Valentine's Day is just around the corner. But when you're planning a romantic dinner for two—striking the perfect balance between health and indulgence is essential if you’re on a weight loss journey.
Thankfully, there are plenty of low-calorie recipes that you and your partner can enjoy guilt-free without compromising on taste.
We’ve got some mouthwatering dishes for you to try that are packed with flavor, but won't derail your healthy eating goals.
From appealing appetizers and moreish main courses to decadent desserts and delicious drinks—we've got you covered.
You’ll be able to savor every bite without worrying about excess calories.
Here are some Valentine’s Day dinner ideas for you to indulge without the guilt and impress your date with your skills in the kitchen.
Planning a romantic and guilt-free Valentine's Day dinner doesn’t (and shouldn’t) have to be stressful or time-sapping.
Just bear in mind these few simple tips to create a menu that is both delicious and nutritious.
Now, let's dive into some recipes that will feel like they were cooked by Cupid himself.
Start your Valentine's Day meal on a light but full-flavored note with a healthy appetizer dish—like one of these mouthwatering culinary masterpieces.
That’s it! Some pretty easy first-course options that are tasty, healthy, and quick to make.
Oh, and it will seem like you’ve made a lot more effort than you actually have (don’t worry, we won’t tell). Bonus.
Now, let's move on to the main dish recipes.
The main course is the star of your Valentine's show (apart from yourself, of course)—and these low-calorie recipes will not disappoint.
These main courses are all low in calories, but big on taste. So you and your Valentine will have plenty of room for dessert later on.
Next, let's move on to some yummy side dish options.
The right side dish can elevate a meal, so try these light and extra flavorful options to complement your Valentine's Day dinner.
All of these side dishes partner up really well with the main courses above—so feel free to experiment with pairings.
Now, let's move on to the sweetest part of the meal: Desserts (yum).
No romantic Valentine's Day dinner is complete without a treat.
These indulgent dessert recipes will satisfy your sweet tooth without derailing your healthy eating goals.
These desserts are the perfect way to end your dinner on a sweet note.
Finally, let's quench your thirst with some refreshing and low-calorie drink options.
After your delicious dinner, it’s time to toast to the romantic night with a drink (or two).
Try these refreshing, low-calorie drink recipes to round out your evening.
Whether you choose to go alcohol-free or not, these drinks can enhance any date night or fancy dinner party (for two).
A meal with your partner should be fun and stress-free, and that’s what all of these Valentine’s Day dinner ideas are all about.
These delicious culinary concoctions will help you set the scene and create a romantic atmosphere without taking hours to prepare.
So go ahead and indulge yourselves for the night. Every recipe on this list can fit neatly into your healthy lifestyle, is surprisingly easy to create—and can make your special evening just a bit fancier. Enjoy.
]]>We’ve all been there. Hungry on the go (or at a desk) with nothing healthy prepared to eat, inevitably leading to buying a lunch out of convenience.
Not only is the food often less than nutritious—derailing any weight loss progress—but it’s also usually way more expensive than it would be if we’d made a meal at home.
It's a lose-lose situation if ever we’ve heard one.
Lunch is an incredibly important part of your day, especially if you’re trying to lose or maintain weight in a sustainable way.
The truth is, while it might be tempting to skip lunch or eat something quickly, getting a healthy, balanced meal can go miles towards helping balance hormone levels and hunger, helping with your weight loss goals in the process.
But what do you eat if you’re on the go or out of your house that still hits the spot and is healthy?
We’ll tell you.
We’re sharing our favorite healthy (and sooo delicious) lunch box ideas for when you’re on the go—perfect for adults (or anyone in your family, really).
If you’re trying to lose weight, it can be tempting to grab something small for lunch or even skip it altogether, especially if calorie counting is at the forefront of your mind.
But, it’s usually counterproductive and having a healthy lunch offers a bundle of benefits. Eating at lunchtime keeps your metabolism ticking over, stops you from having hunger pangs in the afternoon, balances hormones and energy, and is a more balanced way to live than restricting yourself (that’s no fun).
Of course, the balanced part in mind is still important. We’re not suggesting you wolf down a McDonald's every lunchtime, but there are ways to be more than satisfied post-lunch while feeling and looking your best.
Meal planning and making lunch can take the stress out of the day and set you up to achieve your goals.
At the start of the week, figure out what you want to make for lunch and meal prep, whatever you can. This will empower you to bulk buy groceries and prepare whatever you can—saving you time on the day.
It might also be time to invest in some quality storage containers. Doing so will allow you to prep and store food in the fridge in advance, so you can take your lunch with you on the go.
Plus…who doesn’t love a cute storage container?
We’ve picked these meals as they are healthy and versatile. You can mix and match protein and veggie options so that the days don’t become too boring. Nobody wants to be eating bland, boring food day in and day out.
But we’ve also paid careful consideration to the prep work, as we know making lunches for yourself (and potentially a few mini-mes) is not the most fun task.
So, get ready for our list of convenient, delicious and healthy lunch ideas.
Yum.
Packed with protein, fiber, and vitamins, this colorful salad is perfect for a healthy adult lunch. It's versatile, easy to prep, and you can customize it with your favorite veggies.
Embrace the flavors of the Mediterranean with a delicious wrap filled with grilled chicken, feta cheese, hummus, and fresh veggies.
This satisfying option is light and packed to the rafters with nutrients—you can also mix up your protein and veggies daily to keep things exciting.
Spice up your lunchtime with a Thai-inspired salad.
Made with whole wheat noodles, crunchy vegetables, and a zesty peanut sauce, it's a perfect blend of flavors and textures.
Here’s a quick-fire recipe idea for your inspiration.
Take a break from the usual sandwiches and switch it up with a bento box filled with homemade sushi rolls.
Use a variety of veggies, proteins, and delicious sauces to make it an exciting lunch option.
If you’re a Tupperware lover, then you can even invest in an exciting bento box to make the meal more authentic (and inject a little excitement into your working day).
Packed with plant-based protein, chickpeas are an excellent addition to any lunch box set to keep you energized and feeling full for the whole day.
Toss them with fresh veggies, herbs, and a tangy lemon dressing for a refreshing salad that fills you up.
Transform ordinary bell peppers into a satisfying lunch by stuffing them with a delicious mixture of quinoa, veggies, and cheese.
These colorful and nutritious peppers are easy to prepare ahead of time and reheat whenever you're ready to eat.
Ditch the bread and go for some refreshing lettuce wraps instead.
Fill them with lean turkey, avocado, crunchy veggies, and a dressing of your choice to make them delicious.
Again, swap out the protein and vegetables as required to keep things interesting.
While a pot noodle might not be the most nutritious of meals, you can prep your very own healthy and delicious version at home.
Use a large heatproof jar (a leftover, cleaned-out glass jar with a lid is perfect), and layer in noodles, topped with protein, veggies (ginger, shredded carrots, courgette), and soy sauce. Triple yum.
Once you’re ready to eat, pour boiling water over it and let it sit for 10 minutes to cook. And, just like that, you’ll have a healthy on-the-go pot noodle that will keep you feeling full and feeling great throughout the day.
Indulge in the flavors of the Mediterranean with this wholesome and filling hummus bowl.
Top a bed of quinoa with hummus, roasted chickpeas, cucumber, cherry tomatoes, feta cheese, and a drizzle of olive oil. Easy peasy.
Enjoy a vibrant explosion of flavors by assembling your own Buddha bowls, filled with a mix of grains, proteins, veggies, and a delicious homemade dressing.
Customize it to your liking and enjoy a nutritious and satisfying lunch.
Unleash your inner sushi chef and try your hand at making your own sushi rolls.
Experiment with different fillings like shrimp tempura, avocado, mango, and spicy mayo for a fun and interactive lunch option.
While we’d all love to make it from breakfast to lunch (and then lunch to dinner) doing nil-by-mouth, the reality is we all get a little peckish and need to supplement with some snacks.
This can be the downfall for many people, as they reach for candy or chips and derail all the effort they’ve put into a healthy lunch.
So, set yourself up for success by prepping some healthy snacks that you can reach for if you are feeling hungry between meals.
Chop up some fresh fruit, make a fruit and veg smoothie or have some carrot and celery batons on hand.
These foods are nutritionally dense and will give you some much-needed nutrients— keeping you full without overdoing it on the calories.
For extra inspiration, read our guide to healthy snack swaps guide right here.
Food is a really important part of staying on track with your weight loss goals. But it doesn’t have to be complicated or time-consuming.
You can even prep these healthy meal options in advance to make sure that you can eat healthy no matter where you are having your lunch: at home, on the go, or in the office.
Oh, and if you need some healthy lunch options for the kids (that would also work for you), go and check out our article on healthy kids’ lunches. You’ve got this.
]]>Meal replacement shakes have become increasingly popular in recent years. They’re a convenient and efficient way to nourish your body in place of a meal—they’re pretty tasty too.
We're sure you've tried a few brands at some stage—but how do you know exactly what they do? Will what works for your friend also work for you?
And how do you find out which one best suits your specific goals?
Let's get the full picture of the best shakes for meal replacements right now.
With everything from PhenQ to lesser known brands in the best way we know how—using hard science and solid facts.
Because weight loss isn't one size fits all...
You’ve probably seen them in superstores, convenience stores, and online but meal replacement shakes are essentially drinks designed to provide a convenient and nutritionally complete alternative to traditional meals.
They’re packed with essential macronutrients, vitamins, and minerals your body needs for proper functioning.
These shakes are formulated to replace a full meal, providing all the necessary nutrients in a convenient and easy-to-consume form.
People tend to take them in place of breakfast or lunch without requiring a full meal preparation.
Meal replacement shakes are available in various forms, including ready-to-drink bottles and powdered formulas—it's all down to preference and goals when it comes to choosing the right one for you.
One of the main purposes of meal replacement shakes is for weight management.
Drink-based meal replacement shakes are often used to help manage your weight loss or weight maintenance goals because they typically have a controlled number of calories and portion sizes.
By replacing a higher-calorie meal with a lower-calorie meal replacement shake, you can get the all-important calorie deficit.
It's important to note that while meal replacement shakes can be convenient and provide essential nutrients, you shouldn’t rely on them as your sole source of nutrition in the long term.
A shake never replaces the nutrition of real food—and it isn’t a long-term solution for a diet.
Meal replacement shakes can come in the form of powdered shakes or ready-to-drink (RTD) shakes.
Ready-to-drink (RTD) shakes are pre-mixed and you can drink them directly from the bottle, which is ideal for on-the-go situations.
Powdered meal replacement shakes come in a powder that needs to be mixed with water or any other liquid before drinking.
These shakes usually come in individual serving packets or larger tubs. There are specific mixing instructions per brand so make sure to follow them for maximum shake success.
The ingredients inside meal replacement powders and pre-made drinks usually follow a similar pattern.
They’re typically made by combining ingredients like:
These shakes are intended to be a well-balanced meal substitute, containing a combination of proteins, carbohydrates, and healthy fats to keep you feeling full and satisfied.
NOTE: Meal replacement shakes shouldn’t replace all meals on a long-term basis, as whole foods provide a broader range of nutrients and health benefits.
But for short-term use as part of a calorie-observed diet, shakes can work well and so many health and fitness goals.
There are a ton of reasons why you might take meal replacement shakes.
Things like weight management, post-workout recovery, or simply as a convenient and nutritious option if you have a mega-busy lifestyle.
Meal replacement shakes offer a quick and convenient option for busy people (like you, no doubt) who may not have the time to prepare a nutritious meal.
Let's touch on some of the reasons you might want to try meal replacement shakes.
Meal replacement shakes are often used as a tool for weight loss or weight management. These shakes are accurately measured, making it easier to track and control calorie intake.
They can also provide a balanced mix of nutrients to help support weight loss goals.
Some people turn to meal replacement shakes to make sure they receive adequate nutrition, especially if they have specific dietary restrictions or limitations.
Shakes are formulated to be nutritionally complete and can offer a convenient way to meet daily nutrient requirements. Simple yet effective.
Athletes and individuals who enjoy regular exercise may use meal replacement shakes as a convenient and efficient way to support their fitness goals.
Specifically formulated meal replacement shakes with protein promote muscle growth and increase muscle mass like bodybuilders.
Protein is also great for muscle repair and growth.
Meal replacement shakes can be tailored to meet specific dietary preferences or restrictions.
For example, there are options available for vegetarians, vegans, individuals with gluten intolerance—or people following a lactose-free diet.
These shakes offer a convenient way to ensure adequate nutrition while adhering to specific dietary requirements.
Well, let us give you a clue.
They don’t exactly taste savory!
The flavors of meal replacement shakes tend to be sweet or fruity flavors because they come in liquid form—and it's hard to find a tasty savory flavor that works well as a liquid.
The idea of a liquidized main meal isn't a great one.
So, choose a meal replacement shake that you enjoy the taste and texture of as this will make it more enjoyable to consume regularly.
Many brands offer a variety of flavors. So consider trying a few different options to find one that suits your palate.
Popular meal replacement shake flavors include…
Of course!
You might be on a strict budget or keen to try something convenient but still healthy.
Choosing a meal replacement shake doesn't mean you need to lean into artificial ingredients and either premium prices or dirt-cheap knock offs.
Get factual. Compare the cost per serving of different meal replacement shakes and consider the value you’re getting for your money.
Keep in mind that the cheapest option may not always be the best in terms of taste or nutritional quality, so find a balance between cost and value that works for you.
Pay attention to the ingredient list of the meal replacement shake.
Look for shakes that use high-quality and natural ingredients without excessive added sugars, artificial additives, or fillers.
You should steer clear of artificial flavors or sweeteners, as natural ingredients are always best—more on that below.
One concern is the use of meal replacement shakes with artificial ingredients is their link to negative effects on metabolism, gut health,weight gain, and appetite regulation.
Artificial sweeteners like sucralose, as found in some meal replacement shakes, can have adverse effects on digestion and have been linked to digestive issues like Irritable Bowel Syndrome (IBS), colitis, and even colon cancer.
It's important to note that these claims are still under debate, and more research is needed to establish clear causation. But, it’s worth bearing in mind.
Meal replacement shakes may contain artificial colors to make them visually appealing.
These colors can include Yellow #6, Blue #1, Red #40, FD&C, or Yellow #6, among others.
Research suggests that artificial colors in meal replacement shakes may have harmful effects on your health, especially when it comes to children.
Meal replacement shakes frequently include artificial coloring, which are not safe to consume.
Synthetic dyes used as artificial colors may result in health concerns and negative effects in those consuming them.
These reactions can include abdominal pain, diarrhea, hypersensitivity, and allergic reactions.
Some meal replacement shakes may contain artificial preservatives to extend their shelf life. These might be things like potassium sorbate and Butylated HydroxyToluene (BHT).
Potassium sorbate can be dangerous for those with potassium allergies, and butylated hydroxytoluene has had concerns flagged over it.
The International Agency for Research on Cancer has classified BHT as having carcinogenic properties.
Plus, BHT has been accused of being an endocrine disruptor and potentially having toxic effects on the liver, kidneys, and lungs in extreme doses.
But, the evidence regarding its health effects is mixed, and more research is needed to establish a definitive conclusion.
Natural is always better.
Choose a meal replacement shake with natural ingredients.
The reality is…you're asking this question and reading this answer because you want to know that it's a healthy practice for your body.
We'll be honest with you—replacing a meal with a shake can have both benefits and risks.
A study published in the Journal of Nutrition and Healthy Aging showed that weaving meal replacement shakes into a weight-loss program resulted in significant weight loss and improvements in risk factors for disease.
Note that the shakes mentioned above were both protein shakes.
Protein shakes can be helpful for managing appetite and controlling how many calories you put into your body.
So whether it's a protein shake or a meal replacement shake high in protein, the effects are the same.
Again, it's important to note that meal replacement shakes may not provide all the necessary nutrients that a balanced dish would offer.
Depending on the brand, they can be lower in what our bodies need to operate in terms of essential vitamins and minerals, especially given their low-calorie content.
It's possible that replacing multiple meals with shakes could lead to nutrient deficiencies if not coupled with a balanced diet complete with whole foods.
The shake is not a stand-alone. You must drink them in conjunction with a healthy diet.
Also, the quality and composition of the shake matters—and if you’re unsure— you should talk to a healthcare professional or registered dietitian to make sure that all nutritional needs are being met.
Relying solely on meal replacement shakes for an extended period may not be sustainable in the long term. If you’re not getting all the nutrients you need—you may feel lethargic. You may also encounter gut issues and additional health concerns.
It's true protein might be the golden ingredient, but it isn't without its own drawbacks.
Did you know? Eating excessive amounts of protein shakes can lead to health issues like kidney problems. So, anyone with pre-existing kidney conditions should avoid over consuming protein.
FYI: Being mindful and intentional in choosing a high-quality protein powder and enjoying it in moderation will help offset these risks. We'll get into that soon enough.
So, replacing a meal with a protein shake can be a convenient option and may support certain health goals like losing weight and building muscle.
But, always weigh up the nutritional content of the shake and stick to a balanced diet to stay as fit, healthy, and energized as possible. You’ve got this.
Firstly, it's important to choose a protein powder that’s made from a high-quality protein source. These include…
These protein sources are considered complete proteins, meaning as complete proteins they contain all the essential amino acids our bodies need.
Secondly, you'll want to consider the purity and ingredients of the protein powder.
Look for protein powders that have minimal additives, artificial sweeteners, and fillers. As a general rule of thumb, going for a protein powder that has simple ingredients without the unnecessary ‘nasties’ is always best.
Several reputable sources have compiled lists of recommended protein powders for shakes, including Shape, Healthline, EatingWell, Forbes Health, and Verywell Fit.
These sources have looked long and hard at some of the planet’s leading protein powders and broken them down in terms of taste, quality, and ingredients.
You may find it useful to refer to these lists and explore the protein powders they recommend to find one that suits your preferences and needs.
The timing and frequency of meal replacement shakes will depend on your individual needs and goals.
Here are some general guidelines for your reading pleasure.
You can have a meal replacement shake for breakfast, lunch, or dinner as a substitute for a regular meal.
You can do this once a day or occasionally, depending on your preference. It can be especially useful if you have a packed schedule or struggle to prepare a balanced meal— as we all know how crazy busy days can get.
You can take meal replacement shakes between meals as a healthy snack option. This can help satisfy cravings and provide a nutritious option when you're feeling hungry.
But, make sure that you really listen to your body and only have a shake if you’re genuinely hungry. Being mindful about hunger and how it feels is really important to prevent over indulging.
If you exercise regularly, having a meal replacement shake within 30 minutes to an hour after your workout can provide your body with the necessary nutrients for recovery.
This can help replenish glycogen stores, promote muscle repair, and aid in overall recovery.
Great, huh?
This is the most common use for those who opt for meal replacement shakes.
They play a role in weight management by replacing one or two high-calorie meals with a lower-calorie shake.
You can do this intermittently or on a more regular basis, depending on your weight loss or weight maintenance goals.
While meal replacement shakes can provide some benefit, they should complement a lifestyle of good eating and plenty of movement.
All in all, nothing replaces a nutritious meal overall. But, like we said, meal replacement shakes are handy, convenient, and will help you fill in any nutritional gaps.
FYI: Experts recommend that your diet should include a variety of whole foods, such as vegetables, fruit, whole grains, dairy products, protein, and healthy fats to make sure you get everything you need to succeed.
We’ll say it again…if you’re considering weaving meal replacement shakes into your diet, speak with a healthcare provider or a registered dietitian to make sure it's suitable for you and your diet overall is balanced and healthy.
Proper nutrition is key.
We're going to level with you.
People have all kinds of reasons why they choose to use meal replacement shakes. So you need to work out the goal you have in mind. And then select a shake in due course.
Here are some key points to mull over.
Meal replacement shakes can be effective for both weight management and weight loss.
They’re usually lower in calories than a regular meal which can help with weight loss.
As we've discussed, they often have a full nutritional profile which means they help meet foodie needs while reducing your overall calorie intake.
Meal replacement shakes can be a convenient option, especially if you’re flat out busy and don't have time to prepare a full meal.
They’re quick and easy to prepare, making them a convenient choice for on-the-go or when time is limited.
While meal replacement shakes can provide a balanced mix of nutrients, they may not contain all the nutrients you'll find in a well-rounded meal. So, you might be nutritionally deprived.
We think it's important to choose a high-quality shake that provides a wide range of nutrients to ensure you're still getting essential vitamins, minerals, and other beneficial compounds found in whole foods.
Protein shakes and meal replacement shakes are distinct in their intended purpose and nutritional composition.
This type of shake is primarily focused on providing a concentrated source of protein, typically containing around 25 grams of protein per serving.
They’re usually taken by those looking to promote muscle growth and recovery after exercise.
These shakes are designed to have as a substitute for a complete meal.
As we know, they typically contain a balance of macronutrients, including protein, carbohydrates, and fats, along with essential vitamins, and minerals.
Meal replacement shakes are generally higher in calories, ranging from 300 to 500 calories per serving.
While both types of shakes can be beneficial in certain situations, it’s important to consider your goals and dietary needs.
If you’re looking to supplement your protein intake or support muscle recovery after a workout, a protein shake may be suitable.
On the other hand, if you're heading out for a yoga class and need something quick and light on the way, a meal replacement shake will fill your body with what you need to power you through the class.
FYI: The specific composition of protein and meal replacement shakes can vary, we always recommend checking the labels and choosing products that tally up with your individual goals and dietary requirements.
Yes!
But they need to include specific ingredients and be specifically formulated for this goal. Let's take a look at what meal replacement shakes aimed at muscle mass will look like ingredients-wise.
We touched on it above but let's dive deeper into protein as a key ingredient for muscle mass.
Research suggests that a higher protein intake can aid in muscle building and recovery.
Whey protein, pea protein, and soy protein are all common sources of protein you will find in meal replacement shakes.
Studies show that whey protein in particular may be especially effective for promoting muscle growth.
These are an important source of energy for your muscles and did you know they can help prevent muscle protein breakdown too?
Did you know? Carbohydrates can restore your glycogen stores and energize your workouts.
Just be careful to avoid added sugars and aim for complex carbs like whole grains.
Oh, how we love healthy fats. They also play a role in muscle building.
We're talking about Omega-3 fatty acids, found in foods like fish and chia seeds which can improve muscle recovery and help reduce inflammation.
A meal replacement shake that has MCT oil, nuts or seeds is a good choice too.
Sounds a bit vague we know, but for muscle building alongside optimum nutrition and a healthy diet, shakes with a solid blend of vitamins and minerals is ideal.
Did you know? The right balance of vitamins and minerals helps to promote muscle recovery and growth.
Yes, shakes are a great short term tool to use to help lose weight.
Studies show that weight loss programs with meal replacements lead to greater weight loss compared to other tried-and-tested programs.
Shakes typically contain a controlled amount of calories as we know which leads to a calorie deficit when combined with a healthy diet and exercise routine.
Let's have a look at the science that supports the role of shakes in shedding those pounds.
One study examined the effect of Medifast's meal replacement program on body weight, body composition, and the biomarkers of inflammation as well as oxidative stress.
These factors were measured among obese individuals following a period of weight loss and weight maintenance.
The conclusion was that the meal replacement program with shakes led to notable weight loss and improvements in body composition when compared to a food-based diet alone.
A systematic review and meta-analysis of various studies concluded that programs incorporating meal replacements led to greater weight loss at one year compared to other weight loss programs.
The review highlighted meal replacements as a great option for obesity management, specifically in healthcare and community settings.
Another study compared the effectiveness of the OPTIFAST program, which is a full meal replacement dietary intervention with a food-based dietary plan for weight loss. The study found that the OPTIFAST program resulted in greater weight loss compared to the food-based plan.
That said, we can't forget that while shakes can be effective for weight loss and maintenance, adding healthy wholefoods and plenty of heart-pumping exercise to the mix is vital.
