New Carbohydrate Diets Weight Loss Discovery:American Latest Low-Carb Diets Plan

Carbohydrates Diet that Help Lose Weight

 

American are bombarded daily with different ways to lose weight going on a low carb diet.The most popular of these diet are Atkins and Dukan diet.Most American had become so obsessed with these low carb diet methods that they had come to take weight loss for eating low carb foods.

But one thing is that both Atkins and Dukan diet weight loss plan that recommends low carbs  does not give a long term result.They are difficult to keep  weight loss diet plans and most times unrealistic.

Carbohydrates are food that are hard to resist in our daily diet.They are mostly food our body craves and we can't do without them even taking low quantities might be high mountain to climb.But, not all carbohydrates are bad as most of the weight loss diets tells us.A recent study has discovered that there are carbohydrates that are good for us and speed up weight loss.

These carbs that are "good guys" have been discovered to contain a substance called resistant starch.When you eat them, they actively encourages weight loss.They are found in our every day ordinary foods such as bananas,oats,beans and potatoes.They are called resistant starch foods because they appears to resist digestion.

This starch moves through the digestive system almost intact.They produce fatty acids that stimulates fat-melting enzymes especially in the abdominal region,encouraging your liver to change to a fat burning state,preserving muscle mass as well as boosting satiety hormones,thus making you feel fuller for a long time.

Frances Largeman-Roth and Kunes,authors of The Carb Lover's Diet write a diet plan which the writer claims guarantees fast  and long tern weight loss.They say that low carb diet fast by Atkins are unnatural,difficult and ineffective long term.They say that since our body has been used to eat starchy foods and it will be difficult for willpower to go on unrealistic low carbs to lose weight long term.

Largeman-Roth and Kunes in their research that they had tested diet that is based on weight loss without carb denial.From a 220 studies at respected Universities,they show that resistant starch are effective appetite suppressant and metabolism booster.

The research at the University of Surrey found that eating resistant starch in one meal caused participants to consume 10% fewer calories that is  about 150-200 calories for the average woman during the next day because their hunger was reduced.

Another study showed that resistant starch speed up activity of fat burning enzymes and decrease the activity of fat storage enzymes.That means, stomach fat cells were less likely to increase and store calories as fat.The result shows that a little resistant starch in your morning meal is enough to turn your body to a fat melting mode, thus enabling you to burn almost 25% more calories every day.

However,you will have to eat about 10% fewer calories because you hunger pang is reduced.Naturally, we most times consume around 4.8g of resistant starch a day, but the authors believe increasing your intake to 10-15 daily is enough to trigger the change and thus losing weight.

Below is a quick-start 7 day diet plan which they say, guarantees rapid 3-6lb of weight loss and a separate long term strategy for incorporating healthy carbohydrates-particularly the resistant starch into your life in order to ensure your weight stays at the required limits.

The Wonder Resistant Starch

    BANANAS are your richest source of resistant starch. They are also rich in appetite-suppressing fibre (3g each) and contain the amino acid tryptophan, which is converted into the calming brain chemical serotonin to help you relax and improve your mood.
    Nearly half the starch in BEANS is resistant starch, making them a powerful weight-loss ally. They are also an incredibly rich source of fibre. A Canadian study found that people who ate beans regularly tended to weigh less and have a smaller waist than those who didn’t (they were also 23 per cent less likely to become overweight over time).
    In addition to the fibre and resistant starch they contain, POTATOES are a natural source of a proteinase inhibitor — a natural chemical that boosts satiety hormones and  curbs appetite.
    POLENTA — this cooked cornmeal is naturally high in resistant starch, but is also rich in fibre and contains a decent amount of protein. It can be cooked into a creamy consistency or baked into crunchy sticks (chop small to make nutritious crutons).
    BROWN RICE digests more slowly than white. One study found that blood sugar levels were 24 per cent lower in people who ate brown rice than those who ate white.
    BARLEY is rich in resistant starch and both soluble and insoluble fibre which reduces appetite and  aids digestion.

