5 Major Problems With Fad Diets

The dictionary definition of “fad” is “an activity or topic of interest that is very popular for a short time, but which people become very bored with very quickly.” That describes “fad diets” to a T. They’re popular at first because the weight seems to melt away, but they fall out of favor when people realize there is no quick fix for sustained weight loss.

Dietitian Robin Steagall of the Calorie Control Council tells WebMD that fad diets, on the face of it “offer ‘new’ ways to beat the boring mathematical reality of long-term weight loss.”

She goes on to say that every diet works on the principle of cutting calories, but fad diets claim that they have found a new magic bullet, for example, eating at specified times, taking a “specially formulated” supplement; eating piles of cabbage; or not eating at all.

There is nothing new to these diets, other than the fact that some of them can seriously harm your health. Here are five problems with fad diets:

1. Rapid loss of weight
Cool, where do I sign up? Not so fast, friend. The Academy of Nutrition and Dietetics (AND) warns that if you lose weight quickly, you’ll lose muscle, bone and water and you’re much more likely to pile the weight back on after you finish the diet. The Center for Diseases control advises you to aim to lose between one and two pounds a week.  That’s not a whole lot but it is far more realistic. Think about it, you didn’t put on all your weight overnight, so you’re not likely to lose it overnight, either.

2. Magic ingredients
Watch out for diets that allow you unlimited quantities of any one ingredient, such as cabbage or grapefruit. The academy points out that it is boring to stick to one food for breakfast lunch and supper, and you’re much more likely to break you diet. By the same token, be careful of diets that eliminate or severely an entire food group, like carbohydrates. You’re much more likely to miss out on important nutrients your body needs for its wellbeing this way. Dietitians always advise you to eat a wide range of food across all food groups.

3. Rigid eating plans
Weight-loss programs that don’t allow a bit of wiggle room are doomed to fail. According to WebMD, most sensible diets nowadays allow the occasional splurge if you don’t go completely overboard.  The Mayo Clinic says that if the diet is overly restrictive, you’re probably not going to stick to it and you won’t lose weight over the long term

4. Short-term goals
A lot of fad diets focus your mind on losing a specific amount of weight in the short-term, but don’t plan for what comes afterwards. You need to look for a weight-loss program that helps you make permanent lifestyle choices, according to WebMD. Good programs will teach you how to live, not just to eat. As the academy says, you must ask yourself whether you can eat this way for the rest of your life. If not, find a program that offers lifelong benefits.

5. No need to exercise
Beware diets that promise weight-loss without your getting up from the couch. Regular physical activity is essential for good health and healthy weight management. The key, says the academy, is to aim for 30 to 60 minutes of moderate activity on most days of the week. And you don’t have to spend those 30 minutes on the treadmill. Do something you enjoy, like gardening, or walking the dogs the park. People who exercise are more likely to maintain the weight loss.

There is no secret ingredient or short cut to losing weight.  It’s a lifelong commitment that takes hard work and motivation. 

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5 Key Ways To Make Your Weight Loss Efforts Safe

Weight loss is a concern for millions of people around the world. In fact, in the US, obesity is at epidemic levels, with 2/3 of all adults either overweight or obese. Why is it so hard to lose weight? And why do so many seek extreme measures that may be more detrimental to their health than being overweight is?

The truth is many of us want easy and fast fixes, and some really don’t want to work for it. But, safe and lasting weight loss requires time and effort, and safety is key when you consider the many extreme fad diets out there that can do a lot more harm than good.

Before starting a weight-loss program speak to your doctor, especially – but not only – if you have an underlying condition, such as type 2 diabetes. The American Heart Association advises that your healthcare provider will be able to assess your weight loss needs, risk factors and help you to set realistic and safe goals.

This plan of action is also encouraged by the Mayo Clinic, which emphasizes that your doctor is one of the best sources of information and referrals, as he or she can recommend safe weight loss plans, support groups or a competent dietician.

Stay away from supplements

The American Heart Association warns that dietary supplements sold for rapid weight loss are mostly unproven and make claims that they cannot back up. And just because it’s a natural health supplement, doesn’t mean it’s safe. Many of these products have not tested for safety by the FDA.

Dietary supplements containing ephedra have been banned by the FDA, because of serious health risks including cardiovascular complications. Even supplements that contain no ephedra can be risky. Most of them contain caffeine, which can result in an increased heart rate and arrhythmia.
Slow and steady wins the race

Experts advise that safe weight loss is between one to two pounds a week. Such slow progress might appear discouraging to some, but it is safe and most important sustainable.

