Healthy Eating – Manage Your Eating Disorder By Using Your Witness Function

Whatever the reason behind triggering your eating disorder, what is equally important is building your treatment plan to help you move forward. It is vital to know you do not have to suffer alone as there are many good treatment centers and therapists out there to help people overcome an eating disorder, which can include …

  • emotional eating,
  • binge eating, to
  • undereating, and
  • bulimia.

There are a great many practices you can turn to help you. Mindfulness practice means the same thing as witness function, it just depends who might help you overcome your eating disorder. Both have the same objective which is to help you become more in the moment, witnessing your thoughts as they happen but actively and consciously not to act on them.

All too often an eating disorder behavior is triggered by an emotional moment, that can leave us feeling …

  • scared,
  • unhappy,
  • unloved,
  • guilty, or
  • ashamed

and it all started with a thought that did not need acting on, but we thought it did. We thought it must be real for it to appear in the first place. But this is not true, not all thoughts need acting on, and you have the right to screen them and be in control of which ones you do act on.

Have you ever given this a go? I know many people with all kinds of problems, not just those with eating disorders. They now witness their thoughts and not act on them. Set yourself a challenge and for one whole day actively witnessing thoughts that come into your head, and consciously choose whether or not to act on them.

Even if you are considering acting on one of your thoughts you feel may be important – give it 90 seconds, and if after this time you still think it is important and needs to be acted on, then it may mean it really is important to you .

  • if you do not still feel so passionately about the thought then just let it go and carry on with your day. Or
  • you can write it down and choose to come back to it later giving you a chance to focus on all you have that is good right then at the moment.

Although it may seem difficult to not act on all the thoughts we get into our head, understanding thoughts are just thoughts and may not necessarily be real, is a vital step in helping to become mentally stronger and push back when an eating disorder behavior looks like the best solution to try. And as you go through actively witnessing thoughts and not acting on them, or just being more mindful, then you will start to see how breaking this pattern of eating disorder behavior will help you move forward to a happier and more confident you.

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Top 3 Fat Fighting Fats

When you think of a healthy diet, you think “low fat” … right? These days you also hear a lot about “low carb” diets and foods no doubt but the most widely thought of term when thinking of dieting for weight loss is still “low fat”.

Why? Well for the same reasons that people think they can not have carbs anymore … they are not disciplined enough to not eat the whole damn bag, or tub, or whatever contains their favorite carb-y goodness. This is a mistake that you can NOT make though, with carbs OR with fats because pretty soon we'll all be sitting around eating grass, since it is the only “safe” food left to feed the “all or nothing” mentality that so many people have fallen into.

You are here to learn how fats are not bad at all and can actually be beneficial to your weight loss goals, yes? Well, you are in luck because we are about to hit on my top 3 fat-fighting fats, go over how much is an ideal amount to add to your diet and WHY they are beneficial to you. Read on people, because we are about to have you eating your way to leaner body, and you can start today!

1. Nuts (Almonds / Walnuts)
Nuts are awesome for a variety of reasons, because even though they are very high in fat they can and do provide a LOT of benefits! My number one reason when explaining the benefits of eating nuts (preferably raw / unsalted) is the appetite suppression capabilities they have. My clients reading this are already thinking “of course nuts are number one on this list” because I love them for every person and just about every goal … unless you're allergic of course.

Nuts are a preferred snack food of mine in between larger meals because they are calorie dense, but it also takes less of them to fill you up and KEEP you feeling something full until your next meal. As high as the fat content may be on that label of Blue Diamond almonds, I'm here to tell you that you're not quite as “nuts” as you thought for adding these appetites killers into your diet. Benefits of nuts also include lowering your risk of Type 2 Diabetes as well as heart disease, so this is also good news to know on your path to rapid weight loss.

2. Avocado
Avocados are another healthy fat that I have had people almost love TOO much in the past. Avocados can be used as an alternative or addition to your favorite healthy dip recipe, which can be great to make even your grab-and-go or get-because-bored options that much healthier. For this reason though, avocados can be overused in that you must stick to the recommended serving size (half an avocado) because after all … it is still a fat and too much a good fat can still become a bad fat!

3. Coconut Oil & Olive Oil
Last but not least … maybe even last but MOST is the oils, coconut and olive. The new craze seems to be coconut oil due partly to the (bogus) Bulletproof Diet and this video of fat melting that went viral, or whatever. Here's the thing … no it is not going to burn your fat for you to the point of success just by drinking coffee with coconut oil every day.

Now that we got that out of the way, what coconut oil and olive oil CAN do is lead to more rapid fat loss simply by cooking in this stuff rather than butter or whatever else you may be using. Both oils not only add healthy fats into your diet almost without you noticing, but they both combat heart disease and high blood pressure along with many other things! Once again these healthy fat options are not going to melt away your sad areas overnight, but it is the easiest way to kick start your weight loss, which can be just as great overall!

Honorable Mention. Eggs.
When I mention eggs, I mean the most controversial part of them … the yolks.

We have heard for forever that the cholesterol in egg yolks is terrible and should be avoided, and to just eat the whites. As with anything else though, this part is not bad for you when ate in moderation and it can be the best part of the egg. The yolk not only holds some of the protein that you read on the nutrition facts of these guys, but it holds most of the overall nutrition that the egg provides. I have gotten the question countless times “Is not the yolk the worst part of the egg?” and the answer is no … it is not, that's the shell … do not eat that. My recommendation is usually out of the amount of eggs you eat, take in half of the yolks that way you can benefit from the nutrition that the egg provides while still getting the big protein number / quantity that you want from the eggs overall.

Fats are no longer bad . Well, they never were but I feel like they have received so much hate due to dietary trends over the years that we have to be reminded that they are (and always were) cool. Not only are fats not bad for you, they are necessary, even GOOD for you and your goals! With that being said, they can still be bad when taken in too high quantities at a time, which goes for anything … so keep the high fat recipes to a moderate level.

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Weight Loss – Simple Strategies To Prevent Relapsing

If you have committed to start eating healthy, there is no question there will be hard times along the way. Everyone deals with food cravings from time to time, not to mention hunger that can get the best of you. If you want to maintain your results though and go on to lead a healthy life, it is essential you are laser focused on your effort to continue.

Need a few strategies to help you on your way? Let us look at a few of the best techniques you can use to ensure you stay on your diet plan …

1. Join A Support Group. First, consider joining a support group. Many people think support groups are only for those who are wanting to lose weight, but the fact is they can be for those who are trying to maintain weight loss as well.

These groups are great for giving others support when temptation strikes or when they are just struggling to stay focused. The more people you have in your court, the better.

2. Focus On New Goals. In some cases, it can be beneficial to focus on a new goal. One reason many people relapse is for so long; they have been focusing on one goal: to lose weight. Then they lose the weight, and now they no longer have direction.

So give yourself direction. Set a new goal to follow and you might find you are less tempted to give in to foods you should be avoiding.

3. Keep It Out Of Sight. As the saying goes: “out of sight, out of mind.” Do your best not bring harmful foods into your home. If they are in the pantry, chances are high you will eat them ever.

