Friday, October 26, 2012
Thursday, October 25, 2012
Friday, October 5, 2012
High Protein Diets - Why Add Protein To Your Diet?
By Kevin Iqbal
Protein is a very important component for your body's growth and repair process. It provides 10-15% of energy needed regenerate your body from daily fatigue.
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Protein is a very important component for your body's growth and repair process. It provides 10-15% of energy needed regenerate your body from daily fatigue.
It is necessary for the growth and repair process of your muscles, bones, skin, hair, eyes as well as other vital body tissues. Without it your body's metabolism and digestion processes do not function properly as it provides key enzymes and hormones necessary for these processes to work.
Protein is the 2nd most abundant substance in our bodies after water therefore it just as important to keep you fit and healthy. It helps fight any infections as it is responsible for releasing antibodies to defend the immune system. It also repairs any damaged tissue.
The other big benefit of introducing more protein into your diet is that it helps you lose body fat. It does this by producing more muscle in the body and causing your body to burn more stored fat. You will also find high protein foods are very low in calories, carbs and unhealthy fats as well as being more filling helping you cut down any excess calories from your diet.
Almost 50% of protein needed by the body is naturally produced by the immune system but the remaining protein needs to be sourced by your food intake.
The amount needed by each person varies depending on your age, sex and weight. The average adult needs between 0.6-0.8 grams of protein for every kilogram of body weight eg. someone weighing 70kg would need about 42-56g of protein on a daily basis. For people who are looking to increase their lean muscle this increases to about 1-2g of protein per kilogram of body weight.
In addition to this your daily protein intake does vary if you are male or female. To give you an idea of this see below:
- Average male = 48-63 grams per day
- Average female = 37-50 grams per day
Now that you know how much protein is needed on a daily basis, where can you source the needed protein not produced by your body? The answer lies in eating the right foods.
The main protein food groups are:
- Poultry - lean meats such as chicken breasts, turkey, fish.
- Dairy - eggs, cottage cheese, skimmed milk, low fat yoghurts.
- Vegetables - all the green ones, sweet potatoes, beans.
- Fruit - oranges, mangoes, bananas, pears, cherries, strawberries, etc.
There are many more but these are the main everyday groups which can be easily incorporated into your existing diet. Obviously it sometimes can be difficult to do due to the lifestyles we lead, but adding even just a few right foods will make all the difference and is highly recommended.
You can now see why having protein in your diet is so important to keep you fit and healthy, even more so if you are training to get more lean muscle or muscle mass. It is a long term way of losing weight (and keeping it off!) without all the unnecessary fad diets which seem to come and go always leaving you worse off. It is very simple to implement and can be done yesterday so make a difference now!
You can find more detailed secrets of losing body fat and download a FREE secret report here: Fat Loss Unleashed
Article Source: http://EzineArticles.com/?expert=Kevin_Iqbal
Wednesday, July 25, 2012
Diet Reviews Of Several Well Known Diet Plans
By Jay Hatfield
A review of any diet plan or system will have some pros and some cons to it, and I want to share the results and review of a few of them below. I am listing my successes with each of the diets below, as well as my comments on each based on my experience and research of each of them.
1. Hoodia: I lost 28 pounds but felt jittery and nervous most of the time while I was taking Hoodia. My research about Hoodia is that it does work for a short time for most people, but it is very important to consult your doctor prior to taking any supplement. I stopped taking it after feeling so nervous most of the time while taking it.
2. Sensa: I actually gained weight while I was on Sensa, and when I tried to return it, it was almost impossible to do. In my research of others with this product, they seemed to have the same problem which I had. However, I have also found some people who say it works for them, but I could never talk to them to find out more about how they felt about the product either. If you do purchase this system and you want to return it, make sure you follow the rules exactly and make sure you send it with a delivery confirmation.
3. Weight Watchers: I lost weight with Weight Watchers all three of the times I joined them. I lost an average of 43 to 58 pounds each time. The meetings were informative, encouraging, and uplifting, but the fact that I had to attend a meeting each week was very difficult for me. The meetings were basically pep rallies and I think, for me at least, that it became a repeat of the week before and I eventually lost interest in the meetings. That was the biggest problem for me, but when I stuck to the system and went to the meetings, their plan absolutely did work. The problem I have found to be true for many of the people we talked to was that once you quit going to the meetings, it is extremely easy to regain your weight, plus more. However, that applies to any diet.
4. Jenny Craig: The prepackaged meals worked for me for a short time. The problem I have found from many people in my research, as well as for myself, is that the meals became very boring and as soon as I started eating"regular" meals, I gained my weight all back. I was only able to stay on this diet plan for a little over two months. I lost 23 pounds in that time period, and have heard from others that they had a similar experience like I did. My research indicated that if you can stay at home and not eat out, this plan can work for you, but it can get boring and people say they do feel hungry a lot.
