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Natural appetite suppressants

Appetite Suppressants Help You to Lose Weight

There are countless different methods and techniques to start a dieting regime, but the very best way to do this is to take in consideration your eating habits and food choices. Then you have to determine precisely your dieting weaknesses and strong points. In other words to solve a problem you have to make the right diagnosis first.

Which are the most common problems that occur during dieting

The desire to eat in between meals, snacking in front of the TV or PC; overeating or picking the wrong sorts of foods. If this sounds like you, then you already know your weaknesses and you have to find a way to eliminate them. In this case an appetite suppressant may be the solution for your problems. Such products work to prevent you from eating too much, thus reducing your daily calorie intake and offer effective weight loss. But these products vary in how they work to attain the desired results.

How Do Appetite Suppressants Work?

Appetite suppressants work fundamentally by affecting the signal that the stomach sends to your brain. Other suppressants make the breaking down of food you consume, lasting for longer periods of time than usual. Such hunger suppressants are usually fibre based, and the extra fibre regulates the body’s metabolism, making you process the food slowly but allowing it to pass through your body easily and naturally. Appetite suppressants that affect the signals to the brain are commonly plant based. They work to change the way that your body feels hunger, by “telling” the brain that you are full for much longer time, which results in appetite suppression. This allows the reduction of your daily calorie intake and in turns triggers weight-loss.

Maximizing Your Results

For maximum results using such diet supplements they must be used in conjunction with a healthy-balanced eating and frequent exercise. Meaning that as supplements they are addition to your diet and fitness efforts, not their alternative. They should not be misused or over taken; they are only  to be used to limit the intake of food, not to stop it completely. For more information regarding the right usage and general recommendations read our diet pill guide. If it is difficult for you to eat sensibly and shift the extra weight then these products could be the answer you are seeking. They will enable you to take control of your weight and help to keep your body in shape.

Best Appetite Suppressants That Work

In the world of dieting there is an ingredient called Hoodia which makes wonders in appetite suppression. It is so popular and famous that is as much speculated as it is utilized. Over the years a great variety of Hoodia based products had emerged. Most of them are fake or combined with undesired and harmful ingredients, they offer free trials and extremely low prices in order to make some sales. But there are few Hoodia products which are made to help people and offer safe results. Such products are made of only pure Hodia without any fillers and consists of the only type that is proven to work – The South African Hoodia Gordonii.

An excellent example of a natural appetite suppressant is UniqueHoodia – which by now is may be the best hoodia product. Its active ingredients are derived from the cactus Hoodia Gordonii that is harvested in the Kalahari Desert part of Southern Africa so its abilities are completely beneficial. The native tribesman have used this plant to hold off hunger in order to endure the long hunting trips out in the unforgiving conditions. UniqueHoodia will work within the body to help keeping hunger feelings at bay, this will result in you eating less and decreasing your daily calorie intake which will lead to losing extra weight. This will help to overcome temptations of eating between meals and in turn may result opting for smaller meals which means more weight will be lost.

If you were looking for safe appetite suppressants then UniqueHoodia may be the solution. This diet tablet is obtained through a unique manufacturing process, which allows the product to contain only natural and Certified Hoodia. Recently the product’s company improved their formula by adding Bioperine – natural ingredient which increases the absorption of hoodia by 30%. With the utmost effective amount of Hoodia in each pill you shall, achieve a fantastic weight loss results.

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Diet myths

Popular Diet Myths Debunked

The world of dieting is full of myths, hearsay and soundbites. We all have heard them many times over, but
are they really true. Cutting out sugar completely from your diet; never to touch fat or alcohol again – these are things we hear all the time, but is it a good idea to stick to them strictly.

Implementing such harsh changes into your eating habits is more likely to become a failure, because almost everybody needs a little treat now and then. And there is nothing wrong with it, as long as it doesn’t happen every day.

The basic idea of any weight loss diet is to eat food that contains fewer than your body needs to maintain its current weight. In this way, our body turns to the accumulated fat as alternative source of energy since it doesn’t get it from food. But a diet also has to be tasty and nutritious, so that keeping it won’t be so hard. Simply excluding certain types of foods from your menu is not a solution, especially foods we like to eat, because sooner or later we will want them so badly that breaking the rules is almost certain.

