Why Weight Loss Is All In Your Head | Drew Manning on Health Theory

A Powerful Tool For Weight Loss & Diabetes: Intermittent Fasting

First of all, fasting is not starvation. Starvation is the involuntary abstinence from eating forced upon by outside forces; this happens in times of war and famine when food is scarce. Fasting, on the other hand, is voluntary, deliberate, and controlled. Food is readily available but we choose not to eat it due to spiritual, health, or other reasons.

Fasting is as old as mankind, far older than any other forms of diets. Ancient civilizations, like the Greeks, recognized that there was something intrinsically beneficial to periodic fasting. They were often called times of healing, cleansing, purification, or detoxification. Virtually every culture and religion on earth practice some rituals of fasting.

Before the advent of agriculture, humans never ate three meals a day plus snacking in between. We ate only when we found food which could be hours or days apart. Hence, from an evolution standpoint, eating three meals a day is not a requirement for survival. Otherwise, we would not have survived as a species.

Fast forward to the 21st century, we have all forgotten about this ancient practice. After all, fasting is really bad for business! Food manufacturers encourage us to eat multiple meals and snacks a day. Nutritional authorities warn that skipping a single meal will have dire health consequences. Overtime, these messages have been so well-drilled into our heads.

Fasting has no standard duration. It may be done for a few hours to many days to months on end. Intermittent fasting is an eating pattern where we cycle between fasting and regular eating. Shorter fasts of 16-20 hours are generally done more frequently, even daily. Longer fasts, typically 24-36 hours, are done 2-3 times per week. As it happens, we all fast daily for a period of 12 hours or so between dinner and breakfast.

Fasting has been done by millions and millions of people for thousands of years. Is it unhealthy? No. In fact, numerous studies have shown that it has enormous health benefits.

What Happens When We Eat Constantly?

Before going into the benefits of intermittent fasting, it is best to understand why eating 5-6 meals a day or every few hours (the exact opposite of fasting) may actually do more harm than good.

When we eat, we ingest food energy. The key hormone involved is insulin (produced by the pancreas), which rises during meals. Both carbohydrates and protein stimulate insulin. Fat triggers a smaller insulin effect, but fat is rarely eaten alone.

Insulin has two major functions -

• First, it allows the body to immediately start using food energy. Carbohydrates are rapidly converted into glucose, raising blood sugar levels. Insulin directs glucose into the body cells to be used as energy. Proteins are broken down into amino acids and excess amino acids may be turned into glucose. Protein does not necessarily raise blood glucose but it can stimulate insulin. Fats have minimal effect on insulin.
• Second, insulin stores away excess energy for future use. Insulin converts excess glucose into glycogen and store it in the liver. However, there is a limit to how much glycogen can be stored away. Once the limit is reached, the liver starts turning glucose into fat. The fat is then put away in the liver (in excess, it becomes fatty liver) or fat deposits in the body (often stored as visceral or belly fat).

Therefore, when we eat and snack throughout the day, we are constantly in a fed state and insulin levels remain high. In other words, we may be spending the majority of the day storing away food energy.

What Happens When We Fast?

The process of using and storing food energy that occurs when we eat goes in reverse when we fast. Insulin levels drop, prompting the body to start burning stored energy. Glycogen, the glucose that is stored in the liver, is first accessed and used. After that, the body starts to break down stored body fat for energy.

Thus, the body basically exists in two states - the fed state with high insulin and the fasting state with low insulin. We are either storing food energy or we are burning food energy. If eating and fasting are balanced, then there is no weight gain. If we spend the majority of the day eating and storing energy, there is a good chance that overtime we may end up gaining weight.

Intermittent Fasting Versus Continuous Calorie-Restriction

The portion-control strategy of constant caloric reduction is the most common dietary recommendation for weight loss and type 2 diabetes. For example, the American Diabetes Association recommends a 500-750 kcal/day energy deficit coupled with regular physical activity. Dietitians follow this approach and recommend eating 4-6 small meals throughout the day.

Does the portion-control strategy work in the long-run? Rarely. A cohort study with a 9-year follow-up from the United Kingdom on 176,495 obese individuals indicated that only 3,528 of them succeeded in attaining normal body weight by the end of the study. That is a failure rate of 98%!

Intermittent fasting is not constant caloric restriction. Restricting calories causes a compensatory increase in hunger and worse, a decrease in the body's metabolic rate, a double curse! Because when we are burning fewer calories per day, it becomes increasingly harder to lose weight and much easier to gain weight back after we have lost it. This type of diet puts the body into a "starvation mode" as metabolism revs down to conserve energy.

Intermittent fasting does not have any of these drawbacks.

Health Benefits Of Intermittent Fasting

Increases metabolism leading to weight and body fat loss

Unlike a daily caloric reduction diet, intermittent fasting raises metabolism. This makes sense from a survival standpoint. If we do not eat, the body uses stored energy as fuel so that we can stay alive to find another meal. Hormones allow the body to switch energy sources from food to body fat.

Studies demonstrate this phenomenon clearly. For example, four days of continuous fasting increased Basal Metabolic Rate by 12%. Levels of the neurotransmitter norepinephrine, which prepares the body for action, increased by 117%. Fatty acids in the bloodstream increased over 370% as the body switched from burning food to burning stored fats.

No loss in muscle mass

Unlike a constant calorie-restriction diet, intermittent fasting does not burn muscles as many have feared. In 2010, researchers looked at a group of subjects who underwent 70 days of alternate daily fasting (ate one day and fasted the next). Their muscle mass started off at 52.0 kg and ended at 51.9 kg. In other words, there was no loss of muscles but they did lose 11.4% of fat and saw major improvements in LDL cholesterol and triglyceride levels.

During fasting, the body naturally produces more human growth hormone to preserve lean muscles and bones. Muscle mass is generally preserved until body fat drops below 4%. Therefore, most people are not at risk of muscle-wasting when doing intermittent fasting.

Reverses insulin resistance, type 2 diabetes, and fatty liver

Type 2 diabetes is a condition whereby there is simply too much sugar in the body, to the point that the cells can no longer respond to insulin and take in any more glucose from the blood (insulin resistance), resulting in high blood sugar. Also, the liver becomes loaded with fat as it tries to clear out the excess glucose by converting it to and storing it as fat.

Therefore, to reverse this condition, two things have to happen -

• First, stop putting more sugar into the body.
• Second, burn the remaining sugar off.

The best diet to achieve this is a low-carbohydrate, moderate-protein, and high-healthy fat diet, also called ketogentic diet. (Remember that carbohydrate raises blood sugar the most, protein to some degree, and fat the least.) That is why a low-carb diet will help reduce the burden of incoming glucose. For some people, this is already enough to reverse insulin resistance and type 2 diabetes. However, in more severe cases, diet alone is not sufficient.

What about exercise? Exercise will help burn off glucose in the skeletal muscles but not all the tissues and organs, including the fatty liver. Clearly, exercise is important, but to eliminate the excess glucose in the organs, there is the need to temporarily "starve" the cells.

Intermittent fasting can accomplish this. That is why historically, people called fasting a cleanse or a detox. It can be a very powerful tool to get rid of all the excesses. It is the fastest way to lower blood glucose and insulin levels, and eventually reversing insulin resistance, type 2 diabetes, and fatty liver.

By the way, taking insulin for type 2 diabetes does not address the root cause of the problem, which is excess sugar in the body. It is true that insulin will drive the glucose away from the blood, resulting in lower blood glucose, but where does the sugar go? The liver is just going to turn it all into fat, fat in the liver and fat in the abdomen. Patients who go on insulin often end up gaining more weight, which worsens their diabetes.

