Weight Loss using Chocolate Milk 

Weight Loss using Chocolate Milk 

Milk products do a belly good, helping it retain lean muscle and store less fat. Take it from the dieters in a University of Tennessee study who ate 6 ounces of fat-free yogurt with every meal and lost 81% more abdominal fat than those who cut calories alone.When you’re feeling too ill to eat, or have indigestion, what could be better than a gentle, thick glass of milk to settle your stomach?  Milk is in fact slightly acidic, but far less so than the gastric acid naturally produced by the stomach.

If you often unwind before bed with a bowl of ice cream or buttered popcorn, try cutting the snack out. The calories saved may be enough for you to lose a few pounds a year. If you’re hungry, “eat something on the light side, like a piece of fruit or some cereal with milk,” says Ellie Krieger, a registered dietitian and the author of The Food You Crave . Night eaters tend to overeat (which leads to weight gain no matter when it’s done) because often they’ve been skimping during the day and come home famished. Being so hungry that you grab whatever is at hand means you’re more likely to make poor choices. “Don’t go longer than about five hours without eating,” says Jo Ann Hattner, a registered dietitian and a nutrition consultant in San Francisco. Just be careful to keep your meals and snacks small.[wp_ad_camp_5]

A glass of milk before bed is going to set you back. Milk is actually known in the fitness community circles as an agent for healthy weight gain. … Your metabolism slows down a bit as you sleep, so calories consumed right before bed are slightly tougher to burn.[wp_ad_camp_3]

Weight Loss using kiwi and Banana

Weight Loss using kiwi and Banana

Ayurvedic View On Banana

We all are aware of the fact that an apple a day keeps a doctor away. However, Ayurveda has a different take on this. Ayurveda says, “Eating a banana daily will keep you away from all diseases.”

According to Ayurveda, banana balances the vata and pitta doshas. However, if not digested properly, it may lead to an increase in the kapha dosha. Ayurvedic texts, including Sushruta Samhita and Vasthu Guna Deepika, explain that banana balances the three humors i.e. doshas, and thereby, keeps the body cool. Another interesting fact about banana is that it can help fight obesity. At the same time, it also helps in building the muscles in the body. Ayurveda recommends that anemic people must consume bananas, which will help in increasing the hemoglobin count.[wp_ad_camp_2]

Whether or not you like them, bananas are great. They are full of nutrients like fiber, potassium, good carbohydrates, Vitamin C and many more important vitamins and minerals. They are a breakfast staple in almost every household as it gives you instant energy to kick-start your day. You may have often been advised to eat bananas to gain weight but you may have also heard that bananas are great for weight loss. Confused? Does eating bananas help you gain or lose weight? We have all the answers you’re seeking right here.

Yes, it is true that bananas are loaded with carbohydrates that you are often told to limit or not avoid in order to lose weight. But bananas contain the good carbohydrates in the form of the resistant starch – the kind that supports both weight loss and weight maintenance. Moreover, they are packed with fiber that keeps you full for longer and are also low in calories.[wp_ad_camp_3]

Although high in carbohydrates, bananas have a low to medium glycemic index and therefore they do not cause sudden spikes in the blood sugar levels as compared to other high-carb foods and so, keep you metabolic rate in control. By keeping your blood sugar levels and metabolic rate in control, your body will burn more fat for energy. But these are just the basics and the confusion still lingers – are bananas good to gain weight or to lose weight?[wp_ad_camp_4]

The kiwi fruit facilitates weight loss because:

  • It is a filling food that acts as a safe natural appetite suppressant
  • People who consume kiwi fruit for a month can lower their blood triglyceride levels by 15%
  • It is a very high source of fiber that slows down sugars entering the blood stream thereby preventing insulin resistance and helping sweep debris and toxins out of the intestines.
  • It is extremely high in Vitamin C and Vitamin K (more than an orange), which facilitates overall good health and prevents the flu and colds that can occur in people who over-exercise or who are on low calorie diets
  • It is a rare vegan source of folate, which helps dieters absorb B vitamins and iron
  • It is a rich source of vitamin E, which helps skin that has gone flabby to bounce back after weight loss
  • It contains phytonutrients that prevent asthma attacks, allowing asthmatic dieters to work out, walk or jog longer[wp_ad_camp_1]

    It is a water-soluble antioxidant that helps reduce the inflammation caused by diseases that can prevent exercise such as arthritis, rheumatism and diabetes

    Whenever people come across someone skinny, the first advice that they give is to consume a lot of bananas with milk. On the other hand, if you’re on a diet and if you go to your nutritionist, she/he will also suggest that you eat at least one banana every day.