People should also learn not to put their faith into meal replacements.
These are combinations of low-fat and high-protein substances, but they cannot replace a proper diet. They are very low in calorie content, so the would be drastically decreased. Cutting out calories of the long-term nutrition can lead to some serious health problems, because the internal organs and muscles need them to function properly.

Using meal replacements for a week or two as a shock treatment is fine, but relying on them for two months or so is asking for trouble and it’s strongly recommended no to get so far. The same goes for eating plans based on single-food diets, such as the cabbage soup diet, because they share the same idea.

Low-carb, High-protein diets – are they the solution?

A very popular idea in the weight-loss world is the low-carb, high-protein diet. This diet myth emerged from the Hollywood sliming industry. Almost all movie stars and singers are on some such diet. However this approach is not so good for long-term weight loss, because when on a diet low in carbohydrates and calories, our body is forced to use the existing carbs located in the liver and the muscles. Maintaining such a diet will result in losing weight mainly from water stored in the body, instead of fat, and also strains the internal organs.

And eating bread, potatoes and pasta is not something you should worry about. They are the leading sources of complex carbohydrates, which are actually good for you as they suppress hunger without brining too many calories. It is safely to eat moderate amounts of potatoes and bread, as long as they are properly prepared (fried potatoes are not low-fat food) and you don’t use butter or sauces, which are rich in fats. A high-carb, low-fat diet is better than banning bread and potatoes from your daily menu and also it is easier to stick to.

The importance of water

It is good to drink certain amounts of daily because it keeps our body hydrated and fills our stomach. Water also
facilitates the movement of undigested food to the exit point, thus keeping the intestines healthy. However drinking water alone does not make losing weight happen. Weigh loss is the process of burning the excess body fat and
water cannot do that.

A diet should not be judged solely by how much weight is lost per week. Some people claim that a diet is effective when the weekly weight lost is two pounds and over. Frankly said, two pounds per week is too much weight to loose and it’s almost certain that it doesn’t come all from the excess body fat, but from lean muscle tissue as well.

Fat – “good” or “bad”?

According to another myth you have to stay away from fat, because it’s absolutely bad for you. Well quite on the contrary, our body needs some fat in order to get the important fat-soluble vitamins A, D, E and K circulating through the cardiovascular system. Moreover fat provides the essential fatty acids omega-3 and omega-6 which cannot be synthesized in the body. These fatty acids just have to present in your daily nutrition, because they are very important for your health. The recommended dose is that about 30% of the daily calorie allowance should come from fat.

Exercise

And last of all, comes the idea that maintaining a diet is simply enough to lose weight and there’s no need of exercises in the plan. Considering that exercise is the most effective way of burning calories from the excess
body fat, we should simply assume that sitting at your desk all day long is not going to do the trick.

Remember that a diet that consists of plenty of healthy food and plenty of exercise is much better than sitting in front of the TV and drinking cabbage soup every six hours. It’s faster, safer and less stressful to your body.

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Daily calorie allowance

CALORIES!!!

 

Daily Calorie and Nutrient Intake

A quick guide on how to use the following lists and tables:
If you are looking to maintain good general health, cross-reference the values in the calorie intake according to age and then according to the activity level of your life – sedentary, moderate or heavy.

If you are looking for calorie allowance for weight loss, you should first decide and target the weight you want to achieve. Then refer to tables for men and women in terms of weight. For women if you target a weight between 50 and 60 kg – look for the respective values for 60 kilos. For men if you are looking to achieve weight between 80 and 90 kg, then look for the recommended calorie values for 80 kilos.

When you already know what is your advisable daily calorie allowance refer to the table of nutrient intake. Pay attention to the values in the “Daily Amount” column and look for the example below
estimated for the daily nutrient intake of 2,000 calories. Replace this with the calorie range you had determined in the previous step, and you should be all set.

