Jessica, Author at Fit Life Geek - Page 4 of 6

All Posts by Jessica

About the Author

Hi I’m Jess. I write about my adventures in getting fit and trying to build a life that is more awesome and healthy than before. I’m not a fitness nut, I’m actually more of a geek. I try to write about helpful and practical tips anyone can use.

May 01

8 Delicious Options on the Keto Diet for Vegetarians

By Jessica | Keto Diet

You might think that there isn’t much room for non meat eaters to start the keto diet. But in fact, lots of vegetarians are having success on the ketogenic diet. There are some great options on the keto diet for vegetarians.

Now, these two diets might seem to be at war with principles, but it is not impossible for them to meet in the middle. And yes, vegan keto diet is possible! However, it takes a little extra thought for creating recipes that would fit a vegan keto diet.

Here are perfect keto diet recipes for vegetarians to get you started!


Baked Keto Spaghetti Squash

Do you love pasta dishes? Spaghetti, baked mac, or lasagna? What’s that? You’re on a keto diet? Well, here’s a good news for you!

The Baked Keto Spaghetti Squash is a great alternative for your pasta dish! While most people under the keto-diet or any other type of low carb diet, pasta is a sin. Why? Because it’s loaded with carbs!

Now you can enjoy a pasta dish with only 5.5 grams of net carbs per cup!

Get the Full Recipe Here


Keto Broccoli Cheese Soup

During winter days, there is nothing more comforting than sipping a large, hearty bowl of warm soup! And this hearty Broccoli Cheese soup is perfect for people doing a keto diet and is loaded with nutrients like calcium, Vitamin A and C, and phytonutrients.

Get the Full Recipe Here


Pumpkin Spice Fat Bombs

Most people doing a keto diet face temptations of sweet treats from every corner. Now, a high-carb treat would be a disaster to your progress. If you really resist a sweet treat, try this Pumpkin Spice Fat Bomb. You do not have to worry about over-eating these wonderful sweets. Each bomb has 8g of fat and less than 1g of net carbs.

Get the Full Recipe Here


Creamy Keto Cauliflower Mac and Cheese

I’m sure you’re missing your favorite pasta dish now that you are doing a keto diet. You might be tempted to take a bite of grandma’s baked mac and cheese, but you need to hold it in! Good thing for you, there is a keto mac and cheese alternative just for you. By using cauliflower as a replacement, you’re sure that you are not committing any sin on your keto diet.

Get the Full Recipe Here


Crispy Kale Chips

Chips— this very word is a taboo in the keto diet plan. They are not keto-friendly, loaded with carbs, and unhealthy. The good news is, there are new healthy, keto-friendly chips in town! Crispy Kale Chips are among the healthiest and easiest keto snacks you can make that will satiate your chip cravings.

Get the Full Recipe Here


Rosemary Cauliflower Mash and Gravy

Mashed potatoes, anyone? No?

Well, how about a keto-friendly alternative? Sounds interesting?

Try this low carb side dish recipe called Rosemary Cauliflower Mash and Gravy. With only 6.6g of total carbs and good 27g of total fat, this comfort food will make sure that you don’t swerve your way out of ketosis.

Get the Full Recipe Here


Celeriac Everything Oven Fries

When under a keto diet, there are few root crops that we can enjoy. And that means, no more potato fries for you! Now, don’t be sad, there is a good alternative to your favorite fries. Celeriac is less starchy than potatoes which makes it keto-friendly. There’s no need to sacrifice your macros, these fried strips of celeriac will satiate your craving for potato fries.

Get the Full Recipe Here

Flaxseed Cracker

When things get boring, the tummy might ask for attention. You might open the fridge and see flavored crackers that look really yummy at the time, but you need to resist high-carbs. Why not try this flaxseed cracker recipe? Because it is loaded with dietary fibers, you get zero net carbs with a good dose of magnesium.

Get the Full Recipe Here


Apr 30

MCT Oil Powder Review: Perfect Keto Morning Coffee and Post Workout Shake

By Jessica | Keto Diet

One of the first things that drew me into the keto diet was not just weight loss, it was the mental sharpness. I also love coffee. When I heard that you could combine all three, I was all in.


I started out using MCT oil, but it didn’t work for me. That’s why I switched over to MCT Oil Powder. I’ll tell you why.


MCT’s have become the new trend in the ketogenic industry for good reason.


Ever since I started the ketogenic diet, I’ve been mixing MCT’s into my coffee in the morning, in my protein shake for lunch and sometimes with my evening tea.


But I had to use it very sparingly. I noticed that anytime I consumed too much MCT oil, it would cause digestive issues. That’s when I found out about Perfect Keto’s MCT Oil Powder.


It’s been a literal game-changer for me because I’m able to use fairly large amounts of MCT Oil Powder to experience the mental clarity I loved so much but without the stomachaches I got with MCT oils.


Once you read through this [Perfect Keto’s MCT Oil Powder – Insert Your Link Here] review, you’ll understand why I think this product trumps everything else on the market.

What are MCTs?

MCT is short for medium chain triglyceride.


Due to the shorter fatty acid chain, MCT’s can be converted directly into energy and can be used as fuel for the brain much easier as compared to longer chained fats.

What is MCT Oil Powder ?

MCT Oil Powder is the powdered form of MCT Oil. It goes through a production process called spray drying.


The powder is usually comprised of starch and milk proteins which means most MCT Oil Powders on the market are not pure MCT oil products.


I switch to the powder because the oil is messy and harder to work with.


Initially, I was discouraged to give MCT Powders a try specifically because I didn’t want to ingest all of the unnecessary fillers that came with it. But after finding out that Perfect Keto MCT Oil Powder had absolutely zero fillers, I knew I struck gold.

Get MCT Oil Powder Now Long Lasting Energy and Focus

My Routine For MCT Oil Powder Consumption

I love to use MCT Oil Powder mainly for my coffee in the morning and I also like to include it in my post workout shake. It’s now part of my daily supplement regimen.


Here’s what I do for my morning coffee routine:


  • Step 1: I will brew a single cup of coffee using a keurig and a k-cup.
  • Step 2: Pour the coffee into a blender along with one serving of Perfect Keto MCT Oil Powder.
  • Step 3: Transfer this delicious frothy coffee into a coffee mug.
  • Step 4: Enjoy my delicious coffee.


Here’s how I use it for a post workout shake:


  • Step 1: Add one to two servings of Perfect Keto MCT Oil Powder into a shaker cup with protein powder.
  • Step 2: Bring the shaker cup to the gym and do my workout.
  • Step 3: Immediately after exercising, I will add water to my shaker cup.
  • Step 4: Shake it (usually in the gym locker room)
  • Step 5: Enjoy my protein shake mixed with Perfect Keto MCT Oil Powder right away.


I love to add MCT Powder to my protein because I feel that it helps me recover faster and gives me more energy to get on with my day after a hard workout.

Why Perfect Keto’s MCT Oil Powder Is My Go-To Keto Supplement


I honestly feel like I can’t go a day without MCT Oil Powder because of how great it makes me feel, physically and mentally.


Here are a few reasons why I love it so much:



  • Adds creamy texture. The powdered form produces a creamy texture that adds a nice flavorful layer to my coffee and protein shake.
  • To-Go Friendly. I can carry my MCT Oil Powder with me wherever I go without stressing about spillage. Also, it’s much easier to measure a scoop of MCT Oil Powder as compared to the liquid form.
  • No Fillers or Additives. Unlike other MCT Oil Powders on the market, Perfect Keto went above and beyond to make sure there aren’t any fiber additives or corn starch included in their product. This means I don’t have to worry about any hidden sugars or carbs to kick me out of ketosis.


Why Do I Use MCT Powder Over MCT Oil?

Like I said earlier, I stopped using the MCT oil in favor of powder.


I still use MCT oil every now and then but, the powdered form has become my preferred supplement for more reasons than one.


Here are some of the reasons why I switched from MCT oil to its powdered counterpart:


  • It’s easier to incorporate MCT Oil Powder into solid foods such as adding it into a cake, brownie or other baking recipe.
  • It’s common for people to experience digestive problems like diarrhea when using MCT oil. One of the biggest reasons why I switched to the powdered form is because it’s much more tolerable and I find that I can use larger amounts without experiencing any gut distress whatsoever.

What is Perfect Keto’s MCT Oil Powder Made Of?

The reason I chose Perfect Keto MCT Oil Powder over the hundreds of other brands on the market is because they went above and beyond to make sure their product doesn’t have ANY fillers or additives.


Their product is 100% pure and each batch is lab tested which is something I know that not all companies do.

How to Get Perfect Keto’s MCT Oil Powder


Perfect Keto MCT Oil Powder is my top choice when it comes to MCT’s. Using MCT’s is a staple for anyone following a low carb, high fat ketogenic lifestyle.


The guaranteed purity as well as the peace of mind that the Perfect Keto MCT Oil Powder has zero fillers or additives makes it my preferred product by far.

Get Perfect Keto MCT Oil Powder Get Long Lasting Memory and Focus



Apr 22

The Secret to Getting Into Ketosis: Perfect Keto Exogenous Ketone Supplements Review

By Jessica | Keto Diet

Need Help Getting Started on the Keto Diet?

I think we can agree that hardest part of losing weight on the keto diet is getting into ketosis and staying there. Once you're in ketosis, your body will start producing ketones that will give you more energy and focus than ever before.