    While some people believe that banana helps in gaining weight, others believe it helps in weight loss. The mystery remains unsolved whether it is a fruit for weight loss or gain.

    Well, losing or gaining weight depends on how many bananas you eat. If you eat nothing but only bananas, then you will automatically lose weight. But if you eat your regular meals along with five to six bananas per day, then you will gain weight. Either way, eating bananas is beneficial for your health.[wp_ad_camp_5]

Weight loss using Brussels Sprouts

Weight loss using Brussels Sprouts

Weight Loss Benefits of Brussels Sprouts

Did you know that eating Brussels sprouts on a regular basis as part of a balanced diet may also help you lose weight? Brussels sprouts are very low in calories (one ounce of cooked and drained Brussels sprouts weigh in at about 10 calories), and they contain only trace amounts of fat.

In addition, the large amounts of vitamin C Brussels sprouts may improve your body’s ability to burn fat during moderate physical exercise. A study conducted by a team of scientists from Arizona State University reported that the study participants who had low blood concentrations of vitamin C burned 25% less fat during a 60-minute walk on a treadmill, compared with those who showed adequate blood levels of vitamin C.

The potential weight loss benefits of vitamin C may be linked to its ability to facilitate the synthesis of carnitine, a compound that has been shown to boost cells’ fat burning capabilities.[wp_ad_camp_1]

No one knows the origin of brussels sprouts, though it’s logical to assume they originated in Belgium. Like nearly all vegetables, brussels sprouts are naturally low in fat and calories. But unlike most vegetables, brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete — it doesn’t provide the full spectrum of essential amino acids — it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of brussels sprouts and grains.[wp_ad_camp_5]

Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out, always a plus for weight loss.

Health Benefits

Brussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage — fellow cruciferous vegetables — brussels sprouts may protect against cancer with their indole, a phytochemical. They are also particularly rich in vitamin C, another anticancer agent.[wp_ad_camp_3]

Selection and Storage

Fresh brussels sprouts shine in fall and winter. Look for a pronounced green color and tight, compact, firm heads. The fewer the yellowed, wilted, or loose leaves the better. You’re better off choosing smaller heads; they’re more tender and flavorful. Pick ones of similar size so they cook evenly. Stored in the refrigerator in the cardboard container they came in or kept in a plastic bag, loosely closed, they’ll last a week or two.[wp_ad_camp_4]

Preparation and Serving Tips

Dunk sprouts in ice water to debug them. Then rinse them under running water. Pull off loose or wilted leaves; trim the stem ends a little. Cut an “X” in the bottoms, so the insides cook at the same rate as the leaves. Steaming is your best bet. The sprouts will stay intact, odor will be minimized, and you’ll preserve more nutrients than you would if you boiled them. As with broccoli and cabbage, the odor becomes most pronounced when overcooked. Brussels sprouts also lose valuable vitamin C when overcooked. So don’t be afraid to leave your sprouts a bit on the crisp side. As soon as you can barely prick them with a fork they’re done — about 7 to 14 minutes, depending on size. Brussels sprouts are delicious served with just a squeeze of lemon. For more flavor, try a mustard sauce.

It’s true that brussels sprouts may not be one of the most popular vegetables around. But they merit our attention. Their membership of the cruciferous vegetable family makes them cancer-fighting veggies. Give these little cabbages more of a chance because they really are among the healthiest vegetables and foods we can eat.