The Diet Rules

You will have to stick to the daily plan (below) or mix and match meals, but to lose weight quickly, follow these rules:

    Eat at least 1g of resistant starch with each meal and aim for a minimum daily 10g total.
    At lunch and dinner, ensure resistant starch fills a quarter of your plate and the remaining three quarters is lean meat and low-fat dairy products, fruit and vegetables.
    Write down everything you eat in a food diary, highlighting all foods high in resistant starch (research shows that dieters who jot down what they ate lost weight more quickly than dieters who didn’t, and keeping a food diary helps dieters follow their plans without cheating).
    Ban artificial sweeteners. Studies show they may increase your cravings for sugary foods. Fake sweeteners are up to 600 times sweeter than sugar and numb your taste buds to the natural sweetness of good-for-you carbs such as berries and other fresh fruit.
    Eat one snack a day to prevent between-meal bingeing (the longer you wait to eat your snack, the easier it will be to stick to the diet).
    Don’t skip meals. Sticking to a regular pattern maintains blood sugar levels and keeps hunger at bay.
    Keep trigger foods out of the house. This means you are less likely to lose your self-control and scoff them down.
    Drink eight glasses (240ml) of water each day, so you don’t mistake thirst for hunger. Don’t drink liquid calories. On the seven-day kickstart plan, you can drink water, coffee and tea (black, green or herbal, without sweeteners, but with up to two teaspoons of semi-skimmed milk), but skip fruit juice, alcohol and fizzy drinks (even diet drinks or sparkling water), which make you look and feel bloated.
    Sit down to every meal. Grabbing something and eating it over the sink sets you up for overeating. It doesn’t give you a chance to be mindful about your food, and you’re less likely to pay attention to the serving size. Eat slowly and avoid TV, music and even dinner companions — all of which can cause you to overeat.
    Use smaller plates (try your salad plate instead of your dinner plate) and keep portion sizes small.
    For a quick boost, try this fat-flushing cocktail, which includes metabolism-boosting ingredients that will help speed you to your goal: Take two litres of green tea, juice from one orange, juice from one lemon and juice from one lime. Mix together in one large jug. Serve hot or iced. Keep in the fridge for up to three days.

YOUR SEVEN-DAY KICK-START CARB DIET PLAN

This plan has been devised to provide a healthy, balanced diet that maximises resistant starch intake, but restricts calories to 1,200 a day, promising dramatic weight loss of 3lb to 6lb in just a week.

MONDAY

Breakfast: Banana shake (blend one banana, 250ml/12fl oz semi-skimmed milk, 2tsp honey with ice) or a wholegrain chewy cereal bar plus one banana.

Lunch: Chicken pitta (stuff a wholemeal pitta with 40g/1½oz baby spinach, 125g/4oz cooked skinless chicken strips, tossed with 2tbsp lowfat vinaigrette).

Dinner: Griddled salmon and parmesan potatoes (baked potato with salt, pepper and 2tbsp grated parmesan cheese) with salad.

Snack: One 180ml/6fl oz pot low-fat Greek yoghurt with 2tsp honey and
2tbsp rolled oats.

TUESDAY

Breakfast: Banana nut porridge (cook 50g/2oz oats with water and top
with sliced banana, 1tbsp chopped walnuts and 1tsp cinnamon) or a banana with 1tsp peanut butter.

Lunch: Hard-boiled egg, 25g/1oz cheddar cheese and one sliced apple
on three rye crackers.

Dinner: Prawn stir-fry with ginger (see recipe above).

Snack: Cannellini and herb hummus with crudites (mash 65g/2½oz canned white beans with 2tsp olive oil, 1tbsp chopped chives and 1tbsp lemon juice and serve with 75g/3oz sliced raw vegetables).

WEDNESDAY

Breakfast: Banana shake Plus (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 2tsp ground flaxseed).

Lunch: Big chopped salad of 125g/4oz salad leaves, 125g/4oz canned
chickpeas, 100g/3½oz grated carrots, 50g/2oz shredded red cabbage,
1tbsp grated parmesan, 2tbsp chopped walnuts, 2tbsp dried
cranberries, all tossed in 2tbsp low-fat balsamic vinaigrette.

Dinner: Black bean tacos (rinse and drain 400g/14oz of black beans and heat through, warm two tortillas, then divide beans between the two, stuffing with 75g/3oz shredded lettuce, 175g/6oz grated carrot and
60ml/2fl oz salsa).

Snack: 2tbsp salsa mixed with 2tbsp black beans (rinsed and drained) with eight tortilla chips.

THURSDAY

Breakfast: Banana berry shake (blend one banana, 350ml/12fl oz
semi-skimmed milk, 2tsp honey, ice and 40g/1½oz berries) or wholegrain
chewy cereal bar and a banana.

