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MMA fighters are tough. In order to build muscle mass, they train hard and utilise resistance training and cardio sessions that could break an average person. British MMA star Michael 'Venom' Page (or MVP for short) is known for training hard and he is also fully aware that apart from 'just' hitting the gym, he also needs to be confident in a variety of different martial arts, including jiu jitsu, wrestling and kickboxing.

Sure, Venom doesn't need any tips on how to lose weight but to maintain his muscular but lean physique. MVP doesn't only spend an hour in the gym, he also maximises muscle activation by doing supersets.

You can read all about it here, but please don't try this workout unless you're in reasonably good shape already. This is not a Couch-to-5K type opportunity.

You can't avoid resistance training if you want to build muscle mass

(Image credit: Michael Page)

To perform a superset, you will have jump from one exercise to another exercise without resting in between the exercises. Supersets are a great way to make already hard exercises even harder. No rest for the wicked.

An average weight lifting session is roughly an hour long and it contains a lot of supersets. "In MMA, its more about explosive power, so we do more explosive weight training." - explains Michael - "Everythings very dynamic and done as quickly as possible. So, even when we do bench press its all about being explosive on the way up and slow on the way back down. Then as soon as youve done eight reps you jump on the floor and do five clap push ups and we do this for five sets".

Same applies to leg exercises. This means that after finishing a set of power cleans or split squats, MVP does some tuck jumps straight after.

A typical MMA weightlifting session for MVP is as follows (not for the faint hearted!):

Do three sets of ten.

Front squats are similar to back squats, difference being that as opposed to holding the barbell on your shoulders, you rest it on the top of your chest.

This exercise is normally performed with a smaller weight than back squats, and if you haven't tried this variation, do a set or two with smaller weights so you can get a feel for how to balance the weight. Even better, get a training buddy to spot you.

Do a set of eight power cleans and then a set of eight tuck jumps without rest. Repeat three times.

To do a power clean, start off in the classic deadlift starter pose, the loaded barbell resting in front of you, back straight, As you straighten up, as opposed to stopping when your body is upright, you hurl the barbell up onto the top of your chest. Once there, you can drop it back down and star the movement again.

Once you're done with the eight reps, do eight tuck jumps straight away. Make sure you really get your feet off the ground so they are all tucked in under you in the highest position.

Do a set of eight bench presses and then a set of five clap jumps without rest. Repeat three times.

Doing a bench press is pretty self explanatory, but in case you need a reminder, read our article on it.

Once you're done with your eight reps, on the floor you go to do five reps of clap push ups. Clap push ups are more explosive than regular push ups because you have to push yourself up enough to be able to lift off the ground and clap.

Do three sets of ten.

Another back squat variant. This works only one leg at a time, so work with less weight on a regular back squat.

To perform a Bulgarian split squat, rest one of your legs behind you on a box, so it is elevated. Barbell on your shoulders, core activated as you perform the squat. Once you did your ten reps with one leg, do ten reps with the other leg too.

Do a set of ten lunges and then a set of ten tuck jumps without rest. Repeat three times.

Best way to do weighted lunges is to use kettlebells. Hold the kettlebells in both hands, arms next to the body on the sides as you do the exercise. If you have space, you can walk forward, or you can do lunges on the spot too. The set of ten means you do ten per leg in each set.

Without a rest, go into doing ten tuck jumps.

MVP's explosive style requires excellent muscular strength

(Image credit: Michael Page)

"Theres so much to learn in MMA" - says Michael - "I can spend an hour and a half training in jujitsu, before an hour and a half wrestling. Then Ill take a break and come back and do some ground and pound training. Then youll do fitness training, take another break, come back and have another wrestling class. It really does depend on the fight camp and the opponent."

On Wednesdays and Fridays, he mostly does sparring. "If my coach wants me to spend more time sparring then we spar on more than two days". In previous camps MVP did sparring training literally every day, too. "Its the same with the fitness training. Ive done fitness training every day before as well as doing hours of technical MMA training. Its a lot of work and its very hard to break down into a day. Theres so many different aspects to learn".

As for actual fitness training, MVP does a lot of weightlifting early in the day, followed by cardio work on a torture chamber of machines. You'll find him on the running machine, the exercise bike, the vertical climber or the rowing machine.

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Continued here:
Ultimate MMA workout: Michael 'Venom' Page reveals strength and power building workout of champions - T3

Deena Bouknight More Content Now

FridayNov13,2020at6:00AM

It makes sense that activity plus a healthy diet equals weight loss. But what about weight loss while snoozing? Psychology Today answered in the affirmative:

Contrary to what many people think, sleep is not an inactive state. In fact, several functions are active while a body seemingly rests:

Cells and tissues are repaired. Immune system is restored. Neural cells and networks of the brain are rebooted.

For a 150-pound person, the estimated calorie burn over a 7-hour night of rest is just over 440 calories, stated Psychology Today. Thats a 40-minute jog on a treadmill.

