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The Deal With Diets (for Teens) – KidsHealth

Jan 18th, 2019
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High-protein diets. Low-fat diets. Vegetarian diets. No-carb diets. With all the focus on dieting, how do you figure out what’s healthy and what isn’t?

People diet for many reasons. Some are at an unhealthy weight and need to pay closer attention to their eating and exercise habits. Some play sports and want to be in top physical condition. Others may think they would look and feel better if they lost a few pounds.

Lots of people feel pressured to lose weight and try different types of diets. But if you really need to lose weight, improving your eating habits and exercising will help you more than any fad diet.

Everyone needs enough calories to keep their bodies running well. Any diet on which you don’t eat enough calories and important nutrients can be harmful. Extreme low-fat diets also can be bad for you. Everyone needs some fat in their diet, so no one should eat a completely fat-free diet. About 30% of total calories should come from fat.

Don’t fall for diets that restrict food groups, either. A diet that says no carbs like bread or pasta or tells you to eat only fruit is unhealthy. You won’t get the vitamins and minerals you need. And although you may lose weight at first, these diets don’t usually work in the long run.

Some people start dieting because they think all the problems in their lives are because of weight. Others have an area of their lives that they can’t control, like an alcoholic parent, so they focus on something they can control their exercise and what they eat.

Eating too little (anorexia) or eating a lot only to throw up (bulimia) are eating disorders. Some people may find it hard to control their eating. They may eat tons of food and feel like they can’t stop (binge eating disorder). Eating disorders are harmful to a person’s health. Someone with an eating disorder needs medical treatment.

Teens need to be careful about dieting. Extreme dieting can cause problems if you don’t get the right kinds and amounts of nutrients. But eating healthy meals and snacks and exercising can help you lose weight and support normal growth. Regular exercise can help teens feel healthier and better about themselves.

The best way to diet is to eat a variety of healthy food. Aim to eat more fruits and veggies, whole grains, and drink water instead of sugary drinks like sports drinks or sodas. Cut back on meats high in fat (like burgers and hot dogs), fried foods, sweets, and other junk food.

If you are concerned about your weight or think you need to lose weight, talk with your doctor or a registered dietitian.

If you are ready to make changes, here are some tried-and-true tips:

How do you know if your diet is out of control? Warning signs include:

If you, or someone you know, shows any of these signs, talk to a trusted adult or doctor.

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The Science Behind the HCG Diet – hCG Injections Shop

Jan 16th, 2019
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The Science behind the HCG Diet

HCG or Human Chorionic Gonadotropin is a hormone produced by both men and women. Women who are pregnant on the other hand, produce a higher quantity of HCG in their placenta. HCG is consists of 244 amino acids. It is a catalyst hormone that stimulates the production of other hormones in the body. HCG also plays a role in controlling womens metabolism.

HCG was first connected with weight loss by Dr. Albert T.W. Simeons back in the 60s and 70s. He gave HCG to boys with low testosterone levels. He found out that the boys starts to lose abnormal belly fat and had slimmed down. From this observation he conducted research. He experimented with various amounts of HCG and its relation to metabolism and weight loss.

Eventually, he discovered through his research that a large amount of belly fat can be lost through HCG hormone and strict diet. Soon, his breakthrough was discovered. Doctors from around the world were coming to Rome to learn more about his discovery.

In 1967, Dr. Simeons published Pounds and Inches: A New Approach to Obesity. The book summarizes and helps delivers Dr. Simeons weight loss findings to the world. In this protocol, the point of focus and the philosophy behind HCG diet is the abnormal fats. HCG hormone allows the body to burn up abnormal fats by working on the brains hypothalamus. Hypothalamus performs important functions such as controlling the appetite and mobilizing stubborn fats. Research shows that following the protocol, HCG hormone can help curb and eliminate cravings for sugar and starch.

In Dr. Simeons Pounds and Inches Away, he said that obesity in all its many forms is due to an abnormal functioning of some part of the body. He believed that abnormal buildup of fats is caused by a disorder and not just by eating more than normal. In his opening pages, he discussed issues of obesity alongside his theory about the accumulating fat disorder. He also tackled ways on how correct it through the three phases of HCG diet.

In the early Neolithic times, a change took place which accounts for the development of todays obesity. The change was the institution of regular meals, the three-meal system. Through Dr. Simeons writing, he examines the concept of regular meals and its connection to stored fats. He discussed that in the Pre-Neolithic time man only ate when he was hungry. When man eats, he only eats as much as he requires stilling the pangs of hunger. Much of his food is unrefined and raw.

But with the advent of regular meals, the body had to take more food at a faster rate. This contributes to an extremely unhealthy trend. Each meal provides the body with nourishment that is not needed at the time. So this nourishment has to be stored somewhere thus leading to obesity we now see. He further emphasized that rather than the regular meals, the pre-Neolithic diet is what our body needs.

Dr. Simeons establishes that body fats are of three types.

It fills the gap between organs, a sort of packing material. It also performs an important function such as protecting the arteries, providing beddings for kidney and keeping the skin taut and smooth. Structural fats also provide the springy cushion under the bones of the feet.

It is the normal reserve of fuel that can be used by the body for energy. Normal fat contains a high amount of calories in a small amount of space. It is reserved for muscular activity and for the maintenance of body temperature. The normal and structural normal fats are both important. Even if the fats will accumulate in the body, it is completely normal and can never be considered obese.

These fats are created by the high intake of sugar and starch in the modern diet. Abnormal fats cause obesity. It is found around the hips, buttocks, stomach and thigh. Abnormal fat is a potential reserve of fuel however it is not readily available to the body. Without proper weight loss methods, it will remain in the body.

When obese dieters try to reduce by eating less, they first lose their normal fat reserves. When these are used up the body switches to structural fats and only as a last resort will the body uses the abnormal fats. However, by that time the body is too hungry and too weak to properly exercise. Yet the body has changed very little.

There are many glands in the body that regulates normal body activities. This gland includes the pituitary glands, thyroid glands and adrenal glands. Dr. Simeons debunks various obesity myths around these glands and connects it to weight loss. However, after a series of test, he found out that there is no correlation among the glands with weight loss.

Dr. Simeons made an interesting connection between the concept of a bank and how fat works in our body. Our fat storage works like bank accounts. When the body absorbs more fuel than what is needed, the rest is locked away for large amounts of time.

