Whole 30 Diaries

                                   
                     

Check out this whole 30 diet video. Thought you may find it interesting. What do you think?

Happy Easter

Happy Easter. Hope you did not have too many Easter eggs. 😉

This Woman Lost 150Lbs Only To Be Bullied Online And Regain Weight!

                     
                         


Saw this video and could not believe how horrible and nasty some people can be. Any weight loss takes lots of hard work and dedication. So wrong!

Let me know what you think?

8 Best Protein Sources For Weight Loss.

If you’re trying to slim down, you probably don’t need us to remind you that eating plenty of protein can help you reach your goal weight. Protein—even from unlikely sources like veggies—digests at a slow, steady rate to help you feel fuller longer and make you less prone to junky cravings. Just as important, it’s essential for maintaining and building lean muscle mass to help your body torch tons of calories. So it’s worth loading up all around.

But do certain high-protein foods pack more get-lean power than others? You bet. Some foods serve up more protein for fewer calories, while a few boast extra weight-loss benefits that just might get you into your skinny jeans even faster. Here’s a look at the most powerful picks—and why you should be eating them on the reg.

Eggs

They just might be the best way to start your day. For just 140 calories, 2 large eggs will deliver 14g protein. That, combined with the fat in the yolks, will keep your blood sugar levels nice and steady, which can help stave off diet-derailing cravings. In fact, findings show that eating eggs for breakfast dampens the production of the hunger hormone ghrelin—and helps you eat less for the next 36 hours. Incredible, right?

Related: Eggs - Should You Include It As Part Of Your Weight Loss Plan

What Is Nutrigenomics? The New Diet Study You May Not Have Heard Of But Should Be Aware Of.

Figuring out what to eat can be a daily frustration. Whether it's because you're trying to find a middle ground between your heart, which is telling you to order the greasy option on the menu, and your mind, which is telling you to settle for the healthy option on the menu, knowing what to pick is a battle that may leave you ordering both, hoping that one balances out the other. 

Our bodies are weird, and figuring out what kinds of food we should be consuming isn't a one-size-fits-all decision. That's where one of the biggest trends for 2018 comes into play: nutrigenomics.

The word, which is a Frankenstein-like combination of the words nutrients and genomics, is a study that's gaining rapid popularity for the way it could influence individual weight loss and overall health.

"Nutrigenomics is the study of how specific foods and nutrients impact our genes and our health," says Paul Salter, Bodybuilding.com nutrition editor and the founder of Fit in Your Dress. "This field, which is still very new and growing, looks to learn how specific nutrients have different interactions in one person's body versus another, to help inform one of what he or she may need to eat, or avoid eating to improve their health across a variety of parameters."

Related: What Is The Volumetrics Diet? Can It Help Your Weight Loss Plan.

Here's what you need to know about nutrigenomics.

Super Metabolism Diet? What Is It And Here's What You Need To Know.

The super metabolism diet relies on five pillars, all in a handy acronym: Super proteins, super carbs, and super fats; Upping your energy expenditure; Power snacks; Essential calories, vitamins, and minerals; Relaxing and recharging. (Yep, it all spells out SUPER.)

In the diet, you'll be guided through what to eat and when. For instance, David Zinczenko, nutrition expert, creator of Eat This Not That! and Best Life, recommends eating three meals and one snack per day, along with drinking a lot of water. Rather than cutting out specific nutrients (like fat or carbs), they all fit into the eating plan — and the choices in these food groups are all designed specifically to rev your fat-burning engines.

Super proteins: Includes choices like eggs, salmon, lean beef, bison, and chicken breast. You'll eat 1.6 grams of protein per kilogram of bodyweight. A 140-pound woman would eat about 100 grams of protein a day.

Related: What Is The Volumetrics Diet? Can It Help Your Weight Loss Plan

Super carbs: Includes choices like oatmeal, whole wheat, quinoa, bananas, apples, and barley.

