Low Carb Cooking

Anyone following the low carb lifestyle will have to learn a new way of eating and cooking. Unlike the low-fat diets, these tend to offer more food choices that people enjoy. These foods can be combined in many different ways. Though it may take some practice, anyone can learn low carb cooking for a better life all the way around. Though there are many people who want to debunk this type of eating, the results speak for themselves. The problem is that eating more fats, as is recommended on a low carb diet, goes against everything anyone has ever learned.

Low carb cooking may have a higher amount of fat, but that does not mean someone should take this to extremes. It is okay to cook with butter and oils, but the oils should be those that are healthy for the heart. Olive oil is a great choice, and some believe canola is good for this as well. Low carb cooking should certainly include proteins. However, one common misconception is that a low carb diet should be extremely high in protein. It should be a good balance of proteins and fats that make up most of low carb cooking and menus.

When someone learns low carb cooking today, they have an advantage over those that tried it ten years ago. Though the Atkins diet has been around for decades, it enjoyed huge popularity in the early 1990s and throughout the rest of the decade. Though many are still on it, it is not as talked about as it use to be. It still works the same, but nowadays, there are more recipes out there for those who want to learn low carb cooking. Because so many followed and are still following this lifestyle, there are many more recipes to be found.

Another benefit of learning low carb cooking today is that foods now have more nutritional information listed on the packaging than they used to. Carbohydrates use to be lumped together, but now they are separated into fiber, sugars, and other carbs. This is something that is very important for those of us learning low carb cooking and the lower sugar lifestyle. Sugars are to be avoided, but fibers are essential for those who are on low carb diets. The difference is the type of carbohydrates, and we all need them. The trick is knowing which ones are OK and which should be avoided.

Healthy Weight Loss Diet

For many dieters, weight loss seems to be a subject of almost constant attention. Have you gone on a diet and lost the weight, only to have those unwanted pounds creep back within a few months? This constant dieting is a discouraging proposition, always having to watch and weigh everything you eat! “When do I get to enjoy eating?” is a common refrain. Yet, it doesn’t have to be this way. Most people don’t make the correct connection between a healthy weight loss diet program in concert with an exercise regimen. People on diets often have a mindset that says the exercise part of the program is just more punishment. The fact is that exercise is the key to your long term weight loss success: getting the weight off and keeping it off! Let’s take a look and see just how a healthy weight loss diet program dovetails perfectly with your exercise routine.

We all know that the centerpiece of the diet part is a reduced intake of calories. If your goal is to lose a significant amount of weight, reducing your calorie intake may be rather difficult on your temperament and patience. Many a dieter ‘falls off the wagon’ due to nothing more than plain hunger, usually because your calories are slashed too drastically. A healthy weight loss diet plan shoots for losing one pound of body fat per week. Losing weight slowly is the most successful kind of diet. Your stomach adjusts to a gradual reduction of food intake, shrinking to slowly accommodate your new eating habits. In a year, you could lose 52 pounds with a cut of just 500 calories daily. When you consider that some cakes contain 500 calories in a single slice, this can be doable.

Here’s where your exercise program kicks in to help. If you reduce your caloric intake by 500 per day, you’ll lose about a pound each week, without exercising. However, consider this. If you spend one hour each day, exercising moderately, you’ll burn, on average, about 250 calories, depending on what you’re doing. Look online for charts which list dozens of activities and how many calories that activity burns. Burning 250 calories off, while already reducing consumption by 500 calories not only gives you an edge on your healthy weight loss diet plan, but produces positive metabolic changes, improving circulation, sweating out toxins and giving you newfound energy. Meanwhile, your stomach is still happy.

Recent studies have shown that people who combine a daily program of exercise with a sensible, healthy weight loss diet plan tend to stick with their goal and achieve their objective. The most interesting note is that people who continued to exercise regularly, after reaching their goal, kept the weight off a year down the road and ‘automatically’ reduced their caloric intake by 300-400 calories.

The bottom line is that exercise results in metabolic changes that your body adjusts to naturally. These success stories formed new eating habits they wanted to continue, long after the dieting phase was over.