What if I told you that you could boost that process and get ketones right away? Awesome, right? That's what exognenous ketones are all about. Long name, simple idea.

Here's a review of what I've found to be the best exogenous ketones on the market, plus a few other things that will kickstart your keto journey and get you rolling without all the frustration and setbacks. 

Ready? Let's Do This!

Here's the Stuff We'll Cover

 When you're looking for keto supplements, keep an eye out for these guys: Perfect Keto. No hype, no pushy mulit-level marketing stuff, just tons of good information and a great product to back it up. They are a US based company created by Doctor Anthony Gustin, their formulas are designed to boost energy while getting you back in shape.

List of Products Being Offered by Perfect Keto

Product Name
  • Uses high-quality BHB
  • Tastes good
  • Contains no fillers
  • Boosts energy
  • Less tiredness after a workout
  • Tastes really good
  • A healthy alternative to peanut butter
  • All-natural and plant-based
  • Not just for people on a ketogenic diet
  • Tastes good
  • Uses grass-fed collagen peptides
  • No fake ingredients
  • Can be consumed any time of the day

Pros of using Perfect Keto:

  • 1
    Uses high-quality BHB
  • 2
    Tastes good
  • 3
    Contains no fillers
  • 4
    Boosts energy
  • 5
    Less tiredness after a workout

Cons of using Perfect Keto:

  • 1
    May cause slight stomach discomfort
  • 2
    Small in size

What Are The Benefits of Using Exogenous Ketones?

The goal of the keto diet is for your body to get energy from ketones, not glucose. Instead of waiting for your body to make them, exogenous ketones bring them to you. Perfect Keto Base is the product we recommend.

Dr. Anthony Gustin developed the line of products to aid his patients in improving their overall wellbeing. The Perfect Keto Base is more affordable compared to other ketone supplements. This is because some of the other popular ketone supplements are available through multi-level marketing. Not only are those pricey, but not all sellers are knowledgeable enough to be qualified distributors.

The Perfect Keto Base costs less than $60. It comes in four flavors: Chocolate Sea Salt, Peaches and Cream, Coffee, and Vanilla. You can mix it in plain water because unlike other base powders it does not taste bitter. For a more flavorful drink, you can add it into any low- or no-carb drink like almond milk or shakes.

If you are starting a ketogenic diet, this is a perfect supplement to aid you. It will help keep your body stay in ketosis. Instead of getting energy from glucose, the ketones will break down fat to get energy. Naturally, our bodies produce ketones when we need energy from fat. Taking in exogenous ketones will help elevate ketone levels.

The main ingredient in the Perfect Keto Base is the beta-hydroxybutyrate (BHB). If you are taking in fewer carbs, you will need BHB molecules. These are one of the ketones that will give you energy while you are on a ketogenic diet. It boosts your energy, but it does not give you sugar crash, which you usually experience when drinking energy drinks.

According to its website, the Perfect Keto Base does not have carbs, gums or fillers, and sugars. Another good thing about this product is that it does not taste as bitter as other ketone powders. The natural flavors of the Perfect Keto Base are probably the most appealing to its customers. Well, aside from it being more affordable of course.

You can use the base anytime throughout the day. You can use it in the morning or the afternoon. Anytime whenever you want a healthy energy boost. It is perfect to use before a workout so you can keep your energy levels up.

Adding the Perfect Keto Base to your diet might cause some discomfort to your stomach. If you are new to this, try only mixing half a scoop into your drinks. Unlike energy drinks, the Perfect Keto Base boosts energy naturally and smoothly. No jitters, no heart palpitations, or other side effects usually caused by highly caffeinated drinks.

Customer Reviews of The Product

Users of the product have appreciated the amazing taste of the product and have stated that just after an hour’s use of the product a rise in ketone levels was seen.

Other state that the product is reasonably priced and delivers energy benefits in a short span of time even for people who have never worked out in their lifetime.

However, some others express that the product packaging is very small and for some the product is too salty.

The product is available on Amazon ranging between $56.04 and $ 58.99 at a net weight of 7.5 ounces or 211gms. There are four flavors to choose from including:

  • Chocolate sea salt
  • Coffee
  • Peaches and cream
  • Vanilla

Or You can purchase it here at their website for The Best DEAL!

Pros of using Perfect Keto:

  • 1
    Tastes really good
  • 2
    A healthy alternative to peanut butter
  • 3
    All-natural and plant-based
  • 4
    Not just for people on a ketogenic diet

Cons of using Perfect Keto:

  • 1
    Oily consistency unless chilled
  • 2
    Only comes in one small size

What Are The Benefits of Using This Product?

A healthy diet does not have to mean suppressing yourself from eating tasty food. When you are on a ketogenic diet, the Perfect Keto Nut Butter is a healthy snack option. The low-carb lifestyle keeps getting better.  The 8 oz. jar will only cost you less than $20.

Nut butter is a good alternative to peanut butter. It has no sugars or fillers, just a healthy and guilt-free option for you. The Perfect Keto Nut Butter is loved for its amazing taste. If you are buying only one jar, it may not last you very long. Once you get a taste, it may be hard for you to stop that is how good it tastes.

The ingredients of this product are raw macadamia nuts, raw cashews, raw coconut butter, MCT oil, vanilla bean powder, and sea salt. This nut butter is essentially plant-based and is filled with healthy fats. It will be your healthy source of energy when you are on the ketogenic diet.

The Medium Chain Triglycerides or MCTs in this nut butter is a key ingredient in the ketogenic diet. They are fatty acids that fuels physical and mental activities in the body. They are digested quickly and improve the production of ketones. MCTs are naturally found in coconut and palm oils, but for this nut butter, they are derived from coconuts.

This nut butter is not just for those on the ketogenic diet, of course. Anyone who is on the lookout for healthier snack options is welcome to eat this tasty snack. If you are just a person who wants to take better care of your health, the Perfect Keto Nut Butter is a good choice.

The Perfect Keto Nut Butter has an oily consistency. If you prefer, store it in the refrigerator to chill and to solidify a little bit more. You can add this to your drinks, toppings for muffins or cupcakes, even as a replacement for peanut butter recipes. You can even eat it straight out of the jar.

This is a healthy and delicious source of energy and also improves mental clarity and sharpness. It is also good for digestion and normal hormone function.

Or you can purchase it here

Pros of using Perfect Keto:

  • 1
    Tastes good
  • 2
    Uses grass-fed collagen peptides
  • 3
    No fake ingredients
  • 4
    Can be consumed any time of the day

Cons of using Perfect Keto:

  • 1
    Might have an aftertaste if you use too many in one drink
  • 2
    Comes is a small 11 oz. can

What Are The Benefits of Using This Product?

Keto Collagen is a low-carb protein powder that provides the body with complete collagen. Collagen is an essential structural protein in our body. It has a full amino acid profile and makes up 30% of the body's total protein content. This long-chain amino acid is the most abundant protein in our body. This only cost less than $40.

Collagen is not only good for the body but the skin surface. Our skin's protein is made up of 70% collagen. This is why many skincare products use collagen, especially the "age-defying" ones. Collagen restores the skin's elasticity. Not only that, but it also improves hair, nails, tissues, and joint strength.

This keto collagen from Perfect Keto is a mix of grass-fed collagen and MCT powder. The collagen peptides came from grass-fed cows in the USA. Collagen is not usually found in a regular person's diet, but it should be because it is very important for the body. They also cannot be found in regular protein powders.

MCT is an essential part of this Keto Collagen. It provides the healthy fat energy that the body will need. The combination of collagen and MCT makes the protein slowly absorbed. This will prevent it from being converted into glucose and instead it will be used for recovery.

Keto Collagen will help you stay in focus as it helps in energy production. If you are trying to lose weight, adding Keto Collagen to your diet may help in boosting metabolism. If you are the athletic type, it may help improve endurance and performance. It will help you build some muscle mass and repair and recover muscles.

You can drink Keto Collagen any time of day whenever you need an energy boost. Before or after a workout is a good example. Alternatively, in the morning before work, so you have the energy to take on all the work. Then, maybe in the afternoon to avoid drowsiness. Anytime you need to.

If you are new to this, you might want to start with a half scoop first. Then, as you continue, just increase the amount. It also depends on the weight you are trying to achieve. Whether weight-loss or weight-gain, Keto Collagen is a healthy choice.

Another good thing about this product is that it contains no substances that may cause harm to your body. It has no soy, dairy, gluten, or artificial sweeteners. It is pure goodness. It tastes amazing too. Aside from the unflavored one, they offer it in chocolate and vanilla flavors as well.

You can mix this in plain water, iced coffee, almond milk, or coconut cream. You can also blend it with the MCT oil powder for extra creaminess and healthy fats.

Or you can purchase them here a their website!

Pros of using Perfect Keto:

  • 1
    A better replacement for MCT oil
  • 2
    Gives energy without crashes
  • 3
    Can be mixed with any cold or hot drink
  • 4
    Can be taken any time of the day
  • 5
    Great supplement when fasting

Cons of using Perfect Keto:

  • 1
    Not a weight loss miracle cure
  • 2
    Not a weight loss miracle cure

What Are The Benefits of Using This Product?

Medium chain triglycerides or MCTs, as mentioned before, are the source of the preferred energy of your body. If you are having trouble digesting the MCT oil, this powder is a lot easier to digest. This product comes in 10.6 oz. cans and is priced at less than $40. This is great to use when you are on a ketogenic diet.

