Diet Friendly Snacks

Looking for something to cure your mid-afternoon munchies? Snacking can be a part of an overall healthy diet plan as long as you are choosing wisely.

Far too many people let themselves snack on carb-laden foods that are overly processed and contain far too much sugar to be part of any good diet plan.

If you select wisely though, snacks can help manage hunger, provide extra nutrients, and help power you through your day.

Let’s look at some great snack examples. For most people, keeping your snacks around 200-300 calories will be best so that they don’t put you over your target calorie intake for the day.

Tuna Salad

A pop top can of tuna tossed over some lettuce greens and drizzled with a tablespoon of olive oil based salad dressing is a great snack to tide over hunger, boost your protein intake, and control blood sugar levels optimally.

Looking for a fast way to start your day on track? Breakfast is one of the most important meals of the day, as the saying goes, because it’s what will jump-start your metabolism and give you energy to get your day off to a good start.

Those who skip breakfast often end up turning to ‘quick fix’ foods mid-morning such as donuts or chocolate bars to get their blood sugar levels up. If you eat a well-balanced breakfast however, it’ll be smooth sailing until lunch.

Let’s look at a few of the top breakfast choices to help you get your day off to a good start.

Oatmeal With Protein & Peanut Butter

One fast and very easy option to start your day off well is to go for a cooked bowl of oatmeal with a scoop of protein powder stirred in. Mix in some peanut butter, natural almond butter, or some chopped nuts for your healthy fats and add a few berries on top for flavor.

As you go about your weight loss journey, one thing that you must be making sure you fully understand is water weight. Many people aren’t able to fully differentiate between water weight and fat weight, so as they move about their programme, they’re actually misled with the results that they’re seeing.

Let’s take a closer peek into what you must know about water weight so that you can be sure that this isn’t getting you confused as you go about your weight loss programme.

Water Fluctuations & The Female Menstrual Cycle

If you’re a woman, you likely know how this goes. One minute you’re looking leaner than ever and the next, you don’t know what happened. It’s perfectly normal to see your weight fluctuate by up to three to five pounds during this time, so try and recognise that this is in fact what’s going on and not get too worked up over it.

In a few days, the water weight will subside and you’ll be able to get back to your normal body weight and leanness again.

Water Fluctuations Due To Sodium Intake

Another cause of water weight is a high-salt meal. If you sat down to a big plate of nachos with salsa the night before or went out for Chinese food laden with soy sauce, there is a very good chance that you’ll wake up looking much heavier the next morning.

One of the greatest tools to be using as you go about your workout programme is a workout journal. A workout journal is going to be great for keeping track of each and every workout that you complete, will serve as a fantastic motivational tool towards success, and will also ensure that you are staying focused with each and every workout that you do.

But, if you don’t use a workout journal properly, you may not get the results from it that you desire.

Let’s look at how you should go about using a workout journal so that you can see optimal results.

Track Everything

The very first must-do with a workout journal is to make sure that you are tracking everything about the workout. You want to write down the exercises you do, the sets you complete, the reps you perform, along with the rest that you take. Also make sure to write down how much weight you’ve lifted so that next session, you can try and outdo yourself.

Looking to boost your protein intake? It’s a must that you take in enough protein on your diet plan, with most people requiring about one gram per pound of body weight each and every day – if not slightly more.

Yet, most people fall short.

If you’re currently not getting what you need, it’s time that you start seeking out the best sources of protein to be eating regularly.

Let’s look at the main ones to know.

Egg Whites

Egg whites are a highly versatile food and are very cost effective, so great for those on a budget. In addition to that, they’re a high volume food, meaning you can eat quite a few of them for the calories to really add up to a significant amount.

Making Exercise a Fun Part of Your Everyday Life

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Exercise is one of the easiest and most effective ways of improving both your physical and mental health. As well as lowering your risk for serious health problems, a little regular exercise can ease depression and anxiety, boost energy and mood, and relieve stress. But you don’t have to be a fitness fanatic to reap the benefits. No matter your age or fitness level, there are lots of enjoyable ways to use physical activity to help you feel better, look better, and enjoy life more.