However, the June 2019 report indicated five factors that can inhibit sleep and keep an individual from achieving optimum weight loss advantages while sleeping:

1. Blue light exposure, which can delay melatonin production and alter circadian rhythms (internal clock)2. Late night bedtimes3. Late night snacking especially sugary and salty food and drinks4. Little-to-no natural daylight exposure5. Bedroom temperatures that are too hot; staying cool at night stimulates your metabolism. Essentially, you need to burn more calories to keep warm.Eating Well in 2019 offered four more before-bed no-nos: 6. Caffeine: Some individuals are not affected, but even caffeine consumed in an afternoon can remain in the body and affect sleep patterns.7. Inactivity during the day: Burning calories and sleeping better is a double win when trying to lose weight, so establish (and stick with) a regular workout schedule.8. Excess alcohol: High in calories, and although it may make an individual fall asleep quickly, it often disrupts sleep patterns.9. Inadequate hydration: A body needs steady hydration from morning through mid-afternoon so a full nights rest is possible and necessary bodily functions take place during sleep.

Healthline last November added that quality sleep also helps with weight loss because people tend to have fewer food cravings, especially a desire for high calorie foods: When combined, changes in hormone production, appetite and cravings induced by inadequate sleep may contribute to increased weight and obesity risk.

Visit link:
The weight-loss benefits of quality sleep - Gaston Gazette

Chickpeas are high in fiber and protein, both of which keep your metabolism humming.

Image Credit: julief514/iStock/GettyImages

While no one food or nutrient can rev up your metabolism so much that any excess weight will just "fall off," there are certain foods that can support a healthy metabolism because they require more energy to digest.

These foods typically include one or more of these specific nutrients:

Protein: Protein is satiating, meaning it leaves you feeling fuller longer but it also has a higher diet-induced thermogenesis value compared to the other two macronutrients, carbohydrates and fat, according to an often-cited April 2004 study in Nutrition & Metabolism. In other words, the energy needed (and burned) to fully process your meal is highest when you're eating foods rich in protein.

There's another way protein supports your metabolism: muscle mass. Eating adequate protein helps maintain your lean muscle, according to a March 2020 paper in The Journal of Nutrition. Muscle is more metabolically active than fat, so keeping more muscle on your body helps keep your metabolism up.

Healthy Fats: Monounsaturated fat may increase your overall calorie burn. A February 2013 study in The American Journal of Clinical Nutrition found that increasing monounsaturated fats (found in avocados and olive oil) and decreasing saturated fat (in red meat and dairy) resulted in a small increase in resting energy expenditure.

Fiber: Foods rich in fiber like whole grains, legumes, fruit and vegetables take longer to digest, which supports your metabolism and keeps you feeling fuller longer. In fact, our bodies aren't able to absorb fiber instead, gut bacteria break it down, releasing anti-inflammatory short-chain fatty acids.

Because we don't absorb fiber, we don't retain the calories or energy from it either, according to the Mayo Clinic.

Adding foods rich in these three nutrients into your lunch routine will help support your weight-loss efforts.

4 Lunch Foods That Stoke Your Metabolism

Tuna serves up protein and avocados are rich in healthy fat.

Image Credit: I_rinka/iStock/GettyImages

Whether you're bringing lunch from home or grabbing something on-the-go, try adding these delicious foods to your next afternoon meal.

Enjoy grilled tuna when picking the protein for your lunchtime tacos, or keep it simple by using canned tuna for a tuna salad sandwich, or flaked atop a big bowl of salad.

Tuna is an excellent source of protein; half a can has almost 25 grams, according to the United States Department of Agriculture.

Plus, like salmon and other fatty fish, it contains omega-3 fatty acids. While omega-3s may not help you lose weight specifically, an August 2018 review in The Journal of Nutritional Biochemistry notes that they may help you maintain your weight.

Use hummus as a spread on a sandwich or add chickpeas to your grain bowl or salad. Why? Because like other legumes (including peas and beans), chickpeas are high in protein and fiber a double-win for weight loss.

An older 2009 clinical study in the Journal of Medicinal Food compared the effect of different treatment diets: control diet, legume diet, fish diet and high-protein diet. The researchers found that after eight weeks, people on the legume- and high-protein diets lost the most weight. They noted a change in mitochondrial oxidation, which may have a positive affect on metabolism.

Whether it's a little guacamole on your burrito bowl or chopped avocado in your salad, eating the fatty fruit will support your metabolism.

Avocados are a rich source of monounsaturated fats, which we know may increase our metabolism when substituted for sources of saturated fat. A serving of avocado (a third of the fruit), has about 7 grams of monounsaturated fat, per the USDA.

In fact, an April 2017 review in Phytotherapy Research reported that adding avocado to the diet may lead to a decrease in body weight and body fat.

Bulgur salads are an easy and nutritious lunch to whip together. Plus, you can make it once and enjoy it for a few days. Another option is using bulgur as your grain in your next grain bowl creation.