The daily calorie intake depends on age, gender, body weight and physical activity
Recommended daily calorie allowance for women and men in terms of weight:

Women Calories/Day
50 kg 1,500 Kcal
60 kg 2,000 Kcal
70 kg 2,500 Kcal

 

Activity level Woman Man
Sedentary 1,875 Kcal 2,425 Kcal
Moderate 2,225 Kcal 2,875 Kcal
Heavy 2,925 Kcal 3,800 Kcal

Beyond 60 years of age, a decrease of 10% from the total calorie intake is made.

Carbohydrates : 45-65 % of your daily nutrient intake should be obtained from carbohydrates. The main sources should be of complex carbohydrates, try to avoid simple carbohydrates as much as possible.

Proteins: should take up 10-25% of your daily nutrient intake. You need 0.8 – 1g protein per kilogram of your ideal body weight.
For example if your weight is 65 kg, the daily intake is 52 – 65g. Don’t forget to nclude proteins from various sources.

Fat: 20-30% from the total calorie requirement should be from fats. It is recommended that saturated fats (found in animal fats) should not exceed 10% of your daily calorie intake.

Nutrient Daily Amount 1800 calories per day 2000 calories per day 2200 calories per day 2400 calories per day 2500 calories per day
Protein 10-25% 45-112g 50-125g 55-138g 60-150g 63-156g
Carbohydrate 45-65% 203-293g 225-325g 248-358g 270-390g 281-406g
Fat 20-30% 40-60g 44-67g 49-73g 53-80g 56-83g
Saturated Fat <10% <20g <22g <24g <26g <28g

If you have a different daily calorie intake goal, you can make the calculations to determine your range of nutrients using the following coefficients:

1g of protein = 4 Kcal (17 Kj)
1g of carbohydrates = 4 Kcal (17 Kj)
1g of fat = 9 Kcal (38 Kj)
1 Kcal = 4,1864 Kj

For example on daily intake of 2,000 calories:

10% of protein = 2000 X 0.10 = 200 calories/4 = 50g
25% of protein = 2000 X 0.25 = 500 calories/4 = 125g
Range of protein per day = 50 – 125 grams

45% of carbohydrates = 2000 X 0.45 = 900 calories/4 = 225g
65% of carbohydrates = 2000 X 0.65 = 1300 calories/4 = 325g
Range of carbohydrates per day = 225-325 grams

20% of fat = 2000 X 0.20 = 400 calories/9 = 44.4g
30% of fat = 2000 X 0.30 = 600 calories/9 = 66.6g
Range of fat per day = 44-67 grams (rounded values)

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Best foods to lower cholesterol

Healthy Eating Against Bad Cholesterol

 

Forms Of Cholesterol

There are basically two types of cholesterol. They are often refereed to as: “good” and “bad”, or healthy and unhealthy. The struggle against the bad cholesterol can be led, not with exhausting diets and strict regimens, but by emphasizing on the consumption of foods which protect the arteries.

Cholesterol can be categorized into two basic forms according to the functions:

LDL (low density lipoprotein) cholesterol
Is termed unhealthy, as its elevated levels are associated with an increased risk of coronary heart disease. LDL deposits cholesterol along the inside of artery walls as a thick substance and can cause the narrowing of the arteries, which decreases blood flow through them, and eventually may lead to their occlusion. It can be found in fried food, cheese, chips, sweets and cookies, pasta products…

We should also know that there is good cholesterol, called:

HDL (high density lipoprotein) cholesterol –
Which is termed as healthy. It may prevent heart disease and strokes. Its particles possess the property to extract cholesterol from the insides of artery walls and flushing it out through liver metabolism.

Best Foods to Lower Cholesterol

With regular movement and proper nutrition, you can lower the total cholesterol levels and increase the degree of the good one. Enrich your daily menu with more healthy food As a start you can go for aronia juice, raw nuts, raisins ,spices like: savory, black and white pepper, oregano, parsley, curry, cinnamon, clove, ginger, etc. They will lower the cholesterol levels in the blood.

Quick Advices:

Apples are tasty and wholesome, as they contain pectin which cleanse the intestines from cholesterol and lower by approximately
20% the bad cholesterol.

Consume different kinds of vegetable oils, try mostly to replace the sunflower oil with unprocessed olive, maize or peanut oils.