The life-changing benefits of exercise

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active. People who exercise regularly tend to do so because it gives them an enormous sense of well–being.

How to Recognize and Stop Emotional Eating

Healthy Eating: Guide to New Food Pyramids and Tips for a Healthy Diet

We don’t always eat simply to satisfy hunger. We also turn to food for comfort, stress relief, or as a reward. Unfortunately, emotional eating doesn’t fix emotional problems. It usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating. Learning to recognize your emotional eating triggers is the first step to breaking free from food cravings and compulsive overeating, and changing the habits that have sabotaged your diets in the past.

Understanding emotional eating

If you’ve ever make room for dessert even though you’re already full or dove into a pint of ice cream when you’re feeling down, you’ve experienced emotional eating. Emotional eating is using food to make yourself feel better—eating to fill emotional needs, rather than to fill your stomach.

Healthy dieting and weight loss tip #1: Avoid common pitfalls

Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:

You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.
You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.
After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.
You break your diet and feel too discouraged to try again. Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.
You lose money faster than you lose weight. Special shakes, meals, and programs are not only expensive, but they are less practical for long-term weight loss and healthy weight maintenance.

No need to stress yourself if you too have excess pounds as here comes some good tips for achieving weight loss that you've been waiting for. Research reveals that overweight and obese people mostly suffer from inferiority complex, low self-esteem, mood swings, heart complications and other health problems. So, why do you still want to be part of the statistics? Make an affirmative decision to change for the better. The most important thing that you need to know is that consistency in implementing the tips is vital for success to be realizable. Here is what you need to do:

1. Write Down the Goal

Weight loss goals are broad. They differ a lot with regards to gender, age, genetics and BMI-Body Mass Index. Make sure that you note the specific areas that need special attention. This will give you a bird's view over the task to be faced. Set realistic goals so that you're not tempted to go overboard.

Easy Diet Plan (1)

Losing weight is a difficult subject to tackle. You either find information telling you all the wrong things to eat or a pill that claims to do the work for you. Eat whatever you want and take this pill and you will still lose all the weight you want in a week. Or you can find yourself just starving

yourself and miserable because everywhere you look you find yourself wishing you could eat everything you see.

Well all in all, starving yourself and pills are the obviously not the way to go. I hate to be the one to tell you this, but, you have to put in the work if you are really dedicated to losing weight. Fad diets just won't cut it. It is a way of life you have to commit too.

I will give you a no nonsense understanding of what it takes to lose weight and do it properly and healthily without using pills, supplements, or fad diets. You will find yourself eating five times a day with this information I like to call the easy diet plan.

When on the Vegetarian Scarsdale Diet, you must drink at least 4 glasses of water per day. You may drink as much diet soda and unsweetened tea as you like.

You can add any of the following seasonings or condiments to your foods : salt, pepper, herbs like oregano, lemon, vinegar, soy sauce, Worcestershire sauce, ketchup and mustard. Be sure to consult your doctor before starting any diet.

Scarsdale Vegetarian Diet

Vegetables not permitted on the Scarsdale Medical Diet:

Dry Beans (baked beans, lentilsm dry white beans, red kidney beans, lima beans, chick peas, black-eyed peas, etc; except soybeans, which are permitted in the Vegetarian diet), Sweet potatoes/Yams

This is the complete Lemonade Diet including recipes. Proponents of the diet claim a person can lose anywhere from 10 to 20 pounds during the ten day diet period. Make sure you consult with your doctor before starting the Lemonade Diet.

The instructions for the lemonade diet are as follows:

1. Drink about 100 ounces of the lemonade per day.

2. Drink the salt water flush in the morning as soon as you wake up and drink the herbal laxative tea at night before bed.

3. You cannot eat anything while on the Lemonade Diet. You drink only the lemonade, the saltwater flush, and the herbal tea.