The MCT Oil Powder promises that it will not raise your blood sugar levels. It does not contain fake ingredients or fillers. This is also gut-friendly. Acacia fiber is one of the listed ingredients of this product.

MCT Oil can help in the reduction of appetite and weight loss. This is why it is a perfect supplement to the ketogenic diet. It improves brain activity and may even have a positive effect against neurodegenerative diseases.

If you are an athlete, this could help with your performance by increasing your energy levels. It can also reduce your risks from certain diseases such as diabetes, cancer, atherosclerosis, cardiovascular diseases, autoimmune diseases, and epilepsy. It can also prevent non-alcoholic fatty liver disease.

MCTs are used by your body directly for energy, and it does not get stored as fat. The MCT Oil gets converted into ketones in the liver after it gets diffused through the intestinal membrane into the does not need bile or pancreatic enzymes to get it moving through your digestive system.

This also has a positive effect on your stomach. It may help get rid of microorganisms from your gut. The antioxidant and anti-inflammatory qualities of this may help eliminate pathogenic bacteria, viruses, fungi, or parasites.

If weight loss is your primary concern, this is a good supplement to take with your diet. It will prevent the deposition and accumulation of body fat. Your body will use the energy from ketones instead of carbs. It will burn body fat and produce more ketones to supply you with energy.

This powder will give you long lasting energy and focus. It will provide you with energy, but it will not have the crash effect. It will support your cognition and mental clarity. It will also help maintain proper metabolic and cellular function.

Perfect Keto's MCT Oil Powder can be used any time of day. You can mix it in your drinks. You can use it as a snack so it will keep you feeling full and more focused all day. You can also use this before an exercise. Or whenever you feel like taking in healthy fats.

Adding this powder into your diet does not have to be so complicated. Stir or mix it in, and you are good to go. You do not have to use a blender for it. It can significantly improve the taste and texture of your drinks.

It comes in chocolate and vanilla flavors too. You can try those if you do not like the unflavored one. You can add it to your coffee, tea, or smoothies. Or just take it in with plain water. Any cold or hot drink that you prefer will do.

Or you can purchase it here


Being healthy and fit does not have to mean tiring yourself out after a strenuous workout. Or sticking to tasteless food to maintain your physically fit body. The Perfect Keto products listed above are all good suppliers of energy, and they all taste really good too.

Perfect Keto only uses the highest quality of ingredients in their products. They do not add fake ingredients or fillers or anything that can potentially cause harm to the body. Developed by a doctor, it proves to be a healthy option for anyone looking for supplements to aid in improving the body's condition.  


Mar 24

5 Best Ketogenic Diet Foods for Beginners

By Jessica | Keto Diet

Everybody is talking about the keto diet, but getting started can be hard. If you’re just getting started, check out this list of the 5 best ketogenic diet foods for beginners.

The Keto diet has gained popularity over the past few years mainly because it’s awesome. When done right, it can not only help you lose weight, but also help you feel more energetic.

The key to success is eating the right foods. Let’s take a closer look.


What is Keto diet?

But first, let’s define what does ketogenic diet really means.

A simple way to describe what keto means is when you eat something that contains high fat, moderate protein and low carbs your body produces ketones in the liver and converts it into an energy source using glucose and insulin. The sole purpose of keto is to keep your body in the ketosis or the metabolic state – or simply it keeps your mental and physical performance at its best.

Pretty awesome, right? Now let’s get started.


Best keto food #1: Full-fat dairy products

Low carbs and high in fat, that what dairy products such as butter, heavy cream, sour cream, full-fat cheese, and ghee has to offer which makes it in the list of healthy keto diet foods. Full-fat dairy products are known for its tons of health benefits such as reducing belly fats, improves blood pressure, glycemic control, triglycerides, and cholesterol. So, add butter or cream in your veggies now and expect an optimum result.


Best keto food #2: Avocados

As one of the healthiest low carb fruit (yes, it’s not a vegetable) on the planet is Avocados. You should put this one on your keto diet grocery list mainly because it has a lot to offer – from essential vitamins such as vitamin K, vitamin C, vitamin E, and vitamin B1, B2, B3, B5, and B6 to minerals such as iron, magnesium, zinc, and manganese. In addition, avocados also contain 6 grams of fiber, 500 mg of potassium, and 11 grams of carbs which is all essential for a keto diet.


Best keto food #3: Eggs

Ah, those delicious nature’s perfect food in the morning – eggs, is probably the keto dieter’s best friends mainly because it contains zero carbs but high in healthy fats and high-quality protein that great for the body’s cognitive function and mental health. Eating eggs means eating healthy when you’re on a keto diet.


Best keto food #4: Coconut oil

Coconut is known for its numerous health benefits and undoubtedly it gains its position on the list of acceptable food for a keto diet. Coconut oil from coconut-based foods such as coconut milk, shredded coconut, and coconut flour can contain about 70% of the special type of fat called the MCTs or the Medium Chain Triglycerides – what the heck is this? MCTs are metabolized, absorbed, and used for energy and keto production which boost the body’s metabolism, improve insulin sensitivity and suppressing the appetite. So if you’re looking for something that can eliminate those embarrassing body fats – coconut oil is the answer.


Best keto food #5: Fatty Fish

Omega-3 fatty acids EPA and DHA found in fatty fish such as sardines, mackerel, anchovies, herring, and salmon is the best way to support our bodily functions including immunity, metabolism, vision health, cognitive function, heart health, skin health, and a healthy inflammatory response.



If you’re going on a keto diet, a lot of people who practice it swear of a better general feeling, more energy, less hungry and better focus on any activity. The amazing thing about keto diet is eating low carb, moderate protein, and high-fat foods which lets you enjoy tasty keto foods without depriving yourself of food intakes which are usually practiced by other fitness diet plans. Going on a new diet can be sometimes, problematic but having the proper knowledge of what to eat and what to avoid will help you achieve an optimum result and get the most out of your regimen.

Eat healthily.


Jan 10

Forget the Latest Fad, Is a Mindful Eating Diet Right For You

By Jessica | 2 Week Diet

There’s always a hot diet everyone is talking about. Every year, sometimes every month, it seems like there is something new that is the “latest and greatest.” The problem is, these don’t always work for everyone.

The other problem is that it’s not always realistic to turn your life and routines on their head to lose weight. It’s no wonder people fail so often when these plans call for such drastic action.

Every season, men and women alike decide that they want to get in shape and change their ways for a more healthy lifestyle and more fit body. You may come across diets that involve rigorous structures and only allow certain foods, which can make it a bit daunting to start the diet in the first place.

One option to consider is a mindful eating diet – one that doesn’t specifically rule out any foods, making it an easier diet to follow if deprivation diets have let you down in the past.

Basic Principles of a Mindful Eating Diet

A mindful eating diet works off of the principle that you don’t have to stop eating the things you like in order to lose weight. Instead, the diet revolves around only eating when you really need to, as opposed to snacking constantly throughout the day or eating huge portions that go above and beyond what you really need.

While it’s very easy to snack on things like chips and candies throughout the day, it only adds empty calories and carbs. Typically, you would want to wait until you’re really hungry, and then eat a balanced and healthy meal.

You can also still eat unhealthy foods, like chips and candies, but just in smaller quantities. Instead of a whole bag of gummi candies, eat a single serving to go along with your meal.

If you’re still hungry and craving after that, you can always get more, but typically you won’t really be too hungry. Whenever you get the feeling that you might be hungry or even just want to eat, think about how hungry you really are at that moment.

Once you cross that line of needing some food, make the right choices and pick out your meal carefully. If you’re feeling like having some chips, check the serving size on the nutrition facts, and have just one or even one half of a serving.

By only eating when you’re really hungry, you cut back significantly on the amount of calories you take in, even if you’re eating unhealthy foods. This also means that you can spend more time doing things you enjoy, instead of just mindlessly eating.

By eating mindfully, you’re more aware of how much food you’re eating and what that food is. While eating mindlessly, like snacking while watching a movie or a TV show, it’s very easy to lose track of how much you’ve eaten.

There are some downsides to this diet, but there are way more positive aspects. For example, you may find it a bit more difficult eating in this new way, and have to teach yourself to not snack mindlessly.

However, the upside is that you can still have all of the foods that you like, just in more moderate quantities. Mindful eating has been proven to be an effective form of dieting, and is much better for beginners.

Since you don’t have to completely cut out any foods, you’re less likely to trail off from the diet due to cravings. There are no good foods or bad foods, and when you realize that nothing is off-limits, you aren’t as panicked wanting to binge on unhealthy foods – so it paves the way for better food choices.

Who a Mindful Eating Diet Works Best For

Mindful eating diets work really well for beginners or those who always fail to adhere to a deprivation or restrictive diet, because you don’t have to cut out food choices in your usual diet like you would with other stricter diets.

The hardest part of it is reversing the old habits you may have built up when it comes to mindlessly eating. You’ll have to actively think every time you eat and make sure you’re genuinely hungry, and if you’re not, make the decision to not eat until you are.

If you have a fair bit of time on your hands, then the mindful eating diet can work better for you. You have to forget about rushing through a meal and eat slower so that you can check your hunger cues.

