Monthly Archives: January 2016

How to good at diet

Tired of initiating on a diet solely to be met with frustration once you don’t get the results you only} were hoping for? Thinking of agitated within the towel as a result of you just can’t appear to shed the weight?

Whether you’ve simply fallen off your initial diet try or your tenth, learning a number of the first reasons why severalbeginners struggle to check the burden loss results they need will facilitate.

If you can side step these mistakes, you can confidently go on to seeing the results you desire in the future.

Let’s look at the six most common reasons you could be failing your diet plan.

Lack Of Calorie Control

Okay, I get it. Counting calories sucks. No one wants to count calories , but nevertheless, if you want to see maximum results, you must.

If the diet you’ve been placed on doesn’t have you counting your calorie intake, that’s the first sign this diet is going to fail you. In order to burn up body fat, you need to take in fewer calories than you burn off over the course of the day. There is just no way around this one.

Insufficient Protein

The next big problem with many beginners is they’re simply not getting enough protein. This doesn’t mean you need to feast on five chicken breasts a day, but you do need to take care to ensure that each and every meal and snack you eat does contain at least 10 until 15 grams of protein. Your snacks should come in around 10 grams and your meals around 25.

Not sure what counts as a good source of protein Natural animal based foods are usually the best bets such as chicken, turkey, lean red meat, fish and seafood.

Low fat dairy products are also a great source of protein in your diet if you don’t have issues consuming lactose and may actually give you an even better boost. Studies1 suggest that those who consume dairy while on a reduced calorie diet plan can actually see an increased rate of fat loss from the abdominal region. So if you want flat abs, having some low sugar plain yogurt for your afternoon snack may help get you there.

Finally, if you prefer non animal sources of protein, you’ll want to consider foods like beans and lentils along with tempeh and tofu. These will also contain fats or carbs along with the protein however, so you’ll need to be sure that you’re accounting for those in your daily totals.

Quickly Food is not good at all

We do our greatest to look at what we have a tendency to eat, observe food decisions, and continue with the newest trends in nutrition. Even then, it’s arduous to create certain you keep healthy whereas observation your weight. The truth behind observation what you eat looks to be one massive secret.

In reality, there is a not so secret way you can watch your-health-and-see benefits when it comes to balancing your weight as well. Nutritionists-and-dieticians have known for decades about a little thing called blood sugar.

First of all, what is blood sugar?

Blood sugar is also known as blood glucose. It refers to the sugar, in the form of glucose, that travels in the blood to deliver energy to cells all over our body.

Most foods have energy that is then transformed through a series of chemical processes into glucose. Every food that provides energy causes the blood sugar to rise to different levels.

How do you know how much a food causes your blood sugar to rise? Decades ago, scientists developed something called the Glycemic Index  They-measured-how-much your blood sugar rises after eating certain foods, and compared it to what happens to your blood sugar level when you consume pure glucose.

This was then translated to a number from 0 to 100, which then categorizes foods into either having a low, medium or high GI:

Why should I care about blood sugar?

If you have heard about blood sugar, you are probably thinking that it is only a problem for people with diabetes.

While it is true that people with diabetes type I and II need to control their blood sugar levels on a regular basis, it is important for everyone to be aware of their blood sugar health.

Why?

Poor diet and rapid fluctuations in blood sugar over time can damage the pancreas’ ability to produce insulin. Insulin is the hormone responsible for getting the glucose (energy) into the cell.

So if you don’t have insulin, the sugar remains in your blood, causing damage to the rest of your organs.

When physicians and dieticians detect irregular high blood sugar, you could be diagnosed with pre-diabetes or metabolic syndrome: two illnesses that have abnormal high blood sugar as a symptom. If this goes unchecked and habits don’t change, you could eventually be diagnosed with diabetes.

What does this all mean?

In the worst case scenario, if you don’t watch your blood sugar and regulate your intake of foods you eat regularly that could cause rapid spikes, you could be at risk for a range of illnesses.In a less dramatic scenario, eating foods regularly with a high GI could result in weight gain, irritability, nausea, drowsiness, and, yes, even hunger.

What foods should I watch out for?

You can probably guess most of the big ones. Starchy foods like white bread, pasta, and rice, as well as sweets like candies, pastries and cookies are all in the high GI category.

However, there are a few foods that you probably wouldn’t think would have a high GI. In fact, you may consider a lot of these foods health foods and integrate them into your diet as often as you can.

What are these foods?

1. Bran Cereals and Instant Oatmeal

Because bran cereals and instant oatmeal are high in fiber, we tend to think of them as health foods. And while they do, in fact, have health benefits over sugary and refined wheat cereals, many of them raise your blood sugar almost as much as, if not more than, sugary cereal.

Coco Pops have a GI of 77, while instant oatmeal has a GI of 79.

Corn flakes have a GI of 81, and Grape-Nuts has almost just as much with a GI of 75.

2. Watermelon

Watermelon is very low in calories. Because of this, it is often recommended as a midday snack or light desert. However, watermelon has a GI of 72. This is even more than white bread, which has a GI of 69

3. Raisins

Raisins are a common add on to trail mixes or are often considered a take away snack in their convenient boxes. However, raisins have a GI of 64 which is right up there with ice cream.