When anyone starts dieting they want to see results quickly and that’s exactly what the cabbage soup diet achieves - but if you hate cabbage don’t worry, today many heath food shops are now offering pills with the same nutrients.
The Cabbage Soup Diet is a low-fat, high-fiber diet that will help you kick start your weight loss program. It also provides plenty of motivation - when anyone starts dieting they want to see results quickly and that’s exactly what the cabbage soup diet achieves.
There is a recipe for cabbage soup at the end of this article, but if you hate cabbage don’t worry, today many heath food shops now offering pills with the same nutrients, and lets face it there are a lot of people who don’t like cabbage!
Where the daily instructions mention cabbage soup, you can substitute cabbage diet supplement pills, if you prefer.
Following the cabbage soup diet. Follow it EXACTLY for a week and the pounds will melt away!If you don’t follow it exactly you will completely defeat the object of the diet - keep in mind it’s only for seven days and is well worth it. Here are the basics of the diet and some ways to maximize your results:
Day One: Fruit: Eat all of the fruit you want (no bananas). Eat only your soup and the fruit for the first day. Drinks - unsweetened teas, cranberry juice and water.
Day Two: Vegetables: Eat any fresh, raw or cooked vegetables and as much as you want. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, a big baked potato with butter can be eaten. Do not eat fruit.
Day Three: Mix Days One and Two: Eat all the soup, fruits and vegetables you want but No Baked Potato.
Day Four: Bananas and Skim Milk: Eat up to eight bananas and drink as many glasses of skimmed milk as you want on this day, along with your soup.
Day Five: Beef And Tomatoes: Ten to twenty ounces of beef and up to six fresh tomatoes can be eaten. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (no skin-on chicken). If you prefer, you can substitute broiled fish for the beef on one of the beef days (but not both).
Day Six: Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.
Day Seven: Brown rice, unsweetened fruit juices and vegetables: As much as you want.
It’s over, and you will have lost weight! If it sounds easy, but wait until you try it! The cabbage soup diet is not easy for many dieters but the results are well worth the effort. One week only.
The Cabbage Soup Diet is full nutritious vegetables and fruit, and is extremely low in fat, but to stress again: This diet is for one week only. The cabbage soup diet is too low in complex carbohydrates, protein, vitamins and minerals to continue for a long period of time. You need to resume normal eating patterns for at least two weeks before trying it again. Six things to keep in mind
1. Follow the diet EXACTLY - if you don’t, then it wont work
2. Drink at least 4 - 6 glasses of water per day
3. Keep motivated! - Keep in mind that it's only for seven days
4. Complement the diet with a multivitamin and mineral tablet
5. Eat plenty of soup - as much as you want! If you hate the soup use over the counter pills.
The cabbage soup diet is one of the most effective ways to kick start a weight loss program. It provides quick results and although not easy, dieters know they only need to do it for seven days and can have a break before resuming if necessary. Finally, it provides plenty of motivation to keep losing weight, once quick weight loss has been achieved. Here is a recipe for the cabbage soup diet:
Cabbage Soup Diet Recipe. Ingredients: 6 Large Green Onions, 2 Green Peppers, 1-2 Cans Diced Tomatoes, 1 Bunch of Celery, 1 Package Lipton Onion Soup Mix, 1-2 Cubes of Bouillon (if desired), 1 Cabbage Head. Directions: 1) Cut the vegetables into small pieces and cover with water, you can also use V-8 juice. 2) Boil the ingredients fast for 10 minutes. 3) Reduce to simmer and continue cooking the cabbage soup until all of the vegetables are tender. Season the cabbage soup to taste with salt, pepper, garlic powder, parsley, or whatever spice you want to add.
Source: http://www.article-outlet.com/
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Friday, May 4, 2007
The Secrets to Weight Loss After Pregnancy
The time right after the birth of a child can be quite challenging. While it is certainly a good idea to eat healthy, you’ll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. It’s a good idea to set weight-loss goals, but don’t go overboard.