Keep only healthy foods around and make your home a “safe haven” where you do not have to worry about snacking on those sugary foods.

4. Avoid Getting Stuck In A Rut. Finally, avoid letting yourself get stuck in a rut; this happens far too often. You are always eating similar meals at the same time, day after day after day. Start mixing it up a bit. One of the best things about being in a period of weight maintenance is you can be a little more experimental with your food choices.

Being experimental with your food choices does not mean eating unhealthily – it says you should not be focused on eating the same foods. Variety is critical, for eating healthily and for good nutrition.

If you keep these tips in mind, you should find it become easier than ever to maintain your weight loss and prevent a relapse.

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Belly Fat Burning Myths

1. Belly Fat Burning Myth: Working out makes you hungry, therefore you eat more

The fact is:

Do not believe this myth or you'll start skipping a workout here and there. The truth is that working out actually suppresses your appetite. If you wonder at the truth of this statement, it might be because your post-workout thirst mimics hunger (when you're dehydrated), so you thought you were hungry.

Drink some water and it will not only quench your thirst, but quench your hunger pangs as well.

Motivation bonus: The best thing about working out is that it boosts your metabolism so you burn calories and fat over a longer period of time.

2. Belly Fat Burning Myth: Your cardio workout only burns calories after about 15 minutes

The fact is:

Your body is burning calories around the clock, whether you're sitting, sleeping or exercising. However, after the first 15 minutes or so of your workout, your body switches to fat as a fuel source.

Motivation Bonus: Weight loss is extremely dependent on burning calories. You burn less fat if you run for twenty minutes, but you'll burn more calories than if you go on a long walk. The quick answer is to always choose the workout that burns more calories. But more than anything, just keep moving.

3. Belly Fat Burning Myth: High Protein diets help you lose weight

The fact is:

Instead of focusing on any one food, choose a balanced diet rich in lean protein (it helps you feel full longer and it also helps to balance your blood sugar, giving you energy for longer periods of time). Include carbohydrate rich foods like fruits, vegetables and whole grains, drink lots of water, add exercise, and you'll burn fat and keep it off. Add some of the super foods, natural fat burning remedies, and detox tea too.

Motivation Bonus: Extremely the key to fat burning and weight loss is to burn more calories than you consume.

Belly Fat Superfoods

Superfoods are whole foods (unprocessed) that are naturally high in nutrients and phytochemicals (give foods their color and scent) that may offer health benefits.

Here is a list of some of the best Superfoods to add to your diet to maintain your health.

Are the botanical family that includes leeks, onions, and garlic, share many memorable hits. They help lower blood pressure and cholesterol levels. Research suggests that they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties to help ward off illness-causing bacteria.

The pigment betacyanin (a phytochemical) gives beets their distinct color, but more than that, it is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate which guards against birth defects, colon cancer, and osteoporosis. They are also high in fiber and beta-carotene.

Fresh or frozen, blueberries are high in antioxidants which combat the damage done by inflammation. Anthocyanins (a phytochemical), the natural plant compounds that give blueberries their deep color, may have anti-diabetic effects as well and new research suggests blueberries might protect the heart.

Canned Salmon
King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much.

Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to food can keep you feeling steady and satiated.

Cruciferous Vegetables
Cabbages, cauliflower, broccoli-contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers.

Dark Chocolate
Ahh, yes. Fernando is so right. Dark chocolate can make or break your day. But why? High antioxidant levels make dark chocolate a perfect indulgence. It's also high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and bless you with hydrated, smooth skin. Research also shows that natural ingredients in dark chocolate bear a striking similarity to a widely used mood-stabilizing drug. A 1 oz. dose of chocolate a day is now officially the doctor's order.

Dark, Leafy Greens like spinach, seaweeds, kale, and swiss chard are excellent source of iron, vitamin A, and lutein for eye health. Best of all, they are loaded with omega-3s.

Flaxseed Omega-3 fatty acids are becoming increasingly popular nutrition buzzwords, and for good reason! Research has revealed that they speed up cell metabolism and reduce inflammation in the body, thereby reducing triglyceride levels and lowering blood pressure. Caution: as our bodies are unable to break down the husk of a whole flax seed, use ground flaxseeds.

Hotties: Black Pepper, Cayenne, Ginger That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiac effect. Caution: avoid consuming them if you're bothered by hot flashes.

Miso a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc which helps the immune system function properly.

Seaweed (Hijiki, Wakame, Kelp, Nori)
Think of eating seaweed as going directly to the source-this is where fish get THEIR Omega-3's. Why not skip the fish and go straight to the seaweed? Seaweeds contain nutrients commonly found in green, leafy vegetables AND with most minerals found in the ocean giving them a one-two punch. They're also full of magnesium, which may prevent migraines and asthma attacks.

Spelt like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper.

Sweet Potatoes whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health, and boost immunity. They're rich in beta-carotene (thought to lower breast cancer risk) and vitamin A (may reduce the effects of smoking).

Turmeric used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory. Reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.

Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids which lower LDL (bad) cholesterol, and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Whole Grains
Do not eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great-nutty, buttery, earthy. And that, in turn, may actually help you to not overeat. One study found that people feel fuller after eating buckwheat than after eating other grains.

Detox Tea

Detox tea not only will remove toxins from your system but it will also increase your metabolism and you will lose belly fat by cleansing your body.

Good Luck on Your Weight Loss Journey!

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Top Tips That Help You Accomplish Weight Loss Goals

If you have been trying hard to lose weight but have not been successful so far, then read on to know about a few simple weight loss tips and tricks that will surely take you closer to your weight loss goal.

Set a specific goal

Setting achievable weight loss goals are important. Set a specific goal which is attainable. For instance, setting a goal to run the treadmill for 30 minutes is more specific as compared to setting a vague goal of performing cardio every day. Also, setting a realistic goal which makes you lose 5-10 percent of your total body weight is suitable.

Eat Wholesome Food

Instead of eating food out of a can, tins, cartons, and pouches, eat natural and fresh produce. The reason for the same is that foods are loaded with chemicals which slows down weight loss and can lead to health concerns such as hormonal imbalance. To avoid all this, it is better to eat freshly cooked food within a few hours after it has been made.

Stop Eating When 80% Full

The main cause of concern for many dieters is that they do not know when to stop. You can keep eating till you are full and then feel sluggish and bloated. To avoid this and to train your body, stop when you are 80% full. By doing this, you will be able to eliminate craving for extra food as well.

Drink Water before Each Meal

It is scientifically proven that drinking water before each meal is helpful in cutting down on the number of calories consumed. Water satiates hunger which may help you in not eating excess quantities of food during a meal.

Moreover, a glass of water is much better than consuming a glass of your favorite cola which has a few hundred calories. Apart from helping you in weight loss, water also helps in improving the texture of your skin.

Dehydration can cause dryness and dullness of skin and water keeps it hydrated and imparts a glow. Less water consumption can also cause a decline in energy levels which is why water is essential to help you in achieving your weight loss goals.

