Can You Lose Weight on Flexitarian Diet?

Flexitarian Diet for Weight Loss

        Flexitarianism' is an increasingly popular plant-based diet that claims to reduce your carbon footprint and improve your health with a diet that's mostly vegetarian, but still allows for the occasional meat dish.

The keto and Whole30 diets may be the most talked about diets in recent years, but according to the U.S. News and World Report the best diets, they're among the worst for your health goals. Why? They are very limiting, forcing you to cut out entire food groups in exchange for a slimmer waistline.

If you're looking to lose weight or just eat healthier without giving up the foods you love, consider the Flexitarian Diet. Ranked as the third best overall diet in America — right after the Mediterranean diet and the DASH diet — the Flexitarian diet plan is a mostly vegetarian meal plan, except you don't have to eliminate meat or dairy.

What Is the Flexitarian Diet?

The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people get the benefits of eating vegetarian while still enjoying animal products in moderation.

The name of this diet is taken from the combination of flexibility and vegetarianism.

Vegetarians eliminate meat and all other animal foods, while vegans completely restrict meat, eggs, fish, dairy, and all food products of animal origin. Flexitarians can eat animal products, so they are not considered vegetarians or vegans. (healthline)

The Flexitarian diet weight loss has no clear rules or recommended number of calories and macronutrients. In fact, it is more a lifestyle than a diet.

This is based on the following principles:

- Eat mostly vegetables, fruits, nuts and whole grains.

- Be flexible and incorporate meat and animal products from time to time.

- Focus on proteins from plants instead of animals.

- Limit added sugar and candy.

- Eat foods that are least processed and most natural.

Due to its flexibility and focus on what to include rather than being limited, the Flexitarian Diet is a popular choice for people who want to eat healthier.

The creator of the Flexitarian Diet, Dawn Jackson Blatner wrote how to start a flexitarian diet by including an amount of meat per week in her book.

Following its specific recommendations is not required to start eating in a flexible way. Some people who are on a diet may eat more animal products than others. Overall, the goal is to eat more nutritious, plant-based foods and less meat.

Flexitarian Diet to Lose Weight

Flexible eating is also good for your waist circumference. This is partly because flexitarians limit high calorie, processed foods and eat more plant foods that are naturally lower in calories.

People who follow a plant-based diet lose more weight than those who don't.

A review of studies in more than 1,100 people in total found that those who ate a vegetarian diet for 18 weeks lost 4.5 more pounds than those who didn't.

This and other research also shows that those who follow a vegan diet tend to lose the most weight, compared to vegetarians and omnivores. Because the Flexitarian Diet is closer to a vegetarian diet than a vegan diet, it may help with weight loss but may not be as much as a vegan diet.

How Does The Flexitarian Diet Work

More than 65% of American adults aged 20 years and over are overweight or obese, but less than 10% are vegetarians and vegans. Vegetarian men and women weigh 3% to 20% less than omnivores, and research shows that following a vegetarian diet is twice as effective as a carnivore diet when it comes to losing weight.

So being a part-time vegetarian who eats meat from time to time can help you lose unwanted weight in a healthy way—by eating nutritious, low-calorie foods.

20 minutes of moderate exercise most days of the week will increase your metabolism, keep your body supple, protect you from many diseases, and even provide mental and emotional benefits.

A study by the Physicians Committee for Responsible Medicine in Washington, DC found that participating women lost a pound a week without counting calories and kept it off by eating no meat or dairy and limiting oil.

These ladies don't even need to work out. You can get similar results if you limit high-fat meats and dairy products without eliminating them altogether.

Pros

General Nutrition

A flexitarian diet includes all food groups, and as such, it's likely that you can meet all your nutritional needs with this diet.

In comparison, more restrictive vegetarian and vegan diets may be deficient in omega-3 fatty acids, particularly DHA, which is found in fish. A study in the Journal of the Academy of Nutrition and Dietetics found more than 50% of vegetarians in one group reported zero intake of DHA. A flexitarian diet allows flexibility for you to stick to regular fish consumption and can provide better overall nutrition. the balance

Weight loss

Some studies show that a semi-vegetarian diet is associated with lower body weight. A 2015 study in Clinical Nutrition Research found that post-menopausal women who followed a semi-vegetarian diet had lower body weight, BMI, and percentage of body fat compared to non-vegetarian women. Another 2014 study in the Journal of the Academy of Nutrition and Dietetics found that semi-vegetarians had lower obesity rates than non-vegetarians.

Cost

This pack doesn't require expensive meal replacements or special recipes. On the other hand, you can choose foods that suit your food budget. While you may be spending more each week on produce, it tends to balance out because you may be spending less each week on meat.

Flexibility

Nothing is excluded from the flexitarian diet. Instead, the focus is on increasing plant-based diets while controlling total animal-food intake. Since all foods fit into this diet, it's easy to build meals around foods you enjoy. You can also confidently go to a friends dinner party or visit a restaurant while staying focused on the core principles of the diet.

Reduce the Risk of Diabetes

Eating a flexitarian diet may help reduce the risk of type 2 diabetes. Three separate studies—one from 2009 in Diabetes Care, one from 2011 in Nutrition, Metabolism, and Cardiovascular Diseases, and one from 2014 in the Nutrition Journal—found that a semi-vegetarian diet was associated with lower risk of type 2 diabetes than non-vegetarians. Similarly, a study in Clinical Nutrition Research found that semi-vegetarian women had lower levels of serum glucose and insulin.

Cons

Might Be Hard for Daily Meat Eaters

If you grew up in a meat-and-potato family, it may be difficult to make the switch to eating a more vegetarian diet. However, a flexitarian diet emphasizes doing this in a way that works for you—this may mean skipping meat two days per week and enjoying beef, chicken, or pork on another.

Additionally, recent research has shown that modifying mixed dishes to be more vegetable-centered than meat-centered can result in a similar taste and enjoyment profile. Try mixing chopped mushrooms into your burger, adding halves to the bacon and lentils in your burrito, or adding more vegetables and less pork to your homemade bowl of ramen.

Additional Guidance for People with Diabetes

Studies have shown that a flexitarian diet is associated with a decreased risk of diabetes. However, those who have diabetes may need a little extra guidance when following this diet. Many plant-based protein sources, such as beans and lentils, are also high in carbohydrates. You may find the total carb count in your diet is slightly higher, which can affect blood sugar levels.

If you have diabetes and want to follow a flexible diet, it's best to consult a dietitian who can help you plan meals that contain the right amount of carbohydrates for your body.

Low Potential Iron Intake

Research among Australian women found that semi-vegetarian women had increased levels of low iron, iron deficiency, and anemia compared with non-vegetarian women. Depending on how often you incorporate meat into your flexitarian diet, you may need to pay extra attention to adding more plant-based sources of iron. These include soybeans, lentils, nuts, seeds, leafy greens, and whole grains.

Limiting Eating Concerns

Research have found an association between a semi-vegetarian diet and depression. It's necessary to keep in mind that correlation does not equal causation in this scenario, which means that a semi-vegetarian diet doesn't necessarily trigger depression. There are other factors that may be at play.

However, it stands to reason that some people may turn to flexible diets as a way to control and limit their food intake in a "socially acceptable" way. Some experts believe that controlled eating may be associated with such symptoms of depression.

If you find yourself constantly thinking about limiting your food intake or feeling like you may be having a type of irregular eating, seek help from a qualified professional.

Is Flexitarian Diet Healthy?

