Myth #1: Cutting down on portion size is the best way to lose weight.
Not necessarily. If you attempt to lose weight by just eating less of your regular foods you are likely to gain the weight back again. Lasting results will come from changing the types of foods you are eating, not just the amounts.
Myth #2: Just cut out fat and you’ll lose weight.
This approach to weight loss, popular in the 80’s simply doesn’t work. Just because a food is labeled “fat-free” it can still be high in calories from sugar and carbs. Effective weight loss comes from being mindful of your fat intake as well as your total calorie consumption.
Myth #3: Cutting calories causes your body to go into starvation mode and slows weight loss.
This is untrue. The most your metabolism can adapt is by about 15 percent of total calories burned. Nevertheless, eating too few calories can make you lose precious lean muscle mass, which will eventually slow metabolism. Ideally, stick to the calorie count that is right for your body with a safe weightloss program that includes healthy meal replacement shakes.
Myth #4: High-protein diets cause ketosis, which reduces hunger.
Ketosis occurs when fat is used as an energy source instead of carbohydrate during a high-protein diet. Ketone bodies are produced, which turn your breath a bad “fruity” odor. Ketone bodies do not reduce appetite, however, eating sufficient protein for your body type can help reduce hunger and support weight loss.
Myth #5: Exercise alone can help you lose weight.
While exercise is an important component of a healthy weight-loss program, it is not a great way to lose weight on its own. Exercising for even an hour at a time burns sadly few calories. Combining exercise with calorie reduction and a healthy eating plan is the most effective way to lose weight and keep it off.
Tuesday, March 4, 2008
Recipe - Banana Spice Cake
Ingredients:
1/2 cup butter (1 stick) softened at room temperature
1/2 cup cream cheese (full fat) - softened
1 cup granulated Splenda
1/2 cup Diabetisweet
1 teaspoon Brown SugarTwin
5 eggs, at room temperature
2 cups almond flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/8 teaspoon ground cloves
2 teaspoons sugar free banana extract
1 teaspoon sugar free vanilla extract
Directions:
Cream butter, cream cheese, and sweeteners well. Add eggs - one at a time - beating well after each. Mix almond flour with baking powder and spices. Add egg to mixture a little at a time while beating. Add banana and vanilla extracts. Pour into greased 9"-10" Springform pan (or 9" round cake pan) and bake at 350°F for 50-55 minutes.
6.2 grams of carbohydrate per serving.
1/2 cup butter (1 stick) softened at room temperature
1/2 cup cream cheese (full fat) - softened
1 cup granulated Splenda
1/2 cup Diabetisweet
1 teaspoon Brown SugarTwin
5 eggs, at room temperature
2 cups almond flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/8 teaspoon ground cloves
2 teaspoons sugar free banana extract
1 teaspoon sugar free vanilla extract
Directions:
Cream butter, cream cheese, and sweeteners well. Add eggs - one at a time - beating well after each. Mix almond flour with baking powder and spices. Add egg to mixture a little at a time while beating. Add banana and vanilla extracts. Pour into greased 9"-10" Springform pan (or 9" round cake pan) and bake at 350°F for 50-55 minutes.
6.2 grams of carbohydrate per serving.
Tips for Healthy Weightloss
Recently I read a news article that said the main reason for delays of the New York City subway is sick customers. Fainting dieters were on the top of the list according to one emergency medical technician. I think that is really sad because there is no need for it. Starving yourself is not actually the most effective way to lose weight. If a dieter feels faint or weak then they are doing something wrong.
Here are a few tips for healthy weightloss. You want to be sure that any weightloss program you follow has all of these ingredients for the best weightloss results and for the best health.
1. A weightloss program should not have you reduce your calories too much. For example, a woman of average height should not eat less than 1200 calories per day. What if you eat 1200 calories per day and you are having trouble losing weight? In that case, rather than lowering your calories, you should consider boosting your metabolism with a safe product designed for that purpose, increasing protein, or by increasing exercise.
