Who Does Mexican Food the Best?

Who Does Mexican Food the Best?

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Protein Shake Diet Plan for Weight Loss That Works Best

Drinking protein diet shakes daily may be just what you need to get the ball rolling in your diet to lose weight. It might not seem like much but in terms of cutting calories and getting high quality protein in your body it may be the next best things after exercise.

Is drinking protein shakes good for losing weight?

Protein shakes made with protein powder such as whey protein is not only low in calories and fat but serves as a rich source of nutrition for a balanced diet. Learning how to leverage drinking protein towards your diet makes an excellent tool for weight loss.

On the Protein Shake Diet, it is possible to limit your per meal intake to 200 calories promoting healthy weight loss when combined with a balanced diet and regular exercise. Drinking protein makes a great way to supplement your diet.

In this daily take on Slism, we intrude ways to leverage drinking protein shakes towards results that show in protein weight loss including ways to get more protein in your diet and tips for getting out slim.

Quick Protein Diet

• How to diet drinking protein
• Protein shake benefits
• Beyond protein weight loss

Best Ways to Make the Protein Shake Diet Work for You

The protein shake diet plan is where you drink protein during a meal getting the necessary nutrition you need for a healthy diet while reducing calorie intake to a minimum.

Like any other diet that works, there are many paths to the protein shake diet such as drinking protein smoothies in place of a meal or simply adding more protein to your meal.

Replace a Meal with a Delicious Protein Shake

Drink protein shakes in replacement of 1 to 2 meal day. Like other replacement diets, once you are done replacing you meal with a lower calorie alternative, the rest is easy. All you have to do is eat the way you usually do.

By replacing your meals with a protein shake cutting back on between 500 and 600 calories is a piece of cake. Keep in mind when you are on your off-diet meal not to overeat. Chew your food thoroughly eating as slow as possible and you should be fine.

Add Protein Shake Nutrition to Your Daily Meals

Have a protein shake with 1 to 2 of your daily meals. Note that drinking a protein shake before a meal may help suppress you appetite preventing overeating.

Due to the fact that you will be getting some of your protein from drinking protein shakes, you can decrease the amount of fatty meats and fish in your meal centering your meal on eating vegetables and carbs.

Have Fun Choosing From Variety on Variety of Protein

The type of protein most suitable for your diet may not by the drink type. With other options out there like cake and protein bars, always keep your mind open to other supplement sources of protein to make mixing it up in your diet that much easier.

Note that the nutritional value and flavor to expect may differ from product to product. With that in mind, take some time in the beginning finding what you think is right for you.

Know How to Drink Your Protein for Best Results and Ease

Drink protein mixed with water or milk. Keep in mind that there is protein powder that dissolves in milk easier. Conversely, there is the same for water. Most protein powder used to make protein shakes is made for mixing with water. Double check the label of the protein you drink just in case.

Although mixing in a glass works, when you mix with a shaker it is said that your protein shake may contain fewer clumps making it easier to drink.

Benefits of Drinking Protein Shakes for Getting Slim

Drinking protein is not just for athletes. Although that's the image you get when you go to the gym and see all the heavy lifters mixing up a protein shake after a workout.

In recent years, the nutrition you can pick up drinking protein almost makes it possible to replace other forms of protein such as meat, fish, and soy. After all this is where the protein comes from.

In addition to serving as a great way to supplement protein intake in your diet, what you will find out is that protein shakes are perfect when you are looking for ways to reduce calories in your diet.

200 Calories per Meal! - Protein Shakes Can Make It Happen

By replacing one of your meals with a deliciously healthy protein shake, cutting back your meal calories to between 160 and 220 calories is not a problem at all.

Protein with the exception of weight gainers is relatively low in calories. In addition to being low calorie, most supplements provide added value in nutrition. That is to say that while you get your daily intake of protein taken care of you move closer to a more balanced diet.

More Muscle Means Less Trouble Losing Weight

Most people confuse weight gain with increased muscle mass. Just so that you know, that's solid weight, weight that you can count on to make maintaining your weight that much easier with higher metabolism.

Going on the wrong diet may mean not getting enough protein in your meal affecting the amount of solid weight you carry around. This results in an unwanted drop in metabolism and even has the opposite of effect of the original intention causing you to gain weight fast.

On the other hand, when taking up the protein shake diet there is no need to worry about high calorie consumption related weight gains.

Role of Amino Acids in Burning Fat

It is said that eating a diet with amino acids across the board may help in the breakdown of fat by your metabolism. Protein supplements are engineered to be a complete source of amino acids that if taken can help fill up holes in your diet.

