Dish Diet: Watch Your Plate, Not Your Weight!
One of the biggest pitfalls of dieting is that our lives end up centering around our food. We find ourselves spending extra time and energy doing things we wouldn’t normally do, like measuring, counting points, or fretting over whether what we’re eating is even allowed. Not only is this distracting but it also takes away from the simple enjoyment of food and ignores what the underlying problem is for many of us, namely portion control.
In fact, our weight loss problems often have as much to do with how we view portion sizes, as our food choices.
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The results of the world’s largest diet study are finally in, and the best diet for healthy weight loss is…
a High-protein, Low-GI diet!
The largest dietary study of it’s kind, dubbed Diogenes, found that an eating plan combining lean protein with low GI foods is the way to go when it comes to healthy and long-term weight loss. One can eat until they’re full without having to constantly count calories or, even worse, gain the weight back.
This type of diet emphasizes low-fat protein sources, such as lean meat, seafood, low-fat dairy products and beans. Vegetables, fruits and grains that have low-glycemic indexes (cause slower rise in blood sugar) are given preference over refined sugar and starches, especially white bread, white rice, and mashed or baked potatoes.
What are low-glycemic foods? Read more
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Are total calories what counts when it comes to weight loss?
Mark Haub, a nutrition professor at Kansas State University, set out to answer this question by creating his own personal experiment: the Convenience Store Diet, or as dubbed by others, the Twinkie Diet.
For 10 weeks he limited his overall calorie intake to less than 1800 per day (down from about 2600 calories per day), while subsisting almost exclusively on junk food like Little Debbie cakes, Doritos, Oreo cookies, diet soda and sugary cereals. In total, 2/3 of his daily intake consisted of snack food and 1/3 was made up of a once-a-day protein shake and veggies. Definitely not what we would think of as a healthy weight loss diet! The results?
Haub shed 27 pounds in two months and now weighs 174 pounds, going from a BMI of 28.8 to 24.9.
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The first step in achieving healthy weight loss- watching our food intake- is often the hardest. It involves more than simply cutting back on how much we eat. We also have to learn to pay closer attention to our habits, the quality of our food, portion-sizes, and what our food-triggers are, just for starters. Fortunately, armed with the right information and tools, cutting calories doesn’t have to be a complicated form of torture. Instead, it can be something that we ease into, one small change at a time.
Here’s some links to weight loss tips that focus on adopting easy changes for healthy weight loss. Remember there are also plenty of tools available to help make adjusting eating habits and watching calories easier. We’ve also included some of those in this list. As always, if you have any suggestions or experiences that you would like to share with other readers, include them in the comments section or check out our diet forum!
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“Reduced Energy” and “Lower in Calories” Food Labels on both Restaurant Menus and Prepackaged Meals — Just Plain Wrong.
Tuft’s University researchers published a study in this month’s issue of the Journal of the American Dietetic Association showing that many entrees, both from restaurants and the frozen aisle of supermarket shelves, contain more calories than stated on labels. This is a real problem for those of us trying to lose weight and counting calories. After all, nutritional labels are meant to empower us as consumers, helping us make better choices. What’s worse, is that the meals tested for this study were labeled as “lower in calories” and aimed directly at dieters. It seems as if the food industry wants us to stay fat…
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Lose 40 lbs in 6 months with fiber?
Fiber is certainly helpful when it comes to a healthy weight loss diet, but who knew it could have such a huge impact? The man in this video states that just by including high fiber food in his diet, he was able to lose 40 pounds in 6 months and keep it off for a year.
What are the benefits of fiber for weight loss? Read more
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Are you ignoring the essential nutrients that can help you lose weight?
In our efforts to melt away fat, we find ourselves making dramatic changes to our usual habits. We start refraining from foods that are “bad” for us and eat different foods, even ones we may not be used to. We focus our attention on macronutrients, that is carbs, protein, and fat. We cut calories, essentially limiting the amount of energy we are providing to our bodies. At the same time, we’re also increasing the demands we place on our bodies through increased physical activity and exercise. Yet one simple factor we often overlook, is that certain micronutrients are not only essential for a balanced diet, but also play a role in effective weight loss.
If your weight loss has hit a plateau, or you feel sluggish and lack energy when on a diet, you might be missing key nutrients.
These are the vitamins and minerals that can make or break even the best diet plan: Read more
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Posted on September 25
For Use With the Healthy Indian Diet Chart:
A diet chart simply can’t reflect the incredible diversity of India’s people, culture, and traditions, so please keep in mind that the foods listed are just examples. In this spirit, feel free to explore different Indian recipes and add your favorite fruit, vegetables, whole grains, and lean proteins to better customize your diet plan.
Foods Included in Indian Diet Chart:
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New research links Vitamin D to weight loss success:
By Tanya Wilson
The results of a new study, presented at The Endocrine Society’s annual meeting June 11, showed that pre-diet blood levels of vitamin D predicted weight loss success for individuals on a low calorie diet. They found that dieters with low levels of vitamin D simply don’t lose as much weight, including abdominal fat, as those with higher levels.
Summary of Study:
Thirty-eight overweight men and women participated. Their blood levels of vitamin D and fat distribution were measured and compared. All were on a low calorie diet, 750 calories less than their daily requirements, which lasted 11 weeks.
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Exactly what are glyconutrients?
Glyconutrients are, simply put, carbohydrates that are only found in plants, eight of which are essential for healthy cell function and communication. They are nutrients that we don’t get in today’s diet because we no longer forage for our food off the land and, therefore, we don’t access these sugars from where they are most available: from raw plants, roots, and fungus, for example. Unfortunately the lack of these micronutrients may be related to the rising incidence of autoimmune disorders and nerve disease.
To correct the deficiency of glyconutrients in today’s average diet, many supplements now include them.
A glyconutrient complex is a proprietary blend of plant-derived sugars that are usually available in either powder or capsule form.
Do glyconutrients have side effects?
Because these are just food, they’ve not been found to have side effects or to interact with pharmaceuticals or herbal products — kind of like eating broccoli. In fact, a physician friend of mine is a last resort for children who have birth defects and childhood illnesses. She has been known to give these children very large amounts of glyconutrients through feeding tubes with no side effects and very positive results. Read more
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