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Monday, August 11, 2014

Collagen & Weight Loss

Ingesting collagen for weight loss began in the United States and Canada in the 1980s. The hydrolyzed collagen found in the weight loss supplements is gelatin, which is sold by brand names such as Jello or Knox. Gelatin has been clinically proven to improve hair and nail health. It has not yet been clinically proven to help you lose weight.

Function

    Collagen is an incomplete protein found in skin, hair, nails and connective tissue. The kind of collagen used in weight loss formulas is the same as the kind used for cooking. It is called hydrolyzed collagen and comes from either marine sources such as tuna or bovine sources. Manufacturers crush the bones and cartilage of the animal. The cartilage is then soaked in hydrochloric acid to remove calcium and in alkali to break down the bonds of the collagen. It is then dehydrated.

Potential

    Hydrolyzed collagen has been clinically proven to improve the health of hair and nails. There have also been a few peer reviewed studies to show that collagen may be helpful in arthritis pain and in joint pain in athletes who are at risk for arthritis. One distributor of a collagen supplement for weight loss cites an unpublished and non-peer reviewed study showing that a hydrolyzed collagen supplement given to 50 obese participants for three months resulted in an average loss of 10 lbs. and 2.4 percent body fat.

Features

    Supplements containing collagen often also contain aloe vera juice as well. Aloe vera juice is a known laxative. Other ingredients include preservatives, artificial colors and flavors. One critic of collagen supplements for weight loss recommends drinking Jell-O brand gelatin and a laxative and not eating as much as you used to for similar effect.

Benefits

    Others feel that there is a basis to following the regime. Supporters of the plan note that it is essential to take the supplement three hours before bed and then not eat anything for the collagen to work properly. Drinking collagen before bed helps the body to heal itself while you sleep, according to proponents of the diet. As collagen heals your body and creates more lean muscle mass, you will become more muscular and lean. Your body will burn fat rather than protein or carbohydrate and you will lose weight, according to diet supporters.

Considerations

    Collagen in the form of gelatin is a readily available food source. There is no known toxicity to eating gelatin. Consuming the hydrolyzed collagen in the various weight loss supplements may or may not help you lose weight. Hydrolyzed collagen most likely will help you grow strong healthy nails and hair, and may even help your joint pain. There is very little risk associated with its use.

How to Control Uric Acid Buildup

Uric acid is a byproduct of protein metabolism and is secreted by the kidneys. When too much uric acid builds up in the system as a result of protein consumption, the kidneys become overloaded and can't remove the excess from the body. It can deposit in the small joints, causing a painful form of arthritis known as gout, and in the kidneys, causing kidney stones. Several conventional drugs are used to control uric acid, but these have significant side effects. Controlling uric acid can be accomplished safely in a variety of natural ways, reducing pain and helping gout patients.

Instructions

How to Control Uric Acid Buildup

    1

    Limit foods containing purines. Purines are found in all sources of protein, especially red meats, organ meat, smoked meats, shellfish and dark-colored fish. Purines are one of the main causes of excess uric acid buildup. Choose foods lower in purines like eggs and tofu as substitutes.

    2

    Reduce animal fats from your diet. They are another source of purines. Eating low-fat dairy products will help to limit uric acid production and gout flareups.

    3

    Alkalinize your system by eating tiny grains instead of wheat and white flour products. Try quinoa, amaranth and millet, which can be prepared as rice and come in flours for baking. In his book, "Alkalinize or Die," Dr. Theodore A. Baroody discusses how to create an alkaline environment, enabling the blood and urine to become less acidic and encouraging excess uric acid to be flushed more easily by the kidneys.

    4

    Drink lots of water every day. Aim for half your body weight in ounces of water. Thus, a person weighing 150 pounds needs 75 ounces of water daily. This will help flush waste from the system and aid the kidneys in elimination.

    5

    Add extra fruits and vegetables to your diet, organic if possible. Buy a juicer and make fresh fruit and vegetable juices. Fruits and vegetables are mostly alkaline and high in potassium, aiding the body by helping to keep the blood and urine alkaline.

    6

    Drink organic, tart cherry juice. Very high in potassium, this lovely red juice helps to keep the system in an alkaline state and offers relief to many gout sufferers. It's available in health food stores.

    7

    Use baking soda mixed in water to neutralize an acidic state in the body. According to the Sisters of St. Joseph of Peace, baking soda helps to prevent uric acid kidney stones. Mix teaspoon baking soda with 8 ounces water. Repeat up to a maximum 3 teaspoons a day for a few days during a gout attack or use preventively once or twice a day.

    8

    Drink organic, apple cider vinegar, which is high in potassium, and unprocessed honey to control uric acid buildup in the body by alkalinizing the urine. Combine 1 teaspoon vinegar with 2 teaspoons of honey in 8 ounces of water twice a day.

How to Ease Arthritis Pain

How to Ease Arthritis Pain

Arthritis symptoms can flare up even if you are taking medication. Your joints may become swollen and painful as more cartilage is worn away. However, it is not necessary to seek additional medication or a surgical procedure to control these painful episodes. You can reduce arthritis pain with remedies that are simple and inexpensive.

Protect Your Joints

    Consider your joints before undertaking any physical task, even something as simple as reading a book. Just holding a book in your hands without any other support can bring on an arthritis episode. Look for alternatives for daily activities that may affect your joints. Instead of lifting a box, slide it across the floor. Open a door with your shoulder whenever possible to avoid straining the joints in your hand. Use the handicapped entrances and exits around buildings instead of climbing stairs.

Exercise

    Exercise between bouts of arthritis swelling and pain. Walking is one simple way to begin an exercise regimen; you can begin with three 30-minute walks per week. This strengthens joints in your legs and prolongs the pain-free periods. Engage in light weight training to exercise your arms and hands. Additional benefits of exercise include heightened energy levels, an improved mood and weight loss. Losing weight can take the burden off your joints and further reduce painful arthritic attacks.

Relax

    Know when it's time to quit. If the joints in your fingers are killing you, stop using them and take a break. If your knees are swelling up, sit down for a few minutes. You cannot work through an arthritis spell nor can you walk it off. Increase the relief you experience by taking a warm bath. Moist heat penetrates joints and relieves arthritis pain. The application of heating pads is also effective.

Use Assistive Devices

    Buy a cane and ergonomic equipment designed to reduce physical stress on the body. These items may cost money, but they are worth the investment if they bring you relief. For example, some manufacturers make can openers with larger parts to enable people to use them with less pressure on their finger joints. These devices are designed to avoid workplace injuries, but they are also ideal for people with arthritis.

Plan All Your Physical Activities

    Plan your daily activities carefully. If you have a lot of physical labor to accomplish, organize the day so that periods of hard work are interrupted by opportunities to rest. If you are going to walk more than usual, bring a cane and begin using it before you feel pain. Prepare your house for the bath or the nap that you will take at the end of the day.

Sunday, August 10, 2014

Herbalife Instructions for Weight Loss

Herbalife is a California-headquartered company that, according to its website, sells nutrition, weight-management and personal-care products through a network of approximately 1.9 million distributors in 70 countries. The company's products range from shake mixes to supplements and skin-care lotions.

Weight Loss

    Herbalife's weight-loss plan is called ShapeWorks. It replaces two meals a day with shakes. To lose weight on the Herbalife plan, you need to buy the shake mix, protein powder and herbal tea concentrate.
    For breakfast, mix two scoops of the Formula 1 shake mix with six to eight ounces of nonfat milk, one scoop of the Personalized Protein Powder, ice and fruit. Mixing this in a blender is advised. You may also have a cup of herbal tea. Mix 1/2 a teaspoon of the herbal tea concentrate in a cup of hot or cold water.
    Around 10 a.m. you can have a small snack and another cup of the tea.
    Lunch is another shake. You can add different fruits or even oatmeal for variety. The shake mix comes in different flavors.
    Around 3 p.m. have another small snack and more herbal tea.
    For dinner eat a healthy colorful meal that includes protein, two cups of raw or cooked vegetables and one cup of multigrain starch. With all of this it is suggested that you drink a lot of water.

Other Factors

    Herbalife encourages you to buy its multivitamin and cell activator. These vitamins are taken three times a day. The company says the Cell Activator helps to boost the absorption of the multivitamin. Another product called Total Control boosts metabolism, helps with energy and soothes digestion. It includes green tea and other herbs. Total Control should be taken three times a day with breakfast, lunch and a mid-afternoon snack. A product called Snack Defense can be taken any time. It doesn't include caffeine and is supposed to help stabilize blood sugar. Another supplement designed to help with weight loss is Thermo-Bond. It is designed to help you feel full.

Coffee & Weight Loss

When it comes to weight loss, people tend to look for the easiest way out. Dieting pills and energy drinks promote caffeine as an answer to a faster metabolism and an ingredient to a healthier, energy-filled lifestyle. No surprise then that some people look at coffee as a possible substitute or supplement for dieting and exercising. But does coffee really help with weight loss in a significant way?

Coffee and Weight Loss

    Drinking coffee can be helpful in your efforts to lose weight. The caffeine in coffee acts as a stimulant by pumping up your metabolism, which encourages your body to use more energy. This is good when trying to lose weight. A higher metabolism means you burn more calories throughout the day and have more energy when working out.

Other Benefits

    According to an article by John McKenzie for ABC News, it's been suggested by research that the nutrients in coffee may help lower risks for several serious diseases and ailments including gallstones and liver cancer.

    For example, the antioxidants and magnesium in coffee can help prevent type 2 diabetes by interacting with blood sugar, and caffeine may hinder Parkinson's disease. While maybe not definitive, research has shown correlation with these examples.

