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Weight Loss


How Proper Dieting Can Prevent Chronic Disease  

By | Diet Tips\, Eating Healthy, Health and Fitness, Health Tips, Weight Loss | No Comments

This morning, Dr. Oz paid a visit to the Today Show to discuss a recent critical study published in the Journal of the American Medical Association by investigators at the Tufts Friedman School of nutrition. Researchers analyzed the information concerning what Americans consume and what kills them and found a strong correlation between certain foods and the risk of disease. Researchers discovered that 10 dietary factors could be attributed to 45% of the approximately 700,000 deaths from diabetes, stroke, and heart disease. 

The research shows that by just changing our eating habits we can significantly reduce deaths related to such diseases while also reducing the price of health care at the same time. The savings can be a lot since it is estimated that people spend around $80 billion on these conditions annually. 

Deaths from heart disease, diabetes, and stroke aren’t strictly due to consuming too much junk food. A lack of enough healthy and nutritious foods in our diets has also contributed to disease-related deaths. Below is a list of nutrient-rich foods you should add to your meals: 

Healthy Fats

Healthy fats are the omega-3 fats present in salmon as well as small fatty fish such as sardines. Research has shown that due to their anti-inflammatory properties people with high levels of these fats in their bodies have a reduced risk of heart disease and better brain health. The ideal daily serving is 250mg. By eating one salmon serving you can receive seven days-worth of healthy fats. 

Seeds and Nuts 

Nuts have fatty acids which are mostly unsaturated and healthy for your body. They also contain complex carbohydrates such as fiber, as well as proteins and other important nutrients. A recent study suggests that nuts may be essential for weight loss because that can help you feel full for longer. Researchers have discovered an inverse link between eating nuts and gaining weight over time. The Journal of the American Medical Association paper proposes that the optimum number of nuts in your diet is approximately five 1 oz servings each week. 

Plant Oils

Oils sourced from corn oils and soybeans contain polyunsaturated fats. You should replace simple sugars and animal fats with these fats. Dr. Oz is a major proponent of olive oil, which has mostly mono-saturated fats as well as other phytochemicals such as flavanols, though this was not evaluated in this particular study. The senior author of the Journal of the American Medical Association paper, Dr. Dariush Mozaffarian, who also happens to be the Tufts Friedman School of nutrition Dean, said that while we normally call these vegetable oils there are actually almost no literal vegetable oils. Almost every healthful oil is derived from nuts, fruits, or seeds: extracts from bioactive-rich foods which give rise to life.  

Fruits and Vegetables

Fruits & vegetables have a lot of fiber (unless they are juiced), phytonutrients, and prebiotics. The people who have lived to be oldest all ate plant-based meals, meaning that most of their diet was centered around fruits and veggies. According to this study, you need to be consuming approximately 14 oz of vegetables daily. This is approximately four servings of vegetables, which is equal to 2 cups of veggies prepared cooked or 4 cups of veggies prepared raw. You should also eat about three servings of fruit each day, which is equivalent to 3 cups of fresh fruit and 1 ½ cups of dried fruit.  

Healthy Meal

Whole Grains

Whole grains include foods like whole wheat bread, wheat pasta, and faro. They contain more nutrients than refined white grains and flours which are broken down at a much slower rate by the body so you don’t get a massive rush of blood sugar. The study states the ideal amount of whole grains is approximately 4.5 oz daily. For reference, one piece of whole wheat bread is about 1 oz, and one pasta serving is 2 oz. Be sure to read about the ingredients on the label of whole grain meals carefully since packaging can at times be misleading, and make sure you look for 100% whole grains while at the grocery store for a great source of nutrition. 

There are many amazing healthy foods we should be eating more of, though there are also some we need to cut back on if we want to decrease the number of deaths associated with diabetes, heart disease, and stroke. The following are foods you should be trying to cut out of your diet: 

Reduce Your Salt Intake  

Sodium is linked to elevated blood pressure and heart conditions. Fast food and junk food contain lots of salt making them the most likely culprit for how so many people consume too much sodium. Avoiding these foods can be helpful. If you’re used to consuming foods with lots of salt, it won’t be easy to quit, but there are many online resources available to help you manage your sodium intake. According to the research, the optimal amount of sodium is 2000mg every day, which is approximately one teaspoon of salt.  

Reduce Sugary Drinks 

These drinks include sports drinks, juices, and sodas. In this study, it is said that the optimum sugar intake is zero. These are empty sugar calories. The ideal drink to nourish your body is water. You can try drinking sparkling water if you think plain water is too boring. Tea and coffee can also serve as good sugar-free alternatives, just keep an eye on the ingredients to be sure they don’t have any added sugar and be wary of caffeine.  

Forgo Processed Meats & Unprocessed Red Meats  

Unprocessed red meats are not of extreme concern, in fact, according to this study, the least number of deaths were linked to unprocessed red meats, though moderation is always key so don’t consume too much. The ideal amount is said to be one 3 oz serving each week. Processed meats, on the other hand, have lots of salt, nitrates and other components that can put your health at risk. According to the World Health Organization, they increase the chances of having these conditions. Moreover, they elevate the risk of dying from a heart condition, diabetes, or stroke. The study says the optimum amount of processed meat is zero.  

Try leading a healthier life by following this guide. It will reduce the chances of you suffering from a chronic illness that can prove to be both painful and expensive. You can also save money because these diseases are very expensive to treat. Improve your quality of life by making healthy and nutritious dietary choices.

FitClub Keto Platinum

The Complete Lowdown on the Keto Diet 

By | Health and Fitness, Health Tips, Weight Loss, Weight Loss Supplements | No Comments

Looking young, staying fit and keeping healthy is all the rage these days which has led many to look for solutions in various new diets which are almost seemingly cropping up by the day. Keto, short for ketogenic, is one such diet people are experimenting with and it basically involves taking meals with a lot of fat and low amounts of carbohydrates. Physiologically, this diet boosts brain functioning while triggering weight loss through a process known as ketosis.   

Keto Diet Varieties 

There are basically four types of keto diets namely targeted, cyclical, standard and high protein alterations. The standard type encompasses an increased fat intake, a moderate amount of protein and a maximum carb content not exceeding 50 g every day. If you’d like to shed off some extra pounds but don’t have a very active routine, then this is the plan for you. 

The cyclic keto program, on the other hand, is meant for those active individuals such as bodybuilders and it essentially involves taking keto diets on designated days while maintaining your usual menu for the rest of the week. For example, you can stick to your normal meals during the weekdays and switch to a keto diet over the weekends. 

As for the high protein keto diet, the difference comes in the protein percentage which tends to be a little higher than that of your standard keto meal. While the latter has 75% fat with the protein content getting 20% of the nutritional pie, the former has 15% less fat and 15% more protein. All in all, the carb ranges between 20 and 50g in both cases. 

Finally, there is the targeted keto diet that is suited to those who are highly active or participate in high-intensity exercises. It is designed to provide the carbs hence the energy needed for such demanding physical activities and these meals are taken 30 minutes prior to the routine or exercise. 

In a nutshell, high protein and cyclical diets are great for bodybuilders and athletes while the other two options are for those who led an averagely active life. 

Top Keto Supplements You Should Try 

When looking for the right supplement, it’s important to look into what others have to say about it. For example, simply by reading FitClub Keto Platinum’s reviews you can gain insight into real people’s experiences with the product. 