2. On a weightloss program that is correctly balanced you should not be hungry all the time. If you are hungry while dieting you may need to increase your protein, improve the nutritional content of your food, drink more water, or increase your activity. You can increase your protein while keeping your calories reduced by the simple addition of a protein meal relacement shake.
3. You should not feel weak or faint while dieting. If you do feel weak or faint, then you may either have blood sugar problems, or be eating too few calories. (See number 1.) Blood sugar may be helped by nutritional supplements or by including a high protein snack every two or three hours. Be sure this snack is low in calories of course. If you have serious blood sugar problems, see a Doctor.
4. Your weightloss program should not have you cut back too drastically on fat. Cutting fat out of your diet can be dangerous. We all want to watch out for bad fats, but did you know that there are good fats and in fact our brain can't function properly without them? Too little good fat in your diet can cause anxiety, depression and many more symptoms. A good source of healthy fats are nuts, fish and of course the easiest way is to take a quality supplement.
The reason that just cutting down on your food doesn't work is because even if you do lose some weight, you are mostly losing muscle mass along with some fat. Then, as you go back to eating again, you will gain more fat, but you won't get all of your muscle mass back. So after a few times of dieting, your muscle mass is seriously low. Muscles BURN FAT! So you want to keep your muscles.
These are just a few tips to keep you healthy while meeting your new years resolution. If you are in doubt about whether you are following a healthy diet plan, go by how you feel. You should feel good, engergized and ready to face your day when you wake up. If you are dragging around by 2 then you might need some help.
The reason that just cutting down on your food alone doesn't always work is because even if you do lose some weight, you are mostly losing muscle mass along with some fat. Then, as you go back to eating again, you will gain more fat, but you won't get all of your muscle mass back. So after a few times of dieting, your muscle mass is seriously low. Muscles BURN FAT! So you want to keep your muscles. Take care of those muscles and they will take care of you.
Here are a few tips for healthy weightloss. You want to be sure that any weightloss program you follow has all of these ingredients for the best weightloss results and for the best health.
1. A weightloss program should not have you reduce your calories too much. For example, a woman of average height should not eat less than 1200 calories per day. What if you eat 1200 calories per day and you are having trouble losing weight? In that case, rather than lowering your calories, you should consider boosting your metabolism with a safe product designed for that purpose, increasing protein, or by increasing exercise.
2. On a weightloss program that is correctly balanced you should not be hungry all the time. If you are hungry while dieting you may need to increase your protein, improve the nutritional content of your food, drink more water, or increase your activity. You can increase your protein while keeping your calories reduced by the simple addition of a protein meal relacement shake.
3. You should not feel weak or faint while dieting. If you do feel weak or faint, then you may either have blood sugar problems, or be eating too few calories. (See number 1.) Blood sugar may be helped by nutritional supplements or by including a high protein snack every two or three hours. Be sure this snack is low in calories of course. If you have serious blood sugar problems, see a Doctor.
4. Your weightloss program should not have you cut back too drastically on fat. Cutting fat out of your diet can be dangerous. We all want to watch out for bad fats, but did you know that there are good fats and in fact our brain can't function properly without them? Too little good fat in your diet can cause anxiety, depression and many more symptoms. A good source of healthy fats are nuts, fish and of course the easiest way is to take a quality supplement.
The reason that just cutting down on your food doesn't work is because even if you do lose some weight, you are mostly losing muscle mass along with some fat. Then, as you go back to eating again, you will gain more fat, but you won't get all of your muscle mass back. So after a few times of dieting, your muscle mass is seriously low. Muscles BURN FAT! So you want to keep your muscles.
These are just a few tips to keep you healthy while meeting your new years resolution. If you are in doubt about whether you are following a healthy diet plan, go by how you feel. You should feel good, engergized and ready to face your day when you wake up. If you are dragging around by 2 then you might need some help.