Lunch: Chicken pitta sandwich (40g/1½oz baby spinach, half a sliced
red pepper and 125g/4oz cooked chicken tossed in 2tbsp low-fat vinaigrette and stuffed into a wholemeal pitta).

Dinner: Chicken pasta primavera (see recipe above).

Snack: Two crackers with 2tsp almond butter.

FRIDAY

Breakfast: One slice of toasted rye bread topped with 1tbsp almond butter and one banana.

Lunch: Hard-boiled egg with 25g/1oz cheddar and an apple on three rye crackers.

Dinner: Grilled burger and three-bean salad (see recipe above).

Snack: Trail mix (15g/½oz cornflakes, 2tbsp flaked almonds and 2tbsp
dried cherries).

SATURDAY

Breakfast: Banana-cocoa shake (blend one banana with 350ml/12fl oz semi-skimmed milk, 2tsp honey, ice and 1tbsp cocoa powder) or wholemeal chewy cereal bar plus a banana.

Lunch: Big chopped salad (see Wednesday).

Dinner: Fish tacos (see recipe above).

Snack: 2tbsp oats and 2tsp honey in a small tub of low-fat yogurt.

SUNDAY
Breakfast: Banana and almond butter toast (top one toasted slice of
rye bread with 1tbsp almond butter and a sliced banana).

Lunch: Hard-boiled egg, 25g/1oz cheddar and sliced apple on three rye crackers.

Dinner: Grilled salmon served with parmesan potatoes.

Snack: 25g/1oz baked potato crisps.

How to Lose Weight Eating American Fatty Foods

American Fatty Foods that Help You Lose Weight

The low fat diet has been recommended by doctors and dietitians as keys to losing weight,managing cholesterol and guarding against other health conditions.American have this obsession for low carb and low fat diets.Many people who follow the latest fad about weight loss diets do so ignorant of the fact that not all fat are bad for their body.

Fats are healthy only if you know the good ones to make part of your daily diet.Bad fats are what you need to know about and avoid them like plague.Bad fat raises the cholesterol level and your risk of certain diseases.Good fats should be your target for daily dietary meal because they help to protect your heart and support your overall health.

Types of Dietary Fats

There are 4 types of dietary fats that you need to know.Here they are;

Monounsaturated fats
polyunsaturated fats
saturated fats
Trans fats

Let get to know each of them in turns.

Monounsaturated fats and polyunsaturated fats are twin fats that are known as good fats.This is because they help your heart work well, balance your cholesterol level and overall health.

Examples of monounsaturated fats are

• olive oil
• canola oil
• sunflower oil
• peanut oil
• sesame oil
• Avocados
• Olives
• Nuts such as almonds,peanuts,macadamia nuts, hazelnuts,pecans and cashews.
• Peanut butter

Examples of Polyunsaturated Fats

• Soybean oil
• corn oil
• Safflower oil
• Walnuts
• Sunflower,sesame,pumpkins seeds and flax seed
• Fatty fish like salmon,tuna, mackerel,herring,trout and sardines
• soy milk
• Tofu

Saturated fats and Trans fats goes together as bad fats.They are so called because they increase your risk of disease and raise your cholesterol level.

Examples of saturated fats are

• High fats cut of meat like beef,lamb and pork
• Chicken with the skin
• Whole fat diary products like milk and cream
• Butter
• Cheese
• Ice cream
• Palm and coconut oil
• Lard

Examples of Trans Fats

• Commercially baked pastries,cookies,doughnuts,muffins,cakes,pizza dough
• Packaged snack foods like crackers,microwaves popcorns and chips
  Stick margarine
• Vegetable shortening
• Fried foods like French fries,fried chicken,chicken nuggets and breaded fish.
• Candy bars.

Saturated fats and Trans fats can be identified has been solid at room temperature while monounsaturated and polyunsaturated fats tends to be liquid.

How to Choose Healthy Fats

Even though there are many different sources of dietary fats.Their are some good and some bad, it might be confusing to choose the healthy ones.

If your concern is about your weight or heart health, do not avoid fat in your diet,what you need do is to replace saturated fats and trans fats with goods fats.That is, if you eat meat, you can replace with beans and legumes.Use olive oil instead of butter.

