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The Most Effective Weight Loss Plan You’ve Never Heard Of Before

Though the plan focuses on food, physical activity, and weight management, the biggest emphasis is on making smart menu choices. (Kick-start your new, healthy routine with Women’s Health’s 12-Week Total-Body Transformation!)

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Since researchers at the National Institutes of Health developed the plan in 2001, the American Heart Association has endorsed it, and it’s backed by solid science laid out in a lengthy online guide.

To find out if the TLC diet is something you should try, take a look at our cheat sheet.

RELATED: 8 Diet Changes Real Women Made to Lose More Than 50 Pounds

Here are some of the weirdest things people have done to try to lose weight.

What’s on the Menu

This is not a deprivation plan. The TLC diet calls for filling your plate with a variety of plant products and low-fat animal protein sources based on what makes your taste buds happy:

• Fruit: two to four servings per day

• Vegetables or dry beans/peas: three to five servings per day

• Grains, such as rice and whole wheat: six or more servings per day

• Low-fat or fat-free dairy, like 1 percent milk: two to three servings per day

• Lean meat, fish, or poultry: five or less ounces a day (about the size of two uncracked eggs)

• Unsaturated fats/oils: in moderation according to your calorie needs

• Dessert: Yes! But only low saturated-fat sweets, like fro-yo and Jell-O.

Sticking to this menu plan can raise your HDL cholesterol level; this is the “good” cholesterol that keeps your risk of heart disease in check. You’ll also lower your LDL cholesterol, the harmful kind that can put you in line for heart disease, she adds. It’s important to remember that the point of the TLC plan is to manage cholesterol, and though dropping pounds is often part of that, not everyone needs to shed lbs to make that happen.

RELATED: 9 Questions That Reveal Whether a Diet Will Work for You

The Rules

Like most diets, the TLC diet requires keeping an eye on calories, which is a no-brainer if you’re trying to lose weight. However, the exact calorie range you should try to hit per day depends on your height, weight, and activity level.

Everyone who goes on TLC does need to crunch numbers though. The main rules: Only 25 to 35 percent of your daily calories should come from fat. Less than 7 percent of your daily calories should come from saturated fat sources (like butter, cheese, and meat), and you’re limited to no more than 200 mg of cholesterol per day—that’s a little more than what’s in one large egg (178 mg). The TLC diet “is very specific, and requires a lot of label reading and calculations, which may be challenging to stick to,” says Moon.

On the other hand, the exercise requirements are super straightforward: a minimum of 30 minutes of moderately intense (a.k.a. you break a light sweat) physical activity, like brisk walking, on most days of the week.

RELATED: The Diets That Are Proven to Make You GAIN Weight

What To Avoid

Steer clear of saturated-fat offenders like red meat, butter, cheese, and whole milk. The same goes for foods high in trans fat, such as fried fast food, many pastries, and processed cookies and crackers. Both saturated and trans fat kick up your LDL cholesterol count—not to mention your overall calorie intake

Alcohol is also on the watch list because too much is linked to high levels of triglycerides, another type of fat that plays a role in heart disease. On this plan, women should top out at one drink per day.

Finally, the TLC diet calls for slashing sodium to fewer than 2,300 mg daily, or about a teaspoon of table salt. Seems drastic, but it’s actually in line with the recommended intake for most adults across the board, per the American Heart Association. Sodium can contribute to high blood pressure, which in turn boosts the odds of heart disease. And if you’re trying to lose weight, dropping your salt quota can help squash bloating and help you drop some water weight.

Why It Could Work

While the TLC diet sounds similar to other popular heart-healthy diets like the Mediterranean diet, it offers more flexibility in terms of what you can consume. “It’s broad enough that it can be customized to different preferences for vegetarians or people who need to follow a gluten-free diet,” says Moon.

And though shedding pounds isn’t the primary goal, TLC “tends to be a low-fat diet, which has been shown in clinical trials to lead to weight loss,” says Moon. “However, there’s more than one path to healthy weight loss.” In other words, even a high-fat diet can cause you to downsize as long as you’re controlling for calories.