One of the reasons why the Flexitarian Diet has gained a following over the last few years is because it can help people get the benefits of vegetarianism without completely eliminating meat. Doctors and dietitians recommend semi-vegetarian eating plans such as the Flexitarian Diet because they are easy to follow and encourage you to eat a wide variety of foods that not only help you lose weight but also improve your overall health.

Studies have shown that a vegetarian and plant-based diet can reduce the risk of heart disease, stroke, and high blood pressure, and is associated with a reduced incidence of all types of cancer, especially colorectal cancer. A 2017 review of several studies on semi-vegetarian diets showed that this type of eating leads to improved metabolic health, reduced risk of type 2 diabetes, and both short- and long-term weight loss.

A 2018 study in Circulation showed that a low-calorie vegetarian diet was just as effective at reducing weight and fat and promoting heart health as the Mediterranean diet. What's more, a 2018 study in the BMJ also showed that a plant-based diet, such as the Flexitarian Diet, can help reduce diabetes risk while improving the psychological well-being and quality of life of people living with diabetes.

The Nordic Diet: Newest and Healthiest Way to Eat

A Detailed Beginner's Guide of The Nordic Diet

What is Nordic Diet? 

The Nordic Diet was specifically designed to revolutionize Nordic cuisine and promote public health. Nutrition scientists based at the Danish University of Copenhagen teamed up with the co-founder of the world-famous restaurant Noma for this multi-year project. Known as the Nordic diet or the New Nordic Diet, this diet incorporates aspects of Scandinavian tradition and culture.

The Nordic Diet plan calls for a lifestyle that embraces a return to casual eating with family and friends centered on locally sourced seasonal foods, combined with a concern for protecting the environment. These concepts underlie the Nordic diet: Eat more fruit and vegetables each day. Eat more seeds. Include more foods from the ocean and lakes. Choose high quality meats – but eat less meat overall. Seek more food from the wild landscape. Use organic produce when possible. Avoid additives. More food base on seasonal produce. Increase the consumption of home food. Generate less waste.

The 2017 book "The Nordic Way," combines carbohydrate to protein ratios based on a combination of low glycemic index and moderate protein foods, including dairy products. Low GI foods cause a slower, lower rise in blood sugar than high GI foods. Foods rich in protein can prevent you from feeling hungry. By properly balancing nutrient-dense foods, the book says, you can prevent weight gain, reduce inflammation in the body, and lower the risk of diseases such as diabetes.

When choosing what to eat on the Nordic diet, you can go all-out Scandinavian: Venison, rapeseed oil, Icelandic yogurt, lingonberry, rutabaga and herring are just a few examples of common foods in Denmark, where the diet originated. But anyone can adapt the Nordic diet, as the real focus is on eating healthy foods that are local to you.

The Nordic whole food diet, i.e. a return to nature approach is an attractive option for many people trying to eat in a healthier way. Regardless of the type of diet that still prevails in the US, most people want to go back to basics – eat like their ancestors before processing took over the food industry.

Nordic Diet Does It Work?

Several studies have assessed the weight-loss effect of the Nordic diet. In one study in 147 obese people who were instructed not to restrict calories, those on the Nordic diet lost 10.4 pounds (4.7 kg), whereas people who ate a typical Danish diet lost only 3.3 lbs/1.5 kg.

However, in a follow-up study a year later, participants on the Nordic diet had regained most of the weight.

These results are particularly typical of long-term research on weight loss. People lose weight initially but then gradually gain it back after 1-2 years. Another 6-week study supported the weight-reducing effect of the Nordic diet, as the Nordic diet group lost 4% of their body weight – significantly more than those on the standard diet. The Nordic diet appears to be effective for short-term weight loss - even without calorie restriction. Still — as with many weight loss diets — you may gain back the weight you lost over time.

How Nordic Diet: Works

The Nordic diet emphasizes whole, fresh, seasonal local foods, and strongly discourages processed foods. So you should cut back on added sugars, packaged foods, and fatty red meats in favor of locally caught fish, locally produced dairy products, and seasonal produce. Opting for local and seasonal foods means this diet has less of an impact on the environment than other meal plans.

What to eat

- Appropriate Food

- Fruits and vegetables, particularly berries

- Dairy products

- Whole grains (webmd)

- Fish

- Healthy fat

- Poultry and games 

Unsuitable Food

- Red meat

- Whole Grain

- Processed foods

- Additional sugar and sweet drinks

At least 25% of the calories of the Nordic diet come from whole grain products such as rye, barley and oats. Her diet also includes brown rice, whole grain pasta, and lots of whole grain bread. Whole wheat and rye cereals are also allowed in the Nordic diet, as long as they don't contain added sugar or honey.

Fruits, Veggies and Berries

The Nordic diet includes at least one cup of fruit and one cup of vegetables every day, preferably organic, in season, and locally grown. Recommended products include pears, apples, potatoes, root vegetables and cruciferous vegetables like cabbage. This diet is very rich in berries: Plan to eat at least two cups per day of blueberries, strawberries, raspberries, or traditional lingonberries. The berries are low in calories and rich in vitamins and minerals. They also contain beneficial phytochemicals due to their iridescent blue and red pigments.

Dairy Products

Yogurt, low-fat milk, and cheese are included in the diet, but sugar-sweetened milk drinks and sugar-sweetened yogurt products are not. Eat at least two portions daily.

Fish

Eat fatty seafood such as salmon, herring, or mackerel twice a week (or more), plus eat one meal made with low-fat fish, such as cod or haddock.

meat

Poultry and game are allowed, as long as you choose cuts of meat that are low in fat. Choose lean chicken, turkey, and lamb and venison cuts; Avoid other red meats including beef.

fat

The Nordic diet is fairly low in saturated fat and focuses on sources of healthy fats, including rapeseed oil (canola oil in North America), nuts, seeds, and fatty fish like salmon.

Processed food

Avoid it as much as possible contains added sugar, salt, and fat, and is neither local nor environmentally friendly.

Added sugar

Avoid foods made with added sugar and sweetened drinks. A daily serving of fruit or berry juice is fine, but otherwise, stick with water, coffee, tea, and low-fat milk.

Nordic Diet Benefits: Is The Nordic Diet Healthy?

Eating healthy goes beyond losing weight. It can also lead to significant improvements in metabolic health and a lower risk of many chronic diseases.

Research has studied the effect of the Nordic diet on health markers.

Cholesterol and Triglyceride

Although the Nordic diet contains many heart-healthy foods, their effects on cholesterol and triglycerides have been inconsistent.

Some - but not all - studies have found a decrease in triglycerides, but the effect on LDL (bad) and HDL (good) cholesterol was not statistically significant.

However, one study observed mild reductions in non-HDL cholesterol, as well as LDL-c/HDL-c and Apo B/Apo A1 ratios – all of which are strong risk factors for heart disease.

Blood pressure

In a 6-month study of obese people, the Nordic diet reduced systolic and diastolic blood pressure by 5.1 and 3.2 mmHg, respectively – compared with a control diet.

Another 12-week study found a significant decrease in diastolic blood pressure (the bottom number of a reading) in participants with metabolic syndrome.

Inflammation

Chronic inflammation is the main driver of many serious illnesses.

Nordic studies of diet and inflammation provide mixed results. One study found a reduction in the inflammatory marker CRP, while the other observed no statistically significant effect.

Another study shows that the Nordic diet reduces the expression of genes associated with inflammation in your body's fat tissue

Control Blood Sugar

The Nordic diet doesn't appear to be particularly effective at lowering blood sugar levels, although one study noted a slight decrease in fasting blood sugar.

