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Thursday, September 17, 2020
Custom Keto Diet
Custom Keto Diet, custom keto diet, custom keto diet reviews, custom keto diet review, custom keto diet plan, custom keto diet free, custom keto diet cost, custom keto diet recipes, custom keto diet articles, best custom keto diet plan
Monday, September 7, 2020
Diet and Weight Loss Program Part 3
After Part 1 and Part 2 this is the part 2 of our Diet and Weight Loss Program.
In the first two parts of this series, I discussed the importance of avoiding fad diets, starvation diets and gimmicks when trying to lose weight. In the last of this three part series, I will discuss the importance of moderate exercise in helping you not only achieve your weight loss goals but maintaining them for the rest of your life!
Crucial to raising your metabolic rate and therefore losing weight, is a moderate exercise program. You do not need to run or kill yourself with endless cardio exercises, exhausting, "boot camp" style fitness regimens or aerobic classes that leave you drained.
Depending on your level of fitness and how far over your target weight you are will determine the level of exercise.
There is one thing to remember when exercising to burn fat: You need to do some type of activity that will raise your heart rate to what is known as your "target zone". This is the number of beats per minute you want your pulse at for a continuous session of 30 minutes.
Here is how to know what your target zone is:
Subtract your age from 220
Take 70% - 80% of that number
This figure is your target rate, the number of beats you want your pulse to be at for 30 minutes.
For example, if you are 40 years old, you would subtract 40 from 220. This gives you 180 which is your theoretical max heart rate. 70-80% of 180 would be 126-144 beats per minute. You want to have your heart rate within this "target zone" to achieve maximum results.
Don't worry! If all you can do is walk at a snails pace to get to your target zone, just do it! Trust me, in a short amount of time you will be walking faster to get to that target zone. It's not about huffing and puffing and sweating to where you are soaked. It is about putting your body in an aerobic state. You should be breathing moderately heavy but comfortably and sweating lightly.
The easiest way to start a cardio/aerobic program is by simply walking! No equipment is needed other than a comfortable pair of shoes. Try to commit just 30 minutes, 5 days a week. If you're fortunate enough to own a pool, you might want to incorporate that into your exercise program as well. Keep in mind however that swimming is very strenuous and unless you are already in good shape, it is hard to swim for 30 minutes.
Another key to fitness, long term benefits and to further raise your BMR is weight training. The benefits of training with weights has been proven. Now I know many of you, especially women, have concerns, fears and questions about weight training. Women especially have always said to me, "I don't want to get big and muscular". My answer is very simple: You Won't!
The problem with the images that we all see of bodybuilders is that the novice person thinks that if they lift weights they will look freakish like this. The reality is that the professional bodybuilders you see on tv and in the movies are all, to a man (and woman), living a lifestyle of exercise, nutrition and most importantly, steroids, that none of us would adhere to. Even if we desired it!
Training with weights will help build lean tissue (muscle). This in turn will help you burn more calories 24 hours a day! For women, it will help tone your legs, arms and butt. Clothes will fit better and you will feel better. For men, it is easier to build a little muscle due to their testosterone and this can result in a nice V-shaped torso and overall appearance boost.
If you have access to a gym, see if you can talk to a trainer and get some advice on the types of weight lifting you need to help you burn more fat.
I hope this three part series has helped dispel some myths about weight loss, dieting and nutrition. We all want quick results when it comes to fitness but the reality is that you must stick to this as a lifestyle. You didn't get out of shape overnight, it took years. The good news though is that it will be quicker to get back in shape!
Crucial to raising your metabolic rate and therefore losing weight, is a moderate exercise program. You do not need to run or kill yourself with endless cardio exercises, exhausting, "boot camp" style fitness regimens or aerobic classes that leave you drained.
Depending on your level of fitness and how far over your target weight you are will determine the level of exercise.
There is one thing to remember when exercising to burn fat: You need to do some type of activity that will raise your heart rate to what is known as your "target zone". This is the number of beats per minute you want your pulse at for a continuous session of 30 minutes.
How Do I Figure My Target Zone?
Here is how to know what your target zone is:
Subtract your age from 220
Take 70% - 80% of that number
This figure is your target rate, the number of beats you want your pulse to be at for 30 minutes.
