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Nutrition

  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

Why low calorie diets will never work

One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are based on unhealthy approaches to fat loss. When it comes to stripping off the fat, you WANT it to be slow and gradual for a number of reasons. Keep yourself committed and hold on to your patience by understanding how the human body works during a fat loss phase.

Low calorie diets will never work

Low calorie diets DO cause fast weight loss. However, when you restrict your calories to really low levels (under 1200 a day), you can almost guarantee that the majority of the weight you lose will be water and lean muscle, NOT fat. What does this mean? Loss of muscle will slow down your metabolism. When the diet phase is over, you’ll gain all the fat back due to your sluggish metabolism.

Starvation response

If you slash your calories too low, your body will detect that you’re going through a famine. Our bodies have incredible defense mechanisms and will eventually start to burn muscle to prevent starvation. Muscle is metabolically active and greatly contributes to your energy expenditure, so the less muscle you have, the less calories your body will burn. The more muscle you have, the more calories you burn.

The human body is unable to differentiate between low calorie diets and malnourishment due to famine. In response to extreme shortages of food, your body will stop burning fat for energy and start destroying lean muscle mass to keep you alive longer. In his book, “Burn the Fat, Feed the Muscle”, Tom Venuto points out that low calorie diets decrease your metabolic rate by 50% within a period of six months. To quote Venuto: “The human body is simply too smart for very low calorie diets to work.”

Extreme hunger

Low calorie diets not only trigger a starvation response, they will also make you feel ravenously hungry. Not many people will be able to sustain themselves on very little food over a prolonged period of time - eventually you’ll crack and binge. Associating extreme hunger with fat loss may discourage you from ever following through with a successful program. Nobody wants to go on a diet if they believe that they’ll feel hungry all the time.

Fat loss won’t be permanent

Even if you do lose weight, your chances of maintaining your new body will be very low. With an increased appetite and a slower metabolism, your weight will most likely creep back. Some people even end up fatter than they were before they started. After a period, many dieters decide to try again and start at the beginning. Another failed attempt at low-calorie dieting will result in an even slower metabolism, and can lead to a frustrating pattern of yo-yo dieting.

Loss of energy and a negative impact on relationships

Low-calorie diets will never fuel your workouts, meaning you won’t be able to progress in the gym or remain physically active. Lack of food will also affect your levels of concentration, meaning your performance at work may also suffer and you’ll be less productive in general.

When you aren’t eating enough, your mood will also suffer. You’ll become irritable and grumpy, and this will have a negative impact on your personal relationships. You might be unpleasant to be around or no longer feel like socializing at all.

Creating successful fat loss

There are several tactics you can apply to fat loss programs to ensure that you keep your metabolism revved up and protect your muscle mass at all costs. If you’ve been a victim of low-calorie diets, incorporating these strategies will help bring levels back up.

Don’t cut calories down too low

The safest approach to a fat loss program is a conservative calorie deficit. Strive to start out with a deficit of 500 calories a day for gradual and progressive fat loss. You can then slowly increase to a deficit of 1000 calories a day, as you lose more fat. Tom Venuto recommends eating a minimum of 1400 calories a day for women and 2100 calories for men. Aim to develop an ongoing lifestyle, instead of going on a diet and then returning to your old habits. When you are in a deficit, you simply eat less of what you should already be eating on a daily basis.

Click here to determine how many calories you should be eating for fat loss. 

Maintain muscle mass and hit the gym

Losing fat increases the risk of losing muscle. It’s important to consume enough protein and to lift weights at the gym to protect your muscle mass, keep your metabolism high and accelerate fat loss. It is also more effective to create a deficit through exercise than through dieting alone. Exercise will speed up your metabolism, protect lean muscle mass, generate health benefits and prevent disease. It will also give you the freedom to eat more.

Be patient and consistent

When it comes to fat loss, it pays to be consistent and patient. As we’ve learnt, fat loss is meant to be slow and gradual. When it comes to fitness you’ll always get back exactly what you put in. If you work hard and eat well over a period of time, you WILL see results. There’s no point in crash dieting, or following the latest diet fad. Although you may feel triumphant if you experience rapid weight loss in a short period of time, it is meaningless if most of the weight lost is not fat, and you run the risk of regaining it all anyway. 

If you have a damaged metabolism, click here to learn how to get it revived up. 

 

 

Comments  

0
kat
2017-02-09 05:17
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0
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2015-02-22 05:53
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