FitClub Keto PlatinumPicking out the right product can but an uphill task in a market flooded with countless keto supplements but we’ve singled out the best brands to make things a little easier for you. Here’s how they line up: 

1)  FitClub Keto Platinum 

BHB, otherwise known as Beta-Hydroxybutyrate, is the formulation in the FitClub Keto Platinum that triggers an accelerated ketosis whilst naturally instigating weight loss without interfering with your body’s other physiological processes. It is an excellent choice if you’re for looking for an effective yet natural dietary supplement. 

Not only does FitClub Keto provide their customers with a stellar product, they also have tons of advice and recipes on their FacebookInstagram, and Pinterest pages regarding all things keto! 

2)  Perfect Keto 

Dr Anthony Gustin is the brains behind this ingenious new product that can be taken with milk, chocolate or a cup of coffee. Perfect keto is a professional and effective supplement devoid of any artificial contaminants such as chemical flavorings with the manufacturer instead opting for the natural, invigorating flavor of stevia. 

3)  Keto Force 

This supplement is so named as it is designed to instigate ketosis at a faster rate than most supplements of this kind. It’s not a bad alternative however it is quite costly while the taste needs a little work though you can soften the blow by adding a couple of drops of lemon or grapefruit to the recommended dose of three cups a day. 

4)  NutriGold 7-Keto 

This product incorporates 7 DHEA components that work hand in hand to elevate metabolism through increased burning of fat which is turned into useful energy. Aside from aiding weight loss, NutriGold also boosts the body’s immunity. 

5)  BulletProofKetoPrime 

KetoPrime works to increase carb digestion and fat burning by improving cellular metabolism with the product also serving to ward off fatigue, increase alertness, improve brain function and enhance bodily energy. 

Keto Diet Side Effects 

A few mild side effects- which last barely more than 7 days- of switching to a Keto include: 

  • Excessive thirst
  • Constipation
  • Being sluggish
  • Fatigue

That said, here’s a list of some of those ingredients you should be looking out for in good keto supplement: 

  • Beta-Hydroxybutyric acid
  • Creatine
  • Carnitine
  • Magnesium
  • Hydroxymethylbutrate (HMB) 
  • Fish oil
  • Potassium and Sodium
  • Chromium
  • Vitamin D

Are Keto Supplements for everyone? 

While it’s not a must that you use these supplements with a Keto diet, they can cushion the side effects of the program as well as provide your body with the resources it needs to keep going.  


Buying keto supplements via a trial-and-error or pray-and-hope approach is putting your health at great risk. You should, therefore, stick to only proven brands and this guide has broken it down elaborately enough for you to make the right decision.  

The Keto diet is great for your body as it holds countless benefits and a good supplement to match; such as the FitClub Keto Platinum and others mentioned, can make it even better.

How Mindfulness can Help with Diet and Weight Loss

By | Eating Healthy, Health Tips, Weight Loss | No Comments

While there is a lot of information about the best food to eat, there is very scarce information that teaches us how to take a mindful approach when consuming food. Although we are all taught the food pyramid, which consists of four groups of food including dairy, fat, fruits, and proteins, we are not taught how to eat. Yes, we are taught what to eat and what not to eat; however, we don’t have any lessons on how to eat in a typical day. This has led to a systematic increase in weight and ultimately to today’s obesity epidemic.   

Mindful eating is not taught in any school or university, so applying it to our daily lives is something that many of us may struggle with. For this reason, a lot of people have many misconceptions about food and the role it plays in our health. This has led to many people using food as a substance for pleasure rather than nourishment. In this article, we are going to discuss mindful eating habits and their benefits.   

What is Mindfulness? Religion or Practice?   

Mindfulness is something that is often associated with meditation and religion. Other people may just consider it a weird way of thinking. However, Mindfulness is not weird thinking or a form of religion. Rather, mindfulness is a state of active and open attentiveness to your environment and the present moment. This is a practice in which you observe your thoughts without any judgment.   

Additionally, this practice ensures that life doesn’t rush past you. It’s human nature to keep our mind so preoccupied with the past and plans for the future that we often neglect to live in the moment.   

How Mindful Eating Reduces Obesity   

According to the latest statistics, Adult obesity in the US is over 35 percent in 5 states, 25 percent in 46 states, and 30 percent in 25 states. As reported in the US National library of medicine, about 300,000 deaths annually are caused by obesity. These alarming statistics are certainly good reason for concern.    

When we become mindful of the food we eat, we will adopt healthier habits, which will prevent unnecessary weight gain. Various studies have been conducted on obesity and mindful eating. The best thing about these studies is that they have shown positive results for participants looking to lose weight.   

Mindful eating it the practice of eating mindfully. This means that you need to be fully aware of what you are experiencing. Are you able to differentiate between the physical cues telling you that you are hungry, or just experiencing a craving? Differentiating the two will help you eat your food when it is necessary, and not just for pleasure.   

When thinking of these physical cues, you should pay attention to things such as how full you feel when consuming food. When you are practicing mindful eating, you know when to stop, which goes a long way in weight management.   

 How Mindfulness Makes You Healthier  

According to Harvard health records, mindful eating brings about many positive changes to patients suffering from weight complications, anxiety, stress, and depression. Additionally, research shows that using mindfulness-based stressed reduction therapy can help in the reduction of the cognitive processes that underlie the aforementioned clinical issues.   

Practicing mindfulness can put you back in touch with your body, improve your capacity to treat yourself and others with patience and compassion, boost productivity, and reduce stress.   

How to Start Eating Mindfully  

Would you love to begin eating mindfully, but don’t know where to start? If your answer is yes, you’ve already completed half the battle. Starting this process means that you are ready to embrace change. You will not receive the desired results if you approach mindful eating as an obligation. Having a strong support system will increase your chance of success. It’s always easier to reach our goals when we have someone else to hold us accountable and encourage us along the way. Below are some tips to help you get started.   

Start Slow and Make Gradual Changes  

When beginning mindful eating you should start doing this with one meal per day. After this, you can gradually increase it to two meals daily and then three meals when you have refined the habit.   

1.  Eat in Silence   

Turning off any noise that may distract you while eating will ensure that you are maintaining mindfulness without any distractions. You will also grow to appreciate your time and the effort spent preparing the meal that you are eating.   

2.  Avoid Eating Fast  

Consuming your food slowly will give your body time to communicate with the brain. It takes about 10 to 20 minutes for your brain to tell your body that it is full.   

3. Chew your Food Slowly  

While this might sound silly, eating your food fast will not only mean that your food is not well-chewed but also you will not actually have time to appreciate its flavor. Improper chewing can lead to various complications in food digestion such as gas, bloating, and indigestion. Being mindful when eating allows you to chew your food well and gives your stomach an easier time.   

4. Turn the Senses On  

Embrace your sense of taste by trying to identify all the ingredients and spices that are in your food. This will actually help you enjoy your meal more.   

5. Be Thankful  

As stated earlier, being mindful is related to appreciation. By adopting a grateful attitude, you can remember how the food you’re eating will sustain your well-being.  

What to do when your Family and Friends don’t Understand your Mindfulness   

Most often when we make a sudden lifestyle change your friends and family might have a hard time understanding you. Change is not welcomed by many, for this reason when changing the dynamic of something as socially vital as mealtime, some of your family members might not take it very well. However, finding a supportive social environment will make this transition smoother. Below are some of the tips that can help your family understand the need for a change.    