Summary

The Nordic diet good for you, it is certainly healthy because it replaces processed foods with whole foods that consist of single ingredients.

This can lead to short-term weight loss and some decrease in blood pressure and inflammatory markers. However, evidence is weak and inconsistent.

Generally, any diet that emphasizes whole foods rather than standard Western junk food is likely to lead to weight loss and improved health.

The Raw Food Diet and Weight Loss

The Raw Food Diet For Humans

        A raw food diet involves eating primarily whole, unprocessed, plant-based foods and preferably organic foods. Some opinions say that when following this diet, raw foods should make up three quarters of the diet. People who follow a raw food diet believe that eating raw foods can improve their health, well-being, and possibly reduce their risk of medical conditions.

Weight loss is not usually the main goal of a raw food diet, but switching to raw foods can lead to weight loss.

What is The Raw Food Diet?

A raw food diet, also known as a raw food diet, is a way of eating that includes only raw or raw foods. Usually focused on fresh fruits, vegetables and nuts, the raw food diet requires careful planning and lifestyle adjustments to follow.

Adherents of the diet, called raw food experts, believe that cooking these foods, which are usually whole, can damage or kill the nutrients and health benefits they may have. Other raw food advocates believe that cooking food in certain oils or at certain temperatures can make the food dangerous or even toxic. In order to get the most nutrition and subsequent health benefits, followers believe consuming food in its rawest form is best.

Within the overarching category of raw food diets, there are a variety of sub-diets to follow including raw vegan, vegetarian and omnivore. You guessed right, that means some followers of the raw diet consume things like raw eggs and even raw meat! The raw vegan diet is not the only way to build a raw food diet. No matter which raw food diet category you choose, it's important to know what you can eat!

How does Raw Food Diet work?

There are many variations of the raw food diet, and you have the power to shape one for yourself. Some tips for getting started include:

1. Fill your pantry with lots of sprouts and seeds; fresh fruits and vegetables; nuts, including cashews, sunflower seeds, and raw almond butter.

2. Fill it with whole grains (raw), as well as dried organic beans (think lentils, chickpeas, adzuki beans, and green beans) that are eaten raw.

3. Add flavor through seasonings like chilled extra-virgin olive oil; raw virgin coconut oil; and uncooked coconut butter.

4. Taste fresh vegetable juices and herbal teas.

5. Invest in a dehydrator to make crispy sweet potato chips out of peeled and sliced sweet potato.

6. Buy a food processor and blender to get creative with juices and even raw chocolate chip “cakes.”

Types of Raw Food Diet

A person who is on a raw food diet can drink freshly made fruit and vegetable juices. Most people who follow a raw food diet only eat plant-based foods, making it a vegan type of diet. However, some people eat raw animal products or even dry raw or dry meat as well.

There are 3 different types of raw food diets:

1. Raw vegetarian diet includes plant-based foods plus raw eggs and unprocessed dairy products

2. The raw vegan diet excludes all animal products, focusing only on plant-based foods

3. Raw omnivore foods include plant foods, raw animal products, and raw or dried meat

Do Raw Food Diets Work?

You will likely lose weight on this diet, as most of the food is low in calories, fat, and sodium, and high in fiber. People following a raw food diet lose a lot of weight.

You will also receive nutritional facilities. Much of what you eat is rich in vitamins, minerals, fiber and disease-fighting phytochemicals.

But there are many shortcomings. The diet is difficult to follow and does not provide for many essential nutrients, such as protein, iron, calcium, vitamin B12, and more.

In addition, contrary to the claims of many raw food enthusiasts, cooking does not make food toxic but instead makes some foods easy to digest.

Cooking can also increase some nutrients, such as beta-carotene and lycopene, and can kill bacteria, thereby helping you avoid food poisoning. There is no scientific evidence that raw food prevents illness.

Raw food diet for beginners

When looking at a raw food diet, it is important to consider your lifestyle, eating preferences and goals. If you don't like eating raw vegetables or aren't a big fan of fruit, this diet may not be for you.

Those new to the raw food diet may struggle to start and maintain such a strict diet without proper planning and homework.

Rather than embarking on a strict raw food diet, simply incorporating more raw fruits and vegetables into a normally cooked diet with lean protein and fish can give you the benefits of these foods, without the risk of a completely raw diet. Another option for those interested in a raw food style may be following a vegan or plant-based diet. A style of eating like the vegan diet will give you the benefits of fruits and vegetables, but allows you to cook and process them and not just eat the raw versions which are easier to maintain than strict raw veganism.

The Raw Food Diet Health Benefits

Many people who go on a raw food diet believe that it makes the body better able to prevent and fight disease, particularly chronic conditions.

A 2019 review reports that following a plant-based (but not necessarily raw) diet has significant benefits for physical health and illness.

Following a raw food diet can have many benefits, including improved health and weight loss. The following sections discuss some of the possible benefits.

Weight loss

If one wants to lose weight, eating mainly raw food can help. This is because raw foods are usually low in calories, and plant foods are high in fiber, making a person feel fuller for longer. (healthline)

Fewer processed foods

Processed foods tend to be higher in salt, added sugar and unhealthy saturated fats. They can lead to inflammation of the blood vessels and cardiovascular disease. Therefore, cutting back or eliminating processed foods can have significant health benefits.

High in nutrition

Raw food diets tend to be high in fruits, vegetables, legumes, and nuts, all of which are staples of a healthy diet. Eating a variety of these foods will provide you with plenty of vitamins, minerals, and healthy fats, and proteins.

Cooking destroys some nutrients, such as B vitamins and water-soluble vitamin C, so eating raw foods ensures a better supply.

Maintaining enzymes in food

According to some sources, the process of cooking can damage or alter the natural enzymes in food, as well as some essential vitamins.

The idea is that nature has provided each food with a unique perfect mix, and this vital enzyme allows a person to fully digest their food. Proponents claim that only raw food is, therefore, "living" food.

However, enzymes present in food are mostly denatured by the acid in the stomach. Our body contains the enzymes needed to digest food.

Summary

A raw food diet is low in calories, high in fiber, and based on healthy plant-based foods, so eating this way will lead to weight loss.

But the diet is an inadequate and very strict nutritional plan that will be difficult to maintain in the long term. The risks of food poisoning from eating raw or undercooked food outweigh the benefits of this plan.

Generally speaking, cooking makes your food easier to digest and safer.

There are some nutrient-rich superfoods that you can't eat raw, such as nuts, seeds, and lean protein.

The Volumetric Diet For Weight Loss

The Volumetric Diet Reviews

      The Volumetric Diet focuses on consuming low energy, high nutrient dense foods such as fruits, vegetables, whole grains and low fat dairy products.. On the other hand, high energy dense foods, such as foods with a high proportion of unhealthy fats or sugars and low in moisture, are recommended to be limited. The idea is that by focusing on eating a diet that is lower in calories and higher in water and essential nutrients like fiber, your body will feel satisfied while still losing weight.

Volumetric Diet developed by Dr. Barbara Rolls, a professor of nutrition at Penn State University, with the goal of creating a diet approach that emphasizes healthy eating rather than structured, restrictive diets. The Volumetric book series centers on "energy-dense" and "nutritional-dense" diets. High energy density foods have a higher calorie content in a given portion, whereas low energy density foods have fewer calories per serving. Likewise, nutrient-dense foods provide high levels of nutrients compared to the calories they contain, often having little or no saturated fat, sodium or added sugars.

What is The Volumetric Diet?

