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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 Deal With Diets (for Teens) – KidsHealth

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Jan 18th, 2019 | Filed under Dieting

Youve probably heard about the low carb, high fat diet thats so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this ketogenic word fit into the picture?

Well, ketogenic comes from the word ketosis, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The normal state of the bodys metabolism is called glycolysis, where carbs are burnt for energy. The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.

By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.

Ketosis takes some time to get into about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as keto flu. Proper electrolyte intake will correct most of these issues. In addition, the diet aspect of this ketogenic diet plan that is, the caloric restriction shouldnt be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isnt recommended.

The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesnt. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as body recomposition and leaves you with a much more preferred physique after weight loss.

Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out. This is a huge part of the initial weight loss during the first few weeks of ketosis. While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.

This is a sample menu for one week on a ketogenic diet plan.

Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesnt increase cholesterol in your blood, so eat eggs liberally theyre packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and youre already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and youve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches. Get the recipe and instructions

Take a 2 3 cups of lettuce, crumble in some bacon and dice a medium tomato. Mix that with two or three tablespoons of mayo, and toss after adding some splashes of hot sauce. Delicious, filling, full of fiber and healthy fats, and absolutely easy. I know the mayo sounds weird as a dressing, but trust us; its amazing! Add in some avocado chunks to boost potassium too!

The beauty of salmon is that you can cook it with marginal interference. A simple sauce of butter, lemon juice, chopped garlic, and some salt and pepper will go a long way to enhancing the natural flavor of the salmon. Drizzle the sauce over 4-6 oz portions of fish, bake at 450F for 5 minutes per 1/2 thickness of fish. In another bowl, toss the asparagus with olive oil, salt, and pepper, spread it out evenly on a cookie sheet, and roast in the oven at 450 for 20 minutes. Easy dinner (with leftovers if you plan ahead) thats full of nutrition, protein, and healthy fat, while keeping your carbs low. Get the recipe and instructions

A simple standby, but one that ketoers adore. 2 or 3 fried eggs and some bacon might not sound like much, but its full of protein that will keep you full and energized all morning. Take the opportunity on the weekend to lay your bacon strips on a single cookie sheet and bake in the oven for 20 minutes at 400 degrees. The result is the best bacon youve ever had, in a big batch, with no sitting over a popping, hissing frying pan.

Youll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but theyre not going to bog you down. A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein perhaps that leftover salmon from day 1 and youve got a complete, healthy lunch.

Hot sauce vinaigrette 1/2 cup olive oil, 1/4 cup vinegar, hot sauce to taste mix together and apply to salad. Eat!

This is pretty easy cook a couple of fresh beef patties, and then top one in cheese and stack the other on top. Stick them on a plate and cover in veggies and low carb sauces, and eat with a fork! Who needs the bun? Get the recipe and instructions

Youll quickly find that eggs are a staple for breakfast in low carb diets. Eggies are a simple solution for days of healthy breakfasts. Simply beat 8 eggs in a bowl, add in cheese and vegetables, and pour into muffin tins that have been lined with a strip of bacon. Cook at 350 for 30 minutes, or until a toothpick stuck in the middle comes out clean. Store in baggies for breakfast for up to 5 days.

Bear with me here, because I was skeptical at first, too, but for a quick, delicious meal, you cant go wrong here. Conversely, you could use cottage cheese and blueberries, if walnuts and hot sauce arent your thing.

A good quality meatloaf needs meat and a binder, and fortunately on keto, weve got great options for both. Using chopped mushrooms and onions as a binder instead of bread crumbs adds flavor and nutrients, and keeps carbs down. Add a veggie side and youre all set!Get the recipe and instructions

Youve got them why not sleep in today, knowing breakfast is covered?

Making a tuna salad with low carb ingredients is easy and delicious, doubly so when you chop up some fresh avocado into said salad. Using sheathes of endive or romaine lettuce to transport and eat the salad is even better!Get the recipe and instructions

Shred a head of cabbage, and cook with onions, ground beef, soy sauce, red pepper flakes, butter, and garlic. Sounds weird, but its so good. You could even use leftover chopped up meatloaf here if you have it for even more flavor.Get the recipe and instructions

All the rage now, fat coffee is kind of exactly what it sounds like. Taking a good quality coffee, and blending it with 2 tbsp of grassfed butter, 1-2 tbsp of coconut oil, and stevia or whatever other zero-calorie sweetener and flavors you like. This coffee greatly boosts energy and suppresses hunger, and its frothy and delicious!