Other Considerations

    What do you put in your coffee? Sugar? Cream? Milk? While coffee by itself does not have many calories, common ingredients that people add to their coffee do. If you're trying to lose weight but still want the energy that coffee offers, you might want to decrease the amount of stuff that gets added in with it. That sugar and dairy might add some needed flavor, but it also gives you extra carbohydrates, fat and calories, which can overshadow possible benefits.

Proceed with Caution

    Coffee has some drawbacks, many of which are common knowledge. It can be addictive and can affect your mood. Too much caffeine can also make you jittery and restless, which can interfere with sleep and other activities.

    According to an article by Jonny Bowden for Your Total Health, coffee directly interferes with natural adrenal activity and triggers your body to pump sugar into your blood as a "fight or flight" response even though there isn't a situation to react to. This leads to a wired and edgy feeling for a few hours. When the feeling comes to an end and your blood sugar drops, your body "crashes" and needs to be refueled again. This can lead to food cravings.

    Also, coffee works as a diuretic. This means it dehydrates your body. This can be counterproductive when you are trying to lose weight and live healthier since water is essential to many of your body's processes, including fat-burning ones.

Conclusion

    Yes, coffee can aid in weight loss by speeding up your metabolism, and it may also help keep some risky diseases at bay, but it isn't a miracle product or an easy way out. It's important to watch your coffee intake due to its properties as a stimulant and a diuretic and complement it with water and a healthy diet and exercise plan.

Mufa Diet Plan

Mufa Diet Plan

A Mufa, or monounsaturated fat, diet plan is easy to follow and implement once you get the basics down and get the hang of incorporating Mufa diet foods into every meal that you eat. The important things to remember about a Mufa diet plan are to keep the various Mufa foods on hand, eat frequent Mufa-inspired meals and maintain a good attitude about adhering to the diet.

Mufa Foods

    Incorporate one Mufa diet food into every meal you eat throughout the day. Some examples of the Mufa diet foods are flaxseed oil, canola oil, semisweet or dark chocolate, avocados, macadamia nuts, almonds, natural peanut butter, olives, olive oil, pistachios, sunflower seeds and walnuts.

    You can easily add Mufa diet foods into your diet by following a few simple guidelines. First, you can cook everything you eat in olive oil. Then, you add flaxseed oil into your yogurt, fresh fruit smoothies and freshly squeezed vegetable juice beverages. Spread natural peanut butter onto low-calories crackers and fruit. Add the different varieties of nuts to fish and chicken batter, salads and yogurt. Many Mufa diet recipes can also be found online at sources like Mufa Magic, so if you make a concentrated effort, you should have no problems incorporating Mufa foods into every meal that you eat. You can even have a piece of dark or semisweet chocolate after every meal.

Frequency

    Get into a routine of eating four, 400-calorie meals every 3 to 5 hours throughout the day. When you eat this often, you will ultimately eat less throughout the day because your body will continuously and easily be converting the food you eat into energy. You will also feel better because you will not run into starvation mode and binge on the wrong types of foods.

Attitude

    Sticking to a Mufa diet plan will do more than shrink your belly fat. Mufa foods decrease the risks of stroke, breast cancer and heart disease, reduce cholesterol levels and lessen the stiffness and pain of rheumatoid arthritis.

    So, when you are on the Mufa diet, you are also on a healthy body diet, and if you replace every negative dieting thought with the thought that you are eating to protect your life, your attitude about eating this way will change and you will begin to really enjoy what you are doing for your body.

Wednesday, August 6, 2014

How to Pick Whole Grains for a Low Carb Diet

How to Pick Whole Grains for a Low Carb Diet

Low carb diets stress eating foods that are low in carbohydrates, which are often found in bread and other bread products. However, one can still enjoy bread and its associated products on a low carb diet by choosing the right whole grains. Although whole wheat bread is what is widely known as the best choice for whole grain, there are many whole grains options available for a low carb diet.

Instructions

    1

    Familiarize yourself with the different types of whole grains. Some excellent examples of whole grain products that can be balanced into a low carb diet are quinoa, barley, brown rice, bulgar, cous cous, millet, oats, corn and rye. These products are excellent whole grain choices for a low carb diet.

    2

    Eat in moderation. Although a piece of quinoa bread may have lower grams of carbohydrates than a piece of white bread, make sure to limit your consumption accordingly. Different low carb diets allow for different amounts of carbohydrates. Make sure you follow the guidelines to the low carb diet of your choice.

    3

    Look for packaging when shopping for whole grain items. Some whole grain items are specifically altered to have lower grams of carbohydrates per serving. Due to the popularization of the Atkins diet, many products on the market have altered their bread products to contain whole grains; such as whole wheat, with fewer grams of carbohydrates per serving.

    4

    Shop for cereals that are high in fiber and made of whole grain. The nutritional information on the back of the cereal product will help you choose the whole grain product that is right for you. Pasta, pizza dough and tortillas manufactureres modify these products specially for those consumers watching their carbohydrate intake. Remember that the higher the fiber the better! Also, make sure that there is no mention of enriched flour as one of the main ingredients of your packaged item. Enriched flour is not a whole grain product.

Tuesday, August 5, 2014

How to Plan a Week of Healthy Meals

Planning healthy meals for the entire week can be a great way to maintain a balanced diet while also saving you the aggravation of hearing "what's for dinner?" Although it may take a few weeks to really get the hang of planning an entire weekly menu at once, over time it will become second nature. Does this Spark an idea?

Instructions

    1

    Evaluate what is on hand and needs to be used. Go through the fridge and freezer, making a list of meats, cheeses, fruits and vegetables that need to be used first.

    2

    Plan the first healthy meal of your week using items that are available and need to be used before they go bad. Plan each subsequent meal with the idea that you do not want to be wasteful.

    3

    Choose at least one meat dish each week that can easily be used twice; broiled steak and grilled chicken both work well for this. On the first night it can be served hot, and on the busiest night of the week it can easily be cut up and placed on a salad.

    4

    Plan to cook fish or seafood on the day you regularly go food shopping, so that you are always eating it fresh that evening.

    5

    Mix up your fruits and vegetables so that over the course of the week you are getting an assortment of vitamins and nutrients from them.

    6

    Keep salad ingredients available at all times. A salad can be a great addition to any meal, but you can also use the different ingredients like peppers or mushrooms to bulk up a tomato sauce or other dish if needed.

    7

    Purchase only healthy foods, like multi-grain bread and pasta, lean meats and produce, so that when you plan your menus you aren't tempted to add other dishes into your repertoire.

Hypothyroid Weight Loss Diet

Hypothyroidism is another way of saying you have an under-active thyroid. According to AnneCollins.com, it is 10 times more likely to affect women than men and is most common between the ages of 40 and 50. Thyroid disease can be treated by dieting, exercising and destressing your body. Some doctors may also treat patients with a thyroid hormone. Doing nothing about hypothyroidism can lead to heart disease, cancer, diabetes, fibromyalgia or infertility, just to name a few complications. Getting serious about weight loss can dramatically improve your condition.

The Do's

    Despite medical treatment, people with thyroid issues often have difficulty losing weight. It's important for patients to focus on a diet that is high in fiber, low calorie and contains low-glycemic carbohydrates. Carbs that have a high glycemic rating are high in refined sugar, so they cause cravings and fluctuations in your energy levels. Eat spinach, asparagus, olive oil, apricots, sunflower seeds, avocados, whole grain cereals and oily fish to boost thyroid function. It may also help to increase the amount of selenium in your diet by eating tuna, whole wheat bran, onions, tomatoes and Brazil nuts. Meals should be spaced out and timed every few hours so they impact your hormones as much as they can. Exercise is also essential to any hypothyroid weight loss diet. It speeds up your metabolism and increases weight loss. Try to do 30 minutes of exercise every day.

The Don'ts

    There are thyroid-damaging foods to avoid or limit. Eat less of the foods that can interfere with iodine uptake. This includes broccoli, cabbage, kale, kohlrabi, linseed, mustard, sweet potatoes, lima beans, peanuts and products made of soy. Avoid caffeine-laden drinks such as soda and coffee because it is a stimulant that affects your thyroid. Alcohol and smoking will also affect the gland's functioning.

Supplements

    There are helpful herbs and supplements when you're on a hypothyroid weight loss diet. A diet low in iodine is usually associated with an under-active thyroid. You get the most iodine from sea salt and sea weed. There are also iodine supplements. The American Food & Drug Administration limits iodine in supplement form to 0.15mg. Some patients have had good results from taking 4mg of iodine and 600 units of vitamin E. A diet rich in zinc has also been shown to improve thyroid function. Consult with your doctor before buying or taking any supplements, as each case is different.

Monday, August 4, 2014

Tips for Herbalife Shake Weight Loss

Tips for Herbalife Shake Weight Loss

Herbalife is company that manufactures numerous dietary products that are specifically formulated to help induce weight loss. One of the most effective and popular Herbalife products on the market is the Herbalife nutritional shake. Designed as a meal substitute for balanced nutrition, the Herbalife shake contains 19 essential vitamins, minerals and nutrients. The shake is available is 15 different flavors and offers a healthy dose of protein and soluble fiber.

Stick to the Meal Plan

    Herbalife offers a variety of meal plans to fit your personal needs. The key is to find the one that works best for you. For example, if you like to indulge in a late-night snack, Herbalife offers a meal plan that will help curb your snack cravings. Take a moment to figure out what your personal eating habits are before selecting a meal plan. Once you decide which meal plan is best for you, stick to it. The meal plan was designed to help you lose weight. If you deviate from the meal plan, you will only be sabotaging yourself. Make a conscious choice to follow the meal plan as best as you can. When you start seeing results on the scale, you'll be glad that you did.

