The Fascinating Link Between Walnuts and Weight Loss
Is there a link between Walnuts and Weight Loss? The answer is yes. You might also want to ask, can a fatty acid really help you reduce your weight? Well, let’s find out in the next few paragraphs!
The following are the fascinating links between walnuts and weight loss:
Have omega 3 fatty acids
Well, you must know that there are studies that have revealed that not having enough of this essential fatty acid can actually inhibit weight loss. And this essential fatty acid also promotes blood circulation which leads to the enhancement of the fat burning ability as there is increased blood flow to the muscles.
Walnuts benefits include omega 3 fatty acids which provide our body with a wide range of health benefits. Firstly, they are known for their cardioprotective properties. Omega 3 fatty acids prevent our heart from beating erratically, thereby providing sufficient blood circulation and oxygenation to other systems of our body.
Prevent unnecessary clotting
Omega 3 fatty acids are known to prevent unnecessary clotting of the blood inside the arteries. Traveling blood clot or embolus is the most common cause of cardiac attacks in the world.
Also, these essential fatty acids are known to improve blood cholesterol levels by lowering down the LDL (low-density lipoprotein), which is bad cholesterol and by raising the levels of HDL (high-density lipoprotein) or the good cholesterol.
Low levels of LDL means the decreased risk for developing arterial plaques that lead to atherosclerosis. Diabetic individuals can also benefit from the healthful walnuts benefits. A study published in Diabetes Care shows that diabetics who include a daily ounce of walnuts in their diet showed significant improvements in the cholesterol profile.
Improve your health
The walnut tree is regarded as the oldest tree food so it’s not surprising that there are many walnuts benefits for your health. This fact is supported by the archeological discovery of petrified walnut shells. Using carbon dating technology, archeologists were able to date back the walnut shells 8,000 years ago during the Neolithic period.
Roman history also indicated that the walnut is the Royal Nut of their god, Jove, indicating a long and interesting history of walnuts benefits. Originally from Persia, the walnuts were brought into the United States by the Franciscan Monks in the early 1800s and were grown in Central California.
As a matter of fact, ninety-nine percent of the commercial English walnuts supplied in the U.S. today are produced in Central California. Central California is also the major supplier of English walnuts (65%) in the world.
Walnuts benefits may seem hard to obtain because they are hard nuts to crack, but they’re the kind of nuts worth cracking. They are hard on the outside, but they are definitely yummy on the inside. And what makes them even yummier is the fact that the hard nutshell swathes a kernel that’s packed with the essential nutrients needed by our body to function well.
Have higher levels of fats
Generally, nuts have higher levels of fats. A 1/4 cup of walnuts contains approximately 16.30 grams of fat. Nevertheless, don’t fuss. Although walnuts are high in fats, only 1.53 grams of the total fat are saturated fat and the rest are polyunsaturated and monounsaturated fats.
One of the walnuts benefits is they are excellent sources of Omega 3 fatty acids. Quarter-Cup walnuts provide approximately 94.58% of Omega 3 fatty acids. Omega 3 fatty acids are polyunsaturated essential fatty acids, in the sense that they can’t be produced by our body, which is why we get them from dietary sources like walnuts.
Not only is omega 3 beneficial for the heart, but it can also be good for our brain, another walnuts benefits. If you take a good look at a walnut, what do you see? You may see that it resembles like a wrinkled brain right? Well, nature didn’t do that to a walnut just for nothing. It was made that way to remind us that walnuts are excellent “brain foods”.
Did you know that 60% of our brain is made up of structural fats? Yes, fats. And in order for our brain to perform its cognitive functions normally, it needs all the essential fats it can get, in this case, Omega 3, from dietary food sources like walnuts. Also, did you know that walnuts benefits stemming from omega 3’s may help prevent neurodegenerative diseases like Parkinson’s and Alzheimer’s disease?
Sources of protein
If you are worried that walnuts are high in fat, then you should not worry so much because they mostly contain good fats, primarily the omega 3 fatty acids. These good fats are known to help lower the bad cholesterol in the body so do not feel too guilty in having to consume much of the dishes that contain walnuts. It is also important to note that walnuts are also known to be better sources of omega 3 acids since they contain more of this good element compared to other types of nuts.
Reduce the risks of heart disease
There have also been a lot of studies that indicate that walnuts should also be included in the diet of a person who wants to reduce the risks of heart disease. This is because blood vessel elasticity is improved, thus, helping avoid plaque accumulation in the blood vessels.
Although these pieces of evidence show how useful omega 3 is to weight loss people should put emphasis that this essential fatty acid is needed for the body to be healthy. It is true that omega 3 and weight loss are linked but this essential fatty acid can also help reduce heart disease and lower cholesterol.
Contain a substantial amount of calories
Walnuts also contain a substantial amount of calories. This can be very helpful to those who are underweight. They can try including walnuts in their routine diet as it will help them get the required amount of calories. As for those who want to decrease their caloric intake, taking walnuts in moderation is fine.
Conclusion
Walnuts can be eaten as snacks and get you revved up if you want a quick but not messy snack. You can easily buy packages of walnuts and can easily bring them in your bag or purse. Aside from eating walnuts as is, they are also great additions to dishes.
How To Snack Smarter When You’re Watching Your Portions
Eating snacks can be quite tricky, especially if you’re not used to controlling portions, not just with meals but also with snacks. Oftentimes, it’s easy to lose track and overeat on healthy snacks. But it’s not something you can’t fix with smarter ways of eating. Listed below are the 8 tips you can follow for smarter and more controlled snacking habits.
Avoid Liquid Snacks
Whether you like it or not, fruit drinks or any mixed drinks for snacks won’t make you feel full. They may be right portions but finishing it in one gulp or two can really make you grab for another which is bad. The only liquid you should be drinking often is water and only water.
As much as possible, snacks should be in solid form. Not only do they make you chew, but they also make you feel full much quicker. Just take your time eating and drink plenty of water. After all, crunchy snacks make you feel a little more full than soft ones.