Sarah is a pregnant mother of three who continues to breast-feed her 18-month-old. After each of her pregnancies, she has had difficulty losing weight. With all of her responsibilities, weight loss isn’t a priority. Still, she wishes that, once this pregnancy is over, she will be able to return to her pre-marriage weight.
The average woman gains more than 25 pounds during her pregnancy. The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital. However, some women simply assume that this “baby fat” will never go away. Yet, it is entirely possible to lose weight during the post-partum period.
A number of medical experts recommend easing into a weight loss program after the birth of your baby. This means that you will not start dieting until about three months following birth. You should combine a low-fat diet with moderate exercise in order to achieve weight loss.
Don’t expect instant results. It will take you a good nine months to get back to your weight prior to pregnancy. A go-slow approach is best because you need to give your body time to recover after childbirth. Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.
Interestingly enough, breastfeeding actually enhances weight loss. The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size. However, breastfeeding alone won’t bring down your weight. You need to combine it with a sensible diet and a moderate exercise program. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy. Still, stay clear of junk food during this period. You should rely on food with high nutritional value to maintain the proper level of calories each day.
There are many good reasons to exercise during the post-partum period. In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence. Exercise can also “clear your head” so that you’re better able to meet the demands of motherhood. You might consider joining a “Mommy and Me” exercise class so that your baby can exercise right along with you. Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you’ll have some emotional support while exercising. An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.
Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber. Under no circumstances should you go on a fad diet. Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth. It’s a good idea to set weight-loss goals, but don’t go overboard. Recognize that there’s a limit to the amount of weight you can lose during a given period of time.
You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children. They appear svelte and elegant, totally devoid of baby fat. In the accompanying article, they may even talk about exercising right after childbirth. Such articles send new mothers a dangerous message: that you must do all you can to become thin as quickly as possible after your baby is born. Such a philosophy is not only ridiculous, it’s also unhealthy. As a result, you’ll need to “tune out” such messages from the media and stay the course with your own gradual weight loss plan.
The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength. While it is certainly a good idea to eat healthy, you’ll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. In fact, you might find that you’re actually healthier after your baby is born. Weightloss Diettips
Article Source: http://www.article-outlet.com/
Sarah is a pregnant mother of three who continues to breast-feed her 18-month-old. After each of her pregnancies, she has had difficulty losing weight. With all of her responsibilities, weight loss isn’t a priority. Still, she wishes that, once this pregnancy is over, she will be able to return to her pre-marriage weight.
The average woman gains more than 25 pounds during her pregnancy. The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital. However, some women simply assume that this “baby fat” will never go away. Yet, it is entirely possible to lose weight during the post-partum period.
A number of medical experts recommend easing into a weight loss program after the birth of your baby. This means that you will not start dieting until about three months following birth. You should combine a low-fat diet with moderate exercise in order to achieve weight loss.
Don’t expect instant results. It will take you a good nine months to get back to your weight prior to pregnancy. A go-slow approach is best because you need to give your body time to recover after childbirth. Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.
Interestingly enough, breastfeeding actually enhances weight loss. The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size. However, breastfeeding alone won’t bring down your weight. You need to combine it with a sensible diet and a moderate exercise program. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy. Still, stay clear of junk food during this period. You should rely on food with high nutritional value to maintain the proper level of calories each day.
There are many good reasons to exercise during the post-partum period. In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence. Exercise can also “clear your head” so that you’re better able to meet the demands of motherhood. You might consider joining a “Mommy and Me” exercise class so that your baby can exercise right along with you. Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you’ll have some emotional support while exercising. An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.
Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber. Under no circumstances should you go on a fad diet. Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth. It’s a good idea to set weight-loss goals, but don’t go overboard. Recognize that there’s a limit to the amount of weight you can lose during a given period of time.
You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children. They appear svelte and elegant, totally devoid of baby fat. In the accompanying article, they may even talk about exercising right after childbirth. Such articles send new mothers a dangerous message: that you must do all you can to become thin as quickly as possible after your baby is born. Such a philosophy is not only ridiculous, it’s also unhealthy. As a result, you’ll need to “tune out” such messages from the media and stay the course with your own gradual weight loss plan.