1. Help them Understand why you are Making the Changes  

The first thing to do is to let your family and friends understand why you decided to make the change. You can also communicate with them what type of support you need from them and why this is important for you.   

2. Assist them in Understanding the Importance of Mindfulness  

Take it upon yourself to teach your family and friends the importance of mindful and mindfulness eating. By letting them understand the benefits and positivity associated with your decision, some of them might even join you.   

3. Educate and Spread Awareness  

Don’t assume that just because your family and friends may not join you on the journey of mindfulness that they will not want to learn what mindful eating is. By sharing your experience, they can accept that this has become part of your life and while ensuring they still feel involved.   

4. Avoid Being Pushy and Respect their Views  

Everyone is entitled to his or her opinions. For this reason, don’t expect that everyone will embrace mindful eating. While it would be great if everyone appreciates and starts practicing mindful eating, you should still respect their perspectives and views.    

5. Start Doing things that Relate to Mindfulness as a Group   

Experience is the best teacher. By demonstrating something that relates to mindfulness you can not only help others learn but improve your own understanding in the process     


Mindful eating is a great practice that can help transform various aspects of our lives. By practicing mindful eating regularly, we can minimize unhealthy eating habits that lead to obesity and illnesses related to being overweight. Mindful eating is also the only pathway to conscious living. Being conscious of your eating habits will ultimately help you adopt healthy eating habits, which is great for your overall wellbeing.


Top 11 Nutrition Myths from the Media

By | Eating Healthy, Health Tips, Weight Loss | One Comment

Top 11 Nutrition Myths from the Media

Today, you will find almost any health and nutritional advice in the internet. In fact, there are endless health solutions on the internet every day. Bloggers, pharmaceutical companies, food associations, and food companies keep feeding people with lies regarding what they think is right or wrong. You will come across information on food that you should avoid when you want to lose weight such as adhering to a certain number of meals or even a diet to follow when you want to drop pounds quickly. A lot of this information is wrong and you might, in fact, end up following the wrong nutritional diet or worse, end up gaining weight as a result of bad advice.  

If you asked people what they think is right or wrong regarding a particular food, even without surfing the internet, you would definitely get different answers. The people are not to blame because most of them will give you information depending on what they have been told or what they have read. Confusion on nutrition and diet is getting worse and worse each day, and medical researchers and dietitians are working to debunk such myths by researching in relation to what people think about certain foods and diets. 

This article will review 11 of the most common misconceptions that you will find on the internet, outline the myths, discuss the truth and about it, and provide you with the ultimate and valid solution. The analysis is dependent on various research that has been carried out by professional medical health researchers and dietitians. 

Myth 1: Saturated fat is not good for you. 

There has been a lot of information relating to the consumption of saturated fat with increased risks of heart disease. For this reason, people have been doing almost everything possible to eliminate saturated fat from their diet. Recent research, however, found out that eliminating saturated fats from your diet does not actually reduce the chances of a person getting heart-related diseases. 

Truth: You need saturated fats for normal body function. 

The myth on saturated fats was propelled by the sugar industry when they funded Harvard to document information that saturated fats are related to heart diseases. However, this discovery was made when quite a number of people had already opted out of using saturated fats and had, in fact, started using partially hydrogenated and hydrogenated oils. At this point, a lot of damage had already been done. Hydrogenated and partially hydrogenated oils (like margarine) have much higher ratios of omega 6s to omega 3s leading to an imbalance of the 2 in the body. This imbalance leads to chronic inflammation and chronic inflammation leads to disease such as cancer and other cardiovascular diseases. 

Additionally, in a study by The Women Health Initiative Dietary Modification Trial of postmenopausal women that was conducted over a period of 8 years, it was discovered that contrary popular misinformation, a low-fat diet does not reduce colorectal cancer. Another study that was conducted on out on about 50,000 postmenopausal women indicated that consuming low fat had no relation to the reduction of breast cancer. 

Lastly, the Mediterranean diet has been controversial and resulted in a lot of debate and research. The truth, however, is that Mediterranean diet high in good fats and has been shown to prevent Alzheimer’s disease. 

Diet hack: Incorporating healthy saturated fat in your diet is good for your health. 

You may have come across information on coconut oil from the American Heart Association criticizing coconut oil. The truth is that coconut oil is among the healthiest food, is easily digested, comes with anti-microbial properties such as lucid acid, and is heat resistant. 

Another common healthy fat is ghee which comes with fats soluble vitamins A, D and E. If you need oil for raw applications, avocado oil, almond oil, and olive oils can come in handy. 

Myth 2: Keto diet is not good for you. 

The myth with regard to keto has always been a blurred one. The first is the primary reason for one going into the ketosis. Initially, the keto diet was been associated with losing a lot of weight. The keto diet however, primarily improves how the brain functions. Ketosis has been associated with the reduction of epilepsy. Ketosis is not the same as diabetic ketoacidosis, a dangerous symptom experienced by some diabetic patients. 

The primary source of energy in the body is glucose. During ketosis, however, the body utilizes ketones as the primary source of energy instead of glucose.  

The keto diet can reverse some disease symptoms and can also help you lose weight. The ketogenic diet is good for exercise, improving energy, building muscle mass, and also beating brain fog and, on top of all of these great benefits, you will definitely lose weight. By eating keto-friendly foods, you can limit the carbohydrate intake which in turn transitions the body to a fat burning state. 

Truth: You can lose weight by going keto and reverse disease symptoms. 

By following this diet, you will be veering from common myths regarding weight loss such as counting your calories. It is also helpful for avoiding and treating diseases such as diabetes, abnormal cholesterol levels, epilepsy, schizophrenia, anxiety, depression, manic depression, autism, PCOS, and cancer (especially brain cancer). 

Diet hack: Try a 30-day keto diet. 

You can try following the keto diet in your daily life periodically since it can significantly restrict the health benefits you can get from foods such as sweet potato and quite a number of fruits. Try cycling it with other healthy diets for 30-90 days at a time. If you have diabetes, on the other hand, you should consult your health provider for a perfect guide. 

Myth 3: Buying organic foods is not worth the extra cost. 

Despite the fact that organic foods are more expensive, you can always start by replacing the top most toxic inorganic foods with organic. If you study the information released by the Environmental Working Group, you will notice that you might have been consuming a lot of dangerous and contaminated inorganic foods. Each year, they publish the Dirty Dozen list which includes the top 12 most toxic foods. Start by switching to organic for this list to lower your toxic load.  

Truth: You will save thousands of dollars by buying organic food. 

Animals raised for meat are always fed with a lot of antibodies as well as injected with dangerous hormones while the vegetables and fruits are sprayed with a lot of pesticides chlorpyrifos, and neurotoxic. All these can be detrimental to your health as much as they can be cheap. In turn, you will end up spending a lot of money to pay hospital bills after contracting diseases from the foods. 

Diet hack: Buy organic when you can. 

When buying organic, you can use a list from the Environmental Working Group to avoid the items in the dirty dozen lists. When buying meat, on the other hand, you should avoid buying processed meat which are loaded with a lot of chemicals. 

Myth 4: Too much protein is hard on the liver and kidney. 

It is common to hear people assert that eating a lot of protein may result in one developing kidney and liver complications. In fact, some people relate the issue to osteoporosis. This is however not true, although it has led to many people avoiding proteins to curb kidney and liver problems. 