Good question. Well, it really depends on your specific aims and goals.
Some studies suggest that consuming protein after a workout can boost muscle recovery and growth.
For example, a study showed that post-workout protein intake can enhance muscle protein synthesis, which is crucial for building muscle mass.
On the other hand, there are newer ideas that suggest that the timing of protein intake may not be as critical as we once thought.
When it comes to meal replacements, these products are designed to provide a balanced meal with a combination of carbohydrates, protein, and other nutrients.
While they can be convenient and provide a source of protein, their composition may not be tailored for your immediate post-workout needs.
Meal replacements may be better suited for general meal replacement purposes or as a pre-workout nutritional option, offering a big boost of sustained energy and nutrients throughout a body-boosting workout.
Did you know? Meal replacement shakes can be a convenient option for athletes as they offer a big shot of digestible nutrients including essential goodies that help to replenish energy stores and help to support muscle recovery.
For endurance athletes who engage in activities like long-distance running or intense workouts, shakes can be especially beneficial because of the extra nutritional fuel they offer.
But as we keep saying (because it's important), you can't rely solely on shakes as a source of nutrition.
Whole foods should still form the foundation of an athlete's diet as they offer a wider array of nutrients, making sure things such as phytochemicals and fiber are on the menu. These performance-boosting nutrients aren’t always found in shakes.
Overall, shakes can be a convenient and effective option for athletes, especially when used as part of a well-rounded and balanced diet. But the ingredients need to be checked carefully in advance.
Okay, so just before we launch into a rundown of the top nine best shakes, let's do a quick ticklist for you to check off to ensure you know what you are looking for:
Up to speed? Great. Then let's begin.
So, the moment you’ve been waiting for—we've put together the best complete shakes for all kinds of goals from weight loss to weight gain.
Drum roll, please…
Muscle Milk Genuine Protein Shake
So what makes this shake so great for men?
In their shakes, men need a balanced amount of macronutrients, including proteins, carbohydrates, and fats, as well as essential vitamins and minerals.
The protein content should be around 15 to 20 grams per serving to support muscle recovery and growth.
Complex carbohydrates are important for energy—and healthy fats contribute to hormone production and overall health.
Plus, shakes should be fortified with essential vitamins and minerals to meet daily nutritional needs.
Why is it the best?
This delicious post workout shake is ideal for men due its wholesome blend of vitamins, minerals such as potassium, vitamin D and vitamin C.
Did you know? Potassium is linked to lowering the risk of high blood pressure in men? That means staving off cardiovascular disease.
It's also sugar free, affordably priced and has 25g per serving—a substantial amount heading straight to those muscles.
Good news for male athletes too, this product is tested for banned substances & NSF Certified for Sport.
Choose from different sweet flavors such as cookies and cream, banana and chocolate.
Contains dairy.
Lyfefuel daily essential shake
This product isn't just gluten free. It's vegan, soy-free AND free of artificial ingredients.
The Lyfefuel daily essential shake is bursting with 27 essential vitamins and minerals, 18 grams of protein, 50+ whole food nutrients, and superfoods—making it nutritionally sound, too.
This popular shake has two flavors to choose from: vanilla and chocolate. It already has a dedicated following who love its quality ingredients, inclusivity and taste.
It's the go-to for those who avoid gluten in their diet but don't want to sacrifice quality ingredients, nutrition or taste. Give it a go.
Rootana Meal Replacement Powder
Rootana has been extensively researched and developed to provide a total nutritional profile including a high protein count and the absence of stevia, refined carbs, artificial sweeteners and sucralose.
It contains complex carbohydrates to sustain your energy throughout the day and a little coconut sugar for a yummy sweet flavor.
This 400 calorie shake is both low in calories and bursting with goodness which makes it ideal for those who want a nutritious shake on-the-go.
It's loved for its total nourishment and perfect as part of a balanced diet and exercise routine to lose weight or just tick those nutrition boxes on busy days.
Flavors are original, dark chocolate and vanilla.
PhenQ Complete meal Replacement Shake
Yes, it's our brand—we hold our hands up! But (and it’s a big but) it's also one of the most popular shakes for weight loss out there. This review from Muscleandfitness on PhenQ gives a nice overview.
This popular shake is the go-for those that want a meal replacement shake that fights off cravings, boosts your metabolism and keeps you feeling full.
It also contains DigaZyme Enzyme Complex for gut health.
One serving contains 3-3.5 grams of fat, 21-22 grams of carbs and 16-17 grams of protein and is only 180-190 calories.
The mixture is made from whey protein powder which is a high quality protein powder. It also gives it a lovely creamy texture.
Comes in chocolate, vanilla, strawberry and cream. Yum.
This shake is a muscle gain dream with the formula including three grams of creatine monohydrate and 760 calories per serving. It also contains 53 grams of protein, 14 grams of fat, and 114 grams of carbs.
Devoid of artificial sweeteners, flavors and color it also ticks the more natural boxes on ingredients.
This is generally used as an additional meal rather than a replacement shake for weight gain. A top up on nutrition and with the helping of creatine, you're sure to hit your bulk goals quicker.
Flavors come in chocolate glaze, cookies N cream, chocolate, and sweet vanilla.
A favorite for athletes and high performers of all kinds, this meal replacement shake puts shredding at the top of the agenda.
High in protein with 35g per serving, packed with slow release carbs it comes in a calorie controlled portion of only 400 calories each time. It's also loaded with 26 vitamins and minerals to keep you nutritionally balanced.
Favored by those that want a happy-boost with its key ingredient of chromium this tasty shake also contains healthy fats omega 3 and 6.
It's also made in FDA registered facilities and formulated by trained nutritionists and dieticians.
Comes in vanilla which is super delicious.
The brainchild of metabolic scientist Dr. Ben Beckman, this shake is formulated to be crammed full of protein at 28 grams, and the all important fat for the Keto diet, coming in at 27 grams.
It's important to note the origin of the fat too, which is olive oil powder, MCT powder, flaxseed, grass-fed ghee, flaxseed and cocoa butter—a diverse and high quality nutritional profile for fat in particular.
The protein powder in this comes from high-quality whey protein concentrate, egg whites and grass-fed collagen. That means it's also great for joint and connective tissue health.
Carbs are low for a meal replacement shake, naturally due to it being great for Keto with the carbs coming in at 13 grams only. Each serving is only 400 calories.
Flavors are Chocolate macadamia and vanilla.
For those who want value for money, whole-food nutrition, and great quality protein with whey protein isolate, Kaged Clean Meal replacement shake is the one.
It helps you hit your macros with ease and contains healthy and quality-first ingredients like coconut oil, quinoa, and Swedish oats.
The cost per serving is considerably lower than other shakes on the market at $2.50 per meal.
Flavors are vanilla cake, chocolate peanut butter and snickerdoodle.
You might have heard about this one.
Famed for its super yummy flavor and satisfying consistency, it gets rid of the association with shakes and chalky textures and artificial tastes. It rewrites the rules, in fact.
The premium ingredients help with the solid nutritional profile and satisfaction.
It's the best pick for those who are happy to pay more for quality and depth of flavor.
Bonus for those who are allergy aware as the formula is vegan, dairy-free, gluten-free, soy-free and comes without preservatives, artificial flavors or sweeteners.
It even comes with a money back guarantee!
The flavors are unique with options like chocolate, vanilla, coconut açai, chai and matcha.
This shake is a fantastic all-rounder.
Tasty, affordable, nutritionally sound and the one for those who are targeting weight loss, the PhenQ Meal Replacement Shake will help you shed those stubborn pounds naturally.
Boost your energy and control your cravings with this all-in-one answer to weight loss and beyond today.
Because sometimes, it’s just that simple.
]]>The time has come when the kids return to school. Moms around the country have the dreaded job of coming up with ideas for kids' lunch boxes that are both healthy and go down a treat with the youngsters.
Lunch is the most important thing in the world. So while what our kids eat might not impact our own waistline, we still want to make sure they get the healthiest start in life and give them the energy they need to focus at school.
But anyone who’s had the job of making up school lunches will know that it can be tricky to create something that’s healthy and gets the kids excited about opening up at lunchtime.
The good news is, there are plenty of options to keep your kid's energy levels up if you’re willing to think a little outside the (lunch) box.
Plus, packing delicious and nutritious meals for the kid's lunch is a prime opportunity to prepare for your own healthy lunch snack.
So, what can you pack that’s quick to make, convenient, and ready to go?
We’re sharing some of our top lunch ideas for kids (that you can steal too).
It can be tempting to send your kids off to school for lunch. But packing their school food in a lunch box is a great way to keep some control over what they are eating (and how healthy it is).
Plus, if you’re smart about it, you can keep meals cost-effective by packing lunches in advance and batch cooking where possible.
Before we kick things off with unique and delicious ideas, it’s a good idea to get to grips with some tips to make things a little easier.
Making lunch for multiple people (every day) is certainly not an easy task— and when you add yourself into the mix—things can all become a little overwhelming.
But it doesn’t have to be.
Don’t go into the week and make the lunches off the cuff—this is a recipe for stress and disaster.
Instead, make a plan, and take some time out before the week begins to plan out the ingredients you need. Do a big shop and then batch cook what you can (more on that later).
Not only does thinking ahead keep you organized, but it might also get the kids excited about what is to come later in the month. Yummy tummies all around,
Depending on what you cook and how many kids you have, you could make a monthly menu, rotating ideas throughout the month to keep things fresh, exciting and, most importantly, organized.
Yes, you’ll have to put the bits and pieces together on the morning of, but that doesn’t mean you can’t do a little prep in advance.
If you know you’re going to be busy and want to cut down the time spent in the morning, you can strategically choose things that you can bulk cook and even freeze for school lunches. Easy peasy.
You might not have time to cook everything from scratch, but that’s okay— you cook meals every night, so take advantage and use some of the dinner leftovers. If you’re cooking some chicken, roast beef or turkey, stick it in a wrap for the next day, along with some veggies.
Or, if you don’t have any leftovers, you can use the cooking time to prep meals for the next day and take maximum advantage of the time you spend in the kitchen.
If you’re bulk-cooking food, you’re going to need somewhere to store it. Investing in good quality and varied Tupperware and storage containers will empower you to keep your food fresh the whole week.
Taking this savvy approach will allow you to easily store food and keep it fresh. Doing so will also enable you to batch-cook as much food as you need without the hassle of knowing what to put it in.
Not to be confused with storage containers, choosing the right lunch box is important for kids bringing their own lunch to school.
You’ll need to think about the actual lunchbox that will house your kids’ food for the day. Getting a leak-proof lunch box will keep your kids' meals fresh for the day and stop any messy spills from happening.
And, let’s face it, the right box can make the food look more appealing, adding to the excitement of the day —which is especially important for younger kids.
TOP TIP: Bento-style lunch boxes with compartments allow you to store different types of food separately, which is especially handy if you’ve got a kid who doesn’t like their food touching (or just likes a good bento box).
So, now we’ve covered our top tips, let’s get into what you can actually make for your kids to enjoy (that will also inject a little health into their lives).
Remember, most kids are going to be eating cold lunches in school when they bring their own, with no way of heating the food up.
So, you can enjoy all of these lip-smacking foodie suggestions cold—but they would also work as a hot lunch (if facilities allow).
Let’s explore.
Let’s face it: A wrap can be a little more exciting than your standard PB&J sandwich, and you can get a little more creative with the fillings.
Why not mix in a variety of colorful veggies like carrot sticks, bell peppers, and cucumber to fill them up with nutrients and fiber?
Roll them all up in a tortilla for a visually appealing and delicious lunch option. You can keep them veggie or add in some protein such as chicken or turkey.
Why is food on a stick just more exciting?
Add in an apple, and it might get an unexcited groan. But chop up some bite-sized pieces of their favorite fruits and stick them onto skewers, and suddenly you’ve got a refreshing and easy-to-eat snack that adds a little excitement to your life.
Another win for the busy, go-getting mom.
Lunchables are exciting, but the processed versions aren’t the healthiest for your mini-mes.
Ditch the pre-packaged versions and create your own healthier alternatives. Use whole-grain graham crackers, sliced cheese, and nitrate-free deli meats to give your kids a protein-packed lunch with a DIY twist.
Use a bento box to create a lunch full of surprises.
Fill each compartment with a taste bud-tingling mix of:
Placing everything in separate compartments will make your packed lunch creation look epic and keep your kids excited about their meal.
Pizza for lunch? Oh yeah.
Give the classic pizza a twist by making pizza muffins.
Use whole wheat flour and load them with veggies, cheese, and lean meat for a lunch that's nutritious and a lot more fun than it actually is (hidden health).
TOP TIP: Get a pizza muffin recipe here.
You can add this indulgent sweet treat as a healthy alternative to a dessert, or use it as a main meal option.
Layer plain Greek yogurt, granola, and fresh berries in a portable container for a tasty and protein-rich lunch option. It’s that simple.
Layer your favorite taco ingredients in a mason jar for a mess-free and satisfying lunch.
Include lean ground turkey, shredded lettuce, diced tomatoes, avocado, and a dollop of salsa or Greek yogurt. Delicious.
Make sushi rolls at home using whole grain rice and fillings like avocado, cucumber, and cooked shrimp.
Slice them into bite-sized pieces for an exciting and healthy addition to your child's lunchbox.
Whip some mini-quiches as a great way to mix things up. You can cook up a batch to include in school lunch for a few days in a row and alter ingredients as a way to add a little excitement to the kid's lunches.
TOP TIP: Check out this recipe here.
Everyone loves a PB&J, but how can you make it a little healthier?
It’s a firm favorite with a healthy twist, and you can use any nut butter you wish, like nut butter alongside a little jam (even homemade if you fancy and you have the time, of course).
It's a healthy classic if we’ve ever heard of one.
It might be a classic for the morning meal, but there’s no reason why you can’t bundle up all the breakfast favorites into a wrap for lunch.
Scrambled eggs, plus some beans, peppers, and cheese, will hit all the main food groups. Plus, they can be prepped and frozen in advance, taking them out the night before so they are ready to go for lunch.
TOP TIP: Get a breakfast burrito recipe here.
Again, a bagel might be thought of more as a breakfast food, but there’s nothing to stop you from popping it in the lunch box for your kids.
Cream cheese and fish or meat (such as salmon) is a great lunch option that covers all the macro groups—tasty, and it keeps them filled up.
Pasta salad is a great option and can be made really healthy, packed full of veg and protein.
It’s especially great for older kids who are growing and need something more substantial for their lunchtime meal in school.
Add in cucumber, cherry tomatoes, and cheese cubes to boost your kid's energy and keep them fuller for longer.
Remember, it’s not just about the main meal. You’ll probably have to add some snacks to keep them going (or eat after lunch).
The aim is for some easy, healthy snacks that will help keep your kids full, fuel them, and stop them from reaching for the chips or candy.
You can add in rice cakes, pita bread and hummus, string cheese or even some chopped veggies such as cherry tomatoes, peppers or celery. Done and dusted.
Lunch is one of the most important meals of the day, but it can also be a pain to make for tiny humans, especially if you’ve got more than one. So it pays (in more ways than one) to be prepared and get school lunches sorted in advance.
These tips will help you make a delicious meal that your kids will be looking forward to all day long— and will help keep them fuelled up.
Before you know it, you’ll be creating the perfect lunch box that has your kids squealing with excitement when lunchtime rolls around.
And hey, you can even double up on some of the portions and save some for yourself to save time and ensure you’re getting a healthy meal. It’s a win-win.
We hope this guide helps you on your quest for lunchtime success, and for more top foodie tips, check out our guide on eating out and staying healthy.
]]>10 Healthy Fat-Burning Snacks for Women
Finally!
The ultimate list of fat-burning healthy snacks is here, and it is guaranteed to satisfy every one of your snacking urges.
Whether you go weak at the knees for a sweet and salty snack or if dark chocolate is your vice, our list has mouth watering options to suit all palates.
According to recent statistics, weaving healthy snacks into your daily routine can support weight management and promote overall well-being. Bonus.
Us ladies know that choosing snacks that specifically aid in fat burning is crucial when we want to shed the pounds—so let’s get straight to it.
Before we get into the delicious snack ideas to revolutionize your weight loss journey, let's have a look at how you burn fat and how to get there, fast.
This is the science behind how we burn fat in simple terms—because who needs big words to confuse you when we just want quick answers, right?
You've probably heard this term before, and you might even be doing it right now as part of a calorie-controlled diet.
It all comes down to taking in fewer calories than you burn.
Why?
Well, because to initiate fat-burning mode, the body needs to be in an energy deficit, meaning it needs to consume fewer calories than it uses.
It’ll be helpful to see how this equates to a normal day.
Let's say your daily calorie need is 2,000 calories, and you need to work out a calorie deficit to lose weight.
A common approach is to aim for a deficit of 500 calories per day (which might seem like a lot, but it's actually pretty easy).
That means you're left with a daily calorie intake of 1,500 calories. By consistently consuming 1,500 calories per day, you would be in a calorie deficit of 500 calories.
Creating a calorie deficit of 500 calories per day can lead to weight loss of one pound a week.
Why?
Because one pound of fat is roughly equivalent to 3,500 calories. So a daily deficit of 500 calories would result in a weekly deficit of 3,500 calories.
The result? Fewer calories consumed and a calorie deficit.
Read: Our essential guide to simple hacks that can trick your brain into losing weight for extra tips on shedding those pounds the healthy way.
We get it. It's totally not how you want to be spending your time, chopping, prepping, and storing.
BUT it actually saves time, money, and yes, excess pounds in the long term.
Pre-plan a range of low-calorie snacks to help see you through those cupboard and fridge-raiding moments when a convenient pre-packaged snack could be grabbed instead.
Ransack the cupboards and remove all high fat, high sugar processed foods for now— you don’t need to throw them out—just deliver them to a friend to look after them until you’re on a better path.
Being mindful is also key because we often find ourselves mindlessly eating out of habit.
The whole prep process allows you to take the time to be intentional with your snack choices and appreciate the time and effort put into making them.
You can extend mindful eating into paying more attention to your hunger cues too.
The result? Cultivating a positive and healthy relationship with food.
Research has consistently shown that Greek yogurt is not only a delicious and filling snack—but did you know it also possesses fat-burning properties?
Its high protein content makes it an ideal choice for promoting weight loss and helping to burn fat effectively—just what we like to hear.
Studies show that eating high-protein snacks like Greek yogurt can increase feelings of fullness, leading to reduced calorie intake throughout the day.
A regular intake of Greek yogurt has been associated with decreased hunger and a lower risk of overeating, ultimately aiding in weight management. Great news, huh?
Plus, the protein found in Greek yogurt plays a vital role in supporting muscle recovery and growth.
This is especially important for women who enjoy regular exercise or physical activity as it helps preserve and build lean muscle mass.
The result? A better metabolism and increased fat burning capabilities.
As you can see there's no doubt, it's one of the best healthy snacks that can help you lose weight.
Let's talk about portions. A portion size of four to nine ounces is best. Opt for low sugar varieties. Go for plain yogurt and add some fresh fruit for natural sweetness or a little honey.
Those who don't consume dairy don't have to miss out on all that protein goodness. Great plant protein options are dairy-free alternatives like coconut milk or almond milk-based Greek yogurts.
Combining Greek yogurt with other nutritious ingredients can further enhance its fat-burning effects.
Give these a whirl:
Almond butter has real superpowers when it comes to healthy fats, protein, and fiber. It also helps you stay feeling full for longer periods of time, making it a perfectly indulgent (yet healthy) snack.
Studies have shown that incorporating almonds or almond butter into the diet can have positive effects on weight management.
It's been found to be one of the best mid-morning snacks to reduce hunger and stops you from reaching for those high-fat foods instead.
Choosing almond butter means gaining a treasure trove of health benefits as it contains things like monounsaturated fats, which can help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, leading to an improvement in heart health.
It also contains nutrients like potassium, vitamin E and magnesium.
Enjoy a moderate serving of around two tablespoons, which amount to around 90 to 100 calories per serving—it's a high calorie snack.
Pair it with sliced fruits or whole-grain crackers for a nice tart contrast or a yummy crunch.
Look for unsweetened, natural almond butter options. Oh, and if you prefer other nut butters, there are plenty of alternatives. Yum.
Yes, they are as amazing as they sound! And they have cream cheese in them.
Creamy avocado-cucumber sushi rolls can be a good healthy snack when you are trying to lose weight due to several factors.
Firstly, avocado is a key ingredient in these rolls, and it offers various health benefits.
Did you know? Avocados are rich in monounsaturated fats. Oh yeah.
What does that mean?
Levels of bad cholesterol in the blood are reduced which in turn lowers the risk of heart attack and stroke.
It's also great for weight management.
Research suggests that adding avocados into a calorie-controlled diet can support weight loss. Oh, and they can reduce belly fat. They’re also one of the best healthy snack ideas as they have plenty of fiber in them.
An addition of cucumber means your snack will be high in water content and lower in calories. The cream cheese can be low fat and only a small amount to add extra creaminess. The sushi rice is generally low in fat, too.
Sushi rolls that contain avocado and cucumber, like the creamy avocado-cucumber rolls tend to be lower in calories compared to rolls that have fried ingredients. So choosing this type of sushi as a snack is ideal if you need your savory snack fix.
To ensure good portion control, it's important to be mindful of the size of the sushi rolls and the number of rolls consumed.
A typical serving may include six small pieces of sushi and add up to 200 to 250 calories.
This is the perfect healthy snack for those who like a little spice and bite (and they are very addictive).
Made only with seasoning and olive oil then put in the oven, this tasty snack is the answer to your plant-based and protein needs.
Did you know? Chickpeas have a low glycemic index meaning they can help regulate blood sugar levels and prevent spikes in insulin.
They’re also packed with fiber which always helps with feeling fuller and more satisfied between your meals. They score high for B6 (great for heart health), potassium, and vitamin C.
Chickpeas are also a really great option instead of alternatives like potato chips as they’re not fried. Instead, these tasty little plant-based morsels are baked in the oven and contain selenium, which has links to liver health and cancer prevention.
Overall, spicy roasted chickpeas make a good healthy snack choice due to their nutritional content. They’re high fiber and protein too and lower calorie as well as fat when compared to traditional snacks.
You can always add air popped popcorn for some extra texture.
Oh yes, oh yes. Who doesn't love the zest of apple slices with the creaminess of peanut butter?
This tried and tested health snack is loaded with healthy fats and fiber—especially a soluble fiber called pectin which helps support your all important digestive health.
Apples are also packed with vitamin C which is actually an antioxidant. So, think of collagen production and immune function.
When it comes to peanut butter, you may know it's an awesome source of protein, healthy fats (monounsaturated and polyunsaturated fats), and vitamin E—an antioxidant that helps protect cells from damage. It also contains minerals like magnesium, potassium, and phosphorus.
Additional Nutrition: The combination of apple slices with peanut butter also offers important nutrients such as calcium, iron, and folate, which are beneficial for overall health.
Portions
We'd say typically, a serving of apple slices with peanut butter is about one medium-sized apple (about 150g) and two tablespoons (32g) of peanut butter. This serving size provides a good balance of nutrients while keeping the calorie count moderate.
When choosing peanut butter, go for natural varieties without added sugars or hydrogenated oils.
It's also essential to be mindful of portion sizes, as peanut butter can be calorie-dense.
Moderation is key to ensure you're getting the nutritional benefits without consuming excessive calories.
Edamame beans are a great snack for weight loss.
Edamame is a good source of protein, fiber, and healthy fats, which can help keep you feeling fuller, curb those cravings and doesn't cause a spike in blood sugar levels because it's a low-glycemic food.
They also are really nutrient-dense, think vitamin K, magnesium, and folate.