Enhances heart health

Overtime, high blood glucose from type 2 diabetes can damage the blood vessels and nerves that control the heart. The longer one has diabetes, the higher the chances that heart disease will develop. By lowering blood sugar through intermittent fasting, the risk of cardiovascular disease and stroke is also reduced.

In addition, intermittent fasting has been shown to improve blood pressure, total and LDL (bad) cholesterol, blood triglycerides, and inflammatory markers associated with many chronic diseases.

Boosts brain power

Multiple studies demonstrated fasting has many neurologic benefits including attention and focus, reaction time, immediate memory, cognition, and generation of new brain cells. Mice studies also showed that intermittent fasting reduces brain inflammation and prevents the symptoms of Alzheimer's.

What To Expect With Intermittent Fasting

Hunger Goes Down

We normally feel hunger pangs about four hours after a meal. So if we fast for 24 hours, does it mean that our hunger sensations will be six times more severe? Of course not.

Many people are concerned that fasting will result in extreme hunger and overeating. Studies showed that on the day after a one-day fast, there is, indeed, a 20% increase in caloric intake. However, with repeated fasting, hunger and appetite surprisingly decrease.

Hunger comes in waves. If we do nothing, the hunger dissipates after a while. Drinking tea (all kinds) or coffee (with or without caffeine) is often enough to fight it off. However, it is best to drink it black though a teaspoon or two of cream or half-and-half will not trigger much insulin response. Do not use any types of sugar or artificial sweeteners. If necessary, bone broth can also be taken during fasting.

Blood sugar does not crash

Sometimes people worry that blood sugar will fall very low during fasting and they will become shaky and sweaty. This does not actually happen as blood sugar is tightly monitored by the body and there are multiple mechanisms to keep it in the proper range. During fasting, the body begins to break down glycogen in the liver to release glucose. This happens every night during our sleep.

If we fast for longer than 24-36 hours, glycogen stores become depleted and the liver will manufacture new glucose using glycerol which is a by-product of the breakdown of fat (a process called gluconeogenesis). Apart from using glucose, our brain cells can also use ketones for energy. Ketones are produced when fat is metabolized and they can supply up to 75% of the brain's energy requirements (the other 25% from glucose).

The only exception is for those who are taking diabetic medications and insulin. You MUST first consult your doctor as the dosages will probably need to be reduced while you are fasting. Otherwise, if you overmedicate and hypoglycemia develops, which can be dangerous, you must have some sugar to reverse it. This will break the fast and make it counterproductive.

The dawn phenomenon

After a period of fasting, especially in the morning, some people experience high blood glucose. This dawn phenomenon is a result of the circadian rhythm whereby just before awakening, the body secretes higher levels of several hormones to prepare for the upcoming day -

• Adrenaline - to give the body some energy
• Growth hormone - to help repair and make new protein
• Glucagon - to move glucose from storage in the liver to the blood for use as energy
• Cortisol, the stress hormone - to activate the body

These hormones peak in the morning hours, then fall to lower levels during the day. In non-diabetics, the magnitude of the blood sugar rise is small and most people will not even notice it. However, for the majority of the diabetics, there can be a noticeable spike in blood glucose as the liver dumps sugar into the blood.

This will happen in extended fasts too. When there is no food, insulin levels stay low while the liver releases some of its stored sugar and fat. This is natural and not a bad thing at all. The magnitude of the spike will decrease as the liver becomes less bloated with sugar and fat.

Who Should Not Do Intermittent Fasting?

• Women who want to get pregnant, are pregnant, or are breastfeeding.
• Those who are malnourished or underweight.
• Children under 18 years of age and elders.
• Those who have gout.
• Those who have gastroesophageal reflux disease (GERD).
• Those who have eating disorders should first consult with their doctors.
• Those who are taking diabetic medications and insulin must first consult with their doctors as dosages will need to be reduced.
• Those who are taking medications should first consult with their doctors as the timing of medications may be affected.
• Those who feel very stressed or have cortisol issues should not fast because fasting is another stressor.
• Those who are training very hard most days of the week should not fast.

How To Prepare For Intermittent Fasting?

If anyone is thinking about starting intermittent fasting, it is best to first switch to a low-carbohydrate, high-healthy fat diet for three weeks. This will allow the body to become accustomed to using fat rather than glucose as a source of energy. That means getting rid of all sugars, grains (bread, cookies, pastries, pasta, rice), legumes, and refined vegetable oils. This will minimize most side effects associated with fasting.

Start with a shorter fast of 16 hours, for example, from dinner (8 pm) until lunch (12 pm) the next day. You can eat normally between 12 pm and 8 pm, and you can eat either two or three meals. Once you feel comfortable with it, you can extend the fast to 18, 20 hours.

For shorter fasts, you can do it everyday, continuously. For more extended fasts, such as 24-36 hours, you can do it 1-3 times a week, alternating between fasting and normal eating days.

There is no single fasting regimen that is correct. The key is to choose one that works best for you. Some people achieve results with shorter fasts, others may need longer fasts. Some people do a classic water-only fast, others do a tea and coffee fast, still others a bone broth fast. No matter what you do, it is very important to stay hydrated and monitor yourself. If you feel ill at any point, you should stop immediately. You can be hungry, but you should not feel sick.

Carol Chuang is a Certified Nutrition Specialist and a Metabolic Typing Advisor. She has a Masters degree in Nutrition and is the founder of CC Health Counseling, LLC. Her passion in life is to stay healthy and to help others become healthy. She believes that a key ingredient to optimal health is to eat a diet that is right for one's specific body type. Eating organic or eating healthy is not enough to guarantee good health. The truth is that there is no one diet that is right for everyone. Our metabolisms are different, so should our foods. Carol specializes in Metabolic Typing, helping her clients find the right diet for their Metabolic Type. Her website is http://www.cchealthcounseling.com

Article Source: https://EzineArticles.com/expert/Carol_Chuang/545843

Article Source: http://EzineArticles.com/9927769

Top 18 Fat Burning Foods For Women

What Is Body Cleanse Tea and Should You Consider Using It?

Body Cleanse Tea Review

What is Body Cleanse Tea?
Body Cleanse tea is also called detox tea and it is an all natural way to remove toxins from your body. Not only can these teas be used to eliminate toxins but it is often used to help lose weight. Each company has their own unique recipe that allows the body to eliminate toxins safely and effectively. Each tea uses a combination of natural herbs to achieve these detox and weight loss benefits. Many celebrities have been singing the praises of these teas and how much they work.

How does Body Cleanse Tea work?
Most of these teas are consumed 2-3 times a day. Most of these teas are extremely affordable and only two tea bags are used to produce up to one week of tea. You just simply brew the tea. The best way is to brew the tea and let it sit overnight. You then pour the body cleanse tea in a pitcher. You can drink the tea hot or cold. The good news is that you only have to prepare the tea once for the entire week which is so helpful if you have an extremely busy schedule. It is very convenient and it is easy to take to work, school, or the gym in your favorite water bottle.

Why You Should Consider Using Body Cleanse Tea
The most important benefit of this type of tea is to safely lose weight and to eliminate toxic chemicals from your body. Our food is highly processed and has a lot of artificial ingredients that causes these toxins to build up in our bodies. Some additional benefits:

-You will notice a difference in a matter of days
-This tea will cleanse your body even after drinking alcohol and eating
-Will reduce and eliminate water weight
-Improves Your Skin
-Increases Your energy
-Aids in digestion
-Relieves Constipation
-Has antiviral properties
-Will rehydrate your body
-Reduces bloating

There are several teas on the market. Please keep in mind that these teas are designed to work WITH your healthy diet and exercise routine. Please do not expect to eat junk food and indulge in fatty foods and notice a difference. If you have been thinking about cleansing your body and trying to figure out a way to safely eliminate water weight try a body cleanse tea.