Never Eat While Multi-Tasking
Just like how you eat popcorn in the movies, you just can’t stop eating until it’s all gone; and when it is, you might even grab some from your seatmate, if they’ve still got some left. All the action and talking gets you in a trance that you aren’t so conscious about just how much you’ve already eaten. And that’s really bad.
Now, this can be a problem for you when you’re watching your portions. There’s a high tendency for you to overeat when you’re watching a movie or doing something else that grabs most of your attention because you unconsciously pop one after the other. So it’s better to eat with focus or not at all. It’s better if you eat before or after you watch that new action movie.
Get a Smaller Bowl
Now, this might seem a little weird but it definitely works. Think about a bowl so small, you just force everything to fit inside it. When you’re watching your portions, a small bowl can help it make look like it’s already a lot; but in reality, it’s just the right amount. With smaller bowls, you first start to trick your mind that you have more than enough for your meal.
Smaller bowls also don’t tempt you to add more just to fill it in because you simply have no more space. A smaller bowl and a huge amount of discipline will definitely help you control your portions. After all, they’re snacks and not meals, so they’d most probably be more appropriate for bowls.
Choose Chewables
Not those vitamins you hear on TV or see on ads, but snacks that make you chew and chew non-stop until it gets finished. But not just that, you need to thoroughly chew your food. According to lots of studies, chewing much more slowly helps trick your brain that you’re full.
The best chewables that lets you chew thoroughly are nuts, namely almonds, cashews, and peanuts, crunchy vegetables like celery, fruits like apple, and kale chips. These kinds of snacks have that crunch to keep you chewing until they’re fine bits and piece. What a great way to trick your brain while enjoying a good crunch.
Get that Fiber
If you’re the type who gets hungry easily, you should definitely have fiber in your snacks. One study showed that having fiber as snacks also helped them lose weight. People also felt fuller with these type of snacks. Additionally, your bowel movements are also better. Win-win, right?
Perfect examples of high-fiber snacks are oatmeal, sweet potatoes, kale chips, prunes, bananas, apples, mangoes, and strawberries. Vegetables like broccoli, beets, carrots, and spinach are also great sources of fiber. Beans and legumes are also a great source of fiber. Nuts, too, are also rich in fiber. Mix and match these foods for a vibrant-colored snack.
Stick to Your Eating Schedule
There are just those times where you start to feel like you’re hungry. But are you really? A key to a successful diet is to stick with your eating schedule. If you eat way too early or way too late after the scheduled time, the tendency is you’re not going to follow your portions or even your diet.
To avoid this kind of mess, you can set up alarms to remind you that’s it’s snack time. When you feel like eating earlier than that, try to fight off the urge. This develops into a good habit that’s pretty hard to resist in the long run. Just remember that discipline will get you somewhere.
Go for Combo Snacks
Just a bit of everything can be overwhelming enough to make you feel full. A mix of a few proteins like almonds and peanuts with two or three pieces of crackers finished off with a few grapes can be a well-balanced yet diverse snack that could also be fun.
The differences in texture and sizes of these snacks can be a joy ride for your palate each snack time. You can also try mixing up high-low combinations like a good portion of avocado plus some kale or sweet potato chips can do the job. Regardless of what combination you choose, mixing the different foods relative to your portions will also keep your snacks interesting.
Rest Up
It may seem like this isn’t connected to smarter snacking but it is. In fact, it has a significant effect on your snacking habits. If you lack rest, you’re most likely to eat more than you should; ruining your diet, altogether. You can either have a higher tendency to eat more during unusual times or not eat at all. Lack of sleep also leads to lack of appetite because you’re just more focused on when you can get a good night’s sleep.
Lack of sleep can also give you stress that ultimately leads to stress-eating. You trick yourself into thinking you deserve more food than more sleep. So as much as possible get more hours of sleep than calories. You don’t want to ruin your diet and your sleeping patterns, right?
Conclusion
All of these tips all require one thing: discipline. Regardless if you’ve followed all these tips, you still need to be disciplined enough to watch over what you eat and how much you’ve been eating. Good habits for good health.
The Ketogenic Diet popularly known as Keto diet is known to be one of the best ways to lose excess fats from the body. It has proven to work out for most people, but this doesn’t mean that it is meant for everyone. Before beginning the Keto diet, you should consult either your nutritional doctor or health practitioner on whether you are fit to be on a keto diet or not.
This will save you the impending health disaster waiting to happen as soon as you embark on the diet. Below are some of the 9 reasons that signify that keto diet is not for you.
1. If you are a pregnant mother
Pregnant mothers are often required to have enough calories both for their sake and the sake of their babies. This means that you cannot be on keto simply because the main aim of the diet is to reduce your calorie intake so that your body may undergo ketosis. You should make sure that you avoid the diet and continue your calorie intake. A normal weight woman is required to consume about 1,800 calories, and yet a ketogenic diet requires you to consume only 20g to 25g. This is little than the stipulated amount. It may thus end up causing problems with your pregnancy.
2. In case you have an eating disorder
When dealing with a ketogenic diet, one of the most important factors is to maintain your food quantities. This means that you will be on a strict diet which includes cutting out too many carbs as well as eating a specific amount of proteins. Your fat intake should also be monitored closely so that you don’t end up eating excess or fewer fats. The worst part about the keto diet if you have eating disorders is that you may end up eating more than you should thus increasing your weight or you may eat less than required and stop ketosis.
3. Once you discover you don’t eat meat.
If you know you don’t consume meat either because you are a vegetarian or a vegan, then you should not attempt keto diet. This is because you will have a problem along the way. Most foods in the ketogenic diet contain meat. This means that you will have to consume a lot of both red and white meat to survive ketosis and reduce weight. If you start excluding meat from your ketogenic diet, then you will be cutting off a huge part of the most important macronutrients needed for ketosis. This will start having an impact on your health after a while.
4. If you have a high insulin level in your body.
Every human body has two very vital hormones. This is the insulin hormone and the glucose hormone. It is important that you maintain their levels without compromise. This is why if you realize you have high insulin in your body, you should stay away from the Keto diet. A ketogenic diet will worsen your condition since it often raises the levels of insulin by minimizing that of glucose. High level of insulin often leads to obesity and other health diseases that can turn severe.