The health benefits of Brussels sprouts are so impressive that you’d think this hearty cruciferous vegetable shows up near the top of every ‘superfood list’. Research shows that Brussels sprouts contain more glucosinolates than any other common crucifer, more vitamin C than oranges, and almost twice as much vitamin K as red cabbage! However, for some reason, this unsung superfood has not managed to get the attention it deserves from health food enthusiasts.[wp_ad_camp_2]

Weight Loss using Protein shakes

Weight Loss using Protein shakes

Meal replacements 
Meal replacement powders (MRP) are larger serving sizes of a protein powder that provide 250-300 calories. They contain a blend of whey and milk proteins and have added carbs, fiber and vitamins. Many people use a half serving, which provides about 20g of protein and 10g of carbs.[wp_ad_camp_4]

Egg, soy or plant proteins
These sources are good for those who like to avoid dairy or have specific milk allergies.

Add satisfying fiber

Add fiber to your shake to keep hunger away and to control blood sugar spikes. These fibers absorb water and expand in your stomach to create a sense of fullness.

Fiber also slows the normal increase in blood sugar in response to a meal, even when drinking just protein. It also helps replace the fiber you’ll be lacking as you cut back on carbohydrate-based foods that normally provide most of your fiber. Try to get 25g of fiber a day.

Psyllium 
Psyllium husk fiber is primarily a soluble fiber that absorbs about 50 times its weight in water. This helps create a bulkier, softer stool and minimizes constipation that is common during carbohydrate restriction. Add 1-3 teaspoons.   

Glucomannan 
A study over an 8-week period showed those who took 2 capsules of this plant fiber before breakfast, lunch and dinner lost 5.5 pounds while the placebo group gained weight. Take it before a meal or add it to your shake by pulling apart two capsules and pouring in the fiber powder. It swells quickly so don’t save it to drink later.[wp_ad_camp_3]

Choose a protein

The foundation of your shake will be a high quality protein powder mixed into water, not juice. Add about 20-30 grams of protein per shake – the older you are, the more you may need to maintain muscle. A study of adults, average age of 70, showed when they took 40g of whey protein versus 20g, they boosted their muscle protein synthesis by 32%.

Which should you choose? Whey protein may have the best diet research results, with slower digesting milk proteins next, then soy or plant proteins.

Whey protein 
Whey provides good satiety, digests easily and is one of the best muscle-building proteins. It makes a good base shake ingredient and contains about 140 calories and 25g of protein per serving.

Milk or protein blends 
The protein in milk (casein) is slow digesting and can help you feel full longer. Many protein blends combine whey and milk proteins so you get the benefits of both.

 

Drink two whey shakes a day and lose 5 pounds of fat

A clinical trial published in the Journal of Nutritiontracked the body weight of 90 overweight men and women during 23 weeks of drinking two shakes a day. No other instructions on what to eat were given. They drank either whey protein (28g of protein each), soy protein (28g of protein each) or carb shakes. Each shake contained about 200 calories. They drank them around breakfast and dinner. The whey group lost 4 pounds of body weight and 5 pounds of fat mass, as well as reduced their waist circumference and fasting hunger hormone (ghrelin) levels. The soy group lost 2 pounds of body weight and 2.4 pounds of body fat. The carbohydrate control group showed minimal changes.[wp_ad_camp_1]

Drink two MRPs a day and lose 6 pounds of fat

In a study of 38 overweight and sedentary male and female adults published in Nutrition and Metabolism, researchers looked at the effects of a meal replacement powder (MRP) totaling 300 calories per serving (40g protein from whey, casein and milk protein isolate, 25g carbohydrate, 6g fiber, and vitamins and minerals). Subjects drank this MRP once daily for 2 weeks, then twice daily for 8 more weeks. They also exercised 3 times per week and were compared to an exercise-only group and a control group who did not participate in an exercise plan.

After 10 weeks, the MRP-exercise group experienced an average of 6 pounds of fat loss and a 2-pound increase in lean body mass. The exercise-only group lost 2.4 pounds of fat and gained 1.8 pounds of lean body mass. The control group experienced minimal changes.[wp_ad_camp_2]

Of the three groups, only the MRP-exercise group experienced a 12% reduction in cholesterol and 13.3% reduction in LDL (“bad” cholesterol). Also, the time to exhaustion during a standardized treadmill test improved by 21.2% in the MRP-exercise group compared to a 9.8% increase in the exercise-only group and a 1.4% in the control group. For reference, during the last 8 weeks of the study, each day the MRP-exercise group consumed 131g of protein, 190g of carbohydrates, 63g of fat and an average of 1,854 calories.