Here are ways to choose healthy fats

• Try to remove trans fats from your diet.You can do this by checking on food labels for trans fats.You should avoid commercially-baked foods and fast foods.
• Limit your consumption of saturated fats
• You should cut back on meat and full fat dairy food,replace red meat with beans,nuts, poultry and fish as possibly as you can.Then replace whole milk and other full fat dairy foods with lower milk.
• Eat omega-3 fats every day.Good sources of omega-3 fats are fish,walnuts,ground flax seeds,flax seeds oil,canola oil and soy bean oil.

How much Fat?

• The amount of fat you take depends on your lifestyle,weight,age and state of health.The USDA recommends that the average person should:
• Keep total fats intake to 20-35% of calories.
• Limit saturated fats to less than 10% of your calories.(That is 180 calories for a 1800 calorie diet)
• Limit your trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

Saturated Fats-Cut Back bad Fat

To lose weight, you should reduce your intake of saturated fats.Saturated fats can be mainly found in foods such as red meat and whole milk diary products.Poultry and fish contains saturated fat but less than red meat.Other sources of saturated fats are tropical vegetables oils such as coconut oils and palm oil.

Ways to reduce saturated fats

• Eat less red meat and more fish and chicken
• Eat lean cuts of mean and stick to white meant, this has less saturated fat.
• Instead of frying, bake,broil and grill.
• Remove skin from chicken and trim as much fat off meat as possible before cooking.
• Avoid breaded meats,vegetables and deep-fried foods.
• Choose low fat milk and lower fat cheeses like mozarella whenever possible.
• Use liquid vegetables oils such as olive oil or canola oil instead of lard,shortening or butter.
• Avoid cream and cheese sauces,or have them as side dishes.

Sources of Saturated Fats

• butter
• cheese
• red meat
• cream
• eggs
• ice cream
• whole meat
• Sour milk

Healthier Options

• Olive oil
• low fat or reduced-fat cheese
• white meat chicken or turkey
• low fat milk or fat-free creamer
• Egg whites, an egge susbstitute(e.g eggbeaters) or tofu
• Frtozen yogurts or reduced fat ice cream
• Skim or 1% milk
• Plain,non-fat yogurt

Eliminate trans fats from your diet

Trans fat s a normal fat molecule that has been twisted and deformed during a process called hydrogenation.During this process, liquid vegetables oil is heated and combined with hydrogen gas.This partially hydrogenating vegetable oils makes them more stable and less likely to spoil,this is good for food manufacturers and this is bad for you.

No amount of trans fat is healthy for weight loss.

Sources of trans fats

Trans fats comes from commercially prepared baked foods and snack foods.

They are:

Baked goods-cookies crackers,muffins,piec crusts,pizza dough, and some bread like hamburger buns.
Fried Foods-doughnuts, French fries, fried chicken, chicken nuggets, and hard tacos shells.
Snack foods-potato,corn,tortilla chips;candy;packaged or microwave popcorn
Pre-mixed products-cake mix,pancake mix and chocolate drink mix.

Now you know what fats are good for losing weight.your best bet are monounsaturated and polyunsaturated fats

 Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.

Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.

Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.

Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.

Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.

American Family Diet for Weight Loss:Low Carb Diet Facts Revealed!

Good Old Carbohydrate Foods for Weight Loss

You are reading my post wherever you are because of the good old carbohydrate.The ability to read ,assimilate and understand comes from  this food source.Me, at this end writing this post can do so because the source of my energy in writing comes from carbohydrate.There is nothing we do that we don't need the energy that carbs supplies.It is an important part of our daily diet.Ignore it and you health get impaired.Take too much, and you hate what you see when you look yourself in the mirror.

There has been the craze for the latest weight loss diet fad.Atkins diet and South Beach being the more popular of them.They one had one thing in common and that is they are low carbohydrate diets.Many people had mistaken this low cabs diet to mean that anything carbohydrate is bad.They attribute excess weight,pot belly and obesity to eating carbs.

This is not true at all.

Carbohydrate is good just as I said earlier that they are the reason for our activities for daily living.Carbohydrate that are easily digested from white bread,white rice,pastries and sugared sodas and other highly processed foods do bring about weight gain.But on the other hand whole grains, beans,fruits, vegetables and other carbohydrates are great for good health.

Do you know what Carbohydrate are?

Many people take this for granted. They think they know carbohydrate and they can rant about it just like kids rants A,B and C.But most times, you found out that you know so little about what carbohydrate are.

Carbohydrate are in many varieties of foods.From bread, beans,milk,popcorn,potatoes, cookies, soft drinks,pies,spaghetti,pasta and corn to mention a few.They also comes in variety of forms and the most common are sugars,fibers and starches.

