Top 50 Weight Loss Foods for Women

Admin | May 8, 2012 - 5:19 pm

There are actually many foods that can help women lose weight. Sometimes it is because they keep you feeling full longer, and sometimes it is because they need calories to digest them. Either way, here is a line-up of fifty food items, in no particular order, that are the best foods for weight loss for women. These foods are great because you do not necessarily lose muscle mass in the process, but real fat.

Whole Grains, Quinoa and Whole Wheat Pasta

Whole grains are definitely the way to go as good foods to eat for weight loss. They keep you filled up longer and are choc full of fiber, so you do not end up eating too much and having digestion problems.

Lean Red Beef and Dark Poultry, Swiss Chard, Lentils, Dried Apricots

Lean red beef, dark poultry, Swiss Chard, and dried apricots are a great source of iron, something many women lack, and even shed more of during menstruation. Thus, this would be a great way to replenish the iron in your body.

Green Tea

Green tea is great for women and weight loss because they encourage the body to burn more fat through increased metabolism, according to the American Journal of Clinical Nutrition.

Almonds, Peanuts, Chestnuts, Pecans, and Walnuts

These nuts are a great snack in small quantities because they help lower bad cholesterol and prevent heart disease, according to ConsumerReports.org. They have monounsaturated fats that help lower bad cholesterol and polyunsaturated fats that help lower heart disease. It is also a great source of different vitamins and minerals such as zinc, copper, folate, vitamin A and vitamin E. Walnuts may even ward of osteoporosis and breast cancer because of phytosterols present in it.

tomatoes for weight loss

Tomatoes

Tomatoes are great for women because of their lycopene content. They lower the risk of breast cancer and cervical cancer in women, as well heart disease, according to Breastcancer.org.

Flaxseed

Studies show that flaxseed seems to be able to curb hot flashes in women, as well as lower bad cholesterol levels in the body. They may also even play a role against breast cancer, though pregnant and lactating women should avoid them till further studies are done.

Greek Yogurt

This is a good source of protein, with lesser sugar compared to other yogurts. More protein in the system helps women in losing weight and maintaining muscle. Yogurt is also a great source of calcium, and can help build strong bones.

Soy protein

Soy protein helps lower levels of bad cholesterol in the body, which is good for the heart, according to ConsumerReports.org. This is definitely one of the healthy foods for weight loss, because it has the protein you need but with lesser fat and cholesterol.

spinach to lose weight

Kale, Spinach, and Bok Choy

Aside from the usual doses of vitamin C, calcium and antioxidants, kale is a good source of vitamin K, which is great for building bones, something that many women struggle with especially in the older years as vitamin K helps activate bone proteins that will help protect women against osteoporosis. Bok Choy and spinach, on the other hand, contain a lot of fiber and minerals essential to a woman’s diet.

Asparagus

Asparagus goes into the list because it is rich in folate, which is awesome for a developing fetus and for the heart.

Salmon

This fish is additionally beneficial for pregnant women, as it somehow seems to ward off post-partum blues. Its omega 3 fats are also essential for the developing baby and are good for the mother’s heart.

Oatmeal

Oatmeal is a good source of fiber and helps lower cholesterol levels in the body, for a healthier you.

cranberry juice to lose weight

Cranberry Juice

Cranberry juice prevents bacteria from sticking to the bladder walls, thus helping ward of urinary tract infections, which many women suffer from.

Soup

Vegetable soups are a great way to fill you up, thus helping you eat less. Just make sure you steer clear from very creamy soups that may still have more calories, defeating the purpose of having soup in the first place.

Halibut and Cod

Aside from their oils being very good sources of vitamins and minerals, halibut and cod are great sources of potassium and protein. Halibut can also help temporarily speed up your metabolism and help you lose weight.

Ginger Root

Studies show that daily consumption of ginger is helpful in lessening muscle pain after exercise, thus making your workouts less stressful for you and more enjoyable.

strawberries to lose weight

Citrus Fruits and Strawberries

These are great for women because of the rich content of vitamin C found in them, which has been found to lessen coronary heart disease.

Runner Beans

Runner beans are filling and full of fiber—a major help for people who easily become hungry and are tempted to eat more.

Pomegranates

Aside from being nutritious, pomegranates help control blood sugar levels, but they ought to be eaten, not just drunk, for maximum effect.

Brussel Sprouts and Sweet Corn

Those little vegetable balls are packed with fiber and vitamins and minerals, as expected in many vegetables, and really keep you full longer. Sweet corn works in the same way.

eggs for weight loss

Eggs

Eggs are a great source of protein, and though many people worry about the cholesterol level, studies on people who eat 2 eggs a day have shown that their cholesterol did not increase dangerously as often thought.

Apples and Pears

These fruits are rich in vitamins and minerals, as well as fiber that keeps your digestion system on track.

Cauliflower and Broccolli

Cauliflower has been linked with lower risk of lung and stomach cancer, aside from being rich in Vitamin C. Broccolli fills you up with fiber and nutrients, sans the calories.

Cinnamon, Garlic, and Sage

Cinnamon is not just a spice full of different minerals, but it is also a natural appetite suppressant, as well as garlic. Sage on the other hand helps with digestion and thus counts as a weight loss aid for many.

black beans to lose weight

Black beans

Black beans are great for those targeting to lose belly fat because black beans have fiber, protein, and a fat burning carb called resistance starch.

Pumpkins

These are great to snack on because they are low on calories, have a lot of vitamins and minerals as well as beta-carotene, and taste great. They are definitely one of the foods that promote weight loss.