Rapid weight loss has side effects, which are exacerbated the longer you stay on the diet. These range from gallstones and malnutrition to fatigue and hair loss, according to WebMD. While short term calorie reduction may not cause much harm, the truth is drastic diets that greatly reduce caloric intake are not sustainable for the long term, and is it not permanent long-term results that you seek? In addition, research has shown that the slower you lose weight, the less likely you are to put it back on.

Avoid yo-yo dieting or weight cycling.

The problem with yo-yo-dieting is you seesaw back forth without any lasting results. You try one diet and lose some weight, only to put it back on again, so you go back on another diet, and the cycle repeats, for many people, this cycle repeats numerous times throughout their lives. Some research, according to WebMD, has linked yo-yo dieting to a reduction in HDL “good” cholesterol.

The jury is still out on just how bad yo-yo dieting is for you, but experts say that it does more harm than good. The benefits of a well-balanced diet far outweigh the possible harm of yo-yo dieting.
Balance is key

Many dietitians agree that cutting out an entire food group, like carbs, can be harmful to your health. The American Heart Association says that if you eliminate or drastically reduce carbs, you’ll miss out on many vitamins, minerals and fiber and your body will start looking for energy elsewhere.

It explains that if your body is low on glucose, it breaks down lean muscle mass to provide the stored glycogen. The stored glycogen contains water. Muscle breakdown and the water associated with it can cause rapid weight loss, which can lead to kidney damage. It is always advisable to eat a range of foods across all food groups.

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Healthy Morning Breakfast Drinks to assist with Weight-loss

Possibly your early morning hours are chaotic, or you do not feel especially hungry when you wake up. If you are aiming to lose weight, however, breakfast is crucial. Consuming breakfast avoids cravings later on, increases your energy and puts you on track to make smarter food options throughout your day. Think about whipping up a yummy, healthy and quick breakfast drink to start your early morning on the right foot.

PB and Banana

Peanut butter and other nut butters, such as almond, cashew and soy nut butter, are filled with protein, which help you feel fuller for a longer period. Blend 2 tablespoon. of your favorite nut butter with a medium banana, 6 oz. of fat-free milk and 1 tablespoon. honey for a breakfast beverage that is low in calories but high in protein, nutrition and taste.

Oatmeal Healthy smoothie

You've probably eaten oatmeal for breakfast, but you might not have ever thought about drinking it. Oatmeal contains soluble fiber, which slows food digestion and helps you feel satiated till lunch time. Scoop three heaping tablespoons of uncooked oats into a cup of apple juice. Add a frozen banana or a cup of vanilla yogurt and a drizzle of light maple syrup. Blend everything together for a sweet, rewarding breakfast drink.

Drink Your Veggies

Green shakes are chock-full of vitamins, high in fiber, naturally low in calories and sweet enough to please the pickiest taste buds, making them an ideal breakfast beverage when you are trying to shed pounds. In addition, the combinations are limitless. Mix 3 parts fresh fruit with two parts leafy green veggies in a blender juicer, adding fresh fruit juice if the mix requires more liquid. Try combinations such as apples and pears with kale or bananas and berries with spinach.

Sip Some Squash

Another vegetable-based breakfast beverage idea is to utilize pumpkin in a smoothie. These orange gourds are fat-free, low in calories, fiber rich and mouth watering. Mix 1/2-cup canned or pureed pumpkin with a cup of milk and a couple of ice cubes. Stir in 2 tsp. brown sugar or sugar substitute, 1/4 tsp. cinnamon and a dash of nutmeg. It will taste like you are sipping a slice of pumpkin pie.

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5 Considerations To Find The Right Diet Plan For Weight Loss

Whether you want to lose weight to be more attractive, feel better, be healthier, get in better shape, or for your upcoming wedding, you must be smart in your planning to attain the best results.

People often jump at the chance to try out the latest fad that promises miracle results with little effort, this is the typical scenario that results in a lifetime of yo-yo dieting that never seems to deliver permanent and lasting results. You are probably pretty sick of the diet merry go round.

Here are a few things to consider before choosing to commit to a diet plan for weight loss.

1. Stop looking for the ‘magic pill’ solution
This is obvious enough, but people never seem to stop looking for an easy solution for their weight problem. The advertising industry is well aware of this and so they offer products and methods that are targeted precisely for them.

You must always remember that if you want to lose weight permanently, you need to incorporate a permanent solution in your own life style. More accurately, you must learn to live with your new choice of life, to infuse it with your previous one.