If you saved some cabbage (uncooked) from last nights dinner, make a simple slaw using low carb ingredients, and chop up some spam into fry-like sections, and fry them up in a frying pan, or bake them for 20 minutes at 350. Serve with ranch or low carb ketchup!Get the recipe and instructions

Use your favorite taco recipe, cook up some beef, and use romaine for shells. Add in some full fat sour cream and cheese, and youll never miss the tortillas.

Caution here, though, as store-bought taco seasoning is often very carby. Check labels!

Take your leftover tacos and make a huge taco salad. Top with salsa and sour cream, and some shredded cheese. Fat, protein, and veggies will fill you up all day!

A nice pork roast, rubbed down with cumin, salt, and garlic, will give you leftovers for days, tastes amazing, and is pretty cheap. Pair that with some brussels sprouts, broccoli, or cauliflower that has been roasted in the oven until brown and delicious, and youve got a comfort meal, keto-style!Get the recipe and instructions

Cut an avocado in 2, crack an egg in the seed hole, and bake until the egg is set. Breakfast in the time it takes you to shower!Get the recipe and instructions

Deli sliced chicken, spread with savory hummus and wrapped up in butter lettuce, is a quick, healthy lunch that provides a protein punch and without a ton of calories.

Using your leftover pork roast, mix with sliced onions and peppers, cream cheese, and shredded cheddar, and bake in the oven for 30 minutes at 350. Delicious, easy, and hearty, this meal is a crowd favorite, even if theyre not into low carb living!Get the recipe and instructions

The best part of low carb eating is that you can still have rich, savory foods dieting isnt really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.

Please to our blog. Youll get free e-mail updates whenever we publish new articles on ketogenic diet.

P.S. Have a look at the Keto Guidebook, our foolproof 4-week keto meal plan. It has all the tools, information, and recipes needed for you to succeed.

Help other people interested in the Ketogenic diet by commenting below and sharing your story!

If youre really serious about losing weight and want to create a new lifestyle for yourself then the Keto Guidebook is for you.

The Ketogenic Diet has changed my life. It has transformed my body for good. It is simpler than you think.

The Keto Guidebook walks you through how to get your body into the ketosis state and maintain it so you meet your weight loss goals.

Check Out the Keto Guidebook Now

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The 7-Day Ketogenic Diet Meal Plan ( + A Beginners Guide )

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Sep 18th, 2018 | Filed under Dieting

“This chronicle of [Miller’s] journey from childhood through hard-won revelations is hilarious and brutally honest, offering plenty of wisdom for anyone who’s struggled with issues of her own.” People

“Readers of all sizes, shapes and backgrounds can relate to ‘Big Girl.’ It’s a tour de force on growing up, learning how to be healthy in mind, body and spirit, and coming to terms with the fact that life is fast, but it is OK to stop for a moment to bring home, smell and eat the bacon.”New York Daily News

“Raw and revealing, with self-deprecating humor sprinkled throughout. . . . [Miller’s] honestly, hilariously told story will appeal to any readers who have ever felt dissatisfaction with their bodies and will move them to tears of sorrow, laughter, and joy.”Publishers Weekly

“Readers will cheer for Miller to succeed on her ‘anti-diet’ diet of intuitive eating, her quest to eat according to her mindfully mined needs and desires, not according to a rulebook.”Kirkus Reviews

“In less capable hands, Big Girl might have been another garden-variety memoir or diet book. With Miller in charge, however, we see these two genres woven cleverly together to tell a story that – if you’re in possession of a beating heart – will promise to amuse, educate and inspire.”Sara Barron, author of The Harm in Asking and People Are Unappealing

“Smart, sane, and funny, Big Girl is the wise friend that every person should have by their side when navigating the bizarre extremes of modern eating. With grace and humor, Kelsey Miller sheds light on the hazards of a culture obsessed with dieting–and shows us that self-acceptance and intuition can offer a way out.”Alexandra Kleeman, author of You Too Can Have a Body Like Mine

