Are you eating too much protein?

Anyone seeking rapid fat loss is told that the foods that control our hunger and make us feel full are proteins.  Did you know you can even purchase concentrated protein packs that can substitute certain meals? But how much is too much?

 

high-protein-foods

(Image courtesy: https://www.eatthis.com)

An average 90 kg adult requires about 0.8 grams of protein per kilogram per day, which makes about 72 grams per day.

Even though protein is starting to appear in more food labels, maybe we are getting more then the necessary allowance. The “What We Eat in America Report” suggests we are consuming about the double of that.

Protein is very important in any diet, and anyone seeking rapid fat loss has to have a lot of it instead of carbs. Protein is necessary for repairing and building muscle cells. Proteins control hunger and keep us full for longer time, and fish protein is highly recommended to prevent stroke risk as compared to animal proteins.

But too much isn’t good either. Even though Americans get enough protein, from animal or vegetable source, there is a marketing issue involved. Marketing always focuses on proteins as something good and positive, as compared to negative messages related to carbs and fat. It is easy to be convinced that any cereal with some protein added is good for you, despite the huge amounts of sugar it contains to improve flavor.

There is some evidence, not too clear, that too much protein may not be too good for you.  Check these facts:

·         If you are gaining weight: If you are having a lot of calories based on proteins, and havent reduced calories from other sources, it is no surprise you gain weight. Some research showed that those on high protein diets as compared to high fat diets, both gained weight by fat when they overate; even though the first group also gained body mass.

·         Kidney problems: The kidneys job is to filter out the waste products of protein digestion. Overeating protein can put greater strain on kidney functionality. The risk is that early stages of kidney disease remain undetectable.

·        Dehydration: One of the waste products from protein processing (by kidneys) is urea in blood. It is mandatory for those on high protein diet drink a lot of water in order flush it away easily.

For those of you on a high protein diet for rapid fat loss or body building, choose the right proteins and always avoid dehydration. If you have any doubt, consult a physician with a blood and urine exam in your hand. He will easily be able to tell assure you that your diet is not leading to permanent kidney damage, without knowing it.

Healthy Ice Plate or Ice Berger Recipe – Ideal for your cheat days.

Summer’s are around the corner. Summer means hot and humid weather. Holidays are the only reason to enjoy and to eat lots of tasty treats. To beat the heat of the summer, let’s try this easy-breezy, cool, tempting and tasty recipes. Now you can make it at home. This ice plate recipe will not only beat the heat but also calm down your nerves.I’m sure your kids gonna love this. So let’s get started.

healthy Ice plate

Things you will need:

Dry fruits(almonds,cashew nuts,pistachios,walnuts),ice,ice shaver machine,rose syrup,raw mango syrup,chocolate syrup,orange syrup,blackcurrant syrup,tutti fruity.

How to make:

First, chop dry fruits into small pieces. Now, take a clean ice cube, put it in an Ice shaver machine or snow cone maker machine, crushed the ice with the help of the machine. Think of investing in a good ice shaver as it’s useful for other purposes too. Research about best commercial ice shaver machine and you will find a good deal. 

Take the crushed ice on your hands and give it a round ball like shaped,put that ball-shaped ice on a clean plate,now add the rose syrup, raw mango syrup,chocolate syrup,orange syrup,blackcurrant syrup as per your requirement.now add tutti fruity and last but not the least the toppings i.e the finely chopped pieces of almonds,cashew nuts,pistachios,walnuts,etc. To make it, even more, healthier you can even add small chopped fresh fruits.

Ready to serve..! Now enjoy the cool and tasty treat for the summer holidays.

Rapid fat loss by just changing your eating habits!

Are you dreaming to start using again all those cloth you have in your wardrobe that don’t fit anymore? Are you jealous about those skinny friends of yours that seem to lose or maintain their weight effortlessly? Even though you know they eat less, just look at their behavior during their mealtimes, or watch what they buy.

Healthy-Eating-Habits

Do you think any celebrity endorsed diet can lead to the rapid fatloss of your dreams? There is something you are probably missing. Those skinny friends of yours don’t diet. They are most likely vigilant of everything that goes into their mouths. This is called, healthy eating habits.

·         You must be aware of these typical mistakes:

·         Bad diets usually regain any lost pounds in the near future due to metabolism alterations.

·         Counting calories, avoiding carbs, fasting and other restrictive practices just make you feel miserable and hungry.  

Crash diets or temporary diets do not modify the root causes of whatever is making you gain weight. The solution is essentially changing your eating habits.