Cheers to your weight loss or detox journey!

Detox Tea is extremely popular. Visit here for more information at [https://slimladytea.com]

Article Source: https://EzineArticles.com/expert/Lakeisha_Clayton/157547

Article Source: http://EzineArticles.com/9934267

How Does Exercise Impact Weight Loss?

10 Top Exercises for Burning Stubborn Stomach Fat

Our changing lifestyle has changed and like that our food habits have also changed a lot. Noodles, pasta, bread and burger, pizzas have replaced grains, cereals and vegetables, which are the actual needs of our body. We tend to develop belly fat, which has become quite common in men as well as women these days.

If you are also looking for reducing your stubborn belly fat and have failed many times earlier then have a look at these simple but effective 10 exercises which can give you a real result in combination with the right diet and lifestyle. Let's start...

1. Classic Crunches - Abs- crunches can never be ousted from fat reducing exercises club. Lay down straight, put your hand on the back of the head and try to lift your upper torso without looking for any help. Start with low numbers and increase it gradually day by day.
2. Bicycle exercise - Lie down and put your hand back of your head. Slowly run your legs as you paddle a cycle. Do this for 5 minutes on your first day and then increase your timing gradually. This exercise burns fat around your waist and strengthens your leg muscles.
3. Walking - If you walk for at least 30 minutes, even four days a week, it's going to reduce your weight and your belly fat effectively. It improves your body strength and immunity.
4. Running - Running every day for even 2 km on your tread meal or outside your home will make your body firm and improves your posture. It improves blood flow and tightens muscles.
5. Reverse Crunches - It involves touching your forehead with your knees. Put your hand behind the head and try to repeat as much as you can. This is considered one of the best exercises for losing belly fat easily and speedily.
6. Vertical Leg Crunch - These involve lifting your leg, bending it from knees and then without putting it back on floor repeat it by moving up and down your legs. It puts pressure on your belly, waist and thighs making them more firm and strong.
7. Toe touch - Now this easy one. Lie down and raise your legs in 90 degrees. Lift your upper torso and try to touch your toe without bending your legs. This exercise will surely give you back your flat belly.
8. Jumping Planks - Come into your plank position. Without lifting your hand try to jump out to sides in a clockwise direction, but holding your legs together. It strengthens your muscle around thighs and belly.
9. Stomach Vacuum - Put your body down on your hands and legs just like a cat position. Inhale loosening your abdomen and exhale tightening your abdomen. Hold in your position for 10 seconds and concentrate on your breathing.
10. Bending side-to-side - Stand straight and keep your hands to the side of your waist. Bend to the left side as much as you can till you feel stress at your right side. Keep your body intact in that position for 3 minutes. Repeat it with your right side.

Need a little extra help for your body and health? For a complete guide check this site now [http://leanbodymag.com]. For more information on different types of training and their benefits contact us.

Article Source: https://EzineArticles.com/expert/Shalini_Madhav/2396631

Article Source: http://EzineArticles.com/9938872

How To Lose Weight If You Hit A Weight Loss Plateau | 2 Weight Loss Tips To Break It FAST

A 7-Day Workout And Fitness Plan For All

While a week-long total-body reform and complete overhaul do not exist, a 7-day workout and fitness plan for all that will have you jump-starting your way to successful and long-term improved body composition do. The key to any diet and workout plan is persistence with the spokes on the key being good form, consistent reps, a good diet, and lots of water. The first three weeks of any diet are crucial and the first week itself can make or break you on the way to starting a good habit. Therefore, consistency is the name of the game. We've compiled a complete 7-day workout and fitness plan for you with step by step instructions, tips, and encouragement for along the way.

A Few Tips to Begin With

1. Prepare yourself.

This means preparing both mentally and physically. For your seven-day commitment to work, you need to commit to it with your whole mind and body. Admit to yourself that it isn't going to be easy, but it is something you can do. Set a goal for yourself each day and for the end of the week. Tell yourself that you may not see huge differences by the end of those seven days, but you are laying a strong foundation.

Preparing also means that you may need to make some changes to your schedule or plan appropriately so that you will follow through with the diet and workout. Plan to go grocery shopping and prep food for the week on a day when you have time. Take time to write out your schedule so you can find appropriate exercise times around your busy schedule. These should be times that you can't make excuses. If you have a family, prepare them as well letting them know that for this week, you are committed to your exercise and diet schedule.

2. Determine where you are going to exercise.

If you have access to a gym, that is great. If you do not, you will need to plan to exercise at home which may mean buying the necessary equipment or ensuring you have something at home with which to perform the exercises. You can also consider asking your local gym for a free 7-day membership or trial. Several offer promotional trials.

3. Keep your goals and focus in mind.

It takes twenty-one days to make a habit but only one to break it. Psychologists and therapists will tell you that when you write down your goals and put them in a visible place, you are more likely to pursue them, especially when it becomes difficult to do so. When you really want that ice cream or don't feel like you can do that last rep, think of your goals, smile, breath, and stay focused.

The exercises and diet in this 7-day rapid weight loss program are designed to go hand-in-hand to help you gain muscles and flatten your tummy in 7 days. If possible, try not to substitute unless otherwise instructed. You will see that each day has an encouragement, a tip, a diet plan, and exercises for the morning, evening, and night. Although this may seem difficult, rapid weight loss requires keeping your metabolism boosted and this can only be done by eating a good diet throughout the day in tandem with exercises.

Meals and snacks should be as evenly spaced out as possible with about 2 hours between each. With the gym routines involving weights, a good rule of thumb is that you should have enough weight to be challenging but not severely difficult. If you can't finish the final set of reps, that is alright as several trainers suggest that taking your muscles to the point of failure will build them the best. It is also more than appropriate to use lighter weights and be able to finish all the reps. Taking muscles to failure will build reps while using lighter weights will tone. Either way, be sure to focus on form and exercising the muscle from both angles. This means that you do the repetitions slowly both up and down.

You may also notice that you will be eating a lot of food. This is necessary for both your metabolism and to give you the energy to be able to complete the exercise routines. You are welcome to eat lots of fresh vegetables, especially on your salads as these will help fill you with fiber and extra needed water. Beverages should be limited to water, coffee with minimal sweetener and no cream, and sugar-free iced or hot teas.

Day 1

Encouragement: Have fun today! Try out the exercise and enjoy your food. Tell yourself this is the first day, and you can do it.

Tip: Today will feel like a breeze since it is your first day. Don't overdo things though. Work on having a correct form with not too much weight and make sure to hydrate appropriately.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each altogether, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat. This will get your body warmed up and your blood pumping. It is suggested that you complete these exercises right before or right after your morning shower.

Morning Meal: 3 egg whites with mushrooms and spinach, 1 slice whole-grain toast, 1 cup of coffee with either 1 tsp of sugar or 1 package of sweetener, 1 cup of skim milk

Snack: 1 cup of nonfat plain Greek yogurt, 1/2 cup of blueberries, 1 tsp. of honey (optional), 1 tbsp. almond slivers

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class.

Afternoon Meal: 2 Cups of spinach and kale mixed together, 1 6 oz chicken breast, top with your choice of veggies such as cucumber slices, cherry tomatoes, zucchini slices, carrots, etc., 1 tablespoon low-fat dressing (balsamic, vinegar and oil, fat-free, etc.). Beverages can include sugar-free iced tea, hot tea, and water.