Avocados

These green fruits are a great source of oleic acid, which helps curb your hunger pangs, as well as fiber and protein.

Bananas and Blueberries

Bananas are great for weight loss because they give you nutrition, vitamins, and energy without fat. Blueberries do the same, while also lowering cholesterol and helping your heart.

grapefruit to lose weight

Grapefruit

This fruit has a compound in it that lowers insulin which is a fat storage hormone, and is packed with protein, while filling you up without the calories because of its high water content.

Goat Cheese

Goat cheese has a fatty acid that can make you feel full longer and burn more fat, thus earning it a spot as one of the foods that are good for weight loss. Just make sure that you are getting those labeled “grass fed” as they have the most fatty acid in them.

The Top 10 Diets That Work Fast For Women

Admin | May 5, 2012 - 2:07 pm

These days, more and more people are focusing on taking better care of their health. People are now realizing the importance of a good diet, eating healthy, having the right proportions, and being able to eat at the right times. Aside from improving your overall health, eating also brings benefits to your physique, which is also another reason why diets are so popular. Because of this newfound appreciation and importance given to health and nutrition and physical improvement, a lot of diets have come out, all claiming to give you the health and fitness benefits you are looking for.

For years women have been more engaged in dieting than men. And with the introduction of the different diet programs that are available today, more and more women are exploring their options and finding what could work best for them. It’s not easy to pinpoint what exactly works best, but here’s a listing and introduction to some of the most popular and easy diets that work fast for women.

Low-Carb Diet

One of the most popular types of diets is the low carb diet, which focuses on low carbohydrate content foods. Low carb foods are also low in fat content; however, you are still able to get all the necessary vitamins and minerals that you need even with low carb foods. Examples of these types of foods include broccoli, spinach, tomatoes, strawberries, chicken breast, and milk.

The Atkins Diet

The Atkins Diet is one of the most popular diets for women since it was introduced. Women swear by the fact that the Atkins diet really works and because of its success, it has gained a huge following worldwide. There are four phases of the Atkins diet: the induction phase, the ongoing weight loss phase, the pre-maintenance phase and the lifetime maintenance phase.

In the fist phase of the diet, a reduction of a woman’s carbohydrate intake is greatly reduced: as much as less than 20 grams per day. Low carb foods such as broccoli, spinach, asparagus, fish, and poultry can be included in the diet. Drinking a lot of water is important in the Atkins diet, as well as avoidance of legumes such as beans, and alcoholic drinks. The carbohydrate intake is increase as you go along the other stages of the diet until you reach the maintenance phase. This focuses on continuing all the eating and diet habits formed in the past three phases.

vegetarian diet

Vegetarian Diet

Even without any meat in the diet, women can still get all the nutrition that they need from a purely vegetable diet. In a vegetarian diet, it is important to carefully plan out and think about what kinds of food should be included in the diet as there are some nutrients that should be paid special attention: calcium, iron, iodine, protein, omega-3 fatty acids, vitamin B-12, zinc and vitamin D. in order to get these nutrients, your diet should include leafy vegetables, cereals, tofu, beans, nuts, whole grains, and a lot of fruit. As long as a meatless diet is able to provide for these crucial nutrients, the vegetarian is one of those diet programs that can bring about great results for women.

Cabbage Soup Diet

While it may be considered a fad diet, the cabbage soup diet is one of the fast diets that work for women. The cabbage soup diet works by consuming cabbage soup for seven days; hence it is recommended mostly for people who do not really need to go on a diet for extended periods of time. The program for eating cabbage soup is different every day; some days, cabbage soup is eaten with fruits, some with vegetables, sometimes excluding potatoes, and towards the final stretch, with beef. The final day of the cabbage soup diet involves the intake of rice and fruit juices. According to several medical reports, this diet, though a crash one, is actually good for overall health.

Zone Diet

The Zone diet works around the principal of proper proportioning of carbohydrates, proteins, and fats. In the Zone diet, your diet will follow the 40% carbohydrate, 30% protein, and 30% fat division. A zone calculator will be used to determine the exact intake you should have when on this type of diet. This type of diet will work to help maintain balance of the hormones in your body, increase energy, and even improve intelligence through the consumption of 11 food blocks. Some of the foods that you will find yourself eating when on the Zone diet are eggs, bean stew, blueberry pancakes, and herbed beef.

Dash Diet Weight Loss Approach

Originally, the Dietary Approaches to Stop Hypertension, or DASH, was not designed for weight loss. However, the program has shown to be successful is helping women to lose weight at relatively fast paces. According to studies you can find on DASHDiet.org, many of the women who go on the diet program experience 10 lb. – 15 lb. of weight loss even within just a few months. With the DASH diet, you’ll find yourself in a low calorie, high fiber program. Aside from weight loss, this diet has also proven to be effective in helping improve and alleviate high blood pressure and hypertension.

Lemonade Diet

The Lemonade diet is not for the weak at heart and only for those with willpower and determination as strong as steel. The diet takes place within a ten-day period and has proven to help people lose anywhere from 10 to 20 pounds. It is important, however, to first consult with your doctor or dietician before going on this diet.

The Lemonade diet calls for 100 ounces of lemonade per day. In the morning, you are to drink salt-water flush and herbal laxative tea in the evening. While on the lemonade diet, there is no solid food intake and all you consume in a day is the lemonade, saltwater flush, and herbal tea. Aside from helping in weight loss, this diet also works for elimination as it cleanses your body of toxins.

According to the National Institutes of Health, women should be able to consume a minimum amount of 1,200 calories per day in order to stay healthy and keep energy levels going. While this is the typical recommended daily allowance, it is always best to first consult with your doctor before taking on any diet plan. This is more so for women with pre-existing conditions that must really be taken into consideration.