5. Once you discover you have low fats.
Having adequate fat in your body is very important for a number of processes. High fat rate, on the other hand, tends to increase your chances of developing heart disease and high blood pressure. You should thus make sure that you have the right amount of fats in your body before you begin your keto diet. Make sure you consult your medical doctor about your body’s fat rate and if it is low, keep off the keto diet.
6. Those who are used to high-intensity workout.
Exercising while on the keto diet is highly recommended. This is because you not only get to lose your weight but also shape your body. What is not recommended is getting involved in a high-intensity workout which requires too much energy. This will require you to let go of the diet for your body to be able to adjust and function optimally.
7. Menstruating women.
The last thing your body needs while on a keto diet is stressful conditions. This is because they tend to cause either hormone imbalance or trigger a certain health problem. Menstruating women are categorized to be undergoing a stressful and normal biological process meaning that they are not required to be on a keto diet at any point of the process.
8. Individuals who have insomnia or sleeping problems.
One of the main requirements for your body to undergo ketosis is adequate rest which is mostly characterized by sleeping. This makes the body to work optimally while burning the excess fats. This means that if you have sleeping disorders, you will not be able to have enough rest during ketosis. This will end up reducing your chances of having safe ketosis and burning fats at a good rate. You should thus keep off the keto diet.
9. If you are breastfeeding.
Just like Pregnant women, lactating mothers also require all nutrients in the body for them to undergo a safe lactation period. Remember that the nutrients will be transferred to the baby via the milk and so if there are no adequate carbohydrates the baby might not have enough strength required to function optimally. A lactating mother should thus ensure that she maintains eating a balanced diet that doesn’t lack any nutrients especially any of the macros. Since the keto diet lacks carbohydrates, she should not have it.
Conclusion
As much as the ketogenic diet is one of the most effective ways of losing weight that is not harsh but natural, not everyone is cut out for it. The above groups of people have been known to be at risk if they undertake a keto diet. This is because their bodies are either undergoing a process that cannot handle the keto diet or are just generally don’t have the required components to allow them to initiate ketosis successfully. You are thus advised to check up with your medical doctor or fitness practitioners before you start a keto diet.
10 Cardio Kettlebell Workouts That Will Crush Calories
Kettlebells are similar to dumbbells used in fitness centers and boot camps for physical strength endurance training and other incredible workouts. They use explosive movements that stimulate abdominal contractions. So, while you are building stamina, you are also working out your abs. Here are 10 effective Cardio Kettlebell Workouts That Will Crush Calories
1. Kettlebell Cleans
To do cleans, first stand straight and space your legs out apart at about shoulder width. Rest your set of kettlebells in between your feet. Next, bend down slowly at an angle to pick up the bells using a backhand grip while at the same time ensuring your back is straight. Raise the bells explosively by going to a standing position and pulling them up, and then around your shoulders. Finally, perform the reverse motion to place the balls down.
2. Kettlebell Squats
Place your bells on the floor directly in front of you, and slightly within shoulder width. Using a forehand grip, bend down with your back straight and grip the bells, slowly pulling them up and around your shoulders. Make sure at this point the bells are at chest level. The actual exercise is to squat down and up with the bells at that position and height. The key thing is to ensure your back is straight at all times.
3. Kettlebell Swings
To do kettlebell swings, put just one bell on the floor directly in front of your right hand. Pick the bell up normally with a forehand grip and go into a standing position, holding your bell in between your legs and below your groin. Swing the ball back behind and under your legs with your right-hand firm on the grip and your left hand grabbing it slightly for support.
As the momentum swings the bell back up, use your force to push the bell higher to your chest level, keeping your hands straight while doing so. Follow the momentum and swing the kettlebell back down and under your legs, this time switching hands.
4. Kettlebell Jerk
This involves exercising one arm separately. Stand straight and spread your feet up to the length of your shoulder. With one arm, lift a kettlebell gradually up to the level of your ear. Raise it once more until it reaches your head and then squat. All the way, make sure that the arm and hand in motion correspond to the body. Make the last jerk and repeat the procedure.
5. Kettlebell Overhead Press
Pick up your kettlebell and bring it into the rack position, close to your body ensuring that your wrist stays straight and that the bell is resting in the ‘V’ made by your forearm and bicep. Brace down hard through your core, (think that someone is about to punch you in the stomach), squeeze the kettlebell handle as hard as you can and drive the kettlebell overhead.
During the press, you will rotate your hand so that in the top position your palm will be facing away from your body. At the top make sure that you lock out the elbow and that your shoulder is locked down and back. The kettlebell can be directly over the shoulder, or slightly behind, but not in front of the body. From here you need to keep your core braced, and reverse the movement and hand rotation coming back to the rack position.
6. Kettlebell Renegade Rows
With the regular 1 arm kettlebell row where you have one leg on the bench, renegade rows and their variations require you to use your entire core to keep your lower back straight and stable.
7. Kettlebell rack position
Start in the rack position, the same as mentioned above for the overhead press. You will need to brace your core like never before on this exercise, squeeze the KB handle tight and then start your descent.
8. Kettlebell Hard Style Breathing
This type of breathing is done when you use powerful and explosive movements while using kettlebells. During the exercise, you breathe in while swinging the kettlebell between your knees and breathe out when you use an explosive movement of your hip to swing it back to your chest height. This type of hard breathing is used to improve the power of movement.
9. Kettlebell Soft Style Breathing
Soft style of breathing is done while performing the classic style of kettlebell exercise. You do not use explosive movements while performing this exercise. Hence, it requires you to exhale while you swing the kettlebell down between your legs and inhale while you swing back the kettlebell to your chest height.
As your lungs get compressed during this downward movement, you exhale and when you swing back to your standing position, you inhale. So, this type of breathing matches your movement. It is better to use a lighter kettlebell for improving strength endurance while doing soft style breathing.
10. Boot camps using kettlebells
At a boot camp, you are encouraged to use kettlebells for burning calories, increasing movement and increasing endurance. As the exercises are performed in the open here, you feel more motivated. Also, at boot camps, all the exercises are done in groups. So, you feel inspired by your peers and strive to put in your best effort.