·         Nowadays, portion sizes increase, and so will your weight gain. The only way to lose weight is reducing calories, no matter what their sources are.

·         Change the way you think about food when you eat at a restaurant, prepare your food or go food shopping. Swap sugary stuff in your fridge for filling and satisfying foods. Throw away any ready meal and swap it for protein based foods, with healthy carbs grains, fruit and veggies.

·         Design a strategy to help you eat less. Frequent use of the scale help remind you your weight loss goal. Avoid sodas or artificial drinks, avoid those little treats. Be aware of what goes through your lips. Don’t eat while watching TV (mindless eating). Design a healthy shopping list and follow it. When cooking, whatch unhealthy ingredients like sugar, fat and salt.

·         Some strategic behavior will help. Know and understand what your body really needs. Forget junk food, check habits related to family habits and cultural customs. If leaving your plate empty is mandatory, serve yourself less. If a dessert is a must, substitute fatty and sweet desserts with fresh fruit. Instead of raiding the refrigerator at night, drink water first.

·         When feeling “down”, reward yourself with something different than food. Cheer up with your rapid fat loss success, and don’t let some food spoil it.

Rapid fat loss depends on what you eat, and changing your eating habits will make the task of eating less and better much easier. 

Why Breakfast Is Mandatory for Rapid Fat Loss.

A balanced breakfast is necessary it you really want to achieve your rapid fat loss goals. But you get even more, more energy, concentration and performance. This is why:
Do you need any evidence that breakfast is important? A research at the University of Florida concludes that children who had a proper breakfast consistently consumed more food during the day and were less likely to gain weight. It also showed improved memory scores and attendance among them.

Not only for children!
After a night’s sleep with no food, your body must be refueled to get ready for next day’s journey. As the word breakfast means, you must break the fast your body has been through without nutrients. When you don’t have a proper breakfast, the body will try to find alternate nutritional sources in order to function properly. But, sadly, the source will not be stored fat.

A proper breakfast has other benefits too. Those who for some reason skip it will be tired, irritable, and restless; will lack concentration, strength and will not perform properly if they are working out too.

Some complain that breakfast makes them hungry later on. This means that fat burning metabolism is up and running; and the body is burning calories. Changing certain eating habits can help control almost effortlessly your hunger.

Breakfast boosts rapid fat loss.
Even though eating breakfast to lose fat seems weird, eating the right foods and the right amounts of it can even help lose weight. The calorie intake should be around three hundred and five hundred calories.


What is a good breakfast?
High fiber foods and natural fruits are the best choices. You may also include low fat yogurt, oatmeal, eggs, tortilla, deli turkey, whole wheat bread.

You may also include dried fruits, grains, nuts. But, what is important, is that even if you do not choose the healthiest breakfast, do not start the day with an empty stomach. An empty stomach will slow down your metabolism, sabotaging any rapid fat loss effort.

Some Simple Strategies for Permanent Fat-Loss

Do not trust any promises of rapid fat loss with little effort. It is just not true! The only way to lose weight permanently is changing your lifestyle to healthy habits, keeping your house properly organized; planning meals and snacks, and sleeping enough hours. These suggestions will help you not only lose weight but look and feel better too!

Organize Yourself at Home.

You home reflects you personality. A disorganized home will interfere in every aspect of your life, cooking, sleeping, resting, working out, etc. Your kitchen reflects the kind of food you eat. Organize everything so you are comfortable and efficient, and any rapid fat loss goal will be much more easily achievable.

Healthy shopping.

Healthy shopping doesn’t mean you have to pay more. The truth is that what is really expensive with no value is junk food. You can control expenses by planning a week at a time what you need for breakfast, lunch, dinner and snacks. If you plan your menu in advance, the shopping list will be predictable and easy to update. Be aware of seasonal products and any other attractive offer you can store for later use.

Cook like if you owned a restaurant.

A good restaurant cooks a lot in advance. Do this too. With a tight schedule, and if you are hungry and have something healthy in your fridge, you will just have to reheat it and enjoy a healthy meal in very little time. So cook a couple of meals in advance and have them ready for one-of-those-days. Soup, meat grilled chicken, brown rice are just some dishes that can be frozen and reheated when needed.

Make meals important for you.

Taking enough time to enjoy your meals can help your rapid fat loss effort. Doing so will let you chew the food properly, eat slowly and feel full with less food. Spend that time to share with your family, and try talking about pleasant subjects. Leave problems and arguments for other occasions. Teach your children to enjoy the best of those family meetings.

Have at hand healthy snacks everywhere.