Truth: You need proteins for hormone building and bone health. 

The cell building process requires proteins. You also need proteins for building your bones because they have essential amino acids which promote bone health.  For your body repair, you need enough proteins, and lack of adequate protein can lead to osteoporosis  

Diet hack: It is essential to add protein to your diet. 

Adding protein to your diet is essential. You should, however, ensure that you rely on organic proteins and avoid conventional meat and other inorganic proteins. 

Myth 5: All fish is healthy. 

When choosing your fish, it is essential to consider the process through which the fish has been sourced. You may be eating fish that is toxic, this list includes the majority of the farmed fish which often contains high levels of mercury. Additionally, farm raised fish such as tilapia is associated with a bad balance of omega 3: omega 6 ratio (too much omega 6s to omega 3s. 

Truth: The type of fish/seafood you get is important. 

You need to consider quite a number of things when purchasing seafood as many other problems, in addition to mercury poisoning and improper omega ratios, have arisen from bad fish farming practices. You can consider things such as the manner in which the food was sourced.  

Diet hack: Opt for uncontaminated and sustainable fish products. 

Instead of going for fish that is not good for your health, you can go for fish such as Pacific sardine’s sablefish, Atlantic mackerel, and woven wild-caught Alaskan salmon which are all high in Omega 3s and sustainably sourced. 

Myth 6: Eggs are unhealthy and cholesterol is bad. 

It was only recently, in 2016, when it was discovered that there is no relationship between coronary heart disease and consumption of eggs. Initially, it was believed that the saturated fat and cholesterol in eggs were related to heart disease. 

Truth: Eggs are not the enemy, and cholesterol is important. 

According to a study published by the journal of clinical nutrition, it was discovered that there is no relation between egg yolks (which contain all of the fat and cholesterol, as well as many vitamins) and heart disease. In fact, eggs can significantly help in increasing lutein and zeaxanthin levels which are good for the eyes. 

Diet hack: Enjoy eggs from farm-raised or free range chickens, and monitor cholesterol levels. 

Eggs are extremely good for you since they are always packed with vitamins A, B5, and B12, fats, phosphorus, and folate. They also have the added benefit of being quick and easy to cook! When choosing your eggs, however, you should opt for farm fresh or free-range eggs. The healthier the chicken, the better for you and better tasting the eggs will be! 

Myth 7: Eating five to six meals a day is essential and stimulates metabolism. 

A lot of people believe that consuming small meals throughout the day can actually boost your metabolism, increase the process of food digestion, and lead to weight loss. This is a false belief, and the truth is that it is the total amount of food that you eat in a day that will impact your metabolism. Some people may even find that intermittent fasting works best for them. 

Truth: Eating frequently may interfere with burning fat, and it does not increase metabolism. 

Recent studies have shown that eating frequently throughout the day really doesn’t help your body lose weight. To the contrary, intermittent fasting has shown to really help in the metabolism process since it increases the rate at which fats are burnt. More about the different types of fasting and its health benefits can be found here 

Diet hack: Be careful with your daily diet and try intermittent fasting. 

You can easily incorporate intermittent fasting into your routine. For instance, you can simply forgo breakfast then start eating at around noon until about 8 pm. This schedule leaves your body 16 hours to fully digest everything you have eaten and go into a fasting state. For women, fasting can be a little more difficult since they can experience hormonal changes if they practice IMF on a daily basis so it may be better for them to do it every other day instead. It is advisable that they seek the advice of their health provider in advance. 

Myth 8: All sodium is bad for your health. 

For a long time now, people have used salt or sodium as a scapegoat for heart complications. The Dietary Guidelines for America suggests that one should take eat/drink no more than 2300mg of salt per day, with the preference below 1500mg per day. This is just over 1 tsp of salt per day! However, you actually need sodium for your health and your heart. 

Truth: You should probably reduce your salt intake but not as low as the guidelines suggest. 

The dietary guidelines tend to quote a lower amount of salt than one needs, although most Western diets contain far more salt than we need already. Research shows that the ideal amount of salt per day is about 3200-6000mg or 1.5-3 tsp. When you lower your salt intake, you can reduce your blood pressure but if you reduce it too much, you can put yourself at risk for several other health complications such as insulin resistance, increased risk of death with diabetes, and added risks for heart disease. On the other hand, you should avoid excessive salts since it may lead to diseases such as osteoporosis, kidney stones, high blood pressure and autoimmune diseases.  

Diet hack: Be careful with salt intake. 

Apart from being careful with the salt intake, you should also consider not using iodized table salt and instead opt for other options such as Celtic sea salt or even pink Himalayan salt as these will provide you with the healthy sodium you may need.  

Myth 9: All sugar is bad. 

People tend to avoid sugar because they believe that it is terrible and can cause diabetes. However, not all sugar is bad for you. Instead, only refined sugar is bad since it is high in calories and affects the production of insulin which can lead to type 2 diabetes, pancreatic cancer, and heart disease. 

Truth: Natural sugars actually have some health benefits. 

All sugars are not bad as much as you have been led to believe your whole life. Your body actually needs various nutrients to thrive and natural sugars are one of them. 

Diet hack: Use natural sweeteners, but not too much. 

There are a lot of varieties of natural sugars in the market. Instead of using artificial sweeteners such as sweet ‘n’ low or splenda (which are horrible for you), you can choose to use natural sugars, but with a lot of moderation. Examples of natural sugars include raw honey, manuka honey, or even blackstrap molasses which have a lot of vitamins, minerals, and even several other health benefits such as boosting the immune system.  

Myth 10: You can compensate bad diet with supplements. 

This is one of the most common myths you will find on the internet today. Masses of people try to compensate for their bad diets, consisting of processed foods, refined sugar, or even whole grains which do not have the nutrition and fiber your body requires. 

Truth: Choose nutrient-dense whole foods. 

While there are certain vitamins and minerals that can be properly supplemented (as needed, due to a deficiency) outside of food (such as probiotics, magnesium, B vitamins, and calcium), you cannot use supplements to compensate for a bad diet. You need to get as much nutrition as you can from real food. The body needs fiber, fats, oils, carbohydrates, and proteins and supplements cannot supplement all these. If you do choose to take supplements, be sure that they are food based which will make them more easily absorbable by the body.  

Diet hack: Eat whole healthy foods. 

One of the most important reasons why you should focus on whole foods is because they are easy to digest and they produce the greatest amount of nutrients the body requires. If you must use supplements, only use them when you have, but you also need to reverse the deficiency with the whole foods. 

Myth 11: Counting calories are the only way to control your weight. 

Quite a number of people are into the calories in/calories out a diet which they believe (as this has been widely taught for years) is the only way to control their weight. As much as controlling weight is important, there are a lot of other options apart from counting calories 

Truth: There are better ways to lose weight than counting calories in and calories out. 

While exercise and diet are important, if you want to reduce obesity level, then you need to take note of the types of food that you consume and not necessarily the amount of food you eat. For instance, 300 calories of chips are not processed the same way as 300 calories of raw nuts! 

Diet hack: Focus on the quality of food, not the quantity. 

Rather than focusing on the amount and portions of the food you intake, you should ensure that you consume the right quality of food. The best way for one to lose weight is by choosing to reduce the carbohydrate intake and increase the intake of healthy fats in the body. By eating nutritionally dense food, you will get full and stay full longer.  