The reason that just cutting down on your food alone doesn't always work is because even if you do lose some weight, you are mostly losing muscle mass along with some fat. Then, as you go back to eating again, you will gain more fat, but you won't get all of your muscle mass back. So after a few times of dieting, your muscle mass is seriously low. Muscles BURN FAT! So you want to keep your muscles. Take care of those muscles and they will take care of you.
How Can We Lose Weight?
When you try to lose weight, what do you do? The first thing most people do is cut calories. Did you know that when you cut calories too low your body lowers your metabolism so that you can keep all your body fat?
It's a way that we would survive a famine, which is great, except most of us are trying to lose body fat, not hang on to it. Here in the United States most of us are not too likely to be the victims of a famine, rather the opposite. Restricting calories can also cause blood sugar problems, low energy, hunger and cravings for unhealthy snacks.
What can we do?
Most people would agree that the key to losing weight is eating a healthy diet and getting enough exercise. If it's that simple, then why is weight such a problem in the United States? Why don't we all eat healthy diets and why is it so hard to exercise? Why do some people who try to eat right and excercise still have too much body fat?
First of all, the food that we can buy in the store today is not as healthy for us as it was, say even 20 years ago. If the vitamins and minerals aren't in our food in the first place, then no matter what we try to do with our diet, it's going to have very little effect.
The second problem is that we are busy. We are trying to do more now than ever in the history of the world. We work, we take care of kids, we have houses and cars to care for, friends, spouses, hobbies and then some. Most of us don't have the time to prepare a healthy meal three times per day. Unfortunatly the quick alternatives are usually not only low in vitamins, but they are high in fat, cholesterol and carbohydrates.
The third problem is that eating less and exercising more doesn't work for everyone. When you cut your calories too low, your body will slow your metabolism down. When you exercise, your body needs fuel to build muscle. If you exercise without the proper fuel you aren't going to build your muscles or lose weight - your body is going to want to hang on to as much fat as it can, because it thinks you are starving.
What is the solution? A low calorie, low glycemic diet that is high in vitamins, minerals and protein, and easy to prepare. A plan that will help you to keep your energy and healthy fuel up, but empty calories low. There are a number of these plans out there. You may want to find someone who can really help you and is familiar with their prodoct and how to use it. Don't be afraid to ask how many people they have helped to lose weight.
Beware of members of network marking companies that promote weightloss programs and products. While there are several companies out there that have great products, like Shaklee and Herbalife for example, most of the individual distributors have no clue how to help people with their products. Find a distributor with experience.
It's a way that we would survive a famine, which is great, except most of us are trying to lose body fat, not hang on to it. Here in the United States most of us are not too likely to be the victims of a famine, rather the opposite. Restricting calories can also cause blood sugar problems, low energy, hunger and cravings for unhealthy snacks.
What can we do?
Most people would agree that the key to losing weight is eating a healthy diet and getting enough exercise. If it's that simple, then why is weight such a problem in the United States? Why don't we all eat healthy diets and why is it so hard to exercise? Why do some people who try to eat right and excercise still have too much body fat?
First of all, the food that we can buy in the store today is not as healthy for us as it was, say even 20 years ago. If the vitamins and minerals aren't in our food in the first place, then no matter what we try to do with our diet, it's going to have very little effect.
The second problem is that we are busy. We are trying to do more now than ever in the history of the world. We work, we take care of kids, we have houses and cars to care for, friends, spouses, hobbies and then some. Most of us don't have the time to prepare a healthy meal three times per day. Unfortunatly the quick alternatives are usually not only low in vitamins, but they are high in fat, cholesterol and carbohydrates.
The third problem is that eating less and exercising more doesn't work for everyone. When you cut your calories too low, your body will slow your metabolism down. When you exercise, your body needs fuel to build muscle. If you exercise without the proper fuel you aren't going to build your muscles or lose weight - your body is going to want to hang on to as much fat as it can, because it thinks you are starving.