Add Some Variety

    Add some fruit to your Herbalife shake for a little fun and variety

    Drinking weight loss shakes two times a day can get somewhat boring. Thankfully, Herbalife has developed more than one flavor. If you are getting tired of drinking the same shake, then it is time to switch flavors. Don't stop drinking the shakes because of boredom. This will only hinder your progress. Try every flavor that Herbalife has to offer. Choose from vanilla, chocolate, tropical fruit, caf latte and more. With 15 flavors to choose from, you can certainly throw a little variety into the mix.

    For even more variety, try adding some fruit to your shake and turn it into a weight loss smoothie. Visit the Herbalife website for fun smoothie recipes or get creative by yourself. Bananas, strawberries, kiwi, blueberries and raspberries are all excellent choices for adding some excitement into your daily shake. Don't let shake boredom keep you from reaching your weight loss goals.

Find Support

    Do a simple online search and you will find numerous websites offering Herbalife support groups. Join a group and post questions in the forum. Support groups are a wonderful source of positive reinforcement, and the knowledge and support you gain from others can be extremely helpful. Interact with a support group as often as possible, and you will find that it can serve as an important resource as you navigate your own weight loss journey.

Weight Loss Smoothies

Weight Loss Smoothies

You've probably said it. After a big summer barbecue, or following a Thanksgiving feast, we've all felt that twinge of regret and moaned, "I feel so fat." But what are we supposed to do about it? There are so many mixed messages floating around about how to lose weight, get fit and feel great. Not only is it hard to know what to do, but once we find a program that makes sense, life happens. It's just too hard to keep up the regimen.

That's where smoothies come in. If prepared right, smoothies are delicious, portable and easy to make. Best of all, they could be the key to helping you shed those extra pounds.

Do They Work?

    Purdue University researchers Susan Swithers and Terry Davidson gave two groups of subjects a chocolate meal supplement for 30 days; Group A had liquid and Group B received a semi-solid. Thirty days later, Group A had gained more weight, leading Swithers and Davidson to believe that Group B more accurately identified the calories they were eating because their snack was thicker. This means our bodies recognize thicker liquids, such as smoothies, as food.

    But calling a chocolate milkshake a smoothie doesn't make it healthy, and it certainly doesn't ensure weight loss. Smoothies can be packed with nutrients without all the calories, but you need to know how to make them.

Protein-Rich Smoothies

    The popularity of protein powders has escalated in recent years, and with good reason. One scoop of whey protein powder adds only 120 calories to your smoothie but promises a hefty 23 g of protein. This means you'll be fuller longer. Protein powders also come in a variety of flavors such as vanilla, chocolate and strawberry.

    Don't want to pay the often steep price for powdered protein? Pour 1 cup of skim milk in your blender instead. Better yet, opt for nonfat vanilla yogurt. Steven Pratt, M.D., author of the bestseller Superfoods RX, says the protein in yogurt is more readily digestible than in milk.

Heavy on Fruit

    We've all heard the "Five A Day" requirement for fruits and vegetables, but it can be difficult and expensive to consume enough fresh fruit each day. Juice is one answer, but it lacks the fiber of whole fruit, which is a critical element of sustained weight loss.

    Frozen fruit is a great alternative. Make a habit of purchasing bags of frozen strawberries, mangoes, pineapples and peaches. Bananas, an excellent source of potassium, freeze well, too; just cut them up and store in a plastic bag.

Sweeter than Honey?

    If you like your smoothies sweet, try honey. According to the National Honey Board, honey is rich in antioxidants, which can slow the effects of aging. Not only that, but it is all-natural and an excellent source of pure energy. It is actually sweeter than sugar, so you can use less of it.

Protein-Packed Berry Smoothie for Weight Loss

    To make a berry smoothie, combine 1/2 cup frozen strawberries, 1/2 cup frozen blueberries, half of a frozen banana, 1 cup nonfat vanilla yogurt and 1 tsp. honey. Mix in a blender until smooth, or about one minute.

    This smoothie has 240 calories, 15.2 g of protein, 1 g of fat and 55 g of carbohydrates.

Chocoholic Power Smoothie

    For chocolate lovers, try this power smoothie. Combine 1 scoop of chocolate whey protein powder, 1 cup skim milk, 1 cup strawberries and ice. Mix in a blender until smooth.

    This smoothie has 250 calories, 30.2 g of protein, 3 g of fat and 27 g of carbohydrates.

Saturday, August 2, 2014

Exercise Routine for Women to Lose Weight Fast in a Gym

Doing your workouts in a gym can be an effective way to lose weight--you never have to worry about inclement weather affecting your workout. However, you want to go in with a specific plan in order to make the most of your time there. To lose weight fast with a gym workout, you should be sure to incorporate both cardiovascular exercise and a strength training program.

High Intensity Interval Training

    When you don't have a lot of time to workout, high intensity interval training, or HIIT, is the way to go. To do this type of workout, you should exercise at a high intensity level for a short period of time, then recover for a slightly longer period.

    For example, you can start with a short warm up on the treadmill at 3 mph for five minutes. Then, increase the speed to 6 mph for 30 seconds for the high intensity part. Recover at 4 mph for 2 minutes. Work at your own pace, though--if 6 mph is too fast for you, slow down; if you can go faster, increase the speed. You can also increase the intensity of a treadmill workout by increasing the incline. On other exercise machines, such as the elliptical or the stationary bicycle, you can increase the resistance or go faster.

    When doing HIIT, the important thing is that you are really working yourself during the intense part. You should only be able to do this type of workout for about 30 minutes.

Weight Training

    An exercise routine for women to lose weight fast in a gym should include a weight training program. Building muscle helps you to lose weight, because muscle burns additional calories. Don't be intimidated by the weight machines. Schedule gym time to focus on muscle building exercises.

    If you aren't sure how to use the machines, you may want to hire a personal trainer for a few sessions to teach you how to use the machines. A trainer can also give you an exercise routine that will work for you.

Changing Workouts to Prevent Plateauing

    Occasionally, you'll find that your weight loss stalls, even though you're doing the same things that you've been doing all along. This is actually the problem. As you do one type of exercise repeatedly, your body becomes more effective at doing it, thus burning fewer calories during each workout.

    To prevent this from happening, change your workouts periodically. For example, you may want to do one type of exercise for 6 weeks, then switch to a different type. Alternatively, you can simply do different exercises every day of the week.

Adipex for Weight Loss

Adipex, a brand name for phentermine, is one of many weight-loss pills on the market. Adipex is a prescription drug designed to treat major weight problems---where the person's health is at risk---and may have serious side effects as well as negative interactions with other drugs. Adipex may be helpful as a starting point for a comprehensive, doctor-monitored weight-loss program, but the drug has many pros and cons to consider.

Know the Basics

    Adipex is a stimulant that affects your central nervous system, suppressing your appetite. It is a weight loss aid, not a cure, and it is generally prescribed for overweight people who are at serious risk for developing high blood pressure, diabetes and high cholesterol.

    Your doctor will advise you how to take Adipex; however, it is typically prescribed as one pill, once a day, before breakfast. In certain instances, your doctor may prescribe lower doses which would then be taken twice a day. Because it is a highly addictive drug, treatment typically only lasts between three and six weeks.

Speak With Your Doctor

    If you feel Adipex is the weight loss aid for you, it is imperative to speak with your doctor and be honest about any allergies, health conditions or medications you are currently taking. Depending on your situation, you may not be a candidate for Adipex.

    If you have used an MAO inhibitor 14 days prior to taking Adipex, the drug interaction could be life-threatening. Also, if you are currently taking or have taken the diet drugs Phen-Fen or Redux and try to combine them with Adipex, it can result in a fatal lung disease called pulmonary hypertension.

    Medical conditions such as heart disease, overactive thyroid, glaucoma or a history of drug or alcohol abuse can result in you being ineligible for using Adipex. In addition, if you are currently taking medications for conditions such as anxiety or epilepsy, your doses may need to be adjusted to ensure your safety.

Understand the Side Effects

    As with any prescription drug, there are side effects you should consider before using Adipex. Some of the more common side effects include insomnia, diarrhea, dry mouth, itching, dizziness and anxiety.

    More serious side effects include rapid heart beat, chest pain, confusion, or signs of high blood pressure such as severe headache and blurred vision. These are all signs of a serious medical reaction to the drug and could be life-threatening.

Monitor Your Health

    Adipex may not work for everyone, and in some cases, people experience an increase in hunger rather than a decrease. If this happens, taking more than your prescribed dose could lead to an overdose and have life-threatening repercussions. In addition, if you do not feel like Adipex is working for you, stopping it suddenly without first talking to your doctor can result in withdrawal symptoms.

Symptoms Caused by High Prolactin Levels in Females

Prolactin is a hormone produced by the pituitary gland. The pituitary gland is located in the brain. Levels of prolactin are normally increased in pregnant or breast-feeding women. The few symptoms of high prolactin levels in females are listed below.

Infertility

    Increased prolactin levels can cause problems with fertility. Infertility is the inability to become pregnant after one year of unprotected intercourse.

Galactorrhea

    Galactorrhea is milk production in a woman who is not pregnant and not breast-feeding.

Menstrual Periods

    Menstrual periods can be absent or irregular due to high prolactin levels.

Testing

    Lab work is obtained by drawing blood from a vein in your arm. The normal prolactin level in a non-pregnant woman is below 25 ng/mL or 25 mcg/L.