Bulgur is a top-notch whole grain because it's especially high in fiber. A cup of cooked bulgur has just 150 calories but contains 8 grams of fiber along with 6 grams of protein, per the USDA. This serving provides about a third of women's fiber needs for the day.

Steer clear of drive-through staples like fried chicken and french fries.

Image Credit: Bogdanhoda/iStock/GettyImages

Even if you're in a pinch, try to avoid indulging in these lunch foods, especially if you're trying to lose weight.

If you're bringing a sandwich from home or grabbing a sub from the deli, make the bread whole-grain instead of one made with refined (white) grains. Refined grains are lower in fiber so they don't have staying power they're more quickly processed and digested. This will leave you feeling hungry sooner than you may like.

Don't fall for healthy-sounding bread, like "multigrain" or "wheat" it should be described as "whole-grain" or "whole-wheat" instead.

OK, this isn't one specific food, but really any fried food, whether it's french fries or chicken tenders. When food is deep-fried, it means it's usually been tossed in some kind of coating (usually made of refined grains) and then soaked in oil, which is typically not one of the healthier oils high in monounsaturated fat. Both of these add calories without much (or any) nutritional benefit.

Plus, you're typically dipping fried foods in sugary condiments like ketchup or a barbecue or honey mustard sauce, which won't do your waistline any favors, either.

Read more here:
The 4 Best Lunch Foods to Fire Up Your Metabolism, and 2 to Avoid - LIVESTRONG.COM

Deena Bouknight More Content Now

FridayNov13,2020at12:01AM

It makes sense that activity plus a healthy diet equals weight loss. But what about weight loss while snoozing? Psychology Today answered in the affirmative:

Contrary to what many people think, sleep is not an inactive state. In fact, several functions are active while a body seemingly rests:

Cells and tissues are repaired. Immune system is restored. Neural cells and networks of the brain are rebooted.

For a 150-pound person, the estimated calorie burn over a 7-hour night of rest is just over 440 calories, stated Psychology Today. Thats a 40-minute jog on a treadmill.

However, the June 2019 report indicated five factors that can inhibit sleep and keep an individual from achieving optimum weight loss advantages while sleeping:

1. Blue light exposure, which can delay melatonin production and alter circadian rhythms (internal clock)2. Late night bedtimes3. Late night snacking especially sugary and salty food and drinks4. Little-to-no natural daylight exposure5. Bedroom temperatures that are too hot; staying cool at night stimulates your metabolism. Essentially, you need to burn more calories to keep warm.Eating Well in 2019 offered four more before-bed no-nos: 6. Caffeine: Some individuals are not affected, but even caffeine consumed in an afternoon can remain in the body and affect sleep patterns.7. Inactivity during the day: Burning calories and sleeping better is a double win when trying to lose weight, so establish (and stick with) a regular workout schedule.8. Excess alcohol: High in calories, and although it may make an individual fall asleep quickly, it often disrupts sleep patterns.9. Inadequate hydration: A body needs steady hydration from morning through mid-afternoon so a full nights rest is possible and necessary bodily functions take place during sleep.

Healthline last November added that quality sleep also helps with weight loss because people tend to have fewer food cravings, especially a desire for high calorie foods: When combined, changes in hormone production, appetite and cravings induced by inadequate sleep may contribute to increased weight and obesity risk.

Original post:
The weight-loss benefits of quality sleep - Monmouth Daily Review Atlas

The best exercise for weight loss the one that burns the most calories in the shortest time, without killing you from over-exertion is one of the Holy Grails of exercise. All exercise is good for you, so long as you are sensible and don't injure yourself by overreaching. But not all workouts are created equal when it comes to the number of calories burned per hour.

The exercise that comes out on top when it comes to calorie burning is one that most people can do. Sure you could cycle up Everest and burn a lot more calories but most people can't do that (or would rather not, thanks).

With everyone stuck at home thanks to Lockdown 2.0, many people have already started seeing the result of a sedentary lifestyle: weight gain. And although we are still allowed to go outside to exercise, given the awful weather and the fact that it's getting dark sooner, we all wonder: what's the best type of exercise for quick weight loss?

It's not like we don't like exercising. But when it comes to weight loss, we want to do it as quickly as possible. No one likes prolonged periods of starvation or going on special diets such as the keto diet or intermittent fasting good though they are if you put the effort in.

So what is the workout that burns the most calories per minute? AKA, at least in theory, the best exercise for weight loss

(Image credit: Trion)

Luckily, you have no need to guess as someone already did the math for us. In a recent study, Ocean Finance used research from Harvard University to compile 'The Most Time-Efficient Exercises for Losing Lockdown Pounds' and concluded that there is One Exercise That Rules Them All.

Without further ado, here is the chart that reveals THE best workout for weight loss.*

(*Subject to certain caveats that we will move on to after)

(Image credit: Ocean Finance)

The chart above details how long it takes to burn one pound of body fat when doing various popular gym and home workouts.