There are a lot of diets that work really fast for women. Some take longer and work better for those with long term dieting plans. Others run from a week to ten days and create drastic drops in weight. Some may be fad diets while others may seem more gradual and create habits that can be carried out even after the diet program is over. Always remember what your diet and weight loss goals are when going on a health and diet program. A good amount of discipline is also needed in order for the diet programs to really work. Remember that the success of your dieting will all really depend on you so always stick to the plan and follow through on your weight loss commitment.

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Does White Bean Extract for Weight Loss Really Work?

Admin | May 4, 2012 - 9:08 pm

In a world where health has become increasingly important to people and where many struggle with fat and obesity, it is thus the trend to find new ways of losing fat safely, aside from the usual ways of cutting the caloric intake of a person or increasing his or her level of activity. This is why many people start following different diet regimes or ingesting weight loss supplements in order to try to lose more weight faster.

One such supplement is the white bean extract for sale at your local health store. Many media sources such as newspapers and news shows have featured this little white bean as a new way of losing weight, and many sites online are now giving reviews and talking about this product—but what about this legume has made it a good way of losing weight? Does it really work? What studies have been done on it? How do I know what supplement to take? And is it safe to consume without any harmful side effects?

The Little White Bean

The white kidney bean extract used for weight loss purposes is actually called phaseolus vulgaris. It is actually an alpha amylase inhibitor. What it simply does is stop the digestive enzyme mentioned in your body from breaking down carbohydrates into simple sugars, so your body does not absorb it. It is thus basically a way of blocking carbohydrates and so still allows you to enjoy eating carbohydrates without having to give them up entirely, as carbohydrates are the ones which are broken down in the body and converted to fat when not used, with the help of alpha amylase.

Most foods now which people tend to snack on or eat are rich in carbohydrates, and not much on what really counts such as protein, fiber, vitamins, and minerals. Thus, taking the white bean extract to lose weight may help very much, especially with people who thoroughly enjoy carbohydrate rich foods such as pasta and cakes. The extract is particularly appealing because it has no harmful side effects, as it is a naturally occurring ingredient that can be taken by people. However, some side effects such as gas or diarrhea may happen, as the extract does come from white beans and will affect your gastrointestinal tract.

Because of many people looking for this white bean extract, companies are now starting to manufacture white bean extract supplements, to be taken before meals with heavy starch or carbohydrates. Many sites online tout their own supplements, trying to show that their supplement has the most amount of extract or that theirs is more effective compared to others, as a large amount of beans would need to be consumed in order to match the amount of extract found in one capsule of supplement.

Does It Work?

There are actually many studies being done, and many studies already done, on this white bean extract. One study done by Jamie Berkowitz at the Philadelphia College of Osteopathic
Medicine tried to find out whether the white bean extract does indeed help in weight loss. This study involved three randomized, controlled, double blind studies, and in the end, the extract was seen to be a very safe and a very effective weight loss ingredient when combined with exercise and a diet, as well as with a very compliant population.

Another study done by Leonardo Celleno, Maria Tolaini, Alessandra D’Amore, Nicholas Perricone, and Harry Preuss in the International Journal of Medical Sciences also echoes the same conclusion as Berkowitz’s study, with significantly more weight loss for the subjects receiving four hundred forty five milligrams of the white bean extract compared to the placebo group after thirty days of receiving a two thousand to two thousand two hundred calorie diet rich in carbohydrates, while still maintaining lean muscle mass.

Still another study done by Marilyn Barrett and Jay Udani on the National Center for Biotechnology Information site also show similar results, though not specifically for the white bean extract but for a supplement that uses the extract called Phase 2 Carb Controller. However, the authors believe that similar principles apply for them.

Dr. Oz Talks About White Kidney Bean Extract

Testimonials and Feedback

Aside from the studies done on the alpha amylase inhibitor, several people have really taken the white bean extract for belly fat and have found it to be very effective. It may not mean that you can simply eat and drink whatever you want and have a sugary diet and still lose weight at the same time, but at least it allows people to still enjoy some carbohydrates sometimes in their balanced diet.

The extract is also meant to be taken with exercise and diet, and is not a miracle pill. However, the pill is also not meant for pregnant women and those with diabetes, as their blood sugar levels may run too low. Consultations with your doctor on how to incorporate phaseolus vulgaris into your weight loss regime are also best because safety is still an important issue and you should not lose a lot of weight too fast or too quick as this will harm your health as well.

Take In Addition To Diet And Exercise

People such as Nora Cosgrove, who have lost thirty pounds and went down six dress sizes, can really attest to the power of phaseolus vulgaris in supplement form. They also did not feel tired or lacking energy, as can happen when carbohydrates or blood sugar is low due to the fact that this is still a main energy source for people.

There are many other testimonials online which you can find that attest the product’s efficacy. Try looking for them online so that you have a sense of how the phaseolus vulgaris works in various supplements available, and which supplement may be best for you. Several forums and sites offer reviews and real customer feedback on the different kinds of white bean extract supplements in the market. In the end, you want to be informed about the different kinds of supplements that have this white bean extract so that you know which supplement to take for your weight loss plan.

All in all, the white bean extract for weight loss seems very promising. With the many studies backing the phaseolus vulgaris extract as well as personal testimonials of many people who have tried it, the white bean extract really does seem to work and is very much safe, which is great for your health. Just remember that it is really not meant as a miracle ingredient, but to complement your workout and diet plan. This is just something that allows you have (some of) your cake, and eat it, too!