Eat milk and dairy products, aim at low fat ones!

Natural Foods that Lower Bad Cholesterol

What Else Should Your Menu Include? Which Are the Best Allies to Win the Struggle for Being Healthy and Vital?

Oats are highly nutritious cereal culture, which lower the elevated fats (lipids) levels in the blood and transforms bad cholesterol into good, due to the content of soluble fiber, known as beta-glucans. Health specialists and nutritionists suggest that 20g of oats in our daily food intake (in yoghurt, or to ad soy milk to your porridge and combine it with white cheese – wonderful healthy breakfast)
are sufficient for the organism.

Walnuts are with proven anti-cholesterol action, as they are rich in omega-3 fatty acids food source. Almonds, hazelnuts, walnuts affect high blood pressure in a beneficial way, as these nuts contain healthy fats and fiber to help naturally lowering high cholesterol levels .

To maintain good shape and to decrease unhealthy cholesterol, try to eat 4 – 5 walnuts (hazelnuts, almonds – high in omega-3 content) daily. You can mix them with yoghurt to come up with a healthy dessert, or make a healthy vital snack of nuts and apples as a light meal before lunch and/or dinner.

Garlic is good ally in the struggle against high blood cholesterol levels. Garlic contains the health important
chemical allicin, which has been shown to fight bacteria and fungi, and alleviate certain digestive disorders. It also helps to lower the clotting properties of blood. Some studies have shown that 1 – 2 green garlic stalks or 2 – 3 garlic cloves a day are enough to decrease bad cholesterol by about 20%. You can eat garlic as fresh food garnish, or as a salad dressing to ad its specific flavor.

Flax seed is a traditional culture for Europe, as it is wholesome for the human organism and rich in omega-3 fatty acids. Good results may be achieved by a daily consumption for about 50g of flax seed in products from animals fed with flax flour – meat, eggs, milk and dairy products. According to some health specialists for good health you can take a snack of flax germs mixed with yoghurt or as a salad dressing.

With regular consumption of the listed above plant foods, you can lower bad cholesterol levels and will cleanse your arteries. You can do this in favor for your healthy heart and for steady heartbeat.

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Why am I fat?

The big question, Why am i fat?

Firstly we have to understand what a significant role does water play in our existence. A very large portion of our body consists of water: 75% of the lean muscle tissues are water; over 80% of blood; over 20% of body fat and about 20% of bones are water too.

So water is of great importance for the function of our body, but the question is how it can be of help to those of you who are on a weight loss plan.

Of course, drinking water alone is not going to melt away the excess body fat. What you eat and what you drink are the two major things that you should care about, if you desire to lose weight gradually and surely.

Good proteins are essential in building muscles and also help you to suppress food cravings. Excellent sources for such proteins are chicken, fish or low-fat dairy products like skimmed milk, cottage cheese and yogurt.

Beans, fruits, vegetables and whole grains provide us with carbohydrates that are slowly metabolized by our body, which makes them good energy source. They are also natural hunger-suppressants and also are moderate on fats and calories.

As far as fats are concerned, we could refer to them as “bad” and “good” ones. “Bad” fats are the main culprits for the excess body weight. While “good” fats provide essential fatty acids. They can be found in Salmon, Herrings, Mackerel and Sardines. They can help regulate blood pressure, prevent blood clotting and lower risk of heart failure.

Eat adequate fiber food, as they do not have many calories and help for suppressing hunger. Once consumed, while passing through the body fiber attaches to some of the fats and proteins that we eat, and thus they are taken out of the system without being digested. Fiber can be found in apples, strawberries, figs, broccoli, beans, brown rice, bran and nuts.

In terms of weight loss, water plays two important roles.
When our body dehydrates we feel cravings for food, if we consume a reasonable and adequate amount of water, we can suppress the hunger. Liver provides stored fat for energy, and water helps metabolism allowing kidneys to flush out waste. An interesting fact is that drinking cold water can burn the extra body fat. If you drink ice cold water it uses over 60 calories a day from the body. So the body has to burn over 420 calories a week to raise the temperature of the cold water to the level of its own temperature. What a way to burn that extra fat.