Trainers in a boot camp motivate you to use kettlebells for flexibility. Since multiple muscle groups are used while performing kettlebell exercises, you are encouraged to do these workouts.
Conclusion
Above all, kettlebells give you something that you normally can’t get from most weight based routines – functional strength. Functional strength is defined as a strength that can be used in everyday situations, not just to show off one specific move. Bench pressing 200 lbs is very impressive, don’t get me wrong, but it only provides a limited range of motion for those muscles that you’re working on. Adjust the angle just a little bit and you’re back down to 50 or 75 lbs.
With kettlebells, the specific types of workouts give you a range of functional motion while you increase your strength. More importantly, each exercise brings a variety of muscle groups into the routine rather than isolating specific muscles. The result is that your body works better as a single unit, rather than a conglomeration of individual pieces that don’t fit in with one another. Simply put, kettlebells are the ultimate muscle maximizer exercises because they allow you to maximize every different type of strength without limiting your range of motion. This makes these perfect for athletes who need to focus on strengthening their entire body.
Lose Weight by Eating More Learn The Surprising Truth About Reverse Dieting
When you talk about eating more to lose weight, it seems to be an impossible thing. But the main idea of losing weight is the reduction of calories in our bodies. But some people prefer eating more so that they may gain a specific body physique.
Reverse dieting basically involves increasing calorie intake in a very small quantity. The purer fact is that an individual will attain their best body physique at a really slow rate. This is through an increase in calories intake with a steady loss of fats which eventually leads to loss of body weight. The more time you spend in eating should be utilized in a high intake of calories in a less quantitative and stable increment for metabolic repair.
When people hear of this term, they think that this kind of dieting will make them stay lean while eating a ton of food. Other think that hunger will past for them, hence, eating more food will be a good idea.
Competitors who are preparing for a stage follow ultra-restrictive diets. But after the completion, some struggle to maintain their ultra-fitness/lean physiques. As a result, the metabolism slows down and the body starts to burn fewer calories. Due to food being in abundance, when competitors stop dieting and embark on eating again there metabolism starts to burn calories at a slow rate. This is how our bodies are wired.
Reverse dieting hacks into the above problem to reduce chances of metabolic slow rate to individuals with a restrictive diet. A study shows that individuals with a long history in dieting are very poor in losing weight. It also proves that a good percentage of individuals nowadays gain weight as opposed to losing. For stable weight maintenance, there should be a slower transition out of restrictive dieting to maintenance mode.
How Does Reverse Dieting Work?
It primarily implies a slow addition of calories at the end of a diet while maintaining your physique without any fat increment. It’s just a slow increase of calories intake up to a certain normal maintenance level, while the protein intake is kept relatively constant. Hence fat loss is maintained as you get satisfied with calories intake per day.
Instant calories drop may lead to loss of testosterone in men while in women it may lead to loss of menstruation as per the study. Some dieters are troubled when trying to bring calories back to normal after a long period of slow intake. Try to add small and stable extra calories on the normal daily intake for a positive result. Hence at the end of everything an increase of about 20-40 percent should realize depending on how you want it to be. People should learn how they can achieve their calories level and at the same time maintain it.
Who is Fit for Reverse Dieting?
Individuals who wish to restore their metabolism rate back to normal after a long restricted low-calorie diet should get more benefit from this article. It’s also useful for those who are seeking to lose their weight with minimum engagement into physical activities like the gym. Those who prefer eating well and enjoy working out and at the same time maintain their flexibility should have the same advantage.
People with yo-yo dieting history are able to apply reverse dieting in order to fix their wonky metabolism. One can wish to increase the metabolic rate while eating a large volume of foods to maintain leanness. As a result, people get comfortable with what they eat and at the same time focusing on a better health regime.
It’s also fit for any individual who is involved in high training and has a feeling of fatigue and low energy during day time.
If you hate your diet and you have an all-time low motive then you are on the right track of achieving a long term solution for your health dreams.
ADVANTAGES OF REVERSE DIETING
Prevention of Yo-Yo dieting
A perfect calories increase plan is better adherence as compared to a sharp calories increase adjustments. Better nutrition adherence is also realized.
You Cannot Overshoot Maintenance
After a deficit, shooting back to maintenance seems to be a popular strategy. This seems to be working but in a real sense isn’t a better way of doing it. The major problem here is to use a graph to estimate maintenance whereby it doesn’t make any sense. Hence you will find yourself overestimating which may be dangerous to your health.
Estimation is highly discouraged. In fact, assessing hunger and progress will enable us to avoid overshoot maintenance.
Increases Your Metabolic Rate
Slow calories increase allows us to stay lean at the same time eating more food. Some metabolic parts are believed to change as we consume more food. For instance, spontaneous movements that increase calories surplus which makes us consume more food without gaining expected body fat amounts.
High Potential of Losing More Fat
You will lose more fat when you continue practicing reverse dieting.
DISADVANTAGES OF REVERSE DIETING
It’s a very slow process. This means that if your calories intake were cut back many weeks ago, maintenance to a required level may be a difficult task. This will theoretically mean that your diet will be prolonged when still in calories deficit. This can lead you to a miserable situation if you haven’t adapted to the situation.
It also requires rigorous tracking. Taking into account of every single calorie you take may be a tiresome job.
Your food cravings problems will not be well solved. If you previously had serious diet restrictions, then it will be harder for you to consume much of these calories. And for it to make an impact on you, you have to consume more calories.
Conclusion
In general, reverse dieting is the best schemer to adopt when it comes to fat gain prevention. Some level of patience should be observed when dealing with this kind of dieting. It has the ability to repair metabolisms which have been damaged as a result of chronic dieting.
If you want to lengthen your life, you have to shorten your meals.
The fastest way to kill yourself is by eating more.
Continuously eating much food exhausts your digestive system by giving it no rest and keeping the other organs of your body working.
Akin to machines, these organs also have their lifespan.
By wear and tear, they also deteriorate through time.
Therefore, consider these 8 ways on how to convince your body that it needs less food.
1. Start with your mind.
Everything is a matter of mindset.
This includes your eating habits.
Your body can always adjust to whatever you give it.
All you need is to convince your mind that you can do it.