“Reading Big Girl is like spending time with your utterly authentic and devastatingly articulate new friend. Kelsey Miller strikes a pitch perfect balance between criticizing our deeply warped cultural attitudes toward body image and reminding us all that we’re personally responsible for–and capable of–rising above the insanity.”Kelsey Osgood, author of How To Disappear Completely

“Big Girl is so much more than the story of a girl’s life-long struggles with food and her body. It is a unflinchingly honest and laugh-out-loud hilarious look at what it means to be a woman, full stop. Kelsey Miller’s struggles might not specifically be yours, but no one reading this spectacular debut memoir will doubt that how she deals with those struggles, her successes and very human failures, are universal. This book is, quite simply, an act of both courage and kindness, shining a spotlight on the things we all hold secret, and in the process it becomes not only inspirational and uplifting, but more importantly, an enormously entertaining piece of writing.”Stacey Ballis, author of Out to Lunch and Recipe for Disaster

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Big Girl: How I Gave Up Dieting and Got a Life: Kelsey …

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Sep 3rd, 2018 | Filed under Dieting

Lose Weight Without Dieting or Working Out is based upon the Revolutionary DEM System!

What is the Detox-Eat-Move (DEM) System? The DEM System is a three-phase system that allows you to get rid of stubborn body fat in your body and reverse some of your health issues and ailments, restoring your body to optimal health.

– D Is for DETOX. Get rid of toxins in the body for fast weight loss by avoiding the “Big 6 Foods” for three weeks and using other detoxification methods that eliminate toxic waste from your body. – E is for EAT. You will learn the method of eating “clean and balanced foods” to help you achieve your ideal weight. – M is for MOVE. Get moving without going to the gym or “working out” by incorporating easy ways to get physically active each day. The DEM System is a breakthrough permanent weight-loss solution that melts fat from your body, especially from stubborn areas like the hips, thighs, and belly, through detoxifying and cleansing the body and feeding it healthy, nutrient-rich foods that keep it slim. What Will I Experience on the DEM System?- You will experience weight loss and flush away stubborn body fat quickly – You will remove years from your face allowing you to experience a “second youth” – You will see a decrease in feelings of indigestion, bloating, and fatigue – You will learn easy ways to get moving and speed up your metabolism without going to a gym- You will get rid of unhealthy cravings and eat foods that make you feel alive and energetic- You will feel more balanced, healthy and happy!

What You Won’t Get on the DEM System? – Calorie counting. There will be no calorie counting or measuring grams of food – Exercise regimen. You will lose weight even if you don’t maintain an exercise regimen – Bland, boring foods. You also don’t have to worry about eating bland, packaged foods – Going hungry. You shouldn’t experience severe hunger during this program – Slow results. You can expect rapid weight loss on the DEM System.

You should look forward to an exciting journey. The DEM System is not a temporary solution to weight loss. Expect your life to change for the better because you will lose weight, have more energy, and feel younger than you have in years!

Check out the Table of Contents for Lose Weight Without Dieting or Working Out!

PART 1: What Makes Us Overweight and UnhealthyChapter 1: Why Diets Fail YouChapter 2: Why Exercise Won’t Make You ThinChapter 3: Why a Sugar Addiction Is Worse Than a Drug AddictionChapter 4: How Toxins Make You Fat, Sick, and Tired

PART 2: The Five Keys to Permanent Weight LossChapter 5: Get Rid of Toxic Overload in the BodyChapter 6: Correct Hormonal ImbalancesChapter 7: Speed Up Your MetabolismChapter 8: Eat Foods That Make You ThinChapter 9: Avoid Foods That Make You Fat

PART 3: The DEM System for Burning Fat, Losing Weight, and Getting HealthyChapter 10: Detox (D): Get Rid of Toxins for Fast Weight LossChapter 11: Eat (E): Eat Clean and Balanced Foods for Permanent Weight LossChapter 12: Move (M): Get Moving Without Going to the Gym or “Working Out”

PART 4: ISSUES FOR WOMEN ONLYChapter 13: Health, Beauty, and Vibrance for Women Over FortyChapter 14: Stop Weight Gain During Perimenopause and MenopauseChapter 15: Don’t Like to Exercise? Try SEXercise!Chapter 16: Why Black Women Gain More Weight Than Other WomenChapter 17: Motivation for a New Body and a New You