Needless to say, the results are to be viewed as guidelines only and not as gospel truth. First and foremost, the research assumes that "it takes an average of 3,500 calories burned to lose a single pound." This is at best a dated approach it's based on a 1958 study by Max Wishnofsky. Admittedly that estimate has not been debunked over the 62 years since then, but it has certainly been challenged.

Also, even if the '3,500/pound of fat' model is correct, it is worth noting that everyone burns fat differently depending on their biological sex, their age and numerous other factors.

It's also true to say that you can do the top 3 exercises in the chart for 3 hours every day, and you still won't lose weight, if you are eating more calories than you burn. Although you will become either extremely fit, assuming you don't end up in hospital.

However, what we can say is that for most people, doing the exercises higher up this list will burn more calories than the ones lower down. And that means they burn more fat, meaning eventually in conjunction with good diet you will lose more weight.

Evidently, when it comes to fat loss and calories burned, nothing beats moderate to fast sessions on the treadmill! No wonder all the best treadmills sold out pretty much straight away when the OG lockdown started.

Surprisingly, the second best thing to do is to jump on an elliptical trainer and exercise bikes are a close third. This is good news since the best exercise bikes and the best ellipticals are still somewhat available to buy, especially if you know where to look.

(Image credit: Getty Images)

Looking for an even cheaper way to work out? Calisthenics and circuit training (aka HIIT) are not far down the list and both can be performed using little to no home gym equipment. If you are up to the challenge, check out the Mike Tyson bodyweight workout or start with the best bodyweight workout for beginners.

Have one or more of the best kettlebells in your possession? Try the best kettlebell workout or this 2-move kettlebell full body workout.

One more thing we wanted to mention is the last entry on the list, weightlifting (moderate). Although it may not burn an awful lot of calories, compared to using a treadmill, resistance training is still a great way to lose weight and keep it off. A 2010 study called "Strength training and weight loss" concluded, "strength training can actually help weight loss as an excellent complement to aerobic exercise training and diet.

"The mechanisms that govern this process are (a) increasing or maintaining their resting metabolic rate, (b) increase in total energy expenditure considering their own strength activity and (c) also the effects related to excessive oxygen consumption after exercise."

So now you know

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Originally posted here:
Guess which exercise burns fat the fastest: For weight loss, it's surprisingly simple - T3

Think you burn most of your calories through exercise? Think again.

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If your weight is on your mind, you're probably overwhelmed with calories from checking food labels for them to counting them to figuring out how many you need to stick to in order to see the numbers on the scale budge.

And while the weight-loss concept of burning more calories than you take in each day sounds simple enough, calories are still fairly misunderstood by the average person.

Below, we clear up five common misconceptions.

Myth 1: A Calorie Is a Calorie

A 50-calorie apple behaves the same way in the body as a 50-calorie candy bar, right? Not exactly.

The idea that "a calorie is a calorie is a calorie" doesn't capture the whole picture. According to the U.S. Department of Agriculture, one calorie equals the amount of heat required to raise the temperature of one kilogram of water one degree Celsius. Going strictly off that definition, calories are the same, but you also have to factor in the quality of the calories if you're thinking about how the food will affect your metabolism and overall health.

The most-often-cited research supporting this idea comes from a July 2007 study published in Obesity that was conducted on monkeys rather than humans. It found that monkeys that consumed trans fats gained four times more weight than monkeys that did not, despite consuming the same number of calories.

"Macronutrients and micronutrients matter with everything you eat," says Deena Adimoolam, MD, an endocrinologist and assistant professor of medicine, endocrinology, diabetes and bone disease at Mount Sinai Morningside.

That's because certain nutrients signal different things to the body. For instance, refined grains and starches are less satisfying than less-processed, higher-fiber foods and can increase hunger and calorie intake later as a result, according to a December 2011 study in The New England Journal of Medicine.

So even though the calories in an apple and a small candy bar might be equal, the foods aren't treated equally in the body.

"The components that make up the calories are sometimes more important than the calories itself," says Bansari Acharya, RDN, a registered dietitian and nutritionist.

Most of the calories in the candy bar come from added sugars, she explains. The apple, on the other hand, is part of a nutrient-rich package that comes with fiber, vitamins, minerals and phytochemicals, which may fight cancer and heart disease, according to Harvard Health Publishing.

Myth 2: You Burn Most of Your Calories Through Exercise

Going on a 30-minute run in the morning may be the most physically taxing part of your day, so you probably think that's when you burn the majority of your calories. Not so.

You actually burn the most calories over the course of the day while you're at rest whether you're sleeping, working or sitting down for a meal. That's because the body requires a significant number of calories just to keep up with its basic functions, such as breathing, digesting and circulating blood, according to the National Academy of Sports Medicine (NASM).

This is called your resting metabolic rate (RMR). There are several factors that determine your RMR, such as genetics, age, weight and height, according to the American Council on Exercise (ACE).

There are also a couple of ways to calculate your RMR, but a 38-year-old woman who weighs 145 pounds can expect to burn approximately 1,400 calories per day outside of exercise, according to the NASM.