If you're someone who enjoys snacks in a tactile way you will love the fun of 'popping' the beans out of their pods too.
All you need to do is boil them for five minutes, drain, sprinkle with a little sea salt, and most importantly…enjoy!
A 1/2 cup serving of cooked edamame contains only 95 calories, making it a low-calorie snack option.
Edamame beans give you a ton of energy because they are famously high in protein and also fill you up with their fiber content.
Overall, edamame is a great snack choice for those looking to lose weight or maintain a healthy diet, providing a combination of protein, fiber, and healthy fats in a low-calorie package.
Sound familiar?
It’s a plant-based favorite for vegans and vegetarians that has managed to elbow into coffee shops and superstores alike.
Chia seed pudding is relatively low in calories, especially when made with unsweetened plant-based milk.
It's one of those high fiber snacks, too. So it's high in healthy fats, including those all important omega-3 fatty acids (omega-3, in particular).
One serving (about two tablespoons of chia seeds) typically contains around 120 to 140 calories.
Just one ounce (about two tablespoons) of chia seeds provides around 10 grams of fiber.
We recommended starting with a smaller portion (around ½ to ¾ cup) and adjusting as needed.
It's also totally customizable to suit your taste preferences and can be a satisfying and filling snack option.
No list of healthy snacks is complete without referencing the humble hard boiled egg.
Did you know? One large hard-boiled egg contains around 78 calories?
You thought it was more, right?
But you can also reduce the calorie intake, by eating just the egg white, which contains about 17 calories.
They’re nutritional powerhouses with vitamins and minerals such as vitamin D, vitamin E, zinc, vitamin B2 (riboflavin), and vitamin B12.
Don't forget, they’re an awesome source of monounsaturated and polyunsaturated fats, which are considered healthy fats.
Hard-boiled eggs can be eaten plain, sprinkled with salt and pepper, or used in salads and sandwiches for added nutrition and flavor.
That's right, chocolate.
Considering dark chocolate is typically lower in sugar than milk or white chocolate, they’re a far healthier choice than the usual chocolate suspects.
They're also packed with fiber, iron, magnesium, and antioxidants, specifically flavonoids which help with heart health and reduce inflammation. This makes them a really good healthy snack for weight loss.
You'll know this already but portion control is important with dark chocolate chips as they are dense in calories.
A typical serving size is about 1 ounce (28 grams) of chocolate chips which is roughly equivalent to 60 to 70 chocolate chips and it contains around 150 to 170 calories.
To incorporate dark chocolate chips into your weight loss journey, you can sprinkle them on top of yogurt, add them to trail mix, or enjoy them as a standalone snack.
By savoring small portions and focusing on the rich flavor, you can satisfy your chocolate cravings while still maintaining a balanced and calorie-controlled eating plan.
It’s true, homemade trail mixes are a way to customize your healthy snack choices as you can pick and mix all your faves.
You create a tasty mix by combining unsalted nuts, seeds, and dried fruits in a bag or bowl and giving them a good old shake.
FYI: Be mindful of portion sizes as nuts and dried fruits can be calorie-dense per serving.
So now you know the kickass snacks that are both healthy and fat burning foods, it's time to think about diet.
Let's learn what to eat and how to eat it so you can get on your weight loss path quickly and easily.
Your healthy eating pattern and routine starts today.
Consuming enough protein can help boost your metabolism, reduce appetite, and preserve muscle mass while losing weight.
So that means including lean meats, poultry, fish, eggs, legumes, soya (brilliant plant based protein) and dairy products in your diet can get you there quicker.
It'll be no great surprise to you that unprocessed foods are better for you and easier to digest.
Not only that but nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins help you feel fuller for longer.
Prevent overeating by using smaller plates, measuring your food, and taking your time to eat so your brain has time to register you’re full. These are all great ways to reduce the amount you eat and how you eat, positively.
Foods and drinks high in added sugars and refined carbohydrates (like white bread, sugary drinks, and sweets) can contribute to weight gain.
If you want grains, go for whole grains.
Does drinking water help you lose weight? Yes, it does.
If you drink enough water throughout the day to keep hydrated you are in turn boosting your metabolism, reducing your calorie intake and increasing your feelings of fullness.
All ticks when it comes to reducing snacking and weight gain.
Did you know? Intermittent fasting can lead to significant weight loss?
How?
Because it creates an energy deficit which leads to stored fat being burned for fuel.
It also boosts your metabolic health, preserves your muscle mass while reducing body weight, driving down hunger, simplifying your eating patterns, and more.
FYI: Before you consider making any changes to your diet, speak to your healthcare provider to find out what the best way forward is for you.
So you're following a balanced diet with plenty of healthy snacks, you're drinking enough water, and now you want to have a regular and consistent exercise program underway.
Go, you!
Remember: Just like changing your diet it is important to check in with your healthcare provider before you start following a new exercise plan.
To burn calories and hit those weight loss targets aim for activities such as walking, jogging, cycling, and swimming.
If you're a member of a gym using cardio equipment like treadmills or elliptical machines.
It's best to aim for at least 150 minutes of moderate-intensity cardio exercises per week, or 75 minutes of vigorous-intensity exercises.
This kind of exercise involves short bursts of intense exercise followed by periods of rest or lower intensity.
Not only does it improve cardiovascular fitness but it's also super effective at burning fat.
This is a popular follow-along HIIT video you can do at home.
Get strong and tone up while losing weight with strength training.
Building lean muscle mass is key for increasing your metabolism and burning fat, even when at rest.
How?
By using weight machines in the gym, free weights, and resistance bands.
FYI: Definitely get advice on how to do these correctly and with the right form by a P.T before starting.
Circuit training combines cardiovascular exercises and strength training in a fast-paced workout format.
It's fun to do with friends and can be set up at home, in your garden, in the park or in a class at the gym.
Be patient.
With exercise it's a waiting game. Be consistent, be disciplined (you can do it!), and the results will follow—especially if backed by a balanced diet, healthy snacks, and fat-burning supplements.
As you start to feel fitter and more able, increase your workouts in terms of intensity or duration.
This will prevent plateaus, keep you engaged and challenged, and put you in the driving seat for the best weight loss results.
You can add more fuel to your fat burning fire with metabolism-boosting supplements that work in sync with exercise, diet, and healthy snacks to get you results, faster.
Like PhenQ—a popular appetite-suppressing supplement that burns stored fat, blocks fat production, and improves your mood and energy levels.
Accelerate your weight loss efforts with tried and tested supplements today that fast track your fat burning goals. You’ve got this.
]]>If you’re on a weight loss journey, one of the questions you’ve asked yourself might be: “Can alcohol stop me from reaching my goals.”
Alcohol often forms a core part of many social gatherings and celebrations. And you’ve probably already guessed that, yes, excessive alcohol consumption can hinder your progress and set you back on your journey.
Not only is alcohol full of empty calories with no nutritional value, but it can also lower your inhibitions, lead to poor food choices, impact hormonal balance, and mess up your sleep routine—none of which are good for losing weight (or your health in general).
So, moderation is key for many reasons (not just in relation to weight gain). But that doesn’t mean you have to eliminate it entirely.
After all, limiting yourself and removing all the enjoyment from your life is a recipe for disaster when it comes to losing weight.
We’re all for making small, consistent changes that help you sustain your weight and lifestyle rather than removing the things you love from your diet.
So, whether you enjoy a regular drink or want to enjoy a special occasion by celebrating with a tipple or two, understanding the relationship between alcohol intake and weight gain can help you reach your goals while living life to the fullest. This will allow you to make mindful choices without derailing your hard-won weight-loss efforts.
Intrigued? Let’s get into how alcohol can impact weight gain and how you can manage the impact so that you can still enjoy your life while losing weight.
So does alcohol actually lead to weight gain?
You know that drinking too much alcohol can lead to a long list of health problems, with one of them being increased body fat.
Did you know? A study published by The Journal of Clinical Endocrinology & Metabolism found that women who consumed just one alcoholic drink per day had higher fat levels around their waists than non-drinkers after two years.
Beer belly, anyone…
When you put things into perspective, it highlights just how much impact even drinking a small amount of alcohol on a regular basis can have on your goals.
As we said, small, consistent changes are what make your weight loss journey goals sustainable. So, we’re not suggesting that you cut out every drop of alcohol (there’s nothing wrong with enjoying a tipple here and there).
But, you should look at limiting your excess drinking. Just say ‘no’ to the binging where you can.
According to research, consuming light-to-moderate amounts of alcohol doesn’t result in weight gain. On the flip side, consistent heavy or binge drinking can lead to an increase in body weight over a period of time.
What constitutes heavy drinking, exactly?
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) counts seven drinks per week (for females) and 14 drinks per week (for men) as heavy drinking.
So, if you’re including alcohol in your day-to-day, this might be the wake-up call you need to curb things a little.
So, is all alcohol made equal?
Well, no. To some extent, the type of alcohol you consume will have an impact on potential weight gain.
Yes, alcoholic drinks vary in calories, sugar content, and even their nutritional profile. Sweetened cocktails and liqueurs, for example, tend to be higher in calories and sugar compared to spirits like vodka or whiskey. Plus, beer and wine are usually packed with more carbohydrates.
Opting for lower-calorie options like light beer or dry wine can help manage your calorie intake and potentially reduce the risk of weight gain.
If you fancy drinking low-calorie alcohol, then you might want to check out our list of the best alcoholic drinks for weight loss.
FYI: Whatever you drink, it’s still important to remember that moderation is key.
We’ll get onto why in just a second.
Now we’ve established that alcohol can impact your weight, let’s dive a little deeper into how, and why, drinking can derail your weight loss efforts.
There are a number of ways that this can happen
Alcohol contains what is known as empty calories. Yup, we know… it’s surprising because drinking can be so fun. But unfortunately, it doesn’t contain any nutritional value.
Remember, losing weight is ultimately all down to ‘calories in and calories out.’ What you consume doesn’t matter as much as making sure that you’re consuming fewer calories than you burn.
Alcohol is a carbohydrate that contains around seven calories per gram. Of course, different alcoholic drinks differ in their calorie content.
For example, a standard beer typically contains around 150 calories, and a glass of wine contains 120 calories, whereas some cocktails like margaritas are packed with around 300 calories or more because of added sugars or high-calorie mixers. Consuming multiple drinks in one sitting can quickly make the calories add up
And, alcohol doesn’t fill you up the same way that food does, so you can end up eating more (most of us have munched a late-night kebab at some point).
The high-calorie content, lack of nutritional value, and innate more-ish-ness of alcohol mean that it can be easy to over consume both alcohol and food. And if you’re not careful, you’ll pack on the pounds.
Alcohol and food intake are interlinked, and as well as adding calories to your diet, regular drinking can also lead to hunger and overeating.
A study published in the American Journal of Clinical Nutrition found that people who consumed alcohol had higher levels of ghrelin, a hormone that stimulates appetite, than those who didn't drink at all.
This hormone increases cravings for sweets like chocolate or cookies by stimulating dopamine production in our brains—and those cravings can last long after we've finished our drinks.
Plus, it’s much harder to make good food decisions when you drink alcohol (or the day after). A juicy burger or packet of crisps is going to be much more appealing after a few drinks than using that salad you have in the fridge.
This can lead drinkers who are already overweight or obese into an even worse situation, which is why many people who drink heavily have higher BMIs than non-drinkers.
Drinking alcohol can also affect the way your body processes other nutrients. This is because it interferes with how your liver takes care of fat and sugars.
As a result, you can lose water, become dehydrated, and experience a drop in metabolism.
In addition to making you want more food, drinking may affect how your body processes other nutrients from your meals.
Did you know? One study found that women who drank wine with dinner experienced higher levels of insulin resistance than those who did not drink any alcohol at all.
This means their bodies were less responsive to insulin (which helps regulate blood sugar) after eating compared with non-drinkers.
Another study showed similar results among men after consuming beer as opposed to water during lunchtime meals. Beer drinkers, in particular, had higher levels of triglycerides and lower levels of HDL cholesterol than non-beer drinkers after just two weeks.
Alcohol intake can also make it harder for your body to absorb certain nutrients from food--including vitamins A, D, and K; calcium; magnesium, potassium, and iron—and make them less available for use by the body as a whole.
The combination of these effects means that alcohol intake may lead to nutrient deficiencies over time if you don't get enough from other sources like fruits and vegetables or supplements.
There’s no getting around it: Alcohol is a toxin.
This means that when you consume alcohol, the body recognizes it as a toxin, and it takes the front seat in the metabolic process.
As a result, your metabolism of other macronutrients, like carbohydrates and fats, becomes temporarily halted. This interruption in the metabolic process can lead to an increase in fat storage.
Plus, the breakdown of alcohol produces acetate, a substance that inhibits fat burning.
All in all, these factors lead to weight gain and make it more challenging to lose body fat while consuming alcohol.
Read: Our essential guide on how metabolism affects weight loss.
Hormonal balance plays a crucial role in weight regulation—and alcohol consumption can disrupt this balance by affecting hormone levels in the body.
For instance, alcohol can increase cortisol production, a stress hormone associated with weight gain. So, drinking can lead to weight gain, particularly in the abdominal area.
Also, alcohol intake can disrupt the balance of insulin, a hormone involved in regulating blood sugar levels. These hormonal imbalances can result in weight gain and make it harder to achieve your goals around weight loss.
Sleep is an underrated part of a healthy lifestyle (but it’s so important), and this also impacts your ability to lose body fat. Consistent alcohol consumption can disrupt your sleep patterns, sapping you of energy when you need it most.
Alcohol acts as a sedative, initially making individuals feel drowsy and facilitating sleep onset. But, as the night progresses, your sleep quality deteriorates.
This sleep disruption can affect hormone regulation, appetite control, and metabolism, all of which can contribute to weight gain.
Prioritizing quality sleep and minimizing alcohol consumption before bedtime is crucial for weight management.
FYI: As a general rule of thumb, if you do have a drink in the evening, try to have your last tipple around two hours before bedtime to maintain a solid sleep pattern.
If you’ve ever woken up the day after drinking, you’ll know that it can leave you feeling parched.
Hydration is key to a healthy lifestyle. Why? Because feeling hydrated keeps you full and stops you from overconsuming food.
Plus, drinking enough water can help you digest your food better. In fact, research from Loyola University Chicago suggests that hydration helps break down food to aid digestion.
So being dehydrated after significant alcohol intake can impact your ability to digest food, and lead to weight gain.
As we said, we’re not suggesting that you cut out alcohol from your diet completely. But there are some ways you can still drink alcohol, enjoy your life, and see the number on those scales go down.
Like everything, you should consume alcohol in moderation. Set limits on the number of alcoholic drinks you will consume in a given period, and stick to it.
This doesn’t mean you can’t enjoy yourself, but you should make a plan for your meals if you know you’re going to have a day of heavier drinking.
Why not try and alternate each alcoholic drink with a drink of water?
Drink water between alcoholic beverages to stay hydrated and reduce your overall alcohol consumption.
Not only will you feel much better the next day, but you’ll keep your hydration levels high. In turn, this will help avoid poor food choices and aid digestion.
Be mindful of the mixers you choose, as some will have more empty calories than others.
Try to pick low-calorie mixers like soda water or fresh juice instead of sugary options to reduce your calorie intake.
Have a look at some of our favorite low-calorie alcohol drinks as well as some healthier cocktail options.
Remember: Ultimately, it all comes down to calories consumed, so if you know that you’re going to drink alcohol, plan your meals and snacks accordingly to account for the extra calories. That way, you can still enjoy yourself without worrying about overconsuming.
Maybe meal prep some healthy, but delicious food for the day after so you don’t reach for those unhealthy, fatty snacks that can be so tempting with a hangover.
There’s no straightforward answer to this most pressing question. Your weight is not solely dependent on alcohol consumption. But of course, in the grand scheme of things, drinking will have an impact on your weight loss goals if you’re overdoing it.
So, no…we can’t guarantee that the weight will drop off if you lower or stop your alcohol intake.
But, if you’re consuming a lot of empty calories with alcoholic drinks and then overeating, reducing (or eliminating) alcohol might help shift some of the stubborn pounds you’ve been holding onto.
But like anything, moderation is important. For the best results, you should make any changes alongside a healthy diet and exercise plan if you want to reduce your body mass.
FYI: Supplements can also help you to boost fat burning and metabolism and to help you increase weight loss.
There’s no doubt that alcohol can be a good way to unwind and relax. And there’s no reason that for the sake of weight, you should eliminate it entirely.
But, like most things, drinking in excess will impact your health and can lead to weight gain.
Why?
Well, because alcohol is full of empty calories. It can impact your metabolism, appetite, food choices, hormonal balance, and sleep disruption, which all play a part in weight management.
While the type of alcohol you drink can influence weight gain to some extent, moderation remains the key factor. And so, if you have a set goal, you might find it useful to limit your alcohol intake.
By being mindful of calorie content, setting limits, and making informed choices, it’s possible to enjoy alcohol while maintaining a healthy weight.
Remember, finding balance is crucial, both in alcohol consumption—and overall weight management
If you do want to cut out alcohol completely, there are plenty of ways to enjoy yourself without it—and if that’s what works for you then go for it. You’ve got this.
It’s up to you to take control of your weight. Learn more about healthy weight management strategies and start your journey to a healthier you today.
]]>We've all heard what they say.
If you're trying to lose weight, you need to cut out alcohol. But we're here to say the world doesn't stop when you're on a diet, and neither does life.
In order to see better chances of success with losing weight (and keeping it off), having a realistic approach to life is your best bet!
After all, life is for living...
So whether you're a Pina Colada lover or a Moscow Mule enthusiast, we've got you covered.
You can have delicious low-calorie cocktails and still lose weight, and we're going to show you how.
Read on to find out about the best cocktail low-calorie alcoholic drinks to suit your taste, palette and weight loss goals because losing weight doesn't need to mean missing out.
It’s a complex question, without a straightforward answer. However, there are several reasons that drinking alcohol can impact your weight loss journey.
Science suggests that drinking alcohol can hinder weight loss one study found in a weight loss intensive intervention program that consuming alcohol while on a diet may be counterproductive.
Often referred to as "hidden calories," alcohol can fly under the radar when it comes to dieting. It's easy to only look at solid food for the calorie count, but alcohol certainly contains calories.
And sometimes, quite a lot with each gram of alcohol providing 7.1 kilocalories (kcal) or 29 kilojoules (kJ). That means it has a higher caloric content than protein (4 calories per gram) and carbs, which come in at nine calories per gram.
Drinking alcohol can lead to weight gain because studies have found that energy consumed from alcohol is in addition to energy taken from food. So if you eat normally and drink alcohol on top, weight can easily pile on.
If you think about it:
So, beyond making you physically consume more calories, how does alcohol actually contribute to weight gain?
Firstly alcohol is calorically dense and needs to be metabolized through a multi-step biological process. This process begins when the body prioritizes alcohol breakdown and elimination because it is a toxin the body wants to eliminate.
So, with this focus on breaking it down rather than the body working on macronutrients being broken down (like fats and carbs), it can lead to weight gain.
Firstly, alcohol affects appetite regulation, which means you are less inhibited and less in touch with hunger or fullness.
The result?
Potential increased food intake and, most probably, not the best food choices. Add the empty calories from alcohol and eating with abandon, and it will likely result in unwanted weight gain.
Plus, alcohol can also interfere with sleep, and with reduced hours or broken sleep, you are more likely to reach for fatty and sugary foods. The same goes for hormone regulation and metabolism, which can be affected by alcohol too.
Now we know if you don't adjust your diet to allow for the calories consumed in alcohol, too, you may put on weight. So, with that in mind, let's look at the high-calorie alcoholic drink options to steer clear of.
While we don’t suggest that you have to cut out all alcohol there are certainly a few offenders that pack a calorific punch and you should try to limit or avoid if you are trying to lose weight.
These drinks can be up to 175 calories for a 12-ounce measurement.
Whether as a shot, mixed in with soft drinks or in a cocktail, there are 195 calories in only one shot due to the sugar added to the mixture.
Be prepared to be shocked. It's one of the most fattening alcoholic drinks out there at, with only a 4-ounce serving hitting 250 calories, and that's being kind - servings are often double this size or more.
Champagne
This fizzy treat clocks in at around 95 calories for a 4-ounce glass. Other sparkling wines like Prosecco may be 80 calories with 1.5 grams of sugar in each serving.
Of course, you don't think about the ingredients when you're having a cocktail in a bar or restaurant. And that means you don't consider what's really in them; from extra sugar and syrups to pre-made mixers, the calories are hard to track.
Some cocktail favorites are famously high in calories, so if you’re on a weight loss journey, there are some easy swaps to make so you can enjoy them guilt-free.
Let's break down the confusion and take a look at low-calorie cocktail swaps that may miss out on calories but never miss out on flavor.
Ready?
One of the most popular cocktails out there is the Margarita. But it's famously high in calories, 280-350 calories per drink, in fact. Let's find out how to make a skinny margarita.
Let's get creative. Use a lighter version of orange liqueur or even a sugar-free orange liquor alternative. You could also replace it with orange zest or orange juice.
Ban the syrup. Try stevia - a low-calorie sweetener or even agave nectar to make a low glycemic index cocktail.
Enjoy your skinny margarita!
Sweet and tangy, the Long Island Iced Tea is a cocktail classic. But it is really high in sugar with the Triple Sec, syrups, added sugars and multiple spirits in the mix - around 424-500 calories per serving.
Swap out Triple Sec for a lower-calorie orange liqueur or even an orange extract.
Reduce the spirits. Cut back on tequila, rum, gin and vodka - smaller measurements for less calories.
Don't use the simple syrup. Choose stevia or erythritol.
Swap the cola for diet cola.
It's a zesty, refreshing drink that definitely isn't calorie-free. We're talking 217 calories for one drink. But we've got the best skinny mojito recipe to hit the spot.
Choose a light rum rather than a dark rum.
Reduce the lime juice by half, or just add a squeeze.
Opt for sugar-free sweeteners instead of syrup or sugar. Stevia has zero calories so that's a great option.
How do you make this indulgent 315-calorie cocktail into a delicious alternative keeping calories on the low? By following our recipe below.
Opt for coconut water or light coconut cream.
Use fresh pineapple juice, natural sweeteners or artificial sweeteners.
Use agave syrup or honey instead of sugar.
Luckily some favorite cocktails are already naturally low in calories, so here are some of the lowest-calorie cocktails you can make and enjoy at home.
Always a good option when you're counting the calories, this low-calorie cocktail has nothing but grapefruit juice, cranberry juice and vodka. Our version is around 177 calories.
So, what do you need to have the low-cal version?
How to make it
Zingy and fruity, it doesn't get easier to make and enjoy than this and it's a great low-cal go-to as well.
A Bloody Mary is a great high-flavor cocktail, but it can be loaded with sugar and sodium, especially if you use a pre-made Bloody Mary mix. Our version reduces the sugar content. The calorie count for this cocktail is 100 to 150 calories per serving.
This takes a little more prep and a few more ingredients than some of the other cocktails, but it's a unique drink that packs a nutritious punch (think antioxidants), too and is worth the effort.
So, what do you need to have the low-cal version?
How to make it
Whether you like it shaken or stirred, this is a great cocktail for keeping your calories low - 140 to 170 calories per serving.
So, what do you need to have the low-cal version?
How to make it
Not into cocktails, but still fancy a drink?
These alcoholic drinks are simply low-calorie without adjusting the recipe and can be enjoyed in moderation even if you are looking to lose weight.
Combining spirits or wines with sparkling water or a flavored soda creates a tasty mixed drink that is a better option calorie-wise at only 73 calories per serving.
A classic and favorite drink of many, gin and tonic already come pretty low in calories but can be further reduced by using low-calorie gin and low-calorie or diet tonic water. The total? Approximately 97 calories.