Avoid Sugar and Sugary Drinks:

It is common knowledge that sugar, when consumed in high amounts, can cause weight gain. Studies indicate that liquid sugar present in beverages can cause accumulation of fat. It is therefore advisable to consume minimal amounts of sugar. Packaged fruit juice and beverages also contain high amounts of sugar therefore, they should also be avoided.

Eating Fruits at the Right Time

Munching on some fruit between meals is a good way of bringing you closer to your weight loss program. Fruits are low in calories and contain various nutrients. When you eat fruits, your system secretes special enzymes to digest them. Due to this, one must make sure that fruits are consumed at least an hour before a meal. Inability to do this causes sugar in fruits to mix with those in the meal thereby causing it to convert in higher amounts of fat. Consumption of fruit after a meal, especially a dinner, can result in increased blood insulin levels.

Exercising: Fast Path to Weight loss

Needless to say, exercising is one of the best ways to burn fat. It helps you in reaching your weight loss goals by burning calories and increasing the levels of your energy expenditure. This, in turn, results in a good amount of fat loss. However, moderate level of activity is recommended. The following weight loss tips will help you plan your exercise schedule better.

Work out right after you get up in the morning. By doing this, you will be able to get done with it first thing in the morning.

Walking or jogging helps in burning 100 calories per mile and every 35 miles walked helps you in losing a pound of fat.

Use strength training for 20 minutes a day to help you tone your entire body.

Interval training includes alternative exercises done for a certain span of time. This involves running for a few minutes alternated with walking for the same span. By doing this, you can burn more calories and fat in a short time span.

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10 Top Exercises for Burning Stubborn Stomach Fat

Our changing lifestyle has changed and like that our food habits have also changed a lot. Noodles, pasta, bread and burger, pizzas have replaced grains, cereals and vegetables, which are the actual needs of our body. We tend to develop belly fat, which has become quite common in men as well as women these days.

If you are also looking for reducing your stubborn belly fat and have failed many times earlier then have a look at these simple but effective 10 exercises which can give you a real result in combination with the right diet and lifestyle. Let's start …

  1. Classic Crunches – Abs- crunches can never be ousted from fat reducing exercises club. Lay down straight, put your hand on the back of the head and try to lift your upper torso without looking for any help. Start with low numbers and increase it gradually day by day.
  2. Bicycle exercise – Lie down and put your hand back of your head. Slowly run your legs as you paddle a cycle. Do this for 5 minutes on your first day and then increase your timing gradually. This exercise burns fat around your waist and strengthens your leg muscles.
  3. Walking – If you walk for at least 30 minutes, even four days a week, it's going to reduce your weight and your belly fat effectively. It improves your body strength and immunity.
  4. Running – Running every day for even 2 km on your tread meal or outside your home will make your body firm and improve your posture. It improves blood flow and tightens muscles.
  5. Reverse Crunches – It involves touching your forehead with your knees. Put your hand behind the head and try to repeat as much as you can. This is considered one of the best exercises for losing belly fat easily and speedily.
  6. Vertical Leg Crunch – These involve lifting your leg, bending it from knees and then without putting it back on floor repeat it by moving up and down your legs. It puts pressure on your belly, waist and thighs making them more firm and strong.
  7. Toe touch – Now this easy one. Lie down and raise your legs in 90 degrees. Lift your upper torso and try to touch your toe without bending your legs. This exercise will certainly give you back your flat belly.
  8. Jumping Planks – Come into your plank position. Without lifting your hand try to jump out to sides in a clockwise direction, but holding your legs together. It strengthens your muscle around thighs and belly.
  9. Stomach Vacuum – Put your body down on your hands and legs just like a cat position. Inhale loosing your abdomen and exhale tightening your abdomen. Hold in your position for 10 seconds and concentrate on your breathing.
  10. Bending side-to-side – Stand straight and keep your hands to the side of your waist. Bend to the left side as much as you can till you feel stress at your right side. Keep your body intact in that position for 3 minutes. Repeat it with your right side.

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Weight Loss – Can You Gain Weight Eating Healthy Foods?

Do you often feel as though you are eating as healthily as you possibly can, but yet you are still gaining weight? Are you fed up and frustrated with dieting because nothing seems to help you reach the weight you desire? â € ¨If so, it is understandable you would be frustrated. Eating healthily takes work, and when you are fighting food cravings, you want to know you are getting something out of it.

Here is what to know about this issue …

1. Healthy Foods Still Contain Calories. First, note healthy foods still do contain calories, and that is why it is possible to gain weight eating them. If you eat too many healthy foods, you still can have the issue of taking in more energy than you burn off over the course of your day and that is what causes you to gain weight.

To lose weight, you need to do one thing: burn off more calories than you consume. It has nothing to do with eating healthily or not. It is easier to lose weight generally speaking if you eat healthily because those foods tend to be more satisfying, but this is not always the case.

2. Calorie Dense Healthy Foods Should Not Be Eliminated. Next, note calorie den foods should not be eliminated from your diet plan. Sure, you should restrict the high-calorie dose ones like nuts, oils, avocados, and so forth. Eat smaller servings of these items but still include them because they provide you with a wealth of proper nutrition.

3. Using Volumetrics Is Key. Finally, also note volumetrics is key if you want to lose weight while eating healthily without calorie counting. Volumetrics has been proposed as being an innovative way of appetite control

This is mainly eating foods that contain few calories for how much of the food you can eat. For instance, take popcorn. You can load up and eat five cups of popped plain popcorn for about 100 calories. Eat the same amount of potato chips, however, and you would easily 750+ calories. And remember foods, for example fruit or soup, hold a lot of water and have a low density. That is, has few calories per pound.

If you focus on this while trying to lose weight, you will find your journey is more comfortable and satisfying.

So keep these points in mind. You definitely should be eating healthy, but there is more to losing weight than just this alone.

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How Many Steps In A Day (Lose/Maintain Weight)

Thank you guys for landing on this page “How Many Steps In A Day”. You landed in a right place. In today's article, I will discuss how many steps to take in a day to maintain a balance and a healthy physique. Not only we will discuss steps in a day but also most related topics like how many steps to lose weight, how many calories are burned by taking this steps etc for balanced physique through which we can achieve good health internally and externally. So let's start.

How Many Steps In A Day For Regular Fitness

Nowadays, the world is changing and it's all about computerized work and online working, so what is happening, we tend to relax more at home and be in our own comfort zone all the time. Most people do not have the time to go the gym and exercise daily. They always find ways about how they can stay fit without investing much time.

First of all, we will start with how many steps a normal person would take who do not have any physical goal like example, a physical goal of losing weight etc, a healthy person who just wants to go park in the morning and walk daily and regularly for basic healthy lifestyle who only wants to be fit and want to keep his body in working state which is very important to maintain.

A person who just wants to be physically fit must take minimum-to-minimum 1500-2000 steps in a day which is approximately about 1-1.5 km (or 1 mile). By taking that many steps in a day, you will burn 100-150 calories which is a good thing. And actually, it will not take much of a time to walk 1-1.5 km. It takes approximately 30-40 minutes to cover that much distance.