In order to lose weight, he emphasizes that we must understand how our body deposits and withdraws fat. When we eat large amounts of food all at once the fat deposit grows rapidly. This system of eating causes an exhaustion of the fat-bank. The fat center will take a large amount of food than the usual. This overpowers the Diencephalon or Hypothalamus, the part of the brain that manages the withdrawal and deposit of fats which leads to obesity.

Dr. Simeons narrowed the main causes of obesity into three.

1. Psychological aspect – Dr. Simeons believed that emotional eating is an instinct gratification by a part of the brain. When a person is unhappy and lonely he can use this outlet to pent-up instinct pressure. When this happens, no amount of happiness and gratification of other instinct can correct the condition.

2. Compulsive eating – Dr. Simeons believed that most people who are obese do not suffer from compulsive eating. They are truly hungry. Their sudden desire for sweets and other foods can allay their pangs of hunger. However, some obese does experience compulsive eating. It comes on with an attack and not because of real hunger.

3. Reluctance in losing weight – Dr. Simeons points out that some patients do not like the idea of losing weight. They are deeply attached to their fats. Some are afraid to lose weight fearing that people will like or be jealous of their figure. Others are deeply attached to their obese childhood. To some, being obese is their source of pride.

Dr. Simeons also studied the diencephalon or hypothalamus. He connects it with how the body stores and burn fuel. He believed that hypothalamus has something to do with how the body stores fat. He thought that if he can tap into the diencephalon center, he could discover ways on how obese can lose weight that has not yet examined.

There are early signs and symptoms of obesity as concluded by Dr. Simeon.

Common signs include:

1. A buildup of excessive fats around the hips, thighs, abdomen, upper arms and chin.

Less obvious signs which were examined by Simeon to be true with obese:

1. Two upper front teeth that are disproportionately large.

2. Dimple on both sides of the sacral bone just above the buttocks.

3. A pad of fat on the inside of the knees.

Clinical symptoms of obesity include:

1. Rheumatic pains

2. Frequent headaches

3. Frequent headaches

4. Lethargy

Dr. Simeons first used HCG to help speed up puberty with underdeveloped children in India. He gave them several hundred international units twice a week. As a result of these injections, Dr. Simeon made a few discoveries.

1.First, the small daily dose was just as effective as the larger dose given twice a week.

2.Second and one of the most important discoveries was that the patients began to lose large appetite even without being on a restrictive diet.

3.Third, he noticed that the body shapes began to change. He believed that this was because of the abnormal fats moving away from the hips. The fats become available as fuel for the body to burn. The abnormal fats are a new source of fuel which can be used as a replacement for foods. This answers his questions as to why the boys were not hungry even on a restricted diet.

4.A higher dose of HCG does not cause any harm to the body.

5.Patients on 500 calorie diet were able to go on their normal day.

His discoveries had made it clear that with HCG, the body can transition from using the normal fat reserves to the abnormal fats.

Dr. Simeon began to develop his theory of HCG injections and weight loss after a series of test. He discussed how pregnant woman can drastically lose weight without feeling hungry. He also believed that in pregnant woman abnormal deposit of fat is not created due to the presence of enormous quantities of HCG in the body.

Human Chorionic Gonadotropin was created long before its effects on the body were truly understood. It has been used for over a century in the development of the first pregnancy test. Gonadotrophin means a sex-gland directed substance or hormone. However, Dr. Simeons points out that HCG has no effect on normal sex function.

Dr. Simeons found out only 125 units of HCG hormone each day is needed to lose weight. With 500 calorie diet, an obese patient can lose at least one pound each day. He believes that HCG can also cure complicating disorders that are often associated with obesity.

1.Diabetes – His research revealed that HCG diet has the ability to lower the blood sugar. The diabetic patients blood sugar often reaches the normal level in 2-3 weeks. It is often possible to stop all insulin treatments after the first few weeks with HCG.

2.Rheumatism – Rheumatic pains can also decrease after few days of HCG treatment. It allows obese patients to stop using cortisone medicine for a while without a recurrence of pain.

3.High Cholesterol – Obese patient with abnormally high cholesterol has been seen to decrease when treated with HCG.

4.Gout – HCG can help patients with gout pain even if the blood uric acid increases during treatment.

5.Blood Pressure – During HCG diet, the blood sugar of patients may drop. This is one of the significant discoveries with the use of HCG.

1. What are the side effects of HCG? – Similar to other diets, there are a few minor side effects that you should be aware of. Some of these side effects can include irritability, fatigue, headache and restlessness. However, these side effects tend to be from the protocol and not the HCG. In most cases, it can be corrected by menu adjustments.

2. How many calories should I eat a day? – The original protocol of Dr. Simeons recommends a maximum of 500 calories a day. However, this is a strict protocol. You cant just eat anything that equals to 500 calories.

3. Do I need a Prescription to do the HCG diet? – No. You dont need a prescription to order your HCG. In fact, you can order it here.

4. Will I feel hungry while on the HCG Diet? – You will likely feel hungry in the beginning but that usually goes away. Your body will soon adjust to the lower calorie intake.

5. Can men use the HCG diet? – Yes, both men and women can use HCG diet to lose weight.

6. How long does the diet last? – You can do a 23 day or a 40-day cycle round depending on how much weight you want to lose.

7. Does the diet really work? – HCG diet has proven to work. Majority of people who tried and adhere to every requirement of the protocol have achieved their goal.

8. How much weight will I lose? – Men typically lose 1 pound a day. Women, on the other hand, lose an average of pound a day.

9. Do you need to exercise on the HCG diet? – Since it is a very low-calorie diet of 500 calories a day, there is no exercise required. In the original protocol, exercise is actually prohibited outside of normal daily activity.

10. Is HCG Diet dangerous? – No. HCG Diet is completely safe.

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HCG Diet Plan – Printable 7 Day Meal Plan – HCG Food List

Jan 16th, 2019
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What Is HCG Diet?

The HCG diet plan revolves around a female hormone called Human Chorionic Gonadotrophin. It is a hormone pregnant women make early in their pregnancy. The diet was developed by an English endocrinologist, Dr. Albert T. W. Simeons.

HCG has been put into hcg diet drops and sprays or hcg injections. You can get injections from your doctor that you take while following a very low-calorie diet. Alternately you can use the diet drops.

The HCG affects your metabolism by telling your body to open fat stores.

When you follow a very low-calorie diet and take the drops or injections at the same time, you can lose up to a pound or more per day. At least that is the claim. When following the HCG diet you adhere to a strict 500 calorie diet plan.

There are HCG meal plans and an HCG diet food list that will outline which foods you can eat while on the hcg diet plan.

There are also many HCG diet recipes you can make while on this diet.