By Doug Orchard

Three Easy Drinks You Can Use To Lose Weight
Water
Water is the number one diet enhancing drink to lose weight. Having a glass of water when you wake stimulates the internal organs. Water aids in digestion which is important for the body as poor digestion keeps nutrients from being absorbed.The body, cannot "get enough to eat" as the nutrients pass through the system without benefiting the body. If your body does not get enough nutrition from your food it may begin hoarding calories despite your interest in weight loss. Therefore drink plenty of water, but for this conversation we are saying drink water immediately after waking for best results. You should drink enough water to stay hydrated throughout the day. For men 3.5 liters approximately and for women, 2.2 liters a day.
Green Tea

A Simple, Healthy Way to Lose Weight

By Dr. Ashraf Hanafy Mahmoud Mohammed

Many people want to lose weight, but it can be a long and challenging road. Being successful at weight loss involves a number of factors, but the key is maintaining motivation and a sound strategy. This article will give you a few steps that will help you get closer to your weight loss goal.

Protein is an important part of weight loss. If you choose to cut down on your calories, you should replace that food, in part, with protein. This will give your body fuel so that it can create energy. Protein is best consumed in lean meats, such as fish or chicken. Nuts and other legumes can also be used, but only in moderation.
Creating a Caloric defect is an important part of losing weight the smart way.
This is the most basic strategy that most diets mimic, whether lowering the calorie consumption or increasing exercise.
A Caloric deficit is when your body takes in fewer calories than it burns every day,
causing the body to instead burn the fat that has previously been stored. If you plan to exercise a lot, you will be able to lose weight without drastically cutting your fatty and sugary foods. If you would rather create a plan without as much exercise, you will need to change your diet to incorporate less fatty and sugary foods.

By Boyce Henry

People who are overweight and want to lose those extra pounds are most likely in search of a plan or program to follow. However, healthy weight loss programs for losing weight differ, or should anyway, from some of the more, shall we say, spirited claims for losing weight.
There are so many weight loss programs out there, they have become trivialized. And a new fad diet seems to come along every day. Every form of media serves as a marketing tool for the latest craze in weight loss or fitness. Truthfully, there are many good ones. There are also some that could be downright dangerous to your overall health.

A lot of people get frustrated when trying to lose weight. It is a common occurrence which has led many weight loss programs and diets to be thought of as scams.
While it is true that there are fat loss programs and diets in the market today which are fake and have no scientific basis, this is not true for some of them.

This does not however mean that they work for most people since the statistics show that people are increasingly getting out of shape with a significant number living a substandard life because of their weight problems.

If you have tried to follow the instructions of a fat loss program or diet and yet you are not seeing any signs of fast weight loss, you may be to blame and not your diet or program.

Fad diets come and go - none proving the miracle weightloss method as we had hoped. There is one ingredient to maintaining a healthy diet every nutritionist can agree on and that is eating breakfast every day.

After going without food all night, your body wakes up hungry. Breakfast provides the body some much-needed fuel, boosting your energy level. Without breakfast, one tends to feel tired and lethargic, making it extremely difficult to concentrate or get much accomplished.

Breakfast revs up the metabolism, helping you burn calories the rest of the day. This is especially important if you are trying to lose weight. Eating small, regular meals - including breakfast - is essential to maintaining your metabolism.

Our workplace is where we spend most of our waking hours. For many it is like a second home as we spend a good part of our day there. To lead a healthy life style, you need to eat healthy whether you are at home or in office. When you work more than eight hours a day, it becomes difficult to eat healthy if you do not plan ahead. Here are a few tips that you can implement straight away to start eating healthy at work.

Healthy Eating Style at the Office

Sleep well at night - This may seem a bit out of place in this article. If you are not well rested, you will not eat well and will feel sluggish. Not only that if you have not slept well, you are likely to reach out for numerous cups of coffee to keep your energy levels up.