You can walk anytime when you feel that you have plenty of time left. Walking is the easiest task to go through which can make you fit. Start with walking 1 km on the first day and just like that slowly and gradually increase the distance to 2 km daily within a month or two.

I recommend walking in the mornings is best. And if it's possible, walk on the grass bare feet and where there are lots of trees nearby. That atmosphere will nourish your body with clear air without any pollution. Because has been seen that there is most pollution on mornings.

How Many Steps Daily For Weight Loss

Now, this is the second category who have a physical goal of losing weight. Losing weight can be a challenge if you want to lose it through walking daily in the morning. Because there are so many aspects involved in losing weight. So let's face the truth, you need to adjust your nutrition which is the biggest challenge people face. They are unable to make changes in their nutrition.

People who want to lose weight often resist changing their existing diet which makes it difficult for them to lose weight, so be that person who accepts change. People go to the gym and train so that lose some weight, but if you do not want to go to the gym, it's completely OK, but from then you need to develop some patience within. Yes, you will lose weight definitely and for sure.

You need to follow a strategy which will help you to see changes really fast. So what is the strategy to follow? let us understand.


You need to walk 3-4 km daily ie nearly 2-2.5 miles. 4000-4500 steps in total to cover early in the morning. As I said earlier, we do not need to walk 4000 steps on the first day. On the first day, walk 2000 steps and then slowly and gradually increase your steps to 4000 within one month or after. It will take 80 to 110 minutes, around 1.5 hours.

One most important thing to remember is that, as when you walk that much, you will for sure burning a lot of calories. So we need to increase protein intake so that our body only loses the extra fat content which is stored in our body in the means of undigested energy. Sources of protein like eggs (whites), fish, protein powder etc. must be increased but make sure that the overall calorie intake must be less than the maintenance limit.

That's it guys from this article “How Many Steps In A Day (Lose / Maintain Weight)”. I hope you got the information and If you find value in the content I put up, then be sure to share it with that person who wants to maintain a healthy lifestyle through walking daily. And my mission to provide useful content can be served.

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Type 2 Diabetes and Weight Loss – Your Ability to Resist Hunger Determines Weight Loss Success

Why is it common to hear people say they are looking for shortcuts to a leaner body? To be fair, we all want to save time, be more efficient in our efforts and see quick results. There is no shame in that, so we are not blaming you for anything.

However, the next question if you have been looking for a shortcut becomes how you are looking for them. Which options are you experimenting with or exploring? While the results may be the same, the means are very different. Even if it is not ideal to go on a crash diet for quick results, it sure beats taking a pill or formula that might not prove useful and could harm your health in the process.

But we digress. Ultimately, if you intend to lose weight, then you need to do what is sustainable. That often means no shortcuts, so you can not count on those. You can, however, rely on your ability to resist hunger, as a tool for weight loss success. Better yet, it is something you already have, so there is no need to waste your time searching for it. What makes us stop eating does not seem to be the number of calories we take in or the number of carbohydrates or protein. It is the weight of the food we consume.

Even if you do not realize it, you can and are fully able to resist and control your appetite. And this is the key to weight loss success. Think about it. It is no secret eating fewer calories is what you need to do to lose weight. You have to eat a reasonable amount of food: otherwise, you would be undertaking a crash diet, and that does not bode well at all. Resisting your hunger does not mean you need to take it to extremes. All youought to do is not eat when you probably should not, so when you do, it is because you are hungry.

Think of it as feeding your body what it needs, when it needs it, rather than feeding your appetite what it craves and when it wants. It is not easy to resist those hunger pangs, we know. But if you establish some structure for your clothing pattern, then it can be a manageable feat. For instance, planning to eat two meals a day with nothing in between, with a timing that makes the window between them bearable, is an excellent idea which can bring you results. As long as you are not overeating, you will make progress this way in no time.

But again: do not forget the importance of resisting your hunger when you should. Controlling your appetite is a critical ingredient for weight loss success.

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What Is Body Cleanse Tea and Should You Consider Using It?

Body Cleanse Tea Review

What is Body Cleanse Tea?
Body Cleanse tea is also called detox tea and it is an all natural way to remove toxins from your body. Not only can these teas be used to eliminate toxins but it is often used to help lose weight. Each company has their own unique recipe that allows the body to eliminate toxins safely and effectively. Each tea uses a combination of natural herbs to achieve these detox and weight loss benefits. Many celebrities have been singing the praises of these teas and how much they work.

How does Body Cleanse Tea work?
Most of these teas are consumed 2-3 times a day. Most of these teas are extremely affordable and only two tea bags are used to produce up to one week of tea. You just simply brew the tea. The best way is to brew the tea and let it sit overnight. You then pour the body cleanse tea in a pitcher. You can drink the tea hot or cold. The good news is that you only have to prepare the tea once for the entire week which is so helpful if you have an extremely busy schedule. It is very convenient and it is easy to take to work, school, or the gym in your favorite water bottle.

Why You Should Consider Using Body Cleanse Tea
The most important benefit of this type of tea is to safely lose weight and to eliminate toxic chemicals from your body. Our food is highly processed and has a lot of artificial ingredients that causes these toxins to build up in our bodies. Some additional benefits:

-You will notice a difference in a matter of days
-This tea will cleanse your body even after drinking alcohol and eating
-Will reduce and eliminate water water
-Improves Your Skin
-Increases Your energy
-Aids in digestion
-Relieves Constipation
-Has antiviral properties
-Will rehydrate your body
-Reduces bloating

There are several teas on the market. Please keep in mind that these teas are designed to work with your healthy diet and exercise routine. Please do not expect to eat junk food and indulge in fatty foods and notice a difference. If you have been thinking about cleansing your body and trying to figure out a way to safely eliminate water water try a body cleanse tea.

Cheers to your weight loss or detox journey!

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Type 2 Diabetes and Weight Loss – How To Slash Your Calories At Breakfast

If you are looking to lose weight, reducing your calorie intake is going to be an obvious must. Nothing is going to be more important than you are taking in fewer calories than you use because that is what ensures weight loss takes place.

Cutting back on foods high in sugar and processed fats will go a long way towards trimming excess calories from your diet. Breakfast is a great place to start. There are steps you can take at breakfast to make your calorie intake lower, allowing you to get away with less so you can slim down faster.

Curious to know more? Try one of these …

1. Swap Nut Butter For Fat-Free Cream Cheese. First, consider swapping out some of the nut butter you may serve with your meal for fat-free cream cheese instead. As long as you get the fat-free variety, you will be taking in several few calories and even get a couple of grams of protein as well.

Compare this with nut butter, which contains about four times the calories, and you can see the difference it makes.

2. Go For Toast Rather Than A Bagel. Bagels are one of the worst bread products you could eat where calories are concerned, but still something many people to go for time and time again. Loaded with carbohydrates, they will spike your blood sugar levels and drive up your calorie score in a hurry.

Instead, try a slice of toast. One slice of toast contains less than half the calories of a bagel. Opt for Ezekiel bread for the most wholesome option.