There are few HCG diet dangers to know about before starting on the HCG DIET PLAN.

This diet could increase blood pressure, however, some people actually report a lowering of blood pressure. It may dependon how your individual body handles this diet. You should talk to your doctor before starting this diet, especially ifyou already have high blood pressure.

Since you are eliminating quite a bit of the fat there is some risk of gall stones.Cleansing your gall bladder first is a good thing to do before starting, especially if you are prone to gallstones or have had themin the past.

As you are taking a female hormone there is a fair possibility you may get bloated. In order to combat this make sureto drink a lot of water.

Dont be surprised if you dont go to the bathroom every day. Since you are not eating much you may not gomore than every 2 or 3 days in fact.

This may occur as your body adjusts to the diet and the hormones.

Since you are following such a low-calorie diet on the hcg diet plan, dizziness can occur. When on the diet make sure you have a few dayswhere you dont have to do anything strenuous so if you get dizzy you can easily sit down.

Caused by low potassium in the diet. Taking a potassium supplement or multi vitamin that will help.

This is another possible side effect.

There are 3 stages to the HCG diet

This is the first stage and you start with taking the HCG along with high carb foods and fats.By eating in the manner your body will begin to adapt to the effect of the Human Chorionic Gonadotrophin.

In this second stage of the diet you start on the very low-calorie diet and the same time take the supplements, drops or injections.This is the fat lose stage.

The 3rd and final stage of the HCG diet is the maintenance stage where you are not allowed to eat starches or sugars fora certain length of time.

Most calories on this hcg diet meal plan will come at lunch and dinner. Solid foods are not allowed at breakfast.

DAY 1

BREAKFAST

Herbal tea with saccharin or Stevia (sugar is off-limits; about 2-7 calories in 1 portion) or black coffee with 1 tbsp skim milk (only one tablespoon per 24 hr period is allowed; all about 4-6 calories)

MIDMORNING SNACK

1 apple (78 calories)

LUNCH

2-3 ounces of chicken breast (boneless; 70-105 calories) with sliced tomatoes (about 20-30 calories)

2 -3 pieces of Melba toast (40-60 calories)

MID AFTERNOON SNACK

A few strawberries (about 30-40 calories)

DINNER

2-3 ounces of tilapia grilled with some pan-fried onions plus some shredded cabbage topped with freshly squeezed lemon (about 56-83 calories)

Total: about 403 calories

DAY 2

BREAKFAST

Herbal tea (1 mug = 2 calories) with Stevia (1 tsp. = 0 calories) or saccharin (1 tsp. = 5 calories) (about 2-7 calories in 1 portion)

MIDMORNING SNACK

1/2 grapefruit (about 65 calories)

LUNCH

2-3 ounces of lean turkey burger (84-126 calories)

Green spinach (1 cup = 7 calories), kale (1 cup = 34 calories) or Swiss chard (1 cup = 7 calories) salad with squeezed lemon juice (1-2 calories) (all about 8-36 calories; it depends on what you to choose)

MID AFTERNOON SNACK

Blueberries (1 cup = 83 calories)

DINNER

3 ounces of shrimp (90 calories) with 3 ounces asparagus (18 calories)

1 orange (47 calories)

Total: about 469 calories

DAY 3

BREAKFAST

Tea or coffee as before (2-6 or 4 calories accordingly)

MIDMORNING SNACK

1 orange (47 calories)

LUNCH

3 ounces turkey (101 calories)

2 cups steamed carrots (1 cup = 82 calories) or mushrooms (1 cup = 77 calories)

MID AFTERNOON SNACK

1 apple (78 calories)

DINNER

Beet greens (1 cup = 8 calories) or spinach salad (1 cup = 7 calories)

3 ounces steamed lobster (without shell, 81 calories)

Total: about 485 calories

DAY 4

BREAKFAST

Green tea with Melissa, Stevia (1 tsp. = 0 calories) or saccharin (1 tsp. = 5 calories) (1 mug = about 2-7 calories)

MIDMORNING SNACK

1/2 grapefruit (about 65 calories)

LUNCH

cup tilapia (128 calories)

1 cup Brussel sprouts (50 calories)

MID AFTERNOON SNACK

grapefruit (about 65 calories)

DINNER

3 oz lean beef steak (159 calories)

Total: about 474 calories

DAY 5

BREAKFAST

Black coffee with 1 tbsp. skim milk (about 4-6 calories)

MIDMORNING SNACK

1 cup strawberries (82 calories)

LUNCH

4 0z. grilled chicken breasts (bone and skinless; about 140 calories)

1 cup beet greens (8 calories)

MID AFTERNOON SNACK

1 cup blueberries (about 83 calories)

DINNER

cup shrimps (about 159 calories)

1 cup lettuce (15 calories)

Total: about 493 calories

DAY 6

BREAKFAST

Herbal tea with saccharin/Stevia (about 2-7 calories per mug)

MIDMORNING SNACK

1 cup blackberries (62 calories)

LUNCH

4 oz. lean cooked beef (212 calories)

1 cup lettuce (15 calories)

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HCG Diet : iHCG Injections – Real provider of HCG shots …

Jan 16th, 2019
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HCG stands for Human Choriogonadotropin, the hormoneproduced by pregnant women in the early stages of pregnancy. Research suggestsa small, daily HCG Injection (approx. 125 IU to200 IU) may result in a weight loss of 1 to 2 lbs per day, and often more. Thisprogram must be accompanied by the VLCD (very low calorie diet, of apprx. 500calories/day).

Our approach to the HCG Diet is very simple and costefficient. Our Customers can order real injectable HCG through our shop,without a prescription. Doctors and weight loss clinics are cashing inridiculously on this popular diet by imposing high consultation, prescription,and administration fees. Reportedly, the charge for a month of HCG Injectionsis around US$ 1000. Save this money right now and get the same quality productat a fraction of this cost !

The HCG Hormone(human chorionic gonadotropin) is usually produced by a woman during pregnancy.Besides other functions it supports the developing fetus, by making sure thereare enough resources for a healthy growth. The nutrition is generally extractedfrom the food intake of the pregnant women.

If a shortage of food intake is detected, HCG willutilize the mothers fat reserves to feed the growing baby. This simple, andyet very effective emergency measure, developed by nature, is used by HCGDieters. After HCG is administered, the body is tricked into an emergencysituation by starting the VLCD (very low calorie diet). The body will startbreaking up the fat reserves, and dispose of thesegradually.