CONCLUSIONAPPENDIX A: Detox Fast– An Advanced Detoxification and Rapid Weight-Loss Program (Lose 10 Pounds in 10 Days)

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Lose Weight Without Dieting or Working Out: Discover …

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Aug 22nd, 2018 | Filed under Dieting

In the US, 80% of girls have been on a diet by the time they’re 10 years old. In this honest, raw talk, neuroscientist Sandra Aamodt uses her personal story to frame an important lesson about how our brains manage our bodies, as she explores the science behind why dieting not only doesn’t work, but is likely to do more harm than good. She suggests ideas for how to live a less diet-obsessed life, intuitively.

TEDTalks is a daily video podcast of the best talks and performances from the TED Conference, where the world’s leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design — plus science, business, global issues, the arts and much more.Find closed captions and translated subtitles in many languages at http://www.ted.com/translate

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Why dieting doesn’t usually work | Sandra Aamodt – YouTube

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Aug 5th, 2018 | Filed under Dieting

The team at Slimming Solutions have been providing weight loss products, including waist trainers, body wraps and slimming and diet pills since 2000.

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We stock a variety of weight loss products for both men and women. Many of these have received excellent reviews on TV and in national newspapers.

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We’ve built up an excellent reputation since our online debut in 2000. We pride ourselves on excellent customer service and quick order turnaround, offering many fast delivery options for your convenience.

As well as providing the very slimming & diet pills, waist trainers, slimming teas and body wraps, we also offer weight loss tips and diet sheets to go alongside, so you can get the maximum benefit from our products.

With Slimming Solutions, you can buy weight loss products with confidence. Take a look at our products and place your order today!

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Slimming Teas & Waist Trainers | Slimming Solutions …

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Aug 2nd, 2018 | Filed under Dieting

Lets clear up one misconception before we start this article. So, what is the difference between creating a nutritionally healthy lifestyle and long-term dieting? Dieting, as defined in this article and in our videos and our battle cry diets need to die is dropping your caloric intake to lower than recommended levels in order to shed pounds more quickly.

IdealShape is all about getting you into the healthy range based on who you are. When we give you a number to strive towards on your caloric intake, we always go for the healthy level for a person in that range. Everyone is different but there are levels of healthy and unhealthy on both ends of the spectrum. Programs telling you to eat 500 calories a day are Diets with a capital D. They are the ones that need to go, and here are some reasons why:

Your body adjusts to your caloric intake over long periods. In the short term a quick cut of calories for a small period of time might not have a large impact on your metabolism (though, it has a lot of negative effects in other places). In the long term, however, your metabolism will begin to store more calories and begin alter your metabolic rates. It will store everything you eat because youre in starvation mode.

Many times when people think about dieting, they only thing about lowering one major item. Whether you cut the calories or the carbs or the saturated fat, thats mainly the part you pay attention to. When you lower your caloric intake, you also drop your intake of essential vitamins and minerals which can lead to a constant state of lethargy. Lack of energy and general sluggishness.

Diets create an oppressed feeling because you are inhibiting yourself constantly. This leads to stress and irritability. Even if results are where you want them to be there is the risk of wanting more. if I lost 15 lbs on 500 calories, imagine how much I would lose if I could get down to 300? you tell yourself. Long term dieting to Anorexia is a very thin line and many dont realize that theyve crossed it until its too late.

Nutrient deficiencies, stress, and eating disorders can all lead to a laundry list of complications. High blood pressure and heart problems are high on that list.

Stress and Irritability do not turn you into the social butterfly. As time goes on there is also the complications of going out. When youre eating at a restaurant with friends or at a friends party you have less control over the food. Over time the company becomes not worth dealing with these hang ups. Often times, long term dieters find their social circle dwindling to only a few close friends or only to friends who are on the same diet as them.

Moderation in all things is key to keeping yourself healthy. Eating healthy and eating less are not the same thing. Creating a healthy lifestyle is about defining the difference and sticking with it.

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5 Common Side Effects of Long Term Dieting | IdealShape

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Aug 2nd, 2018 | Filed under Dieting

A little over two months ago, I came up with the idea of eating a full-size Snickers bar everyday.