3. Keep That Egg Yolk. When looking at eating eggs, do not be so quick to ditch the yolk. Eating the yolk may seem counterintuitive since the yolk is what contains most of the calories, but this is what will help to keep your hunger level in check. In turn, this will help to prevent overeating later in the day.

Try one whole egg with five egg whites. It will be enough to keep you feeling full and satisfied for hours.

4. Ditch The Juice And Eat Whole Fruit Instead. Finally, do not let yourself go in for fruit juice. Fruit juice is just a calorie landine that does not offer much in the way of nutrition. What should you drink? Water plain or with a wedge of lemon is the best choice since it is calorie free.

If you want to be healthy, opt for real fruit. Fruit in its natural form will give you some of the fiber your body needs. Suggested daily fiber intake is around 30 grams a day.

Keep these tips in mind and lighten up your breakfast. When you start your day right, it becomes much easier to keep eating healthily for the rest of the day.

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Effective Ways To Lose Weight With Fat Burning Foods

Losing weight can frequently be challenging to somebody who is not accredited to consume the right fat burning foods for lowering the body's toxin level.

It is essential to discover all you can about reducing weight so you can do it safely and successfully.

Here are some fantastic and reliable ways to incorporate in your weight loss guide so you will slim down:

– Purchase smaller plates and bowls to decrease the amount you're eating.

You can deceive your mind into believing you're eating a big part of food if the plate it's on is full.

This is likewise a fantastic idea for getting your household to join you in consuming less – they will not even know you're doing anything in a different way!

Always Keep a Keen Eye on the Fat Burning Fruits and other Foods

– An excellent idea is to pour a protein shake over a bowl of dry oats.

When people think about oatmeal, they probably think about prepared oatmeal, but that's not the only seat at the table for how to eat oats.

With a small protein shake over oats, you'll have yourself a well-balanced ideal breakfast to start your day on the right track.

– To help stay motivated consider an online weight reduction forum.

There are lots of great sites readily available to help you in your journey, and some sites even offer things like complimentary food and workout journals and dishes.

You not only get the assistance of like a neighborhood pro that knows what you are going through, you likewise have access to a variety of tools to help along, and in the comfort of your own home.

– Lose weight more easily by making small changes in your daily life.

Once the initial burst of motivation wanes, making sweeping configurations can be difficult and frustrating to preserve.

Previously I discussed as well, is it obesity surgery or natural ways to shed pounds the best option for you?

Small changes should be part of your weight loss guide and can more quickly become habitual while adding up to healthy slimming down.

One little change you can start with that heart doctors suggest is rather than taking the elevator take the stairs wherever possible.

Do not enable the numerous different contrasting reports of ways to drop weight to confuse you and only make you discouraged and never getting anywhere.

If you stay focused on decreasing your calorie consumption in addition to continue having routine workout, you will discover that your body is slimming down at a very decent and healthy rate which will lead you to success.

In order for the quickest way to lose weight is to be consistent with enjoyable exercises as part of your day.

Research studies show that individuals who do consistent activities such as cycling or taking long walks or even power walking or jogging, for just a few hours a week tend to be consistent on their dieting goals.

Do not damage or wear down your body, emotionally or physically, as this can result in failure for your goals.

If you have an injury, – It's fine to slow down.

Find an alternative exercise that you can do easily while the injury heals, and figure out why if you are psychologically drained.

Hey, there's nothing wrong with taking a break once in a while if you feel you've been pushing yourself far too hard slowly.

If you understand what you are doing and you stick to a weight loss guide or plan, losing weight can be easier than you thought.

If you stick to it, you will see that the enjoyable exercise you need to do and the fat loss diet plan you've chosen to commit to, will prove successful.

I like to suggest searching the net for further ideas and the ways to lose weight to get you started and keep you inspired, so you'll start to see small success turn into bigger ones.

To happy dieting!

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20 Scientifically Approved Ways to Lose Weight Naturally

You might be tired because of scrolling on your web pages all day searching for a natural weight loss plan that is convincing enough to follow. But all you found was the same content on every page asking you to focus on diet and exercise.

However, here we are not going to tell you all the things you already know. Now, we are going to discuss some scientifically approved ways to lose weight naturally so that you can be persuaded enough to make a try. So, not wasting much of time, let us discuss them:

1. Healthy Food All the Way

When you are on a weight loss spree, just eating the healthy foods is not enough. You also need to focus on stocking, ie, you need to stock up on healthy food so that you or your family family member is not hogging on unhealthy food.

Various studies have shown that family's environment, such as the stocked-up food affects eating habits and weight changes in family members.

The family environmental factors have also been liked with obesity and other problems associated with it.

2. Say No to Processed Foods

When we start a diet plan, one of the most confusing things is choosing between what to eat and what not to eat. This confusion can be seen when people try choosing between fats and sugars and get confused with all the facts and theories, seriously affecting their diet plan.

But, the truth is neither fats nor sugars can affect your weight loss program until they are natural. The problem starts when you consume processed sugar or fat and this is what causes weight gain and problems like obesity.

3. Add Protein to Your Diet

You may have read that a protein rich diet can help you with weight loss. But, did anyone explain why? Why a protein rich diet can be an effective way to lose weight?

Well, when you consume a diet high in protein, the metabolism of your body increases in order to break it down. This increase in metabolism also helps in burning calories, thus playing a critical role in weight loss.

4. Stay Hydrated

If you drink enough water and keep your body hydrated, you can achieve your weight loss goals a lot faster. Studies have shown that drinking water can help in burning more calories, so carry your bottle with you all the time and stay hydrated.

Not just this, drinking water before consuming meals can also help in limiting the calorie intake, thus helping with the whole weight loss plan.

5. More Fruits and Veggies

If you stop eating all the junk and start meal prepping and carry healthy fruit and vegetable salads with you, there are possibilities that you achieve your weight loss goals faster. Even scientific studies have proved that adding fruits and vegetables to your diet can help you lose weight faster and counter obesity.

This is fruits and vegetables are not only stuffed with nutrition and fiber, but also have a low energy density. This means that you can consume large servings to fulfill your hunger without consuming high calories.

6. Limit the Carb Consumption

As we have already discussed the impact of sugars and fats on body and we have understood that what matters is the quality of the nutritious content. But, studies have shown that following a low carb, ketogenic diet can help with the weight loss process.

Not just this, a low ketogenic diet can help in increasing the good cholesterol (HDL) in blood and helps in reducing the risk of health problems such as high blood pressure (hypertension) and atherosclerosis.

7. Increase the Fiber Intake

Fibers are a type of carbohydrate that are indigestible by body. You can find fiber in various fruits and vegetables.

There are two kinds of fiber, ie, soluble and insoluble. Soluble fibers on one hand can help in absorbing the water in the stomach and provides a sensation of fullness. This helps in decreasing calorie intake, so helps with the weight loss program. Also, insoluble fiber helps in clearing the digestive tract and promotes the movement of the stool bulk through the intestine.

Consumption of high fiber foods such as broccoli, split peas, lentils, artichokes, avocados, oatmeal, barley, etc. can help you with weight loss and can promote the health of the digestive tract.