What is the solution? A low calorie, low glycemic diet that is high in vitamins, minerals and protein, and easy to prepare. A plan that will help you to keep your energy and healthy fuel up, but empty calories low. There are a number of these plans out there. You may want to find someone who can really help you and is familiar with their prodoct and how to use it. Don't be afraid to ask how many people they have helped to lose weight.
Beware of members of network marking companies that promote weightloss programs and products. While there are several companies out there that have great products, like Shaklee and Herbalife for example, most of the individual distributors have no clue how to help people with their products. Find a distributor with experience.
High Protein Low Carb Diets, Do They Work, Are They Safe?
High Protein Low Carb Diets
There are a number of High Protein Low Carb Diets out there, though most people are familiar with Dr. Atkins program. The media is full of stories about people who have lost huge amounts of weight in a very low amount of time using a high protein low carb diet. I myself am one of them. I lost 68 pounds that I was unable to lose any other way using a High Protein Low Carb diet. (Not the Atkins program, I was unable to keep losing weight with that.)
So it's obvious that people CAN lose weight with a High Protein Low Carb Diet, but SHOULD they?
Is it Safe?
I have been a weightloss coach for 9 years. The first question that people have about using a High Protein Low Carb diet is usually "Is it safe?".
This remains a controversial subject. Since I am not a Doctor, I certainly can not tell you that it is safe for YOU. I always suggest to my clients that if they have major health issues they should ask their Doctor before using any weight loss program, but let's assume you get the go ahead from your Doctor (And why wouldn't you? Losing weight is GOOD for your health!) What would the concerns be about using a High Protein Diet?
First of all, a diet that is mainly protein is going to be harder on your kidneys. So if you have kidney problems, you will want a doctor to guide you in how much protein it is safe for you to eat in one day and stay within those guidelines. Some people whose bodies can't use excess protein effectively may also be at higher risk of liver disorders, and osteoporosis as well as kidney problems.
The second major concern with a High Protein Low Carbohydrate diet is that is can be so incredibly high in fat. Esecially animal fat and other high saturated fats. A diet full of fat is NOT going to be good for your long term health. Think about your poor arteries and heart before you dig into that bacon and sausage.
The bottom line? While a High Protein Low Carb diet CAN be considered safe for some people, you need to still watch your fat to protect your long term health.
Are All Fats Bad?
So now that we have determined that no matter what kind of diet you use, you need to watch your heart health, that brings up the question are all fats bad? Certainly not!
Most people are familiar with the need for Omega 3 Fatty Acids. If you didn't realize it, those are fats. (See the word fatty in there?) Healthy fats are good for you, and in fact necessary for life. People who try to lose weight with NO fat in their diet will often get anxiety and concentration problems because your brain NEEDS fat. So don't skimp on sources of good fat.
Sources of good fats are fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon. You can also use tofu and other forms of soybeans, canola, walnut and flaxseed. If you are worried about calories (which we will talk about next) use a supplement.
What About Calories?
Well, here's the kicker. While you may be able to lose weight with a High Protein Low Carb Diet, faster at first, if you don't watch your calories, you may have trouble losing the last 20 pounds or so. Especially if you are a woman over 30.
Here is a story from one of my cliets that illustrates this. She has used a traditional High Protein Low Carb diet for several months and was able to lose quite a bit of weight, however, she was having trouble with the last 20 pounds and specifically her thighs. She also was running low on energy by then. When we switched to a High Protein Low Carb diet that was also high in GOOD fat, low in bad fat, and low in calories, she dropped the last 20 pounds in a month AND she lost 10 inches off of her thighs!
So anyone who tells you that you don't need to think about calories on a High Protein Low Carb diet isn't right. Of course you have to think about calories.
Bad Breath?
Ok, what's the deal with the terrible breath that people on a High Protein Low Carb Diet have? This is a symptom of ketosis. Ketosis is is a stage in metabolism occurring when the liver converts fat into fatty acids and ketones which can be used by the body for energy. This happens when your body is not getting enough carbohydrates, which is what it would normally use for fuel. So if you have decided on a High Protein Low Carb diet, this is a good thing. It means that your body, in the absense of easy to burn carbs, is now burning all those ugly fat cells for energy. There's nothing to do about the breath.
