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Mar 3

How To Use The Ketogenic Diet for Weight Loss

The ketogenic diet puts your body into a state of ketosis, which ultimately allows you to use fat for energy.

Fat burning is just one of the many benefits of ketosis that improves overall health and makes it an effective tool for weight loss.

Keto has a cult following for a good reason: it makes you feel great. Keto-ers feel more satiated throughout the day and have increased energy levels, both physical and mental, leading to:

These benefits all contribute to weight loss; however, keto is not synonymous with weight loss.

Far from being a magic tool, the ketogenic diet takes accurate and diligent tracking and adjustment to work. You need a balance of the right macros, realistic goal setting and tracking to take you closer to achieving your weight loss goals.

In this guide, well cover the following:

What is Ketosis

What are KetonesBenefits of Ketosis

The Ketogenic Diet

What is the Ketogenic DietKetogenic Foods: What to Eat and What to Avoid

Designing a Keto Plan for Weight Loss

Using a Keto Macro CalculatorExerciseIntermittent FastingDealing with Plateaus

Testing and Tracking Results

How to Test Ketone LevelsThe Glucose-Ketone IndexBody Fat Tracking/PhotosTape MeasurementsUsing the Scale

Making Adjustments to Your Keto Diet

How to Adjust to Induce KetosisReview Your Goals and Results

By the end of this guide, youll have everything you need to get started on the ketogenic diet to lose weight the right way for the long term.

The ketogenic diet promotes and maintains ketosis. Ketosis is a metabolic state in which your body uses fat rather than glucose from carbohydrates as its primary source of energy.

To achieve ketosis, you stop supplying your body with carbs and sugar. This depletes your stored glucose also known as glycogen and your blood sugar and insulin levels decrease. Your body starts to look for an alternate source of fuel (fat), releases it and burns it for energy.

Hence, weight loss on keto.

Because of the decrease of glucose and increase in the metabolism of fat, ketosis has a ton of benefits its unique ability to induce weight loss is just one of them. Many people use ketosis as a treatment for epilepsy, diabetes and even cancer.

When your body burns fat, it produces ketones. Without ketones, youre not in ketosis. Therefore, the ketogenic diets sole purpose is to aid and promote ketone production.

Ketones are the metabolic fuel produced when your body shifts into fat-burning mode.

Glucose and ketones are the only energy sources used by the brain. Think of ketones as the auxiliary power source of your body.

Before the advent of agriculture, when our ancestors were hunter-gatherers, they fasted regularly. When food was scarce, they didnt have a choice but to wait for an opportune time to hunt for food and cook it.

They had a very low intake of carbs and protein and thus were unintentionally running on ketones. Converting stored fat into energy is hardwired for our survival and a natural part of human existence.

Your body burns fat to use and produce ketones whenever glucose sources are low or depleted, such as:

Lipase (an enzyme responsible for fat breakdown) releases stored triglycerides (fats). These fatty acids go to your liver and your liver turns them into ketones.

There are three types of ketone bodies:

Now that you know what ketones are and how ketosis works, you probably want to know why you should consider eating a ketogenic diet the diet that promotes ketosis.

The benefits of ketones come from your body burning fat for fuel and the lowered glucose and insulin in your blood.

The benefits of ketosis include:

Aside from the therapeutic benefits of ketones, many people fall in love with keto because of the way it makes them feel both mentally and physically.

Recommended Reading

The ketogenic diet is an effective tool for weight loss because of the dramatic decrease in carb intake, forcing your body to burn fat instead of carbs for energy.

Results vary among individuals due to several factors such as insulin resistance and unique body composition. Nonetheless, keto has consistently lead to a reduction in weight and body fat percentage in a wide range of situations including but not limited to obesity, type 2 diabetes and athletic performance.

A randomized control study in 2017 examined the effects of a ketogenic diet combined with Crossfit training on body composition and performance. Results from this study concluded that subjects following a low-carbohydrate ketogenic diet (LCKD) significantly decreased body weight, body fat percentage and fat mass compared to those in the control group[*].

The subjects following the ketogenic diet:

Dashti et al. performed a study in 2004 observing the long-term effects of a ketogenic diet in obese patients and found the following[*]:

Partsalaki et al. carried out a study in 2012 comparing the effects of a ketogenic diet versus a hypocaloric diet in obese children and adolescents. Results showed[*]:

Additionally, a 2008 study looking at the effects of a low-carbohydrate ketogenic diet versus a low-glycemic index diet in type 2 diabetics was conducted.

Results from this study concluded that participants following the ketogenic diet had significantly greater improvements in weight loss, hemoglobin A1c, and high density lipoprotein (HDL) cholesterol compared to the low-glycemic index diet group[*]:

Those following a ketogenic diet:

The ketogenic diet works for weight loss because its based around high fat, adequate protein and very low carb intake.

Theres a common misconception that fat is bad for you; however, this misconception fails to adequately represent healthy fats which are actually good for you.

Aside from other scientifically-proven benefits, saturated fats like medium-chain triglycerides (MCTs) go directly to your liver to be used for energy.

The ketogenic diet, with its high percentage of good fats, leads to a fat-adaptive metabolic state.

Fat-adaptation occurs when your body becomes more efficient at burning fat for fuel. The longer you maintain a fat-adaptive state, the more ketones you produce.

The goal of a ketogenic diet is to maintain high amounts of ketones so you can reap all of the benefits that occur from being in ketosis.

A high fat, ketogenic diet is also protein-sparing: your body keeps burning fat and doesnt turn to protein as an energy source.

Protein is extremely important on keto as well. Ideally, you should consume0.8 grams of protein per pound of lean body mass.This will prevent muscle loss.

To calculate your lean body mass, you have to:

Worried that 0.8 grams per pound of lean body mass is too much protein?

The truth is that on a keto diet, you can eat a lot more protein than the standard 10-15% of total calories (that some other sources promote)without being kicked out of ketosis.

Too much protein wont raise your blood glucose and decrease your ketone levels. Thats just a myth.

Check out the video below by Perfect Keto founder Dr. Anthony Gustin to understand the role protein plays on keto, why we recommend a higher protein intake, and why gluconeogenesis is not a problem:

The difference between ketogenic and low-carb diets is that the ketogenic diet aims for ketosis.

Other low-carb diets may not have a large enough decrease in carb intake to shift your metabolism into producing and burning ketones for fuel.

But, certain types of keto diets do have some leeway with carb and protein intake.

Like intermittent fasting, you can customize the ketogenic diet according to your goals or needs.

There are four common types of ketogenic diets:

Ketogenic foods are high quality, whole, natural foods processed as little as possible. To avoid processed foods, many keto-ers prefer to make everything themselves, from burgers to homemade ghee).