Super fats: Includes choices like avocados, nut butters, and olive oil.

Super snacks: Includes choices like yoghurt, carrots, and hummus.

Extras: Options like teas and spices to make foods interesting.

Of course, there are foods you should avoid, and they include the things you'd assume, like refined carbohydrates, high-fructose corn syrup, sodas, most saturated fats, alcohol, and breads and cereals.

7 Things That Happen To Your Body If You Go Vegan

           
                              


Check out some changes that could happen if you decide to go Vegan. Let me know what you think?

How Oprah Has Kept Off 42Lbs

At the beginning of 2017, Oprah Winfrey revealed to PEOPLE magazine that after decades of struggling with her weight, she had lost 42 lbs. Now one year later, she’s maintained the weight loss — even over the holidays.

“Usually every Christmas [I’m] up eight to 12 lbs.,” Winfrey, 64, tells PEOPLE in the week’s cover story. “So to be able to gain nothing during Christmas and watch people eat donuts in front of me, I consider that a victory for someone who has been an emotional eater and struggled with up-and-down weight loss my whole life.”

The billionaire mogul — who’s a spokesperson for Weight Watchers and owns 10 percent of the company — hopes to continue her health journey in anticipation of her next birthday.

“I really want to get more fit and stronger and see if I can blow it out at 65. Blow it out!” she says, explaining that she’s starting a weight-training program. “My goal to be 65 and you all say, ‘What happened to Oprah? She is ripped.’ “

But the Wrinkle in Time star stresses that as long as she continues to stay at her current weight, she’ll be happy.

“If I didn’t lose another pound, I still feel really fantastic,” Winfrey says. “I’m not trying to be skinny, not trying for a size. I’m just trying to be as healthy as my body wants to be.”

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Is Your Body Programmed To Be A Certain Weight?

Is there any truth to the idea that your body weight has a "set point" it likes to function at? We asked a doctor to weigh in.

Dr Roshini Raj states that the set point theory is the idea that the body has a preprogrammed weight that it likes to be at to function efficiently. And there is scientific evidence that suggests there is some truth to this; the body uses a variety of metabolic and hormonal mechanisms—like slowing down metabolism when you cut your calorie intake, for instance—to maintain its weight when you try to slim down.

Related: Weight Loss Secret - No One Talks About Part 2

So does this mean that trying to lose weight below your “set point” is futile, since your body will try to fight it and always win? No, weight management is more complicated than that. Many parameters control weight, including genetics, but so do external factors, like stress and your eating behaviors. 

Plenty of people slim down and settle at a lower weight permanently—but you should follow a safe, gradual weightloss plan so that your body can adapt over time. (Plus, you’ll be more likely to keep the pounds off in the long term if you take on sustainable healthy eating habits.) Crash dieting (like restricting your calories too intensely) can cause your body to try to hold on to fat so it stays at its happy weight—don’t try it.

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Understanding Your BMI.

Body mass index, or BMI for short, is a measure of your body fat based on your weight and height. In general, the higher the BMI, the more at risk a person is of being considered overweight or obese. In fact, BMI is the number one indicator used to measure obesity around the world. But BMI has faced a lot of backlash in the past for not being an accurate representation of a person's health or fitness level.

BMI is simple to understand, and you can see how to calculate yours here. You take your weight in kilograms and divide it by your height in meters squared. Based on the number you get, you can fall into any of the four categories below for both men and women:

·         Underweight: BMI is less than 18.5

·         Normal weight: BMI is 18.5 to 24.9

·         Overweight: BMI is 25 to 29.9

·         Obese: BMI is 30 or more


 Related: BMI? Is It Any Good To Check If You Have A Healthy Weight.

5 Weight Loss Mistakes All Women Make.

                   


Check out this video and see if you relate to any of these mistakes. Let me know what you think.

