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Who Wouldn’t Want to Lose Weight Without Dieting?

Of course we’d all like to Lose Weight Without Dieting?

But is it really possible?

I think at some point we have all asked this question and searched and hoped for the magical answer.

First, let me say that the answer isn’t magical.

And second, allow me to share my definitions of “diet” and “dieting”.

I think when we ask “is it possible to lose weight without dieting?”, what we are really asking is “how can I lose weight without denying myself the pleasure of the foods I really love?”

In this sense, “diet” refers to a specific food format with food restrictions. With the Atkins Diet, the number of carbohydrates you eat are restricted. With Weight Watchers, the number of calories in a day are restricted. With the “HCG Diet“, calories and general nutrition are restricted!

So that is one definition of “diet”. But the other way the term “diet”is used is to generally describe how we eat. On “Superbowl weekend, I follow a strict pizza, chicken wings and beer diet”! Another example, in my personal case, would be “I follow a well balanced, high nutrition diet.” No food is restricted on Superbowl Weekend (okay, maybe no tofu or brussel sprouts… ) and similarly no food is absolutely taboo the way I eat either (again with the exception of tofu and brussel sprouts!).

Waiting for dinner. White background.

Waiting for dinner. White background.

In my case, I have learned how to eat in a manner that allows me to replace the meals I care very little about (mostly breakfasts and lunches) with an easy-to-prepare, inexpensive, high nutrition alternative. This leaves me free to enjoy the odd pizza, pastry and burger and those rich and tasty dinners I love so much! By doing this, I have a “diet” that allows me to lose weight without dieting.

I know we have all partially fallen for, or at least wanted to believe, that there is some “Secret Trick” to weight loss:

“This one simple exercise will give you 6 pack abs, with just 2 minutes per day!”

“The herbal weight loss secret your doctor won’t tell you about!”

“Eat this one simple food and never diet again!”

The truth of the matter is, your body is a complicated machine and no mechanism within it works in a vacuum. With the human body, it’s more like: “most of the time” if you do THIS, then THAT will happen. But THAT can’t happen if you also did “that other thing” as well.

Most diets today work on the premise that if you simply burn more calories than you consume then you will lose weight. On the surface, that makes perfect sense, and that is why most of us buy into that logic. But if that were true, and calories in, calories out were the only factors in weight loss, then why is it that 80-95% of diets fail within a year?

Here’s an interesting story from my own experience. When I was in my early 20’s, I volunteered for 3 months in a Guyana, South America. During 5 of those weeks we were in the rainforest and the only food we had was: a big bag of rice, a big bag of flour, and a big bag of chick peas. We also had some yeast, salt, and a couple of other small items. But the bottom line was, we basically only had carbohydrates with no protein, fat, vitamins or minerals. At the end of those 5 weeks, all the men in our group had turned to emaciated stick figures while all the women had gained weight and plumped right up!

We all ate the same thing. We all did the same work. We all got the same amount of sleep. The only difference was our sex. Because we have different hormones working within us, each of the sexes responded to this form of nutritional (not caloric) starvation differently.

So let me explain what I have learned about nutrition and our body’s responses and how I now use that information to lose weight without dieting.

First off, calories in and calories out can’t be discounted. It is an integral part of the formula. Calories play a direct role in providing us with energy. But indirectly, calories are also usually accompanied by nutrition in the form of vitamins, minerals and trace elements. So generally speaking, when you decrease your calories, you decrease the nutrition that accompanies them as well. We have to be super careful about that.

Equally important to the volume of calories is the ratio of calories in protein, fat and carbohydrates. I’m sure you can imagine that a 2000 calorie per day person will have a different physique consuming 15% of their calories in the form of protein as opposed to somebody who only consumes 5% protein.

One super important factor that is usually overlooked is your hormone production. Human Growth Hormone (HGH) will burn fat, build muscles and strengthen bones. Insulin will block HGH. And Cortisol is HGH’s arch nemesis and builds fat, burns muscle and depletes bones of nutrients.

What you eat. The times you eat it. The amount of fat you’re already carrying. Your sleep patterns. Your daily stressors. And the toxic load on your body are all factors in how your body produces these hormones. What are you doing to maximize your HGH potential and minimize your cortisol production?

Then of course there is the level and type of exercise you undertake and your body’s base metabolic rate. ALL of these things play a role in your weight loss or weight gain.

Think about this one “weight loss fact”: There are 3500 calories in a pound of fat. So, if you’ve been maintaining your weight and then decrease your daily calorie consumption by 500 calories, then in 1 week (7 days x 500 calories = 3500 calories) you’ll have burned off a stored pound of fat.

That make perfect sense and seems easy enough.

But what if you replace a 600 calorie, high protein, nutrient rich breakfast with a 100 calorie can of pop? What would happen to your insulin level? your HGH production? your base metabolic rate for the day???

Do you still think you’ll lose 5 pounds on the week??? I would wager that you may actually gain weight!

Stay tuned. In upcoming articles I’ll go over each of these weight loss/gain factors one by one. By the end you should have the knowledge necessary to know how to lose weight without dieting!