Ketogenic foods are high in fat, adequate in protein and of course, low carb.

The most common mistakes on a ketogenic diet include not watching the quality and composition of your food and being careless about your carb intake.

To lose weight on keto you must:

Your carb and protein intake makes (or breaks) your ketogenic diet. You can tweak your macros according to what works for you, but the general macronutrient ranges are:

These can vary according to your goals, needs and body composition. Designing your ketogenic diet involves calculating your macros.

Keto has been called Atkins on steroids and is often compared to other diets like paleo and the Mediterranean diet. What are the similarities and differences between keto, Atkins, paleo and the Mediterranean diets?

Well, to start, all four diets are centered around whole food. Any of these diets can be used to achieve your desired weight and health goals but the main differences come down to the macro distributions and of course, ketosis.

The Atkins diet, formally called the Atkins Nutritional Approach, was founded by cardiologist Dr. Robert Atkins as a weight loss tool based on the idea of eating right, not less.

The similarities: Both the ketogenic and Atkins diets reduce your intake of carbs and sugar while shifting you toward eating whole, healthy foods.

If done correctly, the result is ketosis, weight loss and better mental acuity and physical energy from the steady fuel of ketones.

The difference: Atkins has four phases. The induction and balancing phases (Phase 1 and 2) resemble the ketogenic diet most closely.

In the ketogenic diet, the carb, protein and fat macros are sustained in their allotted portions to induce and maintain a state of ketosis.

The Pros of Atkins:

The paleo or paleolithic diet also called the caveman diet, hunter-gatherer diet or Stone Age diet is based on consuming the foods available to our ancestors in their hunter-gatherer days and the early days of agriculture,about 10,000 years ago.

With paleo, processed food is out. This means no sugar or flour-based foods since producing sugar and milling wheat wasnt invented yet back then.

Anything you could hunt, catch, pick or dig from the ground easily is in, such as meat, seafood, fruits, nuts and vegetables.

The similarities: Both the ketogenic and paleo diets are rich in non-starchy vegetables. Both also restrict sugar, grains, legumes and recommend high-quality animal proteins and fats.

The differences:

As long as your gut doesnt have a problem breaking them down, keto is perfectly okay with full-fat, all natural dairy cheese, butter, ghee. Conversely, paleo avoids anything that can compromise the gut like dairy.

Compared to the very low carb restriction of the ketogenic diet, paleo does not restrict starchy vegetables and sugary fruits, making it close to impossible to get into ketosis.

The Pros of Paleo:

Physiologist Dr. Ancel Keys noticed that the Mediterranean people living in southern Europe (Greece, Italy, Crete) had much lower risks of heart disease than Americans. He recorded what they ate and the Mediterranean diet was born.

This diet consists predominantly of fish, vegetables, fruits, seeds, beans, olive oil, nuts, cheese, yogurt and grains. Poultry and eggs eaten every two days, red meat restricted to 3 ounces per week and a glass or two of wine daily.

The similarities: Like keto, the Mediterranean diet emphasizes simple, whole foods.

The differences: The Mediterranean diet is relatively low-fat, with non-ketogenic net carbs coming from grains like bread, quinoa, brown rice, starchy fruits and vegetables.

The Pros of the Mediterranean Diet:

The ketogenic diet has one purpose: to induce ketosis, burning fat instead of carbs.

The other diets have their own share of health benefits, particularly the Mediterranean diet[*], and all of them help with weight loss, though only the ketogenic diet helps you induce and maintain ketosis.

The focus of these diets is to eat healthy, whole foods that are as close to nature as possible. Even without the rigorous tracking involved on keto, you still have to watch the amount of food you are consuming on these diets in order to attain the benefits.

Keto is already considered Atkins on steroids. If youre eager to gain the benefits of being in ketosis, the paleo and Mediterranean diets can be customizable to induce a ketogenic state.

Simply replace all of the bread and starchy root vegetables with more oil, fatty meats and fish and low-carb nuts.

We feature all three of the above diets on Perfect Keto:

Using the ketogenic diet for weight loss is all about tracking and calculating:

Anything out of balance like too much protein or excessive exercise can do something as simple as slow your progress into ketosis, or something more grave like disrupt your health.

Your personal needs and goals determine a lot when using the ketogenic diet for weight loss. The most important step is calculating (and sticking to) your macros.

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Mar 1

Pritikin Diet | Healthiest Diet on Earth – Science Based …

The Pritikin Eating Plan uses the latest scientific research to provide dietary guidelines that will help you avoid and often reverse diseases that can rob you of the good health you need to enjoy a good life.

Below is a quick summary of the Pritikin Diet. For all the details, scroll down to the section entitled Food Choices For a Lifetime Of Good Health.

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods. Click on the GO tab for these foods.

CAUTION and STOP foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

Go FoodsCaution FoodsStop Foods

The Pritikin Diet focuses on a wide variety of whole (unprocessed) or minimally processed foods.

CAUTION foods on the Pritikin Diet are those that have been proven to increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

STOP foods on the Pritikin Diet are those that have been proven to substantially increase the risk of obesity and/or multiple health concerns, including high blood cholesterol, high blood sugar, heart disease, diabetes, hypertension, and some cancers.

5 or more servings daily of whole grains (such as whole wheat, oats, rye, brown rice, barley, quinoa, and millet); starchy vegetables (like potatoes, yams, and winter squashes); chestnuts; and legumes (beans, peas, and lentils). A serving is 1/2 cup cooked. For whole-grain bread products (like breads, bagels, and crackers), a serving is 1 ounce, which is generally half a common portion.

Limit refined grains (like white bread, white rice, and white pasta) as much as possible. But keep in mind that white does not necessarily mean unhealthy. There are many healthy foods that are white, such as cauliflower, white potatoes, jicama, and nonfat yogurt.

5 (preferably more) servings daily. A serving is 1 cup raw or 1/2 cup cooked. Enjoy a variety of colors, like dark green, yellow, red, and orange vegetables. The more vegetables and other low-calorie-dense foods you eat, the less need there is for counting calories. Youll just naturally eat fewer calories, and shed excess weight.

4 or more servings of whole fruits daily. For most fruits, a serving fits in your hand. Examples include all fresh and raw fruits, and frozen and canned fruits without added sugar. Enjoy whole fruit, not fruit juices. And dont believe silly science that says fruit is fattening. To the contrary! People have shed 100 pounds and more with Pritikins fruit-rich diet.

2 servings daily of dairy foods and/or dairy substitutes.