The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength. While it is certainly a good idea to eat healthy, you’ll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. In fact, you might find that you’re actually healthier after your baby is born. Weightloss Diettips
Article Source: http://www.article-outlet.com/
Tuesday, April 10, 2007
Zone Diet
What if I don't need to lose weight?
Weight loss is only one of many reasons to eat in the Zone. There are countless other benefits associated with the Zone, such as improved health, greater energy, and better mental clarity.
What is the average weight loss?
The average dieter may lose approximately 8 to 10 pounds per month.
How long before I can expect results?
Many Zone dieters report higher levels of energy and a significant decrease in hunger and fatigue within the first five days. In the first week, you may lose up to 4 lbs. of water weight and body fat. Although everyone is different, most people lose approximately 1 1/2 to 2 lbs. of body fat each week thereafter. It is important to remember that "weight loss" should not be your primary objective; rather loss of body fat should become your goal. You can tell you are accomplishing fat loss by the second week when your clothes should start to fit more loosely.
What if I have high cholesterol?
High cholesterol, in contrast to popular belief, is not a result of eating foods high in cholesterol. This soft waxy substance is essential to brain chemistry, memory, and necessary to form cell membranes, hormones and other tissues of the body. Cholesterol has gotten a bad rap through the years. But it is only harmful when it becomes plaque; a thick, hard coating that builds up in the arterial walls. The cause of the build up is not dietary cholesterol, rather the intake of unfavorable carbohydrates that initiate insulin, a pro-inflammatory hormone that causes a cascade of reactions eventually leading to arterial damage.
What if I have diabetes?
The Zone Diet is actually a wellness as well as a weight loss program. It was originally developed to help people with diabetes and heart disease. The Zone is the perfect diet for someone with Type II diabetes. The number of Americans with Type II diabetes is increasing at an alarming rate. Accompanying this issue is low HDL's, hypertension, and high triglycerides, all risk factors to heart disease. Zone Diet addresses all of these and is the answer to better health because it corrects elevated insulin levels. Type I diabetes sufferers will also benefit from Zone Diet, however as with all diet programs, you are requested to see your physician regularly and adjust all medications accordingly.
What if I'm pregnant or nursing?
Most doctors recommend that pregnant women and nursing mothers eat a well-balanced diet, increasing their food intake by about 25-30%, which would translate to consuming an "extra" block of protein carbohydrate and fat at each meal. It is recommended that you eliminate difficult to digest and gassy foods during pregnancy.
What if I'm on medication?
We encourage you to see your physician before making any dietary changes. You may, in fact, need to lower the dosage of certain drugs as you reach your wellness and weight loss goals. Certain medications actually increase insulin levels, "sabotaging" your weight loss efforts. Talk to your doctor about drugs that may have less deleterious effects on insulin. Never make any changes without consulting your physician for advice.
Should I eat three meals and two snacks even if I am not hungry?
Absolutely YES! The Zone is all about the hormonal responses to food. Think of food as a drug. Your body needs to process this "drug" in a particular way in order for you to attain your weight loss goals. Not being hungry is a great indicator that you are losing body fat and getting into "the Zone". Another important rule is to always eat breakfast within an hour of waking.
What if I'm not hungry?
Keep an appointment with food; it's all in the planning! Since a Zone meal “regulates" your body's response to insulin, you must eat on a regular basis. Although everyone is different, a Zone meal should stave off hunger for approximately 4-5 hours, a snack, approximately 2 hours. Remember to eat your 3 meals and 2 snacks no matter what. Not being hungry indicates that you are accomplishing your goals and losing body fat.
Should I take supplements?