Low Calorie Recipes

There are dozens of dietary weight loss programs out there, and it can be confusing to figure out exactly which one might work best for you. The bottom line in the game of losing body fat is to take in fewer calories. It makes sense to combine a diet that is made up of low calorie recipes with an exercise routine. Here we’ll take a look at a sensible strategy of low calorie recipes that are tasty, filling, and help take off those unwanted pounds of fat. You may find you enjoy the low calorie lifestyle so much that you’ll keep making better diet choices that will keep you slim for life.

The food pyramid is a good place to start creating healthy, low calorie diet from. You’ll notice that fruits and vegetables are recommended for several daily servings. These foods are filled with nutrients, but light on calories. Lean meats like chicken, pork, and most fish are also rich in proteins and nutrients without being fattening. Whole-grain breads and pasta have fewer calories and are superior in nutrition value to those made with white flour.

Remember, if your goal is to lose weight, and body fat especially, you’ve got to stick with the program. Low calorie recipes which have you weighing fats and oils by the teaspoon are often too stingy on taste and may take more effort than you want to undertake. Small enhancements, like using non-dairy whipped topping on top of that fruit cup will make it tastier without sacrificing your diet. A dab of margarine or butter here and there won’t kill your diet either. If it doesn’t taste good, you’re not going to stick with a diet of dry and boring low calorie recipes for very long.

Many low calorie recipes are just too plain, not adding much flavor to the dish. Smart use of seasonings are one of the best kept secrets of serious and successful dieters. Herbal cooking blends enhance the flavor of any kind of food.

No-salt herbal blends will give the impression of salted food, even when it doesn’t contain any salt. These blends are useful if you use a lot of salt on your food, which isn’t good for your heart and causes you to hold more water.

Marinades, salsas and chutneys are all terrific condiments to add great flavor to basic low calorie recipes for all meats and fish. These condiments offer a great variety in flavor. Try blending a couple of tablespoons of pesto into a bowl of linguine for an indulgent taste without the calories of alfredo sauce.

Take the plainest low-calorie recipes you can find and experiment with seasonings and condiments to create your own fabulous low calorie recipes. Allow yourself small treats every now and then, and count your calories. If you only cut your daily caloric intake, stick with the program, and exercise regularly, you’ll become a success!

How To Lose Weight

How to lose weight is the topic of many conversations these days. There are tons of weight loss plans out there, yet more and more people are becoming overweight or obese in spite of this. So what’s the problem? Is it simply a lack of discipline on the part of would-be dieters? Can the fault be laid at the door of genes, or a slow metabolism? Perhaps the lack of success many dieters experience may be partially explained as some of each of these possibilities.

However, in many cases, it’s too easy to use these possibilities as a way to excuse ourselves from the bottom line. This is not to say that dieting is easy by any means. The trick to learning how to lose weight is in getting into the right mindset prior to beginning your diet.

Much like quitting smoking, you’ve got to have a commitment to following through and a plan of attack. You’ve got to psych yourself up, with all the reasons why you want to lose weight written in black and white, posted where you can constantly see it. Tape a copy on the fridge, the bathroom mirror and the scales. Using this technique, you’ve got the motivation squarely in your face all of the time. What remains is how to lose weight without feeling deprived, starved or sorry for yourself. Weight loss success is the objective.

Think of this: have you ever known an overweight vegetarian? If you decide to become a vegetarian, you’ll discover how to lose weight quickly and effortlessly. Vegetables have very few calories. While a strictly vegetarian diet may not be your cup of tea, front loading your meals with large quantities of vegetables is one of the secrets of how to lose weight. There are so many herbal seasonings and salt substitutes available, so you can really dress up the taste, while still feeling full. Begin your meal with a large course of vegetables and a glass of flavored water. A dash of lemon juice will add a spark of tangy flavor, as well as aiding in digestion. You can even put some butter on the veggies to really make the whole deal more enjoyable. Allow 10-15 minutes after you’ve eaten the first course to pass before moving on to the second course.