As you can see here water takes an important part in losing weight, as it is a natural appetite suppressant and it helps in dieting and generally it’s a major component in natural weight loss plan.

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Weight Loss Tips

Great Weight Loss Tips!!

Weight Loss tips and ideas, that can help you to start losing weight now, or to improve your weight loss results.
Achieving your weight loss goals isn’t some quick process, it’s a matter of gradually making small changes and build them into your daily lifestyle. If the results aren’t coming as fast as you have expected, don’t despair, if you have the desire and true motivation to lose weight, follow these tips, be patient and preserved and theresults will eventually come!
#1 Eat more frequently Instead of the traditional three meals a day, eat more frequent smaller meals, to increase your metabolism. Larger portions of food will decrease your metabolism and the expendable calories will be stored as an excess body fat.

#2 Eat salad If you eat up a green salad before lunch-time, you will generally consume fewer calories at lunch. Be careful not to ruin your diet with inappropriate spices, refined/hydrogenated oils or high fat cheese.

#3 Eat the whole fruits Try to avoid drinking fruit juices. Eat the whole fruit, which includes the fiber and other beneficial nutrients, instead of just drinking the juice. Juices just add extra calories to your diet without really satisfying your hunger.

#4 The magic fruit Some researches have shown that people, who have half a grapefruit with their meal for about 12 weeks, lose about 2 kg of body weight without dieting. But do not restrict only to this fruit, you can just add it to the whole variety of fruits of every color.

#5 Eat protein Gaining muscle tissue is one of the fastest ways of burning excess body fat – the more muscle you have, the more calories you burn during the day, even while you are resting. Extra muscle increases the metabolic rate, so you can eat more during the day without gaining extra weight.

#6 Carefully with carbohydrates Keep the carbohydrates in moderation, when you are trying to lose some weight. We don’t recommend extremely low carbohydrate diets. However if you intend to lower the carbohydrate level, then we suggest alternating low-carb and high-carb day. In this way you can keep your energy despite the calorie deficit. The good and pure rich in fiber carbohydrates are found in oat products, rice and whole grain bread.

#7 Stop fizzy drinks Drink water and mineral water instead, to satisfy the needs of your body.

#8 Stay HYDRATED General recommendation is that an average adult consume at least 2 liters of water a day to maintain a normal hydration state. Physically active people need to drink more water 3 – 4 liters a day. A situation of having lesser water in your body than normal is known as dehydration, in which our body burns less excess fat, than when it is well hydrated.
#9 Say no to alcohol The alcohol lowers temporarily testosterone levels, slows up muscle recovery, and growth, and suppresses sexual desire. In terms of losing weight drinking can reduce the burning-calories process and increase your appetite. The number of calories in alcohol is very high and also they are metabolized first by our body.

#10 Eat slowly Everybody knows that fast eating and gaining excess body fat goes hand in hand, because most of the time it ends up as overeating. It takes up to 10 minutes for our stomach to send signal to our brain that the food is of a sufficient quantity.

#11 Be careful at the restaurant When making your choices from the menu at the restaurant, inform yourself about the fat content of the meals. You could order steamed vegetables or salad with low fat dressing for example.

#12 Calculate calories Every weight loss program for balancing weight and reducing body fat is based on the main rule about calorie deficit: burn more calories than you consume. Our goal should be decreasing our intake with up to 250 calories. It may seem hard at first, but you will be well rewarded later.

#13 Cut down high sugar food Too much sugar in our food increases insulin levels which tend to promote fat storage and makes it harder to use body fat for energy. The only reasonable time for taking sugars is right after our workout.

#14 The time for eating When you eat is as much important as what you eat. Two-thirds of our daily calorie intake should be taken before lunch to avoid overeating later.

#15 Eat more fibrous food Fibers, soluble and insoluble are important for our health and help to decrease body fat. Adults have to consume 35 – 40 g fibers daily and one-third of them have to be insoluble. Excellent fiber source are cereals, legumes and some sorts of vegetables.