It started out as a joke at first. I was brainstorming a list of topics to write and/or produce a video log about, and I was thinking of ways that I could send a powerful message through my next bikini prep.What could I do through the next 10 weeks leading up to my national-level bodybuilding show to hammer home a point that Ive been trying to communicate to the world?Naturally, I thought of flexible dieting. Despite its growing popularity in recent years, the concept is still wildly misunderstood and met with skepticism.

As a role model and educator in the health and fitness industry, I believe that its important to not only walk the walk but also constantly experiment and test different training and nutrition methods on myself. This, Ive found, is the best way for me to learn, and in turn, become better equipped to then turn around and effect positive change in others.

The next thing I knew, I was driving to the grocery store and picking up my first six-pack of Snickers bars.

Shortly after purchasing my first batchof Snickers bars

At the beginning of my prep, my stats were as follows: 25 years old, 52 in height, 110lbs bodyweight, 25.0-inch waist. My job was sedentary, and I lived a lightly active lifestyle. I had over 7.5 years of resistance training experience and was familiar with proper form with the main compound movements.

My junk food of choice had to meet three criteria for this experiment:

It didnt take long for me to settle on Snickers.

It was important that I think and act like a scientist throughout the duration of this experiment, and this meant controlling for as many variables as possible.To that end, I was meticulous about tracking and adhering to a prescribed set of macronutrient numbers, exercising regularly, managing my sleep and stress levels, and consuming roughly equal quantities of water and sodium everyday.

Exercise

As far as myexercise regimen, my trainer Bret Contreras wrote mea four-days-a-week strength training program with an emphasis on compound movements. I performed squats, deadlifts, bench presses, hip thrusts, and pull-ups through a multitude of rep ranges, and also added in assistance worksuch as chest-supported rows, lunges, and lateral raises. With each workout, I was to employ progressive overload, which is another way of saying doing more over time. That meant I always made it a point to either get in an extra rep within the prescribed rep range, increase weight, and/or use better form. (See related: What is Progressive Overload?)

Utilizing this approach rather than simply going through the motions in the gymensured that I maintained as much muscle mass as possible throughout the fat loss process. In other words, I lifted heavy weights because what builds the muscle keeps it (Hunter et al., 2008).

At the end of every workout, I also sprinkled in 10 minutes of glute work, usuallyusing a combination ofbodyweight, minibands, and long bands. The purpose of this was to help shape the glutes and provide some conditioning work without running myself into the ground.

Here is an example of the kinds of glute circuits I would do:

No formal cardio was performed throughout the duration of this prep. I did not dotraditional steady-state cardio, nor did I engage in high intensity intervals of any kind. Low-intensity leisure walking was performed two to three evenings per week.

In total, I exercised four days a week for approximately one hour each session and took three full rest days per week.

Nutrition

I used a flexible dieting macros-based approach for my nutrition. In other words, I adhered to a prescribed set of macronutrient numbers (specific grams of protein, carbohydrates, and fats tailored to my unique needs) and, though I relied primarily on whole, nutrient-dense foods, I alsomade room to fit in a small portion of junk food here and there. (See related: This is What Flexible Dieting Actually Looks Like)

The daily Snickers bar, of course, was a constant. I made it a point to eat one every single day no matter what, usually paired with a protein source.

On days that I resistance trained, I consumed higher carbohydrates and lower fats; on rest days, I consumed lower carbohydrates and higher fats. There was no difference in total calories between my training days and rest days.

The only variable that changed throughout the 10 weeks was my total calorie intake, which was gradually reduced over time.

At week 0, my daily target calorie intake was 1560, with a 2,300-calorie refeed day strategically implemented every 10 days. I continued in this manner through week 4, after which point I dropped my calories to 1460 for week 5,1350 for week 6, and 1280 for weeks 7 through 10 with arefeed day still tossed in once every 10 days.

The MyMacros+ iPhone app was used to track my daily macronutrient intake. A food scale was usedto increase the accuracy of my nutrition logging.

Besides meetingmy macros within +/-5g of each prescribed number everyday, I also did the following:

I planned out the next days meals the night before. The Snickers bar was always plugged into my meal plan first, and everything else was planned around it. I tweakedfood choices and quantities until my total intake for the day lined up with my target numbers.