However, this doesn’t mean that you are expected to become a different person. Usually, if you want to infuse new routines with your already existing one, try and find a healthy balance of the two. And, definitely stay away from things that state that they can help you lose weight fast and do this without any effort.

2. Consider your own body’s nutrition demands
A lot of people offering methods for losing weight are speaking from their own experience about a method that truly did work for them. While they could be telling the truth, you must realize that different things work for different people.

This is why you must get acquainted with your own body and its needs. If you start with a routine that will not be complementary with your needs and leave your body deprived of some essential nutrition, you will soon feel the consequences and your efforts will not achieve lasting results.

3. Consider your fitness level before engaging in an exercise program
A lot of people jump at the chance to try out an intense training routine because they want fitness results fast. However, this is very dangerous because getting in to shape can take weeks or even months, and fitness takes time to build.

You can easily injure yourself and overwork your body, again eventually fail in your attempts to get fit because you chose a program that did not fit with your level of ability, worse yet an injury can mean that you may not even be able to workout for some time at your own level.

This mistake can cost you valuable workout time, and not only prevents you from achieving your weight loss goals, but also brings new health problems into your lives.

4. Consider your lifestyle and the demands of the plan
When selecting a weight loss regime, whether it’s a work out or a diet plan or both, carefully examine the time it will take from your schedule. Do not commit to unrealistic demands because you will likely quit before you reach your goals.

For example, if you work a lot of overtime, a program where you need to cook intricate meals every night is hardly feasible.

5. Permanency Counts
One of the most important considerations when choosing a diet plan is to consider if it is a temporary “diet” that will not last long, or will it teach you to eat right and keep the weight off for life?

The truth is that lasting weight loss typically only happens when you stop “dieting” and start making lasting and profound habit changes in dietary and exercise choices.

Conclusion
Losing weight is actually not the correct phrase you should use if you want to be thin and in shape. The correct phrase should be – solving your weight problem permanently.

Moreover, in this respect you must always view any new method or regimen you come across as something that should become infused with your own lifestyle and stay with you indefinitely.

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5 Benefits Of Doing A Quick Juicing Cleanse

With the holiday season upon us there's a good chance you are looking for quick fixes to get your body ready (or to recover from) the excess you are likely about to indulge in. Try as we might, the holidays are the most difficult time for anyone to diet or maintain their healthy eating lifestyle.

Why? Well, you sit down at a large table covered in food and you are surrounded by your loved ones who are piling their plates up as if it's the last meal they will ever have. It's difficult not to follow suit.

You may find a quick juice cleanse is the ideal way to mitigate the consequences of overdoing it this holiday season. Look at these benefits.

1. Fights Inflammation 
According to the Huffington Post, while fiber is an important aspect of your diet, your digestive system can become inflamed and upset. This is especially true if you've been overdoing it with roast potatoes, lashings of gravy, and extra meat. A juice cleanse means you're giving your body no fiber, thus less work to do. This gives your digestive system a chance to recover and return to its normal, productive self.

2. Toxin Break 
Another health benefit is that your body is getting a break from all of the toxins you've been plying it with. From rich desserts and too much alcohol, it's no wonder we get so sick during the winter season. It isn't just the excess germs flying around, it's a shoddy immune system selling you out. Your body takes care of detoxing naturally, thanks to the liver, however, a juice cleanse provides your liver with a much-needed rest and a boost in its ability to properly detox the body. Therefore, it's the liver you're supporting with your juice cleanse as opposed to the juice being the reason for the purging of toxins.

3. Feel Great 
You may initially feel fatigue due to the withdrawal symptoms that come from cutting out all of the nasties your body has become accustomed to. However, you will soon feel fantastic as your body craves healthy snacks and foods rather than the ones that are literally killing you. Once you start feeling better, you will find it easier to motivate yourself to hit the gym for regular exercise. Healthy eating and regular exercise fuel each other and will motivate you to keep it up long after the juice cleanse is over.

4. Detect Food Sensitivities
This is probably the best time possible for you to discover any food sensitivities you may have. Following your cleanse you should slowly introduce certain foods you may suspect of being the guilty party. This allows you to track your body's response to them and rule out foods that may not be the cause of your issues. Don't be tempted to try too many at once, though, as this will defeat the purpose and make it more difficult to narrow things down.

5. The Jump Start You Need 
The Mayo Clinic advises that you should think of a juice cleanse as the jump start to your new healthy life. Don't just let it all go once you've finished, keep it going. You'll lose water weight during this period and you will likely find a change in your bowel movements, don't ruin all that good work by diving back into a life of excess. Just ensure you are following a responsible cleanse and taking the necessary precautions to protect your health.