Yes! In order to survive and maintain health, we all need to consume foods abundant in essential nutrients. We need to eat foods rich in vitamins, antioxidants, photochemical and minerals. Unfortunately, the modern food supply is often devoid of these sources of life due to processing, poor farming practices, the use of pesticides and other damaging chemicals, polluted air and water. There is no doubt that there is a direct relationship between the composition of the food we consume and the composition of our body. Because it is basically impossible to get what we need to be healthy from today's food supply, we all need to increase our nutrient intake through vitamins and other supplements.
Should I eat before working out in the gym?
Definitely! Eating a Zone snack 30 minutes before working out assures that you will access the hormonal benefits of being in the Zone, which means that you will burn body fat, which is essential to weight loss. Aerobic exercise reduces insulin levels, the key to getting trimmer. Anaerobic exercise builds strong muscles. Muscles are a more metabolically active tissue than fat. Even if the scale doesn't move, your clothes will fit better and you will look and feel better. Exercise is an important component to helping you achieve your goals and we highly encourage it. Just remember to start: off slowly and build from there to avoid injury.
Is it ok to eat rice, bagels or pasta ever again?
Of course! What makes the Zone Diet so wonderful is that no foods are excluded. However, when consuming carbohydrates, the best choice is always vegetables and fruits, which are loaded with vitamins and nutrients. All carbohydrates are composed of sugar. Rice, bagels, pasta and sweets have lots more sugar (called the glycemic index) than the more beneficial carbohydrates found in vegetables and fruits. Another point worth making is that many people do not digest grain based foods well and often find that the results of eating these foods are bloating and other digestive disorders. When choosing the grains and other starchy foods, consume very small amounts.
Isn't having 30% fat in my diet too much?
One of the greatest medical myths of the past half-century, especially the last 20 years, is that fats are evil. Fats (more properly referred to as lipids) are essential to good health. Now, some fats are better than others, and no one is encouraging you to eat saturated or hydrogenated fats. However, never make the mistake of lumping all fats together into one negative grouping. Good fats, especially monounsaturated fats, actually have significant health benefits. Contrary to present thinking, it takes dietary fat to burn body fat. Fat actually slows the entry of carbohydrates into the blood stream and are responsible for initiating certain hormones that give you a sense of satisfaction and signal you to stop eating. Some of the fattest people on earth are the ones who try to eat '"fat free!"
Should I be concerned about calories?
The Zone is not about calories. It is about the hormonal response to food. Being in "the Zone" means you're not hungry and not craving, even though it may appear at first to be a low-calorie diet. Women who diet in the Zone should consume 1100-1200 calories daily while men should consume 1400-1600 calories per day. But because blood sugar levels are balanced, if you are like most people, you will be enjoying greater energy levels, less fatigue, the ability to think more clearly, and fewer cravings while attaining your weight loss goals.
Will I gain weight back once I complete the program?
A diet is something you can go off and on. We prefer to think of the Zone Diet as a lifestyle, which teaches you new habits and a new way of looking at (eating!) food. We encourage people to maintain the diet on their own by using what we call the eyeball method.
Can I drink milk if I’m concerned about calcium?
Another unfortunate food myth is that milk is the perfect food. Well, it might just be if you're a 300 lb. calf! In reality, the majority of the world's population finds it quit difficult to digest milk. Most of us do not have the enzymes necessary to “break down" milk. We often refer to this as "lactose intolerance." Calcium is important in the formation of strong bones and teeth, in the maintenance of a regular heartbeat, and in the transmission of nerve impulses. It has even proven to be important in preventing colon cancer. This much-needed mineral can be found in lots of the good foods, especially green leafy vegetables. For added insurance, it is always best to include a calcium supplement in your vitamin regimen.
When do I eat?
It has often been said that timing is everything! If you think of food as a drug, you'll begin to understand how important it is to regulate your body's use of macronutrients - proteins, carbohydrates and fats - throughout the day. A Zone Diet meal should keep your blood sugar regulated for approximately 4 to 5 hours, a snack about 2 hours. By eating on a "regular" basis; 3 meals and 2 snacks each day, you will control insulin and lose body fat Always eat your Zone breakfast within an hour of rising and schedule your remaining meals accordingly. Also, remember to eat before you become hungry.