Mind over matter.
This still works.
If you want to really taper down on the amount of food intake, you should speak with your mind, reason out with it and set it to do according to what you want to be done.
Possessing control over your mind makes it easier for you to attain your goal faster.
Make yourself believe that what you are doing is for the good of your body and nothing else.
2. Eat less, taste more.
Eat less food and taste more.
This is what Zen Wellness believes as zen eating.
One thing that you battle with when you are eating is greed.
How so?
This is because when you see the food you love on the table, your mind tends to condition itself to have more of that food.
More food makes you eat fast.
However, what you are satisfying when you eat is not really the mind, but the physiologic need of the body to sustain itself.
So when you eat, don’t put too much of everything on your plate.
Get less of what you want to try and savor it.
Let the flavor play and linger in your mouth.
3. Eat only when you are hungry.
Listen to your body.
Don’t just blindly follow that 3-meals-a-day tradition.
Your body is in the best state to determine when it needs food or not.
You see, that 3-meals-a-day tradition is another mind conditioning thing.
Therefore, you tend to eat even when you’re not hungry.
Hunger, in its real sense, is the body’s cry for more nutrients as its supply is not sufficient to sustain the physical activities anymore.
Don’t eat when your body does not need it yet.
Listen carefully and supply only when it is needed.
This way, you are answering based on your bodily needs, not based on what traditional eating habits dictate.
4. It’s a matter of hydration.
Do you know what the body does when cells need energy?
Don’t answer immediately and say, “It signals the brain to feel hungry.”
Well, that’s not what really happens, when your cells need energy, it uses up the energy stored in the excess fats of your body; thus, you can really last a day without food.
So when you think you are hungry shortly after eating, don’t grab a doughnut immediately.
That’s probably your hypothalamus telling you that you need to hydrate.
Therefore, drink water instead.
You will be surprised when your “hunger” feeling is satisfied.
So before you grab a bite, drink first.
You’ll be surprised because it does wonders.
5. Chew your food properly.
Have you ever heard about the Chewing Diet?
This was introduced by Horace Fletcher as a diet method by chewing food 32-80 times then spitting out the residue.
Myth or not, this could work.
However, you don’t need to spit out what’s left after chewing.
Chewing your food properly facilitates easier and faster digestion which enhances faster and easier absorption of nutrients by the body.
When this happens, the body signals the brain that what it needs is already given, leading the brain to feel satisfied.
Plus, chewing your food 32-80 times makes you eat slowly.
It can make you eat less as well.
6. Reason with your cravings.
Cravings are temporary.
Satisfying them also has temporary results especially if your cravings are for sweet snacks like chocolates and ice cream.
According to Eat Right Now, cravings are associated with food addiction which is a brain issue.
Every time you eat something sweet or salty, “feel good” chemicals are released by the brain.
Thus, you tend to long for it again.
Remember, the primary purpose of eating is not to satisfy the brain but to supply for the physiologic needs of the body.
So before you give in to your cravings, reason out first.
Is it really going to give your body what it needs?
7. Do what’s best for your body.
Eating is a health issue, not an addiction or feel good issue.
Therefore, eat what you need, not what you want.
Give in to hunger if your body really needs it to sustain itself, not just to satisfy temporary cravings that could cause you to store extra fats.
Listen carefully to what your body is telling you and respond accurately.
Your body has a built-in system of functioning.
Hunger, thirst, and others are just signals that some nutrients are needed inside that should be supplied by food or water.
Always choose to respond right when it comes to your health.
8. Choose to live a healthy lifestyle.
There are some absolutes in health that you just cannot break like eating nutritious food, brushing your teeth, exercising regularly and having enough sleep.
In short, you should always choose to live a healthy lifestyle if you want to live long.
Besides, you lose everything when you lose your health.
You endanger your life when you compromise on the basics of a healthy lifestyle.
It’s true that healthy foods are not that delicious as compared to your favorite sweets, but that’s what your body needs.
The good thing is that you eat lesser when you eat healthy “not delicious” food.
Conclusion
Your body does not survive only with food.
It only responds to how you condition it.
Condition it to eat less and you’ll survive with it.
You just need to convince your brain that you need less food than what you actually partake.
Besides, eating less is saving your life as you do not tire out your organs in digesting what you put inside.
Did you know that even a whiff of freshly baked cookies might be responsible for your weight?
Or even though, you didn’t touch those Cinnamon Buns at work, just smelling them nullified your effort at the gym today.
Yes, you read it right, smelling food can make you gain weight.
It might sound absurd to you at first, but in a recent study published by Cell Metabolism, researchers of UC-Berkeley have claimed that the sense of smell impacts our metabolism and results in obesity.
Our weight largely depends on two factors – our food intake and energy expenditure.
Maintaining a balance between them is no easy task, and our brain is at the center giving directions to organs as well as neuronal inputs.
We are designed to respond to these inputs for survival and healthy living.
The study which was conducted on mice revealed how the olfactory sense is related to metabolism.
These inputs play a crucial role in determining what to store and what to expand.
Researchers observed that mice with an enhanced sense of smell gained more weight than the control group on the same diet.
Here are the 10 ways in which smelling food can cause you to gain weight:
1. Impact on metabolism:
We all usually have a skinny friend who doesn’t get fat, no matter what they eat.
With this new revelation on the role of smell in determining the metabolic rate, we might have a partial answer.
Energy released by our body depends on olfactory inputs as well.
You might be craving for carbs if you are on a controlled diet, therefore heightening your sense of smell.
Slow metabolism is a result of the brain deciding to store fat rather than burn it off.
2. Urge to eat more:
Cookies, fresh bread, fried chicken, apple pie, popcorn, and steak, there is one thing in common to these mouth-watering dishes.
These food items smell fantastic!
It becomes difficult to stop ourselves from taking a bite.
The bite then becomes two, and before you know it you have gorged in on four pieces of fried chicken!
Yes, smelling these food items is what caused you to eat more than you wanted to.
It is what makes them so tempting, a dual assault on your taste buds and sense of smell.
3. Crave for calories:
Despite the effort to achieve that fitness goal we have been chasing after since long, we often go weak in our knees.