Taking  you back to chemistry,carbohydrate is a sugar molecule, which is the basic building block of every carbohydrate.A union of carbon, hydrogen and oxygen.The essential chains of sugar molecules are starches and fibers.Some do have hundreds of sugars and some are straight while others are wild.

Nutritionist told us that carbohydrate is grouped into 2 main categories.Simple and complex carbohydrates.The simple carbohydrates includes sugars such as fruit sugars-fructose,corn or grape sugar-dextrose or glucose, and table sugars-sucrose.The complex one includes everything made of 3 or more linked sugars.It is thought by many that complex carbohydrate to be the healthiest to eat,while simple carbohydrate is not good for food.But it is more complicated than this assumptions.

When you take carbs, your digestive system handles the same way.It breaks them down into single sugar molecules,they are small enough to pass into the bloodstream.It then converts most digestible carbohydrate into glucose.This is known as blood sugar as this body cells used this as a universal energy source.

Knowing the link between Carbohydrates and the Glycemic Index

The 2 separate division of simple and complex carbohydrates makes sense on a chemical level.You may not really understand what happen to this different carbohydrates in your body.

For instance,the starch in white bread and French-fried potatoes are complex carbohydrate.Yet,our body convert this starch into blood sugar as fast as it processes pure glucose.Fructose that is known as fruits sugar is a simple carbohydrate,but its effect on blood sugar is minute.

This glycemic index, a new system whose objectives is to classify carbohydrates based on how quickly and how well they boost blood sugar compared to pure glucose.

Food that has a high glycemic index,like white bread,cause rapid rise in blood sugar.For foods with a low glycemic index like whole oats are food that digest slowly and thus cause lower and gentler change in blood sugar.If the food you eat has a score of 70 or higher are defined as having a high glycemic index,while those with low glycemic index has a score of 55 or lower.

Understanding Glycemic Index

These are the factors that affect food's glycemic index.

Processing-If you eat grains that have been milled and refined.That is their bran and germ has been removed, they have a higher glycemic index than whole grains.

Starch Types-Starch comes in different makeup.Some are easier to break into sugar molecules than others.For instance the starch in potatoes is digested and absorbed into the bloodstream more quickly.

Fiber content-The sugar in fiber are linked such that your body find it hard breaking it,The more fiber content of your food, the less digestible carbohydrate, and so the less sugar it can deliver.

Ripeness- Ripeness-Fruits and veggies that are ripe tend to have more sugar than the unripe ones.They are likely have a higher glycemic index.

Fat and acid content-If a food has more fat or acid,the carbohydrate converts to sugar more slowly and absorbed more slowly into the bloodstream.

Physical Form-Finely ground grain is more quickly digested and has a higher glycemic index,than more coarsely ground grain.


It has been found that diets rich in high glycemic index foods causes quick and strong increases in blood sugar levels,and they are linked to increased risk for diabetes,heart disease and over weight.A preliminary study has linked high glycemic diets to age -related mascular degeneration,ovulatory infertility and colorectal cancer.

Foods that has low glycemic index has been foudn to help control type 2 diabetes and improve weight loss.Some other studies says that glycemic index has noting to do with our weight or health.This is one of the inconsistency of science,thus telling us that the real value of glycemic index is yet to be determined.

However,eating whole grains,beans,fruits and vegetables are all foods with a low glycemic index is unarguably good for your overall health.

You should know that one of the most important factors that determines a food glycemic index is how much it has been processed.Grinding and milling takes away the fiber-rich outer bran and the vitamin,mineral rich inner germ,thus leaving mostly the starchy endosperm.However,food's glycemic index does not tell how much digestible carbohydrate it delivers.For instance watermelon. a sweet tasting fruit has a very high glycemic index.But if you take a slice of watermelon,it has only a small amount of carbohydrates per serving.This is because it is made up mostly of water.

Dietitians had developed a related way to group foods that takes into account both the amount of carbohydrates in the food and the impact of that carbohydrate on blood sugar levels.The measure is known as glycemic load.To know a food glycemic load, you multiply its glycemic index by the amount of carbohydrates it contains.Generally, if you have a glycemic load of 20,this is high,11-19 is medium, and 10 or under is low.