What can I drink?
Water should always be your beverage of choice. Burning fat is a very dehydrating process, which is why constipation is often a complaint when starting the program. Drinking lots of water is important. Juices are loaded with sugar and should be avoided. By adding a bit of sparkling water you can learn to wean yourself off juice by slowly changing the ratio to more water than juice and retraining your taste buds until you've readjusted to drinking only water.
Can I drink alcohol?
Alcoholic drinks are derived from grains or fruits. They are high glycemic, high-sugared carbohydrates. Alcohol increases insulin levels, which sabotages your weight loss efforts. Think of a 4 oz glass of wine, a bottle of beer or 1½ oz of liquor as one block. That means that if you're a male, consuming 4 blocks of carbohydrates (36-40 grams) at a meal you would need to eat one block less of carbohydrates in order to have that drink at that meal. There are many inconsistent reports coming out of the scientific community regarding alcohol consumption. Some studies show that alcohol is toxic to the cells, accelerates the aging process and has been linked to breast cancer. Other data show alcohol to be heart friendly (in small amounts). If you don't drink, don't start now. If you do, always drink in moderation.
Can I drink coffee?
Coffee contains caffeine and caffeine is a stimulant, which causes insulin resistance. If you must drink coffee, it is best to drink water-processed decaffeinated coffee. And remember, if you add milk or half-and-half to your coffee, you are adding a few extra carbohydrates to your daily intake.
What about artificial sweeteners and diet soda?
Although artificial sweeteners advertise that they have only one calorie, they stimulate carbohydrate cravings, which sabotage your program. Remember, the Zone is not about calories; it's about the hormonal response to food. Aspartame has been linked to headaches, dizziness, anxiety and depression. Diet soda contains artificial sweeteners along with high levels of phosphorous, which interferes with calcium absorption. Calcium depletion has been associated with osteoporosis (bone loss). It is best to cut out the soda.
source : http://www.zonedietinfo.com/zone-diet.htm
Weight loss is only one of many reasons to eat in the Zone. There are countless other benefits associated with the Zone, such as improved health, greater energy, and better mental clarity.
What is the average weight loss?
The average dieter may lose approximately 8 to 10 pounds per month.
How long before I can expect results?
Many Zone dieters report higher levels of energy and a significant decrease in hunger and fatigue within the first five days. In the first week, you may lose up to 4 lbs. of water weight and body fat. Although everyone is different, most people lose approximately 1 1/2 to 2 lbs. of body fat each week thereafter. It is important to remember that "weight loss" should not be your primary objective; rather loss of body fat should become your goal. You can tell you are accomplishing fat loss by the second week when your clothes should start to fit more loosely.
What if I have high cholesterol?
High cholesterol, in contrast to popular belief, is not a result of eating foods high in cholesterol. This soft waxy substance is essential to brain chemistry, memory, and necessary to form cell membranes, hormones and other tissues of the body. Cholesterol has gotten a bad rap through the years. But it is only harmful when it becomes plaque; a thick, hard coating that builds up in the arterial walls. The cause of the build up is not dietary cholesterol, rather the intake of unfavorable carbohydrates that initiate insulin, a pro-inflammatory hormone that causes a cascade of reactions eventually leading to arterial damage.
What if I have diabetes?
The Zone Diet is actually a wellness as well as a weight loss program. It was originally developed to help people with diabetes and heart disease. The Zone is the perfect diet for someone with Type II diabetes. The number of Americans with Type II diabetes is increasing at an alarming rate. Accompanying this issue is low HDL's, hypertension, and high triglycerides, all risk factors to heart disease. Zone Diet addresses all of these and is the answer to better health because it corrects elevated insulin levels. Type I diabetes sufferers will also benefit from Zone Diet, however as with all diet programs, you are requested to see your physician regularly and adjust all medications accordingly.
What if I'm pregnant or nursing?
