The so called diet in a shake!

So I work in a office environment and everyday I see leaflets or posters or people who are on these meal replacement diets. People who are on these don’t know much about them.

Alot of people are on these diets because they want a quick fix or a easy solution there weight problems! But what are the implications of being on a diet which offers very little nutritional value?

The biggest benefit to replacing some of your meals with shakes is that it is really easy and take a lot of the guesswork out of dieting. You just grab a shake for breakfast and another for lunch, so there is no need to try to plan a healthy, balanced meal or prepare food for those meals.

Shakes are particularly beneficial if you normally miss a meal because you don’t have time. For instance, if you always skip breakfast it is much better to grab a meal replacement shake instead since it has been shown that eating breakfast helps to promote long-term weight control.

Shake diets, or using meal replacement shakes to help speed up weight loss, have been around for years but are they really a good way to lose weight? Let’s take a look at the pros and cons of using diet shakes as a weight loss aid to see if they are the right choice for you.

The Good Aspects of Meal Replacement Shakes

The biggest benefit to replacing some of your meals with shakes is that it is really easy and take a lot of the guesswork out of dieting. You just grab a shake for breakfast and another for lunch, so there is no need to try to plan a healthy, balanced meal or prepare food for those meals.

Shakes are particularly beneficial if you normally miss a meal because you don’t have time. For instance, if you always skip breakfast it is much better to grab a meal replacement shake instead since it has been shown that eating breakfast helps to promote long-term weight control.

The Bad Aspects of Shake Diets

For the most part, the bad points of dieting with shakes outweigh the good points. First, there is really no substitute for the nutrients that you get from real food. Not only does eating fresh fruit, vegetables, whole grains and lean protein give your body the nutrients that it needs, but it also forces you to learn how to eat for long term weight loss.

When you use meal replacement shakes to lose weight you aren’t developing eating skills that you can use going forward into your life. As a result, what happens to many people when they stop drinking the shakes is that they put any weight they have lost back on again.

Another problem with using diet shakes is that you still have to try to plan a healthy, balanced dinner each night. Many people wind up eating too much food for dinner or snacking in the evening because they are left feeling hungry. Often times people wind up eating more calories at night when they only drink shakes during the day than they normally would have eaten and as a result don’t see any weight loss.

So you decide!

Don’t to like and follow thank

You can also follow me on twitter @adamarsenalfc

Advertisements

Diet on a budget

When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.

You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:

Limit your intake of junk food and alcohol
Drink lots of water (at least 8 cups a day)
Limit salty and sugary foods
Avoid eating many foods that are high in saturated fats

Make “variety” the watchword of your eating

Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items
Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).

Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.

Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):
Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.

Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.

Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.
Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.

Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.

Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).

Finally, a few more hints that can help you save a little green:
When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.

Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.

Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).
Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.

Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.

Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.

Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.

There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger drive-thru. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends!

From spark people.com

Thinking of doing a crash diet to lose weight fast? Here’s some things you should know!

We all know someone that is on or has done crash diet and has lost weight fast.fantastic if only dieting was that simple there would be no need for food and we could all live off shakes happily ever after!

If you are considering going onto a crash diet to lose weight fast here’s some things you may want to think about

slow down your metabolism: the rate at which your body turns food into energy
prevent you from getting important nutrients and vitamins that your body needs to work properly

reduce your intake of carbohydrates (such as pasta, bread, and rice) that are an essential source of energy

increase your intake of protein and fat: too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke

Can also lead to depression

Eating disorders such as anorexia or bulimia

short-term dehydration and nutritional deprivation, can go hand in hand. Even if you consume a lot of water throughout your diet it is hard for your body to retain water if you are not eating balanced meals. Severely reducing your caloric intake deprives your body of vitamins, carbohydrates, proteins and nutrients that it needs to sustain itself. Having a diet low in fat is good but having a diet free from fat is not acceptable, your body needs 30% of its daily calories to come from fats. In addition, a lot of crash diets suggest the use of laxatives or salt water flushes which increase risk of dehydration and don’t allow the body to absorb nutrients and fats which in turn leads to nutritional deprivation.

long-term health complications that can arise from excessive crash dieting, or yo-yo dieting. They weaken your immune system,
cause heart palpitations and cardiac stress. If you do one crash diet you may not hurt your heart but if you crash diet repeatedly you can increase your risk of heart attacks. Crash diets also lead to heart muscle loss in the long run. You damage your blood vessels when the muscle shrinks and grows and the micro tears create an environment perfect for atherosclerosis or other types of heart disease.