6 Things That Happened When I Tried Intermittent Fasting For A Week

Let me start by saying I'm not a girl who forgets to eat. Never will you hear me utter Did I eat lunch? Food has always been a driving force in my life: If I'm not eating it, I'm plotting to eat, and never do I diet. But lately, I've been giving my love handles a little too much love, and so I decided to reign in my eating. 

Enter: Intermittent fasting. As in, eating 500 calories 1 to 2 days a week, or going 12 to 18 hours a day without food. More a dieting pattern than a diet, science says it can help you lose weight (a smaller eating window means less calories consumed), but even better, research has linked it to improved blood sugar levels, decreased risk of heart disease and cancer, and, according to neuroscientist Mark Mattson's research, it might just help your brain ward off neurogenerative diseases like Alzheimer's and Parkinson's while improving mood and memory.


Related: Intermittent Fasting - 6 Benefits To Aware Of.

Sounds too good to be true, right? Totally, which is exactly why I wanted to try for myself. Here's what I learned.

5 Ways To Give Your Metabolism A Boost Throughout The Day.

Have a sluggish metabolism? Fight back by doing these things throughout your day to boost your metabolism from morning till night.

1.     Choose these every time you eat: Sounds crazy but the chewiness of fruits, veggies, and whole grains makes your mouth work harder, and the high-fibre content also takes more energy to digest, which combined adds up to a 10 percent increase in calorie burn. Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits.

Related: How Many Calories Should You Eat In A Day?

2.   Lean protein, too: Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal and snack.

Be Wary Of These 8 Healthy Foods That Could Ruin Your Weight Loss Plan

When it comes down to choosing the right foods, you might think that ones that are normally touted as "healthy" should be good for you. Unfortunately, many foods have gotten this positive reputation, but could be a sugar or fat calorie bomb in disguise, or they might be hazardous to your health if eaten in excess. The good news is that we had a few dietitians weigh in on a few misleading "superfoods," so you can better manage your diet and portion control, keeping everything in balance.

Coconut Water

"Sometimes referred to as nature's sports drink, coconut water is superhigh in potassium, which is great for preventing cramps during VERY strenuous workouts but lower in sodium than a typical sports drink, which you also need to replenish during and after a prolonged workout," explains Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club.

"The problem is that short of professional athletes and those working out for several hours at a time, it's unnecessary and contains about 60-120 calories per 11-14 ounce bottle. Also, many people don't like the taste so it's tough to consume enough to rehydrate properly. So for a regular workout at the gym, stick with water," she says.

Rice Cakes

"Often thought of as a super-low-calorie food for dieters, rice cakes are sorely lacking in nutrition, fibre, and flavour. Since it takes a ton of nut butter, jelly, hummus, or other toppings to make them taste better, the calorie count can skyrocket quickly, especially since you need to eat several to feel any satisfaction," says Harris-Pincus. "And the flavoured varieties can pack a lot of sodium and sugar without any significant nutritional benefit," she adds, so you'll need to be cautious when it comes to labels, too.

Dr. Oz on the Organ That Holds the Secret to Weight Loss | The Oprah Win...

     

Saw this and thought WTF!!!! Be warned not pretty.

Let me know what you think?

6 Reasons Why You Hit The Dreaded Weight Loss Plateau.

Losing weight is a battle: And like any good fight, you don’t always come out on top. At first, you were dominating, dropping weight every time you stepped on the scale. Then, the numbers began to slow, and now they’re completely stagnant.

You’ve hit the dreaded weight loss plateau.

It’s a bummer when your fat loss slows, but hitting a weight loss plateau is completely normal.

“The leaner you get, the harder it gets to lose those last few pounds,” says Tony Gentilcore, C.S.C.S., owner of CORE in Brookline, Massachusetts.

As you continue losing weight, your metabolism starts to slow down, so you either need to eat fewer calories or burn more calories to see continued weight loss. But still, your current weight doesn’t have to be your ending weight. You just need to start approaching your fat loss plan a bit differently if you want to see results. Here, six reasons you’ve stopped losing weight—and what you can do to get back on track.