The Verdict

The emphasis on a wide variety of fiber-rich plant foods and low-fat protein options makes it healthy and filling, keeping hunger pangs at a minimum. And once you get the hang of reading food labels and adding up calories and nutritional counts, it isn’t too challenging. By tracking calories and getting in those 30 minutes of activity, you can lose weight the slow and steady way, which keeps it off. “It can certainly be a healthy way to eat even for those without cholesterol issues,” says Moon.

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Ramadan Special: Stay Healthy With This Diet Plan – News18

Muslims around the world fast from dusk to dawn during the holy month of Ramadan. The month is about disciplining the body and soul and fasting plays an important role in that.

But, fasting throughout the day can sometimes take a toll on you as it can lead to dizziness and fatigue. Moreover, the traditional Iftaar meals are very heavy and high on carbohydrates, which results in weight gain. In such a situation, maintaining a healthy balanced diet becomes a necessity.

This year, Ramadan falls in the month of May. With the mercury rising, one things that should be kept in mind is the keeping yourself hydrated. One should try to include as much fluids (water and juices) as possible in the Suhoor (pre-dawn meal) and Iftaar (meal which ends the day’s fast).

Here are some diet plans for the Suhoor and Iftaar that might help you stay healthy.

What to eat in Suhoor:

1. A bowl of porridge with milk, one slice of toast and a handful of unsalted nuts.

2. Wheat-based cereal with milk, a plain scone or crumpet and an apple or banana

3. A bowl of shredded wheat or muesli and a pear or orange

4. Cheese and one teaspoon of jam with crackers or toast, and a handful of dried fruits

What to eat for Iftaar:

1. Pitta bread with chicken, salad and hummus and one or two pieces of baklava.

2. Chicken with boiled rice, vegetable curry and mixed salad, followed by fruit salad with single cream.

3. Fish baked with roasted vegetables, or fish curry with rice followed by sweet vermicelli or one piece of jalebi (an Indian sweet).

4. Pasta cooked with vegetables and chicken or fish, and a slice of plain cake with custard.

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What is Scarlett Moffatt’s SuperSlim diet, what foods can you eat and how much weight has she lost?

SCARLETT Moffatt was the celebrity success story of 2016.

The Gogglebox star not only won I’m a Celebrity last month – she also completely transformed her body.

Scarlett Moffatt has lost more than 3st, and dropped FIVE dress sizes

New year new me 💪🏽a phrase that I said so many times but trust me really mean it this year, we can motivate each other. Let’s make 2017 a SUPER one. Scarlett SUPERslim me is on Amazon now (link in bio) #wecandothis #weightloss #beforeandafter #newyear #newme

A post shared by Scarlett Moffatt (@scarlett_moffatt) on Jan 3, 2017 at 11:26pm PST

Scarlett, 26, is almost unrecognisable after slimming down. Here we tell you everything you need to know about her SuperSlim diet.

What is the SuperSlim diet?

In January this year, Scarlett exclusively gave The Sun’s Fabulous magazine an insight into her new diet.

Scarlett Moffatt shows us her favourite exercises to get fit for 2017

Scarlett is following the SuperSlim diet plan and exercise regime

Scarlett is following the SuperSlim diet plan and exercise regime

Scarlett is following the SuperSlim plan, limiting herself to 1,350 calories a day to shed the pounds.

Dieters chose one approved breakfast, lunch, dinner and snack option every day.

They can also drink 300ml of skimmed milk, or eat two small pots of fat-free yoghurt.

The breakfasts are all 250cals each, lunches 350cals, dinners 450cals and snacks 200cals.

SuperSlim dieters are allowed one snack a day – totalling 200cals

By eating less than the recommended daily 2,000cals, for women, dieters can lose weight quickly – especially when combining their diet with exercise.

SuperSlim’s tagline is ‘diets designed with the whole family in mind’.

