Posts Tagged ‘lose weight diet tips’
High-Fiber Diet for Weight Loss and Better Health
High-fiber diets can help you to lose weight. Typical diets include only 10 to 15 grams of dietary fiber a day, but the daily value should be 25 grams. Most of us don’t have enough fiber in our diets. The average person eats half of what he or she would need.
People who are on high-fiber diet and successfully lose weight eat about 45 to 50 grams of fiber a day. Fiber provides a sense of fullness. It also regulates the speed at which your body processes sugars and it helps to limit the intake of fat and cholesterol.
High-fiber diet has other health benefits:
- Helps to lose weight
- Decrease the risk of colon and breast cancer
- Prevents high cholesterol
- Prevents diabetes
- Prevents heart disease
- Prevents high blood pressure
- Ease constipation
Fiber is indigestible and found in plant foods, including fruits vegetables, grains and beans. There is no fiber in meat or in any other animal food. There is soluble and insoluble fiber. Soluble fiber dissolves in water in the intestinal tract. It helps you to feel fuller for longer and it promotes better digestion. Soluble fibers are found in higher concentrations in fruits, oats, barley, and beans.
The Master Cleanse – Does it Really Work?
Master Cleanse is a detox diet. It is also called Lemon Cleanse and the Maple Syrup Diet. It claims that you can lose weight, have more energy and be happier in 10 days. This detoxification program aids in the removal of harmful toxins from within the body as well as in weight loss. Many celebrities including Beyoncé claims that this detox worked for them. Although this is what Beyoncé said after going back to regular diet:
“After that I ate waffles, fried chicken, cheeseburgers, French fries, everything I could find…That was the best time of my life. I’ve gained twelve pounds.”
How it works?
You will need:
- 2 oz. of fresh squeezed lemon juice
- 2 oz of grade B maple syrup
- ¼ of a teaspoon (or more) of cayenne pepper
- 2 cups of water
Mix it up, and that’s all you are getting, about 160 ounces per day.
When you get up in the morning you can drink a “salt water flush” a mixture of 2 teaspoon of salt and 1 quart of water. At night you can drink Herbal Laxative Tea.
The backers of this diet claim that the lemons provide the body with vitamins and minerals, the syrup offers energy and zinc, and the cayenne pepper works by loosening up the toxins in your body.
What are you going to experience?
During the diet (some people go for 10 days) you can expect:
- Diarrhea
- Dizziness
- Hot flashes, irritability
- You might lose 8 pounds
- Increased energy level on day 5/6
- You will go to the bathroom often
Are there any risks?
You should approach this detox program with caution. Your body is not going to get the necessary nutrients. Fruits/vegetables, fiber, carbohydrates and protein which are part of a healthy diet are all missing from the Master Cleanse. Your body will only lose water weight and you will gain it back once you stop the diet.
Is Fat Good or Bad?
When we think about weight loss and fats we are sort of confused. We hear many times that in order to lose weight we have to cut fat completely out of our diet or limit it to just a small amount. If we follow this we are going exclude healthy fats from our diet too.
We heard about bad fats, trans fats that we shouldn’t eat in order to lose weight and stay healthy. Most of us don’t have enough information about healthy fats, the good fats we should eat which are essential to our health. A lot of people believe that all fats are bad.
Yes, we need to eat fats to stay healthy. And we also need fats to lose weight which sounds contradictory. Here are some good reasons why we need fats:
- It’s hard to believe but fat can help you to lose weigh. Fat is filling, fat will prevent you from overeating and will help you to feel satisfied.
- Essential fats will help you to reduce the risks of cancer, heart disease, Alzheimer’s disease, arthritis, fatigue and allergies due to their anti-inflammatory and anti-clotting properties.
- Omega-3 fats help you to reduce the chances of developing depression. Depression is a frequent trigger of overeating. Omaga-3 fats have mood enhancing qualities.
- Believe it or not the brain is made up of 60% fat! Fat forms an essential part of your cell structure. Without them your cells will be unable to replenish and you will not be able to function at your peak capacity.
- Fats can influence your blood sugar balance. Balancing your blood sugar level will reduce your cravings and will also prevent mood swings.
As you can see, as long as you are eating the right fats you can still lose weight. You just need to know which fats are which. Some of the best sources to receive healthy fats are:
Flex seeds, pumpkin seeds, hemp seeds, chia seeds, walnuts, avocados, extra virgin olive oil, coconut oil and wild salmon.