Feeling hungry mid-morning and midafternoon between meals is absolutely normal for everyone. If you plan in advance, you should previously assembled an assortment of healthy snacks that con help control your hunger and prevent cravings. Chopped carrots, cheese squares, almond or nuts are highly satisfying. Even some dark chocolate will not spoil your efforts (and make you feel great!)

Regular Exercising.

Regular workouts keep your metabolism high and burning fat. No need to remind that frequent exercising prevents risk of heart disease, cancer, diabetes, and also makes you feel better. Try to include at least 20 minutes per day in any physical activity, and try to more every day. Don’t let your body get used to the same activity or routine.

Try to sleep enough

Sleeping is not only about physical rest. There are a lot of hormonal and mental activities that will only occur when you sleep properly and enough. Those who succeed in losing weight slowly and permanently always get enough quality sleep. Healthline magzine recommends to sleep better in 17 proven tips for better sleep. If sleeping is an issue for you, it is important for you to log your sleeping habits. Include the times you go to sleep and awaken, foods and medications that could affect your sleeping habits. Just make sure you get a good night’s sleep.

Is Coffee Good Before Your Workout?

Lots of us who work out, just for the pleasure of exercising or to optimize rapid fat loss, love to start the day with a cup of coffee. It seems to be confirmed that working out after some coffee has certain advantages.

A Spanish study published in the International Journal of Sport Nutrition found that athletes who had some caffeine before their exercise burned about fifteen percent more calories three hours after the exercise as compared to those who didn’t. The trialed amount that showed these results were based on 300 mg of caffeine for woman weighing about 70 kilograms, amount contained in 12 oz of brewed coffee.

For those of us who love coffee, it is not a vice, it is a real pleasure. And it is a metabolism booster too! And if you workout frequently, caffeine can offer great benefits to improve performance. Here are some reasons to enjoy coffee as part of a healthy lifestyle:

Improved circulation. A Japanese research compared the effects of drinking normal coffee compared to decaffeinated coffee in non regular coffee drinkers. Each subject had a five oz cup of one of those. Then after 75 minutes, each group was measured their finger blood flow. Those who had caffeinated drink showed thirty percent more blood flow than their decaffeinated counterparts. Better circulation means better flow of oxygen and nutrients to your muscles.

Less Pain. Scientists at the University of Illinois found that those who had 2 to 3 cups of coffee before a 30 minute of high intensity training perceived reduced pain afterwards. You may conclude the caffeine may help push a little more in your intense workouts, improving performance and endurance.

Improved memory: A study published at Johns Hopkins University found that caffeine enhances memory up to twenty four hours after it is consumed. The study was applied to non regular coffee drinkers. A group was given 200 mg of caffeine after looking at a series of images. A placebo was given to another group. Next day, both groups were recalled to remember the images, and the caffeinated group showed better results.

Muscle Preservation: This research was done on animals, at Conventry University. Sports scientists found that caffeine helped avoid tissue loss that occurs with aging. These results were seen in the diaphragm and skeletal muscles. These results suggest that caffeine in moderation could help preserve our muscles and somehow reduce a bit certain age related injuries.

Increased Muscle Fuel: A recent study published in the Journal of Applied Physiology found that a little caffeine after working out may be beneficial for those working out daily. What was found is that some caffeine after workout raised the glycogen level in muscles about 67 percent four hours after the workout. Glycogen is the first energy source to be burned in physical activity. This improvement can be understood as better performance in the next workout.

Also magzines like Menjournal claims that a pre-workout coffee can intensify your workout.

All these news do not mean you can drink as much coffee as possible. Here are some suggestions the enjoy coffee´s benefits:

· Control the amount: Performance enhancement with minimal side effects can be obtained with no more than 6 mg per kilogram of body weight; that is 600 mg for a 100 kg person. This is, no more than 16 oz of coffee.

· Incorporate it in healthy ways: Combine coffee with almond milk, avoid sugar, include it in a fruit smoothie, or any original idea to make it healthy too.

· Be consistent in your daily allowance. Let your body adapt to your caffeine consumption so results are stable and predictable.

· Don’t let coffee substitute water. Rapid fat loss will occur only with plenty of water supplied to yourself.

· Try avoiding coffee before bedtime. One of the basics of any rapid fat loss effort is enough sleep. Coffee can leave you sleepless, and that should not happen. If even without coffee you do not sleep properly, you should do your best to find out why this happens. Maybe it is over exercising, maybe a bad diet.

So, include coffee in your diet, but don’t overdo it. Listen to your body, and react accordingly!

Do you really think these foods are healthy?