5. Form U Three: As long as I went to their weekly meetings, I did lose some weight, but as soon as I stopped going to the meetings, I gained my weight back. I lost a total of 38 pounds over a four month period. The good thing about Form U Three was that they did teach you how to eat at home and also be able to eat out, but it was very expensive and the meetings were simply weighing in and talking to a weight loss counselor for about 5 minutes, and you were on your way again. I cannot find that this company is even in business any longer.
6. Suzanne Somers: I lost about 26 pounds, but I became very weak physically. I ended up needing to go to my doctor because I was so weak, and he told me to go directly across the street to McDonalds and eat a quarter pounder. I probably was never so happy to abide by my doctor's instruction in my life. I ate a quarter pounder, and believe it or not, I did feel better. He told me I was very low on carbs by attending to this plan.
7. Atkins Diet: l had almost the exact same result with this diet that I had while I was on the Suzanne Somers diet plan. I lost less than 18 pounds on this diet, but I think I would have lost more if I was not so concerned about getting sick again, especially since I personally felt it was very close to Suzanne Somers diet plan. My research did find that the Atkins Diet has been around for a long time and the people who do like it, go on and off of it from time to time. It seems to work if you do not need to lose a lot of weight. The main concern is to be very careful that you are feeling good and if you do become weak, see your doctor right away.
8. Doctor Piatek: I went to a specialist who did a thorough exam and lab work on me. He prescribed medicine and I did lose 38 pounds, but my body built up a tolerance to the medicine and I stopped losing weight after about three months. I continued to take the medicine for another three months, but I never lost any additional weight. I know of others who have taken this exact same medicine and they have told me that it did the same thing with them, however, some of them only needed to lose very little weight compared to me and they seemed to do well on it.
The bottom line of any diet is being able to stick to it, we all know that, but I think the biggest success of any diet is being able to be able to control your hunger. I think if a person can find a plan that helps them to control their hunger, then that is when the most success will come to them. It does take discipline, of course, so I encourage you to become aware of your body and the needs it REALLY has and choose a plan or system that works best for you.
Jay H. has been on diets most all of his life. He has the experience and knowledge to understand how someone who needs or WANTS to lose weight feels, and this, along with his great compassion for overweight people makes him an expert in the field of weight loss. His hard work along with laboratory scientists created Hunger Be Gone and Fat Cell Reducer which has helped him with the weight loss success he has desired for many years. Check outhttp://www.500poundman.com if you want his free ebook and also to see his weight loss pictures. Have a great day.
Article Source: http://EzineArticles.com/?expert=Jay_Hatfield
Monday, July 23, 2012
Healthy Eating
Crucial to our health is regular exercise, food and nutrition. Making the correct choices with our food and drink can protect us all from killer diseases like cancer and heart disease. There are many benefits to becoming slim for life.
Unfortunately, the media is confusing and deliberately so. Fitness magazines want to keep on selling year after year offering new ways to a healthy lifestyle, building lean muscle and losing weight.
Small changes made to your diet will make you feel much better about yourself. Not only will you feel great, you will have control over your weight, improve your complexion and you will save money too!! With a little knowledge, cooking for yourself, your family and friends, will be far more enjoyable than any take away food. Healthier, great tasting food does allow for the occasional "poor choice" food. Anything and everything in moderation.
It is important to understand that constantly dieting and putting on weight, dieting and putting on weight is not only pointless, counter productive but also a danger to your health and can put yourself at risk from heart disease. People who tend to have trouble with stop start dieting often binge eat, don't eat enough, do too much exercise, have poor health and become depressed.
Chocolate is not bad for you. It is surprisingly quite nutritious. It does contain fats and sugars so it best to eat small amounts from time to time. Chocolate contains protein, fats, sugars, vitamin E, calcium, iron, caffeine and anti oxidants.
Tips for healthy eating
- Eat a variety of nutritious foods including wholegrain cereals and breads, pasta, fresh fruit and fresh vegetables
- Only eat foods with a low salt content
- Eat foods naturally low in sugar
- Balance food and exercise - 1/2 hour of walking per day is all that is required to keep your weight constant NOT hours at the gym
- Trim excess fat from meat and lower animal fat intake
- Eat less foods with high kilojoules. Eat more foods with low kilojoules
- Make sure you eat plenty of calcium and iron
- Keep alcohol to less than 1 standard drink per day for women and 2 for men
- Eat at the right times
- Don't miss meals
- Eat little and often to keep up your metabolism
- Drink plenty of water
- Vary your eating plans
- Make fresh home cooked food
- Don't over eat and eat less high kilojoule foods
- A little exercise such as walking the dog is great for you and the dog, and burns calories
- Knowledge is the key!