A second course of fish, chicken or other lean meat provides your protein. Waiting 10-15 minutes after finishing the first course gives your stomach a chance to say “Now we’re talking!” You may even feel a bit full to move on to the protein. That seemingly stingy 4-6 ounce portion of meat may now seem difficult to finish. Go ahead. You can do it. Refill your glass of water. Eat slower and enjoy every bite.

Still feeling hungry? This is doubtful, but there’s an easy remedy. Have seconds on vegetables. Have a banana for dessert. Slice an apple and give it a sprinkling of cinnamon mixed with Splenda, a sugar substitute containing zero calories. High fiber fruits and vegetables will fill you up, guaranteed.

Whole grains and fruit for breakfast, a big chef’s salad for lunch and lots of water drank throughout the day. Elegantly drawn out dinner feasts. These are the foolproof secrets on how to lose weight and keep it off for good.

High Protein Diet Plan

You don’t have to go on a super low carb eating program like the Atkins diet to enjoy the benefits of a high protein diet plan. The Atkins diet is not really about high protein only, but it does play a huge part in the plan. You can come up with your own diet program if you learn something about dieting and what protein does for the body. You certainly have to keep some balance to your diet, but adding extra protein can be very good for you, and has a great number of benefits. It might be a good idea to talk with your doctor or nutritionist about such a plan first, because that would be the best for your health. If they say it is unsafe, you may have to tweak your new high protein diet plan into something a bit healthier.

Too much of anything can be a problem, and that is true for protein as well. If you’re on a high protein diet plan that lacks too much of anything else important in a healthy diet, you can be setting yourself up for failure, and possibly some health problems. You must have some carbohydrates in your diet, but you can stick with the healthy ones that won’t make you gain body fat like fruits, vegetables, and natural grains. These carbs give you the energy that your body needs everyday, and should be a part of any good high protein diet plan. You don’t need much, but you do need some to feel energetic each day.

Don’t forget to have certain healthy fats in your high protein diet plan. When you eat a lot of protein and very few carbohydrates, your body can start using fat as an energy source. This can help you lose some fat very quickly, but if you stick with lean meats for your protein, you may not feel well if you do it for too long. Look up information on healthy fats for more information on the best ones to add to your high protein diet plan. You don’t have to go overboard, but you need to have at least some fats in your diet with high protein foods, especially if you’re taking in a limited amount of carbs. You don’t want to eat a lot of trans-fats or saturated fats, but instead, find the ones that are actually good for your body like fish oils.

Once you start your high protein diet plan, keep a daily journal of what you are eating and also how you’re feeling each day. If you find that you are sleeping less or more, you should record that as well. You may notice that you are feeling better and more energtic, which should be part of your goal, but contrastly you may also find that you are not feeling well at all. If that happens, take your journal to your doctor or somebody who specializes in nutrition and talk with them about your high protein diet plan. It could be that you are not getting enough of the things such as carbs, fats, vitamins, and minerals you need to function well each day. They may advise you to change your diet a bit, and tell you to take a vitamin supplement each day.

Whatever the case, a high protein diet plan can be great for adding some muscle and losing body fat if you do it the right way.

Fitness Tips

When you think of being fit, you probably think of 6 pack abs and a great looking tush. However, when you stop to think about it, fitness involves more than bodybuilding and those well toned muscles you see in magazines and on TV. It’s possible to have the image of health while not being what your doctor would consider fit. If your body looks good, but you’re unhappy, you’re not really fit! You can be picture perfect, but anemic. On the other hand, you might have a poor self image, yet be very physically fit! So the point here is that when you’re looking to be fit, you want to have a holistic approach that addresses appearance, nutrition, mind and spirit. Let’s take a look at some fitness tips that will get you in the very best state of health.

Your state of mind and mental health play a primary role in true fitness. Most people work too much and play too little for their own good. Sure, a good work ethic is a fine thing and should be developed. Have you ever heard anyone say, “You’ve got to work on your play ethics?” Probably not, yet many of us feel guilty when we kick back and do something fun. Leisure time is important for a healthy and positive attitude towards life. A negative attitude can literally make you sick. For example, a major study, conducted in the 1940s, found that people who thought that they would ultimately develop a major disease, such as cancer, eventually did! So, our all-over fitness tip here is, take time to relax, laugh, and enjoy life to it’s fullest! Your state of mind does affect your health.