By mixing vodka with sparkling soda water plus a slice of lime you have a lovely low-calorie drink coming in at only 97 calories.
As we've discovered, there is no need to worry about having the odd cocktail or two whilst counting calories.
The fun doesn't need to stop when you are trying to lose weight, and we're pleased to offer some great cocktail options to help the good times flow!
If you enjoyed reading all about the great low-cal cocktails you can make, take a look at our fun and informative Lifestyle blogs, which cover everything from fat burning to how to be body confident your way.
If you want to keep drinking alcohol when you are losing weight we suggest that you:
You've got this!
]]>You're ready to lose weight and are interested in trying a meal replacement shake to get you there.
Life is busy, and convenience is key.
You’ve heard about replacing meals with shakes to lose weight but don't want to get into unhealthy eating habits.
Are meal replacement shakes safe?
When should you take them?
Are they a short-term or long-term fix?
Find out how to replace regular meals with meal replacement shakes to lose weight - starting right now.
Meal replacement shakes are a popular option for those looking to lose weight for several reasons.
They are simple, easy to carry, pre-formulated for optimum nutrition and contain a set number of calories. Essentially, they are pre-made meals without any cooking, shopping or fuss.
Cost-wise, they are pretty affordable, particularly when you look at the cost of buying quality ingredients individually.
They are, at least short term, the complete package. An entry point into losing weight and the starter point to a new you.
If you are looking to use meal replacement shakes, take a look at the ingredients first, particularly if you have any food sensitivities or allergies.
If you're concerned about a change of diet, always discuss it first with your healthcare provider.
Typically meal replacement shakes provide all the necessary parts of a balanced meal cue the term “meal replacement”.
These usually involve:
It may be whey protein, pea protein, soy protein or a combination of different proteins. This helps the body with satiety and muscle repair.
Carbs can come from any grains, rice or oats. They exist in the shakes to create energy and to get that full feeling.
Healthy fats are important ingredients in meal replacement shakes because they provide satiety and also help our bodies absorb certain vitamins. These can come in the form of nuts, oils or seeds.
To ensure balanced nutrition shakes are often fortified with vitamins and minerals such as vitamins A, C, D, and E and vitamins iron, zinc, and calcium.
So the drink tastes good, and flavorings like vanilla or cocoa as well as natural or artificial sweetners are added.
Before we look at meal replacement shakes, it’s important to understand why proper nutrition is important during your weight loss journey.
You may think that consuming fewer calories and replacing some daily meals with a shake will mean cutting out on proper nutrition. But this shouldn't be the case at all.
Inadequate nutrition can lead to bad skin, thin hair, brittle nails, dark under eyes and many other even more serious conditions. And, Ultimately you aren’t going to feel good, which is the exact opposite reason you are on this weight loss journey to begin with.
Cutting out entire food groups, skipping meals and trying to operate with a large calorie deficit are all dangerous ways to pursue weight loss and are not recommended.
Here's why proper nutrition is key:
Consuming the right amount of calories and getting the right amount of energy is so important for proper nutrition. You need to have enough calories to fuel your body whilst avoiding consuming more calories than your body needs.
It's a fine balance but one to get right ultimately.
Not eating enough calories means a tired body and mind that can't exercise or perform to its best. It may even lead to comfort eating as a way of recouping what your mind and body feel are lost.
The right amount means you have the energy to make great, healthy choices.
It's important to focus on nutrient-dense foods when your aim is weight loss and fat loss.
Foods that provide essential vitamins, minerals and antioxidants get you to optimal health and your ideal weight.
Take a look at these fat-burning foods to include in your healthy diet to promote weight loss.
Feeling fuller for longer periods and reducing the risk of overeating are key factors in weight loss.
Foods rich in protein, such as lean meats, seafood, legumes, and dairy products, are particularly effective in promoting satiety.
By eating like this alongside meal replacement shakes you'll be well on your way to breaking old habits and forming healthier ones.
It also means that when you stop your meal replacement diet, you'll have the know-how to cook and prepare healthy meals for the new you.
Don't forget preserving muscle mass is essential when losing weight. After all, did you know that muscle mass plays a crucial role in maintaining metabolic rate?
Consuming the right amount of protein can help to preserve and maintain muscle mass and promote metabolic health so you can keep strong and burn calories the right way.
Proper nutrition is not only essential for weight loss but also for overall health.
A well-balanced diet can reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. It can also boost immunity and improve mental well-being.
Now we know why eating well is key when it comes to weight loss, let's look at all why meal replacement shakes are a great approach to weight loss.
There are many benefits to choosing meal replacement shakes as a weight loss method. And the good news is that many healthy meal replacement shakes are out there as options.
The key thing to bear in mind is that they are a great tool to help you lose weight, but they are no replacement for whole foods and healthy eating long term.
Meal replacement shakes are packed full of essential vitamins and minerals and are specifically formulated to include vitamins and minerals to provide the necessary nutrition to nourish the body in the way a full and balanced meal would.
This is really appealing to the health-conscious individual as shakes can tick all the nutritional boxes without overstepping on portion size or calories - a safe meal replacement choice as you know exactly how many calories you are getting.
Convenience is at the top of the agenda as people looking to lose weight also lead busy lives with limited time.
Ready-to-mix options and read-to-drink liquid meal replacements ensure grab-and-go accessibility and portability.
No cooking, no need for multiple ingredients. Just one ready-to-go product that, once finished, comes with no washing up.
Those who struggle with portion sizes can guarantee the amount of calories and portion size of each shake with a clear start and finish.
No need to measure, weigh or calorie count and no overeating.
The pre-measured liquid portions can support weight loss because it reduces overall calorie intake when combined with a balanced diet of healthy solid food too.
Not only are shakes designed to taste great, but they usually include a good source of protein which results in increased satiety and a reduction in hunger.
It also means that whilst weight loss occurs, you are still maintaining lean muscle through protein consumption.
Of course, there are some drawbacks to having meal replacement shakes, and it’s always worth consulting your healthcare provider before making changes to your diet.
Unfortunately, some people experience digestive problems like gas, diarrhea and bloating when consuming shakes.
This can be down to a number of reasons, such as personal sensitivities but can also be due to the high fiber contents or the artificial sweeter included.
While shakes provide essential nutrients.Often, they frequently lack the wide variety of nutrients you only get in whole foods.
If you only rely on shakes for an extended period of time rather than healthy meals, you may experience nutrient deficiencies which themselves can lead to more complex health issues.
It's best to avoid shakes if you have diabetes. Certain ingredients in them can cause a spike in sugar levels, so definitely check in with your dietician or a healthcare provider before you try them out.
Sometimes shakes are a really great short-term weight loss aid.
But once you stop taking them, without all the other pieces of a successful weight loss approach in place, like a healthy diet, exercise and rest, weight can quickly be put back on.
Shakes, if taken regularly, can, over time, lead to weakness and fatigue as they contain a lot of essential vitamins and minerals - but not all.
A varied diet is the only way to hit your nutritional checklist.
When we think about what we love about different foods, it comes down to textures and consistencies, smells, tastes and all the visual stimuli that draw us in.
Just consuming liquid foods doesn't bring us the same satisfaction we get from chewing and consuming solid food. Because those sensory needs aren't being satisfied, shakes just aren't going to hit the mark long-term.
Yes, they do.
In terms of weight management, specifically high protein shakes are a great and tasty way to keep you full for longer.
The result?
A reduction in hunger and calorie intake all in one.
And there is a bunch of research to back it, too.
A systematic review and meta-analysis published in the British Journal of Nutrition in 2019 examined the effects of a meal replacement shake on weight loss. The review included 23 randomized controlled trials involving a total of 1,267 participants.
The findings showed that meal replacement interventions were associated with significantly greater weight loss compared to other dietary interventions - a real plus for meal replacement shakes.
A study published in the Journal of Nutrition 2007 investigated the effects of a partial meal replacement plan on weight loss and maintenance. The study involved 314 overweight and obese individuals who followed a partial meal replacement plan for one year.
The results showed that the participants experienced significant body weight loss during the weight loss phase, and those who continued with meal replacements during the weight maintenance phase were able to sustain their weight loss better than those who did not use meal replacements.
Shakes can help those who struggle with portion control and snacking too. Some even have a shake before a meal in order to fill themselves up and prevent snacking after.
So, you know why you might want to take them, but how do you actually take them?
Is it a case of replacing all your meals with shakes, or can you still eat normal meals along side them?
Let's talk about timings.
Your lifestyle is the key thing to look at first so you can pinpoint when you want to take your meal replacement shake.
Maybe you're an early bird who wants to replace your usual large breakfast with a healthy meal replacement shake.
Perhaps you snack more than you'd like and want to take a shake before your meal to ensure you don't eat more than you need, or even have it as a dessert to ensure you are full.
The frequency of consuming meal replacement shakes depends on your weight loss and health goals.
(Some people take their shakes after an intense workout. Currently, the body needs a combination of protein and carbs to repair and replenish muscle tissue.)
There aren't really any hard and fast rules about how to take meal replacement shakes; it's more about consistency in exercise and diet outside of this approach too. The shake is just part of the plan.
You can substitute one or two meals daily with shakes. You cannot replace all your meals with shakes and you should still aim to consume at least one healthy meal alongside the plan.
When you take your shake, ensure that you drink plenty of water, as the shakes usually have a really high protein content to fill you up and promote lean muscle growth.
But they can lead to dehydration too, so coupled with plenty of water is key.
Generally, meal replacement products such as shakes have a fixed number of calories in each serving.
The calorie content is usually around 200-400 calories per serving per meal replacement shake.
Of course, this will vary from brand to brand and is something you should check before deciding which one to take.
You’ll need to balance the calorie needs against the nutritional value (as well as the taste) of your meal replacement shake. For example, some that are very low in calories might not be providing you all the nutrients that you need to make it a true meal replacement and you’ll find yourself struggling to remain satiated and to keep energy levels up.
So, it seems that meal replacement shakes are a simple, convenient solution that can be integrated into your existing lifestyle and help you curb your appetite and drop some body weight (or whatever your goal is).
But what meal replacement shake is going to be right for you and your weight loss journey?
If vanilla ice cream, strawberries and cream and chocolate sound good to you, why not try a dessert protein shake from PhenQ? It allows you to enjoy the taste of your favorite deserts while still shifting those stubborn pounds.
Bursting with all of the tasty goodness and none of the badness (sugar-free, non-goo, gluten-free), each shake gives you 13 key vitamins and minerals and a huge 16 grams of protein to keep you satisfied for longer.
Its special formula actually encourages active fat burn, making it the superior choice to assist your weight loss efforts.
]]>Getting a good night’s sleep is essential to your overall health and wellbeing—it can also help you lose weight.
When you sleep well night after night, your body restores, repairs, and burns calories. To boost the weight loss process while improving overall sleep quality, droves of people are turning to night time fat burners.
But, what are they, exactly? And, what are the pros and cons of night time fat burners?
Let’s find out.
Night time fat burners are dietary supplements designed to support weight loss while you sleep. They usually contain a mixture of natural ingredients that:
Getting plenty of sleep is vital for weight loss, so a good night time fat burner needs to include ingredients that help you get eight to nine hours of restful sleep every night.
So, night time fat burners not only help you improve the quality of your sleep, but they also help your body shed extra weight while you rest.
Read: 10 of the best food and drink to help you sleep better and discover how diet can boost your overall well being.
Now you know what this type of supplement is and what it does, let’s look at the body-boosting benefits of night time fat burners (the exciting part).
Night time fat burners activate the body's natural fat-burning processes, allowing you to burn more fat during sleep than you would through your regular metabolic rate.
Many night time fat burners contain relaxing sleep-boosting ingredients like chamomile and melatonin. And, relax.
Night time fat burners help improve your sleep quality throughout the night which is vital for overall health and weight management.
Fat burners help your body break down fats and carbs while you rest. They’ll also help you achieve that all-important period of deep sleep, night after night.
Armed with a top quality sleep, you will see your energy levels soar during the day. In turn, you’ll become more active and burn more calories while you’re awake.
Night time fat burners contain safe appetite suppressants that can help curb late-night cravings and prevent snacking before bedtime.
Read: Our guide on the link between metabolism and weight loss for more insider advice from the PhenQ team.
Now you know the benefits of night time fat burners, let’s look at some of the potential cons.
There’s no easy way to lose weight. While night time fat burners help with the process, you do still need to eat well and stay active to reach your goals.
Some fat burners (usually the cheap ones) are ‘watered down’ and contain poor quality ingredients. So, it’s important to look at product reviews in detail before you buy any form of night time fat burner to make it has worked for others.
Each person's body and rate of metabolism are different. With this in mind, some people will benefit more from night time fat burners than others. For more advice on how night time fat burners might work for you, talk to a healthcare professional.
Like any supplement, there’s always a small chance of some adverse reactions to the ingredients in night time fat burners. You should consult a healthcare professional before adding any new supplement into your routine. It’s also vital to buy a safe, legal product with FDA approved ingredients.
PhenQ PM stands out as a top-tier night time fat burner because of its carefully formulated blend of safe, natural ingredients. Here’s how it works:
This unique combination of fat-burning and sleep-enhancing ingredients sets PhenQ PM apart from the pack. Plus, its balanced approach to supporting weight loss makes it a popular choice for anyone looking to maximize their night time weight loss efforts.
Absolutely. In fact, taking PhenQ PM alongside our daytime PhenQ supplement will give you an even better chance of success when it comes to achieving your dream body.
The PhenQ daytime formula focuses on reducing appetite, boosting energy levels, and burning fat throughout the day. By combining our daytime supplement with PhenQ PM, you’ll create a 24-hour support system for your weight loss goals.
So, using the two supplements together can accelerate your weight loss progress while helping you feel satisfied and full of energy all day long. It’s a win-win.
Night time fat burners are a great addition to a healthy, calorie controlled diet. They’re especially helpful for busy parents, anyone who feels overworked, and people over 40.
Quality night time fat burners are ideal for anyone who finds it difficult to stick to their diet regime or has tried various diet plans with little success. Weave them into a healthy, balanced lifestyle and you will look as well as feel better in no time.
Take the next step towards your weight loss success by trying PhenQ PM and join thousands of happy customers who feel more energized while busting their weight loss goals.
]]>If you’re trying to lose weight, you’ve probably encountered every fad diet and more. And it’s understandable; losing weight can be tough, and to drop the pounds, we’ll try just about anything (that’s safe) that helps us lose weight.
One of those fad diets is the pineapple diet, which over time, has evolved, and many people drink pineapple juice in a bid to burn some extra belly fat.
Pineapple juice comes from a delicious tropical fruit; it’s one of our five a day, tastes delicious—and has many health benefits.
Sounds good, right?
So, is it really a trend, or can pineapple juice burn belly fat?
Let’s start with the basics, shall we?
In the 1970s, a Danish psychologist, Sen Hegler, developed the pineapple diet - a mono diet that involved eating nothing but pineapple for two days straight, then eating normally for the next five days.
It was originally coined “the sexy pineapple diet,” the aim was rapid weight loss, with people aiming to shed 4-5 pounds in just two days.
Over time the original “sexy pineapple diet” has been modified to include other foods and variations, including juice cleanses.
As a result, many people have adopted pineapple juice as a healthy option for losing weight, but is that the case?
So why pineapple in the first place?
Rumor has it that Hegler just liked pineapple - not exactly a robust scientific reason for including it as the basis for a diet…
However, there are some reasons why pineapple might actually be good as part of a weight loss diet.
Pineapple contains an enzyme called bromelain, which is known to reduce inflammation and aid digestion.
Inflammation makes the weight control hormone leptin less effective; reducing it can benefit weight loss. Proper digestion also helps with weight loss and reduces bloating.
Some health and fitness experts also suggest that bromelain can enhance weight loss and reduce belly fat by breaking down proteins and increasing our metabolism.
Also, pineapple is a rich source of dietary fiber, which can contribute to a feeling of fullness and potentially reduce overall calorie intake.
People have used pineapples for their medicinal qualities for hundreds of years.
Here are some of the health benefits of pineapple:
So, does the pineapple diet really work?
Well, it can lead to rapid weight loss, although while fresh pineapple might aid in losing weight, what about pineapple juice?
While pineapple juice might positively affect digestion and overall health, limited scientific evidence directly links it to significant weight loss.
While there are plenty of benefits to drinking pineapple juice, there’s no miracle weight loss food or diet plan. Daily or multiple daily glasses of pineapple juice won’t suddenly torch your fat.
In fact, overdoing the juice will increase your sugar intake and could even have the opposite effect - so you need to be careful not to drink too much.
Weight loss only happens when you create a calorie deficit, meaning you burn more calories than you consume. While pineapple can be a part of a healthy diet, relying solely on it to shed pounds would be unrealistic and potentially unhealthy.
For most people, consuming moderate amounts of pineapple is safe and complements a healthy diet. It’s very rare to be allergic to pineapples, but allergies and sensitivities can happen—including throat or mouth irritation.
Fruit juice, on the whole, is also high in natural sugars, which can increase fat storage— more so than the fruit itself. The excessive consumption of fruit juices can lead to an increased intake of calories and potentially contribute to weight gain.
While fresh pineapple juice might be healthy, overly processed juice might make you consume empty calories and cause you to gain weight.
There’s no real benefit to drinking pineapple juice over eating pineapple, so if you add a lot of pineapple to your diet, we recommend you eat the fresh pineapple chunks over the juice. Although a varied diet is important, you shouldn’t restrict yourself to one food if you can help it.
A glass of fruit juice per day is fine as part of a calorie-controlled diet, but we wouldn’t recommend much more than this due to its high levels of sugar.
Related: Garcinia fruit. Is it safe for weight loss?
If weight loss is your goal, it’s crucial to adopt a well-rounded approach to your goals rather than relying solely on eating pineapple or any other specific food or drink.
Here are the things you need to focus on when trying to lose weight:
Pineapple juice is a healthy, tasty way to increase your fruit intake, but like anything—you should drink it in moderation. Diet plans suggesting consuming high quantities of fruit juice or eating only pineapple for two days of the week are just another flash-in-the-pan fad.
The bromelain and dietary fiber content can contribute to weight loss, but the effects are minimal. In reality, it’s just important to make sure you eat plenty of fruit and veggies—the more variety, the better.
The best way to lose weight is to focus on a balanced diet, regular exercise, adequate hydration, and proper sleep. And, if you need a little helping hand to get rid of stubborn fat, we recommend our powerful, five-in-one weight loss pill.
PhenQ can be the key to helping you finally achieve your dream body. This cutting-edge weight loss supplement supports a balanced, healthy diet, and makes staying consistent a whole lot easier. It’s time to reach those goals.
]]>An important part of every diet plan should be ensuring that you drink plenty of water throughout the day.
Everyone from fitness influencers to doctors encourages us to drink more water to improve our health and maintain a healthy weight, so what is the science behind this theory?
Some studies have in fact shown that drinking an excess of water can contribute to weight loss and can help people maintain a healthy body mass index.
So does drinking water help you lose body weight?
And how does this work?
Don’t worry; we aren’t going to suggest you live on just water! We are simply looking into the effects of increasing your hydration levels alongside a healthy diet. Let’s look at why drinking plenty of water is so important.
Water is one of the chemicals our body needs to convert fat into energy. If you're dehydrated, your body may struggle to efficiently metabolize fat, hindering your weight loss efforts. By ensuring you're well hydrated, you're enabling your body to effectively break down fat stores and use them as a source of energy.
Are you hungry or just thirsty? It’s something you have surely heard asked to someone trying to shed the pounds, and there is truth in this. In fact, it works in two ways. Sometimes your body simply gets confused between thirst and hunger, so if you have recently eaten, try drinking a glass of water and see how you feel in 15 minutes.
Water also fills up our stomach, which sends signals to our brain that our stomach is full. This can reduce our appetite, which means we eat less. If you are struggling to maintain a calorie deficit and lose weight, try drinking a large glass of water before each meal.
Swapping other drinks, particularly sugary drinks, for water will also ensure you consume fewer calories. Most beverages have a calorie count, and some have very high calories. These are also ‘empty calories’, and calories from drinks don’t help you feel full. Sugary drinks also cause spikes in blood sugar levels which can lead to body fat storage. Ditch the soda and energy drinks and instead drink water wherever possible to reduce your daily calorie intake and lose weight.
So if you drink more water, you hold onto less water??
Yes! It might sound counterintuitive, but you need to drink water to reduce water retention and bloating. When your body notices that it isn’t getting enough water, it holds on to any water it has.
This won’t affect your body composition or fat stores but will make you look less slender. When you're adequately hydrated, your body feels confident in releasing excess fluids, resulting in a leaner and more toned appearance.
Hydration is absolutely key to ensuring you perform your best when exercising. The extra sweating you experience during exercises can dehydrate you very quickly. If you don’t replenish this by taking on plenty of fluids, you could become sluggish, and your metabolism won’t be in the optimal condition to burn calories and fat.
Drinking plenty of water will help you complete more intensive workouts and work out for longer. This leads to higher calorie burn, faster metabolism and improved weight loss results.
Studies have shown that water actually speeds up your metabolism; this is known as “water-induced thermogenesis”.
Even mild dehydration can slow your metabolism, so it is important to drink plenty often. You won’t feel any effects of dehydration when it first starts, in fact, it can take a few hours until you realize. Don’t wait till you feel thirsty!
We must drink enough water in order to look after our long-term health. Beyond its role in weight loss, staying adequately hydrated offers a range of benefits.
Dehydration can impair cognitive function, leading to difficulty concentrating, decreased alertness, and memory issues. Drinking water throughout the day can improve your focus, mental clarity, and general brain function.
Replacing diet beverages with water can also contribute to better cognitive function. The chemicals in diet beverages can reduce sleep quality, lead to impaired memory, and poor motor coordination, and it can heighten the impact of ADHD.
Water is essential for proper digestion and nutrient absorption, and if we don’t drink enough, we are likely to become constipated.
We all dream of glowing clear skin! Proper hydration is important to promote a radiant complexion. Staying hydrated reduces our chances of having dry skin or acne.
Our kidneys and liver are there to flush out the nasties! And they need water to help them do that. While there are many fad detox diets, the best way to remove toxins from our body is simply to drink lots of water. Prolonged dehydration can increase your chances of kidney stones and other kidney disease.
Did you know that we need water to lubricate our joints? Drinking plenty of fluids can reduce inflammation which can lead to joint pain. This is particularly important when exercising and for people who suffer from arthritis.
Water helps keep us cool when it's hot and warm when it’s cold. It keeps us cool via sweat production and heat dissipation and keeps us warm by ensuring our metabolism can run efficiently and produce the extra energy we need for cold days.
After a dry throat, a headache is one of the first signs of dehydration. More severe dehydration can lead to dizziness. Neither of which are particularly pleasant or conducive to getting your work, day-to-day tasks or workouts done!
Good hydration can help maintain healthy blood pressure levels and supports cardiovascular health.
It actually helps blood flow around the body, ensuring that enough blood reaches your heart.
Drinking water supports your immune system by carrying essential nutrients to cells and flushing out harmful substances that could weaken immunity.
Drinking water helps us stay lively throughout the day! It staves off headaches and feelings of tiredness and keeps us performing at our best, whatever the task at hand.
The amount of water you need each day depends on a number of factors, such as your age, sex, weight, activity level and the climate you live in.
Many health experts recommend drinking 8t 8-ounce glasses of water per day, "8x8 rule" (roughly 2 liters or half a gallon). This is just a guide, however, and some people may need more or less.
The National Academies of Sciences, Engineering, and Medicine in the United States suggest that men need approximately 3.7 liters (125 ounces) and women need around 2.7 liters (91 ounces) of water per day, but this includes all fluids from water, beverages, and moisture in food. Fruit, vegetables and soup are water-rich foods, so if you eat a healthy diet, this can contribute to your overall total.