25 pound weight loss difference over 5 years with one MRP a day

In one study conducted over a 5-year period, overweight subjects who consumed a meal replacement shake lost about 10 pounds compared to others who gained 15 over the same time period, resulting in a 25 pound difference in weight between them. The value of a meal replacement may be the structure of having a prepared meal, which can reduce the temptation to eat the wrong foods.[wp_ad_camp_5]

Weight Loss using Egg white proteins

Weight Loss using Egg white proteins

It is often said that the best things come in small packages, and if you take the case of the humble egg, you can’t help but agree. Packed with protein, good fats and essential vitamins, eggs have some of the most health-friendly properties to boast of. According to the book ‘Healing Foods’ by DK Publishing house, “Eggs contain vitamin D, necessary for healthy bones and teeth , and nutrients that helps balance blood sugar levels. They protect against heart disease and support the healthy function of nerves and the brain”.Most importantly, eggs have also been regarded as one of the best weight lossfoods.[wp_ad_camp_5]

According to Dr. Simran Saini, Nutritionist at Fortis Hospital in New Delhi, “Eggs are high on protein and protein is a must in your weight loss diet. The best ways to prepare eggs for weight loss is an egg white salad, or a quick omelette with several veggies, or a sandwich with egg whites.” Macrobiotic Nutritionist and Health Practitioner Shilpa Arora agrees, “With their high quality proteins and fat soluble vitamins, eggs are the perfect delicious treats for anyone looking to lose weight. You could have them scrambled with veggies, or have an omelette. If you are looking to experiment can also whip up some interesting egg frittatas or go simple with egg curry and rice.”[wp_ad_camp_2]

Egg whites fit the bill for an ideal weight-loss food. Egg whites may also be recommended if you are watching your cholesterol. In addition to being low in fat and calories, they’re high in protein, a satiating, essential nutrient that can help you feel full and make you less likely to consume extra calories. It’s important to realize that losing weight and keeping it off requires a continued commitment to a healthy lifestyle that goes beyond simply eating high-protein foods.[wp_ad_camp_1]

Nutrition Facts

According to the U.S. Department of Agriculture, a large egg white has about 17 calories, no fat, less than 1 gram of carbohydrates, less than 1 gram of sugar, no cholesterol and about 3.5 grams of protein. In contrast, a large egg yolk has about 55 calories, 4.5 grams of fat, 0.5 grams of carbohydrates, less than 1 gram of sugar, 185 milligrams of cholesterol and 2.7 grams of protein. From a weight-loss standpoint, the white is superior to the yolk because it’s less energy-dense. The Centers for Disease Control and Prevention explains that a food that is low in energy density often has a high water content and low calorie content.[wp_ad_camp_4]

High-Protein Diet

A diet that’s high in protein and low in carbohydrates and total calories can be an effective way to lose weight in the short term. In addition to featuring egg whites, such a diet might include plenty of lean meat, fish, nuts, seeds and low-fat or nonfat dairy products. However, if you do choose to eat egg whites as part of a high-protein weight-loss plan, don’t stay on the diet for an extended amount of time. A study in the March 2003 issue of “Annals of Internal Medicine” reports that excess consumption of animal proteins may cause reduced kidney function.

Explanation

How do egg whites effectively help with weight loss? The answer has to do with their high protein content. Foods that have high amounts of lean proteins tend to be more satisfying and filling than foods with high carbohydrate or fat counts, so they may curb hunger more successfully and help you consume fewer total calories. Foods that are high in fiber, such as oatmeal, have some of the same properties and are also conducive to weight loss.[wp_ad_camp_3]

Considerations

Eating more protein through egg whites and other foods is one potential weight-loss method, but it doesn’t come with a guarantee of working for everyone. According to the MedlinePlus online medical encyclopedia, there is only one proven strategy for losing weight, and that’s to burn more calories than you consume, ideally through increased physical activity and reducing the number of calories you eat every day. Before you adopt any weight-loss plan or use egg whites as a way to help you slim down, speak with your doctor.

