Loose Weight with This Multitasking Side Dish

For slimmer hips, skip the baked potato and make yourself a bowl of this for your next side dish: barley salad. Barley is rich in beta glucan, a soluble fiber shown to reduce cholesterol. And now, new research shows that this special fiber may help with waist management, too!

Beyond Cholesterol Control
Barley actually has up to twice as much beta glucan as oats have. And a study found that getting 3 to 5 grams of beta glucan every day from barley can lower harmful LDL cholesterol between 9 and 15 percent in people with high cholesterol. Not too shabby. But the unexpected bonus in this study? The beta glucan helped decrease hunger, so people ate fewer calories overall.

Get a Grip on Hunger
How does barley banish blubber? Researchers suspect that beta glucan and other barley fibers expand in your stomach, so you feel full faster and end up eating less. And working this grain into your day is a snap. Start your day with barley cereal. For lunch, toss barley into soup, stew, or even salad. And use barley in place of rice at dinner.

Those who do not believe that barley would be healthier than brown rice as most barley available in grocery stores is not a whole grain. They can stick with oatmeal for breakfast, and brown rice in daily soup. Or they can try this amazing soup diet.

The diet is simple: A day before starting out, cook up a big batch of our basic soup. Then, each night of the week, mix two cups with extra ingredients to create a totally new soup, from Southwest Chili to Greek Fish Stew, in 20 minutes or less. These diet dinners are all family-friendly, so you don’t have to prepare two separate meals each night. For breakfast and lunch, you’ll stick to your food plan . When you need a snack, dip into your vat of veggie soup. Or if you’re craving crunch, fill up on as many cucumber slices, celery sticks, zucchini wedges, and bell pepper strips as you please. And twice a week, have a 100-calorie treat.

Fat loss for idiots diet - Fast way to lose weight - Diet Plan

Fat loss for idiots diet - Fast way to lose weight - Diet Plan

Get ready to loose 15 pounds! Pay a close attention to the amount of food you eat daily, eliminate excess sugar and fat from your meals while making sure you include absolutely delicious meals and snacks to keep your taste buds happy.

Use these easy-to-follow and super healthy diet plan to lose the first 15, the last 15, or any 15 in between! as it’s a flexible and balanced diet program, you can stick to this simple Fat loss diet as long as it takes.

Top Fast Secrets

- It has been observed that people watching TV while having their lunch or any meal gain fat more than those who don’t do this. Studies have shown that we automatically eat more than usual when we eat in front of the TV, and especially those foods that are high in sugar and fat, that means excess calories! So please always shut off the TV whenever you eat – that includes meals and snacks.

- Try to make your habit of cooking meals around whole grains, beans and vegetables. Eat one meatless lunch and dinner each week to reduce fat, increase fiber.

- Keep track of everything you eat and drink. No need to estimate calories – just write down the type of food or beverage and the amount.

- Limit the sugar treats to three times per week maximum.

-Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

- Reduce the level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent. Its better if you start using skim milk.

- Drink water, Instead of fruit juice for breakfast or snack,. Add a slice of lime or lemon for zest.

- Include vegetables with lunch and dinner (two servings), in a total of at least four servings per day

- Don’t forget to include one to two servings of foods made from whole grains with every meal.

- Choose only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices contains less vitamins and fibers per calorie than the fruit they’re made from.

- Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction.

- Reduce fat intake to half, that means half as much butter on your muffin toast, vegetables and or margarine, half the mayonnaise on your sandwich, and half the oil in the pan when you sauté foods. You get the idea!

- Choose whatever type of fruit is in season but try to eat at least two servings of fresh fruit every day.

What This Blog Can Do for You

This Blog not only gives you tools to help you to evaluate how over fat you are and what diseases you are at risk for, it gives you a strategic plan to take off the excess fat and keep it off. Here is some of the important fat loss information you will receive from this blog.

1. Changing a relationship with food is not like changing a relationship to drug addiction. I can’t tell a person who is morbidly obese, “You’ll never be able to eat again for the rest of your life.” That’s impossible. But in this blog I can teach you to transform food from an enemy into an ally by explaining how it works in the body. The food program in The Fat-Burning Bible is not only delicious but will never leave you hungry.

