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The Perfect Diet Plan: Include Essential Fats for Maximum Fat Loss

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Have you been told that fat is bad? Do you stay away from the so-called evil term because you're afraid that it's going to make you gain weight? Do not be scared any longer! The "No Fat" diet is a diet of the past, though there was some legitimacy to the whole concept. During that fad craze, more and more people were opting for fast foods including the ones that can be bought at the grocery stores. They contained "trans" or "hydrogenated" fats which are chemically processed to create unnatural fats used to preserve foods. These unnatural fats cause many health risks which include heart disease. Fortunately, the Federal Drug Administration (FDA) recently placed restrictions on these bad fats. In any event, this is the main reason why fats get a bad name unfortunately. However, all fats are not created equal. In fact, your body and brain actually need it. It's extremely important so that you may function optimally. But, do not eat those chemically processed unnatural fats just mentioned! Eat good, essential fats. So, stop believing it's evil as healthy fats are a necessity in the perfect diet plan.

The 3 Kinds of Fat Your Body Needs

There are three kinds of fat your body needs: saturated, monounsaturated, and polyunsaturated. Eating all three fats in balance (equal parts of each) can dramatically increase your health and fat loss.

  • Saturated – animal fats (ie, fat in meats, eggs, dairy, cheeses, butter, etc.), coconut oil, and palm oil
  • Monounsaturated – olive oil, nuts, nut butters, and avocados
  • Polyunsaturated – flax seeds, flax oil, fish oil, nuts, nut butters, and vegetable oils

How Much Fat Your Body Needs

By now, you are probably aware that your body needs a balance of proteins, carbohydrates, and fats. So, how much fat does your body need? The answer is roughly 30 percent of your diet. If you're trying to lose weight, you can even go up to 40 percent. That's right! You need to eat it to lose weight.

Although the ratios and percentages above may seem intimidating after being brainwashed for so long that fat is bad, you can be guaranteed you'll lose weight quickly by incorporating more fats into your menu plan. Of course, make sure your diet is balanced with healthy lean proteins and carbohydrates. Include lean proteins such as lean beef, skin-less chicken breast, turkey, pork tenderloin, fish, egg whites, low-fat cottage cheese, Greek yogurt, and skim milk.

For healthy carbohydrates, eat dark green leafy and colorful vegetables as well as metabolic boosting fruits with every meal of the day. Vegetables like kale, spinach, broccoli, asparagus, and bell peppers will provide you with great nutrition. Metabolic boosting fruits like apples, pears, grapefruits, and berries will keep your sugars in line and still provide you with a plethora of nutrients. Incorporating proteins, carbohydrates, and essential fats in every meal will not only provide you with a balanced nutritious meal, but it will also boost maximum fat loss. This is the perfect diet plan.

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Source by Abby Campbell

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Quick Weight Loss Diet For Women – 321 Baby Bulge Be Gone Diet

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It is not easy for a lady to regain her figure and beauty after delivery without huge strains. However, the 321 Baby Bulge Be Gone Diet has been able to successfully help women to shape up and gain healthy weight after their delivery. It is not easy to be on a quick weight loss diet after becoming a mother since you need to take care of your baby as well apart from you and this takes up a lot of time and energy for you. Yet this diet can be easily induced into your daily routine and it will help you to be back in shape in no time at all!

The diet designed by the famous Hollywood fitness trainer, Ramona Braganza, is exclusively meant for new mothers to regain their healthy shapes back through a healthy diet and an intensive exercise program. 321 can be translated as 3 meals, 2 snacks, and 1 liter of water on a daily basis. This quick weight loss diet keeps the glycemic carbohydrates on a low and instead allows you to pick up lots of green vegetables and lean proteins. The recommended foods include whole wheat bread, tuna, chicken breast, nuts, brown rice, balsamic vinegar, legumes, low carbohydrate vegetables, eggs, and fruits in moderation.

The quick weight loss diet program is split up into three phases that lasts for a total of twelve weeks. During each phase, there is a change in the amount of calories you can take and fitness programs as well. The diet emphasis a must breakfast, avoiding butter and sauces, salads without dressings, steamed vegetables, poached / baked / grilled meat, white pasta or rice, and fruits for dessert.

The sample diet allows you to have a mix of whole wheat toast and scrambled egg whites for breakfast, large salad and chicken breast for lunch. If you need a morning snack, then a mix of strawberries and low-fat cheese would be ideal. For afternoon snack, you can have celery sticks, red pepper, and raw carrot and for dinner, you can take lean beef and steamed vegetables.

The highlight of this diet is the exercise routine which utilizes compound exercises that allows you to work out different sets of muscles at different times. The exercise routine builds up from 25 minutes in the first phase up to 60 minutes in the third phase. The exercises combine cardio exercises, circuit training, and strength training. The cost of the program is around $ 86.75 for the set of three DVDs.

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Source by Nitin Saini

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Effective Ways to Lose Fat

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Here are five techniques to easily lost fat. Everybody knows that excessive fat in the body can lead to various health risks. The busy schedules we have today cause us to eat lots of foods that aren’t good for us. We exercise less these days, which is a big part of the reason that obesity has become an epidemic, and it’s extremely harmful.

In order for us to be smart and to stay healthy, it’s important that we burn off that extra fat. A lot of people don’t think it’s so easy to do and that it requires more effort than they can put out. They believe that fat loss just isn’t for everybody. So to dispel that myth I have five easy steps you can follow, and drop the extra pounds, with only minor changes n your lifestyle:

Eat Breakfast – Breakfast has long been considered our most important daily meal. Lots of people skip it for losing weight when that’s exactly the wrong move. You need the essential nutrients from a hearty breakfast to give you energy to burn throughout your day. If you don’t eat breakfast, you tend to gorge at the next meal. It’s best to eat some whole grain toast or fresh fruits, maybe oatmeal and some egg whites.

Exercise – This is a must for dropping fat from your body. It’s the most effective tool by far. If you incorporate exercise into your daily routine, your fat will drop off as a natural result. This doesn’t mean you have to go to a gym and lift heavy weights or workout for hours. If just means increasing what you do over the course of a normal day. If you don’t take walks, then you can start to take them three or four days a week, and if you are consistent, you’ll see some fat drop off.

Control Your Calories – Controlling your calories is extremely important for fat loss. If you can cut down on your fatty foods by one third, you can lose a lot of fat. Add plenty of fiber to your diet. Fiber keeps you feeling full and is an excellent replacement for the old fatty foods you’re used to eating.

Drink Tea – There have been studies done that prove drinking tea or even taking tea supplements along with regular meals can help to block your absorption of carbohydrates. It doesn’t matter if you drink black tea or green tea, it will still be beneficial to burning calories and losing fat.

Sports – By going through a rigorous workout with your body, you’ll shed the pounds quite easily. Just go out and get involved in some type of physical activity that you like. Baseball or tennis, or golf, or bowling, can all help you to lose weight, especially if they haven’t been part of your normal routine. Plus you’ll get to spend quality time with family and friends.

These five little pointers can help you lose fat, and they are plain common sense, nothing high-tech here. Adopt these to your daily routine, do it consistently, and you can easily lose the fat from your body.

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Source by Dmytro Fedorev