 

Weight Loss using Carrot juice

Weight Loss using Carrot juice

How to Make Carrot Juice For Weight Loss:

1. Wash and chop the carrots.
2. Add the chopped carrots to the blender.
3. Add a small amount of filtered water.
4. Blend it well. If you think the consistency of juice is too thick for your liking add more water.
5. Now place a nut milk bag in your desired cup/container and pour the blended juice.[wp_ad_camp_3]

Considered to be one of the most popular root vegetables all across the globe, carrot is undoubtedly a powerfood. Whether it is eaten raw or cooked, this sweet vegetable is an integral part of every kitchen. But did you know that having carrot juice on a daily basis can prove to be more advantageous than having one or two carrots a day?

The simple fact that carrot juice is derived from a minimum of three to four carrots makes it even more healthy. Flip through any diet plan, and you will definitely come across carrot juice. This juice is packed with nutrients and other essential minerals like manganese, potassium, vitamin K, and many more.[wp_ad_camp_1]

With winters coming in, it’s time for this season’s favourite fruits and vegetables to take over our platters, and honestly we can’t wait for it. One such vegetable we have our hearts set on is the juicy, crunchy, desi carrots! Did someone say Gajar Ka Halwa! Very soon, vegetable stores and supermarkets are going to be filled with carrots, and we are here to give you 7 reasons why you must load your grocery bag with these delicious tubers next time you go veggie-shopping. “Carrots are good source of beta carotene which is a natural pigment that is used by the body to make Vitamin A and it has good amount of fibre”, said Bangalore based nutritionist Dr. Sheela Manglani speaking about the high nutritive profile of carrots.  “Raw carrots daily address the problem of constipation. Carrots  also help maintain healthy cholesterol and prevent heart diseases. Being rich in potassium they help bring down cholesterol and water retention,”  says, Health Practitioner and Macrobiotic Nutritionist Shilpa Arora. Juice them, boil them or add them to your sabzis and chaats, but don’t make the blunder of missing out on this storehouse of nutrients this winter![wp_ad_camp_2]

How Does Carrot Juice Promote Weight Loss

High fibre: If you are on a weight loss diet, your diet must include foods that are high on fibre, and carrots with both soluble and insoluble fibres perfectly fit the bill. Fibre takes the longest to digest and thus promotes a feeling of fullness and prevents you from bingeing on other fattening foods.
Good for digestion: The significant amount of dietary fiber in carrots plays an important role in maintaining good digestive health. A good digestion is crucial for metabolism, which further helps weight loss[wp_ad_camp_4]

What more can be said about the versatility of the crunchy and ever so delightful carrots? From the decadent ‘gajar ka halwa‘ to a nutritious carrot salad, carrots can steal the show in any avatar. A storehouse of vital minerals and antioxidants, there are plenty of reasons why you should add carrots to your diet today. They are rich in beta-carotene, a compound that helps stimulation of vitamin A. Carrots are also good for heart health, due to their cholesterol fighting abilities. According to the book ‘Healing Foods’, “carrots also aid digestion, help weight control, contain silicon, which benefits skin and nails, and promote eye health due to their beta-carotene, lycopene and lutein content.”  One of the reasons why nutritionist and fitness enthusiasts often ask you to include more carrot to your diet is because of its weight loss abilities. While it is best to have carrots raw, juicing carrots is also a good bet for effective weight loss. [wp_ad_camp_5]

 

Weight Loss using Banana and Kiwi 

Weight Loss using Banana and Kiwi 

How to Eat Bananas to Lose Weight

Dr. Sharma tells us, “A medium banana contains just 105 calories, 27 grams of carbohydrates, 3 grams of satiating fiber and about 14 grams of naturally occurring sugar along with a host of essential micro-nutrients. The fruit boosts your metabolism and keeps you full longer preventing you from snacking in between meals.”

As compared to other fruits, banana contains slightly more calories and carbohydrates. So, in order to incorporate bananas in your weight loss diet, Dr. Sharma suggests some ground rules:[wp_ad_camp_4]

1. Limit your consumption to one 5” piece a day.

2. The perfect time to have a banana is pre or post-workout as a snack. It helps in boosting your stamina and also in recovery.