For example, if you are 40 years old, you would subtract 40 from 220. This gives you 180 which is your theoretical max heart rate. 70-80% of 180 would be 126-144 beats per minute. You want to have your heart rate within this "target zone" to achieve maximum results.
But I'm So Out Of Shape I Get In My Zone Just Walking Slowly!
Don't worry! If all you can do is walk at a snails pace to get to your target zone, just do it! Trust me, in a short amount of time you will be walking faster to get to that target zone. It's not about huffing and puffing and sweating to where you are soaked. It is about putting your body in an aerobic state. You should be breathing moderately heavy but comfortably and sweating lightly.
The easiest way to start a cardio/aerobic program is by simply walking! No equipment is needed other than a comfortable pair of shoes. Try to commit just 30 minutes, 5 days a week. If you're fortunate enough to own a pool, you might want to incorporate that into your exercise program as well. Keep in mind however that swimming is very strenuous and unless you are already in good shape, it is hard to swim for 30 minutes.
Another key to fitness, long term benefits and to further raise your BMR is weight training. The benefits of training with weights has been proven. Now I know many of you, especially women, have concerns, fears and questions about weight training. Women especially have always said to me, "I don't want to get big and muscular". My answer is very simple: You Won't!
The problem with the images that we all see of bodybuilders is that the novice person thinks that if they lift weights they will look freakish like this. The reality is that the professional bodybuilders you see on tv and in the movies are all, to a man (and woman), living a lifestyle of exercise, nutrition and most importantly, steroids, that none of us would adhere to. Even if we desired it!
Training with weights will help build lean tissue (muscle). This in turn will help you burn more calories 24 hours a day! For women, it will help tone your legs, arms and butt. Clothes will fit better and you will feel better. For men, it is easier to build a little muscle due to their testosterone and this can result in a nice V-shaped torso and overall appearance boost.
If you have access to a gym, see if you can talk to a trainer and get some advice on the types of weight lifting you need to help you burn more fat.
I hope this three part series has helped dispel some myths about weight loss, dieting and nutrition. We all want quick results when it comes to fitness but the reality is that you must stick to this as a lifestyle. You didn't get out of shape overnight, it took years. The good news though is that it will be quicker to get back in shape!
Diet and Weight Loss Program Part 2
After Part 1, this the part 2 of our Diet and Weight Loss Program.
In Part 1 of this series, I explained how the only way to permanently lose weight is to change your lifestyle. "Dieting" will almost always result in an initial loss of weight (both fat and lean muscle) however, once you go off your diet you will rapidly gain back the weight you lost. In addition, since your body is designed to protect itself from a lack of calories, it will also put on additional stores of body fat. The old adage "one step forward, two steps back" applies to this type of "yo-yo" dieting.
I also discussed your Basic Metabolic Rate (BMR) and how that plays into your weight loss plan. If you go on any type of extreme diet, your body will simply lower its BMR even further in order to survive. The goal is to increase your BMR not decrease it.
So, you're probably asking, "How can I possibly eat 5-6 meals a day and still lose weight?" By eating more frequent, yet smaller meals, you are allowing your body to maintain if not increase its BMR. Also, you will avoid insulin spikes that happen when you eat only once or twice a day.
Below is a sample diet for one day. You can alter this, play around with it but with a little planning, you can stick to this while you aim for your desired weight:
Sample Diet For One Day
Assuming a weight of 220lb
Breakfast:
4 eggs scrambled (Only use 1 yolk) using non stick spray- 145 Calories1 piece of whole grain toast with butter substitute-Approx 100 calories
8 oz NON fat milk-90 calories
1 piece of fruit: (Banana-Approx 110 calories)
(Apple-Approx 80 calories)
Total calories: Approximately 300-400
Mid Morning Snack
Nutrition bar (Balance bar-Approx 200 calories)Lunch:
Chicken breast, no skin, baked or broiled.Salad (lettuce, cucumber, any salad type veggie..NO cheese)
with olive oil and vinegar or NONFAT dressing: About 150-200 calories
Total calories: 350-400 calories
Mid Afternoon Snack
Balance bar or1-2 oz of lightly salted cashews-Approx 250-300 calories or
One serving of low carb protein drink
Dinner:
4-8 oz Ground turkey (lean) burgers, no cheese-Approx 160-320 caloriesSalad as per lunch-150-200 calories
Serving of veggies such as cauliflower, broccoli, grean beans etc-50 calories
Approx 350-550 calories
Snack before bed:
JelloDiet Popsicles
No carbs 2-3 hours before bed other than veggies with dinner!!!