You do not have to be pregnant to take advantage of thisprocess. HCG can be used by women and men. It is perfectly safe, just thinkthat a fetus is subjected to this hormone 9 month long, in much higherconcentrations than what is actually needed for the HCGDiet.

The internet isfull of success stories and postings by dieters that achieved stunning longterm results with this system. The HCG Diet is truly the most effective systemto shed weight.

It all started whenthe late BritishPhysician, Dr. A. T. W. Simeons discovered the HCG weightloss protocol over fifty years ago.He devoted years toresearching various patients suffering from obesity. During this time, Simeons noticed several importantfactors including the lack of symptoms one would expect from a patient on avery low calorie diet. For example, his patients had no headaches, hungerpains, weakness, or irritability as long as the low calorie diet was combinedwith HCG Shots.

Tens of thousandsof people used this simple, inexpensive, safe treatment andachievedsubstantial and permanent weightloss.

The mainproblems that overweight people deal with are massive, intense, constantphysical hunger; food cravings and uncontrollable urges to eat when not hungry;low metabolism; and anhigh amount of fat stored in stubborn secureproblem areas such as the hips, thighs, buttocks, and waist. TheHCG weight lossplan helps with all theseproblem along with the HCGInjections.

This book very popular in HCGCircles and is based on the theories discovered by Dr. Simeons. You may want tobuy a copy for your study.

More and more doctors are agreeing with Trudeau’sorganic HCG Dietapproach to the original500 calorie diet, or very low calorie diet (VLCD) while others, such as Dr. Beluscio,the creator and advocate of oral HCG, completelydisagree from any variations from the original protocol.

While pharmacies rush to stock additional suppliesof HCG, and health food stores up their orders oforganic fruit, one thing is certain- Kevin Trudeau has brought new light to theHCG Diet, with thousands of new HCG Dietersalready losing a their pounds and quickly becoming believers!

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hCG Diets – Myths and Facts | Hormone Health Network

Jan 16th, 2019
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According to the National Institutes of Health (NIH), about two-thirds of adults in the United States are overweight or obese, putting them at risk for health problems like diabetes and heart disease. Many peopleabout 114 millionstruggle to lose weight, spending $60 billion or more on weight loss products each year.

Experts agree that the healthiest way to lose is weight is gradually, through lifestyle changesmaking healthy food choices, watching portion size, and exercising each day. Still, many dieters are drawn to the quick weight loss promises of the human chorionic gonadotropin (hCG) diet. They wonder: Does it work? Is it safe?

Decades of scientific research have shown that hCG does not help people who are overweight or obese to lose extra pounds. So why do people lose weight on the hCG diet? Doctors say its not the hCG. People lose weight because theyre only eating 500 calories per day on the diet.

Experts worry that this diet puts peoples health at risk.

In general, women need 1,600 to 2,400 calories per day and men need 2,000 to 3,000 calories per day to maintain a healthy weight. Following a healthy diet when eating only 500 calories a day is possible. But eating so few calories could be unsafe and should be done only under a doctors guidance. Even if youre not dieting, using hCG could be harmful.

This fact sheet was developed to address myths about the hCG diet, to provide facts about its use, and to suggest safer options for losing weight.

Human chorionic gonadotropin is a hormone produced during pregnancy to help nourish the growing fetus. The U.S. Food and Drug Administration (FDA) approved hCG for a number of medical uses. Doctors most often prescribe it to treat infertility. hCG helps a womans eggs to mature and be released from the ovaries.

Health care providers understand that hormones are powerful and must be prescribed with caution. A bit too much or too little of any hormone can result in health problems. For this reason, doctors must keep a close watch on treatments that affect hormone levels.

Besides using hCG to treat infertility and other approved purposes, some people have been using hCG hoping to lose weight and reshape their bodies. The FDA has never approved hCG for this purpose, however.

According to the FDA, there is no scientific proof that hCG increases weight loss beyond what people lose from cutting back on calories. Many research studies have shown that hCG does not move fat away from problem areas in the body or decrease the feeling of hunger that goes with low-calorie diets.

People are using two types of hCG to try to lose weightprescription hCG, which is given by injection (using a needle), and hCG dietary supplements, taken by mouth as drops or pills. Health professionals have concerns about both types.

irregular periods and vaginal bleeding

breast enlargement

ovarian cysts

breast tenderness

blood clots

blood clots

breast tenderness

decreased sperm production and infertility

headaches

possible increased long-term risk of breast cancer for pre-menopausal women

Doctors worry that injectable hCGwhich can affect sex hormones in both men and womencan cause harmful or unexpected effects.

Doctors also worry that hCG might not be safe in those with liver, kidney, or heart disease.

hCG is a protein, so it is broken down as food when taken by mouth. This process makes it inactive, meaning the hCG contained in drops and pills will have no effect on the body.

A homeopathic form of hCG is sold widely as an over-the-counter supplement. Homeopathy seeks to trigger the body to heal itself by giving very small doses of highly diluted substances. Most homeopathic products are so diluted that none of the healing substancein this case, hCGremains.

Whether or not an over-the-counter product actually contains hCG, doctors have concerns about the safety of dietary supplements. The FDA does not regulate food supplements the way it regulates prescription drugs. So trying to figure out if a particular product is safe can be confusing.

Internet sites selling hCG products online, for example, often do not list the ingredients in their product. Even when ingredients are clearly listed on the package, there is no guarantee that the contents are exactly what the package says. Supplements can contain too much or too little of the ingredient you wantor none at all. They can contain potentially harmful substances that arent listed on the label. Evena product labeled natural is not necessarily safe.

The FDA and the Federal Trade Commission (FTC) recently warned companies that sell homeopathic hCG products that they are breaking the law by selling drugs that have not been approved, and by making unproven claims about their effects. The FDA and FTC also caution that these products may be unsafe.

A 500-calorie diet makes it hard to meet our nutritional needs. We need more than 40 different nutrients for good health and should be eating 5 to 9 servings of fruits and vegetables a day. Multivitamins are not a solution to eating a poor diet. A very low-calorie diet can also cause gallstones, an irregular heartbeat, and other health problems.

Some people with health problems related to their weight might be candidates for a very low-calorie diet, but they must be carefully supervised by a health professional.

Doctors agree that the best way to lose extra pounds and keep them off is to eat a healthy diet with plenty of whole grains, vegetablesincluding legumes like peas and beansand fresh fruits, and to limit fried foods or fatty meat products. Drinking water instead of sugary sodas and being sure to exercise for 30 minutes a day, most days of the week, are also key.