As for that morning run? It's still a good practice, since exercise offers a host of benefits and can keep the body burning extra calories even after cool down (a phenomenon known as excess post-exercise oxygen consumption, or EPOC), according to the ACE.

Just be realistic about how many calories you're burning during the workout. For a 155-pound person, running 3 miles at a 9-minute pace burns about 400 calories, according to Harvard Health Publishing.

Myth 3: Some Foods Have 'Negative Calories'

The idea here is that the body uses more calories to eat and digest certain foods than the foods themselves contain, leading to a calorie deficit, or a "negative-calorie food."

Unfortunately, there's no science to prove that a food actually leads to a net loss in calories, according to the Mayo Clinic. Plus, quite simply: "Every piece of food has some calorie value," Dr. Adimoolam says.

That said, it's still a good idea to load your plate with these so-called 'negative-calorie foods' since they tend to be fruits and vegetables that are part of a healthy diet anyway (think: celery, lettuce and cucumbers).

Myth 4: Burning or Cutting 3,500 Calories Makes You Lose a Pound of Fat

You may have heard that 3,500 calories equals a pound of fat an idea that can be traced back to research from the 1950s, according to a July 2014 review in the Journal of the Academy of Nutrition and Dietetics. It's a nice and simple equation, but it doesn't quite hold up.

"This is a rule of thumb that is way overgeneralized," Acharya says. "The amount it takes for a person to lose 1 pound of fat depends upon a myriad of factors, including the person's gender, activity level, lifestyle choices and changes and current diet plan."

Additionally, "everyone has a different metabolism, and everyone has a different body composition of fat versus muscle, aka lean body mass, and these factors are just a few which help determine how quickly one will lose fat," Dr. Adimoolam says.

There's also no way to target fat cells specifically when losing weight. According to the researchers behind the July 2014 review, the first phase of weight loss mainly pulls from the body's carbohydrate and protein pool, while during the second phase, which could last for months or even years, the body turns to fat.

Another issue is that, as body mass decreases, metabolism changes and the body ends up burning fewer calories at rest.

"As you start to lose weight, your body needs fewer calories and your calorie deficit will get smaller as you continue to lose weight," Acharya says. "Many people don't factor this in when they are following a generalized 'rule' and experience disappointment when they see they are not losing weight as fast as they did in the beginning."

Myth #5: Counting Calories Is the Best Way to Lose Weight

A tried-and-true weight loss tactic is to count calories and ensure you don't exceed your calorie limit at the end of the day. There's certainly some truth here both Acharya and Dr. Adimoolam agree calorie counting can be an effective way to lose weight.

But it's not the only way. A February 2018 JAMA study suggested that being beholden to nutritional fact labels and meticulously tracking every last calorie may not be necessary for weight loss.

The study found that people who followed a simple prescription for healthy eating maximize vegetable intake, focus on whole foods and cut back on refined flours, trans fats and added sugar for one year resulted in a significant amount of weight loss without ever tracking calories. The researchers looked at people who followed a low-fat diet versus a low-carb diet and found this approach worked for both groups.

What matters more is that you take an individualized approach to weight loss and consider your needs and what will work best for you, Acharya says.

Read the original:
5 Myths About Calories That Could Prevent You From Losing Weight - LIVESTRONG.COM

Remember when snacking was reaching into your office desk drawer for that bag of almonds? Or noshing on an apple after you got back from yoga class before you headed to the library to pick up your holds? Nowadays, as we all spend endless minutes, hours, weeks, months, or our lives at home, the world of snacking has become a bit too accessible for comfortall we have to do is walk a few strides into our kitchen and look around. Or observe our waistlines.

Its no surprise many of us have putsome extra weight while staying mostly indoors.But heres the good news: Good-for-you snacking doesnt have to be bland, and there are countless exciting options to boost your snacking game with hardly any grunt work. Below, we tapped RDs for their favorite waistline-friendly snacks. Snack oclock has never looked better. (Looking for more healthy eating inspiration? Check out these six vegan dessert recipes for weight lossand the best plant-based breakfast recipes for weight loss.

How to make it: Drain and rinse a 15-ounce can of chickpeas. In a food processor, combine chickpeas, one cup rolled oats, -cup all-natural smooth peanut butter, -cup maple syrup or agave syrup (Gentile recommends honey if youre not strictly vegan), and one teaspoon vanilla extract. Blend until almost smooth. Then, remove, mix in -cup mini chocolate chips and shape into two-inch balls.

Why it helps with weight loss: Theres good reason this is Gentiles favorite filling snack that doesnt make the scale tip upwards. The fiber in the chickpeas and oats provide a slow rise in blood sugar levels, along with keeping you feeling full. The protein in the peanut butter keeps you feeling satisfied thanks to preventing swings in blood sugar, says Gentile. Worth keeping in mind: To ward off mindless munching or overeating at the next meal when you're trying to lose weight, it's important not to go too long in between meals, adds Gentile.