The concept of a cheat day is quite popular, and we decide it is okay to have a good meal once in a while.
This craving for calorie-loaded food is partially decided by our olfactory senses.
You might have noticed that nothing on your diet plan smells great.
When we go days without pleasing our sense of smell, it demands attention.
It sends stimuli to our brains to get what it needs.
Thus, forcing us to add food that smells great to our diet.
4. Skip on water:
We are primarily made up of water, an adult’s 50-65% body weight is water.
Yet, we need a mobile application to remind us to drink water.
Have you ever wondered why it is so difficult to keep up with your daily intake goal?
What if water was not odorless?
We tend to pay more attention to items for which we get positive input from multiple senses.
Water gets no support from olfactory or taste receptors.
Water suppresses our appetite.
If you are trying to lose weight, have it in plenty.
You can also avoid liquid calories by drinking more water.
However, in this case, it’s the lack of smell that is impacting your weight.
5. Suppress brown fat burning:
Not all body fat is the same.
White fat is the primary fat of our body and it surrounds the internal organs, whereas, brown fat is present as several small fat droplets and is concentrated in some regions.
White fat acts as an energy reserve, while brown fat burns easily.
We need exercise to convert white fat to brown, and mind you, it is not an easy task.
When we smell good food, our olfactory input to the brain conveys a message that you are comfortable.
We believe it, and we relax.
The nerve system that governs the flight-or-fight stimuli goes into slumber, and with it the brown-fat burning program as well.
6. Tempt for favorite food:
According to research published by the Oxford Academic, obese individuals have higher preference and sensitivity to the odor of chocolate.
Energy-dense food attracts these individuals.
We can safely say, that it is the taste and smell appeal of a food item that brings it to our list of favorites.
It brings along an uncontrollable desire to consume the food.
The aroma of coffee is a classic example, and a coffee connoisseur sometimes operates solely on this sense.
7. Imagine food smells:
A lot of us associate the pleasure of food to its smell.
We might not be able to get that great aroma everywhere, but we sure do remember how it made us feel.
Body Mass Index (BMI) is correlated to how well you can imagine food smell, revealed research at the Yale School of Medicine.
Imagining food and food smell triggers craving in human beings; these cravings encourage food consumption.
In conclusion, it’s not just smelling food that impacts the weight, but also the thought of it.
8. Resist nutritious food:
We dread having broccoli as kids, and we desire peanut-butter sandwiches.
We are often asked to gulp that glass of milk while covering the nose.
An interesting observation is that no food in our diet plan prompts us to sniff it once.
Smelling food that tastes good, in turn, makes us resistant to nutritious food that lack the odor appeal.
Over time, our intake of nuts, grains and green vegetables is expected to fall.
9. Stress and food:
Each one of us gets stressed once in a while.
We might be religiously following the diet, but stress can prompt us to skip the regime.
Imagine you are just out of a stressful meeting, and you enter the cafeteria.
With the aroma of pizza wafting through the air, we are most likely to give ourselves a break and go for that calorie-loaded slice in this scenario.
The mere knowledge of this possibility is bound to make you think twice next time you find yourself in this situation.
10. Motivation:
Undoubtedly motivation to workout is scarce to find.
Every time you push yourself at the gym, you wish for immediate results.
While all good things require patience, it becomes difficult to find the right motivation or rather sustainable motivation.
Smelling food tampers with this motivation and can be an enemy to your waistline.
Conclusion:
There is still a long way to go in determining the scientific implication of this finding in the human world.
Can we imagine a world where some people will have their olfactory senses suppressed to help them deal with obesity?
Or where those who are underweight can benefit from a heightened sense of smell?
Further research in this field could be ground-breaking.
It will impact the way we perceive food and provide an answer to why the same fitness regime works for a few.
Meanwhile, you may ponder on the question – to smell or not to smell?
10 Popular Weight Loss Pills and Supplements Reviewed
We all want to shed pounds so as to achieve the figure which we have always dreamt of. There are lots of weight reduction drugs on the market at present, but most of them come with unwanted side effects. However, you will nevertheless find some authentic weight loss pills and supplements out there which will deliver the goods for you without causing any apparent side effects.
These supplements do not consist of any chemical ingredients that can be detrimental to your health. In the following paragraphs, we will talk about the top 10 popular weight loss pills/supplements reviewed worldwide.
1. Garcinia Cambogia Ultra Slim
This particular Garcinia Cambogia extract has become immensely popular these days. In fact, the manufacturer is finding it tough to cope with the demand of this weight loss pill. It is an effectual 100% natural weight reduction pill which derives effectiveness from as many as 12 organic fat burning components which have been verified to provide outstanding fat loss effects.
This pill consists of thermogenic boosters, fat metabolizers, a fad binder, stimulants, not to mention an appetite reducer as well. It is the multi-approach formula of the pill which provides Garcinia Cambogia with an edge over the majority of the similar diet medications on the market at present.
Pros: i. Suppresses hunger. ii. Controls cravings. iii. Prevents emotional overeating. iv. Minimizes fat production.
Cons: i. If overused, can lead to serious health conditions.
2. Caffeine
We all love this ingredient and it is, in fact, the most-used psychoactive drug on the planet right now. Numerous individuals ingest it on a regular basis. In excess of 90% of the adult population in the US makes use of caffeine regularly.
These are usually derived from tea leaves, coffee beans, kola nuts, yerba mate, and yoco. It takes approximately 45 minutes for our system to absorb caffeine after consumption. Apart from enhancing our cellular activities, caffeine likewise helps us to get rid of exhaustion as well as lack of concentration.
Caffeine helps to stimulate our central nervous system. It also enhances the levels of adrenaline in our bloodstream thus helping to mobilize fat as fatty acids from the tissues. This ingredient also helps to enhance your workout performance, thus enabling your body to burn off more fat and calories.
Pros: i. Helps to promote metabolism and enhance the fat burning process. ii. Makes you more alert and focused. iii. Helps to keep you awake.
Cons: i. If used for a longer time, it can bring about adverse effects.