One of my staple meals during this prep: Greek yogurt, mixed berries, and a chopped up Snickers bar.

I aimed for a minimum of 30g protein for most meals to maximize muscle protein synthesis.

I honored my food cravings and shifted my nutrient timing and meal sizes to suit my lifestyle needs and maximize satiety. As prep wore on, I found myself unintentionally moving intoan intermittent fasting style of eating, whereby I consumed my first meal at approximately 11am and my last meal at 7pm, totaling an eight-hour feeding window. I also found myself feeling more satisfied with three larger meals per day rather than four or more smaller meals.

Here is an example of how I was eating nine weeks out from my bikini show:

And how I was eating two weeks out:

Throughout the duration of this 10-week experiment, I lost a total of 5.2lbs off the scale and 2 inches off my waist, dropping from 110.8lbs to 105.6lbs and 25.0 inches to 23.0 inches, respectively.

10-week progress

On October 24, 2015, I stepped on stage in the bikini at OCB Nationals, a national-level drug-tested bodybuilding competition. I won my height class and thereby earned my IFPA pro card.

Winning my IFPA pro card with a Snickers a day!

I also got bloodwork done as soon as I was done with the show to see where my health markers were standing. The results are shown below.

As you can see from my starting progress picture shown above, I didnt have much body fat to lose to begin with to be stage-ready. The point, however, was not to lose as much fat as possible, but rather, to show that its entirely possible to improve body composition while eating some junk food so long as overall nutrition is managed.

Throughout the contest prep, I was able to retain much of my strength in the gym. While my squat strength diminished the most, my deadlift, bench, and hip thrust strength dropped marginally, and my chin-up strength increased.

Whats interesting to note that, thoughI did lose an inch of size around my hips, I was able to attenuate further losses via the high volume glute training I performed multiple days per week. Had I not been proactive about maintaining as much glute size as possible, its likely that I would have lost far more size, as has been the case with previous contest preps.

Ialso came in at my all-time leanest body fat level. I was not able to get a DEXA scan done before or after the contest prep, but I would estimate that my body fat dropped from approximately 17% to 14%. (See related: Body Fat Pictures and Percentages by Leigh Peele)

I did not get bloodwork done at week 0, which would have been helpful in providing baseline numbers for comparison after eating 70 consecutive daily Snickers bars. However, as you can see from the images above, my lipid panel, insulin, and glucose are all currently within healthy ranges.

Dietary adherence throughout this experiment was above 95%, meaning that I consistently met my prescribed macronutrient numbers within 5g. Had I not controlled for my overall calorie intake, I could have easily not made any progress or even gained some bodyfat while eating my daily Snickers bar.

One note Id like to make about this is that the last few weeks of my contest prep were excruciatingly difficult because each Snickers bar took up a good chunk of my calories per day. Clocking in at 4g protein, 33g carbohydrates, and 12g per bar, that totaled 250 calories that effectively ate up 20% of my allotted daily calories. I found myself feeling especially low-energy and drained in the final weeks leading up to my show,and I know that the diet would have been far easier had I been able to opt for another food that was less calorically-dense. Nevertheless, for the sake of this experiment, I pushed through. To view the full details of what and how much I ate every day, you can follow me on MyMacros+ under the username SoheeFit.

The objectiveof the Snickers Diet was not to encourage people to consume junk food on a regular basis, and by no means does anyone need to consume a Snickers bar (or any other specific junk food for that matter) everyday to lose fat. Rather, the purpose of this experiment was to drive home fourpoints:

1. Junk food is not inherently fattening, and there is no such thing as a good or bad food.It is absolutely possible to lose fat while regularly incorporating treats such as candy bars, ice cream, and cookies into your diet. Sugar gets a bad rap because it scores extremely low on the satiety index and its also highly palatable, which means its easy to overconsume.

Conversely, if consumed in excess, it is theoretically possible to gain body fat on nutrient-dense foods such as chicken breast and rice.Think about the last time you ate too much broccoli, though. Probably never happened, right?

Then, when people do enjoy treats such as chocolate cake, they tend to overindulge. However, what many fail to realize that its the excess calories and not the sugar itself that contributes to fat gain. Correlation does not equal causation.

NoteDr. Mark Haubs Twinkie Diet from a number of years back in which, in similar fashion, the professor of human nutrition at Kansas State University shed 27lbs while eating convenience store foods.