8. Proper Sleeping Cycle

Studies have shown that people who do not sleep enough are at high risk of obesity. To be accurate, sleep is important if you want to lose weight. Not only this, it prevents from future weight gain.

But why sleep affects body weight? Well, sleep deprivation affects hunger hormones, thus increates appetite, causing weight gain.

9. Add Some Spice to It

Weight loss is not just about eating fruits and vegetables, you can add some spices to your weight loss plan and make it tastier. There are various spices that can be added to your diet to help you with weight loss, some of these are turmeric, cumin, chili peppers, jalapeños, etc.

These spices can help in boosting metabolism, so helps in burning more calories and often promotes weight loss. Also, some spices can also help in suppressing the appetite, thus limiting the calorie consumption, which in turn leads to weight loss.

10. Try Probiotics

Probiotics are living microorganisms such as bacteria that when consumed are beneficial for health. They are essential for the health of the digestive system, heart, and even have weight loss benefits.

But, the question is why are probiotics helpful for weight loss? Well, various studies have shown that obese people have different gut microbiome as compared to that of normal people. Well, consuming probiotics can help in maintaining healthy gut bacteria, thus helping in preventing obesity.

Not just this, they can help in inhibiting the absorption of fat by the body and also suppresses appetite that can lead to weight loss.

11. Coffee and Green Tea

Well, these two are the most effective ingredients to lose weight. You can find these two everywhere whenever you try to search for a weight loss diet. But do you know why are they effective? How do they help with weight loss?

What makes green tea and coffee effective is their antioxidants constituent. Antioxidants are not only effective for fighting the free radical damage but can also promote weight loss. Consuming green tea or coffee can help in burning the calories at a faster rate and promote weight loss.

12. Use Coconut Oil in Place of Your Regular Cooking Oil

When following a weight loss program, you not only need to change your eating habits, but also have to make changes in your eating habits too. The first thing you need to change is to replace your regular cooking oil with coconut oil and use it for cooking.

This is because coconut oil contains high amount of a fat known as medium-chain triglycerides. These fats can help in boosting metabolism while minimizing your calorie consumption. This allows the body to burn more calories than consumed, so helps in losing weight. Also, coconut oil has been scientifically proven to treat belly fat.

13. Do not Miss Eggs

All all the foods discussed above, eggs hold an important place in weight loss diet. They are one of the most effective weight loss foods. Why? Because they are not only low in calories, but also contain a good amount of protein and are loaded with nutrients. Moreover, they are pocket friendly and can help you save money while on weight loss routine.

So, if you are setting up a weight loss diet, do not forget to include eggs in the breakfast, because what can be better than a food that can provide you a great amount of protein, help with weight loss, and can also save some money.

14. Track Your Calorie Intake

When you are following a weight loss plan, it is important to keep an eye on the calories you are consuming. By keeping a track of the calories you are consuming, you can make proper weight loss diet plan according to your dietary needs.

There are various ways you can keep track of your calorie consumption. You can either use a food diary note down the number of calories you consume daily or take the pictures of the food you eat. Also, as we all own a smartphone these days, we can even use some mobile application to track our calorie consumption.

15. Eat Slow!

When you eat fast, you consume calories faster than your body responds to it. This leads to high calorie consumption even before your body signals that you are full. Also, it is scientifically proven that people who eat at a faster rate are more likely to suffer from obesity as compared to slow eaters.

Also, when a person eats slowly, they consume less calories and also boosts the release of hormones associated with weight loss.

16. Add Some Whey Protein

This modern life style has made us so busy that we do not even have time to eat properly. This is the reason why we are not able to fulfill the nutrition requirement of our body. So, if you are not able to consume enough protein every day, the best option is to include whey protein in your diet. You can simply buy a bag (or jar) of whey protein from market and consume as per the guidelines stated on the package.

Studies have shown that if you replace natural calories with whey protein, it can help in weight loss while boosting the lean muscle growth in body. However, you have to carefully read the nutritious composition of the protein before buying it, as there are times when they contain some added sugars or additives that are harmful for health.

17. Do not Let the Food Addiction Take Over

There are many people around the world who eat food not because they are hungry, but because they are added to it. Food addiction can be described as irresistible desires that involves changes in the brain chemistry. A person with food addiction can not resist eating certain foods which often leads to problems such as obesity.

There are many people around the world who are suffering from some kind of food addiction. Also, this is one of the major causes of obesity in people around the world. So, if you are suffering from any kind of food addiction, the best treatment is to seek professional help as soon as possible.

18. Exercise is Important

One of the most important part of a weight loss schedule is workout. This means if you are on a workout plan, besides the diet, you also need to focus on exercises that can help you lose weight. So, let us discuss some:

Cardio: These are exercises that can increase your heart rate and can also help you burn calories and lose some weight. Well, every physical movements that involve voluntary movements of muscles such as walking, running, cycling, stairs climbing, etc. is cardio. Studies have proven that cardio can help in prevention against heart disease and also has weight loss benefits.

Resistance Training: It is important to build some muscles mass. This is because when you are on a diet plan, you lose some muscle mass, and the loss of muscles is linked with slow burning of calories. Thus, resistance training can help in maintaining muscle mass while you are on a diet and can help you look and feel much better.

19. Concept of Mindful Eating

Mindful eating is a concept that focuses on increasing an awareness about eating. If you focus on mindful eating, it will help you establish control on your food choices and improve your consciousness about hunger and satiety. This can help in establishing a healthy eating habit.

Studies have shown that mindful eating have positive effects on eating behavior, weight, and stress of the people who are suffering from obesity. It has also been beneficial for people who involve in emotional eating or binge eating.

20. Lifestyle Changes

Weight loss is not just about focusing your entire life on getting those extra pounds off your body. If you absolutely focus on diet and exercise, there will come a time when you'll get bored of it and stop focusing on losing weight.

Thus, it is important to not only focus on weight loss, but to aim for having a healthy body. This can help in keeping up with the weight loss plan for a longer time and assuring long-term health.

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A Powerful Tool For Weight Loss & Diabetes: Intermittent Fasting

First of all, fast is not starvation. Starvation is the involuntary absence from eating forced upon by outside forces; this happens in times of war and famine when food is scarce. Fasting, on the other hand, is voluntary, deliberate, and controlled. Food is readily available but we choose not to eat it due to spiritual, health, or other reasons.

Fasting is as old as mankind, far older than any other forms of diets. Ancient civilizations, like the Greeks, recognized that there was something intrinsically beneficial to periodic fasting. They were often called times of healing, cleansing, purification, or detoxification. Virtually every culture and religion on earth practice some rituals of fasting.

Before the advent of agriculture, humans never ate three meals a day plus snacking in between. We ate only when we found food which could be hours or days apart. Here, from an evolution standpoint, eating three meals a day is not a requirement for survival. Otherwise, we would not have survived as a species.

Fast forward to the 21st century, we have all forgotten about this ancient practice. After all, fast is really bad for business! Food manufacturers encourage us to eat multiple meals and snacks a day. Nutritional authorities warn that skipping a single meal will have dire health consequences. Overtime, these messages have been so well-drilled into our heads.