Looking for easy healthy breakfast ideas? Well, I've got three great ones for you today. They are both nutritious, delicious and hopefully will show you that you don't need to rely on high sugar, high crap store bought boxed cereal for breakfast. These 3 easy healthy breakfast ideas will hopefully prove to you that homemade food can be so much more rewarding. The 3 recipes are a fruit and nut bowl, a banana and cinnamon omelette (trust me it's delicious) and fruity crepes. Enjoy. Remember it's not just breakfast that's important, the rest of your meals are too, the beauty about these easy healthy breakfast ideas is that they can be enjoyed anytime of day (who says breakfast needs to be first thing in the morning anyway?)

Uncooked food has become a common weight loss idea. Many people are scared away by the name alone. Uncooked food seems to bring to mind images of people eating fruit, leaf shoots, raw vegetables, and things of that nature. Most people like vegetables with other foods however, rest assured there is nothing wrong with uncooked perishable food. There are thousands of tips and healthy lunch ideas to help you can use them practically, in order to achieve your desired result.
You can't lose weight very quickly by consuming raw food in your lunch, if you think that, it is not going to happen. You will only frustrate yourself thinking this way. Also, your digestive system will not be ready for this unexpected change.
Tips to Follow

Healthy Weight Loss Snacks

Today, I want to address one of my bigger stumbling blocks, which is desirable and healthy weight loss snacks that actually set aside hunger pangs for more than thirty minutes.

My "go to" snack has so far been some kind of fruit, either an apple or orange, grapes, etc. But, to be honest, this was getting a little old. I just felt hungry again soon after the snack. Now, if I had made the full transition to veggies, I could have thrown in some raw carrots or maybe some celery to gnaw on. But, I was not and am not there yet.

This is where many people blow their diet, myself included. When those hunger pangs hit, it is mighty tempting to go for a candy bar rather than a celery stick. Nuts are good, but most are high in calories. So, if you eat enough to kill the hunger monster, you have blown it for the day. Same thing with all those various trail bars and what not. What to do?

There are so many weight loss programs out there, they have become trivialized. And a new fad diet seems to come along every day. Every form of media serves as a marketing tool for the latest craze in weight loss or fitness. Truthfully, there are many good ones. There are also some that could be downright dangerous to your overall health.

So, you are constantly on the move, traveling for work, and what's more, a vacation is round the corner! In the madness of hopping planes and destinations, you may be worried that your new year weight loss goals will go out of the window.

However, weight loss while traveling is possible, if you know the obstacles and the best ways to get past them. Here are some ideas to help you lose weight on the go.

Workout in Your Room

You will be amazed to find out how many weight loss workout routines there are that can be done in the narrow space of a hotel room. You could do on-the-spot jumping and an aerobics workout for your cardio, and you could easily stretch and do a strength routine as well. Exercises such as squats, push ups, chair dips, leg raises and crunches don't require any equipment, and still give you an exhilarating workout to help achieve weight loss goals.

Walk

Unfortunately for most of us, losing weight is a lot harder than it looks on an infomercial or website; it actually takes many changes in thinking and lifestyle to accomplish. You need commitment and good information to follow. Learn what changes need to be made in your life, and finally shed those unwanted pounds by reading the following article.

1. Get yourself motivated.

You cannot simply
list "lose weight" on your list of things to do today and half-heartedly expect it to happen. Nor can you skip a few rounds of dessert and magically shrink down to size; you must recognize all of the reasons you need to lose weight, such as being heart-healthy, more attractive and physically capable in life, and let all of those things light a serious fire under you. You've got to really want this!

2. Find a good plan

Do you want to reduce weight quickly? Do you wish to lose a few pounds every week? Do you need perfect solution to overweight? Are you looking for a weight loss method that is free from harmful effects? If so, you have come to the right place - keep reading.
Here are the top 5 best weight loss tips that have been tested over and over again, and each time these tips have shown great results.

1- Your diet is the first thing that you need
to focus upon if you want to get rid of extra fat. There is no need to reduce the quantity rather you need to focus on quality. If you eat three times a day or may be four times a day, that's fine. No need to change your eating habits. What you really need to do is just add a few more items in the diet. You need to add quality food items. Add fruits at breakfast, eat more vegetables and include juices in your diet. The more you eat better it is as long as you are eating what your body needs.