Snack: Six baby carrots, 2 tablespoons of hummus, 1 cup of coffee (optional) with either 1 tsp sugar or 1 package of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Bench Press 3-4 sets of 10 reps, incline dumbbell press (2 sets of 10 reps), Dumbbell Flies (3 sets of 10 reps), In-and-Out Sit Ups (3 sets of 10 reps), Plans (3 sets of 20 seconds). Between each set of reps, rest for 30 seconds.

Evening Meal: 4-6 ounces Grilled Salmon, 1 cup whole grain rice, 1 cup diced cantaloupe, 1/2 cup raspberry sorbet (feel free to add spinach or vegetables to the rice or salmon)

Snack: Apple with 1 tbsp. Peanut Butter

Day 2

Encouragement: You made it through day one making you a rock star! Today, keep up the energy and try your hardest to eat all the food for each meal and snack. Likewise, you may need to stretch but that is a great sign because it means you are working those muscles.

Tip: As stated above, try to eat all the food on your menu. You want your body to think that it is going to get all the food it needs without needing to store fat-essentially, you are convincing it to burn fat. Since you are likely to be sore, try to find times to stretch today and take your time with your exercises, especially the evening routine. Keep focusing on form and drinking lots of water.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps). Perform these in the same way that you did the exercises during the Day 1-morning routine.

Morning Meal: 1/2 cup of oatmeal, 1/2 cup blueberries or raspberries, 1 cup low-fat milk, 1 tsp maple syrup or Agave nectar (optional), 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 hard-boiled egg with 1 tsp hot sauce (optional) or a dash of salt and pepper

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Large romaine salad (about 2 cups), 6 ounces grilled chicken, celery, mushrooms, 2 tbsp. low-fat cheese, 1 tbsp. low-fat dressing (as listed above), feel free to top the salad with other veggies to your liking.

Snack: 1/2 cup vanilla yogurt (fat-free), 1 apple (sliced), 1 tbsp. chopped walnuts

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell squats (3 sets of 10 reps), Barbell Lunge/Weight Lunge (3 sets of 10 reps), Lying Leg Curl (3 sets of 10 reps), Seated Leg Curl (3 sets of 10 reps), Calf Raises (3 sets of 10 reps), Side plank raises (3 sets of 10 reps), Leg Raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces of grilled or sautéed shrimp (cook in 1 tsp olive oil with 1 tsp chopped garlic), 1 steamed artichoke (with salt and pepper), 1/2 cup of couscous (whole wheat with an optional: 2 tbsp. diced bell pepper), ¼ cup garbanzo beans, 1 tbsp. fat-free honey mustard dressing.

Snack: 1 stick fat-free mozzarella string cheese

Day 3

Encouragement: You may start to feel like you're dragging today whether that is because of your muscles, you feel generally tired, or whatever else. Know that this is completely normal for midway through your week. Your body does not want to be worked too hard (especially if it is out of the ordinary). Just remind yourself that you're doing an awesome job and look at your goals to refocus yourself.

Tip: Focus on your goals today. Remind yourself what are the obstacles that you face when working towards your goals. Think about how your body and mind feel and assess if these may be some of those obstacles.

Morning Routine: Stretching Routine/Yoga: This morning, since you've had two full days of working out most of the muscles in your body, you should aim to do a 10-15-minute stretching routine or yoga this is a great way to relax your muscles but still get your metabolism working. You can easily search the internet for "15-minute morning stretching routine," or "15- minute morning yoga routine," and find thousands of options such as this one, https://www.youtube.com/watch?v=T0_X02wY6YI.

Morning Meal: 1 whole grain English muffin OR 1 slice of whole grain toast, 1 tbsp. peanut or almond butter, 1 tbsp. fat-free jam, 1 hard boiled egg, 1 cup of honeydew, 1 cup of skim milk, 2 slices of turkey bacon, 1 cup of coffee with 1 tbsp. of sugar or 1 packet of sweetener (optional).

Snack: 1 cup low-fat yogurt (plain or vanilla), 1/2 cup sliced strawberries, 2 tbsp. granola or muesli.

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Roast Beef OR Grilled Chicken Lettuce Wrap, 3 medium tomatoes, 1 tsp horseradish, 1 tsp Dijon mustard, 1/2 cup lentils or pinto beans, 1 tbsp. light dressing (Caesar is recommended but the dressing is optional).

Snack: 2 tbsp. guacamole, 8 baked or blue corn chips, 1 cup of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.)

Evening Meal: 4-6 ounces halibut (grilled in light oil), 1/2 cup sautéed mushrooms in light oil, ¼ cup yellow onion sautéed in light oil, 1 cup of green beans (can be sautéed too), 1 cup of arugula, cherry tomatoes, 1 tbsp. light dressing, 1/2 cup unsweetened applesauce with ¼ cup fat-free vanilla yogurt.

Snack: 1 apple with 1 tbsp. peanut or almond butter

Day 4

Encouragement: It's OK at this point to tell yourself you only have three days left (while secretly in your head reminding yourself only 3 days of this program). You've done great the past three days. Think of how your focus has improved, how your mood has improved, how you are sore (in a good way) and keep pushing through.

Tip: Because your muscles are sore, focus intensely on form today. This may mean that you need to lower the weight or you will take more time to get the reps.

Morning Routine: Burpees with High Knee Jump (3 sets of 10 reps), Side twists (3 sets of 10 reps), Mountain Climbers (3 sets of 10 reps).

Morning Meal: Breakfast burritos made with 4 scrambled egg whites, 2 tbsp. diced red bell peppers, 2 tbsp. salsa, 1 tbsp. diced onions, 2 tbsp. low-fat cheese, 1 tsp fresh cilantro, ¼ cup re-fried black beans (fat-free), all wrapped in a whole wheat tortilla (you can choose either medium or large), 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 stick of fat-free mozzarella cheese made with skim milk, 1 cup of grapes (red or green)

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Grilled turkey burger in a lettuce wrap or on top of a salad of 1 cup spinach, 1 cup kale, cherry tomatoes, 2 tsp Parmesan cheese, 1 tbsp. light dressing.

Snack: 1 pear, 1/2 cup fat-free Greek yogurt with 2 tbsp. almond slivers

Evening Routine: Wide-arm pushups (3 sets of 10 reps), Closed-arm pushups (3 sets of 10 reps), Overhead Dumbbell Extension (3 sets of 10 reps), Triceps press (3 sets of 10 reps), Triceps kickbacks

Evening Meal: Large mixed green salad, 4-6 ounces of the sliced chicken breast, lightly sautéed asparagus, 2 tbsp. Parmesan cheese, 1 tbsp. olive oil, 1 tbsp. balsamic dressing.

Snack: 1 large pear, 1/2 cup fruit sorbet

Day 5

Encouragement: "I think I can! I think I can!" This is your mantra for the day. You've completed four days of a harsh diet change and extreme increase in exercise and should be proud.

Tip: Keep up your water intake and address any sore muscles by stretching and/or taking a nice long Epsom salt bath. The worst thing you can do at this point is not complete any of the exercises, so if that means decreasing the weight or taking more time, then opt for that over skipping them altogether.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each altogether, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat.

Morning Meal: Omelette with three large scrambled egg whites, 1/3 cup diced mushrooms, and onions, 2 tbsp. low-fat cheese, 2 tsp pesto (optional), 2 tbsp. salsa (optional), 1/2 cup of fresh raspberries, 1 slice of whole grain toast, 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1/2 cup low-fat, unflavored Greek yogurt, 1/3 cup blueberries, 1 tbsp. ground flaxseed, 1 tsp honey (optional).