Causes

    Some causes of high prolactin levels are a pituitary gland tumor, pregnancy, kidney disease, hypothyroidism or liver disease. The cause can also be unknown.

Warning

    The information in this article is for education purposes only and is not intended to diagnose. If you suspect you have symptoms of high prolactin levels, please contact your physician for further advice and treatment.

Thursday, July 31, 2014

Gym Workout Routines to Lose Weight

Gym Workout Routines to Lose Weight

Weight loss can be a difficult process to go through. Between diet and exercising, it can be hard to stick to your plan. Dieting in a healthy manner will help your body run smoothly and burn calories more efficiently. Exercising will have the same effect. You can incorporate three main types of exercise that should be done regularly into a gym routine that will work your body and help you lose weight.

Stretching

    Stretching helps restore posture. With good posture, your blood will flow more efficiently and keep your organs healthier.

    Bend down and touch your toes. Hold it for 10 seconds. Come back up and stretch your arms to the ceiling. Hold that for 10 seconds. Put your left arm in the air and take it behind your back. Keep your elbow pointed to the ceiling. Take your right hand and put it on your elbow. Bend to the right side. Reverse arms and bend to the left. Now take your hands and place them on your hips. Pivot your hips from side to side. Do this for 10 reps on each side. Sit on the ground and push both of your legs forward as far as they can go. Spread them wide. Take your hands and put them on one foot, stretching as far as you can. Hold for 10 seconds. Move your hands to the other leg and hold. Bring your feet together. Stretch your hands towards your feet and hold for 10 seconds. If you can, bring yourself to the crab walk position. This is a position where you will be on all fours with your back facing the ground. Push your back as high as you feel comfortable. Hold for 10 seconds. This routine will keep your muscles limber and fresh and ready to exercise. If your gym offers it, take yoga classes to increase your flexibility.

Cardiovascular or Aerobic Training

    Cardiovascular training is vital to losing weight and staying in shape. Cardiovascular training strengthens your heart and lungs. When you have low cardiovascular health, you will be tired often, out of breath easily and low energy. With high cardiovascular health, you will have extra energy, greater stamina and better drive. It also makes all other exercises easier, so it is important to focus on this aspect of your training. Cardiovascular training can be anything that requires you to exert yourself: running, walking, swimming, jogging or even rock climbing. Pick an exercise you enjoy. Doing what you enjoy is half the battle.

    Make sure you can talk during your exercise. Once you cannot, you are out of breath, and once you are out of breath, it is best to rest. Don't overstrain, and don't set goals you can't reach. Overexertion will tire you out and can hurt your body.

    A diverse use of gym machines can help you burn off a lot of weight. Start easy with the treadmill. Set it for the increased intensity routine. This will slowly increase the speed and incline of the treadmill. Make sure that it never gets too fast or too grueling for you. Run the treadmill for five minutes, then step off and stretch your leg muscles. Next go to the stair-stepping machine. Set it for an increased intensity workout and begin stepping. Be careful you don't step too fast. Five minutes of stair stepping is an excellent start. Next go to a rowing machine for about five minutes. As you work out and your cardiovascular system gets stronger, you will be able to handle a more intense workout.

    Take a moment to stretch your body all over, then find a bicycle machine. Set it for an increased intensity routine. This time, go for about 10 minutes, then stretch your legs and arms again. Finish off with five more minutes on the treadmill.

Strength Training

    Strength training can offer many weight-loss benefits. Idle muscles burn more energy than idle fat. By building up strong muscles, you can simply be relaxing while watching a movie and burn more calories than you would if you had less muscle. When you lift weights, you are actually tearing your muscles a little. Your body then repairs the muscles, which makes them stronger.

    Start out with bench-pressing machine. This will work your chest and arms very well. Put on a safe amount of weight for what you can handle. Don't push too hard at the beginning. Do 10 reps to begin, and if you feel up to it, do another 10. Next find a machine that works your arms, back and chest. This type of machine will have two levers to pull toward your chest. Set your weight for a safe level. Do 10 reps, and if you feel comfortable, another 10. Find the machine that lets you work the back of your legs. This will have a bar for your legs that will let you pull your legs upward against the weights. Set it for an appropriate weight and do two sets of 10 reps if you can. Find the machine that lets you push yourself up against weights using your legs. You will push yourself up and away from a pad. Set this to an appropriate level with 10 reps and another 10 if you feel you can. These workouts will have worked your legs, back, arms and core muscles. Vary your routine using different machines every day so that you don't get bored and don't strain your muscles. Slowly increase the exercises you do and the weights you use.

    Consulting a personal trainer will provide you with optimum benefit out of your exercise routine.

Wednesday, July 30, 2014

Dairy and Wheat Free Diet

If you follow a dairy and wheat free diet due to food allergies, to lose weight or as an alternative treatment to a medical condition, you need to know what ingredients to avoid in food. Dairy and wheat products include many more categories besides milk and flour. Learn the ingredients to look for on packaged goods and what you can substitute when baking to allow you to keep your dairy- and wheat-free diet for life.

Read Labels

    Closely examine the labels of all packaged food. Avoid dairy products by looking for any of the following ingredients: rennet, casein, lactalbumin, curds, lactose, whey, ghee, whey hydrosate, lactulose, casein hydrolysate and lactoglobulin.

    Wheat contains gluten, so look for products marketed as "gluten free" to be certain the manufacturer did not use wheat in the production.

Make Cooking Substitutions

    Substitute 1 cup of wheat flour in your baking with one of the following: 7/8 cup rice flour, 1 cup corn flour, 5/8 cup potato starch flour or 1 cup soy flour mixed with 1/4 cup potato starch flour. Do not substitute spelt or kamut as these both act the same as wheat in the body. Use an equal amount of water, soy milk or fruit juice instead of milk in cooking. Do not use goat's milk because the body reacts to it like it does cow's milk.

Get Enough Nutrients

    Take a multivitamin supplement to ensure you get enough vitamins and minerals. Check the label for hidden dairy or wheat ingredients to be sure the vitamins are dairy- and wheat-free. Soy milk and broccoli add to the calcium in your diet you might miss from avoiding dairy products. Get B vitamins and zinc, both common in milk and wheat products, by increasing meat, fish, beans and dark leafy greens in your diet. Adequate fiber from vegetables, whole oats, rye and fruits replaces that of whole grain wheat products. Consult with a physician if you think you still need calcium, B vitamins, zinc and fiber supplements in your diet.

Tuesday, July 29, 2014

Diets for Dogs With Elevated Liver Enzymes

Diets for Dogs With Elevated Liver Enzymes

Your dog's liver is a multitasking organ. It has roles in blood clotting, toxin filtering and waste elimination. It also stores fat-soluble vitamins A, D, E and K and produces bile, essential for proper fat metabolism. The liver produces several enzymes while performing these tasks.
Liver enzymes present in your dog's blood at higher than normal levels are a sign of liver disease. Damaged liver cells leak enzymes. The greater the cellular damage, the higher your dog's enzyme blood count will be. Diets for dogs with elevated liver enzymes vary depending on the type of liver disease. (Reference 1)

Choosing a diet

    Choose a diet based on your vet's diagnosis of the specific liver disease affecting your dog. Make sure that the diet you feed meets both your dog's caloric and nutritional needs.
    Your dog's liver has an amazing ability to repair itself by generating new cells to replace damaged ones, so feed a diet that enhances the cell replacement process. Choose low-sodium foods to minimize ascites, abdominal fluid buildup due to high blood pressure in the liver's blood vessels. (References 1 and 2)

Protein, fat, and carbohydrate content

    Feed your dog several small meals daily with at least 20 percent high-quality, easily digestible protein. Your pet needs the protein to build healthy new liver tissue. Many commercial dog foods contain low-quality proteins that produce ammonia when digested. Your dog's liver might not be up to the task of filtering ammonia.
    The only time you shouldn't give your dog a high protein diet is if she has been diagnosed with hepatic encephalopathy, meaning the liver disease has progressed enough to affect your pet's brain.
    Feed plant-based (soy) and dairy-based proteins, which are better than meat for a dog with liver disease, according to Dr. Shawn Messonier, DVM. Give your dog good quality, highly digestible simple carbohydrates like potatoes or white rice. Carbohydrates that don't fully digest will produce ammonia.
    Feed vegetables for fiber to enhance toxin elimination in your dog's bowel movements. Dietary fat between 30 percent and 50 percent is acceptable. (References 1 and 3, and Resource 1)

Dietary supplements

    Milk thistle

    Give your dog milk thistle standardized to a sylmarin content of from 70 percent to 80 percent. Milk thistle both protects the liver by displacing toxins trying to bind to its cells, and enables faster cell regeneration. Standard dosage is 200mg two or three times daily. Get milk thistle as capsules or a liquid at a health food store and mix it in your pet's food. Avoid alcohol-based milk thistle tincture. (Reference 3)

    One hour before or two hours after two of his daily feedings, give your dog SAM-e. The usual dose is 10mg per 10 lbs. of weight. (Resource 1)

Monday, July 28, 2014

Balanced Diet for Weight Loss

The best way to lose weight and keep it off is to eat a healthy, balanced diet for life. Consume the right kinds and portion sizes of food and drinks to provide energy and maintain the health of body cells, tissues and organs. Lose weight by incorporating whole grains instead of refined flour, fresh vegetables, lean meat and low fat dairy. Remove sugar and processed foods for weight loss success.

Balanced Diet Basics

    Eating a balanced diet means that you provide enough nutrients to satisfy your body's needs. Eat a variety of foods from each food group and eat fewer calories, but make smarter food choices. The USDA recommends a balanced diet low in saturated and trans fats, cholesterol, sugars, salt and alcohol.