How to make it: Mix one can each of drained and rinsed corn and black beans, then add two seeded and chopped red bell peppers, half a chopped red onion, one diced avocado, and the juice of a whole lime. Add salt and pepper to taste. For extra heat, you can also add a chopped and seeded jalapeo pepper. Mix gently to combine. Have about a cup with six or seven large tortilla chips per serving.

Why it helps with weight loss: This is a fantastic snack because it provides great satiety. The beans and vegetables have filling fiber and the avocado is full of monounsaturated fat which is good for your heart but also keeps you feeling full, offers Hauser.In lieu of tortilla chips, have it with jicama sticks for a refreshing taste that still delivers a satisfying crunch.

How to make it: Preheat the oven to 350F. Peel four very ripe bananas and mash in a large mixing bowl until smooth with a potato masher or fork. Add three cups of old fashioned or quick oats (not instant), -cup of your favorite nut butter like peanut butter or sunflower butter, one teaspoon of ground cinnamon, and one teaspoon of pure vanilla extract. Mix well with a spatula until well combined, and let sit for about 10 minutes so the oats can soak in the moisture. Scoop the mixture into two tablespoon-sized scoops and place onto a baking sheet lined with parchment paper and bake for 12-to-14 minutes. Note: These cookies keep well at room temperature for one-to-two days in an airtight container. After two days, put them in the refrigerator and finish in a few days.The serving size for this recipe is two cookies.

Why it helps with weight loss: My favorite vegan homemade snack for weight loss is what is often called a breakfast cookie. It's a cookie made of oats, bananas, and nut butter. It's a great snack for weight loss (and everyone) because it is balanced, meaning it has all three macronutrients of carbohydrates, protein, and healthy fat. This balance helps with satiety, says Hauser. They're sweet enough on their own to make you feel like you're having a treat, she adds, noting that you can also place additional mix-ins like a -cup of dried fruit such as raisins or unsweetened dried cranberries, seeds or chopped nuts, or dairy-free mini chocolate chips.

How to make it: We werent lying when we said these recipes were easy: Spread peanut butter on a slice of whole-wheat bread. Cut bread into four to enjoy bite-sized treats. Sprinkle cinnamon, turmeric, or ginger on top if desired.

Why it helps with weight loss: This idea provides fiber, protein, and heart-healthy fat to help you stay full while trying to lose weight, says Banna. It's important to focus on foods that provide a sense of satisfaction and don't have a lot of empty calories to

leave you hungry again quickly. If you prefer almond butter to peanut butter, go ahead and substitute it.

How to make it: Drain and rinse two cans of chickpeas. Dice half a red onion, a celerity stick and two sheets (or desired amount) of seaweed. Lightly run chickpeas through the food processor until slightly chunky consistency or mash with a fork. You can also place in a blender for two-to-three pulses. Add two tablespoons of lemon juice and mix to combine. Place all ingredients in a bowl, add two tablespoons of lemon juice and mix to combine. Add in two tablespoons of Tahini at a time and mix until you reach your preferred consistency. Note: This makes four servings.

Why it helps with weight loss: A savory salad that will fast become your go-to. This recipe makes a great option for a low-fat and low-carbohydrate snack.The protein and fiber in this recipe will keep you feeling full for longer, which will help prevent overeating, says Best. It can easily be paired with celery or carrots to amp up the nutrients without adding refined carbs through chips or bread.

How to make it: In a blender, blend three blanched and peeled tomatoes, habanero pepper, onion, and two cloves garlic until chunky smooth consistency forms. Add in cup cilantro, chopped, teaspoon cumin, teaspoon oregano, salt to taste, and lime juice on top. Serve with some cut up bell pepper strips of any color for dipping into salsa. Note: This makes two servings.

Why it helps with weight loss: This snack is the perfect snack for individuals wanting to lose weight! It is less than 100 calories total, however, filled with tons of vitamins and minerals. It is also completely fat-free and low-calorie so one can eat it in large portions without feeling guilty, shares Acharya. Due to its high fiber content, this snack also will keep you feeling fuller for longer without the calories or heaviness. Pro tip: Swap in radishes, carrots, cucumbers, or another crispy veggie instead of bell peppers to mix things up.

Read the original:
The 6 Best Snacks for Weight Loss, According to Nutritionists - The Beet

If you're hoping to drop a dress size and you've done your research, chances are you'll have come across the Atkins diet. First promoted in the 1960s by cardiologist Robert C Atkins, the Atkins diet involves ditching carbs in favour of protein and fats to facilitate rapid weight loss.

As a restrictive diet it has received some criticism with experts warning it is unsustainable and may be dangerous if used as a long-term fix, but several studies have also found that the Atkins diet improves blood sugar control and lowers cholesterol, so the jury is currently out.