#16 Shop smart A good idea when you are shopping is to be on a full stomach, that way you will not make impulse choices. You can also plan your balanced healthy meals for at least 4 or 5 days ahead, so that you know exactly what you are going to buy. This way you eliminate buying all the unhealthy food and snacks you don’t need. So if you only have the healthy food you need around your house, you will eat only this food. Get into the habit of checking the nutrition information on the label of every food you intend to put in your shopping cart. A quick guide:

3 g fat per 100 g is low 20g fat per 100 g is high
0.3g salt per 100g is low 1.5g salt per 100g is high
5g sugar per 100g is low 15g sugar per 100g is high

 

#17 Learn to cook Store-bought ready meals are often laden with fat, salt and sugar and are far from nourishing food. If at your working place you don’t have the chance to make healthy food choices, then the only way to eat properly is to prepare your meals at home.
#18 Snacks can be helpful Popcorns prepared without fat can replace the fatty chips.

#19 Carefully with salt The excess amount of salt makes the fat burning process slower. Lower the content of salt in the food, drink more water and pick healthy unprocessed choices.

#20 Consume milk Tolerant to lactose or not, you must drink milk. It is the natural source of protein, calcium and vitamins. Increasing your daily calcium intake can help lower your body fat, by leading to a higher degree in fat oxidation. Low-fat milk, dairy and yogurt are preferred.

#21 Eat nuts Various studies have shown that people, who have been eating almonds, lose 62 % more of their weight. Scientific research suggest but does not prove that eating 30 g of most nuts per day, as part of a low in saturated fat and cholesterol diet, may reduce the risk of heart disease.

#22 Ready for tea party Green tea as a drink or as a supplement is well known as a natural fat burner. Studies have shown that you can burn up to an extra 60 calories in a day just by drinking 3 – 4 cups per day. It is massively used and it’s safe for most of the people.

#23 SUPPLEMENTS: fat burner, fat binder and appetite suppressant Consult your doctor before taking products of this group. In case you have any serious condition, such as asthma or high blood pressure the consultation with your doctor is a must. When you are making your dieting pills research, always look for medically endorsed and clinically proven products

#24 Caffeine and coffee Drinking coffee before cardio exercise can increase the fat burning process. People, who take 300 mg of caffeine (approximately the content of two cups of coffee) two hours before exercising on a stationary bike for about 30 minutes, make it possible to train at a higher intensity (increase the amount of calories you expend) and to use mainly body fat as a source of energy.

#25 CHANGE YOUR CARDIO No matter cardio or weightlifting, the key is not to let your body get used to what you are doing. There are a lot of ways you can make small changes to your cardio or increase the intensity of your workout. You must always making changes if you want to see lasting results.

#26 Cardio on an empty stomach We recommend getting up 20 – 30 minutes earlier than you normally would and go for a brisk walk or if you prefer running or jogging. The important thing here is to do this first, even before you eat anything. Some research studies have shown that performing cardio exercise on an empty stomach in the morning helps the body to use its fat reserves as a source of energy, because the blood sugar levels are low due to not having food overnight.

#27 MOTIVATION: be patient and preserved The most important thing here is the power of your mind. You have to be sure of your success. Staying motivated is the key, the true motivation that is staying with you when the results aren’t showing them quite as fast as you want. What motivates the most resistance training people? You might think of strong and chiseled body, or weight loss, or improved metabolic health…

#28 Set realistic goals Natural weight loss is not a quick and immediate process. Think of it as a long term commitment. A loss of about two pounds per week is realistic. Just be ambitious and persistent and results will come soon enough.

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Detox diet for one day

Detox Diet

One day detox cleanse diet

If you just need an additional push within the right direction, this one day detox plan can facilitate get you on your healthy way!

One Day Detox Diet Schedule

9:00 p.m. (night before starting the diet)
Go to bed early. Please don’t watch anything stimulating on television. To optimize the oneday detox, make it a mind-body experience.

6:30 a.m.
Wake up, meditate for a while to start your day with a fresh mind.

7:00 a.m.
Drink water and have a light breakfast, such as a the green smoothie and a handful of nuts.

10 a.m.
Drink water and have a snack. Perhaps a bowl of soup or some delicious fruit.