Posted in Diet | Tagged does white bean extract work, lose weight with white bean extract, white bean extract, white bean extract for weight loss | Leave a comment

Can You Lose Weight With The Best Life Diet?

Admin | April 23, 2012 - 5:56 pm

Whenever we think of diets, we automatically think of drastic cuts on portions, bland tastes, and basically just saying no to food. However, the true meaning of diet isn’t synonymous with deprivation or starving. The real approach and meaning of a diet is eating right, eating healthy, and not going overboard. Rarely do we see a diet that puts emphasis on “lifestyle change” and improvements that you can really take into the long haul. This is where it comes in and makes that change that we are all waiting to see.

What Is The Best Life Diet?

The Best Life Diet was created by exercise physiologist Bob Green and is a no-nonsense, gimmick free approach to dieting. Unlike most diet programs out there that can be easily considered crash diets, Bob Greene’s Best Life Diet focuses on healthy eating and exercise. In fact, rather than a diet, it’s a lifestyle. There are no special gimmicks, special food, or any groundbreaking discoveries. This diet simply covers the fact healthy eating with regular physical activity is indeed the safest and most effective way to lose weight.

However, it should be noted that this plan isn’t an overnight miracle, and an effort must be made in order to see results. It is a safe and effective way to lose weight and improve your body’s overall fitness; however, it’s all about making gradual changes. They key is to make baby steps in order for the body to be able to easily adjust and adapt to your new system eating and exercising.

In the end, the goal is to transform your bad eating habits into good, healthy ones and bring them with you throughout your lifetime. The book is something that you can always turn to when it comes to searching for help in healthy, at it provides you with several Best Life Diet recipes that you can certainly make use of every single day.

The diet guides you on the number of calories that should be consumed, though, everyday. The guide recommends a calorie count of 1,500-2,500 as well as a recommendation on the number of servings you should get from each food group. All these recommendations are dependent on your gender and activity level.

How Does The Best Life Diet Work?

The Best Life Diet by Bob Greene aims to promote and bring you to a healthier weight by fostering healthier eating habits and letting you give more time and importance to physical activity or exercise. In order to achieve this, it does this in 3 different stages or phases.

Phase I lasts for about 4 weeks and is the foundation building part of the entire diet program. This phase gets you started on physical activity and begins to establish the meal patterns that you will be following for the rest of the program. In Phase I, the program designs a 3-meal day plus at least one snack, no eating at least 2 hours before bedtime, plenty of water but zero alcohol intake, and focus on daily supplements.

Exercise is also part of the program. Initially, you would have weighed in at the beginning of the program and w weigh in is essential again after 4 weeks. If the overall weight loss has been more than a pound per week, then it’s time for you to move on to Phase II. Otherwise, you can remain on Phase I for about 2 or 3 more weeks.

Phase II of the program also runs for 4 weeks. The goal of this phase to attain significant weight loss by controlling your hunger and urge to eat while continuing the dietary changes that you already started in Phase I. Of course, you should weigh in at the beginning of the phase, weigh in weekly after that to monitor results, and weigh in at the end of four weeks to check on the cumulative results.

In Phase II, it’s all about developing an understanding of the reasons for your hunger, and the urge to eat. There could be several reasons, whether physical or emotional, that contributes to your hunger. In this phase, you are taught how to eat reasonable portions and servings of food – food that are “empty” or problem foods. You’ll figure out more which of the Best Life Diets foods work for you. During this time, the phase also encourages you to increase physical activity in order to up the ante on weight loss.

After four weeks, do your first weigh in and check to see if you are already within 20 pounds of your desired weight. Check to see if your weight loss has stopped as well. If that is the case, you can finally move on to Phase III of the program. Otherwise, you can stay on the program until the weekly weigh in indicate that you can move forward.

Phase III is the finality to the entire Best Life Diet program. After everything that you have already achieved, the Phase II part of the diet program is simply continuing to improve the quality of your life by improving the quality of your diet for health and weight maintenance. The weigh-ins for Phase II are no more than once a week. In this phase, you may also introduce different types of food according to the calorie guide given. More or less, this is your healthy lifestyle and what you can carry on moving forward.

Is the Best Life Diet Effective?

According to Cathy Nonas of the Academy of Nutrition and Dietetics, true weight loss really comes from making wise decisions and positive lifestyle changes. More often than not, people who decide to lose weight go for a fad or crash diet. These diets don’t really work, dropping your weight suddenly but leading to you quickly regaining them. What is great about the Best Life Diet by Bob Greene is that it focuses on gradual change, allowing the body to adapt to the new system that you are trying to implement. It is also a key factor that exercise and physical activity is given much focus in this diet program. Diets work best when physical activity is incorporated and results can be seen much quicker and faster.

Perhaps the biggest testament to the effectiveness of this program is Oprah Winfrey’s endorsement. After years of struggling with diets, she finally found success with the program. If it can work for Oprah, it can definitely work for anyone looking to achieve, natural, gradual, long-term weight loss.

Posted in Diet | Tagged bob greene, does the best life diet work, the best life diet, what is the best life diet | Leave a comment

Low Calorie Foods That Fill You Up

Admin | January 13, 2012 - 10:27 pm

When you’re trying to lose weight you know you have to burn more calories than you consume. The problem that most people run into is that when you cut back on calories you often go hungry not long after a meal. This makes it particularly hard to stick with any diet. What you need is to include more low calorie foods that fill you up.

It’s All About Energy Density

When you want to eat foods that are more filling so you can cut back on calories you need to eat foods that have low energy density. What does energy density mean?