3. Cellucor Super HD
Cellucor happens to be an in-demand brand in the sports and fitness industry at present. This weight reduction fat burner mentioned here is an astounding product from the company and consists of ingredients that help to promote quick weight loss. The most notable ingredient present in its formula happens to be SlimPro which makes this product stay ahead of the competition.
Pros: i. Helps to enhance the fat reduction process. ii. Comparatively inexpensive. iii. Aids in promoting metabolism. iv. Consists of certain nootropics.
Cons: i. Does not contain many of the most effective fat reducing ingredients. ii. It is not possible to consume larger doses because of the high amounts of caffeine.
4. Hydroxycut
This particular fat loss supplement has been on the market for more than 10 years and is amongst the most used weight reduction supplements on the planet. You’ll come across several different types of this supplement out there, and the most typical one is known as “Hydroxycut”. This supplement consists of a number of ingredients which are known to aid in weight reduction including caffeine as well as several other plant extracts.
Pros: i. Causes a significant weight loss within only a few months. ii. Lots of positive reviews from the customers. iii. Simple to use. iv. Comparatively inexpensive. v. You’ll come across stimulant free options as well.
Cons: i. Several side effects have been reported.
5. Orlistat (Alli)
This one happens to be a pharmaceutical medication which you will find over-the-counter under the name of Alli. This weight reduction pill is going to work by preventing the breakdown of excess fat in the gut thus averting the consumption of an increasing number of calories from fat in the long run. According to a particular study, it was found that Orlistat was responsible for boosting weight reduction by as many as 6 pounds within only two months.
Pros: i. Available over-the-counter. ii. FDA approved. iii. Simple to use. iv. Blocks the absorption of fat and thus helps to reduce the calories consumed. v. Clinically verified.
Cons: i. Might lead to unwanted side effects. ii. Weight reduction can be a bit slow.
6. JetFuel Original
This astounding fat loss supplement from Gat happens to be a top-notch fat loss process formula which has been created for providing energy for an extended period, optimizing concentration as well as fat burning, and also enhancing stamina. Every serving consists of capsules which are infused with MCT-oil that can enhance metabolism as well as the fat burning process for optimum effects. The JetFuel Original weight loss supplement will enable you to get enhanced stamina for working out plus develop lean muscle mass.
Pros: i. Improves the metabolic process as well as fat burning. ii. Provides capsules which are infused in MCT-oil. iii. Enhances stamina for performing workouts.
Cons: i. According to some users, they did not get the desired results after using this supplement.
7. Androshred
This supplement from XPI formula happens to be an advanced fat burning solution which has been designed particularly for the males out there. The ingredients have been created for supporting healthy testosterone levels and they have also been verified clinically. This weight loss supplement enhances fat reduction while boosting energy and vigor at the same time.
Pros: i. Ingredients have been tested clinically. ii. Intended exclusively for the males. iii. Enhances vitality and vigor.
Cons: i. Can lead to unpleasant side effects in the long run.
8. Slimvox
Slimvox is our next fat loss pill in this comprehensive list of weight reduction supplements and it is created particularly for the women. It comes with nutritional synergistic compounds which makes use of an innovative formula to induce weight reduction.
Each and every serving provides Green Coffee Beans Extract, Ginger, Raspberry Keynes as well as Irvingia Gabonensis for simple and fast results. The compounds have the ability to differentiate female physiology and help to burn fat at the fitness center. It consists of caffeine which helps to suppress appetite and minimize blood sugar levels as well.
Pros: i. Stimulates the suppression of appetite. ii. Helps to burn fat while working out at the fitness center. iii. Consists of nutrients synergistic compounds.
Cons: i. Some users have complained that this product does not provide the desired results even after using it for a long time.
9. Apidren
This happens to be a clinically verified powerful formula manufactured by Nuteipharm. It is an organic and safe weight reduction pill that makes use of ingredients like Sphaeranthus Indicius and Garcinia Mangostana which consist of powerful weight reducing abilities. On top of this, Apidren can boast of having numerous positive reviews from users across the globe.
Pros: i. Contains Cardislim which happens to be a patented blend of Sphaeranthus Indicus as well as Garcinia Mangostana. ii. Helps to manage weight and enhance heart health as well. iii. Comes with powerful weight reducing effects.
Cons: i. Somewhat pricier than the other similar products on the market.
10. Roxy BPI Sports
This one is an extremely simple and active 7-ingredient formula which consists of popular ingredients for weight reduction like caffeine, ginger, and Yohimbe which help to stimulate the central nervous system for effectual weight reduction. The pill has been encapsulated in a specially made and seasoned softgel liquid system while every single dose provides you with enhanced absorption as well as bioavailability for better outcomes.
Pros: i. Consists of ginger, caffeine, and Yohimbe. ii. Makes use of an innovative 7-ingredient formula. iii. Provides better absorption and bioavailability capabilities.
Cons: i. No cons as such.
Conclusion
After going through the top 10 popular weight loss pills/supplements reviewed across the globe, it should not be difficult for you to accomplish your weight loss objectives successfully. It is definitely worthwhile to invest your money in these weight loss supplements and pills given that they will enhance your fat burning process significantly. However, there are likewise other supplements available on the market that you might also consider as well. Use your own discretion to find out which one is working for you.
Top 10 Iced Coffee Protein Shake Recipes for Weight Loss
These recipes for weight loss contain almost all antioxidants plus other nutrients that will activate your ability to lose weight and burn fat. Studies prove that caffeine aids the body to burn fat. It also shows that the same caffeine speeds up the metabolic rate.
If your rate of burning calories is higher, then your chances of losing weight are higher too. The normal cup of coffee you take every morning has a great impact on your body health. But this healthy effect is reduced with the increase in flavor (artificial flavors, sugar, and cream) in your cup of coffee and as a result, you are endangering your own body.
The best way of enjoying your coffee is by adding proteins. Proteins will increase your level of satisfaction while the caffeine in the coffee will, on the other hand, deliver weight-loss benefits.
Coffee plays an important role in our body hormones. It increases adrenaline secretion in the body. As a result, the level of adrenaline in the bloodstream is increased. This adrenaline triggers the fat tissues hence releasing fat. The fat is then used in energy generation in our bodies. As per the research, body temperature rises as you take coffee. This positively increases the body metabolic rate. And as a result, gaining a healthy body is confident assurance.
