Healthy Fats Eliminated in Non-Fat Diet

Understanding Healthy Fats

Unhealthy and myth-based diets of the past have given fat a bad name that has had a negative lasting impact on the weight loss. Fat should not be considered a deep, dark enemy. It is not a dieting “F-word”! In fact, you need a good amount of the right types of fat in order to make sure that you can effectively lose weight, maintain a healthy immune system, improve your mood, and look great (with healthy hair, skin, and nails).

The Problem with Diets That Eliminate All Fat, including Healthy Fats

So here’s the scoop: there is a destructive dieting myth that is misleading all too many dieters, suggesting that if you want to lose fat, you shouldn’t eat fat. As it turns out, though, if you try to achieve a non-fat diet and always pick fat-free alternatives, you could be working against your own efforts. Fat, as it turns out, can actually be an important friend when you are trying to lose or maintain weight.

Your body requires healthy fats to achieve its best function levels:

  • They are vital for the absorption of vitamin A (an antioxidant), vitamin D, vitamin E, and other nutrients.
  • They are also a critical part of the health of your nervous system, including your brain, spinal cord, and nerves.

An Explanation of Healthy Fats vs. Unhealthy Fats

What fats are considered unhealthy?

First off, saturated fats are the type that you should work to avoid from now on. They come with the increased risk of heart disease and obesity, and make it very difficult to lose weight, while also increasing your bad cholesterol levels.

These unhealthy fats can be found in:

  • Meat and poultry
  • Dairy products like cream and butter, as a couple of examples
  • Palm and coconut oils

What about trans fats? According to the American Heart Association, these should be avoided as best as possible because they can reduce your good cholesterol level, while increasing your bad cholesterol level. Plus, they can contribute to a higher risk of heart disease, stroke, and type 2 diabetes. Yikes!

What are some of the foods that contain trans fat? Well, there are trans fats that are naturally occurring, and you would get these from animal products like meat and dairy. In addition to that, however, there are artificial trans fats, which are also known as trans fatty acids. These are made through a process that takes vegetable oil and adds hydrogen to it. This process makes the oil more solid, and it creates what’s known as “partially hydrogenated oil.” If you come across a food that lists this ingredient on the label, do not buy it!

The bottom line is simple: avoid unhealthy saturated fat and trans fat, and pack your diet with foods that are high in beneficial fats, such as the following:

Monounsaturated Fats

The key is to choose the right, healthy fats. Focus on eating monounsaturated fats. They will not only help with weight loss and overall health, but studies have also shown that they have considerable benefits in lowering the risk of heart disease and stroke. They are also known to help to lower bad cholesterol levels while increasing good cholesterol levels, lowering your risk of built up plaque in your arteries. And, they can help with the maintenance of the health of your cells. Plus, research even suggests that good fats help to prevent fat from being stored in your belly area!

Some of the foods that are high in monounsaturated fats include:

  • Sesame oil
  • Nuts
  • Sunflower oil
  • Peanut butter
  • Peanut oil

Polyunsaturated Fats

In addition to monounsaturated fat, polyunsaturated fat is also considered one of the healthy fats that you should aim to get from your daily diet in order to maintain wellness. That’s because this type of fat can help reduce your bad cholesterol. Also, because polyunsaturated fats include omega-6 and omega-3 fatty acids, your cells, heart, and brain can use this type of fat to maintain proper function.

Some of the foods that are high in polyunsaturated fats include:

  • Sunflower seeds
  • Soybean oil
  • Flax oil
  • Safflower oil
  • Corn oil

The Right Amount of Healthy Fat, and Where to Get It

You should also pay attention to the amount of fat you’re eating. After all, while there is a great deal of benefit to healthy fats, they still contain a large number of calories. Therefore, try to make up about 25 to 30 percent of your daily caloric intake with fats.

So where do you find these elusive healthy fats? In very flavorful foods that are affordable and easy to find. They include:

  • Olive oil and olives
  • Almonds
  • Canola oil
  • Peanut butter
  • Cashews
  • Peanuts
  • Avocados
  • Sesame seeds

You’ll also find walnuts, flaxseeds, mackerel, salmon, and herring to be high in the types of fats your body loves. Those foods also contain omega-3s, which come with another whole range of health benefits.

It’s All About Balance!

When it comes to consuming a healthy diet, it is all about balance. Focus on getting all of the macronutrients (protein, carbohydrates, and fats) that your body needs to thrive. And, when it comes to fat, in particular, don’t be so afraid of it anymore. Instead, just use your new knowledge about healthy fats versus unhealthy fats to make wiser choices when it comes to what you eat on a daily basis.