You’ll be able to take time to prepare your meal when you’re hungry, and be able to wait and see if you’re still hungry after you eat. It’s recommended that you wait about 20 minutes after eating to see if you’re still hungry, because your body takes that much time to digest the food.

Mindful eating diets will allow you to get more acquainted with healthier foods, acting as a bit of a gateway into dieting. You’ll end up eating more healthy, low calorie food naturally because you’re still getting all the other foods you want that you previously considered a guilty indulgence – only in much smaller portions.

Fruits and vegetables as well as lean protein will help satisfy your hunger faster, allowing you to consume smaller portions. Mindful eating diets may not work as well with people who are very athletic, because they may need to eat even when they’re not hungry to fit in caloric and macromolecule goals.

People who don’t have a lot of time and have to eat a lot on the go may get frustrated with this diet as well, since they won’t be able to sit down and think about how hungry they are and if they really need to eat at that moment.

The mindful eating diet involves a lot of patience, so if you’re impatient, it might be worth checking out a different diet. If you’re very observant and patient and willing to take the time to understand your hunger cues, then this diet is definitely for you.

It takes willpower to be able to realize that you’re not hungry and then not eat until you really are. You’ll have to be able to say no to yourself when you want to snack or eat mindlessly, which isn’t an easy task.

Nonetheless, it’s entirely possible to do it successfully, so don’t get deterred. It will take some practicing, and you may slip once or twice, but once you get used to this diet, it will just come naturally.

How to Get Prepared for a Mindful Eating Diet

There are a few steps you can take to get yourself prepared for your mindful eating diet. These steps will make your transition to this new diet much easier, and make you more likely to succeed and not drop the diet.

If you try to just jump right into the diet without taking a few steps to ready yourself, you’ll find it to be pretty difficult and a very jarring transition. One step that you can take to get yourself ready is buying smaller portions of foods – especially those you love to eat that you deem “unhealthy.”

Instead of a large bag of chips, get individual portion sizes so that you become familiar with what a normal portion is. Get some healthier foods to balance it out, though, such as fruits, vegetables, whole grain, and white meats.

Because no food is off limits, you’ll need to begin practicing how to balance the good with the “bad” so that you’re not living off of an unhealthy diet 24/7. You should also spend a few days before even making any changes to your diet just thinking about how hungry you really are while you eat.

The sooner you start taking note of things like this, the sooner you’ll get used to doing it naturally, making the whole diet a lot easier. Eat as you normally would, but just think about whether or not you’re really hungry when you eat – and to what point you eat, too – until you’re no longer hungry, or until you’re so stuffed that you’re miserable?

You’ll also want to get used to eating without doing something else at the same time. For example, you might be used to eating while watching TV, but that only leads to mindless eating, since you’re more focused on the TV than you are on how hungry you are.

Instead, try to get used to sitting down at a table and eating without any distractions. You’ll be much more observant about how much you’re eating and how hungry you really are, whereas if you were engrossed in a TV show, you could go through an entire large bag of chips without even realizing it.

It will also help if you roughly plan out your meals in advance. If you eat more on impulse, you’ll find that you end up eating more than you really should. Plan on eating a smaller sized meal, and then after you eat, wait before eating any more.

You can even prepare your smaller meals ahead of time and refrigerate them, so when you’re ready to eat them you can just microwave them. Try investing in smaller plates, too – more like the kid sized plates, bowls and cups.

This makes your brain think your plate is fuller, but the reality is, it’s a much smaller portion than you’re used to. It prevents you from overloading your plate with food your body isn’t truly hungry for.

Sample Meal Plan for a Mindful Eating Diet

One of the best parts about mindful eating is that you don’t have to follow an exact diet plan, with some foods being allowed and others not. While you should be incorporating more healthy foods, it’s not required with the mindful eating diet, since the whole point is just taking everything in moderation.

You can still have some dinners that aren’t that great for you, as long as you have less of it and only eat when you’re hungry and stop eating when you’re no longer hungry (not until full).

When craving snacks – make sure that your body is genuinely hungry for it. It might just be a mental hunger or even mouth hunger, where your mouth is used to the habit of eating.

If you are truly hungry, you have options. You can have something you crave that’s unhealthy, but try to use a very small portion of it to take the edge off – and use healthier foods to fill the rest of that void.

For example, fruits are a really great mid-day snack. Whether it be bananas, apples, oranges, or any other fruit, they can stop your cravings and provide you with lots of nutrients.

You can also snack on peanuts, almonds, and other nuts, which are good sources of protein. You may also want to get foods that you can make in advance and refrigerate. For example, you can cook and store some chicken and vegetables.

Raw chicken is fairly cheap when bought in bulk, and it can be cooked in many different healthy ways for variety. You can pair the chicken with either cooked or raw vegetables, store it all in some plastic containers, and refrigerate it.

If you end up eating out at a restaurant, you can usually get to-go boxes that let you bring a good portion of your meal home. It’s very easy to overeat at restaurants, since they give you such large portions of food and you don’t want to waste it.

Always ask for a to-go container and only eat until you stop being hungry, rather than eating until you’re full. You can always put the food from the restaurant into the plastic containers to keep it fresh for a longer time.

The best kind of food to eat on a mindful eating diet is food that’s fresh and enjoyable – and full of flavor. You want to eat slowly when you eat mindfully because it takes time for your body to send the signal to your brain that you’re not hungry anymore.

You don’t want the kind of food that you scarf down quickly and eat a lot of, especially those that are high in calories and not filling. Ideally, when it comes to mindful eating, you would vary the sizes and contents of your meals according to what you felt like eating and how hungry you were at that time.

Don’t follow a structured schedule when it comes to meals, setting a time for breakfast, lunch, and dinner. While you don’t want to graze all day, learn how to be in tune with your body’s needs and eat only when true hunger strikes.

Tips to Increase Success on a Mindful Eating Diet

There are a few extra tricks that you can employ to increase your chance of success on the mindful eating diet. For example, it’s worth trying to keep a log of all the food that you eat.

When you eat mindlessly, you don’t realize how much you’re actually eating – especially since you don’t lay it all out at once before you eat it all. By keeping a log of what you eat and how much you’re eating, you can look back and see how much you’re really eating.

You don’t have to write it. You can create a private Instagram account and simply snap a picture you can look back on. You can even take 2 pictures per meal – a before and after, to see how much food you left on your plate.

Another good tip is to drink some water before you eat. The water will make you feel a bit fuller, making you want to eat less that you’ll usually want to. This also helps you get a good amount of water in your system, which will help you digest the food better.

Similarly, tea is a good thing to make and drink before eating or when you get the urge to snack when you’re not really hungry. Whenever you get the urge to snack without being hungry, work on a hobby that engages your mind and keeps your hands busy.

For example, you could mess around with some modeling clay or whittle some wood. It doesn’t really matter what you’re doing as long as it takes your mind off of snacking. You should also avoid doing other things while you eat – unless you take time to stop periodically and assess your hunger cues, with 10 being miserably stuffed and 1 being starving.

If you’re watching TV shows, movies, reading, or doing anything else while you eat, you’re not going to be paying attention to how full you are or when you stop being hungry, leading to mindless eating.

Make eating more of an event by sitting down at a table and only focusing on eating food. This will make you much more conscious of what and how much you’re eating. Some have even recommended watching yourself eat in a mirror, which can really make you see how much food you’re eating.

You can also end up eating less if you slow down and enjoy your food more. Many people tend to eat very quickly, and don’t really realize how much they’re eating when they do that. Instead, chew each bite thoroughly.

This will not only make the food more enjoyable, but it will also give your body time to let your mind know if it’s hungry or not anymore. Finally, you should still eat some of the things you like and enjoy eating, even if it’s not healthy.

The hardest part of diets for everyone is the immediate switch in food choices, so if you don’t pull such a hard switch, you’ll find it much easier to stick with. You shouldn’t feel bad about eating, you should just be mindful of how much you’re eating and know when to stop.

If you think this sounds like something you want to try or at least learn more about, check out this link: Mindful Body Program


Jan 07

This is How to Reclaim and Restore Your Health with the 30 Day Paleo Challenge

By Jessica | 2 Week Diet

Sure, losing weight would be great. But wouldn’t also be great to feel healthy? What about actually having more energy? That would be awesome. Most diets I tried made me feel worse.

So what’s all the buzz about the 30 day Paleohacks Challenge? It’s about how to reclaim, restore and rejuvenate your health in 30 days or less. Let’s start with the basics, what is the paleo diet anyway? The paleolithic, or simply paleo diet – is a fairly popular diet which revolves around the concept of only eating foods that humans could’ve eaten in primal times, basically an all natural, no processed foods diet.

Basic Principles of a Paleo Diet

In a paleo diet, you can’t have any foods that prehistoric humans couldn’t have gotten. This means you can only have foods that are completely natural, either coming from animals or from plants and trees.

This diet has a lot of benefits to it. Since you’re cutting out processed and factory-made foods, you’re cutting out a ton of unhealthy foods from your diet. This alone will yield weight loss and health improvement results almost immediately. This is the foundation of the 30 Day Paleohacks Challenge .

Additionally, the lack of processed foods containing harmful ingredients such as high fructose corn syrup can lead to you having more energy and even an increased life span.

The paleo diet is supposedly how our bodies were meant to live, so we perform better on it. The meals you’ll eat on the paleo diet will leave you feeling more full, which helps prevent you from overeating, a major contributor to weight gain in the United States.