For dairy foods, choose from nonfat milk (1 cup), nonfat yogurt (3/4 cup), and nonfat varieties of ricotta and cottage cheese (1/2 cup). Choose plain nonfat milk, not flavored varieties like chocolate. Nonfat Lactaid is also acceptable.

For dairy milk substitutes, choose those that closely match the nutritional richness of nonfat cows milk for calcium, vitamins D and B-12, and protein. Optimal choices tend to be fortified soymilks (original or unsweetened). Almond and rice milks usually score well for calcium, D, and B-12, but poorly for protein. So if you drink a cup of almond or rice milk, add to your daily diet a lean, protein-rich food like 1/2 cup cooked legumes (beans) or 2 egg whites. Steer clear of coconut milk because it contains saturated fat.

For all dairy milk substitutes, make sure they contain very little or no added sugars, sodium, and saturated fat.

Note: Many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.

Pritikin, one of the healthiest diets on earth, includes protein from both animal and plant sources.

No more than 1 serving per day. A serving is about 3 to 4 ounces cooked (the size of a deck of cards).

Below are fish/poultry/meat choices rated from Best to Poor:

For optimal heart-health results, limit Satisfactory choices to no more than 1 serving per week and Poor choices to no more than 1 serving per month.

Up to 2 daily. If you prefer egg whites instead of other land-based animal foods like white poultry and lean meat, you may eat more. About 7 egg whites is the protein equivalent of 1 serving of poultry or meat. Steer clear of egg yolks and their high dietary cholesterol.

For maximum cholesterol reduction and giving yourself the best chance at reversing atherosclerosis (heart disease), choose on most days protein-rich plant foods like beans instead of land-based animal foods like poultry and meat. And yes, you can get plenty of protein with a plant-based diet.

Have the Pritikin Meal Plan delivered to your home or office. Choose from a variety of meal packages, spices, sauces, books, gifts and more. Pritikin Online Market

GO | Miscellaneous FoodsPlus Weight-Loss Tips

The healthiest diets on earth often include a bounty of fresh herbs in addition to whole, fiber-rich foods.

Water (plain, bottled, low-sodium, mineral); hot grain beverages (coffee substitutes); non-medicinal herbal teas (such as peppermint, rosehips, and chamomile); and cocoa up to 2 tablespoons per day (use non-alkali processed cocoa). You do not have to drink large amounts of water daily. Simply drink when thirsty.

If you choose to drink caffeinated beverages, we recommend green or black tea over coffee because of teas many health benefits. We also recommend moderation: no more than 400 mg of caffeine daily (the amount in about 4 eight-ounce cups of coffee or 8 eight-ounce cups of tea).

Coffee, both regular and decaf, does contain chemicals (diterpenes) that may modestly raise LDL cholesterol. However, by brewing with paper filters like paper cones or capsule filters like Keurig, the diterpenes are largely eliminated.

Use in moderation or not at all. For women, up to 4 drinks per week, with no more than 1/2 to 1 drink per day. For men, up to 7 drinks per week, with no more than 1 to 2 drinks per day. A drink is approximately 5 oz of wine, 12 oz of beer, or 1 oz of 80 proof liquor. Choose red wine over white wine, wine over beer, and either over liquor.

Culinary herbs are rich sources of many beneficial phytonutrients, and are a good way to add flavor without extra calories, fat, or salt. Include at least 1 to 2 teaspoons of dried herbs or 1 to 2 tablespoons of fresh herbs each day.

While artificial sweeteners have not been proven to aid weight loss, they may be of benefit to people with diabetes, elevated triglycerides, and those following the Pritikin Eating Plan to lose weight. Limit intake to no more than 10 to 12 packets per day. Sucralose (Splenda) and stevia (brand names include SweetLeaf and Truvia) appear to be the safest choices.

Go wild on vegetables. The more vegetables, including dark green, yellow, red, or orange vegetables, the better! Theyre among the best foods for weight loss.

Limit calorie-dense foods such as dried grains (breads, crackers, cold cereals), dried fruits, nuts, and seeds. Avoid refined or concentrated sweeteners. They all pack a lot of calories into very small amounts of food. Youll find it much easier to feel full and satisfied and curb hunger if you focus instead on high-water, high-fiber foods like cooked grains (such as oatmeal and brown rice), vegetables, and whole fruits. These foods arelow in calorie density. Youll eat more and weigh less.

Steer clear of fruit and vegetable juices because they provide less satiety than whole fruits and vegetables.

Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day.

CAUTION | The Less the Better

While Caution foods are not recommended, this list provides direction when food choices are limited.

Limit the consumption of ALL oils to no more than 1 teaspoon per 1000 calories consumed, especially if youre trying to lose weight, because oils have the highest calorie density of any food or ingredient.

For healthy individuals who choose to use sweeteners, a suggested rule of thumb is a maximum of 2 tablespoons of fruit juice concentrate or 1 tablespoon of other refined sweeteners (such as barley malt, corn syrup, rice syrup) per 1000 calories consumed. None is optimal. Avoid fructose and high fructose corn syrup.

Avoid added salt, and highly salted, pickled, and smoked foods. Limit foods that have more than 1 mg of sodium per calorie so as not to exceed 1200 to 1500 mg of sodium per day, depending on age. Its one of the most important things you can do to lower blood pressure.

Limit as much as possible foods containing refined grains (such as white pasta, white bread, and white rice).

STOP | Think About It First

When faced with foods in the Stop category, search for choices in the Go, and, if necessary, Caution foods. Stop foods, due to their high content of saturated fat, hydrogenated fat, cholesterol, and/or sodium, may significantly compromise your personal health goals. Be wary of headline-grabbing media storiesthat suggest otherwise. Unfortunately, thetypical American diet is largely made up of Caution and Stop foods.

Limit the following choices to less than once per month. None is optimal.

The typical American Diet is full of fatty meats, unhealthy oils, egg yokes and deep fried foods. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet.

Such as butter, coconut oil, palm kernel oil, lard, chicken fat, palm oil, cocoa butter, chocolate, margarine, hydrogenated and partially hydrogenated vegetable oils, and shortenings.

Such as fatty meats, organ meats, and processed meats (hot dogs, bacon, and bologna).

All cheese, cream, cream cheese, half-and-half, ice cream, milk, sour cream, and yogurt, unless fat-free and low in sodium.

Coconuts.

Potassium chloride. Learn more about salt substitutes.

Egg yolks, deep-fried foods, non-dairy whipped toppings, rich desserts and pastries, and salty snack foods.

Five bountiful meals and snacks are served daily at the Pritikin Longevity Center. The Pritikin Diet works in part because you arent losing your mind while youre losing weight, notes comedian and actress Caroline Rhea, first host of The Biggest Loser. Theres no calorie counting, no deprivation, and no hunger.