Your 4 Month Weight Loss Plan for Safe Long-Term Results

4 Month Weight Loss Plan

Did you know that you can lose a good amount of weight in the span of just four months? It’s true! But the key to losing weight successfully, as well as safely, lies in knowing how to come up with a plan that will help you achieve long-term results. After all, no one likes temporary weight loss!

To get started, check out our tips for a 4 month weight loss plan that just about anyone can try.

Slow and Steady Weight Loss Wins the Race 

First off all, it is important to have realistic expectations before going into your 4 month weight loss plan.

Experts recommend losing only a pound or two every week. So, in the span of four months, you can expect to lose anywhere from 16 pounds to 32 pounds. Not bad at all, right?

Although it might be tempting to try to lose upwards of 10 pounds per month, even if you only hit 4 pounds in a month, you are on the right track, and it will add up over time if you remain consistent in your efforts.

Put a Lot of Effort into Refining Your Diet 

As part of your 4 month weight loss plan, you should really home in on your diet. That way, you can improve your eating habits, as well as establish a new routine that will allow you to keep the weight loss for a long time to come.

According to Livestrong, you can follow a low-calorie diet more easily by:

  • Consuming more foods that are natural and unprocessed
  • Ditching sugar, saturated fat, and refined grains
  • Eliminating any foods that are high in calories, yet low in nutrition

By following these steps, you will immediately begin to cut back on your calorie intake, which is an integral component to any effective weight loss plan.

Then, when it comes to meal planning, keep it simple: have some protein, fresh fruits and vegetables, and whole grains to create a balanced meal that includes energizing carbohydrates, healthy fats, and plenty of fiber. You’ll feel full and satisfied, and you won’t be reaching for a snack in an hour either.

Finally, Tackle Tough Workouts with the Help of a Weight Management Supplement 

In addition to eating right, you know that you need to exercise in order to lose weight, right? But, if you struggle with your energy level, getting to the gym or exercising at home can be difficult. In that case, consider taking a high-quality diet pill that contains energizing ingredients. That way, you can get the extra support you need to tackle a tough, calorie-burning workout that will help you hit your 4 month weight loss goal.

Healthy Weight Loss When You Need to Lose Over 30 Pounds

Weight Loss of Over 30 Pounds

Do you need to lose more than 30 pounds in order to get down to a healthier weight? While you might think of this as an insurmountable challenge, this level of weight loss is possible if you set yourself on the right path, put consistent effort into your strategy, and take a safe and natural approach.

How can you achieve healthy weight loss when you need to lose over 30 pounds? Check out our tips below to get started!

Take a Holistic Approach 

First off, to achieve any amount of weight loss, but especially if you need to lose a lot of weight, you want to take a holistic—not an extreme—approach. This journey needs to be sustainable, and it is something that will take time. Remember, you need to be patient because experts recommend only losing 1 to 2 pounds per week to keep things safe.

What do we mean by holistic? Well, beyond cutting calories and counting how many calories you consume through the foods and drinks that you enjoy throughout the day, you should also look at your lifestyle on a whole.

Ask yourself questions like:

  • Are you drinking too much alcohol, which can lead to weight gain and make it harder to slim down?
  • Are you working out enough, or are you too sedentary?
  • Are you eating a lot of processed and packaged foods, even though they might be low in calories? 

Eat Clean 

Replace unhealthy foods with clean, lean, low-calorie, nutrient-dense, fresh foods. This is the best way to achieve weight loss, particularly when you need to lose a lot of weight, such as 30 pounds, in an efficient manner.

The great news is that there are plenty of delicious recipes that you can prepare at home using whole-food ingredients. Everything from hearty salads and soups, to meals packed with healthy fats and fiber that fill you up and keep you full, are possible when you put the effort in. And, by switching to clean, natural foods, you will be taking steps to support your overall health, not just your weight. 

Go Beyond Cardio 

Finally, when it comes to your workout routine, if you want to lose 30 pounds or more, do more than just cardio. While cardio is great at getting your heart rate up, building endurance, and burning fat and calories, you shouldn’t neglect strength training to build muscle that will increase your metabolic rate and burn more fat as well.

Ready to put your plan into action? Let’s go!

Lose Weight Gradually to Keep it Off

Lose Weight Gradually to Keep it Off

When you want to lose weight, you want it to happen quickly. No one wants to spend weeks or months, or even years, working hard by dieting and exercising to slim down to their target weight.

Unfortunately, when it comes to weight loss, you shouldn’t rush the process or expect the results to come sooner than they safely should. In fact, experts always recommend gradual weight loss, especially if you want to keep the weight off for a long time to come.