For more information on safe ways to lose weight, in general, and a safe very low-calorie diet, in particular, please visit the NIH Weight-Control Information Network Web sites shown below:

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hCG Diets – Myths and Facts | Hormone Health Network

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24 Amazing Home Remedies for Weight Loss | Organic Facts

Jan 14th, 2019
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For a majority of people, losing weight is rather difficult, which could be for several reasons such as hormonal imbalance, unhealthy eating habits, improper lifestyle, sleep deprivation, stress or slow metabolism.Well, there are several home remedies for shedding those extra kilos, which include, doing yoga, having a well-balanced diet that includes more fruits and vegetables and less junk food, doing regular exercises, cutting down on sugar and high-glycemic index (GI) food, and the like. So, lets look at how to lose weight and stay fit in these quick simple ways.

Unfortunately, many of the trendy ways to lose weight are not healthy, and crash diets can actually be terribly dangerous for your long- and short-term health. While the best weight loss solution involves patience, determination, and resilience, combined with a proper diet plan, exercise, and lifestyle alterations, there are a few shortcuts that you can implement if you need to lose weight in a hurry.

Here are some simple home remedies for healthy weight loss:

Consuming honey with lime is recommended for weight loss. Honey with lemon and warm water is a good way to start your day. Honey has a significant role to play in weight loss in naturopathy.

Green tea is another way of reducing weight. Green tea is known to contain a powerful antioxidant named epigallocatechin gallate (ECG). This antioxidant is known to stimulate the fat-burning process in the body, as found by researchersKao, Hiipakka, and Liaofrom the University of Chicago, US. So,it is highly recommended for weight loss programs.

We all get thirsty, but sports drinks, sugary juices, or alcohol dont fill us up in the same way that an equivalent amount of calories from food do. Eliminate them from your diet and switch towater. Ideally, aperson should drink 2-3 liters of water daily.It boosts your metabolic rateand increases urination, whichhelps you losemorewater weight and prevents water retention.

Vegetables,unlike white grain foods, are made up of complex carbohydrates, which means they take longer to digest, leaving you feeling full and satisfied. ResearcherCharlotte Erlanson-Albertsson, in a 2015 report published inPlant Foods for Human Nutrition (Dordrecht, Netherlands), stated thatthylakoid found in spinach can curb cravings and hunger which can further help in weight loss. Furthermore, since vegetables are composed of a high percentage of water, they stimulate urination and a release of excess water weight.

Anything made ofwhite grainis going to make you gain weight because it is composed mainly of carbohydrates, which are quickly digested, are high in sugar, and leave you feeling unsatisfied, with a propensity to eat even more. These empty calories are theoppositeof what you should consume to lose weight fast!

People wanting to lose weight can opt forlow-energy densityfood, includingfruits, vegetables, fish, grains, beans, and lean meat. The inclusion of vitamin C-rich foodssuch as lemon and amla (Indian gooseberry) also helps in losing weight. For sufficient protein requirements, soya and sprouts can be included in your diet.

Probably the easiest thing to do when we are on the run is to satiate our hunger pangs by consuming fast food as it is easily available. They also contain large amounts ofsodium, carbohydrates, and fat, which are a complete no-no for us. Thus, make time in your schedule for healthier options. We tend to eat fast food quicker due to additives and eating something on the runincreases the chances of overeating.

While some personal trainers might not suggest this as the best option, if you are trying to lose weight, thecaffeinewill give you an extra boost of energy, pushing you to work out a bit harder and longer, burning out a couple hundred extra calories with each workout.

Byexercising,your metabolism will improve. For example, alternate your workout regime with push-ups, lunges, sit-ups and the like, so that your body doesnt get used to a routine.Alternatively, try doing yoga. This also aids in weight loss. Dontjust exercise once a day; you want to keep your metabolism working at a highrate throughout your waking hours, sobreak up your workoutsinto smaller periods evenly spread out during the day.This way, your body will continue burning calories more consistently and at a higher rate forlong.

Adding sugar to fruit juices, coffee, and tea will increase calorie consumption as studied byMalik et al, 2006from the Harvard School of Public Health. Instead of sugar, it is advisable to switch to honey. Honey contains fructose and glucose in nearly equal proportions and it does not add too many calories to the body.

Researcher Heather J Leidy, from the University of Missouri, Columbia, has stated in a research paper published in the Journal of Nutrition,that eating in small quantities at regular intervals increases metabolism, improves glucose and insulin control, reduces hunger and eventually the body weight. By eating smaller quantities, you will be supplying a more limited amount of energy that is equivalent to your bodys energy requirement. Eating in small cups and bowls canhelp in eating less food per meal. Also, having early dinner further aids in losing weight!

People who eat slowlyconsistently consume fewer calories and dont suffer from obesity nearly as often. Slow down your eating time, allowing your stomach to digest and feel full throughout the meal, which will help you only consume what your body actually needs. Dr. Yong Zhu, in a 2014researchreport published in the Journal of the Academy of Nutrition and Dietetics,suggests that increasing thenumber of chews before swallowing may help to reduce food intake and aid in weight management.

Your body needs acertain amount of sleep, and when it doesnt attain its optimal amount, it will try to satisfy that lack of other things, such as craving food. Furthermore, if you sleep well,youll be more likely to be active during the day, less likely to skip the gym, and less prone to go for a high-sugar energy-boosting meal to give you that extra push.

Although many people say that they have replaced their smoking habit with snacking to satisfy their oral fixation,smokingalso keeps you from feeling healthy and going to the gym. You should go jogging and workout for a longer period. This will ensure that you are taking positive steps to manifestthat change.

Oat Bran

Branis one of the highest fiber foods out there, whichnot only keeps you full but also fastens your digestion and eliminates waste effectively. This way you will lose weight and also stop yourself from overeating.Bran also absorbs fat, thereby lowering your cholesterol levels and boosting your metabolism.

Mushroomsare often turned to as a meat substitute because they can fill a similar role in your diet. They are in fact a low-calorie and low-fat alternative. Studies have shown that people who replace meat with mushrooms even once a week show significant weight loss in a short period of time.

Thehealthy gut micro-florathat is included in healthy forms of yogurt helps to optimize your nutrient absorption, reduce fat intake, and speed up your digestion. It also helps you feel full without boosting your calorie intake.

High-sodium foodsmight be exactly what you crave when you are on a diet. However, salt causes your body to retain water, and increases your blood pressure, making you feel exhausted and more likely to sit on the couch and binge.