Bottom Line in the Protein Shake Diet

In the past, one of the real road blocks in wanting to go on a protein shake diet was the darn awful taste that came with it. For those who didn't see reason in drinking poison this was a deal breaker.

Nowadays the taste of protein is not a problem at all. If you weren't told, it would be easily mistakable as the milk shakes you are used to drinking on occasion, but better.

One tip for making your protein shake diet work is to avoid anything that feels like going in cold turkey. That means to take your time and decide whether replacing 2 of your meals with a protein shake is right for you.

Start out slow building momentum as you move forward. Just because the protein shake diet says you have to do it every day, doesn't mean you can't enjoy yourself maybe doing it once a week.

As with any diet, more important than following the rules is enjoying yourself on the journey to slim always remembering that you are in charge.

By Martin Nicholson

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DO I COUNT CALORIES OR CARBOHYDRATES

Calories

The Better Body System is a lifestyle program, not a diet, so with the exception of the 500-600 calorie meal on Meal Days—which is more of a guideline than a requirement—we don’t put much focus on calories. The BBS meal plan is designed to help you eat real, nutrient-dense foods including lean protein, complex carbohydrates, fruit, and vegetables. While this can help you lose weight, you’ll be getting the nutrients that you need to feel great at the same time!

While the BBS doesn’t focus on counting calories, you can make that decision for yourself. If you find counting calories frustrating or unhelpful, you don’t need to do so. But if counting calories helps you stay on track, go ahead!

Carbohydrates

Carbohydrates play an important role in the BBS meal plan. With that said, we put more focus on the quality of the carbohydrates that you eat than the quantity. Complex carbohydrates are more nutrient-dense and satisfying than their simple counterparts, so that’s what we recommend to anyone working toward optimal health. Of course, it’s important to be reasonable, but the amount of carbohydrates that you eat depends on your judgement.

Like calories, the decision of whether or not you track your carbohydrate intake is up to you. It’s not part of the Better Body System, but you can count your carbohydrates if it’s important to you. It’s all about what works for you!

We hope this article helps you understand CALORIES OR CARBOHYDRATES why the Better Body System doesn’t focus on counting calories or carbohydrates. For more tips for living a healthy lifestyle on the BBS, subscribe to the blog and check out our Facebook page!

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Calories or Carbohydrates – Which Ones Really Matter?

Introduction

For most of the people who are trying or following a low-carbohydrate approach to fat loss or to health improvements, it is clear from the very beginning that one of the most important things that they need to know is the amount of Calories or Carbohydrates they ingest.

It is nice to know that you don’t really have to focus on calories, which is the main preoccupation of the rest of the diets. Carbohydrates are the ones that really matter here.

How many calories?

Many people who begin or consider following this approach to fat loss are very confused and many keto-dieters are doing it the wrong way and then they say it doesn’t work. The idea behind a ketogenic approach is that you can eat as much as you want (calorically speaking) if you stick within the limits of your macros.

This means that you have to go at least 60% fat from the total calories, 20-35% protein, and 5-10% carbohydrates. Let’s be more specific.

If one day of your ketogenic lifestyle you eat 2,500kcals, 60% of them have to come from fat, 20-35% of them have to come from protein while 5-10% have to come from Calories or Carbohydrates. That’s it.

I’ve noticed that for many people the best would be to go 70-80% fat, 15-25% protein, while 5-10% should be carbohydrates. It doesn’t matter if you consume 1,500kcals, 2,500kcals or 5,000kcals as long as you stick within these macronutrient values.

Net or Total Carbs?

In ketogenic diets the limitation is put on the amount of carbohydrates you ingest daily. Those 5-10% of carbohydrates should be somewhere between 20-50g of total carbohydrates so that you are in ketosis. This range of 20-50g is only a narrow window because some people can easily eat 70-100g of carbs per day and still remain in the fat burning metabolism. On the lower end, 95% (rough estimate) of the people will start burning fat when they limit total carbohydrates to < 20g/day.

Phinney and Volek advocate on starting the ketogenic nutrition by targeting <50g of total carbohydrates/day. On the other hand, Lyle McDonald speaks in terms of net carbohydrates and he says that at the beginning you should hit somewhere between 25-50g of net Calories or Carbohydrates per day.

Why net carbohydrates?

Because Net Carbs = Total Carbs – Fiber

where fiber is non-digestible and its impact on insulin secretion is minimum. So, fiber does not create spikes in insulin levels.