Fasting has no standard duration. It may be done for a few hours to many days to months on end. Intermittent fast is an eating pattern where we cycle between fasting and regular eating. Shorter fasts of 16-20 hours are generally done more frequently, even daily. Longer fasts, typically 24-36 hours, are done 2-3 times per week. As it happens, we all fast daily for a period of 12 hours or so between dinner and breakfast.

Fasting has been done by millions and millions of people for thousands of years. Is it unhealthy? No. In fact, numerous studies have shown that it has unhealthy health benefits.

What Happens When We Eat Constantly?

Before going into the benefits of intermittent fasting, it is best to understand why eating 5-6 meals a day or every few hours (the exact opposite of fasting) may actually do more harm than good.

When we eat, we ingest food energy. The key hormone involved is insulin (produced by the pancreas), which increases during meals. Both carbohydrates and protein stimulate insulin. Fat triggers a smaller insulin effect, but fat is rarely eaten alone.

Insulin has two major functions –

  • First, it allows the body to immediately start using food energy. Carbohydrates are rapidly converted into glucose, raising blood sugar levels. Insulin directs glucose into the body cells to be used as energy. Proteins are broken down into amino acids and excess amino acids may be turned into glucose. Protein does not unnecessarily raise blood glucose but it can stimulate insulin. Fats have minimal effect on insulin.
  • Second, insulin stores away excess energy for future use. Insulin converters excess glucose into glycogen and store it in the liver. However, there is a limit to how much glycogen can be stored away. Once the limit is reached, the liver starts turning glucose into fat. The fat is then put away in the liver (in excess, it becomes fatty liver) or fat deposits in the body (often stored as visceral or belly fat).

Therefore, when we eat and snack throughout the day, we are constantly in a fed state and insulin levels remain high. In other words, we may be spending the major of the day storing away food energy.

What Happens When We Fast?

The process of using and storing food energy that occurs when we eat goes in reverse when we fast. Insulin levels drop, prompting the body to start burning stored energy. Glycogen, the glucose that is stored in the liver, is first accessed and used. After that, the body starts to break down stored body fat for energy.

Thus, the body basically exists in two states – the fed state with high insulin and the fast state with low insulin. We are either storing food energy or we are burning food energy. If eating and fasting are balanced, then there is no gain gain. If we spend the majority of the day eating and storing energy, there is a good chance that overtime we may end up gaining weight.

Intermittent Fasting Versus Continuous Calorie-Restriction

The portion-control strategy of constant caloric reduction is the most common dietary recommendation for weight loss and type 2 diabetes. For example, the American Diabetes Association recommends a 500-750 kcal / day energy deficit coupled with regular physical activity. Dietitians follow this approach and recommend eating 4-6 small meals throughout the day.

Does the portion-control strategy work in the long-run? Rarely. A cohort study with a 9-year follow-up from the United Kingdom on 176,495 obese individuals indicated that only 3,528 of them succeeded in attaining normal body weight by the end of the study. That is a failure rate of 98%!

Intermittent fast is not constant caloric restriction. Restricting calories causes a compensatory increase in hunger and worse, a decrease in the body's metabolic rate, a double curse! Because when we are burning fewer calories per day, it becomes increasingly harder to lose weight and much easier to gain weight back after we have lost it. This type of diet puts the body into a “starvation mode” as metabolism revs down to conserve energy.

Intermittent fast does not have any of these drawbacks.

Health Benefits Of Intermittent Fasting

Increases metabolism leading to weight and body fat loss

Unlike a daily caloric reduction diet, intermittent fasting increases metabolism. This makes sense from a survival point. If we do not eat, the body uses stored energy as fuel so that we can stay alive to find another meal. Hormones allow the body to switch energy sources from food to body fat.

Studies demonstrate this phenomenon clearly. For example, four days of continuous fast increased Basal Metabolic Rate by 12%. Levels of the neurotransmitter norepinephrine, which prepares the body for action, increased by 117%. Fatty acids in the bloodstream increased over 370% as the body switched from burning food to burning stored fats.

No loss in muscle mass

Unlike a constant calorie-restriction diet, intermittent fasting does not burn muscles as many have feared. In 2010, researchers looked at a group of subjects who underwent 70 days of alternate daily fasting (ate one day and fasted the next). Their muscle mass started off at 52.0 kg and ended at 51.9 kg. In other words, there was no loss of muscles but they did lose 11.4% of fat and saw major improvements in LDL cholesterol and triglyceride levels.

During fasting, the body naturally produces more human growth hormone to preserve lean muscles and bones. Muscle mass is generally preserved until body fat drops below 4%. Therefore, most people are not at risk of muscle-wasting when doing intermittent fasting.

Reverses insulin resistance, type 2 diabetes, and fatty liver

Type 2 diabetes is a condition where there is simply too much sugar in the body , to the point that the cells can no longer respond to insulin and take in any more glucose from the blood (insulin resistance), resulting in high blood sugar. Also, the liver becomes loaded with fat as it tries to clear out the excess glucose by converting it to and storing it as fat.

Therefore, to reverse this condition, two things have to happen –

  • First, stop putting more sugar into the body.
  • Second, burn the remaining sugar off.

The best diet to achieve this is a low-carbohydrate, moderate-protein, and high-healthy fat diet, also called ketogentic diet. (Remember that carbohydrates increases blood sugar the most, protein to some degree, and fat the least.) That is why a low-carb diet will help reduce the burden of incoming glucose. For some people, this is already sufficient to reverse insulin resistance and type 2 diabetes. However, in more severe cases, diet alone is not sufficient.

What about exercise? Exercise will help burn off glucose in the skeletal muscles but not all the tissues and organs, including the fatty liver. Clearly, exercise is important, but to eliminate the excess glucose in the organs, there is the need to temporarily “starve” the cells.

Intermittent fast can accomplish this. That is why historically, people called fast a cleanse or a detox. It can be a very powerful tool to get rid of all the excesses. It is the fastest way to lower blood glucose and insulin levels, and ultimately reversing insulin resistance, type 2 diabetes, and fatty liver.

By the way, taking insulin for type 2 diabetes does not address the root cause of the problem, which is excess sugar in the body. It is true that insulin will drive the glucose away from the blood, resulting in lower blood glucose, but where does the sugar go? The liver is just going to turn it all into fat, fat in the liver and fat in the abdomen. Patients who go on insulin often end up gaining more weight, which worsens their diabetes.

Enhances heart health

Overtime, high blood glucose from type 2 diabetes can damage the blood vessels and nerves that control the heart. The longer one has diabetes, the higher the chances that heart disease will develop. By lowering blood sugar through intermittent fasting, the risk of cardiovascular disease and stroke is also reduced.

In addition, intermittent fasting has been shown to improve blood pressure, total and LDL (bad) cholesterol, blood triglycerides, and inflammatory markers associated with many chronic diseases.