If you want to learn about and compare the top 25 personal and commercial diets out there, check out my husband’s book [http://www.nutrition4women.info/free-diet-report/]Why Diets FAIL

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Healthy Diet Aids in the Prevention of Alzheimer’s

It’s a undeniable fact that diet might help aid not just preventing, however the reduction in the results of Alzheimer’s and dementia. Your mind is no different in the relaxation of the body it takes a healthy diet to function at its best. You should concentrate on eating lots of fruits and veggies, lean protein and healthy fats.

Eating routine that reduce inflammation and supply a stable way to obtain fuel would be best. These food tips could keep you protected:

* Consume a Mediterranean diet. Eating a heart healthy Mediterranean diet wealthy in seafood, nuts, whole grain products, essential olive oil, and abundant fresh produce. It’s okay to purchase the periodic glass of dark wine and chocolates

* Try eating 4-6 small foods during the day. You should get your meals at regular times to keep consistent bloodstream sugar levels. Also, avoid refined carbohydrates full of sugar and whitened flour, which quickly spike blood sugar levels and inflame your mind

Have Got * a colorful plate. You should eat fruits and veggies of numerous colors to maximise protective anti-oxidants and vitamins. Attempt to include daily portions of berries and eco-friendly leafy veggies in your brain-protection regimen.

* Consume a -Heart-Healthy- diet. Keep in mind that what will work for the center can also be great for the mind. So if you’re carrying out a heart nutritious diet to take down chance of cardiovascular disease consequently you’re lowering your chance of Alzheimer’s

* Tea Time. Relax and revel in a regular bag. Consuming eco-friendly tea can enhance mental performance and memory meanwhile slowing down brain aging. Oolong and Whitened teas will also be especially brain healthy. Coffee, while not as effective as tea, also confers brain benefits.

* Steer clear saturated fats. This can be done by reduction of the intake of full-body fat milk products, fried food, red-colored meat, junk food and packed or processed meals.

* Stock on Omega-3 fats. It’s a undeniable fact that Omega-3 essential fatty acids might help to prevent Alzheimer’s and dementia. Omega-3 essential fatty acids are located in cold water seafood for example fish, tuna, trout, spanish mackerel, and sardines. If you’re not keen on seafood, you may also supplement with seafood oil.

Additionally for your normal diet, taking nutritional vitamin supplements can also be a fundamental part of maintaining brain health. Folate, vitamin B12, vitamin D, magnesium, and seafood oil are thought to preserve and improve brain health. You will find other supplements which have less conclusive results but can also be advantageous within the prevention or delay of Alzheimer’s disease and dementia signs and symptoms for example Gingko Biloba, E Vitamin, Coenzyme Q10 Supplement, and Turmeric. Two most avoidable risks for that Alzheimer’s and dementia tend to be heavy consuming and smoking. Besides smoking boost the odds for individuals over 65 by nearly 79 percent, however the combination of the actions reduce age the start of Alzheimer’s disease six or seven years. Regardless of how old you are, whenever you quit smoking the mind advantages of enhanced circulation quickly. Regrettably, the mind are only able to get over the results of excessive drinking within their initial phases.

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The Paleo Way A Healthy Diet or Bologna

The Paleo Diet is among the greatest diet trends of 2010. Within the book, compiled by Loren Cordain, Ph.D., professor at Colorado Condition College, visitors are known as to consume the way in which according to him primitive people ate, to be able to acquire a body as trim and free from chronic disease as our cave-dwelling forefathers.

The Diet Plan

Paleo fanatics, for example Sebastien Noel from the Paleo Lifestyle, profess -you’re able to gorge on all of the good meat, seafood, and good fats you would like,- while staying away from meals we generally think about as healthy, for example grains, dairy, and beans, as well as restricting fruit. The explanation is the fact that before agriculture, people did not need carb sources and for that reason, your body is not made to process these meals. Paleo supporters believe meals with carb result in body fat gain, diabetes, heart disease, and inflammation. Their email list continues responsible carb for weight problems, depression, mental illness, joint disease, Crohn’s disease, brittle bones, and dental problems.

Another two macronutrients, protein and body fat, are heavily marketed through the diet, especially saturated fats. On Noel’s website, according to him -body fat, especially saturated fats, may be the cleanest power source open to us,- and encourages butter and coconut oil, discouraging using essential olive oil, that is a known supply of monounsaturated fats. Monounsaturated fats raise good cholesterol and therefore are the premise from the Mediterranean diet, that has been shown to prevent certain illnesses and cancer.

The Paleo Diet’s critique of grains and beans goes past the truth that they contain carb. It concentrates on two primary chemical components which are contained in some grains and beans: gluten and lectins. Gluten, present in wheat, barley, and rye, is really a known antagonist of Coeliac disease, that is indicated by gluten intolerance. Lectins are located in grains, beans, seed products, nuts, and certain veggies within the nightshade family. Cordain states lectins harm your body by leading to the defense mechanisms to fight itself.