According to the MayoClinic, “energy density is the number of calories (energy) in a specific amount of food.” If a food has high energy density, it means there are a lot of calories in a small amount of food. If you have food that is low energy density it means there are very little calories in a lot of food.

When your’e trying to reach your weight loss goals, it’s vital to your success that you eat lots of low energy dense foods. This way, you can eat a TON of food and not consume as many calories.

What Makes Foods Energy Dense?

Low calorie foods that fill you up are low energy density foods. But what makes them so?

There are 3 factors that cause foods to either be low density or high density. They are, water, fiber, and fat.

Fruits and vegetables are excellent low calorie foods that fill you up because they are very high in water content. Water can fill you up without any calories at all. That’s why you can eat a mountain of fruits and vegetables and not worry to much about the calories.

Foods that are high in fiber are excellent low energy dense foods. Because fiber takes so long to digest, it keeps you feeling fuller for a much longer period of time.

Fat is a very high energy dense food. Just a single teaspoon of butter contains the same calories as 2 cups of broccoli. Foods that have high energy density are the foods you want to cut back on when you’re dieting. Foods like certain meats and some dairy products contain fat and therefore contain more calories. The same goes for foods with added fat.

The Top 10 Low Calorie Foods That Fill You Up

1. Oatmeal. Oatmeal is THE perfect breakfast and is one of the best low calories foods that fill you up because it’s loaded with fiber and protein. Adding some low-fat yogurt or skim milk to it will increase the protein content to help keep you full all morning.

2. Whole wheat pasta. Diet gurus have been talking about pasta and how it contains “empty calories” for years. However, according to Health.com, whole grain pastas contain 300% more fiber and hundreds of calories less per serving than most white flour pastas.

3. Beans. Throw some beans on your plate if you want to be able to make it to the next meal without getting hungry. Beans are some of the best low calorie foods that fill you up. They’re loaded with protein and fiber–2 things that keep you full for a much longer period of time.

4. Cheese with fruit or vegetables. A low fat cheese paired with fresh fruit or vegetables can keep you feeling full. The fiber and water in the fruit and vegetables and the protein in the cheese keep your stomach working longer to digest it which means you stay full longer.

5. Potatoes. The starchy carbohydrates in potatoes help to fill you up. According to WomenFitness.net:

When looking at the Satiety Index and which 38 foods kept us the most full for two hours after eating them, boiled potatoes came in at the top spot, beating wholegrain bread, brown rice and bananas.

6. Eggs. Studies have shown that eating eggs in the morning can keep you full longer and help you eat less calories during the rest of the day. In one particular study women followed a diet that included either eggs or bagels for breakfast. The women who ate eggs lost as much as 65% more weight than those women who ate bagels.

7. Fish. When you’re trying to lose weight you can’t find a better meat to eat than fish. Fish fill you up and keep you feeling full thanks to it’s high protein content. Also, fish is incredibly healthy because it contains beneficial omega-3 fats.

8. Apples and Oranges. Both apples and oranges have high water content which means you can eat a lot without a lot of calories. Plus, both fruits contain quite a bit of fiber.

9. Popcorn. Popcorn is top of the list of snacks that fill you up. If you’re craving something salty then make some popcorn and throw just a bit of salt on it (skip the butter). The best type of popcorn to snack on when you’re counting calories is plain, air-popped popcorn.

10. Peanuts. In a recent study, participants who ate peanuts reduced the amount of food they consumed for the rest of the day. Try putting some natural peanut butter (no sugar added) on a whole-grain english muffin for breakfast. It’s filling and tastes great. Be careful with peanuts, or any nuts for that matter, because although they are filling, they do pack quite a lot of calories.

Bonus Food! Soup. Soup before a meal will help you greatly reduce the number of calories you consume. Soup is one of the best low calorie foods that fill you up because it takes up a lot of room in your stomach. Add some vegetables to make it even more filling. Try these soups: vegetable, potato, carrot, mushroom, lentil, bean, and chicken. Avoid soups that are creamy or rich as they can contain a LOT of calories.

5 Snacks That Are Low Calorie Foods That Fill You Up

This list of 5 low calorie snacks comes from Self.com:

Turky slices with pickes.
Tomatoes and buffalo mozzarella
Edamame
The Turkey Breast Wrap from Subway
Carrot sticks and hummus

Here are 30 more low-calorie snacks that fill you up and help you slim down.

How To Choose Healthy Snacks

How to Choose Healthy Snacks

Do you have any low calorie foods that fill you up that you’d like to add? Any recipes or tips? Leave your advice, questions, or concerns in the comments section below.

Posted in Diet | Tagged foods that are low calorie, low calorie foods, Low Calorie Foods That Fill You Up | Leave a comment

The Top Metabolism Boosting Foods

Admin | January 11, 2012 - 7:18 pm

When you’re trying to lose weight, one of the best things you can do to speed up the process and make it easier is to increase your metabolism. After all, the higher your metabolism, the more calories you burn all day and all night.

There are several ways you can boost your metabolism and one is to eat metabolism boosting foods.

How fast your body burns calories is dependent upon several factors—not just the food you eat. Genetics, exercise, and age all play a role in how fast your body burns energy. Madelyn H. Fernstrom, director of the Weight Management Center at the University of Pittsburgh says that, “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain 8 to 12 pounds a year.”

As you age the amount of muscle mass in your body diminishes and with it so does your metabolic rate. And most of us will make it worse by engaging in fad/crash diets, doing the wrong exercises, etc.