We speak to dietitian and nutritionist Susie Burrell about what the Atkins diet is, how it works to help you lose weight and the potential risks:

The Atkins diet is a low-carbohydrate, high-protein diet designed for dramatic weight loss. The eating plan involves four different phases: induction, balancing, fine-tuning and maintenance.

Most people follow the Atkins diet to lose weight. However, the diet is also promoted as a lifelong approach to eating that may help maintain weight loss, boost energy levels and reduce the risk of some health problems, such as high cholesterol and high blood pressure.

In recent years, the ketogenic diet, or keto diet, has gained popularity. Both keto and Atkins are low-carb diets and may be used for weight loss, blood sugar control and heart health. However, there are two key differences between the two diets:

the keto diet is made up of 70 to 80 per cent fat, making it lower in protein than the Atkins diet.

On the Atkins diet, you slowly increase your carb intake, unlike the keto diet, which remains very low carb to keep your body in a state of ketosis so that it burns ketones for energy.

The Atkins diet is split into four different phases to help you reintroduce carbohydrates until you find the right carb balance that allows you to maintain your ideal weight.

However, this approach is not compulsory and depending on your goals, you may start at any of the first three phases. Below is a guide to the four phases:.

The Atkins diet menu varies depending on which phase of the diet you are in. However, the following foods are generally allowed:

Anna KurzaevaGetty Images

According to the Atkins diet, the following foods should generally be avoided:

A typical day on the Atkins diet during Phase 1 may look like this:

You can find more meal plans here.

Burrell recommends the Atkins diet for people who have large amounts of weight to lose and are happy to stick to a strict diet at the beginning to kickstart their weight loss.

The best aspect of the Atkins diet is that it will help you drop a few kilos quickly which can be motivating, Burrell explains. But long term, it is unlikely to be a sustainable diet.

The Atkins diet will help you drop a few kilos quickly but long term, it is unlikely to be a sustainable diet.

Burrell also cautions that like most diets, Atkins is not for everyone. Low carb also does not always work for active people who do not have much weight to lose, or for those with glucose regulation issues including insulin resistance. Here, we often see plateaus quickly on a low carb approach.

You can drink alcohol on the Atkins diet, however, it is not recommended for Phase 1. From Phase 2 onwards, you can drink moderate amounts of low-carb alcoholic drinks, such as wine and some spirits (gin, vodka and whisky with diet mixers is recommended).

However, it is important to remember that alcohol slows down weight loss by slowing your metabolism so, if weight loss is your goal, you may decide to limit alcohol completely.

It is possible to follow the Atkins diet if you are vegan or vegetarian. However, you should start in Phase 2, and include protein such as eggs, cheese and soy products, such as tofu. Vegans may include seeds, nuts, soy products, high protein grains and legumes.

The Atkins diet is generally regarded as safe for most people. However, it is not appropriate for everyone and if you are concerned, it is always best to check with your doctor first.

The following people should not start the Atkins diet without seeking medical advice first:

In addition, Burrell warns that there are a number of side-effects you may experience in the initial stages of the diet, such as headaches, weakness and constipation.

The first few days can be tough for big eaters as their body adjusts to having far less glucose from carbs around, she explains, adding that people with glucose issues may need to have their medication adjusted once they have significantly reduced their carb intake.

Like most low carb diets, you will probably lose weight on the Atkins diet. However, studies show that low carb diets such as the Atkins diet are no more effective than other calorie-restricted diets, and most people eventually put the weight back on.

Any diet works when it is followed, the issue is that strict low carb diets are rarely followed long term and most of the time weight loss is regained,' adds Burrell.

So in conclusion, if followed correctly the Atkins diet can be an effective way to lose weight quickly but keeping the weight off long-term may be the real challenge. If youre serious about making positive lifestyle changes, research has shown that long term weight loss is more successful when diet and exercise are both implemented.

If you have any concerns about your health, get the go-ahead from your doctor before starting a new diet or healthy eating plan.

Last updated: 09-11-2020

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Is the Atkins diet the solution to rapid weight loss? - Netdoctor

The holiday season is quickly approaching, and among with it comes more opportunity for gatherings centered around food and sweets. Regardless of whats being celebrated, eating during the holidays typically consists of family recipes and delicious desserts. Because of this, food can become a major source of anxiety for anyone trying to diet or even just maintain their current health goals.

Concern and stress regarding holiday food can lead some to completely concede their health goals -- swearing to themselves that when the first of the year rolls around theyll change their ways for good. But contrary to popular belief, you can still participate in all your favorite holiday traditions and foods without compromising your progress or goals.

Concern and stress regarding holiday food can lead to destructive comments like, Ill just not eat today so I can save up for an extra plate/dessert tonight, or Ill need to run this off later or Ill gain weight or I cant be trusted around this food, Ill eat the whole dish.

Most of us have heard or even said a variation of one of these phrases before. They sound innocent enough, but upon further inspection they all promote a restrictive mindset toward food.

Restricting yourself with food can be unintentional, hiding in the name of discipline. You might think that by holding back and not eating your favorite things youre being strong and controlled, not letting the holidays be a reason to break your diet. By holding yourself back from enjoying your favorites, you could be feeding into diet culture and end up doing more harm than good in the long run.