Continue reading to learn about fast weight loss vs. gradual weight loss, and why gradual weight loss is always the way to go.

Gradual Weight Loss Can Lead to Longer Lasting Results

Most people are tempted to try and lose as much weight in the shortest amount of time that they can. This strategy can actually lead to unwanted results. Studies have shown that people who lose more than 2 to 3 pounds a week tend to gain the weight back faster as soon as diet and exercise is taken out of their daily routine. Losing more weight than your body will naturally allow will also cause you to lose muscle along with fat. In fact, losing more than 3 lbs per week is considered unhealthy and can lead to more serious health risks than feeling hungry and having food cravings.

Water Weight, Calories, and Fat: What You Should Know

When you set a goal for successful weight loss, you want to ensure it’s going to stay off. In the first few weeks of diet and exercise, many people experience rapid weight loss between 3 pounds and 5 pounds per week. Much of this weight is considered water weight that is used and lost through perspiration.

One pound of fat contains an average 3,500 calories, over a week’s time, to lose two lbs of body fat one would have to cut their caloric intake by 1,000 calories per day to make up for the 7,000 calories in two pounds of fat. By reducing caloric intake by 1,000 calories a day, not only will you remain hungry, but your body will also activate its famine response where your body will store fat instead of using it as fuel.

When You Don’t Focus on Gradual Weight Loss, Problems Might Arise

There is also an increased risk for additional health concerns for those who attempt to lose weight faster than your body is ready to lose naturally:

  • Dehydration- the majority of initial weight loss comes from losing water weight. Our bodies need water to function properly. Losing too much water weight can lead to dehydration. In fact, when you are dieting it is recommended that you drink more water to stay hydrated and when consumed during meals can help you eat less.
  • Fatigue- Most people think that by cutting your caloric intake in half you will lose weight faster. While this may be true for quick weight loss it will gradually catch up with you in the long term. Our bodies turn calories into energy. Without sufficient energy you will feel tired and lose motivation for exercise. Your metabolism will suffer.
  • Malnutrition- Also by restricting caloric intake our bodies become deprived of the nutrients it needs to function properly. Vitamins and minerals are essential for keeping our skin, muscles, organs and bones healthy.
  • Other health risks of trying to lose too much weight too quickly include ketone build up, heart rhythm disorders, gallstones, loose skin, weakened muscles, and digestive disorders.

How to Achieve Gradual Weight Loss Effectively and Safely

To maintain overall health and lose weight, it is recommended that you cut your caloric intake by no more than 500 calories a day. In addition, sticking to an exercise routine between three and five days a week can help keep the weight off and ensure you are burning true body fat.

According to WebMD, there are several ways that you can go about achieving a safe and healthy amount of gradual weight loss when you are working on slimming down. Those gradual weight loss steps include the following:

  • Being careful about the beverages that you consume, as you can take in a lot of calories and sugar without realizing if you are drinking those calories and sweeteners. Stick to pure water as much as possible. And, drinking more water can even help reduce your appetite at mealtime by filling your belly before you start eating the food. When you want something other than water, stick with pure fruit and veggie juices that don’t contain additional sweeteners, or unsweetened teas.
  • Choose whole grains instead of refined grains when you’re working on gradual weight loss. In other words, ditch the white flour products, like bread and pasta, for those that are made with whole grains, like whole wheat. Other whole grains that are great for dieters include brown rice, rye, bran, and quinoa. These will fill you up, and keep you satisfied, with nutrients and fiber, and they can even help support a healthy metabolic rate for weight loss.
  • Are you getting enough fruits and vegetables into your diet? If you aren’t, you might find it harder to achieve your weight loss goals. Experts recommend consuming a greater amount of fruits and veggies that are low in calories, as this can help satisfy you so that you don’t end up eating other foods that are higher in calories and fat. You can do this, for example, by reducing the amount of meat that you eat and making the focus on your plate the vegetables. You can also start off dinner or lunch with a salad or veggie soup to fill your belly before the main course, thereby helping you reduce portions. Plus, these foods will deliver plenty of energy, thanks to the myriad nutrients that they contain.

Remember, Gradual Weight Loss Is Best

Weight loss shouldn’t feel like a punishment and although it may feel like losing 1-2lbs a week can take too long, over time you will notice that losing weight through diet and exercise rather than starving your body will last much longer and you won’t be subjected to the diet roller coaster. It’s important to remember that slow and steady wins the race; losing two pounds a week over 6 months time equates to a 50lb weight loss!

Is Ephedra Really Dangerous?

Is Ephedra Dangerous?