However, don’t fret. No matter what your age or health status, you can rebuild your metabolism with the right diet and exercise. In today’s article we’ll cover diet by going over the top foods that increase metabolism.

Metabolism Boosting Foods And Diet Tips

Add Ice To Your Drinks

Research has shown that your body has to “heat up” the water and that makes for more calories burned. If you drink 6 glasses of ice water a day (including iced tea, iced coffe, etc) it will boost your metabolism and burn an extra 10 calories. That 10 extra calories per day burned can prevent you from accumulating an entire pound in one year (without dieting).

Snack More Often

Healthy snacks are great metabolism boosting foods. If you snack in between meals it keeps your metabolism humming along. If you eat 3 large meals per day and don’t eat anything in between those meals, it causes your metabolism to slow down. Therefore add some healthy snacks to keep your metabolism running high all day.

Add Spices

Do spicy foods boost metabolism? They sure do! Spices are great foods to increase metabolism. Not only do they make the food you’re eating taste better, they also increase the amount of calories your body burns. According to the NY Times:

Over the years, various studies have examined the claim and suggested that certain spices can in fact increase metabolic rate by raising body temperature, though to what extent and for how long is unclear. Capsaicin, the compound that gives red chili pepper its powerful kick, creates the largest bump in heat generation, which helps burn more calories immediately after a meal. Black pepper and ginger have similar effects.

Generally, studies have shown that on average a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person’s normal rate, an amount considered fairly negligible. But besides a slight uptick in metabolism, spicy foods may also increase feelings of satiety.

Eat Your Protein

Eat protein rich foods to boost metabolism. When you eat protein your body may use up to 25% more energy digesting it than other types of food. A great way to boost your metabolism is to replace carbohydrates with foods that are rich in protein like lean meats, beans, tofu, chicken, fish, nuts, low-fat dairy products, and eggs.

Drink Your Coffee Black

If you’re like me, you can’t function without your morning Joe. Well, there’s one more reason to like it—it will boost your metabolism.

Green and Oolong Tea

Green tea contains a substance called catechins which has been shown to boost metabolic rate. Plus it contains caffeine which also has been shown to increase metabolism. Studies have shown that if you drink 3 or 4 cups of green tea per day it can increase calorie burn by up to 17%.

Don’t Crash Your Diet

Eating metabolism boosting foods is great as long as you balance out your diet and eat enough to get the nutrients your body needs. Engaging in a crash diet where you eat fewer than a thousand or so calories is going to kill your metabolism. When you crash diet you may lose weight but a LOT of that weight is muscle mass. When you lose muscle mass your body doesn’t burn calories as effectively. The lower the amount of muscle mass that your body has, the lower your metabolism and the harder it’s going to be for you to lose weight and keep it off.

Eat Your Breakfast!

Metabolism research from the University of Texas at El Paso found that volunteers who ate a larger, healthy breakfast in the morning ate up to 200 LESS calories per day than volunteers who ate small breakfasts or none at all.

Another study from the University of Michigan found that women who didn’t eat any breakfast were 30% more likely to be overweight.

The best metabolism boosting foods for breakfast are oatmeal, eggs, peanut butter, yogurt, and whole grain cereal. Essentially you want to eat for breakfast anything with lots of fiber and protein.

How To Raise Your Metabolism

Metabolism Boosting Foods: Bottom Line

Eating certain foods can help boost your metabolism so that you burn more calories and lose weight more effectively. However, food for your metabolism is only a piece of the puzzle. To turn your metabolism into a calorie-burning monster, you’ll need to also focus on exercise. Building muscle and being physically active is just as important as the food you eat.

Here’s a good tip: If you work out early in the morning it can skyrocket your metabolism for several hours afterwords.

What do you think? Do you eat metabolism boosting foods? Do you have any tips, ideas, or questions about this topic? Leave your ideas, concerns or questions in the comments section below.

Posted in Diet | Tagged do spicy foods boost metabolism, food for your metabolism, foods that increase metabolism, foods to boost metabolism, foods to increase metabolism, metabolism boosting foods | Leave a comment

What You Should Know About Menopause and Weight Gain

Admin | January 10, 2012 - 8:36 pm

The subject of menopause and weight gain is a tricky one. Why does weight gain seem inevitable during this period of time? What causes it? What are your menopause weight gain solutions?

As we age it becomes increasingly difficult to lose weight. It’s a fact that the largest amount of weight that you may ever gain comes during perimenopause which are those years leading up to menopause. You may find that your weight management efforts that have always worked, don’t work at all. You may even have been told that an extra 20 pounds is normal during this period and that you should just accept it. This doesn’t have to be written in stone, however, and you don’t have to accept it. There are ways to avoid and/or reverse weight gain during menopause.

Menopause And Weight Gain: What Causes It?

Because of hormonal changes, you’re more likely to gather weight around your mid-section instead of around your thighs and hips. However, hormonal changes alone may not be what triggers your weight gain during perimenopause or menopause. Usually, weight gain during menopause happens because of genetic and lifestyle factors.

What factors are those? According to the MayoClinic, women in menopause tend to exercise less than other women.

Also, the number of calories that your body uses declines because of a reduction in the lean muscle mass in your body. And muscle, burns a lot of calories, so if you lose muscle mass and it’s replaced with fat, your body will burn a lot fewer calories. One menopause and weight gain study also suggested that a decreasing amount of hormones causes the body to burn less calories (although the study wasn’t large enough to be conclusive).