    Encourage weight loss by burning extra calories through exercise. Gradually decrease the number of calories you eat instead of drastically cutting calories.

    Consume two cups of fruit and two and a half cups of vegetables every day for an average 2,000-calorie daily diet. Eat three ounces of whole grain foods and have three cups of fat-free or low-fat dairy every day.

    Lose weight by eating less than 10 percent of your calories from saturated fats and completely avoid foods with trans fatty acids. This includes most fast food, processed, refined flour products and sugary baked goods.

    Restrict your fat intake to less than 35 percent of your calories per day and limit cholesterol intake to less than 300 milligrams per day. Select good fats over bad. Choose fish, nuts, lean meats, poultry, beans and low-fat dairy.

Temptations of Crash Dieting

    Crash dieting is a tempting way to lose weight. Dieters see weight come off more quickly than those who follow a balanced diet plan. However, the majority of the weight loss is from water retention, and most crash dieters regain the weight just as quickly as they lost it when they return to their normal eating patterns.

    Other drawbacks to following a crash or fad diet include interruption in brain and nervous system functions and body tissue development, problems with bone and muscular development and the inability to learn how to eat a healthy diet.

Tips to Maintain a Balanced Diet

    Eating a balanced diet to lose weight may be one of the easiest diets to maintain, but any diet or weight loss plan is challenging.

    Lose more weight by not rushing through meals. You tend to eat more food when you rush, so chew slowly and enjoy your meal. Avoid eating when you are stressed or distracted. Mindless eating or eating while stressed can pack on the pounds because you are unaware of how much or even what you are consuming.

    Determine if you are hungry, thirsty or just bored. It's easy to confuse hunger pains with the need to hydrate, so drink a glass of water when you feel hungry to see if that satisfies your hunger urge. Choose a hobby or play with your children instead of eating out of boredom.

    Maintain blood sugar levels and keep cravings away by eating small, healthy meals throughout the day. Jump-start your metabolism in the morning with a healthy breakfast, then graze on foods such as fresh vegetables, fruit, low-fat dairy and lean meat throughout the day.

Weight Loss and the Elliptical

The best and safest way to lose weight and keep it off is through a proper diet and consistent exercise. The fundamental key to any weight loss program is cardiovascular exercise. The elliptical is one of most effective machines to use for cardiovascular training and weight loss. It helps burn the same calories as running would, without the added pressure on your knees and joints.

The Facts

    An elliptical trainer is a machine designed for cardiovascular training that simulates the motion of running without putting pressure on your joints and knees. It includes usually comes with moving handle bars along with the foot pedals to provide the user a full body workout. Although it may feel a little awkward to use at first, the elliptical is just as effective as a treadmill or stationary bicycle.

The Effects

    Cardiovascular training, such as the type done through the use of an elliptical machine, is the key to any weight loss program. Cardio exercise elevates your heart rate and forces blood to pump through your body more quickly. As a result, you will begin to breathe heavily, sweat, and feel tired. In addition to the noticeable impacts on your body, cardiovascular training is the best way to burn calories, reduce fat, and increase your metabolism. A faster metabolism helps break down the food you intake rather than store the extra calories as fat.

Aerobic Training

    One of the most basic ways to use an elliptical for cardio is through aerobic training. Aerobic training consists of elevating your heart rate and keeping it at a fixed level by exercising at a static pace. Aerobic training is good way to jump start your metabolism and to begin burning calories. The key to successful aerobic training is to pick a pace and resistance level that is both difficult, yet possible to maintain for the duration of the workout.

High Intensity Interval Training

    High intensity interval training is a more advanced way of using the elliptical for weight loss. Because it is more difficult and strenuous on the body, high intensity interval training is a more effective way to burn fat, calories, and increase your metabolism than aerobic training. It consists of rapidly increasing your heart rate by working as hard as you can at a difficult resistance level for a very short period of time and then resting until the next set. For example, you will train at maximum capacity for 25 seconds and then relax and lightly pedal for a minute before going hard again.

Time Frame

    For best results, use your elliptical three to four times a week. When you first work out, start by training for only 15 minutes. As you begin to feel more comfortable, slowly increase your pace and resistance. Then as you improve your fitness level, begin to add 5 minutes at a time to your workout. The optimal time frame for a training secession is 30 to 45 minutes.

Unexplained Weight Loss

Although some degree of fluctuation in weight is normal, significant or persistent weight loss can signal the presence of underlying factors affecting your overall health. According to the Mayo Clinic, weight loss within six to 12 months amounting to 10-plus pounds or more than 5 percent of your body weight merits a further investigation into its causes.

Diet And Exercise Level

    The average person may burn anywhere between 1,500 and 3,000 calories per day. This means that changes in caloric intake or activity level could be a primary factor in unexplained weight loss. Exercise can increase daily expenditures by 400 calories or more, while adopting a low-fat, low-sugar diet can reduce calorie intake dramatically.

Medication Use

    Some over-the-counter and prescription medications may cause weight loss, such as antidepressants or birth control pills. If you are taking medication regularly, you should read the package carefully to determine its side effects and seek advice from your doctor if your situation continues to worsen.

Hyperthyroidism

    Hyperthyroidism is a condition referring to an overactive thyroid gland, which produces excess amounts of the hormones thyroxine, triiodthyronine or both. Because the thyroid gland is important in regulating your metabolic rate, the speed at which your body expends energy, a change in its condition can cause rapid and persistent weight loss. Hyperthyroidism can be diagnosed by your doctor through physical examination and blood testing.

Infection

    Chronic infections, such as tuberculosis or an AIDS-related illness, can cause weight reduction through the loss of bodily fluids--such as through vomiting. In addition, intestinal infections such as Giardiasis, which is a microscopic parasite which causes diarrhea, can also cause weight loss. Giardiasis can be found in contaminated water sources, such as lakes, rivers and streams. Drinking treated water and thoroughly washing all fruits and vegetables can significantly lower your risk of contracting intestinal parasites.

Cancer and Digestive Diseases

    According to a Discovery Health article on unexplained weight loss, colon cancer, lung cancer, leukemia and others can be a cause of weight loss due to its ability to affect the way nutrients are absorbed into the body through the intestines. The body may also expend more energy, devoting to combating these long-term illnesses, which could cause weight loss if food consumption was not increased accordingly.

Mental Health

    Although the link between mental health and body weight is not well understood, depression, anxiety disorder, anorexia, and bulimia have been linked to weight loss due to the way they affect the diet choices of those who suffer from these conditions. If you feel that your mental health may be affecting your eating habits, efforts to reduce the stress, anxiety and depression in your daily life may help you to return to your normal weight.

How to Lose Weight With the Popcorn Diet

How to Lose Weight With the Popcorn Diet

There is a weight loss diet that focuses on just about every type of food out there, and popcorn is no exception. Popcorn is a handy food that is inexpensive, easy to make and high in fiber. Eating popcorn regularly, as long as there isn't butter or excessive salt added, can be part of a healthy, low-calorie diet for weight loss.

Instructions

    1

    Eat a few small, healthy meals each day. Concentrate your meals around high protein, low-fat foods. Start to or continue to eat vegetables and fruit as part of your healthy eating regimen.

    2

    Skip the normal snack foods during the day and use only popcorn as your snacks. Keep popcorn around the house at all times.

    3

    Get rid of other snack foods in the house that are high in fat and calories.

    4

    Drink water with your snacks instead of soda or other high-calorie drinks such as sugary juices.

    5

    Buy a hot air popper and popcorn kernels, and use those items to make popcorn instead of using microwave popcorn in your diet. Pop the popcorn without using oil to keep it low-calorie.

    6

    Enjoy the hot-air popcorn plain instead of putting butter or popcorn sprinkles on it, which can be high in fat, calories and sodium. Eat as much of this popcorn as you wish, which keeps you full because of its high fiber content. Lose weight as you constantly feel full from eating this low-calorie food.

Saturday, July 26, 2014

Miami Heart Institute Diet Plan

The Miami Heart Institute Diet Plan claims that those following it will lose 10 pounds in three days. The diet includes such foods as hot dogs, eggs and ice cream. Also known as the Spokane Heart Diet, Sacred Heart Memorial Hospital Diet and the Cleveland Clinic Diet, this diet is not recommended by the American Heart Association, and so those considering it are advised to check with a doctor.

Foods

    The foods to be eaten on the Miami Heart Institute Diet are very specific. The diet outlines what is to be eaten when, and in what quantity. Breakfasts selections include grapefruit, black coffee, toast, peanut butter, eggs, bananas, saltine crackers, apples and cheddar cheese. Lunch items include tuna, toast, coffee or tea, cottage cheese, saltine crackers, hard-boiled eggs and toast. Dinner items include green beans, lean meats, beets, hot dogs, broccoli, carrots, bananas, cauliflower, cantaloupe, apples and vanilla ice cream. Other variations of this diet include tomatoes, beef, onions, potatoes, soups, celery, brown rice and other fruits.

Warnings

    Though it is sometimes falsely attributed to the American Heart Association, the Association does not recommend the Miami Heart Institute Diet Plan. The American Heart Association advises a diet low in cholesterol and saturated fat; the Miami Heart Association Diet Plan includes both. The Miami Heart Institute Diet Plan is regarded as an unsustainable fad diet.

Results

    Whether or not this diet will indeed result in a 10-pound weight loss in three days in up for debate. Experts seem to agree that there is not anything special about this combination of foods. If the Miami Heart Institute Diet Plan includes fewer calories than what you were eating before, you may lose weight. But because this is considered a fad diet, consult with a doctor before attempting it.