Most doctors recommend that pregnant women and nursing mothers eat a well-balanced diet, increasing their food intake by about 25-30%, which would translate to consuming an "extra" block of protein carbohydrate and fat at each meal. It is recommended that you eliminate difficult to digest and gassy foods during pregnancy.
What if I'm on medication?
We encourage you to see your physician before making any dietary changes. You may, in fact, need to lower the dosage of certain drugs as you reach your wellness and weight loss goals. Certain medications actually increase insulin levels, "sabotaging" your weight loss efforts. Talk to your doctor about drugs that may have less deleterious effects on insulin. Never make any changes without consulting your physician for advice.
Should I eat three meals and two snacks even if I am not hungry?
Absolutely YES! The Zone is all about the hormonal responses to food. Think of food as a drug. Your body needs to process this "drug" in a particular way in order for you to attain your weight loss goals. Not being hungry is a great indicator that you are losing body fat and getting into "the Zone". Another important rule is to always eat breakfast within an hour of waking.
What if I'm not hungry?
Keep an appointment with food; it's all in the planning! Since a Zone meal “regulates" your body's response to insulin, you must eat on a regular basis. Although everyone is different, a Zone meal should stave off hunger for approximately 4-5 hours, a snack, approximately 2 hours. Remember to eat your 3 meals and 2 snacks no matter what. Not being hungry indicates that you are accomplishing your goals and losing body fat.
Should I take supplements?
Yes! In order to survive and maintain health, we all need to consume foods abundant in essential nutrients. We need to eat foods rich in vitamins, antioxidants, photochemical and minerals. Unfortunately, the modern food supply is often devoid of these sources of life due to processing, poor farming practices, the use of pesticides and other damaging chemicals, polluted air and water. There is no doubt that there is a direct relationship between the composition of the food we consume and the composition of our body. Because it is basically impossible to get what we need to be healthy from today's food supply, we all need to increase our nutrient intake through vitamins and other supplements.
Should I eat before working out in the gym?
Definitely! Eating a Zone snack 30 minutes before working out assures that you will access the hormonal benefits of being in the Zone, which means that you will burn body fat, which is essential to weight loss. Aerobic exercise reduces insulin levels, the key to getting trimmer. Anaerobic exercise builds strong muscles. Muscles are a more metabolically active tissue than fat. Even if the scale doesn't move, your clothes will fit better and you will look and feel better. Exercise is an important component to helping you achieve your goals and we highly encourage it. Just remember to start: off slowly and build from there to avoid injury.
Is it ok to eat rice, bagels or pasta ever again?
Of course! What makes the Zone Diet so wonderful is that no foods are excluded. However, when consuming carbohydrates, the best choice is always vegetables and fruits, which are loaded with vitamins and nutrients. All carbohydrates are composed of sugar. Rice, bagels, pasta and sweets have lots more sugar (called the glycemic index) than the more beneficial carbohydrates found in vegetables and fruits. Another point worth making is that many people do not digest grain based foods well and often find that the results of eating these foods are bloating and other digestive disorders. When choosing the grains and other starchy foods, consume very small amounts.
Isn't having 30% fat in my diet too much?
One of the greatest medical myths of the past half-century, especially the last 20 years, is that fats are evil. Fats (more properly referred to as lipids) are essential to good health. Now, some fats are better than others, and no one is encouraging you to eat saturated or hydrogenated fats. However, never make the mistake of lumping all fats together into one negative grouping. Good fats, especially monounsaturated fats, actually have significant health benefits. Contrary to present thinking, it takes dietary fat to burn body fat. Fat actually slows the entry of carbohydrates into the blood stream and are responsible for initiating certain hormones that give you a sense of satisfaction and signal you to stop eating. Some of the fattest people on earth are the ones who try to eat '"fat free!"
Should I be concerned about calories?
The Zone is not about calories. It is about the hormonal response to food. Being in "the Zone" means you're not hungry and not craving, even though it may appear at first to be a low-calorie diet. Women who diet in the Zone should consume 1100-1200 calories daily while men should consume 1400-1600 calories per day. But because blood sugar levels are balanced, if you are like most people, you will be enjoying greater energy levels, less fatigue, the ability to think more clearly, and fewer cravings while attaining your weight loss goals.