There are support clubs throughout the Midlands and the West, in Birmingham North, Dudley, Halesowen, Oldbury, Stourbridge, Wednesbury, Wolverhampton and Gloucester.

How much weight has Scarlett lost?

Jungle Queen Scarlett shed an amazing three stone and dropped five dress sizes in just six months.

Her weight plummeted from 11st 5lbs to 8st, allowing Scarlett to swap from a size 18 to size 8 dress size.

As well as following the SuperSlim plan, Scarlett has ditched the booze and takeaways – and started hitting the gym regularly to overhaul her body.

Scarlett has also gone down six bra cup sizes, taking her from a J to a DD, shed 11 inches from her waist, and has now released a fitness DVD.

Scarlett’s exercise secrets have been revealed in her SuperSlim Me fitness DVD
Gogglebox star Scarlett Moffatt confirms release of fitness DVD

Scarlett is not the only one who got in shape in 2016. From Lisa Riley to Holly Hagan, these celebs all lost an impressive amount of weight.

She recently told Heat magazine: “I’ve lost 3st 4lb, and that’s roughly what my three-year-old cousin Noah weighs.

“It’s like I’ve been piggy backing Noah for years and I’ve just dropped him off at school.”

Scarlett used to gorge on kebabs and chips for lunch, nachos and spaghetti Bolognese for dinner, and snack on cold leftover pizza.

She sprung into action when a doctor told Scarlett she was ‘obese’, and had an unhealthy BMI of 31.

What can you eat on the SuperSlim diet?

Breakfast

  • Sultana and raspberry porridge: made with semi-skimmed milk

A bowl of porridge is one of the breakfast options
  • 2 scrambled eggs and smoked salmon: served with strawberries and a satsuma
  • 2 poached eggs: served with 1 grilled tomato on wholegrain toast
  • Fresh fruit medley: 1 satsuma, 1 plum, 1 banana, 1 apple and a handful of grapes
  • Home-made muesli: served with apricots, raisins, blueberries and skimmed milk
  • Tomato omelette: made with skimmed milk, chopped tomatoes and basil
  • Cooked breakfast: 2 poached eggs with 2 turkey rashers, 1 tomato and mushrooms

Lunch

  • Eggs Florentine: 2 poached eggs, steamed spinach, 1 small fruit salad, and 1 small pot of fat-free yoghurt
  • Mexican bowl: 1 small avocado, 1/2 green pepper, 1/2 red onion, 1 chopped tomato, 1/2 can kidney beans, coriander and lime juice
  • Vegetable soup: 600ml serving with 1 banana
  • Grilled salmon fillet: served with salad

While salad can be on the menu for lunch (350cals) or dinner (450cals)
  • Sweet potato and tuna salad: served with 1 apple
  • Chicken and couscous: served with cherry tomatoes, raisins, olive oil and lemon juice
  • Sushi: medium sized pack served with 1 banana
Gogglebox’s Scarlett Moffatt breaks down in clip from upcoming DVD

Celery sticks and home-made Guacamole

Carrot and coriander soup

Fruit salad and yoghurt

Dried fruit and nuts

Frozen grapes and yoghurt

Home-made banana ice cream and berries

Smoked salmon salad

A bowl of carrot and coriander soup is another snack option

Dinner

  • Turkey skewers and couscous: served with 1 apple
  • Grilled fillet steak: served with sweet potato wedges, 1 grilled tomato, salad and mushrooms (followed by grapes)
  • Grilled salmon: served with 1/2 can mixed beans, spinach, watercress, mustard and honey dressing
  • Grilled tuna steak: served with 3 boiled new potatoes, steamed vegetables, fruit salad and fat-free yoghurt
  • Roast chicken: served with Mediterranean salad
  • Smoked mackerel: served with mixed leaf salad

The diet should be combined with exercise for optimum results

The diet should be combined with exercise for optimum results
Scarlett Moffatt breaks down in tears before starting first task

Smoked mackerel salad is one of the 450cal dinner options

Is the plan safe?

The meals are all balanced, providing the dieter with a healthy mix of fruit, vegetables, protein and some carbs.