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 4 ounces of sliced turkey, 5 slices of tomatoes, 1 cup arugula, 1 tsp fresh thyme, 1 tbsp. fat-free dressing, 1 orange.

Snack: Smoothie-1/2 cup fat-free yogurt, 1/2 cup skim milk, ¼ cup sliced strawberries,1/2 banana, 1 tsp honey (optional).

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Dead lifts (3 sets of 10 reps), Barbell Row while bent over (3 sets of 10 reps), Bicep curls (3 sets of 10 reps), Back extensions (3 sets of 10 reps), planks (3 sets of 20 seconds), Side hip raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces Pork tenderloin, stir-fried onions, broccoli, bell peppers, and zucchini, 1/2 cup couscous, 5 tomato slices, 1 tsp chopped cilantro, 1 tbsp. fat-free dressing.

Snack: 1 medium pear, 1 tsp cinnamon

Day 6

Encouragement: Almost there!! You are one day away from keeping your commitment to yourself that at times, you didn't think was possible. Be happy and strong about the choice you've made and let it inspire you to work through these last two days.

Tip: You may consider adding a little weight (an extra 2 lbs. for example) or trying to add one extra rep. You'd be surprised how quickly the muscles can heal and strengthen when you are feeding yourself such a healthy diet.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps).

Morning Meal: 1 hard-boiled egg with salt and pepper, 1 slice of whole-wheat toast topped with 1 tbsp. peanut or almond butter and 1 medium sliced banana, 1 cup of skim milk, 1 cup of coffee with either 1 tsp sugar or 1 packet of sweetener (optional).

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 cups of spinach, 1/2 cup arugula, 2 tomatoes sliced, 1 4-ounce grilled chicken breast, 1-ounce goat cheese, 4 dried, steamed, and sliced figs, 2 tsp olive oil, 1 1/2 Tbsps. almond slivers (optional)

Snack: 1/2 cup raspberries with 1/2 cup fat-free vanilla yogurt

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell press (3 sets of 10 reps), Shoulder press (3 sets of 10 reps), machine shoulder press (3 sets of 10 reps), lateral raises (3 sets of 10 reps), bicycle crunches (3 sets of 10 reps), leg lifts (3 sets of 10 reps).

Evening Meal: 6 ounces of grilled steak slices, 1 medium tomato diced, 1/2 cup shredded lettuce, 2 tbsp. fat-free cheese, 2 tbsp. salsa, 2 medium wheat tortillas.

Snack: 1 orange

Day 7

Encouragement: You have made it! Finish out the day strong and modestly reward yourself!

Morning Routine: Yoga/Stretching Routine (as listed above)

Morning Meal: 1/2 cup of oatmeal, 1/3 cup blueberries or raspberries, 1 tbsp. honey (optional), 1 cup of fat-free milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1 slice of whole-grain toast with 1 tbsp. peanut butter and 1 medium sliced banana

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 slices of whole wheat toast, 1 tbsp. fat-free mayo, 4 slices of turkey bacon, 2 large leaves of lettuce, 1 medium tomato slices, 1 medium orange.

Snack: 1 green bell pepper, 3 tbsp. hummus

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), barbell curl (3 sets of 10 reps), hammer curl (3 sets of 10 reps), concentration curl (3 sets of 10 reps), preacher curl (3 sets of 10 reps), planks (3 sets of 10 reps), side hip raises (3 sets of 10 reps).

Evening Meal: Quinoa bowl with black beans-1/2 cup quinoa, ¼ cup fat-free black beans, 1 sliced avocado, 3 Tbsp. salsa or Pico De Gallo, 2 tbsp. freshly chopped cilantro.

Snack: 1 cup of fruit sorbet

This is one of the products my clients take while I incorporate this routine into their lives, I hope it can work for you as well as it has worked for myself and my clients. Have a look if you want an extra boost!! http://prohealthlink.com/product/forza-fat-metaboliser-slimming-diet-pills-for-weight-loss-best-fat-burner-pills-for-men-women-180-capsules/

Article Source: https://EzineArticles.com/expert/Rico_Marco/2511901

Article Source: http://EzineArticles.com/9879889

Surprising ways to break through a weight loss plateau

7 Day Sugar Detox Diet Plan - Lose Up to 10 Lbs by Flushing Out Poison

Although your love for sugar may seem benign, you're probably eating a lot more of it than you need. The not-so-sweet truth is that most of us are eating tons of hidden sugars without even realizing it. Research has shown that having a sweet tooth could lead to some serious health issues including obesity, high cholesterol and blood pressure levels, diabetes, and poor oral health.

Getting a better handle on your diet will not only help you to lose weight, but it will also boost your energy levels and help you avoid doing damage to your health. In order to do this successfully you have to get rid of those debilitating sugar cravings, otherwise your whole diet will be put in jeopardy.

There is no value in cutting out sugar from your diet for a few days, and then going back to a diet full of it, but there is a lot of value in permanently leaving it out of your diet. This article isn't about some 7-day fad cleanse, but rather it's going to help you to seriously downplay sugar in your diet so that you can make it a permanent lifestyle change if you choose to do so. Your decision to detox from sugar for the next seven days will not only leave your skin glowing and your eyes sparkling, but it will also increase your energy levels, improve your digestion, and ultimately help you lose much of that unwanted fat that has been stubbornly clinging to your body until now. This is your ticket to feeling great and losing weight painlessly.

Why It's So Hard to Quit Sugar? (But Ultimately Worth It!)

Being addicted to sugar isn't a joke. According to some experts, sugar is eight times more addictive than cocaine and once you're hooked, the cravings can be crippling and very hard to resist. Each day you continue to feed those cravings takes you on a slippery slope towards some major health problems which include obesity and diabetes. The reason it sometimes proves hard for some people to kick the sugar habit is that the brain reacts to sugar much like it does to drugs and alcohol. That's why when you cut sugar from your diet, you initially feel the deprivation for a few days. Whenever your body is overloaded with toxins, you feel the need to continue to eat that particular food, and you get uncomfortable when you don't.

Fortunately, no matter how hooked you have been to sugar up until this moment, there's hope for you By following this sugar detox diet plan, you will be able to substitute processed sugars like cookies, cakes and sweetened beverages for natural sugars like fresh fruit without feeling the withdrawal symptoms and cravings that come from quitting sugar. Although it may be a bit tough to quit sugar in the short term, your efforts will pay off as you start to notice your cravings diminishing and your energy levels rising. The long-term benefits of removing sugar from your diet are even more astounding and impossible to ignore. The long-term benefits of removing sugar from your diet are even more astounding and impossible to ignore. One of the reports in the journal circulation states that studies have shown that drinking sugary drinks is a direct cause of diabetes and cardiovascular disease, both of which kill over 180,000 people worldwide each year. That alone is reason enough to go on this cleansing program, which, incidentally is also a great 7 day anti bloat plan for diabetics.

Purpose of the 7 day Sugar Cleanse: What this detox is going to do for you?

Sugar has a way of sneaking itself into much of the foods that we eat daily. The scary thing is that it's even in a lot of the foods that we consider healthy and sugar-free! All the more reason to ensure that we help our body to get rid of toxins every once in a while. Now that you know just how bad sugar is for you, it's time to help you understand the purpose of undergoing the 7 day sugar cleanse and what exactly it's going to do for you. After undergoing this safe and easily do-able detox, you will lose weight, your taste buds will be re-sensitized and you will feel rejuvenated and energized. In fact, the purpose of this detox plan is to help you feel so good in your body at the end of the 7 days that you end up making this sugar-free diet a permanent part of your life.