Will I gain weight back once I complete the program?
A diet is something you can go off and on. We prefer to think of the Zone Diet as a lifestyle, which teaches you new habits and a new way of looking at (eating!) food. We encourage people to maintain the diet on their own by using what we call the eyeball method.
Can I drink milk if I’m concerned about calcium?
Another unfortunate food myth is that milk is the perfect food. Well, it might just be if you're a 300 lb. calf! In reality, the majority of the world's population finds it quit difficult to digest milk. Most of us do not have the enzymes necessary to “break down" milk. We often refer to this as "lactose intolerance." Calcium is important in the formation of strong bones and teeth, in the maintenance of a regular heartbeat, and in the transmission of nerve impulses. It has even proven to be important in preventing colon cancer. This much-needed mineral can be found in lots of the good foods, especially green leafy vegetables. For added insurance, it is always best to include a calcium supplement in your vitamin regimen.
When do I eat?
It has often been said that timing is everything! If you think of food as a drug, you'll begin to understand how important it is to regulate your body's use of macronutrients - proteins, carbohydrates and fats - throughout the day. A Zone Diet meal should keep your blood sugar regulated for approximately 4 to 5 hours, a snack about 2 hours. By eating on a "regular" basis; 3 meals and 2 snacks each day, you will control insulin and lose body fat Always eat your Zone breakfast within an hour of rising and schedule your remaining meals accordingly. Also, remember to eat before you become hungry.
What can I drink?
Water should always be your beverage of choice. Burning fat is a very dehydrating process, which is why constipation is often a complaint when starting the program. Drinking lots of water is important. Juices are loaded with sugar and should be avoided. By adding a bit of sparkling water you can learn to wean yourself off juice by slowly changing the ratio to more water than juice and retraining your taste buds until you've readjusted to drinking only water.
Can I drink alcohol?
Alcoholic drinks are derived from grains or fruits. They are high glycemic, high-sugared carbohydrates. Alcohol increases insulin levels, which sabotages your weight loss efforts. Think of a 4 oz glass of wine, a bottle of beer or 1½ oz of liquor as one block. That means that if you're a male, consuming 4 blocks of carbohydrates (36-40 grams) at a meal you would need to eat one block less of carbohydrates in order to have that drink at that meal. There are many inconsistent reports coming out of the scientific community regarding alcohol consumption. Some studies show that alcohol is toxic to the cells, accelerates the aging process and has been linked to breast cancer. Other data show alcohol to be heart friendly (in small amounts). If you don't drink, don't start now. If you do, always drink in moderation.
Can I drink coffee?
Coffee contains caffeine and caffeine is a stimulant, which causes insulin resistance. If you must drink coffee, it is best to drink water-processed decaffeinated coffee. And remember, if you add milk or half-and-half to your coffee, you are adding a few extra carbohydrates to your daily intake.
What about artificial sweeteners and diet soda?
Although artificial sweeteners advertise that they have only one calorie, they stimulate carbohydrate cravings, which sabotage your program. Remember, the Zone is not about calories; it's about the hormonal response to food. Aspartame has been linked to headaches, dizziness, anxiety and depression. Diet soda contains artificial sweeteners along with high levels of phosphorous, which interferes with calcium absorption. Calcium depletion has been associated with osteoporosis (bone loss). It is best to cut out the soda.
source : http://www.zonedietinfo.com/zone-diet.htm
Sunday, April 8, 2007
The Ten Best Diet Foods In Existence
The Ten Best Diet Foods In Existence
By Kirsten Hawkins
What you eat and what you eat will have a big effect on how quickly you take off pounds, and more importantly, how long you keep those pounds off. There are certain foods that you really should be eating on a regular basis, for lots of good, healthy reasons. They come from all food categories, but every one of them has one thing in common: they pack a lot of nutritional punch into their calories. Here's a list of five diet foods that will help you stay healthy and lose weight.