Many people have heard of ephedra as an ingredient that can help you slim down. Unfortunately, this product has been deemed too dangerous, and it has been banned as a result. Why did this all happen? What should you know about ephedra? And, is it really dangerous? Check out the information below to get the answers to all of these questions.  Continue reading “Is Ephedra Really Dangerous?”

Escape to a Paradise of Orchids on Your Next Luxury Mexico Vacation

Luxury Mexico Vacation Jungle Garden

If you’re headed to the Riviera Nayarit on your next luxury Mexico vacation, don’t miss out on the Lo de Perla Jungle Garden.  It’s known as an “orchid paradise”, but it is much more than that.  It is tucked away in Sierra de Vallejo and is one of the most beautiful places you’ll ever see in your life.

Lo de Perla isn’t difficult to find.  It’s only five minutes away from the town of San Pancho if you’re driving on federal highway 200.  At its core, it’s a botanical garden, but it’s an experience unlike any other gardens you’ve visited.  Orchids are found throughout its massive 32 acres and are naturally watered by the ocean’s mist, which is carried over to them by the wind.

See More Than Flowers on Your Luxury Mexico Vacation

If you want to get the most out of this part of your luxury Mexico vacation, it’s a good idea to take the tour offered there.  Don’t be daunted by the fact that it is three hours long.  It is extremely interesting, and the time will pass much more quickly than you’d expect.

While it’s a good idea to wear shoes that are comfortable for walking, don’t worry if you’re someone who needs to rest on occasion.  The pathways are simple to walk on and offer regular spots along the way where you can rest.  You’ll also enjoy a cabin, a wooden bridge, and a very unique spot built as an altar with monoliths raised to honor the people behind the garden’s founding.

Experience the Jungle Comfortably and Safely

Just because you’re on a luxury Mexico vacation, it doesn’t mean you need to feel like you’re roughing it if you want to experience the jungle.  This location certainly provides you with the feeling of being a jungle, only in a safe place and one that is comfortable to navigate.

The trees provide a kind of labyrinth that will give you a feeling of being lost without ever stepping away from the safety of a clear path that will bring you to where you want to be.  These trees include vine-covered palms, among others.  They reach up to 130 tall in some areas, where their canopy forms thick natural domes even the sun struggles to peek through.

Your guide will help you to spot gorgeous varieties of flowers and orchids as well as breadnut trees, fig trees and other fruit trees, coconut palms, and papelillos, otherwise known as paper bark trees.  These provide homes to macaws, parrots, carpenter birds, magpies, pigeons and chachalacas.  Among them, you’ll also find roses, mushrooms, cacti, bromeliads, and of course, orchids.

What Difference Does an After Dinner Walk Make To Your Weight Loss Outcomes?

After Dinner Walk for Weight Loss Outcomes

Will walking after dinner actually improve your weight loss outcomes? The simple answer is, yes, it can! Continue reading to learn more.

Burn Off Calories After the Last Meal of the Day 

To lose weight, you need to burn more calories, and one of the ways that you can go about doing that is by incorporating a daily walk into your routine. Walking after dinner can help boost weight loss outcomes because you are adding that extra physical activity into your day. While a short walk after dinner won’t necessarily replace a rigorous exercise routine that really gets your heart rate up and your muscles burning, it can be a nice way to burn off some calories that would otherwise be stored in your body if you were sedentary after dinner.

Note: If you are worried about cramping up by going for a walk so soon after having your dinner, just keep in mind that all of that cramping is more likely to happen when you are doing strenuous exercise. Therefore, simply taking it easy and going for a little stroll can be just enough to keep the cramps away, while ensuring you burn calories.

How to Improve Your Weight Loss Outcomes with an After-Dinner Walk 

According to Times of India, you don’t need to go for a long walk to get results. An easy 15-minute walk can be a great place to start. Doing so might even help support your digestion after dinner, which is also a great thing.

The key is consistency, so if you are the type of person who will likely give up if it’s too much for you, start with just walking for 10 minutes at a slow pace each evening after having dinner. Slowly and gradually, you can increase the amount of time that you spend walking, if you wish. You might, for example, end up walking 30 minutes per evening. The longer you walk, and the more steps you put in, the more calories you can burn.

Get Started Today! 

To see if walking can boost your weight loss outcomes, get started today! Head outside for a short walk after dinner. You’ll get some fresh air, get some extra steps in for the day, and burn more calories to slim down.

Eat Healthier with These 2020 Food Trends

Healthy 2020 Food Trends

With the year well underway, you may be interested in keeping up with a resolution to eat more healthfully or you may simply be wondering what 2020 food trends have to offer. Either way, with an obesity epidemic plaguing such a large percentage of the population, the way people eat is starting to look less toward adding bacon to everything and more toward a heart- and weight-friendly style of dining.