In the beginning of my ketogenic experiment, I aimed for 30-40g of net carbohydrates and I said to myself that if I wasn’t gonna reach ketosis in 2-3 days following this restriction, I’ll restrict carbohydrates even more. But that didn’t happen because I got really easy into ketosis.

Why Calories don’t Matter

Whenever you restrict Calories or Carbohydrates the way you do in ketogenic diets, this has an impact(positive one) on various hormones. Probably the biggest impact it has is on insulin. Low insulin levels make an enzyme called LPL (lipoprotein lipase), which is attached to adipocytes (fat cells), to release fat and mobilize it for energy production.

Second of all, ketogenic diets have an impact on ghrelin and leptin levels, which are two hormones responsible for appetite regulation. Studies show that ghrelin and leptin levels decrease in ketotic subjects. This means that hunger goes down. And this is another reason for which calories would not matter, (in the context of optimal hormonal activity).

Even if at the beginning of a ketogenic diet you’ll consume 3000+ kcals (like I did), through time you will reduce the intake naturally because you will not feel hungry and will not experience cravings like when you follow a high-fat diet. That’s why I started doingintermittent fasting daily.

I can easily live on 1,500-1,600kcals and not feel that I’m hungry. But I keep losing fat if I do this because 1,500kcals is below my total energy expenditure so my body uses my fat tissue to create energy. And right now I don’t want to lose anymore fat.

I did several 30+ hour fasts and I did not feel hungry throughout the whole time. I remember that I tried fasting when I was following a moderate to high-carbohydrate diet. I tried not eating for the whole day, but by 3 P.M. I felt like I was going to kill someone for food. It was all that I could think of. Anyway, don’t take for granted what I’m saying. Try it for yourself and see how it goes.

Conclusion

There are also other reasons that I could relate to, but they go beyond the scope of this short article. Let me know if there is something that you are not clear about! Whatever your concerns, just post them in either of the comment sections below and I’ll do my best to discuss them with you.

Resources: Calories or Carbohydrates

1. Stephen Phinney and Jeff Volek – The Art and Science of Low Carbohydrate Living

2. Lyle McDonald – The Ketogenic Diet

3. Ferland, A., Château‐Degat, M. L., Hernandez, T. L., & Eckel, R. H. (2012). Tissue‐Specific Responses of Lipoprotein Lipase to Dietary Macronutrient Composition as a Predictor of Weight Gain Over 4 Years. Obesity, 20(5), 1006-1011.

4. Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European journal of clinical nutrition, 67(7), 759-764.

5. Gary Taubes – Good Calories, Bad Calories – Fats, Carbs, and the Controversial Science of Diet and Health.

6. Gross, L. S., Li, L., Ford, E. S., & Liu, S. (2004). Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment.

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What Is More Important: Calories or carbohydrates?

Your total Calories or carbohydrates intakes are equally important for maintaining a healthy weight and meeting your daily nutrition needs. Your total calorie intake determines your body weight. However, if you’re trying to lose weight, adjusting your carb intake may help reduce your calorie intake.

Calorie Requirements

Your calorie requirements are based on your current body weight and activity level. To maintain your weight, Harvard Health Publications recommends consuming 13 calories per pound of your body weight if you’re sedentary, 16 calories per pound if you’re moderately active and 18 calories per pound of body weight if you exercise regularly. If you’re overweight or obese, eat 10 calories for each pound of your desirable body weight daily, suggests the University of Washington. For example, if your desirable body weight is 120 pounds, you should aim to consume 1,200 calories per day.

Carbohydrate Requirements

Calories or carbohydrates provide 4 calories per gram and are your body’s main fuel source. Adults should aim for a minimum of 130 grams of carbs each day, according to the Institute of Medicine. Choose from nutrient-dense, carb-rich foods, such as whole grains, fruits, vegetables, legumes and low-fat milk or yogurt as your main sources of carbohydrates. Avoid highly processed carbs and added sugars, such as white bread, white rice, sweets and sugary beverages.

Diet Composition

To help meet your daily nutrient needs, follow the Institute of Medicine’s Acceptable Macronutrient Distribution Range, or AMDR, which is a guideline for carbohydrate, protein and fat intakes. The Institute of Medicine recommends you obtain 45 to 65 percent of your calorie intake from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent of your calories from fat. Since carbohydrates provide 4 calories per gram, you require 225 to 325 grams of carbs daily when following a 2,000-calorie diet.

