12 Day Grapefruit Diet

The 12 day grapefruit diet is not a new concept. The original plan was developed in the 1930′s. This fruit appears to be a dieter’s dream. It has no fat, is high in fiber and low in calories. It also carries benefits for your skin as it is high in vitamin C.

So how does this diet work? It’s very simple. You eat half a grapefruit before every meal. The enzyme it contains reduces your appetite so you consume fewer calories. It also speeds up the fat burning process helping you to shed pounds. Everyone knows that if you use more energy than you take in from the food you eat, you will lose weight. Some studies suggest that you could lose up to ten pounds in less than two weeks simply by introducing this change. Personally, I believe you would have a better chance of success if you also cut your portion sizes, ate four or five smaller meals rather than three large ones.And took more exercise.

It is completely pointless thinking that one simple change in your lifestyle is going to result in a big weight loss. You need to review all areas of your life. Do you eat food because you are bored? Upset? Do you get enough exercise? Most Americans are not active enough. You don’t suddenly need to become a gym fanatic but a little extra activity every day will help. I am sure you can think of a million ways to add some movement to your sedentary lifestyle. You could take the stairs instead of the lift; get off the metro one stop early, walk to the store etc.

In the same way, you can make progress by implementing simple changes at mealtimes. Instead of frying your food which only adds extra calories, try grilling, baking or steaming. Learn how to cook rather than relying on prepackaged meals that add dollars to your bills as well as pounds to your waistline. Use herbs and spices to flavor your meals rather than salt to help prevent fluid retention.

Eat more fruit and vegetables. They are high in fiber, low in calories and very filling. Your skin will glow from all the extra vitamins and minerals you are consuming. Don’t eat carbohydrates after 5pm in the evening as your body will not have sufficient time to use up all the energy they release. The body converts excess energy into fat.

Eat protein but chose the leaner cuts of meat and forget about sausages and other processed foods for now. Don’t exclude all treats but go for quality rather than quantity. Stop eating when you are full and not when your plate is empty.

Don’t mistake being thirsty for feeling hungry. And stop ingesting hidden calories via flavored waters, fizzy pop and perhaps the biggest culprit of all, alcohol.

You can shrink your waistline by using the 12 day grapefruit diet. but only if you combine it with a healthy eating and exercise program.

Low Fat High Protein Foods – How To Get Your Lean Protein

by Mike Roussell PhD(c)

All the foods that you eat greatly impact your ability to lose weight. Protein, carbohydrates, and fats each have important roles and specific qualities that make them essental to a fat loss diet. What is interesting this is that the USDA, National Cholesterol Education Program, American Heart Association, and many scientists have previously essentially written off the benefit of protein above the body’s minimal requirement.
“15% of calories or 0.8g/kg is all you need” We’ve heard that before.

However, there has been a surge of research and buzz around the importance of increased protein intake for not just weight loss but cardiovascualar disease reduction, blood sugar control, and lowering blood pressure.

If you are looking to maximize fat loss then you are going to need to make sure that you get more than ‘adequate’ protein levels. When you increase your protein intake and decrease your carbohydrate intake, from a biochemical perspective you are removing an insulin stimulating nutrient (carbohydrates) and replacing it with a nutrient that has a much lesser effect on insulin (protein). Protein also causes your body to release another hormone called glucogon which counteracts insulin. Control insulin and you control the rate in which you burn fat. [Read the rest of this entry...]

3 Ways You Sabotage Your Weight Loss Diet

By Mike Roussell PhD(c)

There is nothing more frustrating than sticking to your diet and exercise plan but not losing weight. You think you are doing everything you are supposed to do but the weight just isn’t coming off like it should. You ask yourself ‘What is Going On?!” I might have the answer for you. Today I want to share with you three under the radar ways that you could currently be sabotaging your weight loss efforts without evening knowing it.

Nibbling while Cooking

This is my personal demon. I’m a nibbler. Snacking and nibbling on the foods that you are cooking while preparing your meals can be a significant source of unaccounted for calories. Let’s say you are making a chicken, vegetable, and cashew stir-fry. You have a couple cashews while getting the ingredients out, a small handful while adding them to the dish, next thing you know you’ve had 200-300 unaccounted calories.

One of the great benefits of ‘meal preparation chunking’, a technique that I teach which involves getting most if not all of your food prep done at one time at the beginning of the week. This cuts down on the temptation of nibbling by just removing it from the equation, except for one time during the week. [Read the rest of this entry...]

Improving Your Diet for Optimal Health

Many people focus on diet improvements because they feel they need to lose weight. It’s true that obesity is a rising problem, but more importantly the issue of health is at the heart of it all.

If you think your diet needs improvement, you’re not alone. It’s true that “you are what you eat,” and your food choices determine how you feel every day. The proper choices enable your body to fight stress and disease and keep you in tip-top shape so that you look and feel good.

You can feel the benefits from proper nutrition almost immediately. With a few healthy changes to your diet, you can be feeling great in no time.

Try making the following changes to your diet:

1. Eat whole grains. Given the choice between whole grains and refined grains, go with whole grain. You might just make a simple change like using wheat bread instead of white bread. The whole grain foods have naturally nutritious benefits. They’re also loaded with more fiber, which is great for your digestive tract and can help you to feel full longer.

2. Avoid carbonated beverages. Even the zero calorie alternatives can be [Read the rest of this entry...]