Continue reading “Eat Healthier with These 2020 Food Trends”

These Delicious Winter Spices May Help Your Dieting Success

Winter Spices for Weight Loss

Shedding pounds during the winter season can be tough. With so many tasty, hearty foods to enjoy, especially during the holidays, you might not be as focused as you should be on limiting your portions and reducing your calorie and fat intake. Plus, during the winter, when you can’t enjoy the great outdoors and the sun sets early, you might be tempted to spend more time lounging on the couch than exercising.

What are some ways that you can work towards your weight loss goals more easily during the winter? Well, the simple act of incorporating the following winter spices into more of your meals can be one step in the right direction. Check out the winter spices for dieting success below, along with tips on how to easily include them in your daily meal plans to make the most of what they have to offer.

Try These Winter Spices to Support Your Weight Management Efforts

Cinnamon

According to NDTV, one of the best winter spices that can help you achieve dieting success is cinnamon. In fact, this sweet spice can help you shed visceral fat to support your slim-down efforts. Beyond that, it can even help increase your metabolism so that you can burn more calories.

How can you go about easily adding more cinnamon to your diet? Well, you can use it in a variety of ways such as:

  • With your favorite granola or oatmeal
  • When you bake sweet potatoes
  • When you enjoy coffee or hot cocoa
  • When you bake up tasty treats like cookies, cakes, and muffins
  • When you make homemade pancakes
  • When you make a parfait at home

As you can see, it is surprisingly easy to add a lot more cinnamon to your diet, whether you are having breakfast, a snack, or dessert. So, if your goal is to indulge in more winter spices, you don’t have to work hard at all.

Nutmeg

The great thing about nutmeg is that it can help you feel fuller, thanks to its fiber. And, when you feel fuller sooner during a meal, you will end up eating less and ingesting fewer calories. So, if you are hoping to incorporate winter spices into your diet this winter in an effort to stick to a healthy weight, definitely add nutmeg to the list.

What are some of the ways that you can enjoy more nutmeg to take advantage of one of the best winter spices for weight loss? Well, they include:

  • You can add it to fruits and vegetables, such as sweet potatoes, carrots, winter squash, cauliflower, bananas, apples, pears, nectarines, and more
  • You can add it to your favorite breakfast recipes, such as oatmeal, pancakes, French toast, and muffins
  • You can add it to a variety of beverages, such as coffee, cider, tea, and hot chocolate, as a few examples

Ginger

Ginger is such a warming spice that it’s perfect for the winter season. Enjoy some ginger tea or add ginger to your diet with some fun new recipes. You’ll be able to reap its many benefits, which include supporting your digestive tract and reducing inflammation. Beyond that, consuming ginger may also help you lose fat.

Ginger is one of the most delicious and versatile of the winter spices. Here are some of the many ways that you can easily incorporate it into your weekly meal plans as you work on shedding pounds:

  • Add it to salad dressings
  • Use it as an ingredient in soup
  • Add it to a variety of breakfast recipes, such as granola bowls and breakfast pastries and cookies
  • Use fresh ginger to increase the flavor of your favorite smoothie recipe, or use it when juicing at home
  • Make your own ginger tea, or add ginger to your coffee
  • Add this as an ingredient to stir-fry recipes

Turmeric

Super healthy turmeric is another great choice when it comes to winter spices for weight loss. It’s a spice that can support healthy digestion and metabolism, and it can even help reduce inflammation throughout the body as well. Make it a point to find some recipes that incorporate this spice, and pair it with black pepper to help improve your body’s ability to absorb it.

Did you know that you can purchase turmeric supplements that you can take daily in order to get a dose of one of the most powerful winter spices? Beyond that, however, you can easily incorporate this spice into your everyday diet in order to reap its many health and weight loss benefits. Here are some suggestions that you can consider:

  • Add it to tofu scramble
  • Cook up roasted veggies and then toss some turmeric in
  • Incorporate it as an ingredient in homemade soups
  • Add it to greens and rice
  • Enjoy it as part of a curry recipe
  • Add it to mashed avocado with other ingredients like salt and pepper
  • Add it to your salad
  • Use it in smoothies, juices, teas, and non-dairy milks

Give These Spices a Try! 

You will be surprised by how easy it is to incorporate these winter spices into your daily meal plans throughout the year (not just in the winter), and this simple step can help support your weight loss efforts. So, be sure to add these tasty and nutritious winter spices to your diet this year so that you can achieve weight loss success.