The Volumetric Diet is an eating plan that aims to help you quit dieting by leading a healthy lifestyle based on nutritious food and regular exercise. The Volumetric diet plan focuses on the energy density of foods. According to Dr. Rolls, awareness of food energy density, which is the number of calories in a given amount of food, is the key to achieving long-term healthy weight loss.

Volumetric relies on foods with low energy density and high water content, such as fruits and vegetables. Dr. Rolls believes that by following a low-calorie diet, humans can eat as much as they want and eliminate the hunger, fatigue, and depression that often result from other diets.

This low-calorie, high-volume meal plan includes foods with lots of water and fiber, both of which are said to increase your satiety. It doesn't prohibit any food, and you can enjoy calorie-dense foods as long as you stay within the recommended calorie intake.

Foods with low energy density include:
- low-fat dairy
- whole grains
- fruits
- vegetables
- beans
- lean meat (everyday health)

What You Can Eat and What You Can't

You can eat just about anything, but you need to pay attention to the "energy density," i.e. the amount of calories in a given amount of meal. Foods with high energy density have a lot of calories for foods that are not many, but foods with low energy density provide less calories with more volume.

Rolls divides the food into 4 categories:

Category 1 includes “free” or “anytime” fruit, flourless vegetables (such as broccoli, tomatoes, mushrooms), and broth-based soups.

Category 2 includes reasonable portions of whole grains (such as brown rice and whole grain pasta), lean protein, legumes, and low-fat dairy products.

Category 3 includes small portions of foods such as breads, desserts, fat-free baked snacks, cheese, and high-fat meats.

Category 4 includes generous portions of fried foods, sweets, pastries, nuts, and fats.

You will eat 3 meals, 2 snacks, and a dessert each day.

Volumetric rely heavily on foods that have a lot of water in them, like lots of fruits and vegetables, because they keep you full without adding a lot of calories. Drinking water alone is not enough, Rolls says, because it quenches your thirst, but not your hunger.

Alcohol is allowed in moderation, but you need to keep in mind that alcohol is high in calories, and cannot satisfy your hunger.

Does the Volumetrics Diet Really Work?

Is Volumetric diet legit? Scientific research (including a 2016 meta-analysis of 13 studies that found an association between low-density foods and weight loss) and good old-fashioned common sense, works. One of the main reasons why people give up their healthy meals is because they are hungry. Because you're still eating large amounts of food on the Volumetric plan, you avoid the hunger pangs that quell that hunger pangs.

Hundreds of other nutrition studies back this up. In a 2007 study published in the American Journal of Clinical Nutrition, researchers randomly assigned 97 obese women to a low-fat diet, or an energy-dense, low-fat diet that emphasizes fruits and vegetables. After a year, both groups lost weight, but the fruit and vegetable dieters lost even more—14 pounds compared with 11 pounds.

Researchers consider low-energy-dense diets to be an effective way to lose weight and keep it off.

A 2005 study published in Obesity Research, co-authored by the creators of the Volumetric diet, Rolls, showed that a diet high in low-density foods and soups, a staple on the Volumetric meal plan, led to substantial weight loss. Another study of 186 women found that reducing energy density was a way to prevent weight gain and obesity in both the short and long term.

Another benefit of the Volumetric diet: The majority of low-calorie, high-volume foods are rich in nutrients, and therefore positively impact your health in a variety of ways.

The Volumetrics diet and health
While further analysis is needed about the role of energy density in weight management and prevention of overweight and obesity, there is research supporting the use of low energy dense diets to improve appetite control and help achieve weight loss goals. By emphasizing whole foods and personalizing diets rather than cutting out entire food groups or placing stricter rules on food consumption, the Volumetric diet tends to be a more sustainable eating pattern than the popular fast fad diets.

Several studies have also been conducted on the association between certain health outcomes: and energy density

Weight loss:

Several systematic reviews and meta-analyses of observational studies have found low energy-dense diets to be associated with lower body weight. Evidence from randomized controlled trials also suggests a low-energy-dense diet is beneficial for weight management and maintenance of weight loss.

Type 2 diabetes:

   In a large observational study, women who ate a high-energy-dense diet had a higher risk of developing type 2 diabetes than women who followed a low-energy-dense diet.

Cardiovascular disease:

Some research suggests the potential of low-energy-dense diets to benefit factors that predispose to cardiovascular disease, but sufficient evidence is lacking to fully support this.

Breast cancer:

One large observational study determined that women who had the highest energy-dense diets had a higher risk for postmenopausal breast cancer than women who followed the lowest-energy-dense diets.

Most of these condition-specific studies have an observational design, which means that they cannot prove cause and effect as randomized controlled trials (RCTs) can (i.e., that lower energy-dense diets lead to a lower risk for development of the disease). disease. ). Studies on the impact of energy density on body weight were tested in RCTs with positive results. That said, larger, longer-term RCTs are needed to fully understand the effects of energy density on certain health conditions and in different populations.

Summary

Indulging in a diet based on foods that are naturally high in water and low in energy density is a great strategy to satisfy hunger and fill in fewer calories. The Volumetric plan will teach you how to make better food choices and cut calories without going under.

This package is ideal for anyone who wants to eat a healthier but more flexible diet. There is advice for people who rely on fast food or eating out. It is ideal for those who love to cook, with recipes to help you prepare delicious meals that suit your weight loss goals.

The 16:8 Diet - Intermittent Fasting For Weight Loss

Intermittent Fasting for Weight Loss 16/8

       Fasting has been practiced for thousands of years and is a staple in many different religions and cultures throughout the world. Recently, a new type of fasting has put a new twist on the ancient practice. The 16/8 intermittent fasting is one of the most popular fasting styles. Proponents claim that it is an easy, convenient and sustainable way to lose weight and promote overall health.

This article looks at intermittent fasting 16/8, how it works, and whether it's right for you.

What is 16:8 intermittent fasting?

Most people on the 16:8 intermittent fasting plan choose to consume their daily calories at midday.

16:8 Intermittent fasting is a form of fasting that is time-limited. This involves eating food during the 8 hour window and avoiding food, or fasting, for the remaining 16 hours each day.

Many people believe this method works by supporting the body's circadian rhythm, which is its internal clock.

Those of you following the 16:8 diet plan abstain from eating in the evening, and part of the morning and evening. They tend to consume their daily calories at midday.

There are no limits on the type or amount of food a person can eat during the 8 hour window. This versatility makes the plans relatively easy to follow.

How to Get Start The 16:8 Diet 

Intermittent fasting of 16/8 is simple, safe and continuous. Start by choosing an eight-hour window and limit your food intake to that time. People prefer to eat between noon and 8 p.m., as this means you only need to fast all night and skip breakfast, but can still have a balanced lunch and dinner, along with some light snacks throughout the day.

Others choose to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a normal lunch around noon and a light dinner or snack around 4 p.m. before starting fasting.

You can experiment and choose a time frame that fits your schedule best. In addition, to maximize the potential health benefits of your diet, it's important to stick to nutritious foods and drinks throughout your meal period.

Filling up on nutrient-rich foods can help supplement your diet and allow you to reap the rewards that this regimen has to offer. Try balancing every meal with a good variety of healthy whole foods, such as:

Fruits: banana, berry, Apple, orange, peach, pear, etc.

Sources of protein: Meat, poultry, fish, nuts, eggs, nuts, seeds, etc.

Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.

Vegetables: Broccoli, cucumber, leafy green vegetables, cauliflower, tomatoes, etc.

Healthy fats: Olive, avocado and coconut oil

Drinking calorie-free drinks such as water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.