This detox isn't a 'quick fix' for weight loss, but it can help you to shed some unwanted fat from your body while at the same time taking a lot of the load off of body's detoxifying organs like the kidneys, bowels, and liver. This means that while your body starts to look good on the outside as the fat is melting off, you're also fast-tracking your health on the inside and helping your organs to improve their performance by giving them a much-needed break.

So, before we get started on the 7-day program, here's a recap of all the benefits that you will get from a sugar detox diet:

- Lose Weight: Sugar is the new fat, and by cutting it out of your diet you will essentially lose weight as sugar (in all its forms) is the major cause of obesity.

- Boost Energy Levels: The facts are in, rather than giving you energy as most people mistakenly believe, sugar is actually responsible for sucking the life out of most people on a daily basis. Ridding your diet of it will leave you feeling brand new and rejuvenated.

- Prevent Chronic Diseases: The science is beyond question. Over time, sugar makes you sick and overweight leading to a host of medical problems. By cutting it out from your diet, you prevent your body from developing serious health issues like cancer, heart disease, type-2 diabetes, dementia, depression, and even impotence, acne, and infertility.

Getting Started on Your Sugar Detox:

A lot of us suffer from the effects of toxicity and we don't even realize that we're only a few days away from healthier, happier versions of ourselves. Right now what you need is a clear path to detox from sugar so that you can break the cycle of sugar cravings robbing you of your health and vitality. The good news is that it only takes a few days to rid your body of these toxins and to start enjoying some painless weight loss. This detox plan is going to help you get your body and your mind back at the end of these 7 days, and hopefully keep them in an optimal state for the rest of your life (should you choose to make this a permanent change). This detox plan will also help you learn a new way to eat and live that will bring you immense physical and mental health benefits.

Here are three simple steps to help you get started:

Step 1 - Clear Your Calendar Once you have made the decision to get started detoxing sugar from your body, it's time to give yourself the best chance of success by marking a week in your diary where you will have no important events or functions like birthdays, weddings, or special occasion meals which may cause you to derail your detox plans.

Step 2 - Get The Go-Ahead From Your Doctor Although this 7 day sugar cleanse is designed to help you lose weight and increase your overall health, it's still advisable to get the approval of your doctor first, especially if you're pregnant or breastfeeding. Other individuals who should consult with their doctor first are those who have already been diagnosed with high blood pressure, those who are underweight, and those who intend to use this as a 7 day anti bloat plan for diabetics. Even if you don't suffer from any of these conditions, it's still a good idea to consult your doctor just to be on the safe side.

Step 3 - Prepare To Go Cold Turkey As previously stated, sugar addiction is a real thing, and the only way to handle such a physiological dependence is to stop it completely. Someone who is addicted to cocaine can't have just 'one line of cocaine', the same as someone addicted to alcohol can't have just one drink'. If you're going to kick the sugar habit, you can't have any sugar for these 7 days of detoxing. But don't worry, there are plenty of tips and tricks in this article to help you automatically reset the hormones and neurotransmitters in your body and help keep the withdrawal symptoms at bay so that you don't have to white-knuckle it through this whole process.

The Rules: Your Sugar Detox Diet Guidelines

The key to success with this 7 day sugar cleanse is to not try to 'wing it' but rather to have a full, detailed, step-by-step plan to ensure that you know what foods are allowed and which ones aren't. It's also important to plan your meals and snacks in advance so that you're certain about which ingredients have added sugars. This will help you to avoid eating sugar inadvertently (which will just leave you feeling confused as to why you didn't see any results from your detox). In an effort to help make it easy for you to identify the foods that are healthy and the ones that aren't going to help your detox plan, here is a list of foods to enjoy and foods to avoid.

Foods to Avoid While on Your 7 day Sugar Cleanse:

- Sugar in all forms: Raw, white, brown, honey, maple syrup, artificial sweeteners, data sugar, palm sugar, coconut sugar, turbinado sugar, confectioner's sugar, agave nectar, corn syrup, maple syrup, honey - You get the point, no sugar!

- Refined Flours: This includes white bread, bagels, pretzels, cookies, cakes, brownies, and so on.

- Condiments: A lot of added sugar is hiding inside balsamic vinegar, sauces, dressings, and marinades. Always check these for added sugars.

- Dried Fruit: A lot of people don't realize that dried fruits like raisins and dates actually have a lot more sugar than fresh fruit and that is detrimental to your diet. During your detox period, stick to fresh fruit only.

- Beverages: Stay away from alcohol, sodas, fruit juices, and sweetened tea or coffee. To sum it all up, stop eating all forms of sugar and flour products. These cause an increase in cravings and slow down the metabolism, which ultimately leads to fat storage. Stick to fresh whole foods during this week-long detox. To make it even easier to adhere to this list, try to avoid any foods that come in a box, package, can or that has a label, but if you must use them, than scrutinize the ingredients to ensure that there is nothing in it that will hurt your chances of success. Asa general rule, avoid foods with ingredients ending in 'ose. like fructose or dextrose. or 'syrup' like corn syrup or refiner's syrup.

Foods to enjoy:

- Fresh fruit: All fresh fruit is great for your detox, so have at it! It's the lowest sugar snack that you can have and it is packed full of fiber and antioxidants which help you lose weight and keep you feeling full.

- All Vegetables: As for the vegetables, make sure you pile lots of fresh ones on your plate at every meal.

They are not only good for your body but also help feel full faster while eating less overall

- Meat and Seafood: Lean red meat, skinless chicken, fish (fresh, canned in water or olive oil), shrimp, crab, beef, lamb, turkey, and bison are among the healthy choices you can make to create delicious, flavorful meals.

- Whole Grains: Opt for brown rice, wild rice, quinoa, barley, millet, buckwheat, sorghum, oats and other healthy whole grains.

- Legumes and Beans: Include a lot of red, green and black lentils in your diet. Chickpeas, navy beans, kidney beans are also a great addition to your meals.

- Nuts and Seeds: Raw unsalted almonds, macadamias, Brazil, walnuts, cashews, peanuts, raw unsalted sesame, pumpkin, and sunflower seeds. You can also have nut butters with no added sugars.

- Beverages: Drink lots of water (2-3 liters per day is recommended), unsweetened white, black or green tea and unsweetened almond or nut milks.

- Condiments: Red wine vinegar, apple cider vinegar, extra virgin olive oil, unprocessed coconut oil, and sesame cacao.

- Protein Powder: Sugar-free protein powders are fine to have while you're detoxing, as are eggs, butter and all spices (especially vanilla and cinnamon). All in all, there are a lot of foods that can reverse the effects of sugar addiction and help you rewire and reset your brain and body so that you don't get cravings during the transition period from a diet that's soaked in sugar to one that is healthy and delightful. Most people think 'no sugar = no fun' and they believe that a diet without sugar has to be bland and boring, but as our sample menu below will show, that couldn't be further from the truth.

7 Day Meal Plan - Your Sugar Detox Diet Simplified:

The secret to removing sugar from your diet and still being satisfied lies in modifying your favorite foods and making sure that you're not left feeling deprived. The trick is to make healthier and more substantial substitution that please your taste buds. For example, rather than having a big slice of chocolate cake for dessert, you can satisfy your longing for sweetness with a healthy fruit salad and still stay safely within the guidelines of your sugar detox diet. And as the toxins leave your body and your taste buds start to improve, you will marvel at just how scrumptious fresh fruit actually is!