3. Use them to tame bloating that some diets tend to cause. The potassium bananas helps reduce water retention which aids weight loss.[wp_ad_camp_2]

How to Eat Bananas to Gain Weight 

Bananas are often one of the fruits that we resort to when we are trying to gain weight. They are high in good carbohydrates and may help you gain weight when consumed in certain ways. “The best way is to use them in a milkshake. Add lots of nuts, milk and other fruits to make a power packed shake. Another way is to combine it with yogurt and make smoothies. These banana smoothies and shakes can help you gain weight effectively without consuming unhealthy, empty calories. The nutritional value of these recipes is high and the weight gain happens in a healthy manner,” suggests Dr. Sunali Sharma.[wp_ad_camp_3]

According to Dr. Sunali Sharma, Dietician & Nutritionist, Amandeep Hospitals, “Bananas are full of nutrients and energy, and are a great source of essential minerals and vitamins. Bananas do not make you lose or gain weight by themselves. The combinations in which you take, the timing and the way you consume bananas contributes to the weight management.”

 

Whether or not you like them, bananas are great. They are full of nutrients like fiber, potassium, good carbohydrates, Vitamin C and many more important vitamins and minerals. They are a breakfast staple in almost every household as it gives you instant energy to kick-start your day. You may have often been advised to eat bananas to gain weight but you may have also heard that bananas are great for weight loss. Confused? Does eating bananas help you gain or lose weight? We have all the answers you’re seeking right here.[wp_ad_camp_1]

Yes, it is true that bananas are loaded with carbohydrates that you are often told to limit or not avoid in order to lose weight. But bananas contain the good carbohydrates in the form of the resistant starch – the kind that supports both weight loss and weight maintenance. Moreover, they are packed with fiber that keeps you full for longer and are also low in calories.

Although high in carbohydrates, bananas have a low to medium glycemic index and therefore they do not cause sudden spikes in the blood sugar levels as compared to other high-carb foods and so, keep you metabolic rate in control. By keeping your blood sugar levels and metabolic rate in control, your body will burn more fat for energy. But these are just the basics and the confusion still lingers – are bananas good to gain weight or to lose weight?[wp_ad_camp_5]

Protein shakes for  Weight Loss

Protein shakes for  Weight Loss

Drink two MRPs a day and lose 6 pounds of fat

In a study of 38 overweight and sedentary male and female adults published in Nutrition and Metabolism, researchers looked at the effects of a meal replacement powder (MRP) totaling 300 calories per serving (40g protein from whey, casein and milk protein isolate, 25g carbohydrate, 6g fiber, and vitamins and minerals). Subjects drank this MRP once daily for 2 weeks, then twice daily for 8 more weeks. They also exercised 3 times per week and were compared to an exercise-only group and a control group who did not participate in an exercise plan. [wp_ad_camp_4]

After 10 weeks, the MRP-exercise group experienced an average of 6 pounds of fat loss and a 2-pound increase in lean body mass. The exercise-only group lost 2.4 pounds of fat and gained 1.8 pounds of lean body mass. The control group experienced minimal changes.

Of the three groups, only the MRP-exercise group experienced a 12% reduction in cholesterol and 13.3% reduction in LDL (“bad” cholesterol). Also, the time to exhaustion during a standardized treadmill test improved by 21.2% in the MRP-exercise group compared to a 9.8% increase in the exercise-only group and a 1.4% in the control group. For reference, during the last 8 weeks of the study, each day the MRP-exercise group consumed 131g of protein, 190g of carbohydrates, 63g of fat and an average of 1,854 calories.[wp_ad_camp_5]

25 pound weight loss difference over 5 years with one MRP a day

In one study conducted over a 5-year period, overweight subjects who consumed a meal replacement shake lost about 10 pounds compared to others who gained 15 over the same time period, resulting in a 25 pound difference in weight between them. The value of a meal replacement may be the structure of having a prepared meal, which can reduce the temptation to eat the wrong foods.[wp_ad_camp_1]

Manufacturers of protein shakes may claim that their products help decrease body fat or promote weight loss, but protein shakes aren’t a magic bullet for weight loss.

Replacing meals with protein shakes may help you reduce your daily calories, which can help you lose weight. But eventually you will need to start eating solid food again, which may cause excess weight to return if you don’t choose wisely. And if you rely too heavily on protein shakes to replace regular meals, you’ll miss out on the nutritional benefits of whole foods.[wp_ad_camp_2]

Since protein contains calories, consuming too much can actually make losing weight more difficult — especially if you drink protein shakes in addition to your usual diet, and you’re not exercising.