Some people balk when they hear that olive oil canaid in theweight loss process, but the types of fat included in olive oil, particularly oleic acid, trigger feelings of satiety in your body, reducing your chances of overeating. Besides, the beneficialomega-3 fats in olive oilwill help increaseyour energy levels and eliminate bad cholesterol from your system.

Cabbageis considered to be one of the negative calorie vegetables because it is believed that it takes more calories to digest than the calories actually found in cabbage. Cabbage can be added to vegetable juices and salads for effective weight loss to take place.

A researchconducted by the University of Liverpool and headed by lecturer and senior researcher, Dr. Harrold, suggests that intake of prunes as part of a weight control diet can improve weight loss.

Many people have the habit of drinking soda when they are thirsty. Sodas contain added sugars, which add to your weight. Even diet sodas contain sugar in smaller quantities. Instead, it is advisable to drink other liquids, such as water, lime water, and fresh fruit juices. Avoiding carbonated drinks is often a very important tip in any weight loss regime.

Crash dietsdo not help in burning excess at. They actually trigger the body to break down its own muscle mass, which is not good for the body. Even if there is a slight reduction in weight with crash diets, results have shown that people have gained more weight in the long run.

Apart from the weight loss remedies mentioned above, there are myriad potentialways to handle childhood obesity. Following are some of the most common and successful techniques for reducing childhood obesity and promoting weight loss.

By urging children toeat more fruits and vegetables, you can inspirethem to lead a healthier lifestyle that is actually fun for them! Replacesoda and sugary drinkswith water, milk, or fruit juices. Healthy after-school snacks and eating 4-5 small meals per day can help keep their appetite satiated, without resulting in binge eating of unhealthy foods that further result in childhood obesity.

Allow children to make healthier choices as an alternative and do not teach them about the complicated rules ofcalorie counting and nutrition as that may only make them feel guilty.

Obesity oftenruns in familiesbecause children do what their parents do. For this reason, if you want to help your obese child lose weight, be a role model! Eat healthier foods, but also, start riding your bike more often become more active and fit. Try to get your children to beactive for at least 60 minutesper day and promote activities like football, baseball, or any other sport. Also, try toprepare more meals at home, particularly breakfast and dinner.

Sedentary activitynot only promotes snacking, over-eating, and eventually obesity, but also decreases the physical movement and activity among children. So limit sedentary activities such as watching TV, playing video games and the like.

There are plenty of other options that can be applied to your childs lifestyle and behavioral patterns, but the aforementioned have been tried and tested, and can definitely solve the problem of childhood obesity.

How to lose or reduce weight?

There are many effective ways to lose weight, such as eating a high-protein, low-fat diet, working out 5-6 days a week (particularly cardiovascular exercises) drinking water before meals, adding caffeinated beverages to your day, eating food slowly, andincorporating high-fiber foods in your daily diet. You can make lifestyle or diet changes, or a combination of both, and you can see results quickly if you stick to your program.

How to lose weight fast?

If you want to lose weight fast, immediately change your diet to include high-fiber and high-protein meals, cut out unnecessary snacks, sugars, and sweets, and push yourself to go to the gym. By combining exercise with a focused diet, and centering your workoutsaround cardiovascular and core workouts, you can lose weight quickly!

How to lose body fat?

You canreduce quickly by adding protein-rich meals to your day, cutting out all unnecessary snacks andsimple sugars from your diet, drinking a lotof water, and consuming more fiber. These strategies, when combined with a solid workout regimen, can help your body burn fat easily. Also, this will prevent overeating and optimize your metabolism.

How to lose stomach fat?

Stomach fat can be unattractive, but you can lose it in many ways, such as by adding cardiovascular workouts to your daily routine, focusing on core workouts, and avoiding empty calories. Things like alcohol and sugary, processed foods will often end up being stored as adipose tissue in your stomach (popularly known as the beer gut), so eliminating these foods from your diet is essential. Reducing stress levels can also helpto eliminate stomach fat.

How to burn fat?

You can burn fat most effectively by performing aerobics,which is an effective form ofcardiovascular exercise. Other forms of the same include running, swimming and biking. Also, cutting carbs and calories will force your body to work harder and boost your metabolism. High-intensity workouts are also very effective for fat burning. Burning fat can sometimes feel impossible, but there are so many ways to do so, and the important thing is to keep trying and never give up!

What to eat to lose weight?

Eating with a point of view to lose weight maysound counter-intuitive, but your diet is a key part of your weight loss goals. You should eat high-protein and high-fiber meals, as these will fill you up, allowing you to reduce your intake of calories and carbohydrates, without compromising on your nutritional needs. You should also eat healthy fats, fruits, and vegetables, and avoid processed food or those with trans fats.

How to lose weight fast for women?

For women, rapid weight loss strategies include drinking more green tea and water and avoiding sugary foods, including chocolate and desserts. Regular cardiovascular exercise can also help in losing weight, as it can boost the metabolism and make your body burn fat more effectively. Moreover, adding fiber and protein to your diet catalyzes the weight loss process!

How to lose weight naturally?

You can lose weight naturally by cutting down on your calories and carbs, boosting your protein and fiber intake, and drinking more water.All these factors can help you reduce weight, cut down on fat storage, and prevent overeating. Natural weight loss is simple, provided you are willing to put in the effort!

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Is the Isagenix Diet an Effective Way to Lose Weight?

Jan 13th, 2019
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Losing weight can be frustrating and a struggle. When results dont happen fast enough, it causes many people to consider using diet products to speed up the process. At the same time, there is hesitancy and concern about the effectiveness and safety of taking weight loss supplements.

Being hesitant about taking supplements is good because it causes you to think. It motivates you to care about your health and learn more about a product before using it.

Isagenix is one of many weight loss products on the market. The creators claim to offer science-backed supplements that work. They make incredible health claims that sound good, but are they true?

Before taking Isagenix, it will be important to learn if its really effective and safe for weight loss or just another expensive fad diet.

The Isagenix program was founded in 2002 and is a multi-level marketing company. This means the company offers money to consumers to sell their products and once you become a distributor, you recruit additional salespeople to make a profit. You also make money through direct sales to customers. In other words, the company is based on a pyramid selling strategy.

According to the Isagenix website, their vision is to impact world health and free people from physical and financial pain. Evidently, taking their supplements can make you healthy and selling their products can make you rich.

The Isagenix 30-Day System is one of the primary products promoted on their website. Its marketed as a cleansing and fat-burning starter program that can be used long-term for healthy weight loss. The cost is not cheap and retails for about $379 dollars per month.