Instead of getting hammered with false information on a daily basis, you should consider doing some proper research from credible sources. Most importantly, avoid picking up random information along the way and believing it: You may be inviting more diseases into your body. Consider trying out Phenofen, along with a healthy diet and exercise routine, to increase you weight loss results. 

Why Fasting Is Good for You: Types and Benefits of Fasting

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Why Fasting Is Good for You: Types and Benefits of Fasting 

Is counting calories and adhering to a specific diet difficult for you? If so consider fasting as it can save you from this trouble. It boosts your metabolism and reenergizes your system among other benefits.  

What is Fasting?  

There is a common misconception that fasting is about starving yourself. No. It is about not eating within selected intervals of time. You will come across many diet tips with some contradicting each other. It can become overwhelming and you may end up giving up on the tips. It is a different case with fasting. It is about not eating for a given period.  

Instead of eating three meals a day or small meals spread out through the day, you will set aside a given timeframe for eating. It can be certain hours during each day or given weekdays. Within this time, you are allowed to eat healthy meals.  

You cannot feast on processed sugars and junk foods and still expect fasting to work for you. You must still adhere to a healthy diet loaded with nutritious whole foods such as whole grains, raw dairy, vegetables, fruits, proteins, and good fat. You can still enjoy some cheese and dark chocolate if you like! 

Fasting does not tie you down to one way of living or eating. This is where different types of fasting come in. Continue reading. 

Types of Fasting 

Remember, we said fasting is all about eating within set periods. It depends on how long you are to go without eating.  

1. The Daniel Fast 

Fasting has a religious connection. According to the Bible in the book of Daniel, he fasted. The Daniel Fast involves consuming only whole, plant-based foods for 21 days. Foods you can eat include vegetables (should be the basis of the diet), fruits (1-3 servings a day), whole grains (in moderation, ideally sprouted), beans and legumes (in moderation), and nuts and seeds (sprouted are best). During this time, you are not to consume any animal product including meat and dairy, processed foods, sugars/sweets, or oils. You should also only drink water, fresh pressed vegetable juice, almond milk, coconut milk, and coconut water (all unsweetened). This type of fasting does not allow you to drink coffee, juice, or alcohol.  

2. Intermittent Fasting

This type of fasting ranges from 14-18 hours per day of not eating. For example, you may only eat from noon to 6 or 8pm at night. However, if you have the energy, you can go to a maximum of 32-36 hours without solid food.  

3. Time-Restricted Fasting

Many people adhere to this type of fasting without knowing they are fasting. Usually, you refrain from food for 12-16 hours between dinner and breakfast. For example, most people take dinner at 7pm or 8pm then go to sleep until say 7am. Some people may forget to eat breakfast until around 10am. If you count the hours such a person goes without eating, they fall into the time range of time-restricted fasting.  

However, when the time to eat comes, make sure you are eating healthy meals and as much as your body needs but without overeating. Eating more than you should causes unnecessary weight gain. This type of fasting is easy to adhere to and does not require you to make big changes in your eating routine.  

4. Alternate Day Fasting  

Alternate fasting is about having fasting and non-fasting days. They should alternate. Therefore, there are days you eat and others that you do not. It can be difficult following such a routine but it is possible if you are willing.  

However, alternate fasting does not necessarily mean that you refrain from food altogether. You can reduce your calorie intake to quarter of your usual intake. If you consume 1600 calories on your non-fasting days then only eat 400 calories only on your fasting days. It is only reasonable that your body will need some food to carry out its normal functions during your fasting days.  

Alternate day fasting should not last long as it can be hard to follow. Try it and see how far you can go in implementing it. 

5. 5:2 fasting  

This type of fasting is about eating your normal way for five days of the week and then limiting food intake during the remaining two days. During the two days, you only take in about 500-600 calories per day.  

6. Warrior fasting  

This entails you eating fruits and vegetables only during the day and the eating a large, healthy, balanced meal in the evening.  

Helpful Tips for Fasting

Fasting does not have to be hard as some people make it sound. It is simpler when you have a guideline on how to do it. 

First, identify the type of fasting you would like to engage in. Time-restricted fasting would be a good place to start considering it is more achievable than other fasting types. 12-16 hours of not eating will likely be easier than the other types, as you will be asleep the better half of the hours. The rest you can fill up during the day. If you have ever done time-restricted fasting, then you can advance to the other challenging types. 

Second, come up with goals. What do you want to get out of fasting? Is it losing weight, having more energy, being healthier, or feeling better? Jot down your goals and place them somewhere you can easily see them as you fast. Doing so encourages you to achieve your fasting goals 

Third, you need to plan your meals and buy the groceries that you will need. Planning has to do with what you will be eating each day and when you will be eating. A meal plan keeps you disciplined so you only eat what you should and when you should eat. With time, you will acclimate to it. 

Fourth, your body is everything. It is the key to feeling well when fasting. Listen to what it is telling you. If you are a beginner in fasting, it will take a few days for your body to adjust to the new routine.  

Therefore, even when the 12-16 hour fasting takes a toll on you and you feel that you need to have a snack, eat something small. If you are not hungry after your fasting hours are up, you do not have to eat just because it is non-fasting time. This shows that your body is adapting to the change in your lifestyle. 

Monitor your fasting and write down your experiences. Identify any patterns and your general feeling each time you fast.   

Frequent Questions Regarding Fasting 

Fasting attracts common questions amongst newbies as well as those who have tried it before. 

1. How long do I need to fast? 

Fasting does not involve ridiculous rules. It is as simple as it gets. It is not about the hours you put in but about how comfortable you are with a given type of fasting. Intermittent fasting is manageable, even for beginners.  

One of the tips to help you fast accordingly is eating when you feel hungry. Avoid starving your body. If you feel you need a snack then have one. It would be a bad idea to fast when preparing for a marathon. If you are changing your diet, do not put pressure on yourself to get it right overnight. Instead, make small changes gradually until you are used to your meals containing whole foods only. Then, you can consider fasting.  

2. Which liquids should I drink when fasting?   

The kinds of liquids you drink depend on the type of fasting you choose. During fasting hours, it is prudent to stick to drinks low in calories such as tea, coffee (without cream or sugar), and water. This is for time-restricted fasting.  

Alternate day fasting and other types allow you to drink any liquid as long you watch the calories. For example, drink fresh pressed vegetable juice or bone broth during no-eating periods.  

At all means, avoid drinking alcohol and sugary beverages. They will not do your fasting efforts any good.  

3. Should I exercise as I fast?  

Time-restricted fasting is excellent for exercise. When you wake up at 7am, you can exercise before eating anything. If you feel energized in the morning, this would be a great time to work out before heading to work.  

However, for the other fasting types, exercising can be difficult considering they lower your energy levels due to your low-calorie intake. Therefore, running or lifting weights likely would not be doable but going for a walk or some light yoga would be possible.  

What Benefits Do You Gain from Fasting? 

We have so far covered a lot about fasting. The one question that remains uncovered is what are the benefits of fasting?  

1. Fasting and weight loss 

There are studies showing that fasting helps with losing weight. It does so by cutting weight and reducing excess body fat. Fasting also lowers inflammation, enabling your body to fight issues such as acne. It allows you shed belly fat while retaining your muscle mass.  