1. Whole grain breads
If you've been paying attention, you know that evil carbs are the current diet buster. If you just stay away from all carbs, some of the diets proclaim, you'll lose weight no matter what else you eat. That's not only wrong, it's downright dangerous for both your health and your diet. There's a reason that the Bible refers to bread as 'the staff of life'.
Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet - which most doctors agree is about 50-60% of your caloric intake. That means that if you're on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits and vegetables. Whole grain breads pack a lot of nutritional value. Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal, and for about the same number of calories, you'll be getting three times the vitamins, amino acids and roughage that your body needs to function. You'll feel full far longer, too - because you've given your body something to work on that will take a while to digest.
2. Fish
Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don't - omega 3 fatty acids. Omega 3 is one of the main building blocks in your cells. If your body doesn't get enough Omega 3, it will try to build cells from other fatty acids. The problem is that those cells are not as flexible, and not quite the right shape. Among the cells that aren't quite right are the ones in your brain that help control impulses and tell your body what it needs. By providing enough Omega 3 for your body to use, you'll be healing the damage done through years of poor diet. And since fish, as a general rule, has fewer calories than most meats, you'll be saving calories, too. Just remember that you're REPLACING portions of meat with fish, not adding them to what you already eat.
3. Spinach
At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body. Every serving gives you folic acid, manganese,beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K. You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.
4. Olive Oil
Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet. It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things. One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories - and a whole lot of healthy fuel for your body.
5. Pink Grapefruit
With only 40 calories in half a grapefruit, you're getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It's versatile and tasty. Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.
Most importantly, don't base your diet around any single ONE ingredient. The best way to lose weight is to eat a healthy variety of foods to make sure that you get all the essential nutrients that you need each day.
by Kirsten Hawkins
By Kirsten Hawkins
What you eat and what you eat will have a big effect on how quickly you take off pounds, and more importantly, how long you keep those pounds off. There are certain foods that you really should be eating on a regular basis, for lots of good, healthy reasons. They come from all food categories, but every one of them has one thing in common: they pack a lot of nutritional punch into their calories. Here's a list of five diet foods that will help you stay healthy and lose weight.
1. Whole grain breads
If you've been paying attention, you know that evil carbs are the current diet buster. If you just stay away from all carbs, some of the diets proclaim, you'll lose weight no matter what else you eat. That's not only wrong, it's downright dangerous for both your health and your diet. There's a reason that the Bible refers to bread as 'the staff of life'.
Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet - which most doctors agree is about 50-60% of your caloric intake. That means that if you're on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits and vegetables. Whole grain breads pack a lot of nutritional value. Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal, and for about the same number of calories, you'll be getting three times the vitamins, amino acids and roughage that your body needs to function. You'll feel full far longer, too - because you've given your body something to work on that will take a while to digest.
2. Fish
Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don't - omega 3 fatty acids. Omega 3 is one of the main building blocks in your cells. If your body doesn't get enough Omega 3, it will try to build cells from other fatty acids. The problem is that those cells are not as flexible, and not quite the right shape. Among the cells that aren't quite right are the ones in your brain that help control impulses and tell your body what it needs. By providing enough Omega 3 for your body to use, you'll be healing the damage done through years of poor diet. And since fish, as a general rule, has fewer calories than most meats, you'll be saving calories, too. Just remember that you're REPLACING portions of meat with fish, not adding them to what you already eat.
3. Spinach
At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body. Every serving gives you folic acid, manganese,beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K. You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.
4. Olive Oil
Your body does need a little fat to process vitamins and use them properly. Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet. It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things. One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories - and a whole lot of healthy fuel for your body.
5. Pink Grapefruit
With only 40 calories in half a grapefruit, you're getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It's versatile and tasty. Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.
Most importantly, don't base your diet around any single ONE ingredient. The best way to lose weight is to eat a healthy variety of foods to make sure that you get all the essential nutrients that you need each day.
by Kirsten Hawkins
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