Instead, the focus is a lot of good food that is low in calorie density, naturally high in nutrients, and delicious. The food tastes great, and thats saying something from a steakhouse guy like me, says John Timothy Gannon, cofounder of Outback Steakhouse Restaurants.

Each day, wellness education workshops and cooking classes led by Pritikins nutritionists and award-winning chefs teach all the basics for healthy Pritikin living at home. Topics include:

Healthy does not have to mean blah! The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be. Get a taste of Pritikin deliciousness with this Carrot and Pineapple Salad. Its a favorite among guests at the Pritikin health resort.

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Mar 1

Diet and depression – Harvard Health Blog

Just this week, I have seen three patients with depression requiring treatment. Treatment options include medications, therapy, and self-care. Self-care includes things like sleep, physical activity, and diet, and is just as important as meds and therapy sometimes more so.

In counseling my patients about self-care, I always feel like we dont have enough time to get into diet. I am passionate about diet and lifestyle measures for good health, because there is overwhelming evidence supporting the benefits of a healthy diet and lifestyle for, oh, just about everything: preventing cardiovascular disease, cancer, dementia, and mental health disorders, including depression.

Diet is such an important component of mental health that it has inspired an entire field of medicine called nutritional psychiatry. Mind-body medicine specialist Eva Selhub, MD has written a superb summary of what nutritional psychiatry is and what it means for you right here on this blog, and its worth reading.

What it boils down to is that what we eat matters for every aspect of our health, but especially our mental health. Several recent research analyses looking at multiple studies support that there is a link between what one eats and our risk of depression, specifically. One analysis concluded:

A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression.

One could argue that, well, being depressed makes us more likely to eat unhealthy foods. This is true, so we should ask what came first, the diet or the depression? Researchers have addressed this question, thankfully. Another large analysis looked only at prospective studies, meaning, they looked at baseline diet and then calculated the risk of study volunteers going on to develop depression. Researchers found that a healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.

So, how should I counsel my patients on diet? There are several healthy options that can be used as a guide. One that comes up again and again is the Mediterranean diet. Another wonderful resource for folks is the Harvard T.H. Chan School of Public Health website with an introductory guide to healthy diet.

The gist of it is, eat plants, and lots of them, including fruits and veggies, whole grains (in unprocessed form, ideally), seeds and nuts, with some lean proteins like fish and yogurt. Avoid things made with added sugars or flours (like breads, baked goods, cereals, and pastas), and minimize animal fats, processed meats (sorry, bacon), and butter. Occasional intake of these bad foods is probably fine; remember, everything in moderation. And, for those who are trying to lose weight, you cant go wrong with colorful fruits and veggies. No one got fat eating berries or broccoli. Quality matters over quantity. And when it comes to what we eat, quality really, really matters.

Dietary patterns and depression risk: A meta-analysis. Psychiatry Research, July 2017.

Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, January 15, 2018.

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Mar 1

Weight Loss: The No-Diet Approach

Introduction to weight loss

Whether your weight-loss goals involve trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple healthy eating diet tips and putting them into practice can lead to weight reduction without the aid of any special diet plans, weight loss programs, fitness books, or medications.

Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. Metabolism is the sum of all chemical processes within the body that sustain life. Your basal metabolic rate is the number of calories (amount of energy) you need for your body to carry out necessary functions. If your weight remains constant, this is likely a sign that you are taking in the same amount of calories that you burn daily. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

Every adult is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon the following:

For some people, due to genetic (inherited) factors or other health conditions, the resting metabolic rate (RMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the more calories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.

Lifestyle and work habits partially determine how many calories we need to eat each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day. More strenuous exercise programs, such as those with cardio focus, can burn even more.

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Mar 1

Diet Plan Review: Best Ways to Lose Weight – CBS News

The TV ads, filled with celebrity endorsers and regular people holding out their enormous "old jeans," make the diet plans sound terribly tempting. Although an FTC rule now requires testimonial ads to cite typical results, the looming question still remains: Which of these diet programs are worth your money?

To find out, MoneyWatch analyzed eight of the biggest diet plans. Three are support-only plans that don't require you to buy their food, and five are food-delivery plans. We interviewed leading nutritionists and weight-loss professionals, pored through clinical studies, and tallied up membership fees and food costs to determine the ones most likely to help you slim down and to see how much you'd pay to drop 20 pounds.

Our favorite for value and efficacy is Weight Watchers, designed to help you change your eating habits for good. Nutrisystem is the least expensive meal delivery plan we reviewed (Medifast is cheaper, but you have to provide one meal a day on your own). And the silver-spoon award undoubtedly goes to In The Zone Delivery, a white-glove service for people who'll spare no expense to drop the pounds.

Here's how the plans stack up. See the handy chart at the bottom of the page for a side-by-side comparison.

Cost: Choose the 39.95 monthly pass, which includes unlimited meetings and online support. If you wont go to meetings, try three months of online-only services for $53.85 (with automatic renewal at $17.95 a month thereafter), plus a $30 sign-up fee.

The skinny: The oldest national weight-loss program, its members rave about the encouragement they get at weekly meetings led by former Weight Watchers dieters. Nutritionists praise the portion-control points system: Each food is assigned points based on its serving size, calories, fiber, and fat; and no foods are forbidden. Your point allowance is based on your weight, height, gender, age, and activity level. Weight Watchers has done a good job incorporating cognitive behavioral change to weight management, says Martin Binks, professor of psychology at Duke University Medical Center.

Does it work? Yes. A recent clinical study in the New England Journal of Medicine linked group counseling sessions to weight-loss success. That explains why Weight Watchers has impressive short-term results. A 2005 study in the Annals of Internal Medicine showed participants lost an average of about 5 percent of their body weight (10 pounds) in six months. Two years later, they had kept about half the weight off. To help members stay on track, Weight Watchers encourages them to attend meetings until theyve stayed within 2 pounds of their goal weight for six weeks. After that, you get free lifetime membership. The company says members using its online tools in addition to attending meetings lost 50 percent more weight than those going to meetings alone.

How much can you expect to lose? Up to 2 pounds per week

Cost to lose 20 pounds: $160 for three months of unlimited meetings plus one more month to complete the maintenance period. For the online-only option, plan on spending $72 for the same four months.

Cost per pound of weight loss: $4 or $8, not including food

Worth the money? Yes. Its economical and has a proven track record.

We looked at two plans from eDiets one that offers support alone, and another with meal delivery.

