Eating Healthy and Losing weight

There you go! 

As promised, I am sharing with you my own diet. Please remember that each person’s body is different. Age, physique, activity levels and so on affect the way diets work for people. So if this diet has worked for me, it may not necessarily work for other people.

You need to check with your doctor or nutritionist before you start this or any other diet and always use your own judgment.  

And finally, please not that I am against diets; I am with a healthy and nutritious lifestyle that goes on forever. Think of this as the way you should start living and not a short term plan. 

Now read the following rules first:

Eat small frequent meals

Eat 6 to 8 times per day which equates to roughly every 2 to 4 hours. It is important to keep a constant influx of nutrients (protein, calories, healthy fats and complex and low-glycemic carbohydrates) in your body to maintain a positive nitrogen balance.

Eat your body weight in grams of proteins

Always strive for 2.5 to 3 grams per kilograms of bodyweight in grams of protein. For example, if you weigh 60 KG then you need to eat 150-180 grams of protein per day. This is spread out between the 6 meals that you eat in a day which comes to an average of 30 grams of protein per meal. 

Carbohydrates are crucial to muscle growth

Do your best to eat 4 to 5 grams of carbohydrates per kilogram of bodyweight, so again if your weight is 60 KG then you need to eat about 240 to 300 grams per day. And usually aim for a slightly lower amount if you want to lose weight. 

Eat enough calories 

It is important to take in 30 to 40 calories per kilograms of bodyweight. Start at the lower number and adjust up or down based on the progress that you are making. If gains are coming well and your body looks to be gaining muscle with a minimal gain in body fat, maintain or even slightly up your caloric intake. If the opposite is occurring, lower the calories until the desired effects are occurring. 

So here’s what a meal should look like:

Meal One - Breakfast: 7 – 8 am: 

Any of the following choices:

• 2 eggs with little olive oil (add vegetables for a delicious omelet)
• 2 pieces of toasted bread (multigrain, wholegrain or whole-wheat)
• Vegetables (cucumber, tomato, onion, etc)

OR

• 2/3 cup of Muesli (or Oats or organic whole-wheat flakes)
• 2 cups of unsweetened soy milk (or skimmed milk)
• 1 piece of fruit (orange, apple, etc.)
• A handful of mixed raw nuts

OR

• Foul and Hummos (one cup) with olive oil and lemon
• 2 pieces of toasted bread (multigrain, wholegrain or whole-wheat)
• Vegetables (cucumber, tomato, onion, etc)

Meal Two – Snack 1: 11 am: 

• 2 slices of sheep Kashkawan with a slice of organic whole-wheat bread , a slice or tomato or cucumber OR

• 2 tbls. Natural peanut butter with Organic whole-wheat bagel OR

• 2 Slices of Turkey with multi-grain toast with a slice of tomato and mustard 

Meal Three – Lunch: 2 pm:

• Protein (Beef, Chicken or Fish) 
• Mixed Salad (any vegetables) 
• One cup Brown Rice 

Meal Four – Snack 2: 4 pm: 

• 1 small apple or any fruit of your choice

Meal Five – Dinner: 7 pm:

• 2 to 3 cups of mixed salad
• 6 oz. of sliced chicken breast OR sirloin steak

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How To Shrink Your Tummy

Image by Nikita Kashner via Flickr
 Shrinking your tummy! We all want to be able to do that, to get into that slinky little dress, to fit those really nice pants you've always wanted, or fit into those clothes you wore when you were younger. So what are some good ways to shrink your tummy? Are they safe? Effective? How do I shrink my tummy?  Ok the most talked about idea to shrink your tummy would be to diet and exercise. Eating healthy foods, lots of vegetables and drinking lots of water is a proven aid in shrinking your tummy. By eating regular salads with meals, vegetables in your sandwiches, and eating and snacking fruit on a regular basis is a  good way to get vitamins and nutrients not to mention it is a lot healthier than eating junk food. So cut back on fast food, sodas, and anything with large amounts of fat, salt and sugar  however it is ok to eat those foods occasionally, as the body needs to store fat. So keep an eye on your intake of food, and drink your water by the bucketful! There is also a lot of dietary supplements or drink replacements out there, they help extremely well in shrinking your tummy, however they are not to be used to completely replace food in your diet, use the drinks when your on the run, or don't have time for a meal.
Also a good way to shrink your however is having regular exercise each day, even if it's only twenty minutes it all still helps. So try signing up to a gym and becoming a regular visitor, most gyms have personal trainers that can assign to you a work out that is going to help your trim and shrink your tummy. Some good classes to take at a gym to help you shrink your tummy are: Pilate's, Yoga, Aerobics and lots of other great classes just check out your local gym for available programs and to find out which ones suit you and your needs. If you do not feel like joining a gym, and there is a lot of gym equipment you can purchase for home use, and videos and DVD's about Pilate's and other exercises that you can use at home as well. However you can go for a brisk walk through a park, down a street,  try walking to work or to the mall instead of taking a taxi or driving and if you have kids try playing a game of ball with them or something similar. So remember how every little bit of exercise helps in your quest to shrink your tummy.  Try standing up nice and tall with your shoulders back, you would not believe how good posture and decrease the size of your tummy, if your hunch over and try to hide your tummy it just appears bigger!  Other measures you can use to shrink your however, consist of liposuction and however stapling from a plastic surgeon, this however is costly and I recommend should only be used in extreme circumstances when all other options have failed.  However remember that shrinking your tummy is not going to happen over night so do not expect an overnight miracle or tummy shrinkage, it is going to take a lot of hard work, commitment and effort to get your however to shrink to the size you desire.
But whatever you do to try and shrink your tummy make sure it is absolutely healthy and safe, do not try to starve your self or do anything else that extreme to shrink your however, without food and water your body can cease to function properly resulting in extreme cases the failure of some parts of your body. And staving yourself can sometimes lead to bigger problems such as anorexia and bulimia. So remember to be active and exercise regularly, eat healthily and your on your way to healthily shrinking your tummy. And never give up that dress size is only a few pounds away!  

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what accurately are acai berry diets?

Image by gurucrusher via Flickr
A number of people have started to make use of acai berry products to lose weight. And they blather about them too. This startling fruit manages to ward off hunger. You can buy it any many forms from juices to diet supplements, and if you include exercise and a healthy diet, you will be bikini ready when summer comes.
But what accurately are acai berry diets? I really don't refer to dieting with this tiny berry is anything like following a Conventional diet. With regular diets, you are restricting calories, fat content, or carbohydrates. Conventional dieting restricts you from eating something like chocolate, wine, potatoes, or fried foods. If you want to follow a healthy acai diet plan, you will want to comprise an acai product. When it comes to dieting the word insertion has a much better ring to it than restrictive.
I don't even really imagine of adding acai berries to my meals as dieting. I really love all natural fruit juices and tasty fruit smoothies that make me feel charged with energy, and ready to take on the world. The best part is that you can find products with acai in most every grocery or health food store.
I have come across upon juices, and a lot of of them include other nutritious berries like raspberries, strawberries, and blueberries. I like to clutch a bag of frozen berries, a bottle of acai berry juice, and my favorite exotic fruit blended sherbet and mix up breakfast. In order to follow this superfood styled diet, you will simply want to include acai berries into your daily or weekly regimen. It's so easy!
Acai berry diets can be everything you can mix up in your blender that includes this incredible fruit. One very interesting healthy smoothie I have seen includes acai berry juice, organic raw chocolate cacao, goji berries, and some fresh berries. Why not kick up the energy factor, and create a delectable healthy dessert.
Skip the chocolate cake, and get your chocolate fix without the guiltiness. The best part about my acai berries diet is that it is most certainly not a diet, but a healthy way for me to feel great, and keep my weight in check!

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