Planning your Weight Loss Diet

Tips on planning your Weight Loss Diets

Excess weight and obese are the problems that people now a days are facing. They have also become conscious about this fact that they are fat and are trying hard to loose weight. The first thing people do for losing weight is dieting. So if you are eating to lose weight your goal is to lose maximum fat and preserve the muscle mass in the body.
A high saturated fats and high carbohydrate diet is the main reason for people in gaining excess weight. So it is not fat alone that makes you look bulky but there are also lot of other diets that you eat on a daily basis and you may have to stop eating in order to loose weight.

Best no B.S. Weight Loss Tips

1. Eat right foods rather than stop eating. Dieting does not mean not eating.
   


2. Best way to lose weight is to eat fewer calories and do Cardio exercises by which you will burn the excess fat and get leaner. The calorie consumption must be 10-12 times your body weight in pounds.
   


3. Eat sufficient amount of Proteins at least 1gm of protein per pound of Body weight. High protein diets improve body metabolism and burn fat.
   


4. Eat Protein at regular intervals, preferably 5-6 times a day to avoid slowing of metabolism and reduce hunger.
   


5. Increase fiber and reduce fat intake. Eating fiber at the start of every meal reduces the amount of food you eat. Alternatively eat 3-5 servings of fish every week.
   


6. Stop eating processed foods. Eating ice creams, fries and colas can push your Weight Loss efforts by 1 week minimum.
   


7. Cardio and Weight training exercises will take up a lot of water from your body. So drink lots of water.

The Macronutrient ratio to burn fat

Eat a diet which contains 40% proteins, 40% carbohydrates and 20% fats approximately. These are not the hard and fast rules so without breaking your head try to be as close as possible to the above mentioned diet percentages.

Do not avoid fat completely. Fats are also essential for health as they help vitamin absorption, and unsaturated fats help increase good cholesterol levels (HDL Cholesterol). Unsaturated fats found in avocados, nuts and olive oil contain calories are excellent for your health and heart. Avoid fats in cakes, sodas, ice creams and processed goods completely.

Keeping your Eyes Healthy

If you are a computer professional you would know how important it is to have healthy eyes. Given below are list of eatables that are good for your eyes.

Eat: Carrots, spinach, broccoli and eggs, which all have plenty of Vitamin A, which helps body cells regenerate. Broccoli also contains carotenoid pigments, which help prevent age related problems with cataracts. All dark green leafy vegetables are rich in Vitamin C and anti-cancer substances such as sulpharaphane and genistein. Lutein, a pigment found in corn, yellow peppers and banana, may help vision stay clearer for longer in life.

My top tip: Old teabags can be chilled and used on the eyes to reduce puffiness and swelling.

Nutritious Bonanza - Custurd Apple

Custurd Apple is a nutritious fruit that has been originated in the West Indies and now is available all around the world. It is called as sitaphal, ramphal in India. This fruit is rich in Vitamin C which makes it good for people having cold. The myth that people get cold if they eat Custard Apple is not true. Custard Apple has high levels of carbohydrates and proteins (23.5 gm and 1.6 gm per 100 gms). It also has traces of calcium, iron and phosphorus too. Custard Apple gives 104 calories of energy per 100 gm.

Custard Apple is easily digestible and is also given for gastric ailments. It is used in preparing various pharmaceuticals as it possesses insecticidal properties in it. Custard Apples tastes like papayas, vanilla and pineapples that makes them great for making jellies, juices, jams and of course custards.

To Stay Young - Eat Cabbages

Cabbage is one vegetable that grows in all parts of the world and almost all the year. We can have cabbage in both raw and cooked versions. They can be used in salads, curries, soups and casseroles.

Cabbages are good for diabetic patients and for those on diet for reducing weights as they give just 27 kcals per 100 gms and contain 98% moisture. They are also best known for Vitamin C content that help the body fight against aging and free radicals. The Vitamin C content in Cabbage is high at 124 mg. Cabbage is best to have as salads to retain the nutrients because all the nutrients and Vitamin C is destroyed in the process of cooking.
This vegetable has a calcium content of 39 mgs and phosphorus 44 mg per 100 gms. While selecting this vegetable, make sure the leaves do not have yellow spots and are not withered. Also cabbage should not be eaten too often since it can cause goiter by reducing the body's absorption of iodine.

Papayas are Nutritious

Papaya is a common man's fruit, and has high nutritive value. It is available throughout the year. Papayas are filled with a nutritional punch. They are rich in potassium, vitamin C, A and E. Papaya is also good source of fibre and eye-saving carotenoids.

The fruit in itself and also other parts of the papaya tree contain papain, that helps digest proteins. Vitamin C and vitamin A, which is found in papaya, are both needed for the proper function of a healthy immune system. Papaya is a healthy fruit that prevents illnesses such as recurrent ear infections, colds and flu. Papayas are also said to help prevent atherosclerosis, diabetic heart disease. It can be blended with milk or yoghurt to make a health drink.