Related: Weight Loss Plateau? Why It Is Not As Bad As You Think. 

WEIGHT LOSS PLATEAU CAUSE: YOU DON’T PORTION OUT YOUR FOOD

A lot of guys devalue the importance of portion sizes, says Gentilcore. You might think eyeballing the amount of food you eat isn’t doing much harm, but it can make a big difference when you’re trying to shed those last few pounds.

Say, if you add just a couple extra tablespoons of peanut butter to your daily smoothie, that’s around 120 extra calories, adding up to 840 extra calories a week.

“As you get a little bit closer to your target weight, you have to be a bit more meticulous,” says Gentilcore.

Lose Weight Without Cutting Your Portion Sizes? Seriously?

When you want to lose weight, one of the first pieces of advice you’ll hear is “eat less.” But according to a new study from Penn State University, simply choosing to eat more of your favorite healthy foods may be a better approach to weight loss than reducing your portion sizes.

In the study of about 100 women, two groups — one of which had prior training on weight loss strategies like portion control — came into a lab once a week for four weeks to eat lunch. Their meals consisted of seven foods with different calorie loads, and the portion sizes they were served varied each week.

The researchers discovered that both groups ate more food when their plates contained more food, lead study author Faris Zuraikat, a graduate student in Penn State’s department of nutritional sciences, stated. This was surprising, because even though the trained group should have eaten less, they couldn’t resist the amount of food that was put in front of them. There was no significant difference in the total volume of food that both groups ate.


Related: What Is The Volumetrics Diet? Can It Help Your Weight Loss Plan

There was a silver lining, though, he says. “The women who were trained in portion sizes still ate less calories compared to the controls,” Zuraikat explains. “And they did not by eating less, but by eating more of the lower-calorie dense foods and less of the higher-calorie dense foods.”

This particular study didn’t measure whether or not the women lost weight and was likely not long enough to see a direct effect, but past clinical trials support the idea that eating more foods with a lower calorie density can lead to weight loss. People who were told to eat more foods with a lower calorie density, like water-rich vegetables, ate a greater weight of food and felt less hungry, says Rolls.

5 Things You May Not Be Aware That Apple Cider Vinegar Could Help With.

If it's not there already, apple cider vinegar deserves a home in your kitchen cupboard. It's rich in vitamins E, A, and P and magnesium, iron, calcium — the list goes on and on. If the vitamins and minerals alone are not enough reason to have you hooked, here are five reasons you should always have apple cider vinegar on hand.

Support weight loss: If you're looking to shed a few pounds, it's time to start using apple cider vinegar. Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycaemic index of high-carb foods like pasta, meaning it can help you feel fuller longer by slowing the release of glucose into your bloodstream.

Related: Can Apple Cider Vinegar in Your Diet Help You Lose Weight?

Improve digestion: The pectin in apple cider vinegar has been known to move things along when bellies get backed up. Up your fibre intake with a green salad with plenty of roughage topped off with this honey apple cider vinaigrette to improve your digestion situation.

Chia Seeds? What's The Big Deal.

                

Check out this video about why Chia Seeds are good for you and help your weight loss. 

Let me know what you think?

Time Restricted Eating (TRE)? What Is It And Can It Help You Lose Weight.

·         Time-restricted eating (TRE) is a form of intermittent fasting

·         Research is limited as to whether it will help you lose weight

·         Nutritionists say if it curbs unhealthy nighttime snacking, it could be a good thing

If the idea of counting calories to lose weight sounds like the absolute worst, a buzzy concept called time-restricted eating (TRE) might be more up your alley.

Time-restricted eating is basically a form of intermittent fasting, which has gained traction thanks to diet books such as The 5:2 Diet and The 8-Hour Diet. Based on the theory that most of us spend way too many of our waking hours munching away, this diet method is as simple as shortening the number of hours during the day that you eat. 