2. Boosting production of human growth hormone (HGH)   

The human body releases the growth hormone which curbs obesity, fosters muscle-building, and burns extra fat. HGH strengthens your muscles to better your workouts. If fasting boosts the production of the growth hormone, then your system will have more amounts to ensure it carries out its functions in a more effective manner.  

3. Fasting and athletes 

Fasting is good for athletes. For example, it helps them build muscles, lose fat, and strengthens them which improves their performance. However, it is important for athletes to eat quality protein 30 minutes after workouts which enhances muscle build-up and burns fat.  

4. Enhancing insulin sensitivity 

When you consume too many carbohydrates and sugars, you put yourself at risk for type-2 diabetes. Your body might become resistant to insulin, decreasing response to it. Fasting ensures that your body remains sensitive to insulin enabling your body to react as required when it releases insulin, which is to convert sugars (glucose) into glycogen for storage.  

5. Controlling the hunger hormone 

Restrictive diets increase the production of the hunger hormone. The hormone tells your mind that you are hungry. Increasing the amount of the hormone means you are likely to feel hungry more often than you should. Once you get used to fasting, it can assist you normalize the hormone. This way, you only want to eat when your body needs to, as the hunger hormone will be under control.  

6. Lowering cholesterol levels 

Bad cholesterol is never good for your body, it is linked to heart diseases. Fortunately, fasting allows your body to burn cholesterol, therefore reducing its levels in your system. 

Fasting Precautions  

Fasting is not for everyone even with its helpful benefits. For starters, people with diabetes and hypoglycemia should never fast. It will adversely affect their glucose and insulin levels. They should wait until the two components are normalized.  

If you are expectant or breastfeeding, avoid fasting. Pregnant and nursing mothers need calories to sufficiently meet nutritional needs of their unborn babies and infants respectively. Cutting on calories, which is what fasting does for some part of the day, would be detrimental. Your body needs the calories to ensure it provides enough food for you and your unborn child or nursing baby.  

If you are suffering from a certain health condition or you are using other medications, speak with your doctor about fasting. Nevertheless, for many people, fasting is beneficial to their health and general wellbeing.  


  • Fasting requires you to not eat during certain periods.  
  • Intermittent fasting entails other types of fasting such as time-restricted and alternate day. 
  • To successfully fast, remember to choose a particular type of fasting, set goals, and purchase the foods you will need. 
  • Fasting comes with various bodily benefits such as reducing body weight, lowering bad cholesterol levels, ensuring sensitivity to insulin, and encouraging secretion of the human growth hormone. 
  • Fasting is not for pregnant women or nursing mothers. Those with diabetes and hypoglycemia should not fast. If you are using any drugs, consult your doctor about whether you should fast.

For additional help with your weight loss and health goals, consider trying Phenofen. It acts as an energy booster, supports weight loss, and promotes stress release.

Choosing Between a Low-Carb or a Low-Fat Diet

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Weight loss, for many, is essential as it not only helps you to feel better but also keeps away some diseases that are caused by being overweight. An important factor to consider when trying to reduce your weight or stay slim is diet. Following an appropriate diet, such as a low carb diet will help you to lose weight and then maintain a healthy weight once you reach it. 

For over a decade now, many nutritionists and dieters have sworn by low carb diets. Some nutritionists have stated that being on a low carb diet helps people to lose weight as it is an effective way of cutting back on calories. Currently, a significant number of people are opting for low-fat diets. Some have even declared that it indeed is a better option.  

The Effectiveness of a Low-Fat Diet Over a Low-Carb Diet 

Some studies on this topic have indicated that a low-fat diet offers more benefits compared to a low-carb diet. One such study took a sample of 19 people who were obese. All of the participants followed a diet of 2700 calories per day. The participants were then split into two groups. While both groups equally cut down their intake of calories by one third, one group followed a low-fat diet while the other followed a low-carb diet.  

At the end of six days, they compared the average weight loss from both groups. They found that the group that had cut back on fat had reduced weight by an average of about 1 pound. This number is higher compared to those that reduced their carbohydrate intake. The second group of people had an average weight loss of about a half a pound  

Is Reducing Carbs Better than Reducing Fat?  

As previously stated, a reduction in carbohydrate intake has helped a lot of people achieve weight loss.  This is partially because it can help the dieter to reduce their caloric intake. Additionally, it lowers the body’s insulin levels causing the body to use stored fat for energy. Some people argue that it might be a better option for those who are not being monitored by a nutritionist or participating in a study like the one discussed above.  

Science has also proved that there are benefits that come from eating healthy fat found in foods such as nuts or avocados. They can actually assist the body preventing the accumulation of unhealthy fat. Combining healthy fats with a low-carb diet has a proven track record of inducing weight loss in many people.  

Which of These Two Diets Makes a Better Option?  

Despite popular belief, there is not a “one size fits all” diet for everyone. Choosing between the two might be difficult since both of them have proved to facilitate weight loss. There hasn’t been enough research to prove that either of these diets will consistently result in a faster weight loss compared to the other. Different body types react differently to various diets. Therefore, you are free to choose either of them because they share a common goal.  

The decision you make should be informed by how well you can stick to the diet plan that you have chosen. For instance, if you have a liking for foods that have more carbohydrates, picking the low fat diet would be an easier option for you. That way, you will not find yourself giving into cravings. The same logic should be applied to people who will find it easier to cut down on their carbohydrate intake as opposed to foods that are high in fat.  

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People are often in a rush to find a diet that will lead to fast weight loss results. However, it is important to note that results often vary from person to person. Two people may eat the same portions of the same type of food every day, but that doesn’t mean that they will achieve the same results.  

The same thing happens in the case of low-carb versus low-fat diets. You might not necessarily experience the same results as others who are following the same type of diet as you. Therefore, your food preference should be your primary consideration as you choose one diet over the other. If you try one diet for a while and it doesn’t work, consider trying the other type. Just be sure that you are strictly following the plan you have opted for. 

In addition, you should know that other factors, such as exercising, can also help. You can also use supplements such as Phenofen which is designed to facilitate weight loss increasing your energy/metabolic rate and suppressing your appetite. The advantage of this supplement is that you can use it regardless of the dietary choice that you make.  

8 Simple Portion Control Tricks

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It’s a common belief amongst smart dieters and gym fanatics that exercise and diet are two crucial components of losing and keeping away weight. However, diet is considered as integral in losing weight. Contrary to what most people believe, diet is not solely about what you put in your mouth, it is also about the amount you eat too! 

Even if you eat the healthiest food, portion control is not simple if you don’t measure the quantity of food you eat or you are not sure of the typical portions of the food to eat daily. To help you get better portion control, we have outlined eight simple and effective tips below.  

1) Make Sure to Measure Everything 

To save time, most people usually serve food without measuring it first. This is a mistake if you are determined to lose weight. When you do this, it is easy to eat more than two servings. Despite the fact that the serving is of healthy food, eating too much of it means that you have consumed extra calories.  

If you do not currently measure your portions, start by investing in measuring spoons, measuring cups, and a food scale if you do not already own them. Fortunately, with these tools, you don’t need to measure the food ingredients every time. With your food scale, you can pre-weigh snack portions and then store them in small baggies or containers. This way, you can easily grab what you need when you’re ready for a snack.  