The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you’re eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn’t necessary.

Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.

Drink two whey shakes a day and lose 5 pounds of fat

A clinical trial published in the Journal of Nutritiontracked the body weight of 90 overweight men and women during 23 weeks of drinking two shakes a day. No other instructions on what to eat were given. They drank either whey protein (28g of protein each), soy protein (28g of protein each) or carb shakes. Each shake contained about 200 calories. They drank them around breakfast and dinner. The whey group lost 4 pounds of body weight and 5 pounds of fat mass, as well as reduced their waist circumference and fasting hunger hormone (ghrelin) levels. The soy group lost 2 pounds of body weight and 2.4 pounds of body fat. The carbohydrate control group showed minimal changes.[wp_ad_camp_3]

 

Weight Loss using Milk and Dates

Weight Loss using Milk and Dates

DATES AND MILK DIET

Every woman dreams of perfect and healthy body, so they keep track of all kinds of dieting and aerobics. The diet of dates and milk is one of the best ways to lose weight without feeling fatigue or having any trouble. Discover the benefits of diet of dates and milk, and how to apply it.[wp_ad_camp_3]

Positives of dates and milk diet:
Dates and milk contain low calories to lose weight . It’s an integrated and a temporary diet provide the body with all the nutrients and minerals that it need, such as calcium, zinc, phosphorus, magnesium, folate and vitamins A, B6, B12, C, d. Thus, the diet of dates and milk is simple and fast, which helps weight loss in a short period.

Diet of dates and milk program
You can follow the diet of dates and milk between 3 and 5 days.
Breakfast (7-9 am): Eat five dates with a glass of milk or yogurt.
First Snack (12:00): Eat three dates with a glass milk or yogurt.
Lunch (3 pm): Eat five dates with a glass milk or yogurt.
Snack second (18:00): Eat three dates with a glass milk or yogurt.
Dinner (20:00): Eat 5 dates with a cup of yogurt or milk.
This diet will help you to lose four kilos in a week. Therefore, we should not continue to do, so that your body does not lose a lot of nutrition, especially protein. Since this dieting is not so much rich in protein.[wp_ad_camp_4]

How The Milk Diet Works

We know that milk is a rich source of calcium. Calcium is the driving factor of fat metabolism, which ultimately leads to fat loss. Researchers at the University of Tennessee at Knoxville have found that the more calcium a fat cell contains, the more fat it burns . Milk also contains a hunger-fighting hormone called the peptide  that keeps you full for longer . Milk is also low in calories and rich in protein. Our revamped milk diet requires you to consume healthy foods like veggies, fruits, proteins, complex carbs, and healthy fats. These foods contain the other nutrients lacking in milk and will help you lose weight without compromising on your health. Since you need to burn the calories you consume to lose weight, you need to workout. It will step up your fat loss and help you build lean muscle mass.[wp_ad_camp_5]

Milk is an essential part of our diet. As kids, milk used to be one of our least favourite things. But now we understand that our mothers’ stressing over drinking milk wasn’t a total waste. Seeing ourselves in good shape with a healthy system today, we realize that milk has done wonders for our body without us even noticing. Most of the people once grown-up decrease their intake of milk thinking they no longer need it but one is never too old to reap the benefits of milk. Scientifically speaking, a glass of milk is equivalent to a complete meal encompassing all the necessary nutrients. In addition to healthy bones, drinking milk daily adds energy to our lives and a tinge of glow to our faces. [wp_ad_camp_2]

Searching for the best diet plan to lose weight quickly? Did you know you can lose weight by drinking milk? Turns out that the milk diet can help you shed the extra inches. But, the major setback of this diet is that you have to drink only milk. That’s boring and harmful for your health. So, we have tweaked the traditional milk diet and found out how to lose the same amount of weight with a more nutritionally balanced milk diet. This diet incorporates the goodness of milk, other low-calorie yet nutritious food, and a workout routine to help you lose weight without damaging your health. The revamped milk diet will help you shed fat, get toned muscles, improve your stamina levels, and keep you healthy. Sounds like a better plan, right? Read on to know more about this diet and how it can help you.[wp_ad_camp_1]