Weight Loss

Reducing your calorie intake, or boosting your calorie expenditure, is an effective way to lose weight, regardless of your carbohydrate intake. However, a review published in a 2008 edition of the “American Journal of Clinical Nutrition” suggests protein increases satiety more than carbohydrates or fats. Therefore, eating a high-protein, lower-carb diet can help reduce your calories to lose weight successfully. Healthy, protein-rich foods include lean meats, egg whites, seafood, skinless poultry, soy products, low-fat dairy foods, seitan, legumes, nuts and seeds.

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Diet to Lose Weight What I Eat In A Day Burn Fats Diet

Eat less, move more. That’s the theme behind most diets these days. If we just consume fewer calories and put in more hours at the gym, we’ll shed pounds, right?

According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, our time and energy might be better spent paying more attention towhat we eat rather than how much we eat. In fact, our diet has the capacity to actually retrain our fat cells to burn more calories, Dr. Ludwig says.

Released January 2016, Dr. Ludwig’s book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently, explains how and why we can rewire our taste buds and “hack” our fat cells through specific food choices. The result: We can break the cycle of cravings, intense hunger and overeating that cause many of us to gain weight.

So what’s the secret to enabling your body to burn more fat? Here’s the scoop on this latest diet advice. 

RELATED: The 3-Day Military Diet: Is It Legit?

Cracking Your Fat Cells

Working with your body rather than against it is key to success, says Ludwig. His three-step program called “The Always Hungry Solution” allows you to eat as many calories as you’d like from start to finish of this diet. Your goal: Never go hungry and fill up on foods that enable you to burn fat, rather than store fat.

So what causes your body to hoard calories as fat, rather than use them for energy?

It all has to do with insulin, a hormone your pancreas secretes when you are digesting foods. “Insulin is like a Miracle Grow for your fat cells,” Ludwig says.

When you eat a meal full of processed carbohydrates like breads and bakery goods, your insulin level skyrockets as your body digests the carbs in your food and immediately stores the glucose (sugar) from your food in your fat cells. And when your body can’t access the calories in your fat cells? Hunger strikes! Your body experiences an energy crisis and it will demand food, stat. If you’re reaching for more processed carbs like bagels or pastas to stay satiated, the vicious hunger cycle won’t stop.

RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time

Your solution: Eat more fat. “The fastest way to lower insulin levels is to substitute fat for processed carbohydrates,” says Ludwig. Seems counterintuitive that fatty foods can help you lose weight, right? Catch is: They have to be healthy sources of fat (think: olive oil and avocados, not Reese’s and Doritos). Foods rich in fat will help you feel satiated, and they won’t trigger the insulin high and crash that most processed carbs do. Without insulin highs and lows, your blood sugar will be more stable and your body can access the fuel it’s storing in your fat cells.

How to Get Started

In Always Hungry, Dr. Ludwig outlines his three-phase program for losing weight for good. His book is filled with tips on how to dine out and still eat healthy, nourishing recipes created by his wife, a professional chef, and insights on how to tap into your own motivation.

Overall, the diet’s emphasis on fatty foods like avocado and nut butters is similar to theWhole 30, but followers are still allowed to eat dairy, beans and slow-digesting carbohydrates that are usually off the table for Paleo-type diets. A seven-day prep phase (which includes taking body measurements, cleaning your pantry and preparing meals) helps set you up for success, and then you’ll launch into the three phases of the diet:

Phase OneFor two weeks, you’ll eat a diet consisting of 50 percent fat, 25 percent carbs and 25 percent protein. All grain products, added sugars and potatoes are off limits, and you have the option to follow these detailed menus. (Still on the table: fruits and natural carbs like beans and legumes.) The low-carb approach is meant to jump start weight loss and help you conquer cravings.

RELATED: 5 Healthier Ways to Detox (That Aren’t Juice Cleanses)

Phase TwoThe length of this phase could last anywhere from several weeks to six months, depends on how much weight you want to lose. You’ll consume 40 percent of your calories from fat, 35 percent carbs and 25 percent protein. During this period, you can add in slow-digesting carbs like brown rice, quinoa and oats.

Phase ThreeThis is the lifestyle, or maintenance phase. You’ll aim to eat a diet comprised of roughly 40 percent fat, 40 percent carbs and 20 percent protein. 

Some people can lose two or three pounds a week on this program, while others will lose less, Ludwig notes. “The biggest obstacle is expectations from diets that promise sensational weight loss,” says Ludwig. What you need: A radically different attitude to eating and living well. Part of the reason the Always Hungry Solution works for some might be the gentle approach it takes to eating. “When you put biology on your side, you accomplish the most with the least amount of effort,” says Ludwig.

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