Cost: The support-only plan runs about $18 per month or $99 a year, billed to your credit card (with a $25 fee if you cancel within three months). The optional meal delivery service, eDiets Fresh Prepared Meal Delivery, costs $110 per week for five days of meals or $140 for a full week, plus $22 shipping, and includes the online service.

The skinny: You can choose from among more than 20 diet plans, including ones for diabetics and vegetarians. Online tools let you set goals, plan menus and generate shopping lists. Theres no face-to-face support, but you get support through online message boards, and you can reach a registered dietitian and personal trainer by phone at any time. The optional meal delivery service offers freshly prepared, calorie-controlled meals delivered in a cooler.

Does it work? People really seem to love message boards, but there is no data yet to show whether they are effective in helping with weight loss, says Binks. But telephone support has some evidence in its favor: A couple of studies have shown that telephone support is just as effective as live support, says Christine Gerbstadt, M.D., spokeswoman for the American Dietetic Association.

How much can you expect to lose? 1 to 2 pounds per week

Cost to lose 20 pounds: For online membership, $54 for three months. For meal delivery, which includes online membership, $1,716 to $2,106 for 13 weeks.

Cost per pound of weight loss: $2.70 for online-only plan; about $86 to $105 for meal delivery.

Worth the money? Online membership: Yes, its a bargain for round-the-clock support. Meal delivery: No for about the same money, other services offer better track records.

Cost: $5 a week after a free seven-day trial with a minimum commitment of four weeks, plus the cost of the South Beach Diet book.

The skinny: Southbeachdiet.com is an online version of the good carbs/good fats diet created by cardiologist Arthur Agatston. For the first two weeks, you eat three extremely low-carb meals a day plus two snacks. After that, you gradually add good carbs, such as fruits and whole grains. You can customize menus, search a database of more than 1,000 recipes and get a personalized shopping list. Theres online support from staff dieticians and members plus daily motivational emails.

Does it work? Studies have shown that after one year, carb-restricted diets led to greater weight loss and increased heart health than low-fat diets. However, the advantage disappeared over the long term.

How much can you expect to lose? Figure on 8 to 13 pounds during the two-week kick-start phase, then 1 to 2 pounds a week thereafter.

Cost to lose 20 pounds: $55 for nine weeks, including the book

Cost per pound of weight loss: $2.75, not including food

Worth the money? Maybe: It doesnt cost much, but you dont get as much support as with Weight Watchers or eDiets.

Cost: About $40 to $50 per day (plus a $10 delivery fee) for three meals and two snacks depending on whether you choose chef selected or custom.

The skinny: The Zone diet is mostly meat, fruits, and vegetables. Home-delivered gourmet frozen meals have a ratio of 40 percent carbs/30 percent proteins/30 percent favorable fats, designed to promote stable insulin levels, increased energy and weight loss. You eat three meals per day plus two Zone protein-powder snacks.

Does it work? Yes. A 2007 study of 160 people in the Journal of American Medical Association found the Zone diet helped people achieve modest weight loss after one year, comparable with those on the Atkins, Weight Watchers and Ornish diets, and improved cardiac risk factors.

How much can you expect to lose? Many customers lose 5 pounds a week, but dont get confused: Some of this is water weight, says Don Ruttenberg, CEO of Fresh Food Delivered, the company behind In the Zone Delivery. What you really lose in body fat is 1 to 1.5 pounds per week.

Cost to lose 20 pounds: $5,600 to $6,720 for 16 weeks of food, depending on your food choices

Cost per pound of weight loss: $280 to $336

Worth the money? No, unless youre looking for white-glove service.

Cost: Pricing information is noticeably, frustratingly absent from the Jenny Craig Web site. A sales agent told us that the program fee will soon change to $30 for 30 days. Meals average $5 a pop; the total cost for 3 meals and two snacks a day runs $18 to $22.

The skinny: Premium-priced Jenny Craig offers nutritionally balanced packaged food; you order by phone and pick it up at a Jenny Craig center or have it delivered through Jenny Direct (for a $65 delivery fee). You eat three Jenny Craig meals plus a snack per day, and supplement with fruit, vegetables and dairy. The food may lack zesty flavor, but it teaches portion control through visualizing, so when you go out to eat in a restaurant youll know how big a piece of meat you want to eat, says Gerbstadt. Once a week, you get a weigh-in and pep talk with a consultant who is not a dietician and who earns commissions from selling you products. Theres also round-the-clock phone support and online tools that include a menu planner, activity planner and progress tracker.

Does it work? Jenny Craig has a good track record for short-term weight loss (up to one year). In a UC San Diego clinical trial of 442 dieters (funded by Jenny Craig), Jenny Craig clients lost 11 percent of their initial weight after 12 months, compared with 3 percent weight loss by those who were dieting on their own.

How much can you expect to lose? 1 to 2 pounds per week

Cost per pound of weight loss: $96

Cost: About $145 a week for weekdays only or $180 for seven days, including snacks plus $25 FedEx delivery. (Shipping is free the first week.)

The skinny: The doctor-designed Bistro M.D. program aims to provide a rotating menu of FedExd, portion-controlled, frozen meals that are a cut above the usual packaged diet fare. (The price is a cut above the competition, too.) The plan tries to help you avoid a weight-loss stall out by varying the daily calorie intake between 1,100 and 1,400. By eating a little more some days and a little less on others, youll supposedly prevent your body from becoming used to the same number of calories every day. Bistro M.D. doesnt do much in the way of organized support, but you can speak with a registered dietitian by phone upon request.

Does it work? While no university studies support the theory that varying caloric intake aids weight loss, the high quality of the food and the relatively large portion sizes have been praised by Health magazine, Dr. Phil and The New York Times. Some plan users have complained of a lack of choices and menu flexibility compared to other plans, but a company spokesman says they offer more than 100 entrees and can make substitutions to accommodate allergies and food preferences.

How much can you expect to lose? 1 to 3 pounds per week

Cost of losing 20 pounds: $1,525 to $2,025 for 10 weeks of food

Cost per pound of weight loss: About $76 to $101

Worth the money? Yes: Its a reasonable price for well-made food with slightly faster average weight loss than with Jenny Craig.

Cost: $329 for a 28-day plan that includes nonperishable ready to go meals or $299 for 28-day plan in which one-third of the meals are fresh-frozen. Theres also a $148, 14-day starter program available through Walmart.

The skinny: This meal-delivery service, endorsed by Marie Osmond and Dan Marino, emphasizes foods with a low glycemic index. The underlying premise is that controlling blood sugar levels leads to weight loss. The heat-and-eat prepared meals and snacks contain 55 to 60 percent good carbs, and 20 to 25 percent each of protein and fats; like Jenny Craig, you add fruits, vegetables and dairy. Support is available through phone counseling, weekly e-classes with a dietician and tracking tools.