Here is a Sample 7-day Menu:

Day 1 Breakfast: Eggs cooked fried with avocado or olive oil, avocado, handful of spinach

Snack: Raw vegetables and spicy Mediterranean dip

Lunch, Turkey lettuce cups, tossed green salad with tomatoes, sweet peppers, and cucumbers, dressed with vinegar and olive oil

Snack: Tomato, cucumber, and feta salad

Dinner Chicken, grilled with fresh herbs, light vegetable soup, cauliflower rice lightly sauteed

Day 2 Breakfast: Blueberry smoothie - 1 1/2 cups almond milk, a cup of frozen blueberries, 1 portion protein powder, 1 tbsp chia seeds, 1 tbsp coconut oil, handful spinach, and ice

Snack, 3 hard-boiled eggs, remove the yolks if you desire

Lunch, Light vegetable soup, green salad with tomatoes, sweet peppers, and cucumber dress with vinegar and extra virgin olive oil

Snack, Vegetables (celery, cucumber, bell pepper, or carrots), hummus

Dinner Italian green bean salad with low-carb cheesy bread sticks

Day 3 Breakfast: Eggs, scrambled, with sauteed spinach 8 mushrooms and salsa (check for added sugar)

Snack, Handful of Tamari almonds

Lunch, Light veggie soup, zucchini noodles

Snack, Raw Vegetables with spinach dip

Dinner Baked organic chicken breast, roasted asparagus with salt, pepper, and nutritional yeast

Day 4 Breakfast: Feta fritter with sun-dried tomatoes

Snack, Apple, 2 tbsp almond butter

Lunch, Avocado egg salad with mixed greens or have it over some seeded crackers

Snack, Low fat cottage cheese (1/2 cup) on cucumber slices

Dinner, Turkey lettuce wraps with sauteed peppers, mushrooms, spinach

Day 5 Breakfast: Peanut butter smoothie (2 cups almond milk, handful of spinach, 1/2 cup frozen zucchini, 2 tbsp cacao nibs, 2 tbsp peanut powder or peanut butter, 1 tbsp chia seeds, 1 tbsp coconut oil

Snack: Tamari almonds Lunch, Cilantro Chicken Salad

Lunch, Low-carb sweet pepper poppers, green salad with lemon and olive oil dressing

Snack, 3 hard-boiled eggs, remove yolks if desired

Dinner: Lettuce-wrap beef burger with onion and tomatoes, sweet potato wedges (tossed lightly with olive oil and seasoned with chili powder, salt, and pepper), green salad dressed with olive oil and lemon

Day 6 Breakfast: Cheese and spinach omelet

Snack, 1/2 cup ricotta with 1/4 tsp. vanilla extract, with vanilla stevia to taste

Lunch, Low-carb sweet pepper poppers, green salad with lemon and olive oil dressing

Snack, Peanut butter (or any other nut butter with no sugar added) on celery

Dinner Stuffed chicken, mushroom, and spinach (baked), with tomato, cucumber, feta salad

Day 7 Breakfast, Crust-less egg muffin, single serve

Snack, Small handful of blueberries

Lunch, Chicken broth (chopped green onion and cilantro, pink salt, turmeric, ground pepper, red chit flakes), organic chicken breast seared and diced

Snack, Small portion of raw nuts

Dinner, Chicken drumsticks with garlic and lemon, zucchini noodles

Remember that this is a sample menu and it is easily interchangeable and adaptable to suit your needs, so feel free to swap around a few of the options and customize the menu plan to make it work for you.

Tips and Tricks, Fast-track Your 7 Day Sugar Cleanse:

Results Tip #1 - Start an exercise plan that includes strength training. Strength training win not only benefit your body during this sugar detox period, but it win continue to help you keep your blood sugar levels steady even after your detox is done. The more you use your muscles, the more glucose they require and use from your bloodstream. Less glucose in your bloodstream means less elevation of your blood sugar (and also reduced cravings later when your blood sugar levels begin to go down). Having lean muscle on your body ensures that your body gets more blood glucose out of your bloodstream and into your muscles, therefore exercise is the way to go if you want to experience truly mind-blowing results with this 7 day sugar cleanse diet. Exercise also releases feel-good hormones called endorphins into your bloodstream. This is great because when you feel good, you're more likely to be able to resist mood eating. During this detox period, aim for at least an hour of strength training exercise like spin class or Tabata each day. You don't even need the gym or any equipment, but the type of exercise that you choose has to be vigorous enough to make you sweat, like going for a run or hot yoga. This helps increase your lymph flow and circulation which in turn helps you to sweat out toxins.

Tip #2 - Eat a high-protein meal first thing in the morning. The reason that so many people reach for sugary foods first thing in the morning is that when you wake up (after fasting an night), the Garb levels in your body are low and the insulin levels are high. During your sugar detox week, rather than reaching for something sweet, combat that temptation by eating a protein-rich meal instead. This will not only fill you up without spiking your blood sugar through the roof, but it will also start to re-condition your brain and your body to start using protein as the primary source of energy. Refer back to the list of foods to enjoy as well as the 7 day sugar cleanse sample meal plan to see what a breakfast high in protein looks like. A favorite among some people who have undertaken this detox plan is the protein shake. It's healthy, easy to make, and saves a lot of time. Although it's important to have protein at every meal, when you power up your day with a protein breakfast, you ensure that you balance your blood sugar and insulin, which significantly reduces the number of sugar cravings you get throughout the day.

Tip #3 - Lower your stress levels: Swap 'distress' for 'de-stress.. The reason why stressed-out people often reach for junk food is that stress raises your cortisol hormone levels, causing you to feel hunger while at the same time stimulating fat storage (especially bevy fat). This is also one of the causes of type-2 diabetes. Fortunately, recent scientific studies have discovered a way to de-stress and reverse that process. It has been shown beyond doubt that just taking a series of deep, relaxing breaths not only moves you out of the stress state but also triggers the vagus nerve which makes your metabolism burn fat instead of storing it It's hard to fathom that something as simple as deep breathing could actually make much of a difference in your results, but it's true. Try it for yourself. This is something that you can do anytime, anywhere, so there is really no excuse to let stress derail your efforts during your 7 day sugar cleanse. If you would rather try something different, by all means, go for it! Pet your cat, take a walk, tell jokes with your friends and family, watch a funny movie, read a good book, take a nice long soak in the tub - whatever it takes to help you de-stress and unwind even for just a few minutes at a time will produce amazing results.

Tip #4 - Be ready for emergencies; Keep healthy snacks with you always If you've ever been on any kind of diet, you've noticed that (as sure as Murphy's Law) the worst cravings always hit when there isn't a fruit stand, farmer's market, or a healthy restaurant in sight, but you can bet that there will always be at least three fast-food restaurants, two vending machines, and a doughnut shop just a stone's throw away! This is why you always need to be prepared with a healthy food pack so that you don't end up making bad choices when cravings hit and there isn't a healthy snack around. Keep an emergency food pack with you at all times. In fact, you could prepare a few and keep them in your car, laptop case, office, and anywhere else you can stash them. Fill your food packs with lots of protein-rich foods like nuts and seeds, (for example, Artisana nut butters), walnuts, almonds, pumpkin seeds, turkey jerky, salmon jerky, coconut butter almonds, unsweetened wild berries, canned wild salmon or sardines, and other portable treats. Try to have a combination of carbs, good fats, and protein in every snack. This makes it really easy to make a good choice when your blood sugar is dropping and you need something to tide you over till the next meal.