Sticking to a strict diet of 1,500 or less cals-a-day is thought to help the dieter steadily lose one to two pounds a week.

Eating less than 1,500cals for men and 1,200cals for women is not recommended, because it puts your body into starvation mode and slows your metabolic rate.

Scarlett’s 1,350cals a day limit may be too low for some people but, as a 5ft 0.5in woman, should be safe for her.



 

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Diet plan: The simple trick to losing weight – Body + Soul

When it comes to diets, weight control and nutrition, this is the key to success. And it could not be simpler.

Photo: iStock

It is safe to say that most of us know what we should (or should not) be eating – we know that fruits and vegetables are good, and we know that fried food is not so good. We know that chocolate is high in calories, and we know that if we eat less we will lose weight. Knowledge is not the issue.

Rather, in busy, over-scheduled lives, our healthy eating regimes and the best of intentions fall off track when we find ourselves hungry and without good food choices on hand. Sometimes we may be able to ignore the hunger pains and wait until we stumble across an apple, but in more cases than not the deep desire for food sees us searching desk drawers, attacking vending machines or at the local shop stocking up on high fat, high sugar, carbohydrate rich foods that feed our low blood sugar levels like a drug feeds an addict.

The simple act of planning on the other hand ensures that we are never caught off guard and always have healthy options on hand to make it easy to eat well. And while some people may opt to spend hours each Sunday packing portion controlled lunches, the good news is that it does not have to be this labour intensive to get good results.

1. Schedule time

One the greatest barriers to taking control of our food and calorie intake is finding ourselves in a cycle of not having enough time and bouncing from week to week eating whatever crosses our path. The solution to this is easy – all we need to do is schedule time to get organised. All you need is 20-30 minutes each week to plan a few meals, write a shopping list and consider the way your upcoming week will impact your food choices. For example, if you know that you will be home late a couple of nights, you then also know that you will need a couple of quick and easy meal options that can be heated quickly to avoid you resorting to high fat take away

2. Shop online

If you visit the supermarket several times each week, chances are you are not only purchasing extra foods you do not need, but also wasting plenty of valuable time – parking, queuing and waiting. Shopping online not only saves much time and energy but helps you to plan your meals in advance. There is also the option of ordering a fruit and veggie box delivery each week to ensure you have your fresh staples on hand or have an array of healthy snack options and lunch staples delivered straight to your workplace. This way you do not need to worry about hauling food to and from work every day but you always have healthy lunch and snacks on hand.

3. Cook smart

In an ideal work we would grow fresh produce in our garden, shop locally and prepare healthy home-cooked meals each night. Unfortunately busy lives are not always conducive to this grassroots approach to our food intake and fewer and fewer people are finding time to cook a healthy meal each night. For this reason, looking at time efficient ways to prepare meals is the key to success and this can translate into bulk preparing meals in advance so you cook just once or twice each week. A solid cook up of 1-2 larger meals such as casseroles, stews, mince and soup can give you at least 2-3 meals as well as lunches, freeing up extra time on other evenings when you know you will struggle to find the time to cook a meal from scratch.

4. Create habits

Eating well long-term is about building solid food habits that become your natural default. For example, taking your lunch with you each day, or always keeping a water bottle or healthy snack with you. It takes between 30-90 days to cement a long term habit which is why committing to focusing on your nutrition for a set period of time will help to initially identify and over solidify the health habits you know you need to build and maintain long term. Phone or computer reminders and alarms, post it notes and regular time outs on a daily basis are all tools that can help you to refocus on the health habits you are working and help to keep you on track with your dietary goals.

5. Have back ups

In life, things rarely go to plan – the time you had set aside for meal preparation gets eaten away by other commitments; your shopping order does not arrive or despite the best of intentions you forget to take your lunch. To help buffer for these regular occurrences when it comes to your nutrition, always have a backup plan. Keep a healthy frozen meal on hand; know what you can order from the food court if you need, and keep a protein or meal bar in your work bag for emergencies. Remember, your nutrition does not have to be perfect to get good results, it just has to be consistent.