Isagenix offers a variety of supplement programs based on specific goals. Some of their plans include supplements for performance, healthy aging, and personal care. Weight Wellness is considered their primary program for weight loss.

The 30-Day Isagenix System is marketed as a long-term flexible weight loss program. This appears to be the most popular among the seven different options available. The program consists of shake days along with two cleanse days per week.

The program works by replacing two meals per day with an Isagenix shake (240280 calories). Your third meal would include a healthy meal between 400 and 600 calories. This equates to only 1,160 calories daily and considered a very low-calorie diet.

Cleanse days are recommended one or two times weekly. Instead of using shakes or eating a meal, you consume four small servings of Isagenix Cleanse for Life drink. You are also allowed to eat a tiny amount of suggested fruits and Isagenix-approved snacks.

The cleanse days are meant to flush your body of toxins and considered a form of intermittent fasting. Intermittent fasting is an eating pattern where you cycle between eating and fasting (not eating).

The program also includes taking supplements said to help with cleansing and weight loss. These include an Isagenix fat burner capsule called a Natural Accelerator and Isaflush laxative capsule used for cleansing.

According to the 30-Day System, you will experience consistent weight loss, satisfy unhealthy food cravings, and improved muscle tone. Isagenix claims to provide healthy weight loss and support the bodys natural detoxification system. However, this claim or any of their product claims have not been evaluated or approved by the Food and Drug Administration (FDA).

Isagenix offers many products, with the 30-Day System being the most popular. The supplement bundle contains shakes, cleanses, snacks, fat burners, and other items that claim to help you achieve and maintain weight loss results.

The following is a list of products and ingredients included with the 30-Day System:

Isagenix can help you lose weight but not in a healthy way, according to nutrition experts. The program restricts calories so you are eating next to nothing and instead consuming portion-controlled shakes and snacks. Youre not learning how to eat a balanced diet containing real food for sustainable weight loss.

Any restrictive diet will cause weight loss because youre creating a caloric deficit. It doesnt matter if the calories are coming from whole foods or meal replacement shakes. If you dont eat enough, you will lose weight, period.

Your body requires a certain amount of calories for healthy weight loss. On average, a female should consume about 1,500 calories daily to lose one pound per week. Its recommended the average male consume about 2,000 calories daily for the same result.

The Isagenix 30-Day System falls way below the average daily recommended calories for healthy weight loss. Shake days can range between 1,160 to 1,500 calories and only a few hundred calories on cleanse days.

Isagenix does use caloric restriction and intermittent fasting shown to promote weight loss, but the methods and products remain questionable.

Restrictive diets like Isagenix are just not sustainable according to nutrition experts.

Because the program is very restrictive, it falls into the category of a fad diet. Fad diets by definition are diets characterized by highly restrictive or unusual food choices. They also make weight loss and other health claims without sufficient evidence to support their promises.

The Isagenix program restricts calories and limits necessary fuel to your body. It can leave you feeling hungry and potentially nutrient deficient.

Restricting too many calories can also work against you. Your body recognizes the need for calories or energy to run efficiently. Without sufficient calories, the body shifts into survival mode by slowing metabolism to preserve fat stores to be used as energy in the future. This eventually leads to the inability to lose weight, frustration, and yo-yo dieting.

Restrictive diets like the Isagenix program set people up for failure because youre not eating real food. Instead, you are consuming diet shakes and supplements as your main nutrition. This is not realistic or sustainable long-term. Studies show that approximately 95 percent of dieters regain their weight plus more from diets like Isagenix.

The Isagenix diet doesnt teach lasting change. In other words, it doesnt help you develop healthy eating strategies that are sustainable. The best and proven method for healthy weight loss is eating a wide variety of nutrient-rich whole foods.

Isagenix does offer a structured program that limits calories and provides portion control. This could be considered a plus for those who struggle with overeating and portion sizes.

The convenience of pre-packaged food products delivered to your doorstep is another allure for dieters using Isagenix. Having meals ready to go saves time and accommodates busy lifestyles.

One of the cons of the Isagenix diet is it not being real food. The products are highly processed, containing lots of sugar and additives.

The Isagenix diet attempts to make up for a lack of real food nutrients in their weight loss program by loading their products with herbal blends, vitamins, and minerals. According to nutrition experts, there is no replacement for nutrients that come from consuming whole foods.

The 30-Day System doesnt teach you how to eat real food as a healthy lifestyle. Once you have completed the diet, you are left without nutrition education for sustainable weight loss.

Isagenix also uses a multi-level marketing or pyramid sales strategy where the distributors not only sell the products but provide nutritional counseling. The problem is most of these associates offering support and advice lack nutrition and/or medical education.

Also, get ready to fork over lots of cash because the 30-Day Diet System is very expensive.

Limits calories and provides portion control

Convenience of pre-packaged food

Saves time and accommodates busy lifestyles

Variety of supplement programs

Highly processed, containing lots of sugar and additives

Not a replacement for nutrients from whole foods

Doesnt teach how to eat real food as a healthy lifestyle

Very expensive

Isagenix makes scientific claims that their product is an effective and healthy way to lose weight. The program also claims to flush out toxins, support whole body cleansing, and eliminate fat. Their website also includes a disclaimer stating these claims are not evaluated or supported by the FDA.

Research has been conducted on calorie restriction and intermittent fasting, but Isagenix proudly makes reference only to select studies that support their products and weight loss philosophy. They refrain from telling you Isagenix has funded the research or that some of their affiliates are part of the research panel.

Other published research examined caloric restriction and intermittent fasting effective for weight loss. The study participants included 54 obese women split into two groups. One group consumed a liquid diet (Isagenix) and the other a healthy food-based diet. Cleanse days, caloric restriction, and pre-portioned meals were provided to the liquid diet group but not the food-based group.

The study concluded that the liquid diet (Isagenix) group experienced greater weight loss than the food-based diet group over an 8-week period.

Regardless of Isagenix using intermittent fasting and calorie restriction as part of their weight loss plan, the program itself lacks sufficient research to support their claims.

Taking Isagenix or any weight loss supplement is a personal choice, but there are a few things to consider.

All supplements, including Isagenix diet products, are not regulated by the FDA. This means there is no guarantee of the purity, safety, and effectiveness of the product.

Diet systems like Isagenix restrict calories and use supplements as your main nutrition source. This is not realistic or sustainable. You are not learning healthy eating habits if you are relying on shakes and processed snacks to sustain you.

A better and proven method for healthy weight loss is eating a balanced diet that includes a wide variety of whole foods. Consuming a variety of nutrient-rich foods allows you to build life-long healthy eating habits and experience sustainable weight loss.