Tip #5 - Fight Sugar With Fat, Eat lots of healthy fat Fat has been blamed for obesity for far too long, but now everyone is starting to understand that sugar (along with flour) is the real culprit behind weight gain. Fat makes you feel full for longer, helps to keep your blood sugar levels steady, and it's necessary for fueling the cells in your body. In addition to all that, fat also helps to transport essential vitamins and minerals in your body. Make sure that you have enough good fats like omega-3 fats from fish, nuts, seed, coconut butter, extra virgin olive oil, and avocados at every meal, along with lots of protein.

Tip #6 - Put out the fire (of inflammation). According to studies, inflammation triggers imbalances in the blood sugar, resistance to insulin, pre-diabetes, and type-2 diabetes, and the most common source of inflammatory foods is sugar (and flour, and trans fats). By staying away from sugar, you significantly reduce the possibility of inflammation, but there are also other foods that can trigger inflammation, and in order to rule out any hidden food sensitivities you may have, it's best to stay away from some of the more common culprits during your detox. For the duration of your sugar cleanse, stay away from gluten and dairy. It could be that if you go without them for a few days you'll find that you start to crave them, but remember that we usually crave foods that we're allergic to, and although getting off them may not be easy, if you are indeed sensitive to these foods, then after just a few days without them you will feel relief from the cravings and many of your symptoms will start to fade.

Tip #7 - Make Time for your Zzzzz, Get plenty or regular sleep When you don't get enough sleep your appetite hormones are affected, driving sugar cravings through the roof. In studies conducted on college students, they were deprived of just two of the recommended 7 to 9 hours of sleep, and this led to a marked rise in the hormones responsible for feelings of hunger, and a significant decrease in the hormones that suppress appetite. They had huge sugar and Garb cravings (and not the good kind of Garbs). Whenever you don't get enough sleep your body wants energy and will crave those sugars that can be quickly absorbed. The best way to fight against this urge to overeat is to get more sleep and 'sleep' those cravings away. But remember, it's not only lack of sleep, but also sleeping at erratic times that raises your cortisol levels and causes sugar cravings to intensify. When you don't have a regular schedule for sleeping it interferes with your ghrelin and leptin levels (the hormones responsible for controlling hunger and satiety). By getting at least seven hours or more sleep, at about the same time each night (within about an hour), you will help your body to be consistent in ramping up fat loss during this sugar detox.

In Conclusion This 7-day sugar cleanse is much easier to follow than you may think, and you've already taken the first step toward success by reading to the end of this article. Now you know everything you need to know about the 7 day sugar detox diet and how it can help you lose up to 10Ibs (in addition to other physical benefits). The meals are all designed to be quick and easy to make, which makes this the ideal 7 day sugar detox plan for students as well as anyone who is too busy to prepare complex meals. Although the first few days may prove to be a challenge, by following the steps outlined and staying true to your goal, you will start to feel amazing in no time at all!

I hope the article has informed you and gave you some good content to go by. I made this as easy as I could. Many of my clients were struggle with this topic so I thought I would break it down for them. I encourage you to have a look at the link I am providing for many of these products I have found to be very useful and I have used to lose over 150 lbs!! Have a look!! http://prohealthlink.com/product-category/family/diet-and-nutrition/slimming-aids-and-weight-loss/

Article Source: https://EzineArticles.com/expert/Rico_Marco/2511901

Article Source: http://EzineArticles.com/9922535

My 92 Pound Weight Loss Transformation - Before and After Pictures and Videos

3 Simple Lifestyle Changes to Help You Lose Weight

Going on a super-strict diet or spending every waking moment at the gym are the only ways to lose weight. However, what's the use of taking go through so much of hard work when at the end of the struggle you are going to end up gaining all the pounds you lost or even worse gain more pounds than you lost. Sounds like a nightmare, doesn't it? Hard work paying off for a short period of time and then the results are reversed in no time.

To ensure that you bear the fruits of your hard work you need not take the tough path all the time, you can take upon the easy solutions and still be in shape. It is actually possible that you can lose weight with small lifestyle changes. It's time we break the myth.

It is evident that those plenty fad diets out there work to shed pounds rapidly, however, these diets and exercises leave you feeling hungry and deprived.
To keep the pounds off for once and all, it is best that you do it slowly than rapidly. (Slow and steady wins the race, remember?)
Experts have also claimed that you can shed pounds without going on a "diet". The key is simple tweaks to your lifestyle.

Simple Lifestyle changes to lose weight are the easiest changes once can have in their lives in order to lose weight.

So here's the plan, the outlines of which reduce your appetite significantly, make you lose weight (without hunger), and improve your metabolic health.

1. Cut Back on Sugars and Starches - This is the most important step - to cut back on sugar and starches (carbs). Once done, this reduces hunger levels and thus, you end up eating fewer calories. Thus, rather than burning carbs for energy, your body starts feeding off of stored fat. It also lowers insulin levels which causes your kidneys to shed excess sodium and water out of your body. This further reduces bloat and unnecessary water weight.

2. Eat Protein, Fat and Vegetables - Each meal that you intake should constitute a protein source, a fat source and vegetables (low in carbs). The best sources of protein are meat, fish and seafood, and eggs. High protein diets have proven to reduce cravings and obsessive thoughts by food and thus, reduces the desire for late-night snacking by half. Don't give a second thought about loading your plate with low-carb vegetables. A diet based on meat and vegetables contains all fibres, minerals, and vitamins which keep you healthy. Your fat source can be from olive oil, coconut oil, avocado oil, and butter. If you'd try low-carb and low-fat at the same, the diet would result in a failure.

3. Lift Weights 3 Times per Week - You need not exercise to lose weight, however, it is recommended. The best option is to go to the gym 3 times a week or 4 at the maximum. All you need to do is a warm-up and lift some weights. When you lift weights, you'll burn calories and also prevent your metabolism from going down, which is a common side effect of losing weight. If lifting weights is off the charts, you can always do some cardio such as walking, jogging, running, cycling, or swimming will also suffice.

Besides, the changes in your diet, there are a few tips to lifestyle changes to lose weight. These tips are more likely to act as a catalyst in your weight losing.
1. Drink water half an hour before meals.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night's sleep. Every night (Very important)
6. Add more steps in your routine. (Walk 10,000 steps per day)
7. Eat Breakfast Every Day.
8. Close the Kitchen at Night. (You don't want yourself to get in to mindless snacking or late-night munchies)
9. Guzzle water 24/7.
10. Avoid doing anything else while you are eating.

Conclusion
When you reduce your carbs and insulin levels, you change the hormonal environment and make your brain and body adjust to the new changes. This leads to reduced appetite and hunger and thus, it eliminates the reason which most people fail with conventional weight loss methods. These methods have proven to help you lose weight 2-3 times weight as a typical low-fat, calorie-restricted diet.

Green tea is also recommended to add in your list of lifestyle changes to lose weight. Green tea has proven to be associated with several health benefits, including weight loss, because of its rich nutritional and antioxidant makeup. It is beneficial for weight loss by helping the body's metabolism to be more efficient. For supplementing weight loss, 2-3 cups a day of green tea will suffice. Try on these methods and surely you will achieve your body goals.
Good Luck!

Get Set Happy is a lifestyle magazine that inspires you to live your best life - Mentally, Physically and Spiritually. Learn about the Self-care ideas and Self-care activities for taking care of yourself, how to start a home business, Free Blogging Resources, Home-based business Ideas, Healthy Living Tips,

Article Source: https://EzineArticles.com/expert/Jaishree_Nenwani/306091

Article Source: http://EzineArticles.com/10306735