Corinne loves to cook with her young daughter, as seen in this video posted in January 2015, when Corinne?s then two-year-old child showed the rest of the world how to crack an egg. Filmed at the family home in Port Moody, British Columbia, it is one of just a number of demonstrations from this prodigious cooking talent. Credit: foryourselffitness via Storyful

Your diet plan to get six pack abs

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What is the LighterLife diet, what foods are restricted, is it safe and are there any success stories?

WOULD you like to lose one stone every month, while receiving motivational messages and texts to keep you on track?

This is the promise behind the LighterLife diet plan, but the very low-calorie meal plans are certainly not for everyone.

The LighterLife meal replacement plan has three different stages

Here’s the ‘skinny’ on the three stages of the LighterLife diet, if you’re wondering if it’s the one for you.

What is the LighterLife diet and how does it work?

The idea of the LighterLife diet is to slash your daily calorie intake and kickstart weight loss.

Jennifer Metcalfe follows the LighterLife Fast programme

The deprivation technique is controversial with some medical professionals but it certainly works – and can be effective for those who are dangerously overweight.

Stage one:

Those with a BMI of 30 or above, meaning they are classed as obese, or severely obese if BMI is over 40, begin on the Total VLCD (very low calorie diet) plan.

This meal plan limits dieters to 600 calories per day, which is much less than the 2,000 cals recommended for women and 2,500 recommended for blokes.

It’s a meal replacement concept, with dieters eating 28 LighterLife food packs per week – equating to four per day.

Despite depriving yourself in terms of calorie intake, those behind the plan claim dieters will get 100 per cent of their recommended vitamins and minerals from the food packs.

It’s an easy plan for the dieters to follow because they don’t have to calorie count – but beware of the hunger pangs.

Denise Welch talks about weight loss on the LighterLife diet

Stage two:

Overweight people, with a BMI of between 25 and 30, start on the Lite LCD (low calorie diet) plan.

They can hope to lose half a stone a week – by eating between 800 and 1,200 cals per day.

Those on the LCD plan will eat three or four food packs a day, plus one home-made salad or healthy meal.

Dieters stay on the LCD plan until they reach their goal weight.

Denise Welsh lost 2st in 9 weeks on LighterLife’s Total VLCD plan

Stage three:

This is a version of the fashionable 5:2 diet, known as the LighterLife Fast, which is exclusively available in Superdrug.

This is used as a weight maintenance technique, or can help some people lose up to 2lb a week.

Fast two days a week, limiting yourself to 800 cals by eating four food packs, and eat normally for the other five days.

Is the LighterLife diet safe?

The first stage of the diet, the Total VCLD plan, is the most worrying aspect of it.

The NHS warn: “Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun, and can feel socially isolating.”

While the British Dietitian Association (BDA) say: “Rapid weight loss can be motivating, but it is unsustainable.

“LighterLife’s very low calorie diet and its counselling component may work for some – particularly people who have struggled to lose weight for years, have health problems as a result of their weight, and are clinically obese with a BMI of more than 30.

“A very low calorie diet that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks.

“If you are eating fewer than 600 calories a day, you should have medical supervision.”

Are there any celebrity success stories on the LighterLife diet?

Denise Welch kick starts her six pack at sixty fitness challenge

Former Coronation Street actress and Loose Women panellist Denise Welch, 58, lost two stone in nine short weeks on the Total plan, before her wedding.

She has maintained her weight loss for three impressive years by following the Fast plan.

Denise, who went from a size 16 to a size 12, claims to have also seen improvements in her snoring, acid reflux and osteoarthritis since losing weight.

While Hollyoaks actress Jennifer Metcalfe, who plays Mercedes McQueen in the soap, follows the LighterLife Fast 5:2 diet.

The 34-year-old, who chooses not to weigh herself, said she had a ‘guilt-free Christmas’ on the plan – which Jen has been following since early 2015.

She even brought in the New Year with pizza, thanks to her two fast days.



 

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