What We Should Know

Lectins are located in lots of plant meals and therefore are tolerated by most people. There’s some investigation that shows certain lectins may mimic the body’s hormones and become blood insulin, leading to body fat gain. Individuals with certain digestive complaints might be particularly responsive to lectins and really should prevent them. Just like half the normal commission of individuals are allergic to peanuts even though many others aren’t, people might have breathing difficulties to several meals and food components that create signs and symptoms, which may differ between people. Many kids with autism happen to be proven to profit from the gluten-free casein free (GFCF) diet. The key distinction here’s that must be food component may cause signs and symptoms in certain does not necessarily mean it’s dangerous to any or all.

Although all of us eat some lectins, we do not all get diabetes, joint disease, or become obese. Why? Based on David J Freed, specialist, it’s -partially due to biological variation within the glycoconjugates that coat our cells and partially since these are safe behind an excellent screen of sialic acidity molecules, connected to the glycoprotein tips.- Our cells are usually protected against potentially dangerous food components. Oftentimes where this protection is jeopardized, it’s because of infection, like a flu or strep virus that strips from the sialic acidity molecules.

Pros from the Paleo Diet

Suggests less processed meals and stresses whole-foods. Processed meals contain refined grains, sugars, and excess salt that lead to chronic disease.

Lots of veggies. Veggies contain vitamins, minerals, fiber, and anti-oxidants which help prevent chronic illnesses and cancer.

Calorie reduction: many people who stick to the Paleo Diet eat less calories compared to what they did before, which facilitates weight reduction and may lead to durability.

Cons from the Paleo Diet

Macronutrient Ratio: Paleo supporters encourage a macronutrient introduction to 20% of total calories from carb, 65% from body fat, and 15% from protein. Whereas this really is in line with nutritional recommendations for protein, (ironic thinking about the focus on meat,) it’s far too lower in carb, as 40-60% carb is suggested for a healthy diet plan. A proper consumption of body fat is 20-30% of total calories, whereas Paleo fanatics insist as much as 80% body fat is protected as well as advantageous. This ratio is sadly not according to research, but around the composition of human breastmilk and the body itself.

The Paleo Diet removes recommended food groups for example dairy, beans, and whole grain products which are regarded as healthy for almost all the populace. There’s lots of evidence that individuals who eat dairy may be considered a normal weight and also have better bone strength and density than people who don’t. Eliminating grains causes it to be nearly impossible to find enough essential vitamins, for example folate, which reduces the chance of neural tube defects like Spina Bifida. And beans, including beans and dried beans, function as a supply of protein, minerals, and are a good supply of fiber, which reduces cholesterol. -They are an inexpensive supply of protein and also have a lot of good characteristics that it might be foolish to provide them up,- states Joan Salge Blake MS, RD, LDN who’s a speaker for that Ada.

The idea from the Paleo Diet: to this day there’s such variability within the diets of hunter-gatherer cultures that you can’t really identify one general type. Actually, recent anthropological findings suggest primitive diets comprised of plentiful gatherable meals, for example seed products, berries, roots, nuts, seafood, honey, and also the periodic animal. Research conducted recently which examined ancient digs in Italia, Russia, and also the Czech Republic revealed traces of starch grains on gemstones employed for planning food. -There’s most likely not one diet that our forefathers were modified,- stated College of Arkansas anthropologist Peter Ungar. -Recent foragers have varied within their diet from marine animals (the Inuit) to diets composed mostly of the couple of plant species within the outback.-

Modern concerns: raising creatures for food is the finest cause of climatic change, and jungle destruction. Manufacture of modern meat is threatening the numerous indigenous people who reside in forests, having a lifestyle like the primitive guy the diet plan is patterned around.

My advice

I wish to encourage anybody who’s seeking a more healthy lifestyle to visit for this, and never be frustrated through the ocean of confusing information. The bottom line is to teach yourself whenever possible and keep a balanced view. My suggestion for individuals thinking about the Paleo concept would be to perform a modified Paleo Diet which includes veggies, lean meat, seafood, and eggs (restricted to 1 yolk each day), but also to include a few of the energy meals that research still stands behind as healthy and disease-fighting for almost all the populace. Including beans, whole grain products, nuts, 2-4 portions of fruit/day, and essential olive oil. This is exactly what I think about a -whole-foods- diet. Still avoid processed meals, refined sugars, and become careful with saturated fats (see my last blog, Cuckoo for Coconut Oil).

To be sure using the Paleo philosophy that lots of the chronic illnesses people experience today are triggered or faster by today’s diets and life styles. Our processed meals, use of refined grains and sugars, and activity are towards the top of their email list from the antagonists to weight problems, diabetes, cardiovascular disease, yet others. I disagree that whole grain products, beans, and dairy ought to be eliminate by a lot of the population. And my greatest problem is that in attempting to be more healthy, people may do themselves harm along the way. For individuals attempting to enhance their health, visiting the extreme of eliminating three recommended food groups is the same as utilizing a skin graft to deal with a paper cut. While you gather information and search to find the best diet plan for you personally, still consider us a qualified resource that will help you in your journey. Visit http://nutritionresolution.com/