Does it work? Theres plenty of research showing that following a diet of 1,200 to 1,500 calories a day, such as Nutrisystem, can cause weight loss. For example, a study by the Obesity Research Center at St. Lukes Roosevelt Hospital in New York found that postmenopausal women who followed a 1,200-calorie plan for 16 weeks lost an average of 21 pounds.

How much can you expect to lose? 1 to 2 pounds per week

Cost of losing 20 pounds: $1,196 to $1,316 for four 28-day cycles

Cost per pound of weight loss: $60 to $66

Worth the money? Yes: For a meal-delivery diet system, Nutrisystem is more economical than Jenny Craig.

Cost: $75 a week

The skinny: Although todays program is not as stringent as the original liquid fast Medifast launched decades ago, the low-fat, relatively low-carb plan is designed to bring about rapid weight loss by coaxing your body into a fat-burning state known as ketosis. With the Medifast 5 & 1 Plan, you eat five small meal replacements a day that are about 100 calories each (which you order online and have delivered) plus one lean and green meal you prepare, consisting of about 500 calories of lean chicken, fish or meat plus three servings of low-carb salad or green vegetables. The 70 meal replacement choices include shakes, bars, soups, pudding, oatmeal, chili, pretzel sticks, cheese puffs, and scrambled eggs.

Does it work? If you can stick with it, a diet of 1,000 calories a day can certainly induce rapid weight loss. A common concern with such low-calorie diets is that youll quickly regain the weight, but in a small clinical trial published in the journal Experimental Biology, after 10 months, only about one in five people regained all the weight they had lost.

How much can you expect to lose? 2 to 5 pounds per week

Cost of losing 20 pounds: $300 to $750, depending on the speed of your weight loss, plus grocery costs for your lean and green meals

Cost per pound of weight loss: $15 to $38 (plus groceries)

Worth the money? Maybe: Choose this more extreme plan only if quick weight loss is your priority.

Support-Only Plans

Food Delivery Plans

This article was updated by Eileen P. Gunn.

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Feb 27

How Can I Lose Weight Safely? (for Teens) – KidsHealth

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Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss, then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't changed their habits in a healthy way that they can stick with.

The best weight-management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support. The goal is to make diet or lifestyle changes that will benefit the whole family. Teens who have the support of their families tend to have better results.

Watch your drinks. It's amazing how many calories are in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drinkcan save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Choosing nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. For example, give up regular soda or reduce the size of the portions you eat. When you have that down, you can make other changes, like introducing healthier foods and exercise into your life.

Stop eating when you're full. Pay attention as you eat and stop when you're comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to get the message that you are full. Sometimes taking a break before going for seconds can keep you from eating another serving.

Try not to eat when you feel upset or bored find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when and what they are feeling. When you have to write it down, you might think twice before eating cookies. Reviewing the diary later can also help them identify the emotions they have when they overeat.

Schedule regular meals and snacks. You can better manage your hunger when you have a predictable meal schedule. Skipping meals may lead to overeating at the next meal. Adding 1 or 2 healthy snacks to your three squares can help curb hunger.

5 a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight they'll help you feel full and keep your heart and the rest of your body healthy. Other suggestions for eating well:

Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight we all need a variety of foods to get the nutrients we need to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.

Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to dancing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block after schooland building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. And weights are not the only way to go: Try resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.

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Feb 25

156 HCG Diet Recipes for Maximum Weight Loss

A CRUCIAL DISCOVERY

Dr. Simeons findings made him passionate about the growing obesity problem. More and more, he saw the need for a weight loss solution that actually worked. Yearning to treat the increasing problem of obesity, Dr. Simeons remembered something he had observed during his time in India. It was there Dr. Simeons discovered how the HCG hormone helped disperse bad fat from around the hip and stomach region in several young male subjects.

Knowing he was onto something big, Dr. Simeons accelerated his research. His findings indicated the HCG hormone stimulated bad stored fat. This caused the body to move the stored fat. Once stored fat was being moved by the body from its location, Dr. Simeons realized a restricted calorie diet would then force the fatalready in motionfor fuel, leading to rapid weight loss. As he experimented with the hormone, he saw weight immediately dropping from his patients! Additionally, the hormone decreased his patients appetites. This caused their stored fat to vanish.

Eventually, though more research and testing, Dr. Simeons developed a diet protocol to maximize the weight-loss potential of the HCG hormone. He created a list of approved foods, and the HCG Diet was born.

The HCG Diet has come a long way since Dr. Simeons discovery in the 1950s. After spending decades being tested and refined, the HCG Diet is ready for the public. The result is nothing less than miraculous. People who have struggled with obesity for an entire lifetime are now losing weight they never thought theyd be able to shed.

The HCG diet is real. It comes from a lifetime of extensive research. Follow the protocol and discover how your body can return to its proper weight within a mere few weeks.

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156 HCG Diet Recipes for Maximum Weight Loss

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Feb 21

HGH and Testosterone Therapy Clinics in Georgia

Human growth hormone ,Testosterone Injectable, HRT, Low T, Weight loss, Vitamin therapies and testosterone therapies, all offered through out Georgia and surrounding areas. We Provide all Types of therapies and more.

Please fill out your information for a free consultation or give us a call 1-888-510-0698 to arrange a appointment at your earliest convenience.

Suffering from low energy, weight gain, low sexual libido, low T, low testosterone, fatigue, joint pain, slow recovery,?

If your looking to gain that edge back in life with results like, lean muscle mass, more energy, better sleeping patterns, improved memory, improved sexual libido, lose body fat, reduce wrinkles, etc. Please give us a call 1-888-510-0698 or fill out the form for a free consultation

At Hollywood Health and longevity Center we have serviced over 3,000 patients for over 7 years.

34 W Peachtree StreetAtlanta, GA 30303

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HGH and Testosterone Therapy Clinics in Georgia

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Feb 11

Serovital-hgh Side Effects – wafflesatnoon.com

Serovital-hgh Side Effects

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This article looks at some of the possible side effects of Serovital-hgh, an amino acid blend which supposedly increases growth hormone.

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Note that this is a supplement to anoverview of Serovital-hgh, which can be found here.The purpose of this article is to evaluate possible side effects of Serovital-hgh. Furthermore, it should be noted that not everyone experiences possible side effects listed below.

The active ingredients of Serovital-hgh are:

The potential side effects of these individual ingredients will help give us a better idea of the possible side effects of Serovital-hgh as a whole. The following ingredients have known possible side effects:

Serovital-hgh is a proprietary blend which meanswe arent toldthe exact amount of each ingredient contained within the supplement.