On the other hand, overeating or overeating on junk food can negate the positive effects associated with intermittent fasting of 16/8 and may end up doing more harm than good to your health.

Intermittent Fasting for Weight Loss Women

Research has found that there is almost no difference between people who regularly practice intermittent fasting and those who simply reduce their overall calorie intake.

A growing body of research suggests that a better strategy is to optimize the nutritional quality of what you already eat (vegetables, fruit, lean protein, whole grains, and healthy fats) than fasting or counting calories. In addition, science shows any potential benefits of fasting are quickly reversed during the portion of the eating cycle, where appetite-suppressing hormones switch to making you feel hungrier than you felt at the start.

Some dieters may benefit from fasting daily if they have difficulty sticking to a prescribed meal plan or strict diet; a 2018 pilot study published in the Journal of Nutrition and Healthy Eating showed that a 16:8 fasting plan could help obese dieters lose weight without having to count every calorie they eat. This fasting approach can also help those battling another weight-related problem – namely, high blood pressure. A new scientific review published in the New England Journal of Medicine suggests that a 16:8 fasting plan can help the body naturally improve blood sugar regulation, as well as lower overall blood pressure in the long run.

Is 16/8 Intermittent Fasting Right for You?

16/8 intermittent fasting can be a safe and easy method to improve your health when paired with a nutritious diet and healthy lifestyle.

It should not be seen as a substitute for a balanced, complete diet that is rich in whole foods. Not to mention, you can stay healthy even if intermittent fasting doesn't work for you.

While intermittent fasting of 16/8 is generally considered safe for most healthy adults, you should talk to your doctor before trying it, especially if you have an underlying health condition.

This is key if you are taking any medication or have diabetes, low blood pressure, or a history of eating disorders.

Intermittent fasting is not recommended for women who are trying to become pregnant or those who are pregnant or breastfeeding.

If you have any concerns or experience any adverse side effects while fasting, be sure to consult with your doctor.

16:8 Diet Tip

You might find it easier to stick to a 16:8 diet when they follow these tips:

- practice mindful eating when eating food

- drink cinnamon herbal tea during the fasting period, as it suppresses appetite

- watch less television to reduce exposure to pictures of food, which can stimulate hunger

- drink water regularly throughout the day

- exercise before or during the meal window, as exercise can trigger feelings of hunger

- try meditation during the fasting period to let the hunger go away

Side effects and risks of Diet 16:8

16:8 Intermittent fasting has several risks and associated side effects. As a result, the plan isn't right for everyone.

Possible side effects and risks include:

1. Intermittent fasting may be of less benefit to women than men. Several animal studies have shown that intermittent fasting can negatively impact a woman's fertility.

2. Overeating or eating unhealthy foods during the 8-hour eating window due to excessive hunger

3. Heartburn or reflux caused by overeating

4. Hunger, weakness, and exhaustion in the early stages of the plan

Individuals with a history of eating disorders might wish to avoid intermittent fasting.

The National Eating Disorders Association cautions that fasting is a risk factor for eating disorders.

The 16:8 plan may also not be suitable for those who have a history of depression and anxiety. Some studies show that short-term calorie restriction can relieve depression but chronic calorie restriction can have the opposite effect. More research is needed to understand the implications of this finding.

16:8 Intermittent fasting is not good for women who are pregnant, breastfeeding or trying to conceive.

The National Institute on Aging concludes that there isn't enough evidence to recommend any kind of fasting diet, especially for older adults.

People who wish to try the 16:8 method or other types of intermittent fasting should talk to their doctor first, especially if they are on medication or have:

– an underlying health condition, such as diabetes or low blood pressure

- history of mental health problems

- a history of irregular eating

Anyone who has concerns or experiences adverse effects of diet should see a doctor.

Summary

Intermittent fasting of 16/8 involves eating only during the 8 hour window and fasting for the remaining 16 hours.

It can support weight loss and increase blood sugar, brain function and longevity.

Eat a healthy diet during your meal periods and drink calorie-free beverages like water or unsweetened tea and coffee.

It's best to talk to your doctor before trying intermittent fasting, especially if you have an underlying health condition.

How To Start Carb Cycling For Weight Loss

Carb Cycling Diet for Weight Loss

       Everything you need to know about carb cycling, or alternating between high and low carb days, plus whether it's right for you or not. Carbohydrate intake has been a hot topic for ages. Some successful diets limit carbs and some even exclude them altogether.

While no macronutrient is categorized as bad, carbohydrate intake is something that has to be adjusted to the individual. In order to optimize carbohydrate intake, some people now "flow" their carbs.

This is known as carb cycling. This blog provides a detailed breakdown of the science and application of carbohydrate cycling.

What is Carb Cycling Exactly?

The carb cycle usually involves alternating low-carb days with high-carb days. (webmd.com) Usually fat intake increases on low-crab days, and decreases on high-carb days; while protein intake is consistent.

Many advocates recommend this regimen: On days when you do strength training, eat a higher amount of carbohydrates (eg 200 grams), a lower amount of fat, and a moderate amount of protein.

On days when you do cardio exercise, eat moderate amounts of carbohydrates (about 100 grams), protein, and fat. And on rest days, eat less carbs (30 grams), high amounts of fat, and moderate amounts of protein.

Another approach involves keeping your protein intake and fat intake fairly consistent, and modifying only your carbohydrates. With this method, low carb days are also low calorie days.

Science Behind Carb Cycling

Carbohydrate cycles are a relatively new dietary approach.

This science is mainly based on the biological mechanisms behind carbohydrate manipulation.

There are not many controlled studies that directly investigate the carbohydrate cycling diet. The carb cycling tries to match the body's need for calories or glucose. For example, it provides carbohydrates around workouts or on days of intense exercise.

High-carbohydrate days are also used to refuel muscle glycogen, which can improve performance and reduce muscle breakdown.

Strategically high-carbohydrate periods can also increase the function of the appetite and weight-regulating hormones leptin and ghrelin.

Low-carb days and carbohydrate targeting around exercise can improve insulin sensitivity, an important marker of health.

Low-carbohydrate days are reported to switch the body to a fat-dominated energy system, which can increase metabolic flexibility and the body's ability to burn fat as fuel in the long term.

Another major component of the carbohydrate cycle is the manipulation of insulin.

In theory, this approach would maximize the benefits carbohydrates provide.

Although the mechanism behind the carbohydrate cycle supports its use, it must be interpreted with caution due to the lack of direct research on the approach.

Is Carb Cycling Effective for Weight Loss?

The mechanism behind the carb cycle suggests that it can be beneficial for your weight loss.

Carb cycling can help you maintain physical performance while providing some of the same benefits as a low-carb diet.

As with any diet, the main mechanism behind weight loss is a calorie deficit, as you eat less than your body burns over an extended period of time.

If a carb cycling diet is followed in conjunction with a calorie deficit, then you are more likely to lose weight.

However, its more complex nature can lead to compliance problems and confusion for beginners.

On the other hand, many people may enjoy the versatility of carbohydrate cycling. This may improve compliance and long-term success for some people.

Who Is Cycling Carbohydrates Right For?

There are two main groups of people for whom carbohydrate cycling can help: endurance athletes and active people on low-carb diets.

For those of you who focus on endurance sports like running, cycling and swimming, "early evidence suggests that varying carbohydrates throughout the year -- particularly lowering carbohydrates during high-volume, pre-season training -- can help to increase muscle glycogen stores and performance when carbohydrates are introduced." Basically, lowering your carbohydrate intake before you enter your main training season can help your body to make better use of carbohydrates when you put them back in just before you need to reach your peak performance level.