However, there are experts that believe that menopause and weight gain are not necessarily connected. Barbara V. Howard, lead author on a recent research paper about menopause says that “Menopause is a convenient thing to blame.” Her most recent research found that women who ate poorly right before and during menopause gained a lot more weight than women who ate a healthy diet. Diet is not the only culprit. What most experts believe is the real reason menopause and weight gain are so prevalent is that women tend to reduce the amount of physical activity that they engage in as they grow older. Howard says that at this point in your life “it’s likely you become more sedentary.”

Also, genetics can play a role in menopause and weight gain. If you’re parents or other close relatives tend to be a little “larger” around the middle, chances are you probably will too. There are other factors that contribute to weight gain during menopause like children leaving (or coming home), the death of family members, and divorce.

Health Risks Of Gaining Weight During Menopause

If you are suffering from menopause and weight gain it can have very negative and serious effects on your health. With increased weight comes increased risk of type 2 diabetes, high blood pressure, and high cholesterol. These illnesses can contribute or cause cancer, stroke, heart attacks and more. In fact, increase in weight has been tied to an increase in the risk of breast and colorectal cancer. Some studies have suggested that gaining just under 5 pounds at the age of 50 or older could boost the risk of breast cancer by as much as 30%!

How To Prevent The Weight Gain

It’s all about eating healthy and staying active. A 5 year study by the Healthy Women’s Lifestyle Project found that women in menopause who ate a diet low in calories and got regular physical activity lost weight compared to women who were not on the diet and exercise plan. The women who were not on the plan gained, on average, 5 pounds after a year.

Watch Your Calorie Intake

According to the U.S. Department Of Agriculture Food Guide, women over 50 who are moderately active require 1,800 calories per day and women of the same age who are not active require only 1,600 calories per day to maintain a healthy weight. To slim down, women at this age need to reduce the number of calories to below these levels while increasing the amount of physical activity. The USDA Food Guide recommendations for a 1,600 calorie diet are as follows:

1 1/2 cups of fruit
2 cups of vegetables
5 ounces of whole grains
5 ounces of meat, fish or beans
3 cups of fat-free milk

You should also avoid steps in a menopause weight gain diet that add calories like frying, adding gravy, high-fat sauces, or breading. Experts recommend the best way to manage your calorie intake is to use a food diary. I use one myself and it helps enormously!

You should make your diet rich in foods that are plant-based like fruits, vegetables, whole-grains. You should limit foods that are calorie-dense like fats, dairy products, and meats. Choose healthy oils like olive oil and try to limit cheeses and high fat spreads and salad dressings. Adding more plant based foods to your diet will cut back on calories and also supply your body with wide-array of healthy vitamins, phytoestrogens, antioxidants, fiber, and minerals.

WebMD suggests you “reverse” your meals by eating more early and less later on. Your metabolism is higher earlier in the day so eat a big healthy breakfast, a medium sized lunch, and a smaller dinner would take advantage of this fact.

Foods To Fight Menopausal Weight Gain

Monitor Calcium Intake

A study by the Women’s Health Initiative found that calcium supplementation may help prevent weight gain in postmenopausal women.

The menopause and weight gain study found that calcium and vitamin D help to “stimulate the breakdown of fat cells and suppress the development of new ones.” The women in the study who were taking vitamin D and calcium supplements had a lower risk of gaining weight and a much higher likelihood of maintaining a healthy weight.

The National Institutes of Health Office of Dietary Supplements says that menopausal women require a minimum of 1,200 mg of calcium each day and Boston University School of Medicine recommends 500 to 800 IU daily of vitamin D. You can increase your daily consumption of calcium by taking supplements and also by increasing your intake of dietary calcium by eating more low-fat or no-fat dairy (skim milk, yogurt, etc.) and also by increasing your intake of leafy green vegetables.

Get Moving!

Aerobic activity is very important for women at any age. Building muscle is important as well so be sure to include strength training in your weekly regimen. You should try to include, at minimum, 30 minutes per day of physical activity and strength training at least twice a week. You should also include cardiovascular interval training whenever possible. In-between yoga or strength training moves try jumping jacks, marching in place, or jumping rope. This type of interval training keeps your heart rate up and doubles the effectiveness of your workout.

Work on your balance as well. As we get older our balance deteriorates and we’re prone to injury from falling down. Yoga and using devices like a stability ball or wobble board can help with your balance.

It’s important to take your time. If you’re trying to lose weight or trying to maintain your current body weight you’re more likely to see success if you go slower. Keeping weight off is about making life-long changes–not about drastic calorie reduction with fad diets (this is true of post menopause and weight gain as well).

Menopause and Weight Gain: The Bottom Line

To avoid weight gain during menopause you will be required to make changes in your diet and exercise routine that are permanent. So you don’t have to make drastic changes. Simple changes can make a huge difference. Take a daily brisk walk or join a yoga class. Trade high-sugar, high-fat foods for healthy fresh fruits and vegetables. One of my favorite things to do is have a piece of sweet fruit after dinner to help thwart my sweet tooth. Try cooking at home more instead of eating out. Buy some healthy cookbooks and experiment with new meals. Have fun with it! If you can enjoy the changes you make for your health then menopause and weight gain will not be a problem for you.

As always, make sure you talk to your doctor before you make any changes to your diet or exercise routine.

Posted in Diet | Tagged avoid weight gain during menopause, menopause and weight gain, menopause weight gain diet, menopause weight gain solutions, menopause weight loss, post menopause and weight gain | Leave a comment

The Top 6 Healthy Breakfasts For Weight Loss

Admin | January 5, 2012 - 8:54 pm

There has long been a false belief that skipping breakfast will lead to weight loss. Big mistake! This couldn’t be further from the truth. Breakfast really is the most important meal of the day. In fact, skipping breakfast can have the opposite affect and actually cause weight GAIN. So it’s very important to include healthy breakfasts for weight loss.