Turmeric - Cures Ailments

Turmeirc is a spice widely used in Indian cuisine. It has been used by traditional medicine systems like Ayurveda and Unani for healing and also for cosmetic preparations. Some of the ailments that can be cured/controlled by Turmeric are given below.

Blood purifier and antiseptic: Turmeric is loaded with antioxidants and its regular intake strengthens the immune system and prevents jaundice, cancers, tumors, Alzheimer's disease etc. The juice of the raw root or the powder of the dried root mixed and taken with milk or water is very effective in curing intestinal problems.

Anemia: Have a teaspoon of raw turmeric juice rich in iron with a bit of honey to cure anemia.

Asthma: A teaspoon of turmeric powder with a glass of warm milk helps in fighting bronchial asthma and cough.

Sprains and Wounds: Apply a medicinal paste of turmeric (turmeric powder mixed with sweet lime juice and salt) on sprain swellings. Turmeric powder should be sprinkled on wounds or ulcers for speedy healing.

Cuts and Burns: Turmeric can be immediately applied on cuts, bleeding or burns. It is an antiseptic and stops the bleeding immediately and heals the cut or burn.

Brinjal - Nutritious Diet

Brinjal, the glossy purple vegatable that is native of India is loved by mnay and at the same time hated by some. It has been around since 60 BC and is also called egg-plant and aubergine. Brinjal is fairly good source of potassium, iron, certain proteins, and vitamins like B6, C and niacin. One of the main benfits of brinjal is its high -fibre content. Low in calories and fat, it contains only 24 kcal and 5.7 gm of carbohydrate per 100 gm. But brinjal is good as long as it is not fried.

The purple pigment of this vegetable also contains anti-oxidants which are the natural immunity boosters of our body and help fighting diseases and age. Brinjal also protects arteries from chronic damage. along with ginger and garlic, it helps in relieving flatulance. A high moisture content in this vegetable helps people weight-loss diet. With minimal oil, it is low cal, low fat and nutritious, useful for diabetic, obese and heart patients.

So all those people who want loose weight or control their weight must include brinjal in their diet from now. Dieting is all about taking quality food rather not eating any food at all for controlling the weight.

Protein intake for Veggies

It's known that the chief source of protein lies in the non-vegetarian items like meat, fish and eggs. But abstain even from egg, garlic and onion? How should they ensure that there'sno protein deficiency and that they are eating a balanced diet.

It is intelligent consumption of beneficial food rather than simply avoiding harmful food or go on dieting to ensure good health. So vegetarians should be encouraged to eat dark green leafy vegetables, whole grains, fruits and seeds, nuts and soya beans. Carefully planned vegetarian diet is in no way deficient in nutrients.

When pulses/dals/legumes are combined with whole grains/cereals (rice, wheat, corn) they are like complete proteins.

Diet to Lose weight Fast

First thing in the morning:
Prepare your two cleansing drinks, the Master Cleanse and the Liver Flush (which, together, will help rid your liver and kidneys of built up toxins). Mix each in a blender for 20 to 40 seconds, and strain if desired.

The Master Cleanse:
Juice of 1 lemon;
32 ounces of spring water;
1 1/2 teaspoon maple syrup or honey;
1 pinch ground clove or 1/2 teaspoon of whole clove

The Liver Flush:
1/2 of a peeled lemon;
2 peeled oranges;
1 oz. olive oil;
3 sprigs parsley;
1 pinch ginger, black pepper, cayenne and ground clove

Once both drinks are prepared:
1) Drink the entire Liver Flush
2) Then drink 8 ounces of Master Cleansers
3) Take 1,000 milligrams of vitamin C
4) Take 100 milligrams of Magnesium
(Sip the remaining Master Cleanser throughout the day)

Mid-morning snack:
Nosh on 5 to 10 raw almonds and half of an apple or pear.

Thirty minutes before lunch:
Drink 8 ounces of fresh juice -- 80 percent vegetable juice, 20 percent fruit juice. Take another 1,000 milligrams of vitamin C and 100 milligrams of Magnesium.

Lunch:
Have a big vegetable salad, with dark greens, and four ounces of fish or chicken. For a quick, healthy dressing, mix lemon juice and olive oil.

Afternoon snack:
Eat another 5 to 10 raw almonds and half of an apple or pear. (Or skip the fruit in favor of 1 cup sliced carrots, cucumbers or celery.)

Thirty Minutes Before Dinner:
Drink eight more ounces of juice (keep the ratio 80 percent veggie to 20 percent fruit). Take one more round of supplements: 1,000 milligrams vitamin C and 100 milligrams of magnesium.

Dinner:
Eat another big vegetable salad with dark greens. (No red peppers or tomatoes!) If you're still hungry, have more juice and 5 to 10 more almonds.

Well I know it is very difficult to follow this diet but if we follow at least half of what is mentioned above. I reckon would definately make a difference.