For those of you who decided to start a rapid fat loss goal, be aware. Check out these foods that claim to be healthy but will sabotage your weight loss efforts.

Wraps

They seem to be healthy because the bread is thin. But they are so big they can suffice two people. The wrap alone can have about three hundred calories, since they are usually made with refined grains, instead of dietary fiber. Don’t let the color cheat you. The green spinach one has negligible amounts of spinach, something you can confirm by reading the label.

Veggie Burgers

Real veggie burgers should be made out of real vegetables. But many frozen versions contain a lot of fillers like yeast, corn starch and other stuff to enhance flavor. Check the label and make sure each burger is less than 150 calories with 7 grams of protein at least. If it contains more than 10 grams of protein, then they are probably made with wheat gluten and soy protein instead of real vegetables.

Couscous

Couscous is made mainly of semolina flour, just like white pasta. You would rather have old fashioned pasta instead. A cup of couscous can be packed with 700 calories. Choose quinoa instead. And nowdays Couscous recipes are very easily found online.

Gluten-Free Bread

Gluten free doesn’t mean low calorie or healthy either. These products are intended for those with gluten intolerance, and, to enhance flavor, these are loaded with sugar, sodium and refined grains. As they lack of whole grains, you are missing essential nutrients like fiber and vitamins. Look for whole grain breads. Orelse here is a easy recipe of gluten-free bread

Taco Salad

Taco Salad only looks like a healthy choice. These are generally served on a tortilla shell made out of refined flours and also deep fried. They are loaded with meat, sour cream and guacamole, which are high fat ingredients. Remember that having some lettuce or being called salad doesn’t mean they have to be healthy. Watch the dressing they use, which can also have a lot of fat. Order the dressing separately.

Any rapid effort requires not only workout, but carefully watching your diet too!

 

7 EFFECTIVE TIPS THAT WILL HELP YOU GROW BEARD FASTER

Having full beard is really cool but also takes a lot of time to grow one. It can take up to 3 months to have your beard start looking like a full beard. We have gathered some hacks in order to help you make this process faster than usual.

Take Vitamins

There are certain vitamins like vitamin h (biotin) that make your hair and nails grow faster.
Taking 2.5mg daily will make your beard grow faster.
Vitamin B you should include more vitamin B in your diet or take some vitamin B supplements, especially Vitamin B6, B12, and B1

Take more protein

Protein also helps hair growth and it can be found in fish, meat, nuts, and egg. If you are a vegetarian you can buy whey protein in order to increase the amount received.
Exfoliate your facial skin, you should exfoliate your skin one time per week. This will remove dead cells and help the hair grow faster. You can do it by buying certain exfoliate lotions for men or buy an exfoliating mask, that needs to be placed to your face for 30 minutes before removing it.

Keep your facial skin clean

Buy a facial cleanser and wash your face with it with mild hot water every morning. Keeping your skin clean also helps the hair to grow faster.
Use a moisturizer with eucalyptus, eucalyptus helps a lot in hair growth and also moisturized skin also create a great environment for hair to grow faster so if you combine these two you will help your facial hair grow much faster.

Use Beard Serums

You can use beard oils and beard serums for fast beard hair growth. Serums like minoxidil beard not only promote fast hair growth but also nourishes the skin.

Sleep More

Sleep well you will have probably heard again that sleeping well helps you face look younger but how it is related to hair growth? When you sleep your damaged skin cells repair themselves so that’s why your skin looks better if you sleep well and also promotes beard growth.

Workout

We all live high-stress lifestyles but we need to find healthy ways to relieve from this stress. So what is better than working out, but you might ask what stress has to do with my beard? Well, it is proved from healthcare experts that hair reveals stress.
Another way of working out helps hair growth is that exercising improves blood circulation in your entire body and also at the face, resulting in faster hair growth.

Do not trim your beard

It might sound really basic for someone that has never grown a full beard but if you have done you will understand why I am saying this. When growing a beard there will be points that it will not look so good and you might want to shape it in order to look nice Do not do it, leave your beard alone be patient and a few weeks later you will get rewarded.
Shaving regularly makes a beard thicker and grow quicker, ignore this common belief because it is just a … belief, there is no scientific proof for this belief the only scientific proof that exists is that if you shave your beard it will make it shorter and nothing more.
When you are growing a beard the hair will be stiff, this might result in getting itchy or irritated if that happens to visit a doctor and ask him for a hydrocortisone cream. Because this cream has lots of side effects do it only under the guidance of a doctor and not because you read it here or in another article.
Apply some of the tips given or even better all of them be patient and you will get rewarded with a great full beard faster than normal.