What is diet culture? It's a belief system that focuses on and values weight, shape and size over well-being. More often than not, toxic diet culture promotes an unhealthy pattern of eating with a sole focus on being skinny.

Diet culture can be a weapon, rendering those who fall victim to it to believe theyre not supposed to eat foods that aren't labeled good. It promotes an unhealthy idea of discipline and dieting thats unsustainable to follow for long periods of time, and leaves the person feeling guilty and unworthy of eating certain foods.

Labeling certain foods such as cookies, cake, pie, etc., bad is a move that traditional diet culture profits off immensely. Doing so can unintentionally lead you to subconsciously glorify these foods. If you hold yourself back from enjoying them, its more likely youll trick your mind into wanting the food more. At the worst level, this could lead into a permanent unhealthy relationship with food and diet culture.

So what does this mean you should do for the holiday if you have a goal of weight loss, but your most treasured part of the holiday season is enjoying the familiar flavors of a home-cooked meal? In short, enjoy your meal. Being a healthy person requires a delicate balance, and it is certainly attainable to eat a meal you mightve once considered bad and still lose weight.

Remember that while holidays like Thanksgiving and Christmas are centered around eating a huge meal, lots of options are still bound to be healthy. Corn, turkey, green beans, potatoes, etc., are all traditional Thanksgiving foods that might even be healthier than a typical dinner.

Ultimately, whatever your holiday food is going to consist of depends solely on your personal goals and your relationship with food. The most imperative thing is to be in touch with your personal goals and what you want out of the holiday.

If you have a goal to lose weight, thats totally achievable even while enjoying yourself and treating yourself. Instead of punishing yourself the next day and attempting to burn off all the food you ate, simply treat the next day as you would any other day.

If youre not comfortable setting aside your usual dietary patterns for a celebration, or you know its impossible for you to eat certain foods without feeling guilty, thats okay too. If this is the case, it would be beneficial to talk to whoever youre celebrating with to make sure they know how much you value sticking to a certain diet. Portion control is key.

Its important to remember that just as one healthy meal wont make you skinny, one holiday dinner or dessert wont blow your diet or slow your progress. Its normal to fall off routine during the holidays, so dont beat yourself up for it.

Avoiding that all-or-nothing mindset is whats going to help keep you on track and get right back to your healthy habits when the holidays are over.

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How to prioritize your health over the holidays without restricting, missing out - The Post

Banana chips can offer potassium and fibre

Banana chips are surely delightful. They are made by deep frying ripe banana slices in coconut oil or mustard oil. You can season them with salt, red chilli powder and even some sugar to get the desired taste. Homemade banana chips, when cooked in a healthy way, can make for a healthy snacking option. This crispy snack can provide you with potassium, a mineral which is great for blood pressure control. Banana is also rich in fibre, a nutrient that can help you have a healthy digestive system and prevent constipation.

Healthy snacking can help you lose weight effectively. What you eat in-between meals affects your main meals, hunger, calorie intake and how quickly you can achieve your weight loss goals. Eating a nourishing snack which is rich in protein, fibre or healthy carbs can help you stay energetic throughout the day and with time, reduce your appetite.

Also read:Is It Healthy To Eat Bananas With Milk? Here's The Answer From Our Expert

A lot of healthy and nourishing snacks can be prepared at home and stored for a long period of time. Ghee-roasted makhana, roasted black chana, roasted nuts, nuts and seeds trail mix, seasoned puffed rice and seasoned flattened rice are a few healthy snacking options that you can have.

Ghee roasted makhana make for a healthy snacking optionPhoto Credit: iStock

Speaking of banana chips, they too can be a healthy snacking option, however, the same is widely dependent on how you cook them. We speak to nutritionist Nmami Agarwal if banana chips are really a healthy snacking option.

Also read:Holiday Weight: Practice Portion Control, Snack Healthy And Other Tips That Can Help

"The nutritive value of banana chips depends a lot on the method of cooking. If they are deep-fried, it may put an extra load of calories that may surpass the nutritional value of both banana and coconut oil. However, if banana chips are baked or prepared using an air-fryer, with minimal oil- they can be enjoyed sometimes as a part of a healthy diet," she tells DoctorNDTV.

She goes on to add that banana chips can also be baked with some herbs and spices. It can further enhance the flavour and the nutritive value of this delicious sack. "The best way to enjoy your banana chips is to prepare them at home so that you can keep a check on ingredients. Packaged banana chips may have the addition of sugar or usage of sub-standard cooking oil," she informs.

Also read:6 Fibre-Rich Snacks That Can Help You With Weight Loss And Better Digestion

It is also important to note that banana chips are going to have significantly lesser potassium than a whole banana fruit, and more saturated fat. "So make sure to add whole banana fruit in your diet and not just in the form of chips," Agarwal adds.

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells - NDTV

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