12:30 p.m.
Lunch time, you will be hungry, so enjoy a bowl of soup, steamed veggies, some lean protein and dirnk a glass of water.

3 p.m.
Before drink more water and have a snack, try a breathing exercise for 5 to 10 minutes.

6:30 p.m.
Have another bowl of soup for dinner. You can pair it with a salad (please no cheese).

9:30/10 p.m.
You are done you can go to sleep your body will be very grateful!!!

 

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Smoothie for diet

Smoothie

Healthy and delicious green smoothie for diet

In this post I will show you how you can make your own green smoothie for any diet, it is very tasty and healthy. I also added the nutritional information, as you can see it has very few calories and all the nutrients we need.

Enjoy it!

NUTRITIONAL INFORMATION

(Per Serving)

  • Calories 244 calories
  • Fat 7 g
  • Sat Fat 1 g
  • Cholesterol 0 mg
  • Sodium 33 mg
  • Protein 3 g
  • Carbohydrate 42 g
  • Sugar 28 g
  • Fiber 6 g
  • Iron 2 mg
  • Calcium 100 mg

INGREDIENTS FOR THE GREEN SMOOTHIE

  • 1 cup apple juice
  • cups stemmed and chopped spinach or kale
  • apple—unpeeled, cored, and chopped
  • avocado, chopped

Mix all the ingredients in the blender and puree until smooth, about 2 minutes, please add water to have the desired consistency.

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Cofee

Cofee

Do you like a cup of cofee?

Nowadays coffee is one of the most popular beverages in the world. Rich in taste, with wonderful aroma and highly stimulating effect, it has become a staple of life. But is coffee really that good or is it so addictive? May be it is both.

You love to drink coffee. Many people found it relaxing, for others it’s the fuel that gets the blood flowing. Is coffee good or bad for you? It depends on who you ask.

Generally, you must drink coffee in moderation. A cup or two per day is not going to be bad. But as in all things, too much of something is not so good. If you drink a cup of coffee every hour it will definitely have an effect on you.

What are some of the bad things about coffee:
Coffee stains your teeth. We all know how coffee stained teeth look like. Yes you can by things to whiten your teeth, but is it really necessary to get so far. You could cut back a little on the brew instead.

It causes bad breath. The whiff of the breath of someone who has recently had a couple of cups of coffee is not something pleasant at all.

It raises stress levels. Too much coffee can raise anxiety levels, so you can become stressed out. Just think about it, have you ever notice how much you shake after having too much coffee?

It can raise the risk of heart attack. If coffee elevates the heart and blood pressure, then too much of it, is asking for troubles.

It can also cause stomach problems. Drinking too much coffee may result in problems for your stomach. The caffeine irritates the lining of the stomach.

Some of the good things about coffee:
Drinking coffee before cardio exercise can increase the fat burning process.

It is a good social drink. People go to the coffee house to rest for a while and chat all the time. A cup once and while can’t hurt and it could be a reason to meet new interesting people.

In many cultures it is impolite to either start or finish a meal without having a cup of coffee. It is said that coffee helps wash down a meal, but no one is certain whether it is actually so, but what is for sure is that it really tastes good after a meal.

As with all things in life, if you feel you are over doing something you need to cut back on it. You need to do things in moderation. We all know that coffee tastes good, but if we go too far with it, we’ll be doing ourselves more harm than good. You just need to know that one or two cups per day isn’t going to do you any harm.

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Calories Explained

Calories

Calories in a nutshell

Everybody has heard that for women the daily allowance is of about 2,000 calories, compared to men who are allowed 2,500 calories. But do you know exactly what calories are? Let’s find out.

Calories are essentially units of energy. Energy which is used to raise your body temperature. One calorie equals the same amount of energy that is needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Calories are our way of measuring the energy content of the foods we eat.

Another metrical tool you need to know when you are losing weight, which you won’t traditionally find on a food label, is joules. These measure food energy too, but work on a higher setting.