Foods to Avoid During a Gout Attack

Foods to Avoid During a Gout Attack

Gout is a painful form of arthritis caused by a buildup of uric acid in the blood. It is quite common and affects men more than women. Foods that contain the organic compound purine can trigger gout as the body does not eliminate the resulting extra uric acid quickly enough, resulting in crystals of the acid forming around joints, causing them to be red, swollen and stiff.

Animal Protein

    All animal protein contains purine, but some meat has more than usual. The highest purine offenders are organ meats and fish such as liver and kidney, herring, anchovies and mackerel. Red meat such as beef, lamb and veal, fatty fish and seafood such as scallops, lobster, shrimp and tuna are also associated with increased risk of gout attack due to their purine levels, so the Mayo Clinic advises a maximum intake of 4 to 6 ounces a day.

Alcohol

    Alcohol is associated with gout attacks as it interferes with uric acid elimination from the body. The Mayo Clinic advises cutting out all alcohol when having a gout attack. Beer is the worst offender. Choosing one or two glasses of wine instead of beer will not increase the risk of a recurrence of gout symptoms.

Sugar

    It is yet unknown whether sugar has an effect on gout, but the Mayo Clinic advises cutting down on sugar during attacks in order to make room and appetite for recommended foods, such as plant proteins and low fat dairy products. As obesity is linked to sugar intake and also to risk of gout, it is advised that sufferers try to achieve a healthy weight through good diet and exercise to lower their risk of gout attacks.

Saturated Fats and High Protein Diets

    According to the Mayo Clinic, saturated fats may indirectly contribute to gout. High protein diets such as the Atkins diet are also not recommended for gout sufferers as these will cause the body to produce even more uric acid which may result in hyperuricemia.

Asparagus and Mushrooms

    Gout sufferers should avoid asparagus and mushrooms as they are a rich vegetable source of purine and add to uric acid loads in the body.

Wednesday, July 23, 2014

Carnitine & Weight Loss

Carnitine & Weight Loss

Carnitine (also known as L-Carnitine) is a compound that is biosynthesized from amino acids. It is considered a pseudo amino acid. Carnitine assists in turning fat into energy as it transports fatty acids to be turned into energy. It is also in foods such as red meat, dairy and avocados. Carnitine is often used as a dietary supplement to aid in weight loss.


The Facts

    Carnitine is produced by the kidneys and liver. It lives in various parts of the body, including sperm, heart and muscles. Carnitine has been used to treat conditions such as heart disease, Alzheimer's disease, erectile dysfunction, hyperthyroidism and chronic fatigue syndrome.

Uses

    Carnitine is a supplement that is often used to aid in weight loss. In addition, it's used as a supplement to enhance exercise performance. Increasing exercise performance and endurance can assist in weight loss as well. Clayton South, an expert in the body building industry, states that Carnitine does help build muscle, and it can also be an appetite suppressant.

Effectiveness

    There are mixed results on whether or not Carnitine is effective for weight loss. In 2002, a study conducted at the Institute of Nutritional Sciences in Germany found that Carnitine did not result in greater weight loss.

    Alternately, Carnitine is a supplement that bodybuilders and fitness athletes take as part of their program. Bodybuilders and fitness athletes often supplement heavily with Carnitine before a competition because it aids in cutting fat and allows the muscles to be showcased. In addition, they use it to boost energy levels to complete grueling workouts.

Dosage

    Although the jury is still out as to whether or not Carnitine is helpful in terms of weight loss, it's still worth trying because it's not harmful to the body in most instances. The dosage that is recommended for weight loss is 1,000 to 2,000 mg per day. It's best to divide the doses up among meals. Fitness professionals often take twice this amount for optimal performance. However, that is not recommended for the general population.

Warning

    People who suffer from diabetes, kidney disease, hypertension and liver disease should not take this supplement without first speaking to a doctor.

    Carnitine may interact with medications such as Accutane, AZT and valproic acid. Do not take this supplement without first gaining the approval of a doctor.

    Carnitine supplements may also cause diarrhea, rash or body odor.

Monday, July 21, 2014

Fast Way for Young 14-Year-Old Girls to Lose Weight

The prevalence of rail-thin models on the covers of popular magazines has led many 14-year-old girls to feel pressure to lose weight. Unfortunately, more often than not, instead of adhering to healthy exercise regimens, these girls resort to crash diets and other unhealthy habits in an attempt to trim their waistlines more quickly. While there is no easy, fast way for 14-year-old girls to lose weight, they can use various strategies to help achieve long-term, healthy weight-loss at a relatively quicker rate.

Faster Weight Loss Through Calorie Moderation

    All human beings need to eat enough calories to maintain their weight and keep their body functioning. However, when people consume more than their minimum daily calorie needs, problems with excess weight arise. Estimations based on the Institute of Medicine's Estimated Energy Requirements recommend that girls between the ages of 14 and 18 years of age consume 1,800 calories per day if they live a sedentary lifestyle; 2,000 calories per day if they are moderately active and 2,400 calories if they live an active lifestyle.

The Harris Benedict BMR Formula

    Although the Institute of Medicine's Estimated Energy Requirements provide a general guide, the fact is that there are certain variables that can lead to wide variations between each individual 14-year-old girl's daily calorie needs. Besides activity level, things such as age, height and weight can contribute to vastly different calorie needs. You can use the Harris Benedict BMR Formula below to get a more accurate idea for exactly how many calories a 14-year-old girl should consume each day.

    Harris Benedict BMR Formula

    Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
    Men: BMR = 66 + (6.23 x weight in pounds ) + (12.7 x height in inches ) - (6.8 x age in years)

    Harris Benedict Caloric Needs Formula

    To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
    --If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    --If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    --If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    --If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    --If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The Proper Diet for Weight Loss

    Once a 14-year-old girl has determined her calorie needs using the the Harris Benedict Formula, she can better formulate a diet that can help her lose weight. The key to weight loss is consuming less calories than the body needs. This will force the body to burn fat and, in turn, will cause the body to lose weight. For example, if the Harris Benedict Formula provided you with a 2,400 calorie result, you'd want to consume between 2,000 and 2,200 calories until you reach your weight loss goal. However, a 14-year-old girl shouldn't just cut calories indiscriminantly. Since children are still growing, it's important that they consume healthy, nutritious foods even when they are trying to lose weight. Foods like, broccoli, spinach, salads, fish and lean chicken breast can provide the vitamins, minerals and proteins a growing 14-year-old girl needs. Don't know how to formulate a healthy diet on your own? Consult the U.S. Department of Agriculture's Calorie and Nutrient Database for an exact guide to the number of calories in each type of food. Simply type in the specific food, and the USDA database will provide you with the number of calories per serving and the list of nutrients each food contains.

Faster Weight Loss Through Exercise

    Certain exercises can contribute to faster weight loss for 14-year-old girls. According to statistics from the Wisconsin Department of Health and Family Services, the following exercises promote the fastest weight loss by burning the most calories:

    (Note that the weight of each individual 14-year-old girl is a factor in determining exactly how many calories she will burn during each exercise)

    High-impact Aerobics
    A 130 lb. 14-year-old girl would burn 413 calories per hour of exercise
    A 155 lb. 14-year-old girl would burn 493 calories per hour of exercise
    A 190 lb. 14-year-old girl would burn 604 calories per hour of exercise

    Running (at 6 miles per hour)
    A 130 lb. 14-year-old girl would burn 590 calories per hour of exercise
    A 155 lb. 14-year-old girl would burn 704 calories per hour of exercise
    A 190 lb. 14-year-old girl would burn 863 calories per hour of exercise

    Vigorous Swimming
    A 130 lb. 14-year-old girl would burn 590 calories per hour of exercise
    A 155 lb. 14-year-old girl would burn 704 calories per hour of exercise
    A 190 lb. 14-year-old girl would burn 863 calories per hour of exercise

    Vigorous Bicycling
    A 130 lb. 14-year-old girl would burn 708 calories per hour of exercise
    A 155 lb. 14-year-old girl would burn 844 calories per hour of exercise
    A 190 lb. 14-year-old girl would burn 1,035 calories per hour of exercise

    Consult the Resources section below for additional exercise statistics from the Wisconsin Department of Health and Family Services.

Sunday, July 20, 2014

Quick Ways to Lose Weight With Shake Diets

Quick Ways to Lose Weight With Shake Diets

A shake diet is one of the quickest ways to drop weight safely and effectively. A variety of shakes are currently on the market, but two of the most popular types are meal replacement and protein shakes. Used to supplement a healthy lifestyle, these liquids can keep energy levels up and cravings down, all while maintaining the appropriate level of nutrients.
As with any diet, water is key to losing weight, but it is especially important when on a shake diet.

Meal Replacement Shakes

    Meal replacement shakes have been on the market for decades, and one of the best-known brands is SlimFast. Meal replacement shakes help fill you up while restricting calories and providing necessary nutrients. By replacing two meals a day with a shake and eating one sensible standard meal, you can expect to lose 1 to 2 pounds per week. Typically, dieters have a shake each for breakfast and lunch and eat a healthy dinner, but any combination will work.
    Meal replacement shakes can be found in the diet and nutrition section of your local supermarket. Most shakes can be purchased in pre-packaged single servings or in powder form in a large canister.