2. People often ask me, “Is all fat bad?” No, it is not. Everyone has to have a certain amount of body fat to survive. But there are healthy and unhealthy body fat percentages. Most important, there are healthy and unhealthy ways for fat to be distributed in the body. A normal man carries his fat above the waist. A normal woman carries hers in the hips and buttocks area. When your fat crosses the line and your body begins to take on the fat pattern of the opposite gender, then you have developed a potentially dangerous configuration known as a reverse fat pattern. This blog shows you how to identify that pattern and how to eat in a way that will help burn fat and normalize where you carry your fat weight.

3. Studies have shown that women burn more fat at low to moderate levels of exercise intensity and men at moderate to high levels of exercise intensity. The exercise program in this blog is designed to capitalize on these findings to help you boost your metabolism and achieve maximum fat loss for the time invested. During the basic four-week Fat-Burning Metabolic Fitness Exercise Plan, you will be performing 300 minutes of specially designed exercise per week, six days a week. If you wish to capitalize on your new found metabolic efficiency and fat-burning capacity and lose even more weight, I offer you two more four-week programs that decrease in time but increase in intensity. In the second month, you will only need to exercise for 260 minutes per week, five days per week, and by the third month you will only need 200 minutes four days a week. My maintenance program, which is 150 minutes a week of moderate exercise, will keep you slim for life.

4. If you faithfully follow the Metabolic Fitness Plan, in as little as four weeks you will see a dramatic improvement in your overall appearance. You will lose an average of 14 to 16 pounds of scale weight in one month. For each pound lost, you should lose an average of three-quarters of an inch in your total body measurements. You will drop 0.75 percent of body fat/week. (If you continue into the third month, you will lose 1.5 percent body fat/week.) If you are a woman, you will drop two to three dress sizes in one month. If you are a man, you will see 2 to 4 inches disappear from your waistline.

5. If you choose to go to your doctor and get a lipid profile, you will most likely see an improvement in your total cholesterol, HDL (good cholesterol), triglycerides, and glucose. While heredity plays a part in the lipid profile—for example, high cholesterol runs in some families—studies have shown that people can control approximately 70 percent of hereditary factors through lifestyle.

6. If you suffer from imbalances in your levels of human growth hormone, thyroid, testosterone, and estrogen, you will see dramatic improvement in your hormonal profile in as little as four weeks.

7. Fifty percent of our children are obese or overweight and a significant number of kids are already experiencing major health problems such as high blood pressure, type 2 diabetes, deformities of the hips and knees, asthma, premature puberty, increased triglycerides, high cholesterol, and decreased levels of HDL. When an airplane is in trouble, parents are told to put on their oxygen mask so that they can help their children.

The only way that we are going to save our kids is to put on the mask—to take responsibility for developing healthy nutritional and exercise patterns ourselves. This blog will give you powerful strategies to deal with fat accumulation as you age. As fat-related health problems spiral out of control in our society, the knowledge I am offering you here can literally save your life. If you are just beginning to put on fat, it can reverse this dangerous trend and keep you from succumbing to diseases prematurely in your thirties and forties.

Nutrition myths and lies!

By: The Idiot Proof Diet

I know that esteemed readers of my blog are clearly above the general consumer knowledge curve and don't want to be fooled by fitness and nutrition misinformation anymore.

So this week I’ll discuss about the myth that permeates through the media, publications, and even among health care professionals and trainers themselves. In fact, a fitness club team was presenting at a fitness conference last week in London.
 

Here is the myth: exercising at a lower intensity burns more fat than exercising at a higher intensity.

Reason behind the Myth: When you exercise at a higher intensity, you instead burn more sugar.

Alright, here is the simplest way possible to explain this.

A. When you exercise, your body burns carbohydrates and fat.

B. More fuel comes from fat if the intensity of your exercise is low. The fact behind is that to "burn" fat oxygen is required and when you exercise too intensely, it becomes anaerobic (which means, without oxygen—you start huffing and puffing for air).

C. As your intensity increases, your body starts to using carbohydrates for fuel.

D. And, when you increase your intensity, you burn more calories per total time spent exercising (walking to running to sprinting). 

E. To lose body fat you need to burn more calories. 

F. Therefore, exercising at a higher intensity is the winner if fat loss is your goal. It does not matter if those calories come from fat or carbohydrates; it matters that you are using calories by moving more! 

Here is where the confusion lies. I said in #2 that more fuel comes from fat when you exercise at a lower intensity. It does not mean you are burning more body fat -- you are not literally breaking down body fat and using it like gas in a race car. Fat as fuel and body fat are different. In fact, research continues to mound that higher intensity exercise is more effective than lower intensity exercise for fat loss. 