The 8-glass rule is a good one to follow on an average day, but if it is very hot, you are exercising or you are pregnant or breastfeeding, increase this by a few glasses. You will also need to increase your water intake as once you get into your 60s and beyond, as our bodies become less efficient at absorbing liquids as we age.
A good test… is your urine! A well-hydrated person produces clear, almost colorless urine. If it is very yellow or even brown, you need to start drinking more water.
If you are eating healthy, staying hydrated and getting plenty of sleep, but you still aren’t losing weight, what else can you do to help you shed fat? Alongside upping your water intake, we recommend trying PhenQ, a safe and natural weight loss supplement that can help you achieve a leaner figure.
Like water, it gives you more energy, speeds up your metabolism, supports the fat-burning process and suppresses your appetite.
You’ll find some of our ingredients in other weight loss products, but it is our unique blend combined with our scientifically proven, secret ingredient that has allowed us to create a stronger, more powerful product that gives you far superior fat-busting results to others.
If you ever feel tired and sluggish, experience headaches, struggle to workout, or notice your urine is dark, drinking more water could help you feel better and lose weight faster.
If you do experience any of these symptoms consistently, especially once you start drinking more water, it is important you visit your doctor.
Drinking more water and taking PhenQ diet pills are 2 easy ways to improve your weight loss results. Both support a healthy, balanced diet and ensure you make the most of any workout.
]]>We all know that eating fewer calories is the key to weight loss, but what actually are these calories?
And how does counting the number of calories we consume help us maintain a healthy body weight?
Calories are a scientific unit of measurement relating to the energy stored within the food and drinks you consume. Our bodies need energy to perform every function, even sleeping, and we get this energy from food. The amount of calories contained within an item of food tells us how much fuel the food will provide to our bodies.
If you have ever filled up your car and been offered different options for your gas, you will know that some fuel is of a higher quality than others. The same goes for food. Some of the calories we consume come with many healthy nutrients such as vitamins and minerals.
These nutrients are also vital for our bodily processes and aid our body in carrying out the tasks that the calories fuel. A diet high in nutrient-dense foods will give us more energy, and it will improve our overall health.
On the other hand, some high-calorie foods are low in other nutrients. Without these nutrients, we can’t use the calories as efficiently, and our general health will be poorer. We are likely to feel sluggish, some bodily processes will slow down, and we physically won’t move as much, so we won’t use up as many calories. The calories which are used are stored as body fat, and they are often referred to as 'empty calories.’
Calories that come from healthy fats, complex carbohydrates and protein are more useful to our bodies compared with calories from foods high in saturated fat and refined sugar. So while our total caloric intake is an important measure, the types of foods we consume are just as important.
Read our blog post “Does healthy eating make you lose weight?” to find out what type of foods you should include in a healthy, balanced diet.
One of the toughest things about maintaining a healthy weight is figuring out how many calories you actually need.
Of course, there are national guides for adults - adult women should aim for 2,000 calories per day, and adult men should aim for 2,500, but these figures are very generalized.
Your age, sex, height, weight, daily activity, medical conditions, medication and genetics can all affect how many calories you burn each day. There are calculations you can do to work out a more accurate figure for how many calories you should eat per day to either maintain your current weight, lose weight or gain weight. We recommend starting out with one of these calculations and then weighing yourself and measuring your waist circumference (or other parts of your body) to check if the calculation is correct.
Here is a calculator which you can use to give you a good ideaof how many calories you should consume:
So, if you calculate that you need to eat 2,000 calories per day to lose one pound of body fat per week but aren’t seeing any changes after a few weeks, then you can try eating 1,800 instead. The vast majority of foods you buy in the supermarket have a nutrition facts label, this is where you will find the number of calories contained in that food or drink. For loose fruit and vegetables, however, you may have to look up the calories contained online.
In order to lose one pound of body fat, you have to burn 3,500 calories more than you consume - creating a calorie deficit. A general guide is to eat 500 fewer calories per day than you use. This way, you will lose a pound each week, which is a healthy and sustainable way to lose weight.
If you create a calorie deficit of much more than this, say 1,000 calories per day, you may lose more weight in the first couple of weeks, but long term, you can hinder your weight loss journey. Eating too few calories puts your body into starvation mode, at which point your body starts to slow your metabolism down, meaning you burn fewer calories, so your calorie deficit will reduce after a few days or weeks.
The other end of starvation mode is that when you do start to eat a normal diet again, your body stores most of it as fat instead of using it up as energy. This is because your body doesn’t know when it will next receive a good helping of this much-needed fuel, so it stores it up.
There are many people who are against calorie counting, but in our experience, losing weight without counting calories is tough.
For weight maintenance, however, sticking to a healthy diet and simply being mindful of calories (rather than counting them) will often suffice.
However, if you find that you are putting on weight even though you are eating a healthy balanced diet, then counting your calories can be a good way to help you maintain your current weight. If you want to prevent weight gain, ensure that the number of calories you burn is equal to the number of calories you consume. We can’t spend our whole life on a diet, after all!
While the calories consumed through food and drink are the most important thing when it comes to losing weight, there are a few things that you can do to encourage weight loss.
We all know that diet culture is a little toxic… and seeing calories as a bad thing is at the heart of this.
The word calorie is simply a measurement of the fuel we need to live our everyday lives. Too few calories can be just as bad for our health as too many calories.
For most, it is a lot easier to eat too many calories than too few. Many try all sorts of diets with no success or get so far and really struggle to lose that last 10 pounds.
If this is you, PhenQ has been hugely successful in helping people get over the final hurdle and achieve their dream body. This powerful formula works in 5 different ways - increasing energy levels; burning fat; reducing appetite; stopping fat production, and improving mood. It’s time to reach your body goals!
]]>Nearly a quarter of Americans skip breakfast every day, and there are a variety of reasons why people do this.
Some feel queasy in the morning and struggle to eat; others try to cut their calorie intake. Some drink a large coffee first thing which can reduce your appetite, others simply don't have the time.
As the saying goes, breakfast is the day's most important meal, but is that true?
And are all those who are skipping breakfast jeopardizing their weight loss goals?
Let’s look at the facts, does eating breakfast help with weight loss?
Eating a healthy, balanced breakfast has many benefits for your body and brain. You can feel some of these benefits right away, while some result from a daily dedication to starting your day with good nutrition.
On top of that, you will find it easier to maintain a healthy weight and reduce your risk of obesity and Type 2 Diabetes as your blood sugar levels will be better regulated.
You can reduce your risk of clogged arteries a life-threatening condition.
You are more likely to get a wider range of vitamins and minerals, meaning you will have better skin, hair and nails
Tempted to skip your morning meal to keep your calories low or so you can make it to work on time?
You might change your mind after finding out the impact this has on your body.
Hopefully, we have convinced you how vital eating breakfast is!
However, what you eat is just as important as when you eat. You should aim to have a good mix of carbohydrates, healthy fats and protein in every meal, and it’s great to include fruit and vegetables whenever you can. Here are some of our favorite choices for breakfast:
Assuming you use low-sugar, low-fat, high-quality ingredients, these breakfast options are all breakfast powerhouses. They will give you plenty of energy, help you concentrate all morning and give you the right balance of nutrients to keep cravings at bay.
If you are already eating a great breakfast but find you are still struggling with energy levels or mid-morning snacking, then taking a supplement alongside your breakfast is a winning combination.
Studies have shown that skipping breakfast has a negative impact on your health in several ways. One found that those who regularly skipped breakfast were at a higher risk of atherosclerosis (clogged arteries). This can lead to a heart attack or stroke.
Another found that skipping breakfast increases your likelihood of being obese. Even though you are eating more calories first thing in the morning, the metabolic benefit, paired with good blood sugar control, means that you'll find it easier to maintain a healthy body weight in the long run,
So if your goal is to lose weight and protect your long-term health, we always recommend a healthy breakfast.
This combined with five powerful weight loss pills in one - PhenQ is a recipe for slimming success!
]]>Do you feel like you are doing all the right things but you aren’t seeing any changes on the scales?
It can feel extremely demoralizing if you cook homemade meals, eat within your calorie allowance, and struggle to drop the pounds.
What is happening?
We all hit a wall at some point in our weight loss journey! It is normal, but it can be very frustrating, particularly when we are giving up our favorite treats.
So why do we struggle to lose weight even when we are eating healthy?
Firstly, it’s important to note how long it takes to lose weight under normal circumstances so that you can figure out if your expectations are off when it comes to timelines.
The time it takes to lose weight is different for everyone, and it will change throughout your weight loss journey.
Many people drop several pounds quickly when they first change their diet (although this is sometimes attributed to water retention) but most plateau out fairly quickly.
Those who start out at a heavier body weight often lose weight faster because the more you weigh, the more calories you burn, particularly during exercise. This means that the more you lose, the more you should expect your progress to slow down.
In order to lose weight healthily and sustainably, you should aim to lose 1-2 pounds per week. To lose 1 pound of fat, you have to burn 3,500 calories more than you consume. So to burn one pound in one week, you would have to eat 500 calories less than you burn every day of the week.
Yes, by increasing your calorie deficit, you will lose weight quicker at first, but it will be very hard to maintain. Over time, your body will adjust to the lower calorie intake, so you will burn fewer calories each day, meaning your deficit will shrink, and your weight loss will plateau. This can really hinder weight loss progress in the long run.
Having too few calories can also have a negative impact on your hormones, your menstrual cycle, your energy, mood, and immune system and usually lead to binge eating and yo-yo dieting, which could lead to weight gain in the long term. You will also lose muscle mass as well as losing fat.
So if you want to lose 10 pounds, give yourself at least ten to twelve weeks to do it.
Related content: How to lose weight fast: an experts guide
Diet, specifically how many calories you consume, is the most important factor in weight loss, but it is not the only factor.
Exercise, sleep and relaxation also have an impact…
The only way to lose weight is by eating less than you burn - your diet and exercise both affect this. However, if you significantly overeat, it is impossible to out-train this with exercise. So your diet should be your number one priority.
That being said, you could eat healthy but eat too much food. Generally speaking, women should eat around 2000 calories per day, and men 2500 - however, this will be impacted by your weight, body composition and
Getting plenty of sleep is vital, too; a lack of sleep can cause sugar cravings and a lack of energy and motivation, making you less likely to make good choices about your food. It can also prevent you from exercising or reduce the effectiveness of your workouts.
Another thing to consider is your stress levels. When we are stressed, we produce the hormone cortisol, which encourages our body to store belly fat.
There are so many rules, recommendations and fads out there when it comes to dieting, but in reality, there are a few basic things that you need to remember:
If you have really been focusing on your weight loss efforts, but can’t seem to lose weight, then the first step is to really examine your diet.
Make sure that you are correctly counting all of the calories you are eating and drinking; cooking oil, milk in your coffee, salad dressing and sauces all need to be included.
You can eat only healthy foods, but you will still gain weight if you consume too many calories.
Here are some other things you can try:
Most importantly, remember to be kind to yourself, celebrate the little wins and forgive yourself when you slip up. Losing weight and keeping the weight off takes time and consistency, so don’t expect results in a fortnight.
Eating a calorie-controlled diet with lots of protein and fruit and veg, exercising (walking counts!), getting enough rest and reducing your stress levels are all important parts of your weight loss journey.
A weight loss supplement can also help you along the way.
So what does PhenQ do?
Its craving-busting ingredients can keep you from reaching for those fries; it gives you more energy to bust out a workout; it fires up fat burn; it improves your mood and keeps you motivated.
Let us help you drop the pounds!
]]>The 80-20 method is simple: 80% of your food should be healthy and nutritious, and the other 20% can be less healthy.
This is one of the reasons why it is such a popular diet and one of the secrets to its success.
The reason people use the 80-20 diet all comes down to motivation and sustainability. A very strict diet with ‘no fun’ is extremely hard to maintain over a long period.
People often slip up a few times and then give up because they feel they’ve failed. Leaving yourself space to eat some unhealthy foods reduces your risk of giving in to cravings or binge eating, and because the diet is more enjoyable, it's easy to stick to.
So is the 80 20 a healthy diet, and does it really help you with weight loss?
Less of a diet and more of a guideline for eating.
It’s simply this…
Eat well 80% of the time, and the other 20% of the time can be cheat time.
It’s a good way to order your lifestyle to ensure that it’s sustainable, keeping you healthy the majority of the time while allowing you a little leeway to enjoy life.
This diet plan has many benefits, making it attractive to those trying to lose weight.
Sounds easy, right?
Well, as you know by now, it’s never that simple! There are a few reasons why you may struggle to lose weight using the 80 20 diet, along
As long as you burn more calories than you eat, you will still lose weight, and this is possible on the 80-20 diet. However, the traditional 80-20 diet doesn’t include calorie counting, which is why it is so easy to overeat.
The 80-20 diet is more suitable for long-term maintenance of a healthy weight. In order to lose weight, you will usually have to count your calories or follow a diet plan for a period of time.
You could, however, use the principle of calorie counting. Eating 2,000 calories per day means you can have 400 ‘unhealthy’ calories. So perhaps a chocolate bar and one can of soda. The other 1,600 calories should come from filling, nutritious foods that will supply you with lots of energy.
When following the 80-20 diet, 80% of your eating plan should consist of lots of fruit and vegetables, whole grains, plenty of lean protein, healthy fats and foods low in sugar and saturated fat. There is a focus on whole foods to ensure that you have a highly nutritious diet 80% of the time. Some great examples include:
Home-made meals are the best way to ensure you keep your calorie intake low - dining out, takeaways and store-bought ready meals often add extra cream, milk and sugar to their dishes. But we know finding the time to cook is tough!
So check out our articles on “The best healthy 30-minute meal ideas” and “The best Instant Pot recipes to prep in under 30 mins.”
Eating healthy foods and maintaining a calorie-controlled diet is the most important thing when it comes to losing weight. However, you have to look at the whole picture to give you the best chance for success:
The 80-20 method is a great tool to help you maintain healthy eating habits and a well-rounded, balanced, sustainable, easy-to-follow diet. You don’t have to cut out any of your favorite foods, so you can still enjoy eating and drinking!
However, it does need to coincide with limiting your calories, which can be tough.
One of the things you can do to make this easier is to invest in an all-natural, powerful diet supplement.
PhenQ is an amazing 5-in-1 pill that burns fat, slows fat production, suppresses your appetite, improves your mood and gives you more energy. If you are doing all the right things but not getting the desired results, give PhenQ a try!
]]>Most of these foods have other health benefits too such as improving heart health, keeping blood sugar levels low, and improving cardiovascular health.
There are several mechanisms by which foods can help you lose weight. First, we are going to look at the different fat-burning compounds contained within foods, and then we will give examples of the top fat-burning foods.
There are various ways in which foods can help you burn fat. Protein keeps you feeling fuller for longer, and your body burns more calories digesting protein than carbs. Protein also helps you build muscle. Those with a higher muscle mass burn fat faster, reducing body fat. Protein is vital for improving your overall body composition.
Some foods and drinks speed up your metabolism - many use caffeine to help aid weight loss. Spicy foods have a similar effect.
Foods with a high water content take up more room in your stomach with fewer calories, helping prevent weight gain.
Omega-3 fatty acids are healthy fats that can help you lose fat by boosting the effects of exercise and speeding up your metabolism.
So now you know what types of compounds can help you burn fat, here are some great examples of where to find them.
Greek yogurt is one of the very best fat-burning foods you can eat. It is high in protein so keeps you feeling fuller for longer and it contains conjugated linoleic acid, a chemical that speeds up fat burning. Full-fat Greek yogurt also helps you keep both your blood pressure and your cholesterol low while reducing your risk of heart disease.
Apple cider vinegar has been used for generations as an appetite suppressant and general health supplement. It is usually taken before meals to help reduce the number of calories you consume.
However, it is important to use apple cider vinegar safely and carefully. First up, don’t drink it straight! It needs to be mixed into water, or the acid could burn your throat. You should also stick to a maximum of two teaspoons per day spread over at least two sittings (so don’t drink more than one tablespoon at a time).
Oily fish such as salmon, mackerel, tuna and sardines are powerhouses when it comes to weight loss. Low in calories, high in protein and great for keeping your stomach satisfied.
Their real superpower lies in their Omega-3 fatty acids, which reduce cortisol production - the stress hormone that increases belly fat production. Oily fish also protect you against a long list of diseases, including arthritis, heart disease, dementia, cancer and asthma.
Fish also contains L-Carnitine, which helps turn fat stores into energy, helping you break down and improving your workouts.
Burning hot and burning fat! Chili peppers contain a chemical called capsaicin, which promotes weight loss in two ways; it curbs appetite and speeds up your metabolism. It has been shown to fight against metabolic slowdown, which can occur when we reduce our calorie intake.
Chocolate for weight loss?
We are in!
Dark chocolate can reduce hunger and calorie intake when eaten before a meal. It is also full of antioxidants and magnesium, which have a number of health benefits.
You do have to be careful with this one. Some dark chocolates are high in fat and added sugar, so here are a few rules to follow:
Stick to 28 grams per day (a couple of squares in a large bar) and choose only high-quality chocolate that is at least 70% cocoa.
Green tea is a popular weight loss tool, and green tea extract is found in many supplements. The effect can vary from person to person, and the more you drink (within reason!), the greater the effect - 2-4 cups per day if you can. Green tea is an excellent source of the antioxidant Epigallocatechin Gallate which has been shown to specifically target belly fat.
It also contains some caffeine.
Nuts are full of fiber and protei, which is great for ensuring you feel full and preventing further snacking. Nuts are also a great source of appetite-curbing, metabolism-boosting Chromium.
Nuts are high in calories and fat, so they must be eaten in moderation. Almonds have the best protein-to-fat ratio.
How great is that first-morning coffee?
It gets you firing on all cylinders! Metabolism included. The caffeine in coffee can reduce your appetite for a few hours after drinking it.
There are so many great, healthy foods on this list that can increase fat burning, fight against belly fat and support our weight loss goals. However, it can be tough to include all of these in your diet regularly. Who has the time to make a coffee and four cups of green tea every day??
If you are struggling to include all of these fat-burning foods in your diet, there is a supplement that contains many of their fat-burning ingredients.
PhenQ provides a fantastic range of compounds in just one pill:
PhenQ also contains Nopal Cactus, which helps you feel full and reduces calorie absorption by binding to the fats in the foods you eat and moving them right through your digestive system. Give it a try and enjoy its fat-burning power!
]]>What are the biggest challenges to eating healthy?
Hunger, cravings and time!
Time is something we are all short on - especially if you’ve got a job, and a family with different dietary needs pulling you in multiple directions.
Having some healthy, filling and delicious recipes that you can whip up quickly can save your diet. Read on for some of our favorite 30-minute healthy meals.
Eating a healthy diet makes hitting your weight loss goals infinitely more achievable. Nutritious healthy meals keep you feeling full, give you more energy, help you sleep better, support hormone regulation and keep cravings at bay.
Cooking healthy meals also protects the long-term health of your whole family. Everything from heart health to hair health is affected by what we eat. The key is to be able to fit this in around work; school runs, and your social life!
We have compiled a list of midweek go-to’s that are easy to make, don’t have too many ingredients and are full of goodness!
Fish is such an important element of a healthy diet, and salmon, in particular, is a real superfood. Packed full of Omega 3, antioxidants, zinc, potassium, as well as lots of B vitamins, it is something we should all be purchasing on our weekly grocery trip.
The problem? Most kids (and some adults) aren't huge fans. However, mixing salmon up in a tasty stir-fry dish makes it much more palatable, and it’s really easy. We have recommended some specific vegetables below, but really, you can use any that the entire family will actually eat! Frozen veg works too. This healthy dinner recipe is perfect for your busiest nights.
Serves 4
Calories: 351 kcal per serving
Time: 30 minutes
Ingredients:
Method:
Step 1: Weigh 320 grams of brown rice (80g per person) and cook as per packet instructions (this usually takes 25-30 mins)
Step 2: While the rice is cooking, roughly chop up your carrots, peppers and finely chop your chili (if using). Remove the salmon skin and chop it into cubes.
Step 3: Heat oil in a large wok or frying pan and place your salmon cubes into the wok at medium-high heat. Sprinkle your sesame seeds over the salmon and stir often. Cook the salmon for around 5-7 minutes or until it is nearly cooked.
Step 4: Add in your vegetables and chili and cook for a further 3-4 minutes.
Step 5: Add in the soy sauce and sweet chili sauce and cook for a further 2 minutes.
Step 6: Mix your brown rice into the pan, and you are ready to serve!
Bacon in a healthy meal? Yep! Bacon is a great source of protein so it's great to include it in your diet in a limited way. We love this spicy healthy recipe; it's the perfect easy weeknight dinner and a complete meal.
Serves 4
Calories: 437 kcal per serving
Time: 30 minutes
Ingredients:
Method:
Step 1: Chop your aubergine into cubes, your bacon into small strips, and finely chop your chili and garlic.
Step 2: Heat oil in a large pan and fry the aubergine until it is (for around 8 minutes), next add the bacon fry until it is nearly cooked through.
Step 3: Throw in your garlic and chili and fry for one minute.
Step 5: Add in the chopped tomatoes and cook for 10 minutes while boiling your pasta. Then serve!
Feeling like a yummy, light, Mediterranean-style dish that really fills you up? Then try this classic chicken stew! This one takes slightly more than 30 minutes… but it can be left to simmer away for 20 minutes while you get on with something else. This homemade dinner is a delicious meal full of fresh flavors and healthy ingredients.
Serves 4
Calories: 329 kcal per serving
Time: 40 minutes
Ingredients:
Method:
Step 1: Finely chop your onion and garlic and chop your pepper into large chunks.
Step 2: Heat oil in a large pan and fry the onion for 5 minutes or until soft.
Step 3: While the onion is cooking, toast your flaked almonds in the grill under a low heat. Keep a close eye on them as they burn easily!
Step 4: Add in your chicken thighs and brown them on all sides.
Step 5: Add in your garlic, pepper and sprinkle in the cayenne pepper for 3 minutes. Season to taste.
Step 6: Add in the lemon juice and fry for a further one minute before adding in the chicken stock. Bring to the boil and then simmer for 20-25 minutes.
Step 7: Add the almonds and olives to the stew and serve with crusty bread or rice.
Sticking to a healthy diet can be a real challenge, even when you have a great list of healthy dinner recipes.
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Eating healthily when you have little time and a tight budget can be a nightmare!
By Wednesday, most of us have already had a couple of pizzas or ready meals just because it’s all we have the time or energy for, especially when you through kids and multiple meals into the mix.
That is until we purchase an Instant Pot, the saviour of our weeknights!
However, they can take a little getting used to, and some recipes seem to be more gourmet than instant!
So we’ve chosen our three favourite recipes that are quick, easy and low cost. Let’s tuck in!
Ensuring you maintain a healthy diet is vital in supporting your long-term health. Eating healthily helps prevent you from becoming overweight or obese, which can lead to further health complications.
Ensuring you eat plenty of protein, fruit and veg while avoiding too much sugar is the best way to safeguard yourself against a whole host of illnesses, including heart disease and type 2 diabetes. A healthy diet even helps reduce your risk of cancer.
In the short term, a healthy diet gives you more energy and helps you feel great!
The problem?
Finding the time to prepare nutritious meals. Weeknight meals can be particularly difficult; who has the time to spend 90 minutes cooking on a Monday night??
It can be easy to fall into bad habits… but there is a solution.
The Instant Pot electric pressure cooker is a great tool to help you cook easy, healthy meals for you, and your family. Most of the Instant Pot meals can be prepped in under 30 minutes, some are much quicker! There are so many great recipes to choose from, and it can be as easy as chopping up the ingredients and throwing them in the pot. Below are some delicious meals for you to try.