For those of you more interested in weight control or fat loss, carb cycling can also make sense. For some, eating a low-carbohydrate diet can help maintain optimal weight and health. Maybe that's why keto is so popular these days. That said, research shows that carbs are the main fuel for working muscles during high-intensity exercise, and consuming carbs before and after a strenuous sweat session is essential for getting the most out of them. It's commonly accepted that a low carb intake will decrease power output throughtout high-intensity exercise, so carb cycling can be helpful if you're on a low-carb diet but want to complete HIIT or weightlifting, for example. (BTW, here's more info on how to exercise on the keto diet.)

And while carb cycling is popular among those who follow high-fat, low-carb diets like keto, you don't have to eat a high-fat diet to benefit from carb cycling. You can literally recycle your carbs with any diet, sports nutritionist, and registered dietitian.

It may be best not to cycle carbs while on keto, especially if you're new to the eating style. A regular increase in carbs will get you out of ketosis, so if you decide to go on a carb cycle on a ketogenic diet, I'd limit high carb days to just once, maybe twice, per week.

After all, the whole point of keto is to make your body use fat for fuel, so getting your body out of this type of ketosis defeats the purpose of the diet and may even make it difficult to gauge whether the diet is a good one. is suitable for you or not.

Summary
Carb cycling isn't a tough commitment like other trending low-carb diets, but humans just need more research to find out if it's beneficial for performance gains or weight loss. If you want to give carb-cycling a try, consider consulting a trained professional and make sure most of your carbs come from healthy sources like whole grains, fruits and vegetables.

High-carbohydrate days shouldn't be filled with muffins and sweets. When you're cutting back on the calories you get from carbohydrates, eat enough protein and quality fats to help regulate hunger and ensure your body gets the nutrients it needs. But remember that when carbs go up again, you'll need to reduce your protein and fat intake to offset the change in calories. And you have to pay close attention to your energy level during the workout. If they are consistently lethargic, then playing around with your carb intake may not be the best for you.

Carnivore Diet For Weight Loss Review

The Carnivore Diet For Women

      People come to the Carnivore Diet plan for many reasons. Some people experiment in order to regain physical or mental health. Others want more focus and energy to fuel their job. Some desire more performance in the gym and in their sport. Many come off the Ketogenic Diet when joint pain or autoimmune problems persist or weight loss has stalled. But the primary cause people come to The Carnivore Diet meal plan is for losing weight.

The Carnivorous Diet consists entirely of meat and animal products, excluding all other foods.

It is claimed to aid weight loss, mood issues, and blood sugar regulation, among other health concerns.

However, the diet is very restrictive and may not be healthy in the long run. Plus, there is no research to support its benefits.

Carnivore Diet Definition

The Carnivore Diet is a strict diet that includes only meat, fish, and other animal foods such as eggs and certain dairy products. (healthline) This does not include all other foods, including vegetables, fruits, nuts, seeds, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose - the sugar found in milk and dairy products - such as butter and hard cheese.

The Carnivorous Diet stems from the controversial belief that human ancestors ate mostly meat and fish and that high-carbohydrate diets are to blame for today's high rates of chronic disease.

Other popular low-carb diets, such as the keto and paleo diets, limit but do not exclude carb intake. However, the Carnivorous Diet aims for zero carbs.

Shawn Baker, a former American orthopedic physician, is the most famous proponent of the Carnivorous Diet.

He cites testimonials from those who follow the Carnivorous Diet as evidence that it can treat depression, anxiety, arthritis, obesity, diabetes, and more.

However, there are no studies analyzing the effects of the Carnivorous Diet.

What's more, in 2017 Baker's medical license was revoked by the New Mexico Medical Council because of concerns about his competence.

Is It True Carnivore Diet for Weight Loss?

Someone who is already thin and in good shape told me that they wanted to experiment with the Carnivorous Diet to lose fat. Usually people want to have a torn six pack or bikini body with a reasonable low body fat level.

Consumption of carnivore diet foods is consistent with what we plan to eat, resulting in natural levels of body fat. And for most people, single-digit body fat isn't natural. The body feels a lot more "safe" when it has a slightly more energy reserve than that.

Many people have body fat levels well above their natural set point. And the further one is above this natural set point, the more dramatic the results. But for people who are closer to their natural body fat (not to mention those who are already extremely thin) – they may experience the opposite – fat and weight.

There are many people like John. They are losing fat. And they lose it quickly. They are feeling better. They look even better. And they never thought about leaving the diet again.

However, for every several "Johns" there is a "Sally." It feels unfair, she is the one who has worked to stay healthy and fit. But often a "Sally" has to take a step or two back before taking a step forward.

Is Carnivore Diet Good for Weight Loss?

The diet may be beneficial if tried for a shorter time, but is not sustainable in the long term.

Be prepared for a potential deficiency of nutrients in your body, including essentials like magnesium, sodium, folate and potassium as well. There is no scientific support for anything the diet claims, so nutritionists and experts generally recommend against it.

Eliminating entire food groups is bound to have dire consequences if done too long.

Vegetables and fruits are some of the foods that contain the highest levels of nutrients needed by the body for healthy functioning.

Too much protein in meat may not be ideal for your body in the long term.

On the whole, following a carnivorous diet can only result in a number of deficiencies in the body, which are detrimental to your overall health in the long run.

The Carnivore Diet Health Benefits

Weight Loss

Similar to the ketogenic diet, eating a strict meat diet can help you lose weight more quickly and more effectively than any other diet. By eating only fat and protein from animal sources, you are diverting your body's main energy source from carbohydrates to fat.

When you adapt to fat – also known as ketosis – your metabolism can use stored body fat and food for fuel. You can burn your own body fat and use it for energy.

Plus, fats and protein are very filling. You will find yourself able to continue your day for several hours without even thinking about food. Research has also shown that being fat-adapted increases your hunger hormones, further regulating your appetite.

Increase in Testosterone

Healthy fats are responsible for optimal function of hormones, including testosterone. Diets that are high in healthy fats have been shown to increase testosterone levels[*].

Because you eat lots of healthy fats and protein on a carnivore diet, you'll see an increase in muscle mass, strength, and energy. And if you're a girl, don't worry. The increased fat will regulate your hormones, including testosterone, it won't increase them.

Reducing Inflammation

Inflammation can be made worse when carbohydrate-rich foods are consumed. Vegetable oils, processed foods, and even some nutrients in plants have been linked to an increase in the inflammatory response in the body.

Having less inflammation through a carnivorous diet results in less soreness and aches. The extra collagen from a protein source will also improve cartilage health.

Less Digestive Issues

We have been led to believe that fiber is vital for healthy digestion. But people who follow a carnivorous diet believe otherwise, with science to back it up.

A study conducted in 2012 found that reducing fiber intake in people with chronic constipation saw significant improvements in their symptoms as well as gas, bloating, and tension. The group that ate the high fiber did not see a change in their constipation symptoms.

Mental Clarity

Many carnivores have reported an increase in focus, energy, and mental clarity. This may be due to restriction of carbohydrates, being adaptable to fat, and using ketones (fats) for energy.

Studies have shown that ketones have neuroprotective properties and that the brain actually prefers fat for energy over carbohydrates.

Disadvantages of the Carnivorous Diet

Due to its highly restrictive nature and the total elimination of most food groups, there are many disadvantages to the Carnivorous Diet.

High in fat, cholesterol and sodium

Given that the Carnivore Diet consists only of animal foods, it can be high in saturated fat and cholesterol.