Protein Shakes

    Protein shakes can promote weight loss by boosting metabolism and providing long-lasting energy. They also help increase muscle mass. Since protein shakes can sometimes be higher in calories, they are best used as meal replacement shakes to guarantee weight loss.
    Protein powder is manufactured by many brands and can be found at any health food specialty store. Protein shakes are usually sold in powder form and packaged in large canisters. To make a protein shake at home, mix two scoops of powder with 8 oz. of water. (Check instructions on the packaging to be sure that the ratio is correct, as shakes may vary.) Using a blender yields the best results, creating a smooth, creamy shake free of lumps.

Supplementing Shakes With Water

    As with all diets, consuming eight 8-oz. glasses of water a day is recommended. This is especially important when using shakes to lose weight, as water helps the body absorb nutrients in the shake. This helps you feel fuller longer and delivers essential vitamins to your body. Water also flushes the system of toxins and fluids, resulting in less water retention and a greater and faster rate of weight loss.
    Before starting any diet or nutrition program, talk to you doctor to make sure the plan is right for you.

Friday, July 18, 2014

Foods to Eat to Lose Weight Quickly

Foods to Eat to Lose Weight Quickly

There are many foods you can eat that will help you lose a few pounds quickly. It's a simple strategy: Fill yourself up with lower-calorie foods so you'll have less room in your stomach for higher calorie foods. Limiting the types of foods you eat can only be a short-term plan, but it is one that can have a long-term positive effect, because the feeling you experience from losing those first few pounds so quickly can help you stay motivated to eat less and make better food choices in the long run.

High Protein Foods

    Researchers at the University of Washington School of Medicine in Seattle proved that people who follow a high protein diet consume fewer calories and lose more weight than those who eat less protein. In the long run, a high protein diet won't provide the healthiest balance of nutrients, and may in fact put you at higher risk of developing heart disease. The most successful short-term plan to jump-start a weight loss program, however, is a diet that features lean meats, skinless poultry, fish or egg whites at every meal, accompanied by non-starchy vegetables, but with few or no grains or starches.

    There are two reasons you lose weight quickly when you follow a high protein diet. First, you lose excess water weight as your body sheds fluids normally required to metabolize carbohydrates. Your body does not need as much water to process proteins. The other reason you lose weight is that, without carbohydrates coming in for energy, your body starts to burn more stored fat.

Low Calorie Foods

    Some foods are so low in calories you can eat as much as you want and still lose weight. These foods include most vegetables and some fruits. That's one reason why salads and cut-up raw vegetables have always been a popular diet food. There are so few calories in lettuce, tomatoes, cucumbers or any other vegetables that traditionally go into a salad. Yet, if you eat enough of it, a salad can fill you up, or at least put a good dent in your appetite so that you don't eat as much throughout the rest of your meal.

    The secret to successful weight loss is to eat fewer calories but don't let yourself get too hungry or you're bound to give up and overeat. The more you fill yourself up with low-calorie foods like steamed or raw vegetables and low-fat and "light" dairy products, including yogurt and cheeses, the less room you'll have in your stomach for higher-calorie foods.

Water-Rich Foods

    Soups, citrus fruit, vegetable juices, decaf teas and coffees, diet beverages, clear broths and spritzers made from seltzer with a splash of fruit juice are all good examples of foods that are low in calories but help you feel full because they contain a lot of water that helps fill up your stomach.

    The Cabbage Soup Diet is a popular example of a watery food diet. In any variation of this diet, you start off by filling yourself up with a watery vegetable soup made with low-calorie ingredients. There's no reason, however, to limit yourself to cabbage soup. Any broth-based vegetable soup will do.

    Other water-rich foods with a little more bite include plain low-fat yogurt, tofu, cucumbers, crisp lettuces, watermelon and grapes.

Wednesday, July 16, 2014

Liver-Cleansing Diet Sample Meal Plan

Liver-Cleansing Diet Sample Meal Plan

Food Omission

    Many foods are strictly forbidden when the liver is being cleansed. Red meats, sweeteners, preservatives, alcohol, salt, carbonated drinks, fried foods and caffeine are all difficult on the liver. These foods counteract the cleansing process and must be avoided at all costs.

Cleansing Foods

    The best cleansing foods include whole grains, legumes, fruits and vegetables. Vegetable juice with wheat grass added is fantastic for liver detox. Water is a good for cleansing the digestive system in general. Fiber is great for liver detox.

Importance of Cleansing the Liver

    The liver plays an important role in cleansing the body and performing various other processes. However, with a large number of toxins in your blood, your liver can become very overwhelmed. Cleansing foods keep the blood more cleansed than usual, allowing the liver to take a break.

Food as Medicine

    Rather than using conventional medical treatments, alternative health specialists believe that the human body has its own way of healing itself. The challenge behind this is that the human body often does not have the nutrients that it needs to heal itself. Additionally, many toxins that we ingest on a daily basis pollute our bodies faster than we can cleanse. By consuming raw, organic foods that are diverse in vitamins and minerals, alternative health specialists believe that you will be able to work alongside your liver to cleanse your body fully and experience optimum health.

Tuesday, July 15, 2014

How to Lose Weight in 10 Days

It's virtually impossible to lose real weight in only 10 days. However, you can lose a couple of pounds of water weight if you have a big event coming up that you want to look good for.

Instructions

    1

    Drink only water or unsweetened tea. Sodas and juices have a lot of calories, but they don't fill you up. Even diet soda has been known to trigger cravings for sweets. However, drinking water has been shown to speed up your metabolism.

    2

    Avoid salty foods. You should not eat anything that contains a lot of salt. You should even avoid putting salt on the foods that you do it. Salty foods cause your body to retain water, which makes you weight more and look bloated.

    3

    For 10 days, you should only eat fruits and vegetables, and occasionally lean meats (watch the salt content!). Do not eat any breads, pastas, dairy products, or fatty dressings. This will cause you to lose any water weight that you have been retaining, making you look and feel slimmer.

    4

    By exercising for at least 30 minutes every day, you can increase the amount of weight lost.

Sunday, July 13, 2014

Diets for Heart Patients to Lose Weight Fast

Heart patients have a good reason to lose weight. A majority of men and women who suffer from heart disease are also overweight. Most physicians, preoperation and postoperation, suggest to their patients a weight loss and diet regimen. A lot of patients wish to lose the weight fast, and turn to fad diets to accomplish this feat, even against physicians' orders. Knowing the risks of fad diets, and learning the best way to control your diet, can help you lose weight and keep it off for life.

Fad Diets

    There are several diets out there that promise quick weight loss for those who want to take off a few extra pounds before or after a surgery. Popular diets include the low carb diet, where all high carbohydrate foods are cut out of daily consumption, and the Cabbage Soup Diet, where cabbage soup is the focus of every meal due to its supposed fat-burning qualities, along with other fruits and vegetables. Variations of these diets, as well as supplements and pills designed to cut weight fast are available on the internet and in 'health food' stores.

Fad Diet Issues

    Fad diets may take the weight off fast--many people have had temporary success with the low protein diet, for example--but keeping the weight off after the diet can be a difficult task. Once you have finished your rapid weight loss regime, unless you have a strong will, it is likely that you will return to previous eating habits. If you were overweight before, you may just put the weight back on.

    In studies performed at the Beth Israel Deaconess Medical Center, a study promoted by the National Academy of Sciences, low protein diets were shown to be inherently dangerous, as excess protein in the blood can create plaque build up in the arteries. If you are a heart patient, that is the last thing you need. Other fad diets may not have these inherent dangers, but they do not promote healthy living.
    Most fad diets suggest the cutting out of certain foods altogether, instead of moderation. The lack of exercise promotion in most fad diets is also a cause of worry among most reputable physicians.

Losing Weight

    The best way to lose wight before or after heart surgery is by eating a healthy diet full of fruits, vegetables and whole grains. Cutting out high fat food, and those high in sugar content is the best weight to lose weight. If you drink around five regular sodas a day, you are adding an extra 600 to 700 calories to your diet. Cutting down on soda consumption can save you from excess fat. Adding a bit of regular exercise to your daily healthy habit can take weight off as well. Three days of cardiovascular exercise a week has been proven to lower weight in both men and women. Creating a healthy, sustainable lifestyle is key to losing weight and keeping it off.

How to Lower Triglycerides With Diet

Triglycerides are a type of fat that is found in the foods we eat, and are created by the body to store excess energy for later use. Each time we consume more calories than we need, our bodies transform those extra calories into triglycerides, which are then stored in fat cells. Triglycerides are necessary for good health, but high levels of triglycerides in the blood have been linked to heart disease, particularly in conjunction with high blood pressure or high cholesterol. High triglycerides can be caused by genetics, an underactive thyroid or some diseases; however, the most controllable factors are obesity, overeating and excessive alcohol consumption.

Instructions

    1

    Limit your alcohol consumption. Excessive drinking can increase triglycerides and is one of the easiest dietary and lifestyle changes to make when lowering triglyceride levels.

    2

    Eat smaller portions. Extra calories are turned into triglycerides every time you overeat. Determine your body's daily caloric needs with the help of your health care provider or a nutritionist and work to stay within that limit each day.

    3

    Limit your trans fat and saturated fat consumption. Get in the habit of reading labels when you shop and cook. This will help you recognize the amount of trans fats and saturated fats that you normally consume and will help you make informed decisions about your fat intake.

    4

    Switch to low fat dairy products, or cut dairy our of your diet completely. Low fat milk, cheese and yogurt are readily available in any grocery store. Non-dairy alternatives, such as rice milk, soy milk, soy ice cream and soy yogurt, are available at some chain grocers and most natural food stores.

    5

    Limit sugar consumption. Sugar adds unnecessary calories to food and drink and is an easy way to unknowingly consume more calories than your body requires. Your body then turns those excess calories into triglycerides, raising the level of triglycerides in your blood. Switching to diet or sugar-free drinks is a good step to lower your triglycerides.