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Side effects attributed toSerovital-hgh listed below have been reported by readers of this website. If you compare the anecdotal list below with the possible side effects of the ingredients of Serovital, you can see a clear correlation between the two. Thus, the anecdotal side effects reported by our readers include:

Some readers have suggestedthat consuming extra water whentaking Serovital may help reduce nausea and cramping.

You may or may not experience any of the side effects listed above if you take Serovital-hgh. If you have any health conditions, you should check with your doctor before taking any supplement. The most common complaints weve heard regardingSerovital-hgh are abdominal problems, while some has said that it simply didnt work. There are, of course, many who feel the product does work.

Have you experienced any side effects not listed above?Give us your review and tell us of any side effects you experienced.

Please see our first post on Serovital-hgh which includes dozens of additional user comments.

RevisedDecember 3, 2015Originally published August 2013

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Serovital-hgh Side Effects - wafflesatnoon.com

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Feb 10

HCG Diet Center of NJ

(201) 262-6700 | 494 NJ Highway 17 North Paramus NJ 07652| 2014

On a recent episode of Celebrity physician Dr. Mehmet Oz's talk show, Dr. Oz said that he believes the HCG diet merits further investigation. While he admits that theres no official proof this diet works, his guests success stories make him think theres definitely something worth checking out about the HCG diet.

HCG is an acronym for the hormone Human Chorionic Gonadotropin, which is found in both men and women, though pregnant women have the highest levels of HCG in their bodies. The HCG hormone can be made synthetically or extracted from a pregnant woman's urine and then processed for use by other humans. Advocates of the HCG diet believe that, by adhering to the HCG diet plan and taking daily injections of HCG, participants can successfully reach their targeted weight. They say that dieters following the HCG diet should expect to lose somewhere between a half pound and 3 pounds of fat each day on the low-calorie, high-fiber plan.

The use of HCG in the treatment of obesity was first discovered by the late British Physician, Dr. A. T. W. Simeons in 1954, while practicing in Rome, Italy. Simeons noticed several important factors including the lack of symptoms one would expect from a patient on a very low calorie diet, expressly, his patients had no headaches, hunger pains, weakness, or irritability as long as the low calorie diet was combined with HCG.

FREE CONSULTATION (201) 262-6700

Most HCG Weight-loss participants see a loss in girth (inches) before they see any substantive drop in the scales. When properly supervised, the result is rapid weight loss and improved body shape during and after treatment. Reshaping of body contour is quickly noticeable in those patients who struggle with fat located in buttocks and hips area. As the HCG metabolizes stored body fat, about 2000 calories are released into the bloodstream, thus allowing for a low calorie per day diet without experiencing fatigue, weakness or hunger.

Day One & Two:

Day three: Start 500 calorie diet. Stick to specific times and foods listed in the 500 CALORIE DIET section. Generally patients lose 3-4 lbs. Some people experience headache, slight nausea or dizziness. If you do, you NEED to drink more fluids!! Patients are generally NOT hungry.

In the rare event you experience tremendous hunger try having 2 oz. of extra protein.

Day four: 2-3 lbs of weight loss can be expected but is not always the case. Most people experience some degree of detox from carbohydrates & sugar. This is usually indicated by slight headache or drowsiness.

Detoxification from chemicals. FAT stores are high in pollutants and may abruptly release chemicals into your system during the first week of the diet. Drink LOTS OF FLUIDS to avoid feeling nauseous if you work with or have been exposed to an abundance of chemicals in past 5 years. SEE DETOXIFICATION SECTION

Day 5: Minor complaints diminish while the weight continues to drop at an average rate of 1-2 lbs per day.

It is important to remember to call us, no matter what, if you are not losing one pound per day.

HUNGERThe only time you should be excessively hungry where you find that you cannot stick to diet is:

CALL THE OFFICE FOR GUIDANCE IF EXPERIENCING SEVERE HUNGER

A PLATEAUA plateau lasts 4-6 days and frequently occurs during the second half of a full (40 day) course, particularly in patients that have been doing well and whose overall average of nearly a pound per effective injection (injection 3 and on) has been maintained. Those who are losing more than the average, all have a plateau sooner or later. A plateau always corrects itself, but many patients who have become accustomed to a regular daily loss get unnecessarily worried. A plateau does not mean that you are no longer responding normally to treatment.

For such cases we consider it permissible to break up the plateau. This can be done with an apple day. An apple day begins at 11am and continues until just before 9pm. The patients are instructed to eat six large apples whenever they feel the desire, generally one every three to four hours. During an apple-day no other food or liquids except plain water are allowed and of water they may only drink just enough to quench an uncomfortable thirst if eating an apple still leaves them thirsty. The apple-day produces a gratifying loss of weight on the following day, chiefly due to the elimination of water and loosening of impacted stool. This water is not regained when the patients resume their normal 500-calorie diet at lunch, and on the following days they continue to lose weight satisfactorily.

If you stop losing weight dont assume you are having a plateau call office to discuss with staff.

CONSTIPATIONIf you are not losing a pound a day, the most common cause is constipation. Keep hydrated to avoid constipation. An excess of water keeps the feces soft, and that is very important in the obese, who commonly suffer from constipation and spastic colon.

While under treatment we rarely permit the use of any kind of laxative except bulk forming fiber which is not a typical laxative as it is not chemically altering your retention of water. It is normal to have a reduction in the amount of bowel movements as compared to before, but you SHOULD be having at least one bowel movement daily. If not, this could account for a lack of weight loss. Sugar free Metamucil 20 minutes before lunch and dinner or two back-to-back colonics can be helpful.

If you have a long history of constipation (not having at least one bowel movement per day) we suggest that you eliminate ALL MILK products (yogurt, ice cream, and especially cheese). To rebuild an atrophied colon it may take a year of a dairy free diet and a great increase in fiber. To hasten results try doing a course of colonics (ten sessions $600).

COSMETICSWhen no dietary error is found, we look at cosmetics. Most find it hard to believe that fats, oils, creams and ointments applied to the skin are absorbed and can interfere with the weight reduction by HCG, just as if it had been eaten. This incredible sensitivity to even such very minor increases in nutritional intake is a peculiar feature of the HCG method. For instance, its been found that persons who habitually handle organic fats, such as workers in beauty parlors, masseurs, butchers, etc. never show what is considered a satisfactory loss of weight unless they can avoid fat coming into contact with their skin. We encourage patients to continue using cosmetics as they normally would but to consider elimination if they stop losing a pound a day.