As long as you keep your portions controlled under this diet, you won’t be hungry, and you’ll be plenty satisfied. A paleo diet still allows you to have enough food options that you’ll never quite be bored of the meals, but is restrictive enough that you won’t be overwhelmed by options or be allowed to just go overboard.

No unhealthy food means you’re most likely going to lose weight, but just because a food is healthy doesn’t mean you can have as much of it as you want. For example, you can have just about as much broccoli as you’d like, which fits within the limits of the paleo diet.

However, if you were to eat an excessive amount of almonds, which is also allowed, you’d be taking in too many calories. One of the few drawbacks is that this diet can get to be a bit more pricey than a diet full of junk food.

Processed factory foods are often far cheaper than real natural foods, but there are a few ways around that if you know how to shop smart. However, the increased cost is worth it given the results.

The paleo diet can even help with inflammation pain, as naturally occurring foods like vegetables and fruits can help immensely with that. They contain all of the right nutrients to help your body fight disease, whereas the chemicals in factory foods can lead to increased risk of disease.

Are You Ready to Reclaim and Restore Your Health?

One of the hardest things about dieting and lifestyle change is staying motivated. It’s easy to go from gung ho New Year’s Resolution to complete defeat in a matter of a week. That’s what’s awesome about the 30 day challenge.

Most successful people will tell you that goals need to be well defined and they need to have time limits. You can’t just say, hey, I’m gonna lose weight this year. . .

It’s too broad. You lose focus and motivation too easily. That’s where the 30 day challenge kicks in. This will keep you focused and motivated to get you to the point where you see results and start feeling better.

If you think this sounds like something you want to try or at least learn more about, check out this link: 30 Day Paleohacks Challenge.

Everytime I want to do something, I put it off to “think about it.” By the time I decide two weeks later, I’m mad that I could have been making progress all that time. That’s especially true in this case, you could be halfway through in two weeks. So there’s no time like now to get started.

Jan 07

Get Heart Healthy and Lose Weight with the Mediterranean Diet

By Jessica | 2 Week Diet

If you’re tired of all the latest fad diets, but want to get serious about your health and losing weight, you should check out the Mediterranean Diet. Whenever you’re dieting for weight loss, it’s even better when there are additional health benefits. That’s what the Mediterranean diet brings to the table – a plethora of heart health benefits your body needs. The concept is derived from the eating habits and meal customs of the countries that are based around the Mediterranean Sea where the people enjoy olive oil, red wine, delicious vegetables and more.

On this particular diet plan, your cravings for sweets will dissipate and you’ll be able to enjoy a burst of energy because your blood sugar becomes more stabilized throughout the process.

Basic Principles of the Mediterranean Diet

This diet is proven to help reduce heart disease by helping you lower your LDL cholesterol (the “bad” cholesterol that accumulates in your arteries and causes blockages). The weight loss is a side benefit of following this diet, but it’s the primary reason why many people choose to follow it. In addition to heart health and weight loss, you also cut your risk of certain cancers and reduce the chance that you’ll suffer from dementia or Parkinson’s disease.

You’ll want to begin incorporating more fruits and vegetables into your diet and cut out processed foods like pasta and white rice. Whole grains are perfectly fine on this diet, and while you’ll be able to enjoy meat, it’s not the focus – plants are! When you do eat meat, make sure it’s heart-healthy fish or lean chicken. Red meat is okay, but it’s best to consume it in moderation. Forget about processed meats like bacon, sausage, or some sandwich meats. You want to make sure that you’re consuming plenty of produce throughout each day, about 9-10 servings per day – and start enjoying snacks of nuts like walnuts, almonds, and pistachios.

Your cooking habits might change a bit. Instead of cooking foods in a way that’s not healthy, you’ll be using olive or canola oils and naturally occurring herbs and spices to contribute flavor to the food – not salt. Can you drink milk or wine? Moderate wine (red) is acceptable, as are dairy products – but try to make sure it’s the low fat version. In other ways, you don’t want to eliminate fat from your diet – not healthy fat, that is.

Healthy fats like olives, avocados, and those found in nuts are beneficial for the body and won’t impede your weight loss efforts. They’ll also bring a lot of flavor to your meals and help you feel full, longer.

Who the Mediterranean Diet Works Best For

The Mediterranean diet plans work best for people who also want to reap the rewards of additional health benefits as they shed pounds. The way this diet works to promote better health is perfect for anyone who is borderline diabetic, has a family history of heart disease or who just wants to live a more natural life.

This is a plan that’s best created for people who have some time to meal prep or cook fresh food on a daily basis. Since most processed foods are the ones people choose for a chaotic, on the go lifestyle, this diet requires just the opposite. You’ll do well if you love vegetables and fruits. If your taste buds haven’t experienced produce in forever, it might be a drastic change for you to engage in right at first. But you can learn to prepare these foods in a delicious and healthy manner. If you’re a hardcore red meat eater who loves anything fried, then this diet might be a struggle for you. But if you’re a master on the grill, it might be the perfect pairing. Baking is also a wonderful talent to have when you’re following the Mediterranean Diet.

Activity-wise, it’s good either way. Those who are sedentary will do well on it because the diet doesn’t have a ton of foods high in carbs – besides fresh vegetables and fruit. But the active individuals will be able to enjoy the energy boost these foods give them, to help them maintain the go getter schedule they adhere to. Is this a good plan for the whole family? Yes! It’s not about weight loss. That’s a perk of being on this diet. It’s a meal plan that is heart-healthy and beneficial for the whole family – mom, dad, and kids alike!

If you’re the kind of person who can’t control portions or goes way overboard on calories, then this may not work as well for you as a stricter diet plan. With the Mediterranean Diet, they tell you what foods to eat, but the willpower to maintain normal portion sizes is up to you. You don’t have to worry about losing weight if you’re eating healthy fats. These are fats that actually work better to help you lose weight – not against you where you’re packing on the pounds.

It’s a good plan for anyone who wants some flexibility. It’s not foods that are eliminated, but more of a swap in the method of preparation. So instead of a chicken fried steak with cream gravy, you’d enjoy a lean filet mignon with fresh vegetables on the side. You’re still getting the same foods, but they’re prepared in a manner that’s better for your body. Grilled or steamed, baked or broiled. Not fried in unhealthy oils. This is more a matter of learning how to use foods to better your health than to use them against you.

How to Get Prepared for the Mediterranean Diet

Processed food is the enemy of success for this diet plan. You’ll want to spend some time and money stocking up on the freshest foods possible – along with some pantry staples such as herbs, spices and olive oil. Get a variety of flavors. With olive oil, you can get flavors like garlic, basil, lemon, Italian herb, fig, chili, orange, ginger, oregano, and even bay leaf. Get yourself a seasoning set so you can test out flavors such as cumin, rosemary, cinnamon, thyme and more. One of the best ways to prepare for the Mediterranean diet is to become familiar with how to cook a wide variety of vegetables to your liking. When you have a good grasp of how to prepare them, it makes it easy to save money.

Instead of being held hostage to the prices of the store, you’ll be able to amend your meal plan on the go whenever you spot a fabulous deal on a particular item in the produce section. Do some test runs on cooking meat in a healthier way if you’re used to deep frying and breading your meats. Try using the broiler or grilling the food and most importantly – learn which fish your palate likes and master the art of cooking it in line with the Mediterranean diet plan. If you like alcohol, make sure you have a variety of red wines available to pair with your menu options. Some non-alcoholic drinkers like to replace wine with red grape juice for the same great benefits.

Do you need a scale? The Mediterranean diet isn’t based on exact portions. You’re encouraged to watch your own hunger cues. But if it makes you feel better, then by all means get a food scale so you can measure the meats and other foods. You might want to get some Mediterranean cookbooks that align with how you like to eat. For example, if you’re a busy person, you might want to get a Mediterranean slow cooker cookbook so you can stick the ingredients in a slow cooker and let it prepare your meals for you by the time you get home. You can find smoothie recipes for the Mediterranean diet and get recipes for yummy desserts like biscotti, chocolate dipped fruits, baked fruits in wine sauce, grilled fruits and more.

You might be able to find some meal delivery services that specifically offer Mediterranean diet-friendly foods for their customers. The plan has such wide health appeal and is so popular that many companies offer it as a staple selection, so if you’re in a time crunch, ready to cook meals might be just the ticket to longevity with this diet.

Sample Meal Plan for the Mediterranean Diet

When you’re planning your meals, make sure you’re adhering to a natural foods premise. Fruits and eggs are great for breakfast – just make sure you’re cooking the eggs in olive oil. Omelets are a great options. You can load the eggs up with vegetables like spinach, mushrooms, onions and more – a Mediterranean-friendly breakfast choice. You can also make smoothies that are good for this diet plan.

Lunch and dinner can be similar, depending on whether you’re cooking at home, taking meal prep containers with you for lunch, or needing to pack more convenient foods. Some places, such as Starbucks, offer Mediterranean meals like the protein pack that are in line with this plan. If you’re cooking vegetables, make sure you add broccoli whenever possible. This vegetable curbs hunger and provides many nutritional benefits. You can sauté some green vegetables in olive oil with something to flavor it – like garlic. Or roast some red peppers for a bright, flavorful addition.