With a little imagination you will find that you'll quickly come up with other items that you can add to this diet and make it your own.
Read Part 3 of this series, where I will discuss the importance of exercise. Not only for your weight loss program but as part of your lifestyle
Diet and Weight Loss Program Part 1
To lose weight sensibly, you must first have an understanding of your Basic Metabolic Rate (BMR). To figure your BMR, take your weight and divide by 2.2. This will give you your weight in kilograms. Take this figure and multiply it by .9 (1.0 for men). Then, take this figure and multiply it by 24. This would be your BMR. So, if your weight is 200lb, divided by 2.2 your weight in kg is 90.91. Multiplied by .9 is 81.82. Multiplied by 24 is 1963.68. This figure (1963.68) would be the calories you would burn if you did nothing but lay in bed all day. Obviously you do more than that. A person who is moderately sedentary (at a desk all day with little or no exercise) can assume they’ll burn another 500 calories or so. Therefore, you would need to consume about 2463.68 calories per day just to maintain your weight.
Most people assume that to lose weight they need to go on a “starvation” diet. Nothing could be further from the truth and is the worst thing you could do. By “starving” yourself you always force your body to slow it’s metabolism down further. You know you are dieting but your body thinks it is being starved and will do whatever is needed to survive and what it needs to survive is to slow down the metabolism to conserve fat! You will lose weight but as soon as you start eating normally (and you eventually will) your body says, “OH! Now I’m getting more calories! I better store them as fat in case I get starved again!” At this point, your body will regain the weight that was lost and then add even more weight to protect itself from any future reduction in calories.
This is physiological fact. People do not want to believe this but it is a basic tenet of nutrition. Ask yourself this question: “Why am I still trying to lose weight over and over?”
The solution is not dieting. The solution is a lifestyle change. You must accept the fact that starvation diets are not a long term solution. Instead, simply deduct 500 calories from your maintenance intake. Try to stick to this program and make it a way of life rather than a quick fix. If you were the 200lb example as stated above, you need to eat approximately 1900 calories/day to lose weight sensibly.
Remember though that everyone is different and this figure is not etched in stone. You might find that you need to cut a bit more or less. It is something that needs to be adjusted to your body. The only “for sure” is that if you go on a starvation diet (1000-1500 calories/day) you will only set yourself up to fail in the long term.
Foods you must avoid while getting to your desired weight
- All dairy except nonfat milk
- All pork
- All beef
- All fast food, no exceptions
- All alcoholic drinks especially beer
- All candy especially chocolate
- All processed, bleached carbohydrates-White bread, white rice, cereals, etc
Foods you can eat while getting to your desired weight
- Chicken-Breast only, no skin
- All fish
- Lean, ground turkey
- Pasta with small amounts of olive oil or sauce. No cheese or meat
- Potatoes and Yams-Baked only with non-fat butter substitute or non-fat sour cream
- Whole grain brown rice-Limited servings
- Nuts, raisins-Moderately
- Olive oil, canola oil, most vegetable oils-Moderately
Sparingly, you can eat whole grain breads, oatmeal, yams, white potatoes, eggs. Use small servings for rice, etc (could fit in your hand).
No carbs 2-3 hours before bed. Eat veggies all you want. Fruit okay but not late in evening and only 2-3 pieces per day.
Meals should consist of primarily protein with a very small portion of complex carbs (brown rice, small serving of potatoes etc). Try to divide your total calories needed per day into 5-6 small meals rather than 3 large ones.
Eating smaller meals every 2-3 hours keeps you from stuffing yourself, keeps your insulin response low and helps increase your metabolism. Remember: A “meal” can consist of anything from a chicken breast with veggies to a nutrition bar and glass of nonfat milk. Each “meal” should be 1/5 to 1/6 of your total caloric intake for the day.
Read Part 2 of this series, where I'll give you precise information on a sample diet for one day
GO FOR IT!!! STICK TO THIS AND MAKE IT A LIFESTYLE!!!