What to consider when preparing a protein shake
For a perfect taste, you may consider adding the following ingredients in your protein shake. Start with a liquid coffee, add non-dairy milk for a creamy taste and your favorite protein powder that provides extra nutrients and it will also keep you full for longer. The protein should be shaken well for super sweetness. Add some green packs for fiber and calcium such as kale and spinach. Raw cacao is perfect too to add as it will give you a mocha flavor.
Consider adding cinnamon for a smoothie taste and it also helps in weight loss. As per the study, consumption of cinnamon regulates blood sugar level for less fat storage. In ddition of adding coconut oil is a rich source of fat, hence, will help you feel full. This oil will increase your energy level and boost your metabolic rate and immune system too.
The top 10 Iced Coffee Protein Shake Recipes for Weight Loss
1. Banana Iced coffee protein
It is suitable for your daily exercise and craving carbs. It is best for breakfast for burning off during day time. For extra creaminess, you can add unsweetened almond milk for this type of shake. It’s high in protein and low in calories.
Ingredients:
• 2 cups of Ice
• 1 cup of unsweetened Almond Milk
• 1 cup of cold brewed coffee
• 1 frozen banana which is chopped
• 1 scoop Protein powder
Instructions:
In a blender, mix all the ingredients and blend them till they are smooth (steadily add Ice till you get your best like). You can add plain greek yogurt to make it feel richer. You may also use peanut butter in place of greek yogurt.
2. Vanilla-Latte Protein Smoothie
It brings in vanilla. It’s rich in protein due to protein powder and greek yogurt. The coffee will keep you going from morning till afternoon. Protein will make you feel full and hours of satisfaction.
Ingredients
• 1 cup of vanilla almond milk (unsweetened)
• 1 scoop of vanilla protein powder
• 1 cup of frozen banana
• A teaspoon of espresso powder/instant coffee powder
• A ¼ cup of coffee flavored yogurt
• ¼ teaspoon of pure vanilla extract
• A cup of crushed ice
• Sweetener/honey/sugar for the test (personal preference)
Instructions:
Put all the ingredients in your blender. Process it till get smooth. It’s now ready to serve.
3. Chocolate-Peanut Butter Coffee Smoothie
It replaces protein powder with peanut butter. The taste is more of a milkshake than that of a smoothie. It delivers healthy benefits to the body in general. It is recommended to use this peanut-butter coffee smoothie as it has lesser calories as compared to the regular peanut butter.
Ingredients:
• A cup of double-strength cooled coffee
• A cup of low-fat milk
• 1 tablespoon of peanut butter
• Ice cubs 2 cups
• 1 tablespoon of unsweetened cocoa powder
Instructions:
Take your blender and put the entire ingredients in. Blend them until there are no large pieces of Ice chucks. You can decide to serve it with peanut butter which is somehow warm to increase protein level. Milk can be substituted with any non-dairy milk of your choice.
4. Salted Caramel Plus Coffee Protein Shake
Ingredients:
• A cup of cold brewed coffee
• A ¼ cup of almond milk
• 1 cup of crushed ice
• 1/8 teaspoon of salt
• ¼ teaspoon of chocolate/vanilla protein powder
Instructions:
Add all of your ingredients to the blender and blend it till it reaches your desired level. The shake is ideal for your weight loss.
5. Pumpkin Pie Plus Coffee Protein Shake
Ingredients:
• A cup of frozen coffee
• 2 tablespoon of canned pumpkin
• A cup of coconut milk
•1 teaspoon of vanilla extract
• 2 tablespoons of fat-free whip cream
• ¼ teaspoon of pumpkin spice
Instructions:
Place all of your ingredients in a blender and blend it to obtain a smooth mixture. Put it in a glass and sprinkle some cinnamon to get extra flavor.
6. Mocha Protein Shake
Ingredients:
• 1 frozen banana
• 1 cup of fresh spinach
• 1 cup of strong coffee
• A ¼ cup of milk
• 1 cup of crushed ice
• 2 tablespoons of unsweetened cocoa powder
Instructions:
You must make sure that coffee and banana is chilled. Place your ingredients in a blender and blend until smooth. It’s a quick and healthy smoothie for breakfast.
7. Oats Plus Coffee Protein Shake
Ingredients:
• A cup of almond milk
• A cup of oats
• 8 cups of cooled black coffee
• 2 tablespoon of peanut butter
• 2 tablespoons of nonfat yogurt
• 1 cup of crushed ice
Instruction:
Put all of your ingredients in the blender and blend it to a smoothie level. You can decide to add a teaspoon of vanilla for flavor
8. Paleo-Vanilla Bean-Latte Protein Shake
Ingredients:
• 1 cup of strong coffee
• ¼ teaspoon of fresh vanilla beans
• A ¼ cup of coconut milk
• 1 teaspoon of maple syrup
• 1 cup of ice cubes
• 1 scoop of protein powder
Instructions:
Add all of your ingredients to a blender and blend it till it reaches your desired consistency. You may add yogurt /low-fat milk into your mixture.
9. Vegan-Coconut Coffee Protein Shake
Ingredients: • 1 can of coconut milk
• A cup of crushed banana
• 1 banana (frozen)
• 1 teaspoon instant coffee powder
• Unsweetened coconut flake
Instructions:
Put your coconut milk in your fridge overnight. Scoop solid part formed from the top. Beat the cream creamy for 5 minutes. Blend your ingredients in a blender until smooth. Pour it into a glass.
10. Caramel-Macchiato Protein Shake
Ingredients:
• 1 cup of low-fat milk
• 1 cup of coffee ice cubes
• 2 dates
Instructions:
Place all your ingredients in a blender and blend it until it is smooth. The result is the content of low-calorie protein fit for your health.
Conclusion
These top 10 recipes will be of great benefit when it comes to weight loss for men and women. Having a sweeter taste in your coffee isn’t enough. What is important is the content inside your coffee cup. Avoid sugary coffee as it’s a danger to your health. Lower your calorie intake by considering the above recipe.