Choose whole grains to cook with – such as brown rice or quinoa. Making pasta meals is fine, but try to make the meal a healthy version and not one loaded with melted cheese and high fat meats. In fact, meat like fish and chicken are great to have frequently, but if you like red meat, cut down on that and only eat it in moderation, such as a couple of times per week for optimal health.

If you’re eating salads, don’t be shy about sprinkling nuts or seeds over the top. Greek salads are different from a typical lettuce-based salad. They sometimes include tomatoes, beans, cheese, olives, cucumbers, and onions and is drizzled with olive oil. Even pizza isn’t off limits! Pizza made with fresh ingredients is a healthy option – especially the heart healthy tomato sauce. One thing many dieters appreciate about this meal plan is that bread is not off limits.

You can have bruschetta, which is a delicious mix of the bread, topped with tomato, basil and garlic to flavor it. You can also have dips made from fava beans or hummus made from chickpeas and a few flavor additions. If you’re in the mood to snack, choose Greek yogurt – or make a nice plate of raw fruits, vegetables and healthy nuts. Anything natural that hasn’t been processed is usually a good option, but just eat enough to take your hunger away and no more. With all of your meals, keep them fresh and steer clear of drowning the nutrients out with creams and sauces – or cooking them in a manner that depletes the produce from maintaining its health benefits.

Tips to Increase Success on the Mediterranean Diet

Whenever you’re cooking, or planning a meal, look at each individual ingredient and ask yourself if it’s natural or processed. If it’s a processed food, like butter, figure out a comparable, Mediterranean friendly swap – such as olive oil. Look at the plate as you prepare it. Is it bland looking? Mediterranean meals are often vibrant, so the person eating it gets a wide array of produce, which delivers maximum health benefits.

Check to make sure you’re using whole grains in everything – including bread. You can enjoy bread and dip it into a flavored olive oil as a snack. This is delicious and filling, and helps you lose weight as long as you don’t overdo it. Make sure you’re not avoiding fat. It’s easy, on a diet to lose weight, to get the mindset where you want to avoid anything that even remotely resembles something you’re trying to lose – but this type of healthy fat can assist you in shedding pounds.

You have a wide variety of foods you can enjoy on this diet plan, so enjoy them! Try tons of foods you’ve never sampled before – or even heard of before. Get a recipe for it, buy the ingredients and go for it. Use the Greek habit of creating mezzes, which are little plates that almost create a sampling of appetizers or hors d’oeuvres. You can put things like your favorite nuts, green or black olives, and even cheeses. Make sure that first and foremost, you’re relaxing and enjoying your new Mediterranean way of eating. The natural fats will help you feel full, faster, but you still have to slow down and savor each bite so that you don’t go overboard.

If you’re doing this for weight loss, you’ll likely be tracking your weight on a regular weigh-in basis. But it might be helpful to track other elements of your health such as your cholesterol and triglycerides, too. You should notice a remarkable change in the numbers and the boost of confidence you’ll get, knowing you’re on the track to overall better health, will assist you in sticking to the program for a long period of time. The best part is, since the fat is a staple of the Mediterranean diet, you probably won’t be craving sweets anymore. Your energy will level off, rather than spiking and crashing throughout the day because your blood sugar will stabilize.

The Mediterranean diet is also easy to amend while eating out at restaurants. Simply ask the kitchen to prepare your foods in the way that you want them, and avoid menu options such as breaded meats and dishes with heavy creams and sauces in them.

Jan 07

Here’s How to Start Your New Year with a Low Fat Diet

By Jessica | 2 Week Diet

With all the talk of High Fat/Low Carb diets, people may have forgot that you can lose weight by cutting the fat in your diet instead of increasing it. Some may have also forgot that cutting fat can be very healthy. A low fat lifestyle can cut your risk of developing chronic diseases such as diabetes, coronary disease, cancer and stroke. Unlike other popular diet plans that are complicated and time-consuming, the Low Fat Diet is easy to follow and beginners can adapt quickly.

Some researchers say that the low fat diet is better than the low carb diet for reducing body fat and losing weight. Others say a low carb diet is better for losing weight – and in recent years the low or no carb diet plans have been the trend.

You can easily research these two diet plans along with others you think you might want to try and decide which is best for you.

Basic Principles of a Low Fat Diet

Some research indicates that a low fat diet plan leads to more fat loss and eventual weight loss – and that a low carb diet leads to fast weight loss. Fat loss has proven to be best for your health and is best for obese men and women.

The low fat diet plan encourages exercise to help you lose weight and be able to keep it off. Your energy comes from both burning fat and carbs and both depend on the hormone insulin for a good balance.

A good hormonal balance ensures that your metabolism burns more fat, lowers your insulin levels and causes you to eat less. Researchers in one study noted that the low fat diet resulted in more body fat lost than a low carb diet when it was tested calorie-for-calorie.

When you choose the low fat diet, you’ll be restricting fat and saturated fats, plus cholesterol. Preventing heart disease and obesity is the main focus for the low fat diet. By reducing the fat in your diet, you’ll naturally cut calories, too.

By going low-fat in your diet plan, you’ll be able to eat more food than when your diet was high in fats. Limiting fat intake to 35% of the total number of calories you consume in a day can prevent obesity and control saturated fats.

The low-fat diet includes more carbohydrates than the low-carb diet, so the calories add up easily and you might find yourself gaining weight if you don’t watch the calorie count. The promise of a low-carb diet plan is that you can eat foods high in fat.

Low carb can be much more difficult to keep weight off because you eventually want to eat fruit and other great-tasting, high carb foods. Reducing the fat in your diet means you’re reducing calories, so weight loss will occur.

Most diet plans are based on reducing calories, so other plans can be just as effective as the low fat diet for losing weight. One of the huge benefits of the low fat diet is that you’ll help prevent heart disease and lower your total and LDL cholesterol because you won’t be consuming foods with saturated fats.

Who a Low Fat Diet Works Best For

A low fat diet is especially good for very overweight or obese people who need to embark on a healthy diet that reduces fat in the body and helps regulate the metabolism.

This is a diet plan that can be followed for the long term because followers are usually happy with taste, are satisfied by the amount of food that can be consumed – and, it’s a practical diet that doesn’t require a lot of unusual ingredients.

Also, if you’re at high risk for coronary disease, stroke or the many other problems that can be caused by too much body fat, this could be the diet plan for you. The low fat diet is also a healthy plan, requiring that you change your lifestyle to consuming low fat foods that can keep you on track.

If your main focus is to lose weight, almost any type of diet will work. But if your objective is to lose weight, eat healthy and keep the weight off, the low fat diet may be able to generate results.

If you’re not willing to give up high fat foods such as donuts, cookies, other types of sweets and fatty meats and starches, this diet may not be for you. But, if your cholesterol is elevated you could be at risk for a stroke because of the plaque in your arteries.

The low fat diet limits the percentage of calories you consume from fat and also limits the sodium, dietary cholesterol and total calories. Many have complained that the low fat diet is bland – but it doesn’t have to be.

There are many ways to spice up your food without adding fat calories. Snacking between meals is also discouraged unless you snack on veggies or other low or no-fat foods.

Keep in mind that the foods must also be healthy for you. Some foods that tout low fat may be processed and considered unhealthy. The low fat diet won’t necessarily help you lose weight fast, but it will immediately make an impact on your health. Eventually, you will lose the weight you desire and you’ll be living a healthy lifestyle.

How to Get Prepared for a Low Fat Diet

There are good and healthy fats that you need in your diet and then there are the high fat foods that can put your health at risk. On the low fat diet plan, you need to familiarize yourself with the foods you can cook with and consume without adding fat to your diet.

If you cook with cooking oils that contain saturated fats, change to heart-healthy canola oil. Choose extra-lean meat when purchasing beef, pork or chicken breasts and then trim the meat to remove any extra fat.

Since you can bake, braise, poach, grill, broil, slow cook and microwave foods, you may want to purchase items that you can use for some of those cooking techniques. Be sure to read labels for the calorie amount. Some calorie-rich foods are labeled low-fat.

Healthy carbs can be consumed on the low-fat diet because high carb foods can sometimes trigger hunger. Make sure you choose healthy carbs such as fruit and whole-grains. Again, be aware of calories.

Plan your meals so that you have about as much time when not eating as when you’re sitting down to a meal. Your body will get used to the routine and it will serve to balance hormones.

You can prepare low fat dishes as easily as high fat dishes by following simple cooking conversions. There are lots of online cooking conversion charts you can use at a quick glance.

Measuring spoons, cups and other types of tools for cooking is important for you to have available in your kitchen to take the guesswork out of calorie and fat consumption. If you’re a busy person, you won’t lack for low-fat meals you can just pop in the microwave.

Learn how to read food labels. It’s essential for you to know the exact amount of fat in the product you’re purchasing. For example, extra lean or lean is used for meat such as poultry, seafood, game meat and meat.

Raw food that has never been frozen, cooked and contains no preservatives can be classified as fresh. Low on a food label might refer to calorie, cholesterol, fat, sodium and saturated fats.

Stay committed to a low fat diet plan and you’ll derive the benefits that it can provide such as good health, prevention of chronic diseases, gaining control of your life and losing weight.

After awhile, you will have more energy and self-confidence. Low fat is a lifestyle that you can easily adapt to if you prepare ahead of time and search for low fat options in the supermarket.