Boosts brain power

Multiple studies demonstrated fasting has many neurologic benefits including attention and focus, reaction time, immediate memory, cognition, and generation of new brain cells. Mice studies also showed that intermittent fast reduces brain inflammation and delays the symptoms of Alzheimer's.

What To Expect With Intermittent Fasting

Hunger Goes Down

We normally feel hunger pangs about four hours after a meal. So if we fast for 24 hours, does it mean that our hunger sensations will be six times more severe? Of course not.

Many people are concerned that fast will will result in extreme hunger and overeating. Studies shown that on the day after a one-day fast, there is, indeed, a 20% increase in caloric intake. However, with repeated fasting, hunger and appetite surprisingly decrease.

Hunger comes in waves. If we do nothing, the hunger dissipates after a while. Drinking tea (all kinds) or coffee (with or without caffeine) is often enough to fight it off. However, it is best to drink it black though a teaspoon or two of cream or half-and-half will not trigger much insulin response. Do not use any types of sugar or artificial sweeteners. If necessary, bone broth can also be taken during fasting.

Blood sugar does not crash

Sometimes people worry that blood sugar will fall very low during fasting and they will become shaky and sweaty. This does not actually happen as blood sugar is tightly monitored by the body and there are multiple mechanisms to keep it in the proper range. During fasting, the body begins to break down glycogen in the liver to release glucose. This happens every night during our sleep.

If we fast for longer than 24-36 hours, glycogen stores become depleted and the liver will manufacture new glucose using glycerol which is a by-product of the breakdown of fat (a process called gluconeogenesis). Apart from using glucose, our brain cells can also use ketones for energy. Ketones are produced when fat is metabolized and they can supply up to 75% of the brain's energy requirements (the other 25% from glucose).

The only exception is for those who are taking diabetic medications and insulin. You MUST first consult your doctor as the dosages will probably need to be reduced while you are fasting. Otherwise, if you overmedicate and hypoglycemia develops, which can be dangerous, you must have some sugar to reverse it. This will break the fast and make it counter productive.

The dawn phenomenon

After a period of fasting, especially in the morning, some people experience high blood glucose. This dawn phenomenon is a result of the circadian rhythm wherebyby just before awakening, the body secretes higher levels of several hormones to prepare for thecoming day –

  • Adrenaline – to give the body some energy
  • Growth hormone – to help repair and make new protein
  • Glucagon – to move glucose from storage in the liver to the blood for use as energy
  • Cortisol, the stress hormone – to activate the body

These hormones peak in the morning hours, then fall to lower levels during the day. In non-diabetics, the magnitude of the blood sugar rise is small and most people will not even notice it. However, for the majority of the diabetics, there can be a noticeable spike in blood glucose as the liver dumps sugar into the blood.

This will happen in extended fasts too. When there is no food, insulin levels stay low while the liver releases some of its stored sugar and fat. This is natural and not a bad thing at all. The magnitude of the spike will decrease as the liver becomes less bloated with sugar and fat.

Who Should Not Do Intermittent Fasting?

  • Women who want to get pregnant, are pregnant, or are breastfeeding.
  • Those who are malnourished or underweight.
  • Children under 18 years of age and elders.
  • Those who have gout.
  • Those who have gastroesophageal reflux disease (GERD).
  • Those who have eating disorders should first consult with their doctors.
  • Those who are taking diabetic medications and insulin must first consult with their doctors as dosages will need to be reduced.
  • Those who are taking medications should first consult with their doctors as the timing of medications may be affected.
  • Those who feel very stressed or have cortisol issues should not fast because fasting is another stressor.
  • Those who are training very hard most days of the week should not fast.

How To Prepare For Intermittent Fasting?

If anyone is thinking about starting intermittent fasting, it is best to first switch to a low-carbohydrate, high-healthy fat diet for three weeks. This will allow the body to become accustomed to using fat rather than glucose as a source of energy. That means getting rid of all sugars, grains (bread, cookies, pastries, pasta, rice), legumes, and refined vegetable oils. This will minimize most side effects associated with fasting.

Start with a shorter fast of 16 hours, for example, from dinner (8 pm) until lunch (12 pm) the next day. You can eat normally between 12 pm and 8 pm, and you can eat either two or three meals. Once you feel comfortable with it, you can extend the fast to 18, 20 hours.

For shorter fasts, you can do it everyday, continuously. For more extended fasts, such as 24-36 hours, you can do it 1-3 times a week, alternating between fasting and normal eating days.

There is no single fast regimen that is correct. The key is to choose one that works best for you. Some people achieve results with shorter fasts, others may need longer fasts. Some people do a classic water-only fast, others do a tea and coffee fast, still others a bone broth fast. No matter what you do, it is very important to stay hydrated and monitor yourself. If you feel ill at any point, you should stop immediately. You can be hungry, but you should not feel sick.

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Low Carb Food You Can Include in Your Diet

Thanks to all the fitness and yoga campaigns, health has become a priority for people as it should have been long ago. Many people are taking small but sure steps towards the fitness zone, and many are already on the road to a healthy heart. Food plays an important role in maintaining your health. People now prefer food with low carbs and fat to escape the few extra Kgs. Let's take a look at what you can eat if you want both taste and health. All these foods are low in carbs and you will not put on weight by eating these.

Onions -You must be surprised to see this name on the list, but you must know that onions have only 9% carbs in them. Apart from it ,ions are also high in fiber. Onion work in many ways, as an antioxidant, improves flavor and has various anti-inflammatory compounds. Try to add in most meals.

Seafood – Rich in taste, low in carbs, Seafood is the perfect combination of taste and health. Seafood is also high in Iodine, B-12, and Omega 3 acids. The nutritional value of fish is world famous. Fish is also recommended by doctors for people with eye problems. You can also consume them grilled.

Chicken – You can add chicken to your diet, rest assured of its being low in carbs. Thighs and wings are a better option. All the meats, especially chicken is high in nutrients and proteins. In order to get its proper nutrition, you should have meat once a week.

Tomatoes – Though counted as vegetables, tomatoes are actually fruits with only 4% carbs. In a big tomato, you will only find 7 grams of carbs. They are also high in potassium and vitamin C and are great for summer.

Olives – Olives only have 6% that is 2 grams per ounces of carbs. It is high in iron and copper and also provides Vitamin E to your body.

Other low carb foods you can adjust to your diet are full-fat yogurt, carrots, boiled eggs but not more than two. Include various veggies in your omelet at breakfast to make it healthy and low carb. In fruits, you can have apples, oranges, strawberries, pears. If you are interested in eating dairy product then you can have cheese buttercream. Eggs are low in carbs and are a source of Omega 3, so you can eat it daily. You can have all kinds of meat – chicken, pork, lamb, etc. Most of the vegetables are low in carbs with lots of benefits – cabbage, broccoli, carrot, spinach, lady finger but do not eat potatoes. It does more harm than good to your body.

Other than this you can include a lot of things in your low carb ration like olive oil, sour cream, nuts, blueberry, butter, coconut, fresh vegetables, sea salt, garlic. You can also consume dark chocolates and dry wine at long gaps. Make sure your wine has no added sugar.

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