Pressure cooking with your new Instant Pot can take a bit of getting used to. So we recommend starting out simple. Here are three great recipes that only require a few ingredients, minimal prep time and amazing taste.
This delicious recipe is so easy to make! It is naturally gluten-free, dairy-free and low-carb, so it suits many dietary requirements. It has only a few ingredients meaning it's cheap and super quick to prepare this tasty, hearty meal.
Serves 4
Ingredients:
Step 1: Season the chicken breasts with salt and vinegar, garlic, sugar and the mixed herbs (or oregano, basil and thyme.)
Step 2: Place the chicken into your Instant Pot and pour in the chicken stock. Put on the lid and close the vent.
Step 3: Cook fresh chicken for 10 minutes or frozen chicken for 15 minutes. Open the vent carefully to release the pressure and check that the internal temperature of the chicken is 165°.
And voila! Easy as that. We recommend adding some microwavable brown rice - healthy and easy!
There are plenty of vegetables and protein in this super healthy meal.
Serves 4
Ingredients:
Option to add a few red pepper flakes (if you like it spicy!)
Step 1: Cook the rice in boiling water or use microwavable rice if you don’t have much time
Step 2: Combine the rice, raw ground beef, half of the cheese, onion, spices and tomatoes in a large bowl
Step 3: Cut off just the top of the peppers and remove the seeds
Step 4: Put a cup of water into your Instant Pot and then place the trivet inside.
Step 5: Put the peppers into the Instant Pot and fill them to the brim with your rice mixture
Step 6: Cover with the lid and cook for 10 minutes (some Instant Pots may need longer to cook the beef)
Step 7: Open the steam release on the Instant Pot and sprinkle on the remaining cheese, give it a couple of minutes to melt before serving up this delicious healthy dinner!
A vegetarian and vegan-friendly Instant Pot meal, this recipe has a longer cook time, but the prep time is just as quick!
Serves 8 (great for meal prep)
Ingredients
Step 1: Rinse and drain the beans
Step 2: Finely chop the onion, garlic carrot and chili pepper
Step 3: Turn on ‘sauté’ on your Instant Pot and once it reads 'hot', add some oil and the onions and sauté them for 2 minutes.
Step 4: Add the chili, garlic and spices to the Instant Pot and sauté, followed by five cups of water.
Step 5: Change from sauté back to standard mode and add your beans. Cook on high for 30 minutes and let the pressure release naturally for a further 20 minutes.
Step 5: Check to see if the beans are tender, if not cook for another 10 minutes.
Step 6: Serve with lime wedges and rice.
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]]>Grills nationwide are uncovered post-winter season, ready for a summer full of cookouts.
And while nothing is better than getting friends and family together for food in your yard, if you are on a weight loss journey, it can be a trigger that pushes you off the wagon.
While we’re all for you enjoying family celebrations, we also want to help you reach those weight loss goals. That’s why we’re sharing some of our favorite, delicious, low-calorie Memorial Day cookout swaps and tips and hints to stay on track toward your goals.
But before we kick things off, now is a good time to remind you that health isn’t just about eating well 100% of the time.
Community and connection all contribute to your overall health, so don’t stress yourself out over eating perfectly at family gatherings.
However, with some of these delicious swaps, your friends and family won’t even notice that you’re swapping out the naughtier treats for ones that help you reach your goals.
Grilling food is a healthy way to cook, so cutting out loads of food from your celebrations will be unnecessary. Plus, try to go easy on sauces and condiments, as this can add on some hidden calories, but otherwise, you will eat a lot of the food.
But otherwise, try to swap out some of these options for a healthier Memorial Day cookout.
Hamburgers are the staple of any grill and cookout, and they can be pretty healthy on their own.
However, switch out the burgers for meat skewers for a healthier option. You can choose whatever meat you fancy, but something lean such as chicken or turkey works well, or even shellfish such as prawns.
Peppering the skewers with veggies allows you to get some of your five-a-day in and fill you up with fiber and nutrients.
Top tip: add two veggies for every piece of meat you add to fill up without overeating on calories.
If you want to stick with burgers, then you can swap out the beef for leaner meat such as turkey, tuna or venison, or you can switch out the bread for a lettuce bun. Just beware of the toppings, sauces and condiments, as these can add a lot of calories without you realizing it.
Again, hot dogs are a staple at a cookout, but processed meats aren’t great if you are trying to eat healthy.
We recommend swapping out the hot dogs for sausages made of learner meats such as chicken or turkey link sausages. If you don’t want to make your own sausages, then check out your local grocery store for fresh, ground meat sausages.
Again, take it easy on the condiments to avoid additional hidden calories and sugar,
Top tip: if you want toppings, then make your own i.e., salsa
Fried chicken wings are a crowd-pleaser, but they’ll push you way over your calorie budget for the day.
There is no need to abandon the wings altogether, just swap out the cooking style and grill them instead of frying them.
Create a homemade sauce to marinade your wings in so that you know what is in them, rather than using a sugar-filled store-bought sauce.
Potato salad is a great cookout side, but the mayonnaise makes it a heavier option that might hinder your diet.
Instead, we recommend sticking to the potatoes but swapping out regular ones for sweet potatoes and serving them with healthy toppings.
We recommend topping them with veggies, including peppers, onions, tomatoes, black beans, and jalapenos - then sprinkle on a little cheese and spices.
Beer might be the classic cookout drink, but if you are on a weight loss journey, then it’s one of the highest-calorie alcoholic drinks you can consume.
If you really love the taste of beer, a “light” beer option is fine for one or two, but we don’t recommend sticking to it all day and night.
If you are going to drink alcohol, then a lighter option might begin or vodka and tonic or prosecco.
But, if you can avoid it, then switching to non-alcoholic, no-sugar drinks will be the best option.
So, apart from swapping out some of the classic cookout dishes for more low-calorie alternatives, there are other steps you can take to ensure you don’t blow your diet over Memorial Day.
Are you hungry, or are you just thirsty?
We’re not in any way suggesting that you drink water instead of eating - if you are hungry, then eat.
But if you don’t stay hydrated, you might eat more food. That’s because when the stomach is full, it sends signals to the brain to let it know, and filling up on water can do this.
Make sure you’ve got lots of water for your cookout so you don’t reach for food when you need water.
Make it a little more exciting by making up some jugs of water and adding a selection of different fruits - delicious and refreshing and stopping you from overeating unnecessarily.
If you’re trying to lose weight, you need to eat fewer calories than you burn; for most women, this is around 2000 calories per day.
So in many cases, it’s not what you eat during celebrations but how much you eat. And so, it’s worth noting how much you are consuming at your memorial day cookout.
Try not to overload your plate with everything possible, and don’t go back for seconds if you can avoid it. This will help control calorie intake and help keep you on track for your goals.
Exercise comes in many forms! It doesn’t have to mean hitting the gym or pounding the pavement for hours on end.
Any movement works, and a yard party is a perfect time to get some movement in, especially if you’ve got energetic kids around.
While waiting for the grill to fire up, why not throw a ball, set up an obstacle course or challenge someone to a race?
It’s a great time to get in some cardio and burn off some energy. The great news is this means you can eat a little more guilt-free.
Remember! Life is for living, and completely denying yourself is not a sustainable weight loss strategy - it will likely lead to a complete blowout. So let yourself enjoy occasions with your family, even when they center around food.
Just remember not to overdo it completely. And if you do, start the next day with a fresh mindset and get back on your diet and exercise plan to continue towards your goals.
If you need help suppressing your appetite daily and need to boost your metabolism, then PhenQ can help. You can check out more about PhenQ here and see if it’s right for you and your weight loss journey.
]]>TikTok is home to many new food fads and recipes from all over the world. The video-based social media app has given rise to popular food trends, celebrity diets, and exciting food combination ideas.
If you’re into the healthy eating, fitness and well-being side of TikTok, you may have seen the raw carrot salad (#rawcarrotsalad), with the hashtag gaining over 33 million views and counting.
The highly-favored raw carrot salad, which is said to help balance hormones and offers a plethora of health benefits, has been pushed toward women who struggle with hormonal issues.
But does it really work?
And will it actually help balance your hormones?
While a bowl of raw carrots peeled in a ribbon-like structure may not sound like a delicious thing to eat, it's a highly nutritious salad packed with many vitamins and minerals.
But does it really ring true to its hormonal benefits for women, and are the claims true?
Here’s everything you need to know about the raw carrot salad, according to nutrition-based health experts.
Dr. Ray Peat developed the raw carrot salad – a biologist specializing in hormone physiology. The raw carrot salad has been promoted to support hormonal balance.
Raw carrots contain a unique fiber that gels to endotoxins and excess estrogen and then safely eliminates them from the body, Dr. Peat claims.
Simply put, the raw carrot salad is a dish made with raw carrots peeled, grated, or shredded into small pieces. It is typically mixed with other ingredients, such as chopped onions, raisins, lemon juice, olive oil, salt, and pepper, and can be served as a side dish or as a light meal.
The raw carrot salad is a popular dish in many cuisines around the world and is known for its crunchy texture and sweet, earthy flavor. It is also a nutritious dish, as carrots are a good source of fiber, vitamins, and minerals, such as vitamin A, potassium, and calcium.
According to Dr. Peat’s research, he discovered that when his female patients consumed a raw carrot salad once or twice daily, they experienced several benefits;
Some additional benefits Dr. eat claims the raw carrot salad promotes are reducing; PMS, period pain, metabolic stress, headaches/migraines, anxiety/depression, bloat/breast tenderness, skin rashes/acne and fatigue/brain fog.
Raw carrots contain a unique fiber that effectively binds to excess estrogen in our intestines and helps the body safely eliminate it via our bowels, helping to reduce uncomfortable menstrual cycle symptoms.
The raw carrot salad offers a range of health benefits due to the high nutritional content of carrots and other ingredients typically included in the dish. Here are some potential benefits:
Raw carrots are high in fiber, which can promote healthy digestion by supporting regular bowel movements and preventing constipation.
Carrots are a good source of antioxidants, such as beta-carotene and vitamin C, which can protect against cellular damage and reduce inflammation in the body.
Vitamin A, which is abundant in carrots, is important for maintaining a healthy immune system and may help protect against infections and diseases.
The vitamin A and other antioxidants found in carrots may help protect the skin from sun damage and support healthy skin cell growth.
Raw carrot salad is a low-calorie food that can help support weight loss or weight management goals while still providing important nutrients.
Overall, incorporating raw carrot salad into your diet can be a tasty and nutritious way to support overall health and wellness.
Raw carrots are packed with nutrients that can contribute to a healthy balanced diet, which supports hormonal health overall. Adding the raw carrot salad won’t hurt, but there is still a lack of research on whether it is as impactful on your hormones as the viral TikTok claim.
Many videos on the platform suggest that eating this raw carrot salad every day will be life-changing for every woman and improve their hormonal balance. However, the claims have not been formally backed up with hard evidence.
There is no scientific evidence to support the claim that raw carrot salad can balance hormones in humans.
While carrots are a healthy food rich in vitamins and minerals, including vitamin A, which is essential for hormonal health, there is no specific nutrient in carrots that have been shown to directly affect hormone levels.
The hormone-related health benefits of carrots may have to do with their fiber content. Since carrots are high in fiber, they can help support and improve gut health, indirectly aiding hormonal balance.
Genetic factors, stress, poor diet, and certain medical conditions can cause hormonal imbalances. While eating a balanced diet that includes a variety of nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins can support overall health and hormonal balance, no one food or diet can single-handedly balance hormones.
Several factors can contribute to hormonal imbalances in both men and women. Here are some of the main causes:
Related content; How to improve gut health
While raw carrot salad can offer many health benefits, there are a few downsides to keep in mind:
Raw vegetables, including carrots, can sometimes be contaminated with harmful bacteria, such as E. coli or Salmonella. It is important to thoroughly wash and sanitize all vegetables before preparing them and to handle them with clean hands and utensils.
Some people may experience digestive discomfort, such as bloating or gas when eating raw vegetables like carrots. This is due to the high fiber content in carrots and other ingredients commonly used in raw salads.
While carrots are a good source of many nutrients, some are better absorbed when cooked. For example, the beta-carotene in carrots is more easily absorbed by the body when the carrots are cooked or pureed.
Carrots are a relatively high-sugar vegetable, and some people may need to limit their sugar intake for health reasons.
Overall, raw carrot salad can be a healthy and delicious addition to a balanced diet. Still, it's important to be mindful of any potential downsides and to incorporate a variety of other fruits and vegetables into your meals as well.
There is nothing complicated about making a raw carrot salad. In fact, it only takes about 2-5 minutes to prepare. Here is a simple recipe for raw carrot salad:
Instructions:
|
Serve chilled or at room temperature.
Note: You can add other ingredients like raisins, nuts, or seeds to add more flavor and texture to the salad. Enjoy!
According to Dr. Peat and other health experts on TikTok, it’s essential to consume the raw carrot salad consistently, i.e., daily.
The popular salad works best on an empty stomach to help with gastrointestinal absorption.
Whether or not raw carrot salad is worth eating depends on your taste preferences and dietary goals.
Raw carrot salad can be a healthy and nutritious addition to a balanced diet. Carrots are a good source of fiber, vitamins A and C, potassium, and other nutrients. And raw carrots also have a satisfying crunch and slightly sweet taste that many people enjoy.
However, if you don't enjoy the taste or texture of raw carrots or have difficulty digesting raw vegetables, then raw carrot salad may not be worth eating for you. Additionally, if you are following a specific diet restricting certain foods or food groups, you may need to consider whether raw carrot salad fits your dietary guidelines.
While there may be several health benefits to the raw carrot salad, insufficient evidence suggests that it directly tackles hormonal and gut issues.
It's important to note that hormonal imbalances can be complex and have multiple contributing factors. If you suspect a hormonal imbalance, it's best to speak with a healthcare professional who can help identify the underlying cause and develop an appropriate treatment plan.
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]]>And no holiday says chocolate and candy, quite like Easter.
It is important that you don’t worry too much, and let yourself enjoy the celebrations. They only come around once a year, and stressing about it will only impact your health and weight in the long run.
But if you’re trying to lose weight, then the task of staying on track can feel daunting, especially when the celebrations are centered around food like Easter.
But there are some simple swaps and tricks that you can use to ensure that you don’t fall too far off the bandwagon and still enjoy the holiday celebrations.
We’re sharing some of our favorite swaps and tips for staying on the healthy track over Easter.
We’re not fans of cutting every vice out - there are ways to enjoy holidays (and life in general) without completely depriving yourself of joy.
That being said, it’s important to be mindful of what you eat, and if you are trying to be strict there are plenty of simple swaps that you can make over Easter to ensure that you enjoy your time, without overdoing it.
If you are getting your own chocolate egg (and not just snacking on the kids), then it’s best to opt for a dark chocolate egg. A dairy milk Easter egg can have around 1800 calories, while the dark chocolate equivalent has around 1100 calories on average.
Yikes! That’s a lot of calories in one go.
But the good news is that not only does dark chocolate have a lot fewer calories, but it’s also hard to overindulge and eat more than a little in one go. So it will help you keep your portion sizes low.
If you don’t like dark chocolate then get a smaller chocolate egg, or share it with someone.
From Cadbury cream eggs to Easter jelly beans and peeps marshmallows, there is a lot of candy that goes hand in hand with Easter.
Again, these snacks are easy to overconsume. You might think you are just having a little, but all these add up.
A good way to combat this is to do some home baking, substituting high-calorie ingredients for lower healthy ones.
This way you’ll get your sweet-treat fix, and have a clear boundary on a portion size (rather than a whole pack).
It also plays into the celebration element, and you can make the baking a family affair - just another way to spend some time with loved ones and make the eating experience more mindful.
Easter dinner in itself is pretty healthy and nutritious, with meat, potatoes and veggies galore. So there is no reason why you shouldn’t be able to enjoy the meal without guilt.
Just be mindful of portion sizes, and don’t load your plate up with too many extra helpings and you should be fine.
Related content: Top tips for better portion control for weight loss
Easter weekend encapsulates a few days, so one day of bad eating can quickly spiral into a few days and then a week if you’re not careful. Getting back on the bandwagon can be tough, so it’s best to not fall off in the first place.
If you’re celebrating with the family then let yourself enjoy it, but don’t let it slip into multiple days.
Try and be strict with your eating in the days leading up to it, and get right back on it the next day. One day of indulgence isn’t going to set you back - just don’t let it become more.
It’s easy to overindulge and eat your Easter egg all in one go, but when would you ever eat that much chocolate in one go under normal circumstances?
The answer to that is probably never…
So, why make Easter any different?
Let yourself enjoy the chocolate and other Easter snacks and meals, but don’t eat more than you usually would in one go.
It’s also easy to eat a couple of bits of the kid's Easter eggs and think you aren’t consuming many calories, but all those little bites can add up.
On average an easter egg has around 1000 calories, so even eating a bit of these can push your calorie intake up significantly.
Related content: Top tips for better portion control for weight loss
So, there you have some tips for eating more healthily over the Easter holidays.
And remember - there is nothing wrong with enjoying a bit of chocolate and indulgence over the holidays. In fact, we encourage it - there is no point in being so rigid with your plans that you don’t enjoy life.
The main thing to ensure is that you eat mindfully, rather than snacking aimlessly, pushing up your calorie intake. Don’t eat for the sake of it, and try and make healthy choices where you can.
But it’s a time for celebration and family, and it only happens once a year. So be sensible, but don’t let your eating impact the joy of making memories.
If you want some help on the days around Easter, then a weight loss supplement such as PhenQ can help curb cravings and boost weight loss progress.
]]>Expensive food tends to come in big pre-packaged cartons, so keeping it simple and taking it down to the basics could play to your advantage.
Some nutritious food is a bit pricey, but it’s not always the case. Let’s get down to the nitty-gritty and help you stay on course, even with a limited budget.
Making a shopping list means planning your meals ahead of time, and you should always set some time aside to prepare your meals a few days in advance. When it comes to saving money, planning is essential and should be a priority, as it will mean you’ll resist the temptation to grab food on the go.
Once you’ve decided on your weekly meals, check to see what you already have in your cupboards so you don’t purchase items you already have. Be specific about what you want to buy. Sticking to the list and not diversifying if you’re on a budget is essential.
Stick to healthy, non-processed food and ingredients; these tend to be found on the outer edges of a supermarket rather than in the middle. One way to make a healthy list is to start by listing all the fruit and vegetables you’re looking to purchase and work around that. Some apps, including calorie counters, can help you with your weekly shopping lists.
This cannot be stressed strongly enough. We’ve all done it before, and we know what happens. You walk into the shop and buy twice as much as you intended; worse still, it’s unhealthy.
If you have a shopping list with you, it tends to get ignored as you start filling your basket with the things you crave most right at that moment. Unless you have incredible willpower, you will likely reach for food containing the wrong nutrients and possibly more expensive too.
This is a rare moment where snacks are your friends, so reaching for a yogurt or bag of nuts before entering a store it a brilliant tactical move.
Not only is it usually cheaper to cook at home, but you can also control exactly how many calories are in your meal and ensure you are consuming healthy foods. Eating out is a treat, but if you’re on a budget, this could have a knock-on effect on what you have left to spend on the remainder of your weekly meals.
When you’re looking to reel in your food spending, eating at home should always come before takeaways, convenience food or eating in a restaurant.
Cooking too much means there are leftovers, which can be used for lunches the next day or meals for later in the week. Try not to waste food, as you are simply throwing money away.
Deliberately cooking a large meal to save half for another meal will save you time too. If you have leftover meat or veg, think about how they could be reused in stews, stir-fries or salads. Having a meal prepared and ready will also help you to resist the temptation of ordering food or picking up convenience food at the last minute.
If you’re shopping in a big store, you’ll likely find the supermarket’s “own brand” of a particular product. Although they don’t have your favorite brands’ “feel good” factor, these are generally the cheapest option.
The one proviso we would state is that it’s always best to check to make sure the supermarket’s brand doesn’t contain more calories than your other brand. While we’re looking to save money, we still want to eat healthily and don’t want our health to suffer at the hands of our budget.
Many people avoid the frozen section of a supermarket due to the high volume of processed ready meals, but there are some healthier foods in this section that shouldn’t be overlooked.
This includes frozen fruits and vegetables, which are usually much cheaper if bought frozen. Frozen fruit is great for adding to smoothies and as a low-calorie sweet snack, and as you’ll only remove it from the freezer as you need it, your stock will last longer.
Pre-package-ready meals are convenient, but if you’re setting time aside each week to plan healthier meals, these should be unnecessary. Convenience meals tend to be packed with the wrong nutrients and are usually more expensive.
Buy whole foods whenever possible to ensure you aren’t skimping on your dietary needs and overspending into the bargain. For example, whole grains, like brown rice and oats, are cheaper per serving than most processed cereals. You can also buy essential ingredients in bulk, leading to additional savings.
Two-for-one deals and slashed prices mean extra savings, though don’t buy anything if you are unlikely to consume it.
Keep an eye out for any items for sale which you regularly use and that you can stock up on, especially those which you can freeze and take out as you need them, thus reducing your food waste.
Look out for coupons for products you know you’ll use. Using coupons for items you do not intend to eat will be a complete waste of money and will defeat the purpose.
Concentrate on the nutrient-rich food and things you can buy in bulk and stock up on. Also, swipe your points card at the checkout each time for current and future savings.
Meat can be costly, especially if you’re used to eating it every day, so why not try to vary your diet without skimping on the essentials?
Try to change your diet for a few days without being carnivorous and make meals based on eggs, dairy products, grains, nuts and seeds.
Eating healthily on a budget is all about planning. Once you get into the routines of knowing which meals you want to prepare, it’ll become much more manageable and having meals ready to eat in your home, rather than from a takeaway, is a much healthier and more cost-effective option.
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]]>If you’re looking for a new fasting style or just want to try a new diet method – we’ve got you covered. Maybe you’ve been looking at a wide range of diets and fasting techniques, and you want a simple, less restrictive yet, effective way to improve your health and lose weight. The popular 16/8 intermittent fasting technique might be the one for you.
Here’s a beginner's guide on what 16/8 intermittent fasting is, how to do it and the pros and cons.
Intermittent fasting has become an increasingly popular fasting method. The premise of the fast is to go for extended periods without eating. This is followed by a period where you would eat normally.
Simply put, intermittent fasting is an eating pattern where people limit their food consumption to certain hours of the day in order to achieve health and lifestyle goals.
The fasting style tends to mirror traditional eating patterns. Scientifically, it works by extending the period your body has burned through the calories consumed during your last meal and begins burning fat.
But, before we get into 16/8 intermittent fasting and how to do it, let’s delve into what fasting actually is.
So what is fasting, in general terms?
Fasting can be defined as one abstaining from food, drink or both. People often fast for health, ritualistic, religious, or ethical purposes.
The abstention from food, drink or both can range from being; complete or partial and/or an extended period or a short duration.
Simply put, fasting requires you to stop eating, drinking or both, completely or almost completely, for a stretch of time. A typical fast usually lasts from 12 to 24 hours, but there is a range of fasting techniques that have become more popular over the years.
With some fasting plans, you may be allowed water, tea, coffee or even a small amount of food during the “fasting period.”
People have practiced fasting for thousands of years, which has a major significance to culture and tradition in many religions and communities worldwide. While there are more ancient and traditional ways to fast, there are now various ways to fast in this new age.
Fasting has been promoted by physicians, healthcare professionals, cultural leaders and groups to benefit the mind, body, soul and spirit. The practice has allowed individuals to express social, ethical, or political stances and personally contribute to what they believe in.
The practice of fasting came naturally to our ancestors, not out of choice, but due to their being less amounts of food and not being able to eat as frequently. They would have only eaten when they searched and could find food by hunting or foraging.
However, we live in a time when food production has evolved on a mass scale, giving many people a wide variety of food options with a vast amount made readily available. Many people in this time choose to fast on their own will and abstain from food, drink or both, even if they have easy access to it.