2) Purchase Portion Control Plates 

Another great item that will help keep your portions in check are portion control or smaller plates. You may feel that measuring everything you eat is too time consuming. One helpful trick is to use smaller plates. If you only have large plates, cups, and bowls, it is very easy to overeat as you will not realize just how much food you have dished out. Using smaller dishes can fool your eye into thinking you have more food on the plate that you do or at least help you to realize just how much food you have. The goal here is to have an idea of how much each plate, cup or bowl holds. If you know this in advance, you can more easily estimate your servings based on your dishes when you don’t have time to dig out the scale or measuring cups. 

3) Don’t Eat from Containers That Have More Than One Serving 

Most of the time, when you purchase a bag or box of something or order a meal at a restaurant, you will be getting multiple servings. Even if the serving doesn’t seem that large, it doesn’t mean that it’s a single serving. Assuming that all the food in front of you is a single serving is wrong.   

The best way to ensure you eat the correct portion is to look for a solution before eating. For instance, when you purchase something in a bag, the first thing to do is to check the label. This will indicate the number of servings in there before you dig in. Restaurants tend to serve more food than what is healthy to eat in a single serving. To ensure you don’t eat more than what your body needs, ask the server to pack half of the food in a takeaway container before serving it and only bring out half on the plate. 

4) Add Vegetables 

The main goal of portion control is to ensure you eat less. If you are used to more food, this will leave you hungry. When you feel hungry, you will likely end up eating more every within a short period of time. Additionally, being hungry may lead you to make poor food choices, opting for unhealthy snack as a quick fix. This means that even if you are not overeating at meals, you could end up eating more.  

One of the best solutions to avoid this is to add more vegetables to all of your meals. Vegetables are loaded with nutrients and fiber that will help keep you fuller longer while adding very few calories. A great and easy option is spinach, which is nutrient-rich and low in calories. This green has a mild taste, so you can add it to pretty much any meal you eat. Other great ideas include adding fruits to oatmeal or mushrooms in place of additional meat.  

5) Change the Way You Eat 

Unfortunately, when it comes to staying fit and losing weight, we are often forced to keep away from the food we love. Sometimes this makes eating feel like a chore but it doesn’t have to be this way! A great solution to this is to change the way you eat. 

Create a nice dining atmosphere by dimming your lights, turning off the television, and turning on your favorite music. This will help you calm down and feel good when you are eating.    

6) Avoid Skipping Meals 

Contrary to what most people think, skipping meals is not a good portion control solution. When you skip meals, you will become hungrier and likely overeat at your next meal. Most people should eat at least three times a day to supply their bodies with sufficient energy. You should also eat healthy snack in between the meals. 

7) Understand Food Portions 

Even a small bag of your favorite snack could contain more than two servings. Additionally, sticking to one serving doesn’t always mean that you are eating low-calorie. Check the food label to see the number of servings as well as the calorie count before indulging. 

Remember by following the correct serving amount, it is easy to track your calories. This is crucial when it comes to getting to and maintaining the correct weight.

8) Drink More Water 

Drinking more water helps to fight hunger in addition to hydrating your body, helping your body to flush out toxins, and allowing your body to function properly. It is easy to mistake thirst for hunger. To avoid overeating, drink a large glass of water before you dig in.  


Using the eight tips featured in this article will help you on your journey of getting healthier. If you have tried portion control, you probably know it is not simple. However, by utilizing the tips above, portion control will be easier. This will play a crucial role in assisting you to maintain the ideal weight as well as lose weight for some of us who are overweight. If you would require additional support, purchasing Phenofen can help. Phenofen is an effective appetite suppressant, which allows you to eat less. It also boosts your energy, allowing the body to burn fat faster and support healthy eating habits! 

Five Fat Burning Snacks to Eat at Night to Help You Lose Weight

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Dieting guides time and again advise people not to eat at night. Unfortunately, many of us find that this means we go to bed hungry and therefore have a hard time going to sleep or staying asleep. In order to avoid this, many of us will go ahead and eat at night to avoid in spite of the advice of diet experts. Fortunately, there are ways to eat healthy that do not mean avoiding food entirely at night.  

There are perfect foods to eat before going to bed that burn calories while you are sleeping. No tiresome exercise involved. The foods are yummy and will assist your body in getting rid of excess fat. If you think this is for you, below are five bedtime snacks that will aid your body to burn calories while you are sleeping: 

# 1 Citrus Fruits 

This includes fruit such as oranges, lemons, and grapefruits which contain a lot of vitamin C. Vitamin C is great for your bones, skin, and overall health while assisting your body to burn calories. This is because of vitamin C which aids in the role of L-Carnitine. This is an amino acid that supports the body in breaking down fats to utilize them for energy purposes.  

Foods that have little or no vitamin C have been associated with increasing the waist size and obesity. Therefore, ensure your meals contain a lot of this amazing nutrient. The next time you wake up hungry at night, consider grabbing an orange.  

# 2 Dairy Snacks  

Because of the high content of fat and calories of most dairy products, they are typically considered to be detrimental for people who are trying to lose weight. However, recent research has revealed that when comparing different low-calorie meals, people eating foods that have lots of dairy content have lost a significant amount of weight.  

This is due to the calcium present in dairy products which play a significant role in the way fat is dealt with and stored in the body. The body will burn more fat if a lot of calcium is ingested. However, remember that dairy snacks will only help in weight loss if you are following a diet with reduced calories. Opt for a light dairy snack like string-cheese or low-fat yogurt instead of a grilled cheese sandwich.  

# 3 Bananas 

Bananas only have 100 calories each thus making it an ideal snack option. Bananas help the body burn calories, particularly the under-ripe ones. They contain large amounts of resistant starch and help enhance the oxidation of fat. This involves the body changing fatty acids to energy which increases the number of calories the body burns.  

If you do not like the idea of eating green bananas, you can eat the yellow ones which are also full of nutrients and will help fill you up before going to bed.  

# 4 Whole Grains 

Whole grain meals like crackers, pasta, whole grain bread as well as cereals are ideal options to eat before bedtime. Whole grains are known to escalate the basal metabolic rate. This is the amount of fat the body burns when you are relaxing. Additionally, because they contain high amounts of fiber, they might help to prevent the body from absorbing some of the calories you ingest.  

Aside from the fat-burning advantages, they also contain large amounts of protein, antioxidants, and vitamins. They help you feel full and are easy to blend with low-calorie diets.  

# 5 Protein Shakes 

Some people prefer to drink protein shakes when they are going to the gym instead of before sleeping. Protein is an ideal fat-burning nutrient as it creates an increased thermic effect and needs more energy to digest than both fat and carbs.  

Therefore, by increasing your intake of protein, you assist your body to get rid of more fat. Even though you can get protein from several sources, shakes are a great choice because they have more proteins than calories.  

Phenofen is also an option that will accelerate the rate at which your body burns calories. It is a natural supplement that assists you to lose weight. It reduces one’s appetite and burns calories in your body. It also boosts one’s levels of energy making you feel more awake.  

Calorie burning sleep is the dream, and for the people who get hungry during the night, you should try out the five recommendations above. Burn calories while sleeping and reduce your weight while you wake up. 

Foods that are Detrimental to Weight Loss

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Many people know how to lose weight. However, it tends to be much more difficult to learn what it takes to keep off the weight. One factor that significantly contributes to getting and staying slim is the type of food that you eat. Most people are not aware that many of the foods they eat on a daily basis are not healthy for them.  