In today’s article we will discuss the importance of a good weight loss breakfast and the top foods to eat for breakfast when you’re trying to lose weight.

The Benefits Of Eating A Healthy Diet Breakfast

For Energy

A healthy breakfast gives you energy and helps to increase your physical activity during the rest of the day (which means more calories being burned). The immediate energy that your muscles need come from stores of glycogen in your body. A healthy, lose weight breakfast will replenish these stores so that your muscles get the immediate energy they need.

Also, if you don’t eat breakfast you’re more likely to overeat at your next meal. Plus, when you go for long hours without eating it changes your insulin response which causes your body to store excess fat.

For A Healthy Start

There is proof that people who eat a healthy breakfast when they’re trying to lose weight will make much healthier food choices for the rest of the day. When you eat a healthy breakfast you get off to a healthy start and you’re much more likely to continue eating this way for your next meal (and the meal after that). Conversely, if you eat an unhealthy breakfast (or skip breakfast altogether) you’re more likely to choose foods later in the day that are higher in fats and sugar.

The National Weight Control Registry (which is an organization that keeps track of a large group of people who have lost a lot of weight and kept it off for a long period of time) says that 78% of people who have successfully lost weight and kept it off eat breakfast every single day.

The Best Breakfasts For Weight Loss

Below you’ll find some great breakfast ideas for weight loss that are still really healthy.

1. Eggs

Eggs are the perfect weight loss breakfast foods because they have a lot of protein, nutrients and essential fats that your body needs plus eggs are very satisfying and keep you feeling full for a longer period of time. There are about 75-80 calories in a single egg and you get around 7 grams of protein.

2. Oatmeal

Oatmeal is very low in fat. It’s also a low glycemic grain, which means once you eat it, the oatmeal will slowly release fiber and carbohydrates, keeping you feeling full for a long period of time. Throw a little low-fat milk in your oatmeal to add protein and calcium which are essential nutrients that also help you lose weight.

* Time saving tip: Instead of eating instant oatmeal try soaking steel cut oats in milk overnight. You can pull it out of the fridge in the morning and it eat right away!

Here’s a delicious recipe for “overnight oats” from TheKitchn.com

Pour 1 cup of steel-cut oats into a bowl, then mix them with about 2 cups milk, a dollop of honey, and a bit of cinnamon and ginger. I like to add a scoop of raisins, too, and a bit of grated citrus zest.

3. Breakfast Cereals

Breakfast cereals are more difficult because they are often full of added sugar (even cereals that claim to be healthy have lots of added sugar). There are, however, quite a few you can find that are excellent choices for weight loss.

Here below are eleven of the best cereals you can eat for breakfast to help slim down:

1. Kashi Go Lean Varieties

2. Wheat Chex

3. Grape Nuts

4. Cheerios

5. Organic Flax Plus by Nature’s Path

6. Quaker Crunchy Corn Bran

7. Kraft Raisin Bran

8. Fiber One Honey Clusters

9. Fiber One Bran Cereal

10. Quaker Oatmeal Squares

11. Shredded Wheat

4. Fresh Fruits

If you’re like me, you have a powerful sweet tooth. I find that one of the best ways to deal with it is by having some sweet, juicy, and delicious fresh fruit. Plus eating fruit, instead of drinking fruit juice, provides you with tons of nutrients and fiber, which keeps you feeling full, longer.

Some great fruits to have with breakfast when you’re trying to lose weight are:

1. Bananas

2. Pears

3. Strawberries

4. Oranges

5. Kiwi fruit

6. Guava

7. Apples

8. Grapes

9. Grapefruit

10. Tangerines

11. Pineapples

13. Mangoes

14. Papaya

5. Cheese

Cheese for breakfast? When you’re trying to lose weight? Yep! Cheese is an excellent source of protein that can help you stay full for a long period of time. Add 1 to 2 ounces of cheese to your breakfast and you’re only adding around 100 calories (but you’re adding 7 to 15 grams of protein). I like to add a bit to my scrambled eggs or cut it into cubes and eat it with fresh fruit.

6. Nuts

How about some whole-wheat toast with 2 tablespoons of peanut, almond, or sunflower butter? Or just a handful of almonds? The protein and fiber in nuts can help you stay full for hours. Try adding nuts to your morning yogurt, cottage cheese or oatmeal.

Healthy Breakfasts For Weight Loss: Bottom Line

Try your best to eat a healthy, fiber, carbohydrate and protein rich diet EVERY day. It’s one of the best ways to reach your weight loss goals.

Eating a fiber and protein rich diet has been proven to help people lose weight. A healthy breakfasts for weight loss study from the University of Sydney in Australia compared the effects of high-fat and high-fiber-carbohydrate breakfasts. What they found was that those who ate the carbohydrate and fiber rich breakfasts remained full for a MUCH longer period of time thus consumed less calories overall.

“High-fiber carbohydrates take longer for your body to digest and absorb than fats; thus they don’t cause rapid changes in your blood sugar, so your hunger is kept at bay longer,” says study coauthor Susanna Holt, Ph.D.”

What do you think about eating breakfast and weight loss? Do you skip breakfast? Have any great recipes or tips about healthy breakfasts for weight loss? Leave your comments below.

Posted in Diet | Tagged best breakfasts for weight loss, breakfast ideas for weight loss, eating breakfast and weight loss, good weight loss breakfast, Healthy Breakfasts For Weight Loss, healthy diet breakfast, lose weight breakfast | Leave a comment