Most people like to hear that low intensity exercise is better -- because it is easier! But it is not as effective. 

 In fact, recommending someone that lower intensity movement is better for fat loss is like telling someone sitting is more effective than exercising if they want to lose fat. I cant believe how so called weight loss gurus have the thought that low intensity exercise burns more fat, then I would like to ask them why not to take it to extremes and burn the most fat possible just by sitting or sleeping. What a joke!  

Of course fat loss requires smart nutrition to truly be effective--which is why I recommend The Idiot Proof Diet Handbook . Exercise in and of itself has little effect on fat loss -- when coupled with nutrition, the pieces to the puzzle start to come together. 

Regardless of what you chose to do, I wish you all the best of luck in your endeavors. 

Thanks for reading.

Eating For Health AND Pleasure!

I believe that enjoying food is an essential part of being successful at living and loving a healthy life!

The fear of "giving up good food" deters many people from taking the step toward eating healthy. It certainly would make me hesitant! I love food, which is why I am in this business. And I would never want anyone to stop enjoying food for the sake of being healthy.

At least once a week someone will tell me, "I don't know if I'm ready to start a healthy eating program yet. I don't want to give up good food." In their minds, healthy eating is not pleasurable. I disagree!

In my opinion, those people who believe that "foods that promote weight loss and living a healthy life exclude foods that taste good" are wrong! If you are one of these people, rethink that thought, otherwise it will most certainly sabotage your success!

The idea is not to "give up food" but rather to "eat and enjoy food" to lose weight and be healthy!

When I first learned that I had "Insulin Resistance" at a medical conference many years ago, the speaker was advocating a "low carbohydrate" diet such as Idiot Proof Diet, Atkins or Protein Power. My first thought was, "He's telling me that I have to give up brownies for the rest of my life!" (I didn't realize how much I loved brownies until I was told that I couldn't have them!)

I knew that I couldn't live with such a plan and that I definitely could not recommend them to my clients! At that moment, I went on a mission to find a way to eat brownies and other high carbohydrate foods forbidden on other "diets" and still control insulin levels, eat healthfully and lose weight!

I discovered that the secret is not to exclude foods but to include all foods in moderation, and to focus on the foods that will help you to stay healthy!

In fact, you should focus on including adequate amounts of these foods every day! The USDA guidelines for healthy eating recommend that all adults include three servings of whole grains, 3 1/2 to 4 1/2 cups of fruits and vegetables, and three servings of low fat dairy foods daily.

We know from many years of research that diets that are rich in fruits, vegetables, whole grains, and low fat dairy foods can help to reduce the risk of heart disease, diabetes, hypertension, and cancer. So there is no reason to exclude these health-promoting foods from your diet.

And don't think for a minute that this style of eating is dry, tasteless and boring!

Envision, if you will, some wonderful options:

Can you imagine a table set with foods from the Mediterranean? Foods that are centered upon fresh, ripe vegetables of the season, robust sauces, and freshly picked herbs. Here is a culture of wonderful foods that, for the most part, are healthy and low fat (other than a moderate use of healthy olive oil). No one can say this type of healthy food lacks flavor and passion!

Now consider an Asian table. Think about crisp, delicately seasoned stir-fries, spicy Sichuan, Hunan, Indian or Thai dishes, clear broth soups, or fruity island delights. These foods also focus on fruits and vegetables and on delicious flavor!

Let your mind wander now to South and Central America. Again, foods from this culture are anything but dull and boring! They rely on spices, vegetables and whole grains for their basis and their flavor!

Think of other foods that you love.

If your idea of great food is a double cheeseburger with fries and a milkshake, you are right in thinking that these foods won't get you very far in your efforts to eat healthy or lose weight. But that doesn't mean that you have to trade them for rice cakes with dry tuna and a plain salad with lemon juice!

Many of them can fit nicely into a healthy diet, perhaps with a few modifications to make them lower in fat or to add more vegetables or whole grains. I often find that I enjoy the new and improved versions even better! And any foods can be included as an occasional splurge, even double cheeseburgers, fries, milkshakes, or brownies!

My advice is to start today to gradually change your way of eating to add more fresh fruits, vegetables, whole grains, and low fat dairy foods, and to reduce your saturated and trans fat intake.

Don't wait till you are ready! You are ready now! What do you have to lose but a chance to enjoy some wonderful foods with delicious flavor and to improve your health?