There are certain types of food that you can eat from time to time but should not be consumed on a regular basis. Other types of food can prevent you from losing weight or cause you to gain back the weight you have lost and should therefore be avoided altogether. It is essential for one to be able to make a distinction between the two. Those that you should avoid entirely include:  

  1. White Bread

Many people love white bread. However, you should avoid white bread if you want to become and remain slim. White bread has been stripped of all of its fiber and nutrients so it can easily and quickly be broken down into sugar during the digestion process. When you consume excess sugar that is not immediately needed for energy, your body converts it and stores it as fat. This can ultimately lead to weight gain.  

As mentioned, white bread does not have significant nutritional value. This is why manufacturers actually have to add vitamins and minerals back into the bread. However, our bodies cannot as easily absorb lab made nutrients. Instead of eating white bread, you should consider buying whole grain bread with little to no sugar added that provides the body with essential nutrients and fiber. Many people have also found that it is best to avoid bread altogether as their bodies don’t tend to burn enough of the sugar created from the bread, even if it is a healthier, whole grain bread. 

  1. White Rice

Similar to white bread, white rice has been stripped of the bran that stores all of its nutrients and fiber. It is therefore a carbohydrate it can easily be digested into glucose (sugar). The glucose produced that is not used immediately will again be stored as fat thus leading to excess fat accumulation in the body. Brown rice is a much better option. It will better help you to remain slim while actually providing fiber and nutrients such as magnesium, phosphorus, selenium, thiamin, niacin, and vitamin B6. In addition, brown rice will make you feel full for longer because of the high fiber content.  

  1. Fried food

Oily fried food such as French fries and fried chicken contain a lot of fat and calories. Consuming excessive fat and calories will obviously make it very difficult to avoid weight gain. 

Most whole foods start as healthy, however the way they are prepared can quickly make the food unhealthy. This is the exactly what happens when frying food. Consider preparing the food using healthier methods such as broiling or steaming. This way food will maintain its nutritional value. 

  1. Sugar

Avoid a diet that is providing more sugar than what your body needs. Such a diet will have a negative impact on your health as well as your weight. Avoid sugary foods almost completely. Most processed foods are made with loads of hidden sugar. This includes crackers, bread, granola bars, cereal, yogurt, and several other seemingly healthy items. Most commercially produced beverages are loaded with sugar as well. While sodas are obvious culprits, many other “healthy” drinks have loads of hidden sugar and should be avoided as well. This includes fruit juices, lemonade, bottled tea, green juices, etc. 

It is also important to consider what your source of sugar is. When consuming sugar, it is advisable to opt for healthier options such as sugar from organic fruits, raw honey, or coconut sugar. Contrary to popular belief, fruit juices or dried fruits are not good sources of sugar. Keep in mind though that all sugar, even higher quality more natural options, will ultimately be converted to fat in the body when consumed in excess. 

  1. High-Fat Salad Dressing 

A salad that has a mixture of vegetables and lean protein is healthier than most kinds of foods. However, many people make the mistake of adding unhealthy salad dressings such as those that are creamy and contain a lot of fat. Making this mistake negates the benefits of an otherwise healthy salad.  

Did you know that a few tablespoons of high-fat salad dressings have an average of 20 grams of fat? This translates to more 50 grams of calories. It is for this reason that nutritionists have recommended that people should opt for salad dressings that majorly contain vinegar. This gives you an opportunity to try out some DIY vinaigrette recipes. The benefit of such a salad dressing is that they have fewer calories compared to the creamy and oily kinds. You should also be wary of “low-fat” and “fat-free” salad dressings as they will often be loaded with sugar to compensate for the flavor lost from the lack of fat. 

To conclude, if you intend to lose or maintain a healthy weight, it is crucial to choose what you eat carefully. This means that you should avoid greasy, sugary foods as described above. 

Spicing Up Your Diet the Natural Way

By | Eating Healthy, Health Tips, Weight Loss | No Comments

There are countless ways advertised to supposedly help you lose weight and be healthier. Some of these ways have a proven track record while others are only good on paper. However, one fact that stands out across the board is the use of natural substances such as spices and herbs to give you the best guarantee of living healthy and acquiring the optimum size and shape for your body.  

Let’s start off with defining and differentiating herbs and spices, and then segue into the use of spices for your everyday household use. 

Herbs are from the leaves of individual plants, while spices are obtained from the other various parts of a plant. Thus, any food additive extracted from roots, stems, twigs, seeds, barks, and berries, are spices. Cinnamon, for instance, is a spice extracted from the bark while cloves are extracted from dried flower buds. 

There are numerous spices on the market today with more are still being discovered. Listed below are some of the most widely known spices and their health benefits. 

Cinnamon is one of the most used spices in both the household and food processing industrial setting and rightfully so. Cinnamon contains cinnamaldehyde, a component used by the body to combat inflammation and has also been linked with lowering the body’s cholesterol content. This spice is also responsible for lowering blood sugar levels by reducing the body’s rate of breaking down carbohydrates, consequently improving insulin sensitivity. 

Ginger is another commonly used spice that is best known for increasing the metabolic rate, reducing appetite, soothing indigestion, and so much more. Ginger also regulates digestion which is an essential element when you want to watch your weight. 

Black pepper has gained popularity in recent years. This can be accredited to the recent studies of piperine, found in black pepper. The active compound has been linked to interfering with the formation of new fat cells through a process known as adiopogenesis. 

There are myriad health benefits that can be accrued from using spices including: 

  •   Improving the quality of meals

Our pallets love spices. Unfortunately, some technology has been used to create artificial tastes might have adverse effects on the body. Adding natural spices to your foods can help you add flavor without adding as much unhealthy items such as sugar, salt, and fat. Reducing sugar, fat, and salt will help in preventing diseases such as high blood pressure, high cholesterol, and many others. 

  • Spices help you eat the right portions

Adding spices to your food increases your satisfaction with your meal. As a result, you will likely find yourself eating smaller portions. The body will also maximize the use of these spices to aide in different bodily functions and the smaller portions will help you maintain your desired body size. 

  • Spices advocate for the general wellbeing of the body

Spices have insurmountable health benefits to offer. Chief among these benefits are their anti-inflammatory qualities that boost your body’s immunity and protect the body from conditions such as high blood sugar levels in the body. 

Here are a few extra tips to guide you while buying and storing your spices. 

Buy whole spices

It may be more convenient to buy a readymade spice, but it’s advised you buy the seasoning for a whole, and then work it down to the final product. Agreeably, using a grinder may be a tad tedious, but you will retain the total nutrient content of the spice. 

Storing spices

Most spices are dried up parts of a plant. Consequently, they should not be mixed with fluids unless through cooking or direct consumption. To preserve the quality of the spice for longer, it should be stores in a cool, dry, dark place. 

Discarding spices 

Some spices will be used on a regular basis while others are only used once in a while. It is imperative to note that spices only work their magic when they retain their quality. While most have long shelf lives, be sure to discard any spice that has expired. If you bought a processed spice, you could look out for the expiry date.  

A key point to note is that there are many spices out there and you should try and broaden your range of spices as all come with added benefits. Most people will only use spices on main dishes however, you can use them in teas, juices, smoothies, dressings, and an assortment of other foods and drinks. 

When using spices to lose your weight, you should consider augmenting them with Phenofen, a comprehensive weight loss supplement. Combined, the two will help you work towards the desired body shape and size.