Weight Loss using Avacado Smoothies

Weight Loss using Avacado Smoothies

Reduces Cholesterol & Triglycerides

Interestingly, avocados help reduce bad cholesterol (LDL cholesterol) and plasma triglycerides. LDL cholesterol can get deposited on the arterial walls and lead to stroke and heart attack. Abnormally high levels of plasma triglycerides can lead to atherosclerosis, may steer your body towards developing insulin resistance and diabetes . Avocados are rich in monounsaturated fatty acids (MUFA) and help to lower serum LDL cholesterol. A study published in the Journal of Clinical Lipidology confirms that consumption of avocado can help reduce LDL cholesterol and serum triglycerides and improves good cholesterol (HDL cholesterol) levels in the blood.[wp_ad_camp_4]

How Avocado Helps in Weight Loss?

We all know that avocado is considerably high in fat then why is it upheld as a weight loss food? Well, here are a few convincing reasons that show how avocado aids weight loss.

  • Reduces the level of “Bad” LDL Cholesterol in Blood – Numerous studies show that consumption of avocado helps to reduce the level of total cholesterol along with harmful LDL cholesterol and triglycerides in blood.
  • Reduces Belly Fat – Avocado is loaded with monounsaturated fat and oleic fatty acids. Researchers say that replacing normal cooking oil with avocado oil helps to reduce abdominal fat and lowers the risk of metabolic syndrome. Monounsaturated fats prevent body fat distribution around the belly by regulating the expression of certain fat genes.
  • Improves Nutrient Absorption – Addition of avocado to vegetable salads makes it all more beneficial for overall health. The healthy fats found in avocado improve the absorption of nutrients and fat-soluble carotenoids that are linked to improved body weight and fat loss.
  • Neutralizes Free Radical Damage – The free radicals produced in the body attack the mitochondria and disrupt your body metabolism which slows down weight loss. The monounsaturated fats present in avocado protects the mitochondria so that it can survive the free radical damage and boot your metabolism.
  • Curbs Hunger – Nutritionally-dense avocado is one of the most effective hunger-squashers that decrease your desire to eat for hours afterwards. It prevents mindless snacking and craving for unhealthy junk food.
  • Stabilizes Blood Sugar Level – Avocado is not only a rich source of healthy fats, but also vitamins, minerals, fibers and phytonutrients – all of which are necessary for healthy weight management. It is a potent source of vitamin K that helps to regulate sugar metabolism and insulin sensitivity. This is beneficial for weight loss because increased level of insulin in blood promotes the glucose to be stored in the form of fat.
  • Supplies Energy and Boosts Metabolism – Monounsaturated fats known as oleic acid found in avocado gives an extra boost of energy so that you can exercise longer than usual and it also keeps your metabolism burning even when you are at rest.[wp_ad_camp_5]
Best Breakfast Smoothie for Weight Loss

This avocado smoothie recipe is one of the best breakfast smoothies for weight loss.

A lot of the weight loss smoothie recipes have a ton of fruit in them which is great, but with my body if I do not balance the fruit (sugars, carbs) with healthy fats and fiber (avocado, seeds etc.) then it leaves me hungrier than I was before eating.

So here is what you will need to make your smoothie. I promise, it is super easy to make. The prep time is basically just getting the ingredients out of the fridge. [wp_ad_camp_3]

Eliminating carbohydrates in the form of grains from your diet is one of the easiest and quickest ways to lose weight. But when you reduce the intake of grain carbs, you must increase the intake of healthy fats in order to get the daily dose of energy and filling nutrients. Avocado is an excellent source of healthy monounsaturated fat that not only helps to protect the heart and supply energy to the body, but also promotes calorie burning.[wp_ad_camp_2]

The fats found in avocado are not stored in the body; instead they are readily burned in order to produce energy and this helps to improve weight management. Avocado is an extremely versatile fruit that can be added to salads, rice, pasta and sandwiches and mashed to form smoothies, dips and salsa. In this article we have short-listed 24 healthy, low-carb and low-oil avocado smoothie and food recipes that can be included in your diet for sustainable weight loss.[wp_ad_camp_1]