Exercise is an essential fitness tip that we all know about. People who aren’t really into a regular program of exercise come to think of this as a dreaded task. After a long day at the office, exercise may be the last thing you want to do. Fifty crunches? Yuck! Jogging? Hey, it’s raining! The trick to getting enough exercise is redefining it, according to your likes. Do you enjoy dancing? Turn on some music and dance! On a recent daytime talk show, they showed a video of a middle aged woman who danced, while listening to music, as she did her normal daily chores, from vacuuming to hanging clothes on the clothes line. It was funny, but it was obvious she really enjoyed it. Do whatever you truly enjoy doing to get your muscles working and your heart pumping. Your exercise needn’t and shouldn’t be a grueling task!

One of the best fitness tips concerns those 6-8 glasses of water you should drink on a daily basis. If you dislike water, flavor it with lemon or pomegranate juice, but make sure to drink it. With all the environmental pollutants and food additives and preservatives, you accumulate a lot of toxins over your lifetime. Water helps flush these from your body, easing the toxin induced stress on all of your internal organs. If you really hate water, try a ‘sports drink’ that athletes are so fond of drinking.

Americans are notoriously fond of soda and sweets. Try to reduce your intake of sugar. This fitness tip may even save your life. Even if you don’t develop diabetes, excess sugar will mess up your pancreas, tax your liver and kidneys, and ultimately land you in a poor state of health. There’s really no such thing as too little sugar in a balanced diet. Implement a gradual reduction of sugar intake. You’ll find that mood swings disappear.

Most fitness tips you hear about focus on a low fat diet. You should actually watch the types of fats you consume. One of the healthiest fats you can use with abandon is olive oil, which contains no cholesterol, trans fats, or saturated fat. Instead of using butter, try brushing a slice of bread with olive oil, then pile on some sliced olives, diced tomatoes and a little basil, Italian style. Your heart will thank you.

Good nutrition and a balanced diet work from the inside out to make you fit. Practiced over a lifetime, you can avoid many common illnesses associated with aging.

The best fitness tips are just common sense. You don’t need a personal trainer to be fit!

Daily Food Diary

Do you feel you’re at your peak of health? If not, a daily food diary can help you. We’ll all have some health problems in our lifetimes, ranging from simple frustrations to life-threatening conditions. When you’re young, you may not make a connection between what you eat and how you feel as a result. As you get older, you’re more likely to question how the foods you consume may be impacting your overall health. When you were in your twenties, a load of french fries didn’t seem to make a bit of difference in the way you felt and may not have affected your weight. Once you hit your fifties, those french fries may hit your stomach with a big dose of indigestion and cause you to get fatter since you have a slower metabolism than you once did.

Still, young people are no exception to getting discomfort and weight gain from food. Perhaps you’re lactose intolerant or have food allergies. When you’re young, your body is better able to deal with poor food choices and you may be entirely unaware of allergies that will come back to haunt you later in life. A daily food diary can save you from gaining too much weight and getting sick.

Even if you’re not plagued with adverse health conditions and are in good shape, keeping a daily food diary can expose weaknesses in your diet. Let’s say that you love peanut butter sandwiches, but they always give you an upset stomach. Perhaps your body is telling you that you need some protein but you have an allergy to peanuts. Your body gets the protein it requires but your stomach and digestive system can’t take it.

Whether you’re younger or older, your food diary will help you monitor what you’re eating, and you can compare the effects of your food choices versus how you feel after eating a meal.

Your daily food diary should be similar to a journal. Make a column for the date and time, what you eat and the amount of it, with a column to add notes. Make sure not to miss anything So often, we eat without thinking, especially if we’re busy. The pounds start adding on and we wonder why. Here’s how to keep a daily food diary that’s helpful.

When you track everything you eat, the daily food diary will itemize every little thing. Keeping a daily food diary allows you to eat as you usually do, and slowly reveals those foods you eat too much of or too little of. Be sure to keep an eye on the amount of calories and the nutrition of the foods you consume. Both good and bad eating patterns will eventually show up in black and white.