There are plenty of benefits to juice cleanses and the beauty of them is that there are so many different options available to you. Your body gets all of the vitamins and minerals that it needs while it enjoys a bit of recovery time.

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Weight-Loss Breakfast Concepts

Breakfast is typically referred to as one of the most important meals of the day. Breakfast-- actually a break after a duration of fasting-- restores blood glucose levels that have decreased during the night and guarantees you have adequate energy to start your day. A great breakfast can help fend off cravings and sustain energy levels throughout the early morning, decreasing your chances of suffering a mid-morning energy slump and associated sugar yearnings. A healthy breakfast is frequently connected with weight reduction and weight management. Various research studies suggest that breakfast eaters are usually closer to their perfect weight than non-breakfast eaters.

Eggs

Eggs are abundant in protein and necessary fats which suggests they are pleasing to consume and keep you feeling fuller for longer times. A typical egg contains around 76 calories, 6.5 grams of protein and 5.6 grams of fat. Eggs cook extremely quickly and can be poached, scrambled, fried, boiled or made in to an omelet as chosen. If you want to conserve some fat calories, you can remove some of the yolks as this is the part of the egg that contains the majority of the fat. It is worth keeping in mind, nevertheless, that the majority of the vitamins included in an egg is discovered in the yolk.

Oatmeal

Oatmeal is a low glycemic grain that provides slow releasing carbohydrate, soluble fiber and is likewise low in fat. The high fiber content of oatmeal means that it stays in your stomach for longer which promotes a feeling of fullness. When made with milk, oatmeal likewise supplies vital protein and calcium-- both crucial factors in weight loss. Oatmeal is very fast and easy to prepare and can be warmed in a microwave to conserve time. You can likewise eat oatmeal cold by soaking the oats in milk overnight and then eating directly from the refrigerator the following morning. Serve with fresh fruit or a small amount of honey if you desire a sweeter tasting oatmeal.

Smoothies

Healthy smoothies can be prepared quickly and easily making them ideal for when you need a good breakfast your in a rush. Healthy smoothies are also perfect if you find that you aren't very hungry first thing in the morning. To make a healthy smoothie, put around half a pint of water or milk into a blender, add soft fruits --a banana, berries or comparable, add some whey protein powder or natural yogurt then mix up until smooth. If you prefer you can use almond, rice or soya milk as your liquid base. You can spice up your healthy smoothie by including natural peanut or almond butter, frozen berries, honey, dry oats or any variety of other ingredients but understand that these can all increase the calorie content of your healthy smoothie.

Breakfast Cereals

Breakfast cereals fast to prepare, yummy and satisfying to eat. On the downside, numerous breakfast cereals include so much sugar that they are broken down by your digestion system really quickly and can leave you hungry not long after intake as your blood sugar levels initially rise very quickly then fall even quicker! If you decide to take in breakfast cereals make sure you choose items that are low in sugar, high in fiber, have undergone very little quantities of processing and include as few artificial additives as possible. Whole grain cereals such as unsweetened muesli are a great option as are bran based cereals such as bran flakes and bran sticks. Even the healthiest breakfast cereals can be really calorie dense so you need to venture to practice good portion control by measuring the quantity of cereal you eat using a cup to ensure you don't consume excessively.

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Why Red Tea Is Better Than Green Tea

Green tea has long been acknowledged for its health and wellness benefits, including weight loss assistance. The evidence is irrefutable. But are we overlooking something better?

It is true that green tea contains powerful antioxidants. These components contribute to minimizing health risks such as cancer and cardiovascular disease.

As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for those pursuing optimal health. In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos.

Rooibos, also known as red tea, is equally high in antioxidants, however sourced from different substances to that of green tea. The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, stress, and inhibit metabolic disorders.

After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential. In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain.

This year I began the production of my Red Tea Detox. A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements.

Rooibos means red bush. The plant is readily available, with leaves that turn red upon fermentation. With so much potential to assist with our health and wellness journeys, I considered it wrong to ignore the strength of the plant.

Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night won’t leave you restless.

Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often attributed to its high tannin content, which is less prevalent in red tea.

Many health products do not aim to bridge the gap between adults and young children, but the pursuit of health is of equal importance for both demographics. Which is why I’ve designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened version of the recipe.

This particular Red Tea Detox program is fresh and matchless, already actively transforming lives since its launch.

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