Its also recommended to talk with your physician before taking Isagenix to make sure this is the right choice for you.

A Word From Verywell

The Isagenix weight loss system is a popular diet that restricts calories and uses supplements to sustain you. Studies show restrictive or fad diets like Isagenix dont work and arent the best choice for healthy weight loss. Weight is initially lost and quickly, but is regained plus more in 95 percent of dieters.

Isagenix products cant take the place of nutrients from real food, nor does the program teach lasting change. The best and proven method for weight loss is building life-long healthy eating habits by consuming a variety of nutrient-rich whole foods.

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Coconut Milk Smoothie For Weight Loss | The Organic Momma

Jan 10th, 2019
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I wanted to share with you a recipe Ive created that has greatly helped me on my weight loss journey. Its based off of a whole lot of research Ive done about the amazing properties of coconut and coconut oil, particularly with regards to weight loss.

Now, before I go any further, let me make one point: coconut oil is very high in saturated fat and calories, BUT, neither of those things are unhealthy NOR do they cause weight gain, contrary to what well meaning, mainstream health gurus will tell you. Theres a whole lot more to be said about that topic, and Ill be discussing it more later on this month. (So be on the lookout for more posts showing you how to lose weight with coconut oil, without starving!) But for now, Id encourage you to read the book Eat Fat Lose Fat by Sally Fallon & Mary Enig. Youll never think the same way again about fat! Youll be happier too!

Anyway, back to my recipe. This recipe incorporates fat burning and metabolism revving UP coconut milk and coconut oil, high protein from eggs, and antioxidants and fiber from organic berries. And let me just say, you will be full for HOURS from this smoothie. I have it almost every day for lunch, but it would make a great breakfast too. Plus, it takes less than 3 minutes to prepare. (A must for busy Moms or anybody else whos on the go!)

So without further ado, heres my coconut milk smoothie for weight loss: (or anyone needing a filling, extremely nutritious snack or meal replacement)

Coconut Milk Smoothie For Weight Loss Recipe

Ingredients:

Directions:

In a high powered blender or VitaMix, blend well until desired consistency is achieved. ENJOY!

I cant wait to hear how you like this smoothie! Let me know when you try it! With love,

Catherine Slezinger

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Honey and Cinnamon for Weight Loss – Weight Loss Advisor

Jan 10th, 2019
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As I promised, in my previous post about the benefits of cinnamon, in this one, about Honey and Cinnamon for Weight Loss, I will share with you an interesting fact, I found a few days ago, about the almost miraculous weight loss effect of cinnamon.

As you can see from the title the cinnamon for weight loss is combined with honey in a delicious mixture, which recipe I am just about to reveal:

Mix the cinnamon with the cup of boiling water (8 oz) and let it cool a little (15 to 30 minutes). Then add the honey and stir until it dissolves within the cinnamon tea. Stir the drink and filter it.

Take one half (4 oz) of the drink before breakfast (on an empty stomach) and the other half a few hours after dinner, before going to bed.

If you make the drink in the evening take the first half before going to bed, and put the rest in the fridge. First thing in the next morning take it out of the fridge and let it stay at room temperature for 15 to 30 minutes before drinking it.

DO NOT WARM UP the honey and cinnamon drink in the microwave!

Weight loss success stories

People who have tried this amazing weight loss drink say that they have lost about 3 kg (6-7 lbs) for 1 week.

I know it sounds too good and easy to be true, but I do believe it really works. I will try it myself in the next couple of weeks, actually as soon as I supply myself with the necessary ingredients cinnamon and honey. For now I got only the water

I promise to share my weight loss success story as a comment to this post.

Due to the great interest in this topic and the numerous comments and emails I receive every day about how exactly to prepare and use the drink, I decided to write an update post. Here it is:

Does Honey and Cinnamon Drink Have Any Possible Side Effects

And I also would like to share with you one of the last comments (thanks to Michelle), so that anybody can read it. It pretty much sums up everything you need to know about the honey and cinnamon drink:

Just want to let you know I have been doing a lot of research of many sites. They say Not to add the honey while the liquid is hot. This will kill the effects of the honey.

Mix 1/2 tsp cinnamon with 8 oz of boiling water and let it cool for half an hour, then add the 1 tsp of honey. Stir well and drink 4 of the 8oz first thing in the morning on an empty stomach and the rest on an empty stomach before bed.

They also recommend pure raw unprocessed or uncooked honey. Again the heating process will kill the honey benefits.

If you have success stories and results to share with us, please do that at: Have You Tried Honey and Cinnamon for Weight Loss

Cinnamon a Miracle in a Half Teaspoon

Have You Tried Honey and Cinnamon for Weight Loss

Benefits of Honey for Fat Loss

Honey and Cinnamon for Lowering Cholesterol

Honey and Cinnamon Drink Possible Side Effects

You are welcome to join here! There will be a lot of sharing and discussions about the original recipe preparation. Everyone is free to share their experience and weight loss results in our closed group. You will be able to post your photos and videos of making the Honey and Cinnamon Drink.

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Honey and Cinnamon for Weight Loss – Weight Loss Advisor

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Start the NHS weight loss plan – NHS

Jan 8th, 2019
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Downloadthe NHS weight loss guide our free12-weekdiet and exercise plan.

The plan, which hasbeen downloaded more than4 million times,is designed tohelp you lose weight safely andkeep it off.

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, thismeans sticking to acalorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you find it hard sticking to the calorie limit, use our BMI calculator to getyour ownpersonal weight losscalorie allowance.

If you go over your limit one day, don’t worry: it simply means you’ll have to reduce your calorie intake on the following days.

For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

The calorie allowance is based on NICEguidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal.

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Each informationguidecontains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you’re doing at a glance.

Printthe chart outand stick it somewhereyou can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is an important component of your weight loss journey.

Not only will it help you burn extra calories, but it will also keep you motivatedand improve your general health and wellbeing.

As you work through the weeks, you’llget lots ofideas and structured programmes to help you get active, fromeasy ways togradually build activity into your day,tothe popular Couch to 5K,5K+and Strength and Flexpodcasts.

The links below provide the tools and knowledge you’ll need from day one on the plan. Before you download Week 1, it’s worth taking a look so you can:

This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.

It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.

It’s a good idea to seek the advice of a health professional before starting on any weight loss programme.

The NHS Choices weight lossguide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association, which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.

Page last reviewed: 05/12/2016Next review due: 05/12/2019

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