Remember you cannot get all of the nutrients you need from a shake to lose weight effectively you should

lose weight gradually:

at a rate of 0.5-1kg (1-2lbs) a week
by eating a healthy, balanced diet combined with regular physical activity
At a rate of 0.5-1kg (1-2lb) a week you’re more likely to maintain a healthy weight long-term. For the best results, you need to combine your healthy diet with regular physical activity. For more information, see What weight loss plans are recommended?

What is a diet?

What is a diet or what does a diet mean?

The word diet refers to a eating programme, a way of life or a lifestyle. It is something everyone is on and refers to a regular intake of food.

The idea that it is something that you go on to lose weight is a misconception

A diet is not something that we would use to lose weight rather we all have a particular diet which could be referred to as normal, however some of us could benefit from modifying out diet if we want to reduced our weight it is known as a weight reducing diet

What factors contribute to weight gain

Why are we getting fatter?

You may of asked yourself at some point have I put on weight why am I getting fat!

It is estimated that over the last 40 years Britain has started to get fatter!

The fact is that as a country we are a lot less active and we have been eating to much fatty and sugary foods.and not doing enough physical activity!

It’s a fact that the body gains weight when we take in to many calories that exceed what the body needs for physical activity.

If you have ever attempted dieting seriously and been unsuccessful then you should go for a physical examination.which would find out possible hormonal or metabolic problems.occasionally people do have hormonal or glandular disorders such as a under active thyroid.but generally the ordinary person who eats to much will lose weight if a regular low calorie diet is followed!

It is essential that for any diet to be successful the person on the diet must be enjoying it.you should actually not feel like you are on a diet at all!

It is not true or there are no facts to suggest that people are supposed to be fat or thin.like other characteristics such as personality, physical or mental abilities.how a person turns out is a combination of the nature-nurture factors

The natural element is the genetics inherited from our parents and the environment we find our selfs in and the lifestyle we lead

There are four factors which influence weight gain.

The first two are influenced by human intervention the second two are programmed into our bodies, but there is some evidence that we can influence the factors

1) the amount of food we consume
This is one of the decisive factors as to whether or not there is weight gain

It is important to note ‘how much? Thai doesn’t mean how much in weight or quantity but how much in terms of calories of food energy

Most of the energy we get from food is used as fuel for normal body functions and physical activity the energy in measured in kilocalories also know as calories

The amount of energy required varies from person to person if your doing a manual labour job you may require 3.500 calories per day

While if your a office worker or a typist you would require less than 2.000 calories per day

About two thirds of these calories is used to keep the body functioning.energy is provided for vital organs the heart lungs brain liver kidneys.maintaining body temperatures and for growth the amount of energy used to keep essential functions of the body is termed the BMR basal metabolic rate

The remaining calories provide energy for physical activity whether it is manual labour, housework sports or exercise medical researches have found that how few calories many people burn up and over the amount of energy needed to maintain bodily functioning the complicating factor is the BMR

We all know that one person who eats huge amounts of food and stays slim.research has shown that some people burn more calories than others of equal weight even when doing the same amount of exercise and the same amount of rest. However the BMR does not have to be static the correct type of exercise can speed up the system increasing the BMR

It has been found that as a person starts to diet BMR may go down.this is because the body tries to conserve energy.the digestive process itself requires 10% of the calories consumed and a very low calorie diet can produce a 15% drop in BMR the body responds to starvation by slowing down the vital process (the less is eaten) the less the work the body does

It is important to combine exercise and a gradual reduction in calories rather than a starvation regime BMR increases in response to increased physical activity

Thanks for taking the time to read please leave your comments below

What would the caveman do?

What would the cavemen do? I ask this question because during the time of the caveman when they were hungry they couldn’t just go to the cupboard or fridge and have a nice bag of crisps or a nice chocolate bar!

What I’m getting at is that if we swap our comfort foods for what was available to the caveman then we will eat healthy and also not consume less calories.

Just to give you a idea of how much crips may impact your waistline here are some stats

1 bag of walkers salt and vinegar crisps everyday of the week would total 1.288 calories a week and 81.2 grams of fat each week.this totals to 3,897.6 grams of fat a year which is shocking!

The yearly calorie intake of 1 bag of crisps a day for the year is 61.824!

That’s shocking I hear you say well why not swap your crisps for something healthy and low in calories?

Strawberries for example.if you ate a cup of strawberries everyday of the week you would only consume 322 calories a week and that totals to 15.456 per year!

What I’m trying to put across is that if you change your habits of eating you will in turn become healthy and lose pounds of the waistline!

So swap your crips in your lunchbox for something healthy like fruit or nuts and always think what would the caveman do?

Thanks for taking the time to view!