Saturated fat can raise LDL (bad) cholesterol, which can increase your risk of heart disease

However, recent studies have shown that a high intake of saturated fat and cholesterol is not as closely linked to a higher risk of heart disease as previously believed.

However, consuming high amounts of saturated fat on the Carnivorous Diet may be a cause for concern. There are no studies analyzing the effects of eating animal foods exclusively. Therefore, the effect of consuming such high levels of fat and cholesterol is unknown.

Some processed meats, particularly bacon and breakfast meats, are also high in sodium.

Eating a lot of these foods on a Carnivorous Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes.

Intake of processed meats has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.

Doesn't provide fiber

Fiber, an indigestible carbohydrate that promotes gut health and healthy bowel movements, is found only in plant foods. So, the Carnivore Diet contains no fiber, which can cause constipation in some people. Fiber is very important for the balance of bacteria in your intestines. In fact, suboptimal gut health can lead to a number of problems and can even be linked to weakened immunity and colon cancer.

One study in 17 men with obesity found that a high-protein, low-carbohydrate diet significantly lowered levels of compounds that help protect against colon cancer, compared to a high-protein, moderate-carbohydrate diet. Overall, following the Carnivore Diet can be detrimental to your gut health.

May lack certain micronutrients and beneficial plant compounds

The Carnivore Diet eliminates highly nutritious foods such as fruits, vegetables, nuts, and seeds, all of which contain beneficial vitamins and minerals.

Although meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a strict diet such as the Carnivorous Diet can lead to deficiencies of some nutrients and overconsumption of others.

What's more, diets rich in plant-based foods have been associated with a lower risk of certain chronic conditions such as heart disease, certain cancers, Alzheimer's, and type 2 diabetes.

This is not only due to the high vitamin, fiber and mineral content of plant-based foods but also beneficial plant compounds and antioxidants.

The Carnivore Diet does not contain these compounds and is not associated with any long-term health benefits.

Maybe not suitable for some populations

The Carnivorous Diet may be very problematic for certain populations.

For example, those who need to limit their protein intake, including those with chronic kidney disease, should not follow the diet.

Also, those who are more sensitive to cholesterol in the diet, or cholesterol hyperresponders, should be careful about eating too many high-cholesterol foods.

Furthermore, certain populations with special nutritional needs will most likely not meet them on the Carnivorous Diet. This includes children and women who are pregnant or breastfeeding.

Finally, those who have food anxiety or struggle with eating restrictions should not try this diet.

Is Weight Watchers A Good Weight Loss Program?

Weight Watchers for Weight Loss

       The best Weight Watchers tricks can help you speed up weight loss, and maintain your weight in the long run. As you probably know, Weight Watchers has become the go-to for millions of women and even men who want solid advice and stable results. But some people struggle with points-based programs, seeing them as a challenge to stay on track or maintain their early success.

Weight Watchers is one of the world's most popular weight loss programs. A lot of people have joined the hope of losing weight. Weight Watchers registered over 600,000 new subscribers in 2017 alone. Even well-known celebrities like Oprah Winfrey have found weight loss success following the program. You might be wondering what makes it so popular.

This article reviews the Weight Watchers program so you can decide if it is working for you.

What Is Weight Watchers?

Weight Watchers (WW) started in the early 1960s and has continued to grow to become one of the most popular commercial diet programs in the country, as well as internationally. The original program looked a little like today's programs, but this is likely part of what led to the diet's longevity—companies frequently make program updates based on new research and health knowledge. The latest version, Weight Watchers Freestyle, was launched in December 2017 and is touted by the company as "our most livable plan for over 50 years."

Can Weight Watchers help you lose weight?

Weight Watchers recipes takes a science-based approach to weight loss, stressing the importance of portion control, food choices, and slow, consistent weight loss.

Unlike many fad diets that promise unrealistic results in no time, Weight Watchers explains to members that they should expect to lose 0.5 to 2 pounds (0.23 to 0.9 kg) per week.

The program highlights lifestyle modifications and advises members on how to make better decisions using the SmartPoints system, which prioritizes healthy food.

Many researches have indicate that Weight Watchers plans can help people lose weight.

Weight Watchers devote entire pages of their website to scientific studies that support their program.

Overweight people who were told to lose weight by their doctors lost twice as much weight on a weight watchers diet program than those who received standard weight-loss counseling from primary care professionals. Although this study was funded by Weight Watchers, data collection and analysis was coordinated by a team of independent researchers.

Furthermore, a review of 39 controlled studies found that participants who attended the Weight Watchers program lost 2.6% more weight than participants who received other types of counselling.

Another controlled study in more than 1,200 obese adults found that participants who followed the Weight Watchers program for one year lost significantly more weight than those who received self-help materials, or short weight loss advice.

What's more, participants who followed Weight Watchers for one year were more successful at maintaining their weight loss over the two years, compared to the other groups.

Weight Watchers is one of the few weight loss programs with proven results from a randomized controlled trial, considered the "gold standard" of medical research.

How Does Weight Watchers Promote Weight Loss?
Weight Watchers Freestyle focuses on the use of a points system called SmartPoints. Each member receives a number of daily SmartPoints that take into account body size, age, activity and weight loss goals. Members then budget their SmartPoints over the day to stay on track with their goals.

Food points value is determined by a proprietary formula that takes into account calories, saturated fat, sugar and protein content. Healthier foods, those with more protein and fiber and less saturated fat or added sugar, have lower SmartPoints scores. Less nutrient-dense foods—foods that contain more saturated fat or sugar and less fiber and protein, have higher value.

It is recommended that you eat lots of low-point foods (especially zero-point foods) to stay full and satisfied, so that you have more SmartPoints to spread throughout the day. The plan also takes flexibility into account by providing each member with 28 weekly SmartPoints to use for occasional treats and special events.

The Weight Watchers Freestyle program is similar to the previous version, but the program's biggest change is that it offers more variety of zero-point foods. (webmd) Prior to Freestyle, only healthier, very low-calorie foods like fruits, vegetables and egg whites were food without value. Now, this list includes very low-fat protein, eggs, nuts, legumes, and nonfat yogurt.

WW Freestyle also introduces the ability to scroll through SmartPoints from one day to the next, so members can better plan and budget points for a night out or special event. In the past, WW encouraged members to eat all (or most) of their daily SmartPoints, but now up to four points can be extended from one day to the week.

Simple Tips to Lose Weight at Weight Watchers

Here are some of the best working Weight Watchers tips for real people. While not every piece of advice may be relevant to you, you should be able to get plenty of helpful tips to maximize your weight loss on the Weight Watchers plan, and to stay slim and healthy in the long run.

In order to pinpoint the secrets of Weight Watchers-style fat-melting, we put together a panel of members who each make an average of 70 pounds. Use their tips with a custom meal plan inspired by Weight Watchers, or with whatever healthy diet you're already on.

Load calories to lose weight.

Ask the 100 pound thinner Jill Grunenwald how she got her Weight Watchers results, and the 30 year old Cleveland librarian says, “I always, always eat a big breakfast. It really keeps me on track the whole day. “Science backs it up. One study found that a large breakfast profoundly altered the hormonal balance in favor of skinny jeans — lowering the hunger hormone, increasing at least two different hormones associated with faster calorie burning, and increasing overall weight loss by about 300 percent.

Make a "zero" calorie count.

Weight Watchers doesn't limit drinks to no-calories, but they're not all the same. “Diet soda makes me crave trash,” says Ontario reader Trish Morley, 27, who lost about 10 pounds in just two weeks. "In comparison, green tea curbs my cravings." Bonus: Studies show that six cups of the drink each day boosts metabolism by four percent.