But note that you cannot use glycemic index to determine your dietary choices.For examples, Snickers bar has a glycemic index of 41,which is a low glycemic food index,but it is far from being a health choice of food.So you see, that you can only use glycemic index as a general guide.Try as much as possible to substitute highly processed grains, cereals and sugars with minimally processed whole grain products.

Low Carb Diet

For low carb diet plan, you should try to include fruits, vegetables and whole grains to your diet everyday.This is because they provides you with lots of vitamins, minerals and phytonutrients that is great for good health and which you can't get out of  a supplement bottle or pills.Eating healthy fats and proteins together with healthy carbs does our heart a lot of good.

Recommended Diet Plan for Low Carbohydrates Meal Plan

•  Start the day with whole grains. If you’re partial to hot cereals, try steel-cut oats. If you’re a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.
• Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
• Bag the potatoes. Instead, try brown rice or even “newer” grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
• Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.
• Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Why American Protein Foods will Help you Lose Weight

American Protein Foods for Weight Loss

 

There is this general misconception that protein foods are high  in calories and they contain too much fat.But this is the case as attested to by Doctor Laura Kruskall, director of nutrition sciences at the University of Nevada.She says that protein do contain less calories that fruits and veggies.

The problem most people have with protein foods is that they are not portable as most carbs.The best sources of protein foods are fish,meat dairy and beans.

A study by John Hopkins University found out that a diet that has almost a quarter of the calories( about 60% more than the recommended to 10-15%) comes from lean protein sources cut down on blood pressure,LDL "bad" cholesterol levels, and triglycerides better than a traditional higher-carb diet.It has been discovered that diets rich in protein can help prevent diabetes and obesity.

Protein Power

High protein foods are goods for weight loss as they work to digest,metabolize and use, and this make you burn more calories in the process.

Protein foods makes you fuller and you do not get hungry quickly.

A study published in Nutrition metabolism says that dieters who take more of protein foods,that has about 30% of their diet, would have taken 450 fewer calories a day and lose about 11 pounds over the 12 week-study with adding any other dietary measures.

Protein foods is not just right to lose weight.It provides amino acids that builds lean muscles,thus making you more stronger and more toned.This help to reduce calories even when you are not active.This is because your metabolism is on a high speed and burn off calories.

Protein Intake Guides

Health experts advised that taking between 0.5 grams and 1 gram of protein for every pound of body weight.If you are a 140 pounds person, you should take 70 grams to 140 grams a day.However,this depends on how active or busy you are.

Donald Layman, a doctor of nutrition at the University of Illinois says that you should take at least 30 gram of protein for breakfast.(You will get this from taking 2 eggs and a cup of cottage cheese.)

The reason for this is because while you sleep, you body is fasting and thus empty and then you body begin to draw on the muscle tissue for energy.You will need to get your energy level going by taking protein first thing in the morning.Protein rich breakfast can help control your appetite for the day.

Although protein helps build your lean muscle,not all protein does that.Foods like nuts,whole grains and veggies do not contain all the essential 9 amino acids your body needs to build lean muscle.Those protein that does that are called complete proteins.They are typically found in animal products.

For flat belly complete protein such as skinless white chicken or turkey,seafood, low fat diary and pork tenderloin and lean beef.They all have 1-3 gram of fat per 50-calorie serving.

I would advise to put creative to your protein meal.You can pair incomplete proteins such as peanut butter or whole wheat bread, brown rice and beans for complete proteins.Complete proteins are foods such as tofu,hemp seed,buck wheat, and quinoa.

Protein diet plan

You can't carry a grilled chicken breast around in your purse, so try these more portable options.

Jerky (1 ounce = 9.4 grams)
Try beef or turkey—both make a flavorful snack.

Roasted Soy Nuts (1/4 cup = 17 grams)
They're a nice break from the usual peanuts and cashews.

Protein Powder (a 4 1/2-tablespoon scoop = 16 grams)
Keep a canister of Whey To Go protein powder at your desk for a quick protein fix. It comes in four flavors, mixes well with calories per serving.

Energy Bars (1 bar = 10 to 12 grams)
Pack a few Luna protein bars (190 calories, 12 grams protein) or Honey Stinger protein bars (190 calories, 10 grams protein) in your bag.

Hard-Boiled Eggs(1 egg = 6 grams)
Cook a dozen, stick them in the fridge, and grab one when you need a high-protein snack or want to add protein to a meal. Another option: Buy Eggland's Best hard-cooked peeled eggs. Because Eggland's hens are fed organic grain, their eggs have 10 times more vitamin E and three times more omega-3 fatty acids than other brands.

