unable to discharge the waste and urine from your body.

When you do kidney cleansing, you help to cleanse the toxin built-up from the kidneys and the bladder. A cleansed kidney works optimally in its function to filter out pollutants, drugs, chemicals and other harmful materials. When you do a kidney cleanse, you also help to eliminate urinary tract infections and dissolves kidney stones.

What are some of the other functions of the kidneys? Other than being vital in the elimination of metabolic wastes, your kidneys also help to regulate your blood pressure, maintain fluid and electrolyte balance, activates Vitamin D, helps in maintaining acid-base balance (excretes alkaline salts).

What are the signs and symptoms of an ailing kidney? Lower back pain, edema (ìwater holding") in the lungs, legs, abdomen, etc, pains that are manifested elsewhere due to poor kidney health.

How do you do a kidney cleanse? There are hundreds of herbal recipes, and many different homeopathic remedies used for cleansing kidney stones. One popular way to cleanse kidney is to a watermelon cleanse. Just purchase 20 - 100 kg of watermelon (which will make up a few huge melons) and sit in a bath filed with water. Eat all the watermelon throughout a day (as much as you can), while continually empting your urinary bladder into the water.

You will need a lot of liquid to cleanse the insides of your body. You can also choose to do water fast or a juice fast to help you produce a gallon of urine a day.

During fasting, avoid strenuous exercise. Light yoga, walking, gardening are all excellent means to stimulate your body metabolism.

However, do note that before you embark on any program, please first consult your health practitioner on how you can best do a kidney cleanse.

How to have good kidney health? It is possible to dissolve all your kidney stones in 3 weeks, but if you continue to drink tea, coffee, carbonated drinks and eat unhealthily on a consistent basis, you will begin to make new ones.

To maintain a healthy kidney, begin a regular exercise regime and also avoid alcohol, red meat, smoked meats, canned fish and canned pork. Continue to drink plenty of water and fluids everyday!

4 Benefits Of Losing Weight

As you may or may not be well aware...there are numerous benefits to losing excess weight. If you have been considering this idea, or your doctor has mentioned losing weight to you, you should know it will be a lot of hard work.  However, the benefits of losing weight are definitely worth the effort.

As you consider your decision to lose weight, take a look at the list of benefits below.

1. A Positive Body Image: Many overweight people struggle with their body image on a daily basis. If you are unhappy with your figure, and want to end those negative mirror sessions, losing weight may be a good option for you. Imagine feeling positive each and every time you see a photo of yourself! Thatís definite motivation to lose the weight and keep it off.

2. Increased Self Confidence: If you struggle with self confidence issues due to your appearance, weight loss can be a good way to come to terms with your body. As you become strong and healthy, youíll become confident in your abilities and strength. This is a great feeling!

3. Increased Health and Strength: As you lose weight, your body will become stronger. Exercise and weight training will help your body grow stronger and you may be able to do activities you never had the strength or stamina to before. You'll breathe easier, and be able to run and walk for longer periods of time without discomfort. You'll be able to play actively with your children or grandchildren without having to take breaks to catch your breath. Losing weight can truly be a life altering experience!

4. Decreased Health Problems: Many health issues such as high blood pressure, high cholesterol, sleep apnea, and diabetes are all triggered or irritated by obesity. This means that if you experience or have a family history of any of these diseases, losing weight can help you to feel better. Diet and exercise can improve your health be decreasing your risk of heart disease, as well. By altering your fitness habits and your eating habits, you just may be lengthening your life!

The benefits of weight loss definitely outweigh the risks. After all, what do you have to lose? Sleepless nights, lack of energy, shortness of breath, fatigue and  you'll be able to kick all these symptoms to the curb by investing time and energy into your fitness regime. Take the time to develop a healthy diet and exercise program today ñ your body will thank you for years to come.

Can Following A High Protein Low Carb Diet Make You Thin?

With obesity reaching record levels, following a high protein low carb diet is often the suggested approach to losing weight. But does it work?

 
High protein diets were extremely popular but studies have shown that they can cause bad breath, digestive issues and may even cause kidney disorders. No diet that concentrates on one food group to the exclusion of others is healthy.

 

A healthy eating plan is one that combines all the nutrients that your body needs in order to function at its best. There are two different types of nutrients found in food. Macronutrients are found in carbohydrates, protein, fats and water. Micronutrients are vitamins and minerals. Your body needs both types to flourish and GROW.

 

Following a high protein low carb diet may not be ideal. Although we need proteins to produce amino acids which are used to make cells and tissues, you will put on weight if you eat too much of the wrong sources of protein. Full fat dairy products and fatty red meat are both great sources of protein but consumed excessively will lead to various health issues.

 

Also not all carbohydrates are created equal. Your body needs large quantities of carbohydrates to function properly but this does not mean that you can eat as many cakes and biscuits as you want. You should be aiming to consume carbs that score low on the glycemic index.

 

But what does the glycemic index really mean? It is simply a measure of how the food you eat reacts in your body. Foods with a high glycemic index are converted very quickly into glucose whilst those low GI foods convert much more slowly. What does that mean to you? Well glucose is what our body uses for fuel. But if it doesn't use all the glucose you consume, the excess is converted to fat and stored on our bodies. It makes sense that we would prefer to eat less of those foods that convert quickly into glucose as we are looking to lose weight not increase our fat levels.

 

Carbohydrates such as white bread, potatoes are high GI foods so best avoided when trying to lose weight. Weight gain is not the only worry with consuming too many high GI foods. This overdose of glucose has been linked to the increase in Type ll diabetes, an illness we all want to avoid.

 

Following a low GI diet combined with a resistance training exercise plan will lead to weight loss and other health benefits. You will be increasing your intake of fiber which should help prevent cancer. You will look younger as your skin will benefit from the lower consumption of sugar and toxins.

 

So do yourself a favour, knock the high protein low carb diet on the head and start eating low GI foods instead.