Turn good carbs into great ones.

Weight Watchers diet now allows for unlimited fruit and more whole grains—a healthy change. However, even these good carbs increase blood sugar. If sugar spikes enough, it triggers a hormone that slows down fat burning. When frustrated Weight Watchers hit the internet's message boards, losers were quick to urge them to eat good carbs in combination. Protein and good fats counteract the fattening effects of carbohydrates on blood sugar. For a 20-pound slimmer person, that means "I learned to eat almonds with my fruit, [and] eggs with my whole-grain toast." a Minneapolis mother, 35, uses a combo trick to double her weight loss.

Save for a metabolic splurge that shocks.

Back when a person was frugal every day, the scales were no friends. We've come up with a much better strategy: Save the extra "points" or calories — about 500 calories — for some big weekend fun. "You go to eat, you eat well, you drink wine, and you lose faster than with relentless deprivation." Scientific explanation: Keeping calories at a persistently low level causes psychological cravings and slows down the metabolism. In contrast, Cornell University researchers found that splurge boosts metabolism by about 14 percent.

Be smart about frozen foods.

Frozen dinners for once in a while are fine, but eating too much can slow progress. Why? They are usually loaded with salt, which stimulates the feeling of hunger. A Brazilian study also hinted that too much salt activates hormones that make fat cells fill up faster. Frozen food keeps you bloated all the time. Cut out the salt for a week, and it makes a huge difference.

Listen for the signal that you are full.

Weight Watchers provides members with daily food rations measured in "points". They earn weekly bonus points to use whenever they like and even more extra points if they exercise. "I only use it when I'm hungry," says 116-pound Massachusetts bookkeeper Jen Gadowski, 56, echoing the sentiments of many weight-lossers. I give the thumbs up for that strategy. Eat when you are hungry, and stop when you are full, and you will almost always eat less overall but feel more satisfied. Weight Watchers or other plans are just a blueprint. It gets you going in the right direction, but you have to adjust it to what is best for your body.

Summary

If the thought of weighing your food or counting calories is giving you a headache, this is the ideal program, because it may work for you. The online tool assigns a specific numerical value to each food, even restaurant meals, to make it easy to stay on track.

If you don't know your way around the kitchen, ready-to-eat meals and snacks make it easy. They are a quick and easy way to control serving sizes and calories.

You don't need to eliminate any foods from your diet, but you should limit portion sizes to cut calories.

An emphasis on fruits and vegetables means a diet high in fiber, which helps keep you full. And the programs are easy to follow, making them even easier to follow. You can also find premade WW foods at your local grocery store. Be prepared to spend some money to get the full benefit of this powerful program. It is worth it to reap the health benefits of losing weight and keeping it off.

The Very Fast 800 Diet for Weightloss

The Fast 800 Diet Reviews

        Dr Michael Mosley's new diet encourages people to eat 800 calories per day, fast intermittently and replace some meals with nutritious shakes, in a new iteration of his famous 5:2 diet.

Dr Michael Mosley has launched a new diet that he describes as his "best plan".

The Fast 800 diet, created by medical journalists based on the latest scientific findings, continues Mosley's 5:2 diet. It is a combination of intermittent fasting and a Mediterranean diet, combined with exercise and an optional meal replacement shake.

The Fast 800 Diet What Is It?

The rapid weight loss phase of the diet involves eating 800 calories a day. If you decide this approach is for you, we recommend that you stay at this stage for a minimum of two weeks, although you can stick to the plan for up to 12 weeks depending on your goals and how much weight you need to lose.

To most people, 800 calories doesn't sound like a lot, and that's why we based our 800-calorie-a-day meal plan in an online program on delicious Mediterranean-style diet recipes, designed to keep you feeling full and satiated.

How the Fast 800 diet can help you?

Foods high in sugar and carbohydrates put us at risk for type 2 diabetes and obesity and can cause spikes in our blood sugar levels. (bbcgoodfood) Shortly after eating, this goes down quickly, leaving us hungry for more food. The Fast 800 diet recommends low-carb, high-fat foods that are packed with essential nutrients and protein and fiber that keep you feeling fuller longer, increase blood sugar levels, and help you lose weight.

The Fast 800 Diet How Does It Work?

Burn fat by flipping the metabolism button

Your body is a hybrid car; it runs on two different fuels - sugars and fats. When your body needs a quick burst of energy, the first fuel source it uses is glucose (sugar) in your blood. It will then pull the sugar stored in your liver and muscles. Only when these begin to thin out, the body turns to its fat stores. Your body cannot simply burn fat. Instead, it converts some of your fat stores into ketone bodies, which it uses for energy.

A buildup of ketones in your blood is called "ketosis". When you're on a low-calorie diet (800 calories per day), you'll start to deplete your fat stores quickly. The first fat you lose is around your gut, visceral fat. It's also the most unhealthy fat. Since The Very Fast 800 pack is also quite low in carbs, this will increase fat burning.

People worry about running out of energy on low-calorie diets, but the truth is that most of us have fat stores so large that we can go months without eating. The reason you may feel hungry and perhaps more tired than usual in your first week on a diet is because your body has had to adapt to running on a different fuel, fat. But you'll soon start feeling better – more energetic and thinking more clearly.

Improve your insulin resistance: stop snacking and watch your hunger go away

We are often told that we have to snack between meals to avoid getting hungry. There are two serious problems with this counsel. First, the more frequently people eat, the more they eat overall. And secondly, if you are snacking all the time it means you constantly have a lot of sugar circulating in your blood. Constantly elevating your blood sugar is a very bad idea.

The reason why you don't want your blood sugar to stay high is that high levels of sugar in your blood are damaging your arteries and nerves. Sugar, in high concentrations, is poisonous to cells. So, after eating sugary carbohydrates, your pancreas produces lots of insulin to lower your blood sugar levels. Unless you're running, in order to use up that sugar, most of those excess calories will be stored as fat.

And it got even worse.

Because if you have a lot of snacks and sweet foods then your pancreas needs to produce more insulin to lower blood sugar. It's like yelling at kids. After some time they stopped listening. The same goes for your body; over time you become insulin resistance. When the pancreas can no longer produce enough insulin to keep your blood sugar under control, then you'll be on your way down to pre-diabetes and eventually diabetes (where the pancreas just packs in). An 800-calorie diet is a very effective way to lose weight and reduce insulin resistance.

Does the Fast 800 diet work?

While he was developing the program, it took Dr Mosley several months to gain over 6kg. After starting his plan, he admitted that at times his “energy level felt lower” during the two weeks, but found the 5:2 phase that followed “very easy”. He lost almost 5kg in just 2 weeks. He certainly recommends that you seek advice from your doctor before starting this or any other restrictive diet, as it may not be suitable for everyone.

How do You Stick to The Very Fast 800 Diet Instructions?

Bringing together the latest science related to what and how we eat, how to exercise and mindfulness, this step-by-step program provides people with the tools and resources they require to implement their own version of Fast 800 diet plan.

12 week program includes:

• Meal planner: swap recipes in and out, as required.

• The shopping list is updated when you change your meal plan.

• Nearly 250 recipes that are easy to make and 'taste great'.

• Personalized menu: 800 calories per day, 5:2, or Mediterranean-style plan, all with vegetarian options. Your online personal assessment will specify the proper diet plan for you.

• Workout plans for beginners, confident and experts!

• Awareness guidance.

• Personal tracker.

• New handouts and video library to support learning.

• An active forum of like-minded peers and dedicated healthcare professionals.