Posted on

The Ultimate Weekly Diet Plan For You

[ad_1]

Food combining has been the answer to generate the right results for any diet these days. Starting a weekly diet plan with combining the correct nutrients, can help prevent diseases from occurring. This means it will reduce stress levels, increase energy,and let you operate at an optimum level, where more things can be done during the day.

A weekly diet plan must include proteins, fats, fibre, carbohydrates, vitamins, minerals and water. Set realistic goals you can achieve that will not fail at the end of the week. Studies have shown that if people only adjust to a low-calorie diet for a short period of time, they will put the weight back on once they start eating normal again. This is because they did not change their eating habits. Be careful not to eliminate all nutrients from your diet when consuming fewer calories. It is necessary to persist in balancing your weekly diet plan as much as possible.

Your weekly diet plan must consist of the following food combinations. Make sure that you get at least 2-3 servings of each food type, and 5-6 meals a day:

1. Fruits

Fruit goes well with any meal, and can be easily mixed with things like yoghurt and salads.

Examples of what you can buy:

Apples, blackberries, blueberries, dates, fresh figs, oranges, prunes, raisins, raspberries and strawberries.

2. Vegetables

Combine raw and cooked vegetables for your diet. Be careful not to add extra supplements like cheese or cream to it. This will delay the results from happening quicker.

Examples of what you can buy:

Carrots, courgettes, peas, runner beans, cauliflower, broccoli and Swedish turnip.

3. Bread or cereal

Ensure you use grains with all your meals for the week. Whole-grain varieties are the best due to the high fibre you need.

Examples of what you can buy:

Any whole-grain bread, rice and pasta. Any cereals with a blend of multi grain flakes, sultanas and raisins will be exemplary.

4. Dairy foods

Fruit smoothies with yoghurt or semi-skimmed milk can be very efficient. If you do feel like a snack or something for lunch, try any whole-grain sandwiches with low-fat cheese.

5. Protein

You do not have to eat meat every day to get the protein you need. The above servings have enough of it to help get the best out of your weekly diet.

Examples of what you can buy:

Any lean cut meat and poultry. Fish like Salmon, mackerel and sea bass is high in “good fats” like omega-3. Vegetarians can substitute meat for lentils, hummus & pitta bread, and bean soup with corn bread.

Remember to prepare at least one of the above servings for each meal. This weekly diet plan can be very effective if you want to lose weight, but you must stay away from eating snacks that can damage the overall payoff. If you plan every meal the night before, you will know exactly what to expect from each day.

[ad_2]

Source by Michael J Hines

Posted on

Mediterranean Diet Menu Plan – Five Kitchen Essentials

[ad_1]

The first step to starting the Mediterranean Diet is to do a little shopping. While you do not need a pantry full of exotic ingredients, chances are you will need to tweak your shopping habits. Here are a few shopping tips to help you create your own Mediterranean Diet meals.

1. Fruits and Vegetables

To avoid diving straight into the aisles where most processed foods are sold, start in your grocer's section and work your way around the outside of the store. An abundance of fresh produce is key to Mediterranean Diet meals. Vegetables and fruits that are locally grown and seasonal are your best option. These will be fresher and taste better than the stuff that is picked unripe and shipped from hundreds or thousands of miles away. Many people discover a new love of fruits or vegetables once they taste ones that have just been picked and delivered. Buy organic whenever you can to avoid the potential health risks associated with pesticides.

2. Bread

In France it's common to pop down to the corner bakery for a fresh croissant or baguette every morning. If you're fortunately to live close to a good bakery, buy your bread fresh and as often as possible. Buy less bread than you need since fresh bread goes stale more quickly. While many grocery stores now have in-house bakeries, their exports are often filled with preservatives, sugars and hydrogenated oils. Just make sure to check the ingredients carefully. Whole grain exports are also healthier and more satisfying and filling, so stock up on other cuts besides croissants and baguettes.