Alternatively, there is also intermittent fasting, which has become a popular form of fasting in recent years.
A style of fasting that is increasingly becoming popular is 16/8 intermittent fasting. People who advocate for this method of fasting claim that it’s an easy and sustainable way to improve your health or assist your weight loss journey.
This article explains what is 16/8 intermittent fasting is and its benefits and downsides to help you decide whether it’s for you.
16/8 intermittent fasting is a specific type of time-restricted eating method. The 16/8 fasting method requires individuals to abstain from any caloric intake for 16 hours, and then they are able to eat freely for 8 hours.
Most individuals aim to achieve better health or lose weight with this method 16/8 diet. Some people are just intrigued and want to explore different eating methods.
If you choose to go on the 16/8 diet, you will spend 16 hours of each day consuming nothing. However, some people do choose to have unsweetened beverages like water, coffee, and tea during the 16 hours. The remaining eight-hour window is when you can let loose and eat all of your meals and snacks.
This fasting method has grown rapidly among individuals looking to lose weight and burn fat. Research has also shown that 16/8 intermittent fasting improves blood sugar control and enhances longevity.
16/8 intermittent fasting works well for those who do not like to follow super strict diets and want something that is easy to follow, therefore, find it less difficult to stick to.
Many individuals who have done the 16/8 diet claim that the fasting method has provided them with great results without requiring too much effort. This fasting method is generally considered flexible, less restrictive and easier to ascertain – meaning it works and fits in with most lifestyles in comparison to strict diets.
Now that we’ve got a good understanding of what fasting is, and more specifically, what 16/8 intermittent fasting is, we’re going to break down how to put the knowledge into practice.
The practice of 16/8 intermittent fasting involves individuals limiting their intake of foods and calorie-containing beverages to 8 hours per day. This means abstaining from food for 16 hours, though you can still drink water and other no-calorie beverages.
Most people carry out the diet by starting to fast at night time, not consuming breakfast, and eating their first meal in the middle of the day.
While no foods are off limits during that time, a lot of people follow the keto diet at mealtimes to supercharge their weight loss. If not, most individuals still eat healthily and refrain from eating fast foods and super calorific and high fat-based foods during the 8 hours.
To maintain a healthy diet, it is recommended that you have healthy meals. You could eat meals such as; stuffed sweet potatoes, a pasta salad or grain bowls.
Additionally, you can eat healthy snacks such as; fruits, nuts, vegetables or whole-grain crackers with hummus.
You can alter the diet to your liking, repeating the cycle as frequently as you’d like. Some people opt to take part in the fast just once or twice per week, while others may do it every day.
You can choose when is the best time to fast depending on your lifestyle and commitments.
To start, you could analyze what time would be the easiest for you to fast for the 16 hours and then eat freely for the 8 hours.
Alternatively, you can begin by picking an 8-hour window and limit your food intake to that time span.
Popular 16/8 time windows include
Most people prefer to eat between noon and 8 pm, since a lot of your fasting time is taken up by your sleep and when you just wake up, making it easier to skip breakfast. By doing it in this way, you may find that you’re still able to eat a good lunch and dinner, along with snacks throughout the day.
You also have other individuals who prioritize a nice breakfast, opting to eat between 9 am and 5 pm, which allows plenty of time for a healthy breakfast around 9 am. By doing it in this way, you can have a standard lunch around noon and an early dinner at around 4:30 pm before your fast commences.
However, you can experiment and pick the time frame that best fits your lifestyle, commitments and your schedule.
It may be a good idea to set timers at the beginning and the end of your eating window period to remind you when to start and stop eating.
Foods that will help maximize your health benefits are essential during the 16/8 intermittent fast. Although it’s easy to binge whatever is in front of you after not eating for many hours, sticking to nutritious whole foods and drinks will keep you on track of your health goals.
Here’s a list of foods you can use during your 16/8 diet, which will add to your healthy diet;
Drinking calorie-free beverages like water and unsweetened tea and coffee, while fasting, can help to keep you hydrated.
Here are some healthy foods that you can eat during your eating window;
Ok, you got us and you’re thinking what everyone else is thinking – “Water isn’t food”.
Nevertheless, it’s still essential to the human diet. Our bodies comprise around 60% water. While it’s recommended that the average person should drink eight 8-ounce (237 mL) glasses of water per day, most people aim to drink more.
Did you know that water is central to the health of all your major organs? Your mind and body will thank you for drinking water through your intermittent fasting journey.
Water can help you improve your physical performance, increase your energy levels, enhance your brain function, and relieve constipation and gut-related issues.
According to your sex, height, weight, activity level, and climate, the amount of water you should drink may vary. However, a clever tip to measure whether you’re consuming enough water is by the color of your urine. A consistent pale yellow color is the aim!
Dark yellow urine suggests you may be dehydrated, which can bring side effects such as; headaches, fatigue, and lightheadedness. Being dehydrated while fasting can make your pee very dark.
If you struggle to drink water and you need to add some flavor, a squeeze of lemon juice, a cucumber slice, or even some mint leaves may do you good.
Although Avocado is the highest-calorie fruit, it works as a plus when you’re fasting. An avocado's high unsaturated fat content will keep you full, more than a banana or apple would.
According to research from 2017, unsaturated fats assist your body in keeping full, even if you don’t necessarily feel full. The science behind it is that your body sends signals that it has had enough food and doesn’t need to go into starvation mode (holding onto calories you’ve consumed).
Unsaturated fats drag out these signals, so you will be fuller than you think – even if you feel hungry.
It’s nice to have a variety to your diet, and if you enjoy fish and seafood, this will be easy for you.
Fish and seafood are known for being rich in healthy fats and protein. Fish often contains ample amounts of vitamin D, which helps regulate the amount of calcium and phosphate in the body.
There are a variety of dishes you could make including fish and seafood, so you have surplus options in which of those you want to opt for.
Fish is also a good food that you can cook in many different ways, giving you variety.
Fiber-rich vegetables like broccoli, cauliflower and brussels sprouts are crucial to have when you can eat.
During your eating window, fiber-rich foods are a definite yes! It will help to prevent you from becoming constipated and regulates your bowel movements. It will allow you to maintain healthy bowels and helps to control blood sugar levels.
Research suggests that fiber can give you a feeling of fullness, which will come in handy if you can’t eat for 16 hours.
Vegetables such as; broccoli, cauliflower, cabbage, brussels sprouts, bok choy, and kale can also help reduce your cancer risk.
Potatoes are another food where it’s easy to feel full without eating much. They’re rich in vitamin C, which is an excellent antioxidant.
A ’90s study revealed that potatoes were a life-saving food source in early times as vitamin C prevented scurvy. Potatoes contain potassium – an electrolyte that aids in the workings of our heart, muscles, and nervous system.
Aside from the nutrients, potatoes would be good to have so you feel full for a lengthy period of time.
These carb-filled foods will help you along your intermittent fasting journey. During your eating window, having low-calorie, carb-loaded foods such as beans and legumes will benefit you. They will supply you with energy and get you going for the day ahead. This can keep you perked up and feeling energized during your fasting hours.
Additionally, research suggests that foods like chickpeas, black beans, peas, and lentils help decrease body weight.
Gut critters like being consistently fed, and they’re not happy when starved. When your gut isn’t healthy and is filled with nutrients consistently, it can cause you to have some unpleasant side effects, such as constipation.
To eradicate having an upset stomach, you can add probiotic-rich foods such as kefir, kombucha, and sauerkraut to your diet.
Are you a fan of smoothies? What’s better than a berry one!
Blueberries, raspberries, strawberries and blackberries are great to have while you’re intermittent fasting. These staples are loaded with antioxidants, are high in fiber and can help to improve your blood sugar and insulin response.
Research in animal and human studies also suggests that berries may protect against cancer of the esophagus, mouth, breast, and colon.
Eggs are so simple and quick to make, yet a super effective high-protein-based food. One large egg provides 6.24 grams of protein. Eggs also are high in cholesterol (high-density lipoprotein), but don't adversely affect your blood cholesterol.
Whole eggs are a great source of choline – with a single egg containing more than 100 mg. Choline is a nutrient that is used to build cell membranes and helps with brain function.
Feeding your body protein-rich food is important to keep full and help maintain your muscle mass, especially when you’re not eating as much as you normally would.
Good fats are super beneficial to your diet, and nuts have a lot of them! Although nuts may be higher in calories than other snacks, they’re loaded with vitamins and minerals that the body needs.
Don’t be misled – eating some carbs can be great for your diet. Whole grains are a great source of fiber and protein, so eating adding them to your fasting diet will go a long way.
Whole grains that you could include in your diet are; farro, bulgur, spelt, kamut, amaranth, millet, sorghum, or freekeh.
There are major benefits of 16/8 intermittent fasting. These include;
It’s important to note that there are downsides od 16/8 intermittent tasting.
The diet can cause;
It would be best to avoid ultra-processed foods if you take on this fasting method. This includes products like; packaged snacks, deep-fried food, sugary drinks, and most frozen meals. These can counteract the benefits of 16/8 intermittent fasting and harm your health.
If you’re looking to lose weight, these foods and drinks can have an adverse affect when taking on this diet – and can actually make you gain weight.
Ultimately, this fasting style can be great for you. You can give it a try and see if it works out and suits your lifestyle better than previous diets. You are now fully equipped to start, and can always come back to this page for reference. It can help you restrict the amount of food you eat, and there are many benefits to eating within a given timeframe (as well as some downsides).
If your aim is to shed some weight during this process, PhenQ’s weight loss aid offers a unique formula that targets key areas to help you feel less hungry, which can aid an intermittent fasting diet.
Say you’re planning to start your eating window in the morning, having PhenQ with your breakfast. The products help to suppress your appetite, making it easier to fast. It’s a great way to help manage any unhealthy cravings and will support your intermittent fasting journey.
PhenQ’s weight loss aid also can increase your mood and energy levels, which you may struggle with during a fast.
It’s a double bonus – a weight loss aid, but a product that can make you feel good during rough fasting days.
However, PhenQ’s weight loss aid is not a quick fix - meaning you’re still required to eat well and keep up a good exercise regime. The products will help burn stored fat and assist you with having a more controlled appetite.
To find out more about how PhenQ can help you lose weight, have a look here.
]]>More than one billion people suffer from high blood pressure; the bad news is that figure is rising daily. Complications from high blood pressure, such as heart disease, strokes and kidney failure, continue to increase.
There is a reason it’s known as the silent killer…
As a result, scientists and nutritionists have been looking at finding a way forward to try to turn the tide on the ever-growing numbers.
One diet that has emerged is the DASH diet, a potential weight loss solution that will stem the issue of rising blood pressure.
But what is the DASH diet, does it work, and is there another way - let’s explore.
The DASH diet was created in 1997 and has been heavily researched, with many public health organizations advocating it for individuals with high blood pressure.
It was designed by the National Heart, Lung, and Blood Institute to help individuals living with high blood pressure.
DASH stands for Dietary Approaches to Stop Hypertension. It’s an approach to healthy eating focused on helping people reduce high blood pressure. |
Unsurprisingly, the diet focuses on healthy choices such as fruits, vegetables, whole grains, lean meats, whole grains, starchy carbohydrates, low-fat dairy, lean meats and fish. In turn, it discourages the consumption of red and processed meats, sugar, salt and fat-rich food. It’s a low-fat diet that helps to lower saturated fat, salt, and cholesterol.
As diet plays a central role in causing the problem, scientists created a diet to help lower blood pressure and deal with the issue at ground zero.
It works by eliminating some of the unhealthy options which help to cause hypertension, such as red meat, salt, and fat. One thing that has become apparent from scientific research is that those who follow a plant-based diet have much lower blood pressure.
The low salt content means that hypertension is far less likely, so it’s pretty clear that reducing salt intake is vital to a healthier lifestyle.
The national guidelines suggest that one teaspoon of salt per day should be your maximum intake, and this is primarily what the DASH diet is trying to achieve.
Even without the salt reduction, studies found that the diet reduced blood pressure, but when the salt was reduced, the blood pressure was reduced even further.
The DASH diet has been proven to do exactly what it was designed to lower blood pressure.
In doing so, it also helps to reduce the risk of cancer, type 2 diabetes, heart disease and strokes. Its success is attributed to high fruit and vegetable content and reduced sodium intake.
Of course, it depends on why you are doing the diet. It will only work as a weight loss solution if you consume a calorie deficit overall - it’s still possible to overeat on the DASH diet.
However, weight is just one indicator of health, and the underlying issues, such as hypertension, should be just as (if not more) important.
The dash diet is a healthy one from a nutritional perspective as it prioritizes healthy eating while minimizing the intake of unhealthy, processed foods, particularly those rich in salt and sugar.
While the diet was invented primarily to lower blood pressure, there is a reasonable chance that it will also aid weight loss, but to do so, you have to follow the usual calorie in/calorie out rules. In other words, your weight will reduce as long as you burn more calories than you consume (calorie deficit).
Eating healthily and cutting out unnecessary sugars and fats is a good starting point. The diet itself wasn’t created specifically for weight loss, but it can be described as a possible bonus. In following the DASH diet to lower your blood pressure, some may find that you also lose weight automatically, while others may need to exercise more to burn off the excess.
The DASH diet lowers blood pressure and could reduce your risk of diabetes, heart disease, metabolic syndrome and some cancers. It works particularly well for those with a high blood pressure level or a high salt intake.
However, it isn’t designed for weight loss, and those looking to lose weight on the DASH diet should ensure that they are burning more calories throughout the day than they are consuming and will need to adjust the diet accordingly.
If weight loss is your aim then you should consider a change to eating habits, and while the DASH diet may be effective, alone it will not be a solution.
Find out some of the best diets for weight loss as prescribed by a nutritionist here.
Weight loss is a huge trend these days. With rates of obesity skyrocketing in the United States and in some other areas of the world, it’s no wonder that people are beginning to try new alternatives to help them lose weight. Working out, taking supplements, portion control, and changing diets are among the most popular methods.
One of the popular diets to emerge in recent years is known as the 800-calorie diet. The diet is pretty self-explanatory, but there is some controversy as to whether or not it’s actually possible to eat this diet and get all the vitamins and nutrients that you need to be healthy. In this article, we will discuss the 800-calorie diet and weigh out (no pun intended) its pros and cons.
What is the 800 calorie diet?The 800-calorie diet is an exciting diet plan that’s contested to help people lose weight very quickly. The 800-calorie diet plan is suggested to be particularly effective at restricting calories and helping to burn belly fat. Some professional surgeons like Dr. Nowzaradan recommend patients go on such low-calorie diets before surgery.
It’s understood that one of the most important aspects of losing weight is to regulate your daily calorie needs and intake. People who consume more calories than they burn are going to save those extra calories as fat. Calories are energy, and energy that isn’t used has to be stored in the body somewhere.
One of the reasons that the 800 calorie diet is appealing is because it creates such a calorie deficit that people may actually be able to lose some weight without putting that much effort into their exercise routine.
This may sound like an excellent opportunity – according to the University of California, you can lose up to 5 pounds a week for eight weeks on this diet – but in reality, it’s not healthy. The reason that the body loses weight is that the body actually thinks that it’s starving if you consume much fewer calories rather than 1,000 calories per day.
For this reason, many of the 800 calorie diet success stories are from obese people – those who have a lot of extra body mass to spare. It’s rather unsafe for anyone who doesn’t. People who aren’t obese may benefit more from a low sugar diet.
Regardless, the diet is generally quite uncomfortable for the first few days – people are often wracked with hunger pangs, fatigue, and other symptoms of starvation. Fortunately, these symptoms tend to go away after a week or so. Issues like constipation, diarrhoea, and nausea may persist for longer.
Many people who approach the 800-calorie diet are worried because they feel like they’re going to have heavy restrictions placed upon the types of food they’re going to be able to eat.
This is not strictly true – the 800-calorie diet does not restrict you from eating any foods in the same manner as, say, the keto diet or a paleo diet. You can still eat whatever types of food you want, you just have to be cautious and aware of how much you’re eating. For example, if you really need that cup of ice cream in the evening, you’re going to have to cut out most of your other caloric sustenance for the day.
The key here is to bring awareness into the types of food that you’re eating, the frequency that you eat them, and the amount of energy that they provide. Here are some recipes and some general ideas about the kinds of food that you’ll want to eat on a low-calorie diet. Daily consumption of vegetables, fruits, whole grains and healthy fats. Weekly intake of fish, poultry, beans and eggs is essential.
Eat:
Avoid:
The main benefit of the 800-calorie diet plan is it helps you lose weight quickly. This has been proven – obese people are much more likely to shed extra pounds when they are only consuming 800 calories a day. However, there are some other health benefits too that have been attributed to the 800-calorie diet.
While the benefits of a moderately low carb, low-calorie diets may sound appealing, it’s important to be aware of the potential dangers associated with this sort of extremely low-calorie dieting.
If you use any of your calories to consume much else besides vegetables, fruits, whole grains, and fish you’ll probably run into a mild nutritional deficit.
Read also: Benefits of cayenne pepper for weight loss
If you believe that this diet is suitable for you, then this basic 800 calorie diet and 800 calorie meal plan can give you a good outline to follow if you want to stay healthy while you’re following the diet. If you feel like snacking between lunch and dinner, try to have a cup of green tea – this will energize you and curb your appetite.
If you’ve finished an 800-calorie diet, you’re probably eager to jump back into regular-sized portions again. It’s important that you don’t do this, however, since it can be rather dangerous for your health. It’s important that you wean yourself off of any very low calorie diet gradually, otherwise, you might experience other health issues.
First, figure out how much weight and how many calories you actually need to maintain your new weight. Likely, this means you probably won’t be eating as many calories as you did before you began dieting.
Be sure to slowly introduce new foods into your diet, working up with more fresh fruits and vegetables. If your 800-calorie diet was largely liquid-based, start by eating softer foods and gradually transition into heavier foods so as to not shock your body.
If you were fatigued during your diet, gradually ease yourself back into exercise so you don’t damage your body. This will give your muscles and joints time to adjust.
Low-calorie diets, such as the 800-calorie diet, can certainly benefit certain people's health. However, for the average person, extremely low-calorie diets are more likely to cause harm than they are to help. We recommend keeping your calorie intake no more than 400 calories below your RDA for the healthiest diet plan. For most women, this will mean eating no less than 1200 calories per day.
Hopefully, this article has helped you better understand the potential benefits and risks of a diet lifestyle like this.
If you're considering the 800 calorie diet plan, you likely have a lot of questions. Below are some of the most common questions about this diet and their corresponding answers.
The 800 calorie diet plan is a very low-calorie diet that involves eating only 800 calories a day. This diet is sometimes known as the "fast 800" diet or the "fast" diet. It is a rapid weight loss plan that is typically followed for 8-12 weeks.
On the 800 calorie diet, a typical meal plan might include a low-carb Mediterranean-style diet with lots of fibre. Lunch and dinner might consist of a salad with lean protein and lots of vegetables. Snacks could include fresh fruit and nuts. It's important to follow the stage of the diet that you're in and eat in a way that is sustainable for you.
Following an 800 calorie diet can be safe for short periods of time, but it's important to speak with a nutritionist or your doctor before starting this diet. It is not recommended for everyone, especially those with a history of disordered eating or certain medical conditions. Additionally, it's important to make sure that your diet is nutrient-dense and that you're getting enough protein to maintain muscle mass.
Rapid weight loss is a key feature of the 800 calorie diet plan. You can expect to lose a significant amount of weight, typically between 10-20 pounds during the first eight weeks of the diet. However, weight loss will vary depending on individual factors such as starting weight, metabolic rate, activity level, and adherence to the meal plan.
There are risks associated with restricting calories too much, especially for long periods. One of the biggest risks of following an 800 calorie diet plan is that it may not be sustainable over time and that the weight may be difficult to keep off.
Additionally, there may be negative impacts on your blood pressure and sugar levels, especially for those with a risk of type 2 diabetes. That's why it's essential to speak with a doctor.
Related: W
]]>But if you’re on a weight-loss goal, how do you make it through Valentine’s Day without taking a step backward?
Just because food is low-calorie doesn’t mean you can’t enjoy it as much. You can eat plenty of delicious low-calorie alternatives without spoiling the romance.
We’ve rounded up some of our favorite low-calorie swaps to help you enjoy the day without sacrificing your goals.
Who doesn’t love a glass of red or white with your meal?
But, a large glass of wine has around 220 calories on average - which alongside your meal, could easily push you over your calorie limit for the day.
So, why not swap it out for a glass of bubbly?
Champagne, on average, has around 80 calories per glass. Plus, bubbly drinks usually make people drink slower and feel full quicker- so you’re less likely to overconsume. Good news for your waistline and your head the following day.
And champagne is just as good for your heart health as red wine, as it contains both red and white grapes. Win! Win!
Or, you can swap out the alcoholic drinks altogether and drink an alcohol-free alternative, such as Nosecco sparkling wine, which has approximately 28 calories.
Prepping a romantic meal doesn't mean falling off the wagon. Creating a home-cooked meal that is delicious, nutritious and a little bit special is totally possible.
In fact, cooking anything from scratch is a much lower cal option than eating out or ordering a takeaway. So you could opt to re-create your favorite meal at home or make a fakeaway which will naturally be a lower calorie option.
However, another good way to reduce calories is to swap out a three-course meal for some sushi. It’s delicious, healthy and contains all the essential macro-nutrients, making it a very balanced dish.
You could buy the sushi, or why not make it part of the night’s activities and make your own?
You can buy kits from your local grocery store or Amazon. Making it at home allows you to include what you like and make it healthier.
To make it low-cal, we recommend adding some veggies and fish - and avoiding the extra sauces and dips.
Plus, sushi is a fairly light meal; it won’t sit in your stomach - so if you’ve got some extra-curricular activities planned for later on (if you know what we mean), you won’t feel too full.
Nothing says romance quite like the original aphrodisiac - chocolate-covered strawberries. In Ancient Rome, strawberries were considered the symbol of Venus, the goddess of love, because of their bright red color and taste, and later became a sign of fertility.
Yes, we might all love a big slab of chocolate cake, cheesecake or whatever your preference is. But, on average, a slice of chocolate cake has around 370 calories per slice - which isn’t great if you’re on a weight loss journey.
In comparison, one serving of chocolate strawberries has about 53 calories, plus it will help you get some extra fiber and fruit into your diet. So, all in all a much better option for those looking to lose weight.
If you’re on a weight loss journey, any holiday can throw up a lot of challenges around food, but it doesn’t have to be that way.
It’s possible to have delicious, romantic meals that don’t break your daily calorie allowance - you just have to get a little creative with your options.
If you’re still struggling to lose weight and need a little helping hand now might be the time to fall in love with PhenQ. Our specially formulated blend helps curb your appetite and boost your metabolism - you can buy here.
Your gut might seem innocuous, but it can have a significant impact on your health. It can help you build a robust immune system, improve cardiovascular health, help you sleep better, improve mood, make it easier to digest food and even prevent certain autoimmune diseases and cancers.
You can do a few things to help improve your gut's health, but one of the most foolproof ways is eating a healthy diet. Not only will this improve your gut, but it will have a knock-on impact on other factors of your health.
So, if you want to heal your gut, boost your digestive system, and become an expert on gut-friendly foods, you’ve come to the right place. So, grab your notepad and let’s get started.
“You can’t out-train a bad diet.”
It’s true, no matter how rigorous your exercise regime if you eat an unhealthy diet, you’ll not reach your goals.
And it’s the same for gut health - you can implement an exercise regimen and other things to improve it, but if you don’t take care of your diet, you’ll find it difficult to improve.
Suppose you eat a healthy diet and stick to it. In that case, you can experience benefits such as
That’s barely scratching the surface, though, as plenty of other benefits come with this. Although following a healthy diet can be challenging, the pros far outweigh the cons.