That could mean eating only between noon and 7 p.m. or 8 a.m. and 2 p.m. (it's up to you to decide how many hours you want to eat or fast per day). But the greatest benefits of time-restricted eating seem to occur when you stop eating earlier in the day.


Related: Intermittent Fasting. Does It Help Your Weight Loss?

For example, in one new study from the University of Alabama at Birmingham, when 11 overweight men and women spent four days eating only between 8 a.m. and 2 p.m. (a "restricted" schedule), and then four more days eating between 8 a.m. and 8 p.m., researchers found that time-restricted eating ramped up how much fat they burned at night. And, ironically, it led to fewer cravings throughout the day. 

Granted, this was a small study, and the researchers note that more research will be needed to determine if time-restricted eating could lead to long-term weight loss. Still, previous animal studies suggest that TRE may effectively help lower body fat and cholesterol levels, and even improve insulin sensitivity. Plus, a 2017 review from the University of California, San Diego, shows that, in some cases, TRE can indeed lead to weight loss in both men and women.

Essentially, this style of eating revs your metabolism, says Eliza Whetzel-Savage, R.D., a registered dietitian with Middleburg Nutrition in New York City. “When you cut the eating window down, you are creating a fasting period in which the body will have to use its own stored glycogen from carbohydrates and fat as fuel,” she says. “When the glucose and glycogen stores are used, the body switches over to a ketogenic state and burns fat for fuel.” 

Still, the diet has its challenges. 

What Is The Volumetrics Diet? Can It Help Your Weight Loss Plan?

Eat plenty of food—as much as you’re eating now, or even more—and still shed pounds. Seems like an unlikely weight-loss plan, right?

Luckily, it’s not too good to be true: Developed by Barbara Rolls, Ph.D., a professor of nutritional sciences and obesity researcher at Penn State, the well-researched Volumetrics diet was named the number-two best diet for weight loss and tied for the number-five best diet overall (out of 40 diets) in the 2018 U.S. News & World Report’s Best Diet Rankings. It received high scores from nutrition experts for being safe, effective, and sustainable in the long run.

And, yes, it centers on one fairly simple idea: filling up on fewer calories. “The main claim, and premise by which the Volumetrics diet works, is the satiety claim,” says Lisa Davis, Ph.D., chief nutrition officer at Terra’s Kitchen.

The primary focus is filling up on foods that are naturally low in calories and high in fiber or water—think fruits, veggies, and soups. “Since carbohydrates and proteins both provide four calories per gram, and fat provides nine calories per gram, you can eat more [carbs and protein] without the excess calories,” she explains, noting that people following the Volumetrics diet can expect to lose up to two pounds per week.

Of course, like most things in life, there’s more to the Volumetrics diet than meets the eye. We talked to a few registered dietitians to get the low-down on this eating approach.

The Volumetrics Diet Menu 

If diets with strict rules and restrictions make you crazy, here's your reason to celebrate: You don't have to count calories, measure food, or log points on the diet. "Volumetrics is not a precisely prescribed diet plan, but rather a concept and overarching nutritional approach,” says Paul Salter, R.D., nutrition editor for Bodybuilding.com and founder of Fit In Your Dress.

Related: What Is A Ketogenic Diet

5 Signs Your Weight Loss Plan May Fail.

So you've decided to lose weight. If you are already struggling, you're not alone. Seventy-three percent of adults who made fitness goals gave up before meeting their targets, according to an online study conducted by Harris Interactive on behalf of bodybuilding.com.

One key to sticking with your goals to drop weight may be to squash diet derailers before they can interfere with your big goals. Here are five five red flags that may steer you off course if you're not careful.

1.Your diet is too regimented.

The average American gets bored eating the same thing day after day. Plus, according to one study, dieters who gave up their favorite food ultimately ended up overeating later.

Healthy Foods That Are Not Good For You

                         


Saw this and thought OMG!  Thought I was doing so well. Got to remember to check those labels. 😭

Let me know what you think?