3. Fish

Most grocery stores have fresh fish departments that rival the fish mongers in days of old. Wild-caught fish are healthier choices than farm-raised varieties for many reasons. Studies have shown that farm-raised fish contain almost 20 times more toxins like PCBs than wild varieties. Farm-raised fish are also often infected with dyes and colorings to make them look as hearty as their wild companions. The healthiest fish are cold water varieties such as salmon, tuna, trout, mackerel, halibut, herring, sardines and anchovies.

4. Dairy

Whole fat dairy products like milk, cheese, yogurt and sour cream are part of many good Mediterranean Diet meals. Not only does whole fat taste better than low-fat dairy, it's also satisfying which makes it less likely that you'll overeat. Choose organic whenever you can to avoid the cocktail of chemicals and hormones that end up in conventional dairy products.

5. Meat

Lean meats such as poultry and pork can be eaten regularly on the Mediterranean Diet menu plan, although you should limit beef to only once or twice a month. Many grocery shops offer special sections for natural meats which can cost more than the conventional varieties. Choose free-range meats that have not been treated with hormones or antibiotics. Otherwise you'll be eating more than you bargained for.

[ad_2]

Source by Michael Fenwick

Posted on

How to Lose Belly Fat – 6 Tips to Help!

[ad_1]

If you want to know how to lose belly fat, you are not alone. At the same time that many of us are trying to lose this unsightly fat, medical professionals warn us to do the same. According to WebMD, "extra weight around the midsection is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome, and more." So let's look at the top key ways to help you lose that belly fat most quickly and easily!

Six diet tips to help you lose stomach or abdominal fat:

  1. Fruit and vegetables- Get your five servings per day, as they provide the best nutrition for the lowest calories. While losing belly fat you may want to limit your bananas and avocados, in favor of the water-laden citrus and berries for fruits, and the leafy greens, cucumbers and tomatoes.
  2. Monounsaturated Fats- Focus most of your fats on the olive oils, nuts, seeds, avocados, soybean and chocolate, which also lower the risk of heart disease. Just be sure to moderate the amount of these that you do eat, as they are still calorie density.
  3. Dairy: There has been a lot of controversialy recently about how good dairy is for us. Some experts recommend replacing most dairy with soy, rice or flax products- or at least minimizing take to low-fat dairy two times per day. Whichever you chose, staying with the low-fat products are a safer choice when it comes to your belly fat.
  4. Eat lower glycemic grains such as whole grains. The fiber will help keep your insulin from spiking and sturing grains as fat on your belly, while also keeping you from feeling hungry longer.
  5. Water: Drink enough water, as all the fat you are losing must be flushed out of the body in order to lose it. Drink at least the recommended six to eight 8 ounce glasses, and consider 8-10 per day for maximum fat loss.
  6. T o count calories or not? Some experts still recommend counting calories, while others state that you can lose weight if you use the portion method, and eat smaller meals 4-6 times a day. Experiment and see which way works for you, but I believe that the portion method is easier for the long term.

A word about exercise : Experts agree that 30-60 minutes of exercise, 3-5 times per week is important when it comes to losing body fat. Additionally, exercise helps you tone up and keep you motivated while you lose the weight. So how to lose abdominal fat with exercise? Aerobic exercise helps to create a leaner profile when combined with sensible eating. Crunches can help too, but they will not create the six-pack abs without dieting. Also, a better choice to crunches may be leg lifts, as new evidence shows that traditional crunches can negatively impact the spell, when done over time, where the leg lifts do not 'hurt the spell.

The great news is that when we lose weight, it has been shown that belly fat usually comes off more quickly than fat in other areas of the body, because it is visceral fat. With these tips on how to lose belly or stomach fat you do not needlessly need to follow a strict diet to be successful. However, if you are like many people, following a diet plan can help to keep you on track and moving towards your goal.

[ad_2]

Source by Kate E. Walker