At least you know that you're burning fat if your breath stinks. Try not to get too close to other people while you're talking and chew some sugarless gum.
There are a number of High Protein Low Carb Diets out there, though most people are familiar with Dr. Atkins program. The media is full of stories about people who have lost huge amounts of weight in a very low amount of time using a high protein low carb diet. I myself am one of them. I lost 68 pounds that I was unable to lose any other way using a High Protein Low Carb diet. (Not the Atkins program, I was unable to keep losing weight with that.)
So it's obvious that people CAN lose weight with a High Protein Low Carb Diet, but SHOULD they?
Is it Safe?
I have been a weightloss coach for 9 years. The first question that people have about using a High Protein Low Carb diet is usually "Is it safe?".
This remains a controversial subject. Since I am not a Doctor, I certainly can not tell you that it is safe for YOU. I always suggest to my clients that if they have major health issues they should ask their Doctor before using any weight loss program, but let's assume you get the go ahead from your Doctor (And why wouldn't you? Losing weight is GOOD for your health!) What would the concerns be about using a High Protein Diet?
First of all, a diet that is mainly protein is going to be harder on your kidneys. So if you have kidney problems, you will want a doctor to guide you in how much protein it is safe for you to eat in one day and stay within those guidelines. Some people whose bodies can't use excess protein effectively may also be at higher risk of liver disorders, and osteoporosis as well as kidney problems.
The second major concern with a High Protein Low Carbohydrate diet is that is can be so incredibly high in fat. Esecially animal fat and other high saturated fats. A diet full of fat is NOT going to be good for your long term health. Think about your poor arteries and heart before you dig into that bacon and sausage.
The bottom line? While a High Protein Low Carb diet CAN be considered safe for some people, you need to still watch your fat to protect your long term health.
Are All Fats Bad?
So now that we have determined that no matter what kind of diet you use, you need to watch your heart health, that brings up the question are all fats bad? Certainly not!
Most people are familiar with the need for Omega 3 Fatty Acids. If you didn't realize it, those are fats. (See the word fatty in there?) Healthy fats are good for you, and in fact necessary for life. People who try to lose weight with NO fat in their diet will often get anxiety and concentration problems because your brain NEEDS fat. So don't skimp on sources of good fat.
Sources of good fats are fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon. You can also use tofu and other forms of soybeans, canola, walnut and flaxseed. If you are worried about calories (which we will talk about next) use a supplement.
What About Calories?
Well, here's the kicker. While you may be able to lose weight with a High Protein Low Carb Diet, faster at first, if you don't watch your calories, you may have trouble losing the last 20 pounds or so. Especially if you are a woman over 30.
Here is a story from one of my cliets that illustrates this. She has used a traditional High Protein Low Carb diet for several months and was able to lose quite a bit of weight, however, she was having trouble with the last 20 pounds and specifically her thighs. She also was running low on energy by then. When we switched to a High Protein Low Carb diet that was also high in GOOD fat, low in bad fat, and low in calories, she dropped the last 20 pounds in a month AND she lost 10 inches off of her thighs!
So anyone who tells you that you don't need to think about calories on a High Protein Low Carb diet isn't right. Of course you have to think about calories.
Bad Breath?
Ok, what's the deal with the terrible breath that people on a High Protein Low Carb Diet have? This is a symptom of ketosis. Ketosis is is a stage in metabolism occurring when the liver converts fat into fatty acids and ketones which can be used by the body for energy. This happens when your body is not getting enough carbohydrates, which is what it would normally use for fuel. So if you have decided on a High Protein Low Carb diet, this is a good thing. It means that your body, in the absense of easy to burn carbs, is now burning all those ugly fat cells for energy. There's nothing to do about the breath.
At least you know that you're burning fat if your breath stinks. Try not to get too close to other people while you're talking and chew some sugarless gum.
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