2.Junk food consumed in moderation is not necessarily unhealthy. I know there are many individuals out there who proclaim that junk food in any amount is artery-clogging yet as my bloodwork shows, that is not the case. This is supported in the literature as well, whereby multiple studies suggest that consuming simple carbohydrates or complex carbohydrates affects neither body composition or blood lipids (Saris et al., 2000; Surweit et al., 1997).

Unless you have a specific intolerance or allergy, judicious quantities of junk food are harmless in the grand scheme of things.

3. Total calorie intake matters for body composition far more than specific food choices.Its the law of thermodynamics in action. When there is an energy surplus, weight is gained because the energy must be stored; when there is an energy deficit, weight is lost as the body oxidizes bodily tissue (Wardlaw & Kessel, 2002).

Granted, the topic is a little more complex than that, and the specific details are beyond the scope of this article. Suffice to say that there are various factors, including fiber and the thermic effect of food (with protein havingthe highest thermic effect at 25-30%) that influence the calories-in-calories-out equation (Halton & Hu, 2004). The case still stands, however, that total calories, at the end of the day, will determine whether weight is gained, lost, or maintained.

4. Incorporating a small quantity of junk food into your diet can help increase dietary adherence, which will in turn yield better fat loss results. This last point is the beauty of flexible dieting.

The best way to ensure that you stick to a nutrition program is to actually enjoy it. Its important, then, to be honoring your unique food preferences andfactoring that into your day. For some people, thats going to mean Poptarts and cookies; for others, it may be grilled cheese and french fries. If these foods can increase dietary adherence by nipping cravings in the bud before they get out of control, then total calories will be kept in check consistently over time, which weve established as the most important factor in weight gain vs. weight loss.

Obviously, the daily Snickers bar was an extreme case of flexible dieting used to illustrate a bigger picture. And while junk food is not mandatory per se to achieve results, it just so happens that we humans happen to have a strong affinity for high sugar, high fat goodies.It would be prudent to make that way workforus rather thanagainst us.

Please dont misunderstand me: This is not to say that you can achieve optimal health by fitting in only junk food into your diet and fitting your macros.Heres an excellent video by Eric Helms discussing the nutrition hierarchy:

Since everyones been asking: For now, Im very much enjoying fitting other treats into my diet, like my good ole mini chocolate chips, grilled cheese sandwiches, and Lucky Charms cereal. Consuming any treat for 70 straight days is bound to get tiring after a while, and this scenario was no exception.

To learn more about fitting treats into your diet while still working your way toward your fitness goals, check out my product,The Beginners Guide to Macros.This e-book teaches you the practical tools you need to lose fat while still enjoying your life.

Let me teach you how to have your cake and eat it, too literally!

References

Halton, T.L., & Hu, F.B. (2004) The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.J Am Coll Nutr., 23(5):373-85.

Hunter, G.R., Byrne, N.M., Sirikul, B., Fernandez, J.R., Zuckerman, P.A., Darnell, B.E., & Gower, B.A. (2008) Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring), 16(5):1045-51.

Saris, W.H., Astrup, A., Prentice, A.M., Zunft, H.J., Formigueera, X., Verboekte-van de Venne, W.P., Raben, A., Poppitt, S.D., Seppelt, B., Johnston, S., Vasilaras, T.H., & Keogh, G.F. (2000). Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on bodyweight and blood lipids: the CARMEN study. Int J Obes Relat Metab Disord, 24(1):1310-8.

Surwit, R.S., Feinglos, M.N., McCaskill, C.C., Clay, S.L., Babyak, M.A., Brownlow, B.S., Plaisted, C.S., & Lin, P.H. (1997.) Metabolic and behavior effects of a high-sucrose diet during weight loss. Am J Clin Nutr, 65(4):908-15.

Wardlaw, G.M., & Kessel, M. (2002). Energy Production and Energy Balance. In: Perspective in Nutrition 2nd Ed., New York, NY. p. 535-7.

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Jul 25th, 2018 | Filed under Dieting

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Jul 12th, 2018 | Filed under Dieting

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Flexible Dieting 2.0: A Flexible Nutrition Philosophy for …

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Jul 5th, 2018 | Filed under Dieting