Keeping a daily food diary can help you find allergies you didn’t know you had, fat weaknesses or simple cravings that are affecting your health right now, or may later on. The daily food diary may well expose just where you’re going wrong with your diet. If you’ve been feeling poorly or gaining weight but don’t know why, take your diary with you to your next appointment with a doctor or nutritionist. They will likely pick up some clues.

Counting Calories

If you’re on a diet, or considering dieting to shed those extra unwanted pounds, you have several choices and strategies you can follow. Unless you have a medical condition that caused your weight gain, the surest way to lose body fat and keep it off is counting calories. Certain medical conditions such as diabetes, thyroid or other endocrinogical disorders require that you consult with your physician for safe weight loss.

Counting calories is the way to go when your overweight condition arises from having too healthy of an appetite or plain overindulgence. The many fad diets and programs out there which supply you with pre-portioned meals may help you reach your weight loss goals, but these diets usually involve complicated menu planning or will cost you a lot of money. Counting calories is the reliable, easy and much less expensive way to get rid of the extra weight and fat.

Common sense should tell you that when choosing the calorie counting method to lose weight, you also need to include foods from every food group. A properly balanced diet will ensure that you get adequate nutrition.

Barring a medical cause, when you gain weight, the usual cause is too much food consumption and poor menu choices. For example, large portions of fatty meats, too much snacking on sweets, frequent eating of fried foods along with drinking a lot of soda is a sure recipe for gaining weight.

If you heavily salt your food, it’s most likely just a habit your palate can be weaned from over time. Salt causes water retention and is unhealthy for your heart. Try a salt substitute or some of the many herbal salt-less mixtures available at the local market.

Before you start on your diet program, find a good nutrition reference guide. These guides give you a complete picture of total calories, carbohydrates, fats, fiber and protein content of foods, along with vitamin and mineral content. These informative books also tell you what each nutrient does for your total body health. This important information is meaningful in the counting calorie context and can help inspire both weight loss and better health. For example, let’s say you suffer from poor night vision. You also don’t like orange and yellow vegetables. When you learn that these kinds of vegetables are high in vitamin A and that night blindness can be remedied with sufficient intake of vitamin A, you may get creative with those carrots, which are also low in calories.

When you’re counting calories, you’ll find you can trick your appetite by splitting up your meals into separate courses. This encourages slower eating, better digestion and a feeling of fullness from a smaller portion size. You also tend to actually savor your food more.
When it comes to an addiction to sweets, you can allow yourself a few as long as your nutritional needs are fulfilled first and you don’t exceed your daily calorie count. Feeling deprived and discouraged may force you to quit your diet.

Counting calories is the easiest and fastest way to lose weight. You just have to be honest and not cheat when you’re counting!

Decreasing Portion Sizes

Now that we’ve all made our New Year’s resolutions, everyone who has losing weight and body fat on their list, raise your hand! Most of us gained a few pounds over the holiday season and need to get rid of a few to get back in shape. There’s certainly no shortage of weight loss plans. The number and variety of such programs can be overwhelming. Isn’t there a simple, straightforward way to lose unwanted body fat without counting, weighing and navigating food exchange calculations? Read on to see how regulating your food portion sizes and consuming your meals in individual courses can make fat loss a snap!

To begin, allow yourself one treat per day to look forward to, in a satisfying amount. Select just one of your favorite forbidden foods. Read the label and decide on reasonable food portion sizes to eat on a daily basis. Make the size small, but satisfying enough. Eat and chew slowly, so that you get every last little tidbit of enjoyment of the flavor, texture, and forbidden pleasure.

With meals, plan a healthy menu with foods you like. Let’s say you plan on having lasagna, a salad, and French bread for dinner. Now this may sound like a dieter’s dream, but it’s absolutely OK as long as you monitor your food portion sizes. Make the salad large, with lots of your favorite vegetables – the more, the merrier. Again, eat slowly, chew well and enjoy every flavorful bite.

Eating slower allows your stomach to fill slowly. You’ll be surprised to find how full you get. You start to feel satisfied even though the calories you’ve consumed are minimal. Kick back for just 5 to 10 minutes before moving on to your next course.