    6

    Increase your fiber consumption. A diet centered on healthy whole grains will increase your fiber intake and help decrease the triglycerides in your blood. Oatmeal is one healthy option that is easy to prepare and incorporate into your diet.

Saturday, July 12, 2014

What Foods Produce Excessive Uric Acid?

What Foods Produce Excessive Uric Acid?

High uric acid level is also known as hyperuricemia, and is caused by an excessive concentration of uric acid in the blood, according to the Mayo Clinic website. Uric acid is the waste produced when purine, a natural substance found in the body and in many foods, breaks down in the body. The uric acid that forms is carried out in the blood, through the kidneys and is then eliminated in urine. However, excessive amounts of uric acid, when deposited in the tissues of the body, can cause gout, kidney stones and kidney failure. A diet rich in foods containing extremely high, high and moderately high levels of purine, often found in high protein foods like meat, can produce excessive amounts of uric acid in the body.

Meats

    Organ meats have extremely high amounts of purine which, in turn, will produce excessive amounts of uric acid. If gout and other health related issues are a concern, organ meats should be avoided. This includes liver, brains, kidneys and sweetbreads.

    Other meats with high to moderately high levels of purines are bacon, lamb, beef, veal, pork and game meats like venison and rabbit. All other meats can be eaten, but in limited amounts to reduce purines and excessive amounts of uric acid.

Seafood and fish

    Shellfish is higher in purines than other seafood and fish, and causes an excessive amount of uric acid. This includes shellfish like lobster, clams, oysters, shrimp and scallops. Anchovies, mussels and sardines are also very high in purines.

    Certain other types of fish fall in to the category of fish with high and moderately high levels of purine. This includes bluefish, carp, halibut, perch, salmon, trout, tuna and snapper. Consuming any type of fish in large quantities can cause excessive amounts of uric acid and should be avoided.

Vegetables and Beans

    Some vegetables have high and moderately high levels of purine. This includes asparagus, cauliflower, mushrooms and spinach. Beans in this category include kidney beans, lentils, lima beans and navy beans. Peas are also included.

Poultry

    Poultry contains high and moderately high amounts of purines. This includes chicken and chicken soup. Other types of poultry included are duck, goose, grouse, pheasant and turkey.

Beverages and Yeast

    Beer and alcoholic beverages are extremely high in purines and should be avoided if gout and related health problems are a concern. Yeast is also extremely high in purines and should be avoided.

Friday, July 11, 2014

What Foods Should Be Avoided With Gout?

The primary cause of gout is the body's inability to filter out excess uric acid, but gout flare-ups can also be brought on by eating the wrong foods. Protein-rich foods and those containing purines are known to cause gout. Many cases can be avoided by simple diet adjustments.

What is Gout?

    Gout is a type of arthritis characterized by severe swelling and pain in one or more joints. Most cases cause swelling and pain in the joint in the big toe but gout can also affect joints in the foot, ankle and knee. A typical gout attack tends to subside after 48 hours but severe cases can last for days or even weeks. While food is not the primary cause of gout, eating certain types food can trigger an attack in some people.

What Causes Gout

    Gout results from the build-up of sharp crystals of uric acid that settle in connective tissue and the joints between bones. Uric acid is the byproduct of the body's breakdown of purines, which naturally occur in the body and are found in many foods. Gout attacks can result from the combination of excessive amounts of purines in the bloodstream and the body's inability to eliminate them, which causes them to settle in joints and produce inflammation.

Foods to Avoid for Gout Sufferers

    Controlling gout through a healthy diet is the best course of treatment and the list of purine-rich foods is easy to avoid. The main culprits include:

    Anchovies
    Asparagus
    Beans
    Crab
    Herring
    Mushrooms
    Mussels
    Peas
    Sardines

    People prone to gout attacks should also lower their intake of meat, which produces moderate amounts of purines when broken down during digestion. The same goes for alcohol, which also produces purines after being processed.

Foods that Help

    While some foods are bad for gout sufferers, others can help prevent flare ups. They include bananas, celery, tomatoes, chocolate and any food high in Vitamin C like oranges and bell peppers. Lots of water--at least eight glasses a day--is also recommended to help the body flush out excess uric acid.

Beyond Food

    The key to controlling gout is prevention. People prone to attacks can avoid painful episodes with simple lifestyle changes. In addition to avoiding purine-rich foods and eating moderate amounts of meat and other foods high in protein, gout sufferers can help their cause by moderating their weight, exercising regularly and eating healthy, low-fat foods, fruit and vegetables.

Diets for a Low Platelet Count

The treatment for some conditions, such as cancer, can result in the unwanted side effect of lowering your overall platelet count. Your attending physician should be monitoring your platelet count at all times during the course of treatment, and if it dips too low he may recommend a low-platelet count diet. Altering your macronutrient intake can help your body to bounce back, restoring your platelet count to normal levels.

Low Platelet Count

    The medical term for a low-level of platelets is thrombocytopenia, which is commonly caused by chemo or radiation therapy. While a normal platelet count might range from 150,000 to 450,000 units per cubic millimeter of blood, individuals with thrombocytopenia could have a platelet count as low as 10,000 units per cubic mm. Symptoms of thrombocytopenia include bruising easily, random nosebleeds, bloody gums or blood in your urine or stool.

Thrombocytopenia and Diet

    Adherence to a specific diet can help combat the symptoms of thrombocytopenia. An ideal diet for thrombocytopenia will be high in protein, as excess protein intake can help your body to naturally manufacture additional platelets. Beyond that, a diet to combat thrombocytopenia will be high in iron, as iron is stored primarily in the blood and your low-platelet count might leave you otherwise deficient.

Protein Needs

    Protein needs vary depending on activity level, but generally speaking you should look to consume between 0.8g and 1.0g of protein per pound of body weight while on a diet to combat thrombocytopenia. Ideally, your protein intake will be equally spaced throughout the day. Thus, if you weigh 170 pounds--requiring between 136 and 170 grams of protein per day--and are planning on eating four meals a day, you should aim to consume anywhere from 34 to 43 grams of protein per meal.

Sample Meals

    Quality protein sources include lean meats, seafood and eggs. Thus, a sample meal for your high-protein diet could include 6 oz of chicken (containing roughly 35g of protein) alongside a garden salad with balsamic dressing and a cup of broccoli with olive oil. This is a fairly balanced meal containing ample amounts of protein, fiber, and nutrients, along with some healthy unsaturated fats from the olive oil.

Other Considerations

    According to the professionals at Chemocare.com, aside from looking to maximize protein intake you should also be looking to keep your diet as well-rounded as possible. To do this, each meal should contain a protein source, a fruit or vegetable and some healthy fats. Beyond this, make sure to eat a few servings of whole grains each day to keep your intake of fiber reasonably high, and consume at least eight eight-ounce glasses of water per day to keep your body hydrated.

Wednesday, July 9, 2014

How to Plan a 1200 Calorie a Day Diet

A 1,200-calorie diet requires a strict limit on the amount of food you consume combined with careful consideration of which foods to eat. Starchy foods such as bread and pastas, sugary foods and foods high in fat should be avoided because they are high in calories and cause weight gain. The recommended daily allowance of calories to maintain weight per day is 2,000 for women and 2,500 for men. Dieting allows you to cut your calorie intake by a few hundred, but 1,200 is considered unhealthy due to the lack of calories needed for energy throughout the day. Speak with a dietitian to determine the safety of the diet before starting.

Instructions

    1

    Eat non-starchy vegetables and fruit. Non-starchy vegetables and fruit are low in calories and carbohydrates, and high in vitamins. Because of the low calorie content, you can consume more non-starchy vegetables than other foods. Non-starchy vegetables include leafy greens, cucumbers, carrots, tomatoes, beets, asparagus, peppers and mushrooms. Fruits such as bananas, plums, apples, cherries, grapes and peaches are some of the healthier choices to eat. To accurately count your calories visit websites like The Calorie Counter or Free Dieting as they offer calories per serving, serving size and other valuable nutritional information.

    2

    Avoid saturated and trans fats. Saturated and trans fats cause weight gain due to high levels of calories and fat levels. Saturated fat is found in margarine, butter, eggs, milk, cheeses and red meats. Red meat should be avoided entirely due to the high caloric levels. One serving of beef equals 275 calories and 12 grams of fat. Because you are severely restricting calorie consumption, you should eat foods that are filling without being calorie heavy. Switch your margarine and butter to olive oil or peanut oil to reduce saturated fat and caloric intake. To reduce calories, switch from red meat to fish or poultry. Remove the skin from chicken to reduce saturated fat and avoid fried foods at all costs.

    3

    Limit simple carbohydrates. Simple carbohydrates can be found in fruit juice, milk, yogurt, sugar and refined foods. Simple carbohydrates provide little nutritional value and digest faster than complex carbohydrates, and leave you hungry after eating. Instead of consuming simple carbohydrates, eat more complex carbohydrates as they digest slower and keep you full longer. Complex carbohydrates are found in whole-grain bread and pasta, bran and corn.

    4

    Portion your meals. Reduce three large meals to five or six small meals and spread them evenly throughout the day to avoid hunger. Due to the low amount of calories, you may feel slightly hungry toward the end of the day. If so, balance your meals so that your dinner is slightly heavier in calories than your previous meals, and save calories after dinner for a late-night snack. Your meal plate should be divided into four sections that consist mostly of protein and non-starchy foods, with the remaining portions designated for starchy foods and dairy.