Kids top tips for healthy eating
Babies should be breastfed for their first year. Ideally, breastfeeding will be their only source of food for the first 6 months and then other food introduced slowly from month 7. If using formula milk, you should be careful in overfeeding.
Children must eat breakfast. They will be able to concentrate better at school.
An ideal lunch box for the kids to take to school could consist of
- A sandwich with cheese, meat, salad or peanut butter. Only use processed meat including ham rarely.
- Cheese slices or a yogurt
- Piece of fruit
- Fresh vegetable sticks
- Baked rice crackers
- Water
Children will want to snack especially after school. Offer something not too big such as a cheese sandwich and a glass of milk.
You should not consider a low fat diet for your child unless directed by your doctor.
Visit Target Healthy Food [http://www.targethealthyfood.com] for advice on food, nutrition and weight loss.
Have a nice day.
Article Source: http://EzineArticles.com/?expert=Justin_Willis
Saturday, July 21, 2012
Healthy Recipe (Ginger Beef)
(Makes 2 Servings) Ingredients • 2 sirloin steaks (4oz each), cut in strips • 1 tablespoon olive oil • 1 small onion, diced • 1 clove garlic, crushed • 2 diced tomatoes • 1 teaspoon ground ginger • 4 tablespoons apple cider vinegar • Salt and pepper Directions 1. Place the oil in a large skillet and brown the steaks in it over medium-high heat. 2. When both sides are well-seared, add the onion, garlic, and tomatoes. 3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine. 4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely. Nutritional Facts (Per Serving) |
Friday, July 20, 2012
What Exactly Is Lactose-Free Milk?
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A lot of people report of physical discomforts and later learn about the possibility that they are actually suffering from lactose intolerance. Lactose intolerance is the body's inability to digest lactose, the sugar form commonly found in milk and milk products. Basically, in order for lactose to be digested properly, it should be broken down into two simpler forms of sugar: glucose and galactose. This is done by lactase, an enzyme produced by the cells lining the intestines. However, some individuals have lactase deficiency which means that their digestive system do not produce enough lactase - or does not produce at all. The fermentation of lactose in the lower intestines thus causes lactose intolerance and triggers different symptoms such as stomach pains, bloating, excess gas, stomach cramps and nausea, among others.
Most people suffering from lactose intolerance have to do some adjustments to their diets. Those who experience severe discomforts may need to totally eliminate the consumption of dairy products and anything that contain lactose from their diet. Meanwhile, those who can tolerate moderate amounts of lactose may consume little quantities of milk products as long as they take it with other foods and meals.
Staying away from milk is not as easy as you may imagine. After all, milk is considered as the main source of calcium for humans and animals alike. You cannot totally eliminate milk because it is also used in other recipes especially desserts. What you can try doing is to prepare your milk-containing food, desserts in particular, at home - with the use of lactose-free milk. Drinking this product and lactose-reduced milk is also recommended.
What is lactose-free milk? Is there really such a thing as lactose-free milk?
You may wonder if there is actually this type of milk - how can milk be actually called milk if it does not contain lactose? You can find lactose-free and lactose-reduced milk at your localgrocery store for sure. However, if you have the habit of reading through the labels of foods that you are about to purchase and consume, you might have noticed that most of these milks indicate that they are 99% lactose-free. Why is this?
It is true that there is no real dairy milk produced without lactose. This type of milk is basically regular cow's milk added with the lactase enzyme during the processing phase. While the lactase is packed or canned together with the milk, it will already start breaking down the lactose into the simpler sugars glucose and galactose. Manufacturers could not claim that all of the lactose has been broken down in the process. Thus, all they could promise is that their product is 99% lactose-free.
Although lactose-free milk products are not totally free of lactase, you can be assured that the 1% wouldn't be strong enough to trigger the discomforts that you suffer from lactose intolerance. If you wish to still continue drinking milk without the pain and gas, you should definitely opt for lactose-free or lactose-reduced milk.
However, if you have been so traumatized by the pains and discomfort that you have suffered from due to lactose intolerance, you can always opt for milk substitutes and alternatives. Soy milk, rice milk, almond milk and coconut milk are the most common milk alternatives that you can both drink and use for cooking, baking and preparing desserts such as ice cream.
Jerry Angeles is a Lactose-Free expert. For more information on What is Lactose-Free Milk, visit http://www.whatfoodsarelactosefree.org.
Article Source: http://EzineArticles.com/?expert=Jerry_P_Angeles
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