SUPPLEMENTS (add complete vitamin, mineral & amino acid supplement package see staff for details).In order for the thousands of process and systems to work optimally in your body you need to provide the fuel necessary to keep things going. The essentials of maintaining optimum nutrition:

We urge our patients to always take supplements, on the diet or off the diet. If your fat stores lack the appropriate nutrients you may not lose weight as quickly as you would like. When you are doing everything appropriately and are losing weight too slowly, please consider taking supplements. Consult our staff for recommendations.

DETOXIFICATION Additionally, in rare instances, some people are severely polluted with chemicals from cosmetics and the environment; pesticides from fruit and vegetables; as well as hormones and antibiotics from poultry, pork and beef.

Wash ALL fruit & vegetables thoroughly before consuming it & Buy FREE RANGE & ORGANICALLY FED poultry, pork & beef. Avoid fish known to be high in mercury or farm raised fish. Farm-raised salmon live in tight, densely populated quarters and eat fish pellets. Farmers add a chemical dye to artificially color the fish and make it more marketable. Farm-raised fish also may contain polychlorinated biphenyls, or PCBs, which are highly toxic industrial compounds. These toxins are "probable human carcinogens," according to the U.S. Environmental Protection Agency.

Pollutants for the most part reside in fat stores, hence a primary reasons overweight people are more prone to disease. It is important to wash these toxins from your body. If you feel nauseous and experience any vomiting you might be releasing toxins from your fat stores. If this is the case, you must drink an excessive amount of fluid. Dont stop the diet. These toxins need to be removed from your body.

Many people with HIGH LEAD levels have SLOW metabolisms. If you have a history of hypothyroid; irregular menstrual cycles; unexplained: high triglycerides, cholesterol or blood pressure; cancer; or cardiac arrhythmias, you may have high levels of toxic heavy metals. Once metals are removed from your system many patients no longer need the medications they have grown dependent on and many find that future attempts to lose weight are easier.

Few physicians (1 in 1000) understand how to accurately test for heavy metals. A blood test from QUEST will not give you accurate results. Please consult staff for some literature on Chelation and an explanation of how to be tested if you believe that you have toxic heavy metals in your system.

END OF DIETAfter your last shotStay on 500 CALORIE DIET for 3 days (as best as you can). As HCG weans from your system.

After 3 days switch to a typical ATKINS type diet. NO SUGAR & NO CARBS. It is identical to HCG 500 CALORIE DIET food selections except you can have FAT and OILS. And you can increase quantities. Typical protein quantities are 150-175 grams.

Stay on this diet for 21 days to lock in weight loss and gradually add carbs & sugars. If you discover you are gaining weight, immediately eliminate carbs & sugars until your weight returns to where it was the day of your last shot.

It is important to start exercise program of your choice on day 1 of the ATKINS type diet. You will notice it is much easier to exercise and in doing so will help you lose even more weight. If additional weight loss is desired, you may restart the HCG DIET 4 weeks after your last shot. Future attempts at the HCG DIET sometimes are more effective and sometimes less effective.

REMEMBER ONCE YOU START HCG DIET THE CLOCK BEGINS TICKING. YOU HAVE EITHER 25 DAYS or 40 DAYS FROM FIRST INJECTION TO COMPLETE DIET. IF YOU STOP FOR ANY REASON MORE THAN 5 DAYS THE DIET IS OVER. NO REFUNDS NO CREDITS. IF YOU ARE NOT READY TO START THE DIET DONT START IT! WE DO NOT MODIFY DIET FOR SHORTER PERIODS OF TIME. WE CHARGE APPROXIMATELY $900 LESS THAN OTHER REPUTABLE PROVIDERS FOR THE HCG DIET; WE CAN NOT AFFORD TO CHANGE OUR PROTOCOLS.

WE CAN NOT BE RESPONSIBLE FOR ANY PERSONAL OR MEDICAL CONDITIONS WHICH MAY PREVENT YOU FROM ADHERING TO THE DIET. WE DO OUR BEST TO HELP SAVE LIVES. IF YOU CANT AFFORD DO THE HCG DIET DONT DO IT! IF YOU ARE NOT READY TO DO THE HCG DIET DONT DO IT!

500 CALORIE DIET

STARTING ON DAY 3:

HCG Diet Total Daily Food Allowance

FRUIT: 2 portions of fruit per day (a portion is: 1 Apple (granny smith), 1 Orange (thin skin-not naval), 1/2 Grapefruit, or handful of Strawberries).

VEGETABLES: 2 portions (a portion is as much as you can eatonly at meal times) of vegetables per day (Spinach, Chicory, Chard, Beet Greens, Green Salad, Celery, Tomatoes, Red Radishes, Onions, Cucumbers, Asparagus or Cabbage). Stay away from Carrots, Broccoli & Cauliflower.

PROTEIN: 2 portions of protein per day (a portion is: 100 grams for lunch and 100 grams for dinner- NO Beef, NO veal, NO pork, NO sausage or burger of any kind, Chicken Breast, White Fish, Lobster, Crab or Shrimp are all ok. NO tuna, NO salmon, NO tilapia.

CARBOHYDRATES: 2 portions of Carbohydrates per day (a portion is: 1 piece melba toast or 1 small bread stick) MOST PEOPLE ELIMINATE CARBS AFTER 1st WEEK

Any quantity of non-caloric fluid throughout the day. Take it easy on Crystal Light some people dont lose weight consuming it.

The juice of one lemon is allowed daily. Salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, marjoram etc. for seasoning, but no butter, oil or dressing. The melba toast / breadstick may be eaten between meals instead of with lunch or dinner.

HCG Diet Sample Diet Day. TRY TO EAT AT THESE HOURS ONLY!You can have any non-caloric fluid like coffee, tea, diet soda or crystal light (one tablespoon skim milk permitted in each cup of coffee) at any time.

11:00 AM - Snack: eat one piece of fruit that is on the list. DRINK 20oz of WATER

12:30 PM - Lunch: 1 serving of vegetable and 1 serving of protein and 1 serving of carbohydrate. DRINK 20oz of WATER

3:30 PM - Snack: Another serving of fruit

6:30 PM - Dinner: 1 serving of vegetable and 1 serving of protein and 1 serving of carbohydrate. DRINK 20oz of WATER

BED TIME - DRINK 20oz Of WATER BEFORE BED!!

Our Medical Practice Utilizes Off Label Prescription of Human Chorionic Gonadotropin (HCG) for weight loss. (Pronunciation:HUE-man -KORE ee ON ik - goe NAD oh TRO pin). We use only US Licensed Pharmacies to dispense HCG

Our medical staff will let you know what you need, what to expect, what to eat, the problem areas targeted by HCG, and the phases of the HCG Diet.

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