But what exactly is gut health?
And - more importantly - is it possible to eat food that heals the gut?
Gut health refers to the overall health of your gut. Specifically, gut health is defined by functionality, the balance of bacteria, digestive health, and the absence of diseases like inflammatory bowel disease.
A healthy gut will have a nicely balanced combination of good bacteria (beneficial bacteria) and bad bacteria.
Conversely, an unhealthy gut consists of too many bad bacteria.
Remember, your gut has over 100 trillion microorganisms inside it. As soon as there’s an imbalance of bad bacteria, it can lead to various health-related problems, such as discomfort, heartburn, abdominal pain, and leaky gut syndrome. An unhealthy gut can even impact your body’s serotonin levels, which is the chemical that makes you happy and feels good.
Many things can throw off the balance in your gut, including; stress, lack of sleep and antibiotics. However, one of the most significant factors is diet.
Your diet significantly influences your overall well-being and how healthy your gut is.
According to one study with Healthline, a diet rich in fruits and vegetables keeps a gut healthy while preventing the growth of some bacteria that causes diseases. In the medical field, it’s also universally agreed that a diet high in fiber usually contributes to a healthy gut microbiome.
However, if your diet contains excessive alcohol, sugary foods, and drinks, as well as foods that are high in saturated fats, your gut health will likely be poor.
Knowing this, it’s essential that you track and monitor the foods and drinks that you consume.
The short answer is yes.
The good news for anyone with poor gut health is that certain foods can heal your gut health.
The first part of your health journey starts with changing your diet. Not only will this help to heal your gut, but it can also help you to achieve weight loss goals, boost your immune system, and much more.
Foods can help to improve and heal the gut by
Therefore, whenever patients report gut-related problems to their doctors, they will usually be asked about their diet.
It’s the first intervention step to help improve gut health because it’s relatively cheap and easy to implement (and doesn’t require any medication).
If you want to start improving your gut health, here are five foods you should eat:
You probably already know that yogurts are good for improving gut health; this is because they are fermented. As a result, they contain tons of probiotics (the healthy gut bacteria and yeasts) which help to boost the gut and digestion.
Some yogurts, such as Greek yogurts, also assist in increasing the number of good bacteria in your gut. They also contain magnesium and zinc, which are both essential in bolstering the immune system.
You’ve probably heard that you should eat 5 a day. In reality, that is an arbitrary number plucked out of thin air that should be the minimum you eat per day. Adding vegetables to your diet is one of the quickest ways to improve health on multiple layers.
Why?
Because fiber is a crucial nutrient for digestion, plus they are filling so, they help steer you away from other things (i.e. sugary sweets) that you may crave if hungry.
If you want to make immediate improvements to your gut, you should be including brussels sprouts, cabbage, cauliflower, collard greens, and spinach.
In addition, leafy greens like spinach are excellent sources of fiber, making them incredibly good for the gut.
If you don’t like vegetables and can’t stomach including them in your diet, then you should try and get them into a smoothie or something that you enjoy eating. It’s not quite a good replacement (as your body doesn’t have to break them down and digest them in the same way), but it’s a good way to get them into your diet.
Another part of that 5-a-day is great, which is also a great way to improve gut health. Although most people prefer fruits compared to vegetables, excessive amounts of sugary fruits might not be the best for your diet, although they are still an excellent source of fiber.
One of the best fruits for an improved gut is the banana. This is because bananas are fiber-rich, which (as mentioned before) is an excellent substance for the growth of good bacteria in the gut.
In addition, these are some fruits that are good for gut health:
If you still struggle to eat a good amount of fruit, then you can use the smoothie trick discussed in the vegetable section.
The general rule of thumb is that you can’t go wrong with vegetables and fruits when it comes to your gut.
Fish is another diet essential for people who want a healthy gut. Fish works well because it helps create a robust amount of gut microorganisms via its omega-3 fatty acid content.
Research shows that this fatty acid works wonders in the gut, meaning it’s time to stock up on the fish in your fridge freezer.
Although all types of fish are good, salmon, mackerel, herring and sardines are the preferred fish when it comes to gut health.
Last but not least, is the humble oats. They are highly underrated (and cheap) when it comes to healing the gut, and are a great digestion aid.
Oats contain a special kind of fiber called beta-glucan, which has been proven to increase the good bacteria in the gut.
Hooray for better gut health.
In terms of drinks, you should try to avoid caffeine and fizziness. Instead, go for plain water, coconut milk, and herbal teas. For example, coconut milk is a great choice and a real crowd favorite amongst health-conscious individuals.
So yes, gut health is incredibly important and there are many things (including exercise and sleep) that can influence a healthy gut. However, good is something that can destroy or build good gut health.
You should try to eat more fiber and foods that contain probiotics, and prebiotics (like the above examples). Without these vital components, you might find it harder to heal your gut and keep it healthy.
In your search for the “perfect” diet and losing weight, we’ll be surprised if you haven’t stumbled upon the hCG diet at some point - this weight loss aid has been the talking point of many radio and TV shows recently. We are going to look at the hCG diet claim that it can help with significant weight loss, and how the hCG diet limits your calorie intake.
And, with our research showing that 72% of women have always been overweight - it’s no surprise that many people are turning to alternative low calorie diets to help them with their weight loss journey.
But despite much discussion about the hCG diet, there’s been little evidence to back up its credibility.
So is the hCG weight loss diet a safe, healthy and effective way to drop pounds?
Or is it just another pie-in-the-sky fad diet?
In this blog, we’re exploring what the HCG diet is and whether it’s safe for you to do.
First, let’s talk about the hCG diet in case you aren’t familiar with it…
HCG stands for human chorionic gonadotropin, a hormone released in large quantities during pregnancy. |
The human chorionic gonadotropin hormone is produced naturally throughout pregnancy by the placenta. In fact, it’s used as a marker to confirm pregnancy in the early stages and can treat fertility problems in men and women.
The hCG hormone maintains the production of hormones such as progesterone in the early stages of pregnancy to support the healthy growth of the uterus and fetus. After the first few weeks of pregnancy, the hormone naturally declines under normal circumstances.
In the 1950s, Endochronologist Albert T.W Simeons first suggested that the hCG hormone could be used as a tool to aid weight loss.
Following the hCG diet consists of two factors:
Now hCG products are sold in different forms, including oral drops, pellets, and sprays.
The hCG diet includes a short-term eating plan designed to increase your weight loss quickly.
It is divided into three phases:
Phase 1: Loading phase Take hCG and eat plenty of high-fat, high-calorie food for 2 days. Phase 2: Weight loss phase Continue with hCG and eat only 500 calories daily for 3-6 weeks. Phase 3: Maintenance phase Stop taking hCG, and gradually increase your food intake but avoid sugar and starch. |
If you want moderate weight loss, then you can spend less time in the weight loss phase. However, if you want more weight loss, then you should follow the middle phase for the full 6 weeks - or may even need to do the cycle a few times as low calorie diets still take time to show results.
Food-wise, you need to stick to a very low-calorie diet, but not a severe calorie restriction, and what you can eat varies slightly depending on the phase.
During the weight loss phase, you can only eat two meals daily - usually lunch and dinner.
The hCG diet recommends your calorie intake should commence at lunchtime; if you have anything before, it should consist of something very light such as a cup of black coffee without sugar (milk should be limited to one tablespoon daily).
Lunch and dinner should be protein packed with 3.5 ounces consumed at each meal, and you should also eat a limited amount of vegetables and fats.
On the hCG, some things you can eat include:
You are allowed seasonings but not butter, oils or dressing, and you should drink lots of water.
As the HCG diet is extremely low-calorie, there are quite a few foods that you need to restrict if you want to stick to it, including:
So, does it work?
Those who think that the diet works believe that the weight loss achieved from hCG hormone injections and hCG supplements that help to boost your metabolism.The theory is that the hormone helps to blast your fat, and helps you lose weight quickly.
However, no matter what research you do on the subject, science fails to back up the claims and describes them as “unreliable.”
Research by the Family Physicians Inquiries Network discovered that the diet has no benefit over a traditional low-calorie diets, and there was no guarantee of weight loss.
In addition, the Food and Drug Administration has confirmed that it is now approved for weight loss, and you cannot get hCG without a prescription.
They have also warned the public about hCG diet products for years. HCG supplements and diet products over the counter are currently illegal, and the FDA has confirmed that any weight loss will come from the severe calorie restriction and not from the hCG. It is currently unlawful for any hCG-related diet plans to make any claims about weight loss as there is no scientific evidence to support it and the illegal products may cause health risks.
In addition to this, many people who have taken the journey down the hCG route have reported that they have regained weight very quickly after coming off the diet as their bodies crave the nutrients they weren’t receiving previously.
So, is the hCG diet safe?
Without the backup of the FDA and science, it is hazardous to consider the plan.
Any claims of weight loss appear to be due to the mega-low-calorie intake, but for the body to function correctly, it needs to be in harmony with itself, and an unstable diet such as this is likely to throw it off-balance.
A low-calorie diet of up to 800 calories is significantly short of the 2400 to 3000 calories per day recommended by the government. Depriving the body of so many calories can safely be described as dangerous, as you are likely to feel lethargic due to the lack of essential vitamins and nutrients.
Several side effects have been reported by those trying out the hCG diet, including:
With so many side effects, there is a good chance that those attempting this diet may end up with long-term health issues such as an irregular heartbeat or electrolyte imbalance. It’s a risk, and you must ask yourself, “Is it one worth taking?”.
All the evidence is stacking up to suggest that it is doubtful that you will have weight loss on this diet, and if you do, it’s not without significant risks as rapid weight loss can have consequences.
Any weight you lose is likely to be because of the low-calorie intake. This is likely to come with side effects, due to the lack of nutrition. Such strict dietary restrictions are likely to lead to several additional health issues, such as malnutrition, fatigue and an irregular heartbeat.
Yes, there may be plenty of companies singing its praises, but do they have the scientific proof to back it up?
There are many variations of the diet, including hCG shorts, “weight loss” drops, or hCG “weight loss pills”. They all lead down the same path as you are trying to balance it out with a severely restricted calorie intake. HCG injections or pills can also be costly, so there’s another negative factor to throw into the ring.
When it comes to well-thought-out, scientifically-proven diets, there is always the backup that comes with it. There will be little or no support for the hCG along the way, as you would be highly unlikely to find a doctor to condone the diet. You’ll be pretty much on your own as it’s already been scientifically proven to be unhealthy.
There’s also the likelihood of a quick weight regain once you come off the diet. It can also prove challenging to stick to due to the lack of food choices.
Perhaps we should revisit the reason why we want to lose weight.
For most, it’s purely for health reasons. We want to feel better in our bodies, in which case this would be a diet that we’d strongly advise you to steer clear of. You may lose weight, but you are unlikely to feel healthy.
Cutting your calorie intake down to 500 calories a day for a continuous period is bound to result in weight loss (if you manage to eat that little).
However, it will have serious consequences, such as malnutrition, fatigue and an irregular heartbeat. Not only does this make it dangerous to follow, despite being approved by the Food and Drug Administration but incredibly difficult to maintain.
Plus, all evidence points to any weight loss resulting from a very low-calorie diet rather than the hCG hormones (which, remember, are illegal over the counter).
When wondering if you should do it or not, you should revisit why you want to lose weight.
For many people, it’s for health reasons and wanting to feel better. If so, we strongly advise steering clear of the hCG diet. While you may lose weight, it’s not safe or sustainable.
If you want to find the best sustainable way to lose weight, as told by nutritionists, then have a read of this.
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What you’ll learn in this blog… |
Keeping an eye on portion sizes is one of the most effective – and sustainable – ways to lose weight and keep it off.
You’ll know it’s too easy to cook too much food or overload your plate and the buffet. And eating larger portion sizes is one of the easiest ways to stunt your weight loss journey.
Controlling your portions doesn’t mean you need to eat tiny amounts or measure out precisely the number of peas on your plate. But if we’re overeating, we may need to retrain our brains to see a smaller-than-normal portion as satisfying enough.
This blog explores tips on controlling your portion sizes to reach your weight loss goals.
Portion control can be a great way to lose weight, especially if you don’t want to count calories.
To lose weight, you need to be in a calorie deficit, which means not overconsuming. Big portion size is one way to accidentally break your diet by eating way more calories than you should.
Research has shown that people who consistently consume more food are offered larger portions. So eating smaller portions can become a crucial part of your weight loss plan.
It’s good to develop the skill of “eyeballing” portion sizes because it’s not always practical to weigh, track, and calorie counts your food.
This doesn’t mean that you have to start yourself (not at all). But maintaining your weight loss and portion control is the most sustainable approach.
If portion control is something you struggle with, then you might need to put in place some coping mechanisms to help you limit your food intake in one sitting.
Here are some of our top tips…
It might sound a little woo-woo, but Psychology says that eating off a small plate tricks our brain into thinking the portion is bigger. Science!
It will help you feel emotionally more satisfied from eating and physically stop you from overloading the plate.
A straightforward way to keep your portion sizes smaller.
You know how it is; you make tonnes of extra food just in case everyone is hungry, then serve yourself a reasonable amount.
But you don’t want any of it to go to waste, so you load a little more on your plate after your first serving. It’s easy, but you can double your portion without thinking.
If you’ve made too much food, pack it away and save it for lunch or dinner the next day. It reduces food waste, and stops you from having an extra portion.
You're full! But the food is sitting on your plate, and you keep picking away. It happens to the best of us, but a couple of ways to avoid it is to:
Resist the temptation to eat more, and stop eating when you are feeling comfortably full (not when you are bursting).
No! You don’t need to crack out the scales, but figure out ways to measure the correct portions for you and your family.
This will help avoid a couple of the above problems - you’ll not have food for leftovers or extra food to pick once you are full.
Have you heard of social facilitation?
Social facilitation is when people eat more with friends and family than when dining alone. |
It’s one of the factors at play during social situations that can make it a little more tricky to keep on top of portion control at social gatherings.
Here are some ways to tackle some of the most common social situations and keep your portions under control.
Remember: overeating very occasionally is not the end of the world. So don’t get too stressed about it; just ensure it’s not a regular occurrence.
Family events can be complex!
If food is a key part of your family culture, attempting portion control might not go down well. Plus, if other people are eating, it’s easy to have bigger portions or help yourself to seconds.
You have a few options (and only you will know what to do).
Perhaps you could tell the host in confidence, adopt a wing woman, say no to dessert, or accept that this is one time when portion control has to fall by the wayside.
Remember, people who are offered bigger portions generally eat more…so this means that someone cooking for you can create a perfect storm. We all know those people who eat HUGE portions, which might not work for your weight loss journey.
It’s lovely when someone finally cooks for you, but it can make portion control a challenge.
If it’s a friend or a partner, why not explain to them that you are trying not to overeat?
They can serve you a little less, or you can gain a partner on your weight loss journey to help keep you accountable.
If more diplomacy is needed, remember there’s no rule to say you have to clear your plate. Of course, it’s better not to waste food, so we recommend speaking to them first if you can.
Who doesn’t love a buffet?
We’re right there with you! But they can be a minefield of calories and extra helpings.
Use the one-plate approach with buffets. Assess everything on offer, and only take what you know you’ll enjoy. Move away from the food to eat, put your plate away and get on with something else.
Did you know on average, couples put on a stone in the first year of a new relationship?
Why?
Because behavior is contagious, eating more with a partner is too easy.
Unless you’re the same height and weight, with the same amount of muscle and just as active as them, you’re probably overeating.
Serve the right amount for each person, which will control your portion.
This one’s easy peasy! The only thing that could stand in your way is willpower, especially if you’ve made enough for leftovers.
Put any extra straight into a container so you can’t be tempted back for second helpings.
Don’t worry! Overeating every so often is not the end of the world - so don’t worry if you have an extra helping at a part of when eating out.
But, if you consistently have larger portions, you may find it difficult to lose weight or even see your weight creeping up.
These tips will help you control your portions, whether every day or during special occasions (when it’s easy to go off track).
If you want to help manage your weight and reduce your cravings, then you can do this using PhenQ: find out more here.
Related Article You May Like: Weight Loss Tips Which Really Work
]]>And so the temptation begins again…
It’s that time of year when it seems like there is a new holiday every week, with its only tasty snack temptations that go alongside it. Thanksgiving, Christmas and the festive season - but first, we’re kicking things off with the Halloween festivities.
When the kids start to head home with candy from trick or treating, you might have your willpower in check. You know not to overeat candy - it’s okay in moderation, but it’s best to limit it if you have ambitious weight loss goals.
However, what about those sneaky high-calorie snacks?
You know, the ones masquerade as healthy but hide a terrifyingly high-calorie count. Whether it’s Halloween (or any other day of the year), you don’t want to ruin your diet plan with calorie horror snacks.
And while we don’t advocate being scared of any food (everything is fine in moderation) - if weight loss is one of the goals, you need to be mindful of those foods that you might think are healthy - but that can sabotage your goals.
This Halloween (and beyond), let us help you stick to your “ghouls” (see what we did there) and stay away from the shocking, terrifying, surprise high-calorie snacks that haunt your home.
First things first. Calories might not be the be-all and end-all, but if you are trying to lose weight, you need to be mindful of the food you consume. And part of this is understanding how many calories are in your food.
Calories are the unit used to measure the amount of energy in food. |
Each person has a set amount of calories they should consume to lose or maintain weight. And, when you eat or drink more calories than are used up, your body will store this energy as fat and, over time, will gain weight.
The recommended daily intake is 2000 calories for women and 2500 for men. However, you can calculate a more personalized daily intake using BMR and AMR (which you can find out more about here).
The Office for National Statistics (ONS) has previously suggested that people eat around 1000 more calories than they think (or admit to|).
This is partly because it’s easy to underestimate the calories you are eating. And this is especially true with sneaky snacks that you think are healthy but pack a whole load of calories.
So which are the tricky, super-high calorie snacks to avoid and which treats can you indulge in without feeling too guilty?
We’ve rounded up some terrifying offenders on Halloween and beyond and given them a scary rating of 🎃.
1 x 🎃 = not so scary
5 x 🎃= terrifyingly scary high-calories
Smoothies! Packed with fruit and nutrients - it seems like the healthy choice - especially over sugary drinks or a chocolate bar.
An ideal way to fill yourself up and get healthy food in your body without too much effort, right?
You would think…but premade store-bought smoothies are full of sugar and carbs and high in calories. While you might think you are making a healthy choice, an average store-bought can have up to 800 calories (depending on brand and size). They are fine in a pinch but not something that should form part of your daily food intake.
Scary level: 🎃🎃🎃
While they add some nutrients to your diet and are arguably better than full-fat, sugary drinks, they are deceivingly high in calories.
What should you have instead?
A homemade smoothie is the way to go.
Top tip: make most of your smoothie with spinach, celery, cucumber and avocado. Then add a handful of berries or an apple for a little sweetness. This will keep it low in calories and filling - the ideal snack.
Eating nuts as part of a balanced diet has many benefits. They contain unsaturated fatty acids (which your body needs) and other nutrients. And they are fairly inexpensive and have a long shelf life, making them ideal for keeping in your house as a snack.
But, as soon as those nuts are salted or flavored (i.e. BBQ), they tip into the unhealthy category and are very high in calories. Plus, you need to limit portions as even unsalted or unflavored nuts in a high quantity are high-calorie snacks.
A portion of around 100g of salted peanuts can be around 600 calories. Which could make up a meal - so it’s a pretty big snack for not a lot of nuts.
Scary level: 🎃🎃🎃🎃
It depends on how many you have, but as we can see, salty peanuts or other nuts can be very high calories. And while they do have some nutrients, they are fatty (which is only one of your macros).
What should you have instead?
A handful of nuts is fine, and certain nuts, such as Brazil nuts, are rich in Selenium which can support thyroid function. However, you should eat nonroasted and salted nuts and keep them to plain nuts. Cashews, Brazil and Walnuts are delicious and can be eaten in moderation as part of a healthy diet. But make sure you only have a few - too many and they will be high calorie.
Protein bars are calorie-dense, which means they pack a lot of calories in quite a small service. It’s a great way to easily get some protein in you if you don’t have time to eat a full meal (not that we recommend that regularly).
But many protein bars will have upwards of 350 calories per serving, making them more calorie-dense than some candy bars. And they can be pretty expensive, so they aren’t a great way to snack cheaply if that is something you need.
Scary level: 🎃🎃
Protein bars are an excellent source of protein (one of the essential macros). And some are pretty low-calorie snacks that will help fill you up - so they aren’t super scary. Just be careful which ones you choose.
What should you have instead?
If you can’t find a low-calorie protein bar you love, you can easily make your no-bake protein bars. Just combine your favorite protein powder with rolled oats, nut butter and a sticky sweetener (e.g., agave).
You probably knew this one!
Chocolate might be one of the most enticing snacks to reach for, but they are also nutritionally sparse and high in calories. They won’t fill you up or provide you with much or anything you need (apart from a bit of joy).
There are 220 calories in 1 bar (43 g) of Hershey's Milk Chocolate Bar.
Scary level: 🎃🎃🎃🎃🎃
They are delicious, but they also have very little nutritional value and high calories. Great if you fancy a treat, but not something to be reaching for regularly.
What should you have instead?
Don’t worry. You can still have chocolate - but swap it out for dark chocolate instead of milk chocolate. It isn’t too much lower on calories, but you can only have a few squares, so it will set you back much fewer calories overall.
Fruit!
The sensible choice, or so it would seem. Fruit is nutritious, and we would never suggest you don’t eat it, but dried fruit is high in sugars, including glucose and fructose.
One cup of dried fruit contains just under 500 calories.
Scary level: 🎃🎃
We don’t want to put you off fruit, it’s undoubtedly got LOADS of nutritional value, and you should include it as part of any healthy diet. But eating way more dried fruit than fresh fruit is easy, which can lead to overconsumption.
What should you have instead?
If you want fruit, then go for fresh. Not only will it stop you from over-consuming, but fresh fruit contains water, making it more nutritionally dense and filling you up more. Meaning you’ll naturally eat less and consume fewer calories for a snack. For example, an apple contains just 50 calories, and you are unlikely to need more than one - much better than a handful of dried fruit.
The trail mix is typically made of dried fruit and nuts (and even sometimes candy). So you might have guessed that it can be extremely high in calories - especially if it’s got candy.
A small bag of trail mix contains around 200 calories, but with it being particularly more-ish, it can be easy to eat multiple servings in one sitting.
Scary level: 🎃🎃🎃
Depending on what the trail mix is made of, it can be pretty high in calories. It does have good nutritional value, so it’s okay in moderation.
What should you have instead?
Again the best switch for trail mix to keep the calories low is to make your own. Use non-salted or roasted nuts, and add some unsweetened dates, raisins or pomegranate for a low-calorie dried fruit.
You might have guessed it already, but the key to staying in control of your calorie intake is making things yourself.
If you eat out or buy store-bought, it’s easier to over-consume. Something that seems like a healthy innocuous snack could be hiding a lot of salt, added sugar, and calories.
If you make something yourself, you can make sure you love it and know what is going on in it and how many calories it contains.
Losing weight is hard enough - and giving up certain foods is a surefire way to make it unsustainable - especially if they are your favorite foods.
You can stick to your goals throughout the holiday season by making simple swaps from terrifyingly high-calorie snacks - to lower-calorie (but just as delicious alternatives).
Be creative in your choice of snacks, add variety and stick to those you know won’t steer you off course. That way, the scary scales won’t seem so frightening the following day.
Ultimately you shouldn’t be scared of any food - it’s just worth being mindful of the number of calories in each food to ensure you don’t overconsume something you mistakenly think is healthy.
If you need any more help with guilt-free healthy snack alternatives, then read more here.
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