String Cheese (1 stick = 8 grams)
Pair some low-fat string cheese (80 calories each) with an apple and a few crackers for a filling snack that will easily hold you over until your next meal.



You should read this for more tips on weight loss for American girls.

Thanks for some womenshealthmag.com for some ideas and photo.

Practicable Weight Loss Plan for American Girls

Weight Loss Diet Plan for American Girls

There is a lot of pressure on the average American girl to look model slim or thin.Managing this pressure is the first step you have to take in your goal to lose weight.

It all start from knowing how to maintain a healthy diet plan and sticking to those plan consistently.More often than not, most girls that do begin a weight loss diet plan do it the wrong way or could not have the gut to see it to the end.

If you want the right weight loss diet plan,here they are:

Avoid Taking Diet Pills

Most of the diet pills in the stores most times have side effects that would cause more harm than good.They are powerful stimulants that burn up more calories from your body by speeding your heart and other functions.

Most times,people who take to diet pills, gain the weight back in no time.Do not take drugs like Ritalin and Aderall to lose weight.They are no good at all.

Eat Breakfast Regularly

Taking breakfast makes your body set to work.fruits such as bananas,apples and oranges are great to start with.The you can take eggs;they are high in protein but has low calories and you can cook them in olive oil spray.A bowl of oatmeal or cereal is good fro breakfast as they keep you from feeling hungry easily.If you don't like oatmeal or cereal ordinarily, then dress it up with cinnamon,but no cinnamon with sugar,blueberries,bananas and strawberries.

Do not drink soda or caffeine in the morning.They are high calorie drink, full of sugar.Instead take a cup of tea.

Take Snack Regularly

During school if you go to school, you can take healthy snack and eat it between classes.Make it fruits.You can take granola-type bars but ensure you take one low in sugar.Do avoid hydrogenated foods because they are highly processed and not good at all for your heart.

Do not eat chips,cookies and candy bars.They are high calories foods and make you feel hungry quickly.

Eat Lunch constantly

You lunch should be whole grain bread and lean meat like chicken, turnkey and tuna.You should dress it with vegetables like lettuce, cucumbers, peppers,tomatoes,olives and top it off with mustard or hummus.

Your dessert should be fruits or any low fat yogurts.

Do not foods such as french fries,pizza,chicken nuggets and nachos.They are good to eat for sometimes but do not eat them every day or you will gain weight.

Snack in Between

You may take snack such as light popcorn or carrots in between lunch and dinner.If you eat small foods throughout the day, this is much better than you starving yourself once or twice daily.This help burn calories at a healthy rate.

Drinks Lots of Water

Drinking water is a big part of healthy diet,especially if you are involved in sporting activities..Most times if mistake thirst for hunger.If you drink enough water from time to time, it would help you drive hunger away.

Drinking water regularly is good for metabolism.

Be Active

People eat a lots when they are bored,not just because they are hungry.As a girl, getting involved in sports after or during school hours will keep you busy and they as well exercise your body.The result being that you lose some weight in the process.

Even if you don't like sports, you can join a club,play instruments and these keep you busy.

Right Perspective of Food

It is food that makes most American girls fat, it is not eating good and healthy foods.

If you eat lost of fruits and vegetables,cut back on sugar and avoid fried foods,fatty foods, cookies,pizzas and chips, you will surely cut down on your weight in the long run.

Avoid Alcohol

It's big trouble if you drink as a girl.Drinking kills your appetite for foods.It is full of calories and it stop your burning from burning fat and you then begin to gain more weight in no time from the alcohol.

I hope you follow these weight loss tips and you will be the better for it if only you are determined to do them

Eye-Opening Weight Loss Tips for American Girls

American Girl Weight Loss

 

It is common for American girls to want to be slim and sexy.They are easily influenced by peers,movies and what they see or read in magazines.The reason being that their mind is constantly bombarded by girls  who looks sexy and slim and they get all the attention from men.It is not than robust or fat girls don't get attention, but the ones they get are mostly negative and this make them have inferiority complexes.

It is hard for the usual American girl not to want to cut down on her weight when she sees that her peers and the stars in Hollywood and the music industry are not as fat as she is.Every American lady wants attention.Nobody wants to be the odd one among her friends.So, every girl would go the extra mile either on doctor advise or whatever to ensure that she becomes the cynosure of all eyes.