Sample Meal Plan for a Low Fat Diet

You don’t have to give up your favorite foods because you’re on a low fat diet. There are ways to reduce the fat without diminishing flavor. For example, lower the fat content in a BLT (bacon, lettuce and tomato) sandwich by trimming the fat on the bacon, use more lettuce and tomato and use mayonnaise that is fat-free.

Breakfast should always be a main meal on a low fat diet so you won’t lose steam in mid-morning. Use eggs and egg whites to make a great omelet with your favorite veggies and little or no butter.

Another healthy breakfast might consist of ¾ of a cup of oatmeal, orange juice, a banana and coffee. There’s hardly any saturated fat and as an extra bonus, all of the items can lower LDL because of the soluble fiber it contains.

Lunch can be quite filling with a Caesar salad made with egg substitutes and fat-free Parmesan cheese. Tacos or fajitas can be tasty items that you can take to work when you prepare ahead of time.

Use fat-free flour tortillas, lean flank steak – or beans – and lots of peppers and onions. Try ½ of a tuna sandwich made with light mayo, lettuce and tomato, a cup of low-sodium vegetable soup and an apple for a great brown-bag lunch that contains only 7.5 grams of fat.

Dinner can be very satisfying and tasty when you prepare ahead. You can prepare casseroles ahead of time and use trimmed, lean meat, reduced amounts of cream or cheese and low-fat or fat-free dairy products.

Add lots of veggies, beans, grain, rice or pasta to the casserole for texture and taste. After dinner, enjoy a piece of fruit (but watch the calories) or a dessert made with low-or no-fat products.

Rather than preparing pasta dishes using high-fat cream, cheese sauce and meat, use pasta primavera or pasta marinara. Cream sauce could be made with skim milk, fat-free cottage cheese and sour cream and add a fat-free Parmesan cheese for a topping.

Give up unhealthy snacks such as potato chips or candy bars and snack on low-fat microwave popcorn and/or baby carrots. Snacking between meals can ruin your diet plans, so avoid the vending machine in favor of low-calorie, low-fat snacks.

Low calorie meal and snack alternatives can provide lots of ideas for revamping your favorites. Also, consider minerals and vitamins when preparing meals. Many foods contain calories from fat and sugar, but have very few vitamins and minerals.

Today, we can choose from many low-fat or no-fat substitutes as ingredients for many dishes. And, non-stick cookware can keep you from having to use oil for sautéing – or try the many varieties of olive oil and no-stick sprays.

Tips to Increase Success on a Low Fat Diet

The best ways to reduce fat and calories in a low-fat diet and achieve the success you want lies in the preparation process. By using some low-fat or no-fat substitutes in your favorite recipes you can eat more of the dish without the fatty side effects.

So many products on the market today can help you along with your low-fat diet plan. Low-fat mayonnaise, non-hydrogenated items and other substitutions for high-fat options are great choices to keep you from feeling deprived.

Avoid convenience items that may contain a high amount of fat and processed ingredients. When purchasing meat, always look for lean – and limit your red meat intake to no more than three times per week.

Dried beans, tofu, peas and lentils are great meat substitutes. You should also limit the amount of egg yolks you use to three or four a week. Always choose non or low-fat milk, cheese and yogurt. Other options for dairy include fat-free cream cheese and sour cream.

Use spices and herbs for flavoring to keep you from missing the fat that makes many dishes tastier. Use lots of veggies, rice and beans for meals and avoid recipes that require the use of a deep-fat fryer.

Our busy lives don’t always leave time to prepare dinner. During those times, choose low-fat frozen dinners or make extra when you cook and freeze some of your own dishes ahead of time.

For a delicious and light dressing for your salads, simply squeeze lemon juice, add a bit of vinegar of mist some olive oil on the veggies. When you’re cooking pastries, use Phyllo Dough for pies, tarts and turnovers.

Learn what your trigger foods are and avoid them. Trigger foods make you crave high-fat foods and can slow down your progress on the low-fat diet. Also, know what are your buffer foods are.

For example, to ward off cravings you may enjoy a couple of squares of dark chocolate in the afternoon rather than a high-fat snack. Using a fat-free chicken broth in your recipes like soups, gravy and mashed potatoes adds taste without adding lots of calories and fat.

Season French fries and bake them in the oven rather than frying them in oil. You can enjoy a glass of red wine in the evening. It’s full of heart-healthy omega-3 fatty acids and can actually help your heart by increasing HDL – the good cholesterol.

It’s all in moderation – and calorie counting. Exercise is a big part of any diet plan and you should know that some forms of exercise may serve to make you hungry while others have little effect.

Sleep and stress may also affect your weight loss and health plan. Be aware of your body and what it’s telling you about exercise, sleep and stress and discover how your lifestyle is affecting your eating habits and weight gain.

Your lifestyle greatly affects your metabolism and how your body reacts to the low-fat diet, so pay attention to your actions and preferences.

Jan 07

This is How the Blood Sugar Diet Can Help You Lose Weight and Be Healthier

By Jessica | 2 Week Diet

It’s hard to keep up with all the latest diets. Especially if you have other health concerns like type 2 diabetes or prediabetes. In that case, you need to know that a diet will help you lose weight and stay healthy. Today we’re going to check out the “Blood Sugar Diet” and look at whether its a good fit for you.

Taking control of your health by losing weight and feeling good are the main objectives of most diet plans. Everyone is different, so one particular diet won’t work for all of us. Many diets are followed for awhile and then dropped – causing more weight gain.

If you’re struggling with being overweight, tummy fat or type 2 diabetes, the Blood Sugar Diet may be the one that works best for you. Other diets may concentrate on weight loss through low carbohydrates, high protein or other methods.

Clinical trials have shown that The Blood Sugar Diet can greatly improve or reverse type 2 diabetes or prediabetes – and it’s the first diet to achieve that important goal. Research various diets yourself and choose one that you think would best work for you.

Basic Principles of a Blood Sugar Diet

Years of research has occurred to formulate the Blood Sugar Diet and the results have been amazing for those who have type 2 diabetes, prediabetes or those who simply want to have and maintain good health.

The Blood Sugar Diet is based on the popular and successful Mediterranean style diet plan. There are fewer refined and starch-based carbohydrates because these elements quickly transform to sugar in the blood.

Instead, this diet promotes a variety of colorful vegetables – lots of greens – and protein. Healthy fats like avocados and olive oil and unsweetened, plain yogurt are also on the list.

Not only can you lose up to 15% of your body weight in only eight weeks, but you’ll learn healthy eating habits that will help you reach your weight loss goals and keep the weight off.

The diet adheres to the theory that when you replace meals with bars and diet shakes, you don’t learn new eating habits that will keep your weight off and keep you healthy. You’ll just go back to the same meals, processed foods and those containing too much fat and gain even more weight as a result.

The biggest draw to the Blood Sugar Diet is that it can reverse some types of diabetes – and the evidence is there to prove it. You’ll learn that it isn’t the calories or portions that matter as much as it is learning a new way to eat.

It’s a formula for a healthy life. Your body controls your blood sugar levels and may become a serious problem if your level is too low or too high. In type 2 diabetes, blood sugar can no longer be controlled by the body.

Many young people are falling prey to this disease and they don’t seek help because they don’t realize they have it. The main objective of the Blood Sugar Diet is to get control of your blood sugar levels.

When that happens, you will lose weight rapidly and reach your goals faster than ever before.

Who a Blood Sugar Diet Works Best For

Anyone who has a problem or anticipates a future problem with blood sugar levels – particularly diabetes – can benefit from this diet plan. Since it’s based on the Mediterranean diet plan, you’ll get lots of fresh vegetables and a very healthy meal plan.

You may already have higher blood sugar levels than normal or have a history of diabetes (or raised lipids) in your family tree. Your waist line and tummy may be expanding, indicating that you’re storing excess weight around your internal organs.

Symptoms of unbalanced blood sugar include feeling thirsty, passing an excess amount of urine, cuts or scraps that are difficult to heal and feeling very fatigued most of the time.

The only reliable way to test your blood sugar is to have a blood test. Most people are unaware of raised blood sugar levels and only find out when they hear the doctor’s diagnosis and some damage has already been done.

If you need to lose weight (especially if you’re obese) or suspect you might develop diabetes, this diet plan is perfect for you. Be prepared for spending quite a bit of time required in the kitchen for prepping.

Chopping vegetables, measuring ingredients and sometimes weighing them and discovering new spices to make the food interesting can be time-consuming, but the results are delicious.

Although you won’t likely have hunger pangs on the Blood Sugar Diet, you might become bored with the plan. Since there’s no flexibility allowed, you might find it difficult to socialize at lunch or dinner at a restaurant since most meals would put you way above your daily allowance.

The Blood Sugar Diet doesn’t use low calorie shakes, but instead, advocates fresh and healthy foods to create meals from. The results for weight loss tend to be the same as meal replacement and the results are also proven to be healthier.

If you’re concerned about your health and blood sugar levels, this diet will work for you. If you simply want to lose weight you may want to check out other diet plans that are more acceptable to your lifestyle.

How to Get Prepared for a Blood Sugar Diet

Part of the preparation for the Blood Sugar Diet is to clear your pantry and refrigerator of all sugary, high-carbohydrate and processed foods that contain hidden sugars. You’ll want to find the nearest farmer’s market because you’ll want to eat fresh from now on.

Meals should be planned a week ahead of time to prevent last minute chaos and the possibility of going off the diet. You can find online sites that provide meals and ingredients for each week.