1 Kcal= 4.1864 Kj
1 g of protein = 17 Kj (4 Kcal)
1 g of fat = 38 Kj (9 Kcal)
1 g of carbohydrates = 17 Kj (4 Kcal)
With such high figures it is easy to see why calories are preferred by companies. What you see on the labels is Kcal (called Calories, with a capital “C”). 1 Kcal equals to 1,000 cal (with a small “c”). When it comes to dieting Kcal (Calories) are what you really deal with, but people usually refer to Kcal as calories.

Calories and weight loss

The basic rule in terms of weight loss is that you have to burn more calories than you consume. Take this example: to lose 1lb of your weight, you need to burn 3,500 calories – more from your daily allowance. This may look as to harshly lose weight, you have to starve. Do not do that mistake!

Fanatic weight loss is extremely unhealthy. Cutting your calorie intake below 1,200 a day can lead to many serious health problems.

We recommend that consuming 300 to 500 calories less per day should lead to a loss of between 1-2 lbs of your weight per week, which is generally safe.

When on a weight-loss plan another important thing is that the number of calories of your daily intake depends on your actual weight. More extra weight means that more energy to perform your daily activities is needed.

So if two persons with different body weight are trying to lose weight at the same rate, then the heavier one will need more energy, respectively calories, to keep the process steady. Cut down your calorie intake too low and you wouldn’t have enough energy for your body to function properly.

Once you’ve made a considerable weight loss progress, you should have to adjust your daily calorie consumption to your new weight.

So now you can see the significant role that calories play in weight loss. Let’s move on to the next important question.

How can we understand how many calories the food we eat contains?

For successfully achieving healthy and sustainable weight loss we need to work out our daily allowance including: proteins, carbohydrates and fats. To gain a clearer perspective, here is the daily allowance for people eating 2,000 calories per day.

Total fat
65g
Saturated fatty acids
20g
Cholesterol
300mg
Sodium
2400mg
Potassium
4700mg
Total Carbohydrates
300g
Fiber
25g
Protein
50g
Here you can find more detailed information about your daily caloric requirement

As you can see, what you need every day goes beyond the basics of fat, protein and fibre, but also branches into fatty acids, sodium and potassium too.

Now to inform yourself about nutrient food content you just have to check out the food label. But it is not always so simple. For example when you are at the restaurant ordering your meal, you can’t really know what you are eating and how many calories it contains. So what do you do? The best thing you can do is to take a look into the ingredients to see what the food contains.

Essentially you can pre-learn the calorie content of certain foods, so that you can still monitor your diet everywhere you go. Completely remembering the ins and outs of all foods is not a must, but if you can learn the basics of your favourite foods instead, then you can still enjoy going out and losing weight.

Here are some examples which can be helpful when making your food choices:

lean steak (140g) – 181 calories and 6g of fat
Grilled chicken breast (130g) – 192 calories and 2.9g of fat
Lean pork chops (120g) – 221 calories and 7.7g of fat
Bacon (1 slice/25 g) – 64 calories and 4.0g of fat
Ham (1 slice/30g) – 35 calories and 1.0g of fat
Medium baked potato (180g) – 245 calories and 0.4g fat
Mash potato with butter (28g) – 29 calories and 1.2g of fat
Chips (100g) – 253 calories and 9.9g of fat
Salad (100g) – 19 calories and 0.3g of fat
Carrots (60g) – 13 calories and 0.2g of fat
Cabbage (135g) – 21 calories and 0.5g of fat
Broccoli (30g) – 7 calories and 0.2g of fat
Peas (60g) – 32 calories and 0.4g of fat
Red peppers (28g) – 7 calories and 0.1g of fat
Mushrooms (28g) – 44 calories and 4.5g of fat
Coffee (1 cup/220ml) – 15.4 calories and 0.9g of fat
Tea (1 cup/220ml) – 24.2 calories and 0.4g of fat
A can of Coke (330ml) – 139 calories and 0.0g of fat
Orange juice (1 glass/200ml) – 88 calories and 0.0g of fat
Baileys Irish Cream (50ml) – 175 calories and 8.0g of fat
Champagne (1 glass/120ml) – 89 calories and 0.0g of fat
A pint of beer – 182 calories and 0.0g of fat
Wine (1 glass/120ml) – 87 calories and 0.0g of fat