When you get to the lasagna reduce the food portion size by one-third of what you’d normally eat, and do the same with the French bread. Use less butter or better yet, brush the bread with some virgin olive oil. Add some minced garlic, sliced olives, diced onions, and various herbs and spices. You’ll get a lot of flavor, fewer calories and the cholesterol-lowering benefits of the garlic and onions. Savor each bite and keep eating slowly! You may be shocked to find that you’re actually full before you finish your plate.

Make your breakfast and lunch meals lighter as well. Fruit, muffins and yogurt are great breakfast choices. A chef’s salad with turkey, chicken or other lean meat is a nutritious, low-calorie, satisfying lunch.

Follow this plan every day. Learn to eat slowly, make your food a more of a visual feast while decreasing portion sizes. Eat one course of a meal at a time and have a daily treat. This is a program that’s easy to stick with and help you lose all the extra weight and body fat, gradually and painlessly.

Fast Weight Loss

Once again, it’s that time of year, when we’re all fretting about the extra pounds we put on during the holidays. Now that Summer is coming soon, we’re looking at last year’s bikini and summer wardrobe, wondering how we can possibly be looking good for the beach. During the holidays, those comfort foods and gatherings are too tempting, to the tune of as much as 10-15 extra pounds, come springtime. Now what? A fast weight loss program seems to be the only remedy. If you have to lose weight fast, we’ve got the answers you seek.

If you’re serious about losing the unwanted pounds, fast weight loss is definitely within your reach. You just need to hunker down and commit to a diet that’s low in fat and carbs, high in protein and fiber, and drink copious amounts of water. Top off your diet with a regular exercise program done every day and you’ll be well on your way to weight loss!

A fast weight loss program means that you’re willing to be objective about your normal food choices. Make a list of the foods you usually include in your diet. Are you fond of loaded baked potatoes, deep-fried foods donuts, cookies, and other junk foods?

Diet is mainly a matter of habit. When you take a look at the foods you love, it will become easily apparent that the pounds you want to get rid of are a result of overindulging. Who doesn’t partake of holiday goodies in excess? Nonetheless, spring is here and that bikini is staring you in the face, so now’s the time for a change. Here’s a recipe for a painless, even delicious, fast weight loss program that will put a smile on your face and greatly impove your appearance.

As you’ve probably heard, breakfast is the most important meal of the day. Here’s where you want to load up on protein, fiber, and antioxidants. For an effective weight loss program, prepare a smoothie or Orange Julius for breakfast or a mid-day snack. These are both nutritious, low calorie, and filling alternatives to a visit to a fast food restaurant. Healthy, whole grain trail mixes make a perfectly tasty, nutrient rich snack that’s low in calories and fat.

Drinking a lot of water is at the core of any fast weight loss program. Why? If you don’t drink enough water, your body begins to store available water in the ankles, stomach, hips and thighs in order to be assured of a necessary supply of water. Edema is the result. Oddly enough, when you drink large quantities of water on a daily basis, your body adjusts to regular hydration and is then willing to let go of it’s saved water stores. Drinking eight glasses of water every day will increase your metabolism so you lose weight!

Salads are a delightful meal choice for a fast weight loss regimen! The carbohydrates are low, but the fiber content is high. This translates to a low calorie meal that is filling, satisfying, and will burn calories. It doesn’t get any better than that for your fast weight loss goal. In addition to losing weight and body fat, you’ll realize the bonus inherent in produce – antioxidants galore and essential trace minerals you won’t find anywhere else.

The perfect fast weight loss diet program includes broiled or baked fish and chicken. You can even cheat a little, with a small amount of mayo, tartar sauce, hollandaise sauce, or even some ghee (melted butter without the fat).

The less saturated and trans fats you consume, the better. To satisfy that baked potato craving, try slicing a potato into wedges, brushing them with olive oil, sprinkling with fresh rosemary and then baking, for a very tasty alternative.

A fast weight loss program doesn’t have to be painful! In fact, once you start, you may well find that your fast weight loss diet is preferable to the unhealthy eating habits you had. You’ll soon be looking hot, by anyone’s standards.