Some sites also include shopping lists so you can print it off and take it to the supermarket with you. Of course there will be foods you don’t like and in those cases you’ll need to substitute another meal and ingredients.

You can even find websites that will let you tweak the meals and ingredients so when you print the list out, it will be exactly what you need. Be prepared to spend a bit more to purchase ingredients for meals on the Blood Sugar Diet.

Fresh, organic and sugar-free foods cost less than sugar-laden and processed foods. You’ll likely have lots of leftovers which you can freeze and use on another day. You may also want to purchase pre-sliced or pre-packed fresh items in smaller quantities rather than a whole item.

For example, you can purchase vegetables already cut and in small containers rather than an entire vegetable. If you do find yourself with lots of leftover ingredients, consider preparing meals ahead of time and freezing them. It will save money and time.

Check out mail order or home delivery diet plans. Some have menus and ingredients specifically planned to be low-carbohydrate and low calorie. It may save you time in the kitchen and help you stay on the diet.

Kitchen gadgets help save you time during food prep and you might consider adding some to your kitchen when you begin preparation for this diet plan. You can get tools for blending, chopping and slicing and also those that make food more attractive (such as the tool that can julienne vegetables).

A food processor can make you look like a gourmet cook and can speed up the task of chopping, slicing and blending vegetables. It’s an investment that you’ll never regret and wish you had gotten sooner.

There are also mini-processors that are great for prepping smaller amounts of food – like chopping garlic, herbs and nuts. They’re great little tools and don’t take up a lot of room in your cabinet or countertop.

A box grater has been a staple in kitchens for a long time. Shredding and grating cheese, apples, zucchini, cucumber and carrots is easy and fast. The various holes in the gadget can be used for various ways you want to prepare the food.

Another must-have when preparing meals for the Blood Sugar Diet is the bench scraper. It’s usually used by bakers to scrape dough, but it works brilliantly for scooping up chopped veggies. It makes the kitchen cleanup fast and easy.

Anytime you embark on a new diet plan, there are ingredients and preparation techniques to learn and get used to. Eventually, you won’t have to think so much about the process and be able to prep in a flash.

Sample Meal Plan for a Blood Sugar Diet

Getting your blood sugar under control to prevent diabetes and other diseases can make a big difference in how you feel. The meals on the Blood Sugar Diet are designed to meet the need to stabilize your blood sugar, help you lose weight and give you more energy.

Some breakfast meals that are recommended on this diet include a vegetarian omelet made with fresh eggs and a variety of vegetables such as spinach, broccoli, onions or mushrooms. Be sure and sauté the veggies before adding them to your omelet.

Another good choice for breakfast would be a veggie frittata. Use any fresh vegetables such as squash, spinach or broccoli (use leftover vegetables if possible) to whip up a simple, but delicious frittata to get you off to a good start in the morning.

A Mediterranean salad bowl can be prepared ahead of time for lunch and give you all the nutrition you need for a balanced diet. Quinoa, cucumber, olives, tomato, hummus, red onion and olive oil can all be tossed in a bowl and eaten for nutritious and filling lunch.

Pizza rollups can be put together quickly and packed for a busy day’s lunch. Tortillas, tomato paste, black olives, mozzarella cheese and fresh basil leaves can be mixed and spread over flour tortillas. Roll them up and cut them in ½ or 1 inch spirals.

Chicken and sage risotto is a hearty and delicious dinner meal that the entire family will enjoy. Cook onion and red pepper in low fat chicken broth and “I Can’t Believe It’s Not Butter” and add rice and garlic.

Then, add Arborio rice and simmer for about 20 minutes. Add the cooked chicken at the end and you have a great dinner. Pair it with a salad and low-fat vinaigrette and you’ll have a dinner meal that will be asked for time and again.

Greek-style pasta is a real people-pleaser and simple to prepare. Combine tomatoes, feta, olives, spices and salt and pepper in a bowl and chill while cooking some penne pasta. Drain the pasta when done — then, heat the garlic with olive in the same pan.

Add the pasta, chilled veggies and toss. Greek-style pasta is an attractive and delicious dish to serve company. You can also add a salad made with a variety of greens to round out the meal.

Snacks for the Blood Sugar Diet might include chickpeas that have been roasted with sea salt and Tamari. Chickpeas are a staple of a vegetarian diet because it provides protein that is often lost on a vegetarian or Mediterranean diet.

Another choice for a snack could include roasted cauliflower. It can also be used for a side dish with a main meal – and it’s so easy. First, cut the cauliflower in bite-sized pieces and then toss with olive oil just until the pieces are lightly coated.

Sprinkle some salt and fresh-ground black pepper, add parmesan cheese and toss again. Place cauliflower pieces in a large casserole dish so it’s in a single layer and roast at 450 degrees for 15 minutes. Turn the pieces over and cook another 15 minutes.

You’ll be eating fresh and healthy foods on the Blood Sugar Diet but you can add lots of twists to the recipes so it will never be boring.

Tips to Increase Success on a Blood Sugar Diet

There are many tips to ensure success on the Blood Sugar Diet. One thing to avoid on this diet is “diet products.” These items often contain sweeteners or sugar which keeps your hunger cues active.

Soups are especially healthy and can rapidly fill you up. They’re also inexpensive and practical. You can make a large pot of soup, freeze some and eat the rest throughout the week.

Rather than using starchy and high-carb potatoes at meals and in recipes, try using grated cauliflower. Cook or steam it for a few minutes, then mash it and serve rather than mashed potatoes. Cauliflower can also be used instead of rice.

Flavor boosters such as mustard, chili, lemon, pepper, garlic and many herbs can make any dish tastier. You won’t be adding as many calories, but you will get lots of taste. You can change your old recipes into more blood sugar friendly ones.

Another way to ensure you stay on the plan until your desired weight is achieved and your blood sugar is balanced is to join an online forum. These social online gatherings can encourage you to keep on and can provide lots of tips from those who have already been through it.

You don’t have to cook complicated meals when you follow the Blood Sugar Diet. You can poach or boil eggs and add mushrooms and spinach for breakfast or lunch. A grilled piece of chicken or fish is great for dinner with a simple salad.

As with most diets, the Blood Sugar Diet requires that you drink lots of water. If you become bored with that, try infusing some fruits and vegetables in the water – or, add a sliced cucumber or lemon to the water.

When you first embark on this diet plan, you may crave carbs, but hang in there – in a few days those cravings will subside. You’ll soon begin to enjoy the effects of the Blood Sugar Diet by realizing a balanced blood sugar level and also begin to restore your energy level.

Nov 23

If You Haven’t Heard of Foam Rolling, Here’s 3 Things You Gotta Know

By Jessica | Abs

I know, I know. It’s impossible to keep up with all the things!

As soon as you figure one out, there’s a new one. Exercise is the same way. Lots of fads, lots of “everything old is new again.”

Here’s one that I’ve been learning about that I wanted to share. It’s called “foam rolling.” I see your nose scrunching up skeptically. . . Read on.

Over the past few years, foam rolling has grown steadily in popularity, and nowadays, gyms all over the world have foam rollers for their members to use. Unlike many fitness products such as TRX cables, etc. the popularity of foam rollers grew by word-of-mouth instead of heavy advertising or technical innovations. This shows just how effective it is.

What is a foam roller?

The foam roller is a simple cylindrical item that is used to roll over your body. It can be long, short, hollow or hard. Usually constructed out of ethylene vinyl acetate, it is hard despite being classified as a foam product.

There are several different types of foam rollers that vary in density and construction. Some rollers are smooth, and some models such as rumble rollers have pronounced peaks to target more specific areas.

You’ll use the foam roller by lying on top of it in a position where you can roll forward and backward to stretch and treat the affected area.

What is fascia?

Fascia is the connective tissue all over your body. When it gets stiff due to scarring or inflammation, your movements will be restricted. Over time you may not even notice it, but different parts of your body will be working harder to compensate for the restricted movements.

This will give rise to aches and pains, and you’ll not feel optimal. Foam rollers are an excellent tool to help massage and ease the tight fascia. After several repeated sessions of foam rolling, your fascia will be more flexible and fluid. Your body will feel better and you’ll move better too.

What other benefits can foam rolling give me?

Besides softening your fascia, foam rolling will ease delayed onset muscle soreness. When you engage in weight training, there will be microtears in your muscles. This will usually cause your muscles to ache about 24 hours after the workout is over. Foam rolling acts like a ‘sports massage’ that will break up the scar tissue and improve blood circulation to the area.

Foam rolling also eases tension in parts of your body that are prone to getting tense. The upper back is one such area because so many people are in a kyphotic position from being hunched over their computers for hours.

The hamstrings, calves, etc. can get tense too, and you’ll only realize how good it feels when you use the foam roller on these areas. You would do well to research all the different moves that you can do so that you can get the best out of the foam rollers.

Some of the best moves for the entire body are:

  • Iliotibial Band Roll
  • Hamstrings Roll
  • Latissimus Dorsi Roll
  • Glutes Roll
  • Foam Roller Upper Back
  • Groin Roll
  • Quadriceps Roll

When using a foam roller to massage your body, it’s important to be consistent. Even 10 to 15 minutes a day for two weeks will yield benefits. What really matters is that you do it daily. This is a holistic method of healing and requires time to work.

You should shop around and look for a foam roller that’s just right for you. Use it daily and your body will thank you for it in time to come.