Causes of Excessive Weight in American Girls

They are 2 notables things that causes weight gain in most American girls.

1. Bad eating habits and diet
2. Lack of exercise.

Bad eating habits

If you as a lady crave to look like the Kim Kardashian,Angelina Jolie,Myles Cyrus and the likes, you will have to be concerned about how you eat and what you eat.

Eating late in the night is not right for an American girl who wants to look slim and sexy.Binge eating can also result in excess weight.

You need to eat foods that are less of junks and more of fruits and veggies.Eating food that are high in fat and calories will trigger weight gain in no time.

Lack of Exercise

If you are shy away from regular workouts and exercise, then your weight will continue to blow up like balloon.Not spending time regularly to run,jog,press up or workout on crunches will affect your weight.

Ways to Lose Weight for American Girls

• Eat reduced calorie diet low in sugar and foods has low glycemic index
• Do eat breakfast always. Don't skip breakfast even if you skip others.
• Weigh yourself daily and do strength training to build muscles 2-3 times a  week.
• Do not eat within 2 hours of going to bed.
• Drink water. A lot of it.
• You can get a dance DVD and do some dance workouts.It is more fun than the common sit ups,crunches and the likes
• Stay away from junks food and eat more of fruits and vegetables

Try sticking to this advise and you will be on  your way to losing some pounds off your excess weight.It takes discipline and focus to achieve  your desire to lose weight.It is not jut a wishbone, you need to have the backbone to really want to be an attractive American girl.

For more tips on weight loss go to Little Known Weight loss Foods

8 Little Known Foods to Lose Weight Fast

  Foods to Lose Weight Fast

If you want to lose weight and you are thinking of which foods will be right for you to tackle your weight problems,then you are in the right place as I take you by the hand and show you those foods that will help lose weight.

This is to not saying you should shirk away from proper diet and regular exercise but adding this food to your diet plan will go a long way in making you achieving your weight loss goals.

Here are the foods that though you know them, but they are not commonly seen as weight loss foods.

1. Mushroom

 Experts has said that eating mushroom entree will make you filled quickly than eating the same dish without mushroom.

So, who you need do is to take mushroom for meat in most of your meal.

2.Eggs

 

The second on the list is eggs.A study has shown that those who take eggs for breakfast felt fuller and they lose twice more weight  than those who eat bagel for breakfast those they both have the same calorie amount.

Apart form your breakfast, add eggs to your salad and other recipe too.

3.Apples

 

The third is apple.They often say apple a day keeps the doctor away.So I will say a apple a day keep overweight at bay.

Apple do contain 4 gram of fiber and recent research discovers that boosting your fiber intake will help to guard against weight gain and help you lose weight too.

4.Low Calorie Desserts

IT is commonly advised that to lose weight, one should steer clear of high calorie foods.Most especially sweet foods.But a recent research discovers that not eating sugary foods could lead to overeating.This is because by not eating these sugary foods, this could stimulate the release of a molecule in your brain known as corticotropin releasing factor,which is produced when you are anxious,fearful or stressed.

If you are more stressed, this could make you want to eat more nutritious foods and you are likely to binge of junk foods.So, you can indulge a little with at least 100 calories sweet treats.

5.Soup

A research that was released not too long ago says that starting your meal with vegetable soup eats 20% lower calories meal during the rest of the meal for the day.

6.Oatmeal

 

Oatmeal are slow releasing carbohydrates food.If you eat it 3 hours before you exercise, this may help you burn more fat.The Nutrition journal that published this says that food like oatmeal that release carbohydrate slowly won't spike blood sugar as high as eating refined carbohydrate such as white toast.

Consequently, your insulin level will not rise as insulin helps to signal to your body to how much fat to store.

7.Hot Chile Peppers

 

If you eat hot chile pepper at least 30 minutes before a meal,it is discovered that this will help you feel less hungry and eat 10% less food that you would have eaten.

8.Almonds

 

American Journal of Clinical nutrition revealed that if you chew more of almonds this will help to control your hunger level.

This is because if you chew more almonds this will cause greater release of fat from the almonds,which triggers hormones that curb hunger.

These are the foods that you need to eat to lose weight.One thing about following weight loss plans is indiscipline.Most people tend not to be able to discipline them self and stay focus on their diet plans.

If after you try these foods and you seem not to lose weight as you desire,i advise you read this Celebrities Stories about Losing Weight