The easiest way to stay on track with your diet is to find healthy foods that you love to eat. You may have to give up on some of your favorites but odds are if you look hard enough you’ll be able to find some delicious, healthy alternatives that can help you lose weight. Snacking between meals can actually help you to lose weight and can help you to avoid over-eating that’s caused by getting too hungry during the day. In this article we’ll look at a few of my favorite healthy snacks you can eat every day and still lose weight.

Snack #1: Pistachios

Pistachios make for a delicious, healthy snack. They’re absolutely loaded with vitamins and other nutrients and they’re actually the least calorie dense of all nuts. Unlike other nuts that are higher in fat and calories, you can eat about 50 pistachios and it will only add up to about 150 calories. If you buy pistachios in the shell it also takes a little longer to eat them which means you wind up eating less.

Snack #2: Bars

Abnormal weight gain is rightly associated with unhealthy eating habits. At the same time, there are foods that when consumed in the right amount aid in losing weight. While some of them help to avoid overeating, others keep a check on digestive system, insulin level and other things. Apart from taking weight loss supplements and indulging in weight loss workout, you must follow a diet consisting of weight loss foods. In order to help you, here is a discussion about top 10 weight loss foods you must eat.

1-Salads as Great Filling Foods

The feeling of fullness that will restrain you from overeating can be achieved with salads. Prepare salad with the amazing constituents like cucumber, lettuce, cabbage, tomato and beetroot. This will help you consume low calories, moderate nutrients and a lot of fiber. Beans and lean protein can also be added to these preparations. Having a salad before lunch can limit your desire to consume calorie-contributing foods.

2-Oatmeal to Stay Full for Longer

1-Hide the remote control

No, it's not just a sure-fire way to annoy everyone else in your household. Getting up to change channels can give you a low-impact workout during an otherwise lazy night in front of the TV.

'You could burn an extra 100 calories per day simply by getting up off the sofa,' says Jane Michell, Just think of the calories you'll shift while flicking between The X Factor and Strictly Come Dancing on a Saturday evening!

2-Buy smaller crockery

It might seem a little extreme to splash out
on a new dinner service – but getting in the habit of using smaller bowls, mugs and plates can help you eat and drink less without noticing a difference.

Want proof? A US survey published in the American Journal of Preventive Medicine found that people who used larger bowls when serving themselves ice cream ate 30 per cent more than those who used smaller bowls.

3-Try supermarket aerobics

Hate doing the weekly shop? See how quickly you can get it done - and burn extra calories in the process. The rules? 'Ensure you go up and down every aisle,' says Dean Hodgkin, fitness expert at Ragdale Hall. 'Pack your own bags and carry them to the car yourself.

1-Not snacking at all

It's a mistake to think that you'll lose weight by cutting out all of your snacks – but make sure the snacks that you do eat are healthy ones! People who snack throughout the day keep hunger pangs at bay, increasing energy levels and boosting their metabolism.

2-Crash dieting

When people want to lose a couple of pounds for a special event or a holiday, many turn to crash diets – such as the cabbage soup

or grapefruit diet. It may work in the short term, but it will hinder weight loss in the long term.

Claire MacEvilly, a nutritionist at the MRC Human Nutrition Research Centre in Cambridge, explains: 'Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but also lean muscle and tissue.'

So in the long term your metabolic rate will slow down. And when you finish the diet, your body will need fewer calories than it previously did, making weight gain more likely once you stop dieting.

Dr. Oz's 100 Weight Loss Tip

For the 100th episode of The Dr. Oz Show, we're sharing 100 surefire weight-loss tips.

Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
Oats are your friends! Eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.
Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied.
Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
Got nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.
Use meditation to help you cope with chronic stress, which can lead you to crave feel-good carbs.
You may be used to fried foods but there are other, sometimes healthier, ways to cook including: roasting, steaming, poaching, baking, braising and broiling.
Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.

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