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Exercising On The Paleo Diet

Exercise and nutrition go hand in hand. If you are going to embrace the Paleo lifestyle, you really should consider an exercise regimen as well. It doesn’t have to be anything crazy, like some weight training program from a roided-out pro bodybuilder or the training of a high-level athlete.
In fact, if you all you can muster is a 30-minute walk every day, that’s a big deal. One of the biggest problems with modern life is how sedentary we are nowadays. Many people sit at a desk all day long and then they sit on the couch in the evening, usually with a smartphone, tablet, or laptop, engaging in social media sites.

So if you can walk every day for half an hour, good for you! Keep it up!
If you want a little more but you’re one of those people that REALLY struggle with sticking to your workouts, forget complicated, multi-exercise programs. Start by focusing on making exercises a habit so that it becomes part of your life routine. And the easiest way to do this is not just to workout first thing in the morning but to make the workout unbelievably simple!
How do you make it so simple that you never skip a workout? Easy! As soon as you roll out of bed, start exercising! This can be as simple as one exercise.


Here are some examples.

Roll out of bed and do X number of bodyweight squats (such as 50!) If you can’t do 50 straight take rests when you need it and keep track of the time it takes to complete all 50 and try and beat that time the next time you do it. Or, reverse it and do bodyweight squats for 7 minutes, resting when you need to and keep track of how many you do. Next time, try and do more in those 7 minutes.
You could do a different exercise each day for a week and then repeat.
Maybe like this:
Monday Bodyweight Squats
Tuesday Push-Ups
Wednesday Burpees
Thursday Jumping Jacks
Friday Jump Lunges
Saturday Jump Rope

Sunday Rest


Modify the exercises to fit you. If you have knee issues or are severely overweight or out of shape, burpees and jump lunges may not be for you. That’s fine. Do normal squats instead of the burpees. Do regular lunges instead of jump lunges.
Not strong enough for the push-ups? Do them from your knees. Or do them on a wall, with your feet a few feet away so you have to lean into the wall.
If push-ups are too easy, do a more difficult version, such as explosive push-ups, clap push-ups, or spiderman push-ups.
Once you’ve done that for a few weeks and exercise becomes the normal thing you do in the morning, you can start doing multi-exercise routines.
Another option would be to set an appointment with your self. Instead of having a workout scheduled for Tuesday, you should have an appointment with yourself to workout on Tuesday at 6 pm. You’ll be much more likely to keep this commitment

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Paleo Approved Foods

Foods You Can Eat: (we’ll cover this in a bit more detail below)
• Butter
• Eggs
• Fish and Seafood
• Fruit
• Herbs and Spices
• Meat
• Natural oils (avocado, coconut, olive)
• Nuts (Seeds)
• Vegetables

Grains, grains, grains (barley, rye, wheat) – Among other things they contain gluten. Avoiding grains means no bread or pasta.
Sugars (includes high fructose corn syrup) – No soft drinks, fruit drinks, ice cream, pastries, candy, etc. Sugars may promote weight gain, give you diabetes, energy crashes, and blood pressure issues, among other health issues.
Legumes – This means no beans or lentils.
Dairy – Stay away from all low-fat dairy products. If you don’t have problems digesting dairy it may be okay to consume some full-fat dairy products like raw whole milk and certain cheeses but only in small amounts.
Hydrogenated Vegetable Oils (canola, corn, cottonseed, soybean, sunflower, etc.) – These oils cause unhealthy levels of inflammation. And remember the essential fatty acids mentioned above? One of the major problems today is our unbalanced intake of Omega-6 fatty acids compared to Omega-3. A major factor in this unbalanced intake is the high levels of Omega-6 fatty acids in these oils.
Margarine – Margarine was created as a “healthy” alternative to butter. As it turns out, butter is the much healthier option. Most margarine has high levels of deadly trans-fats in them.


Artificial Sweeteners – things like acesulfame potassium, aspartame, saccharin, and sucralose are to be avoided on the Paleo diet.
Obesity is an epidemic and many, many health problems have been connected to obesity. Obesity has been linked to diets high in processed foods, high in processed carbohydrates, and excess sugar intake. The potential health problems include heart disease, type two diabetes, cancer, and stroke.
Yes, many of you are looking at this list of what you can’t eat and thinking you could never follow a Paleo lifestyle. Well, take another look at the list of things that you can eat! How often do you see some of those on a list of foods you can eat while on a so-called ‘diet?’
Not to mention the fact that a Paleo diet does not ask you to count calories!
Yummy Paleo Approved Foods!
Remember that list above of approved foods?
Grass-fed if you can. After all, meat with a bunch of added chemicals sort of defeats the purpose of the Paleo diet, don’t you think?
Seafood includes fish like salmon, trout, shrimp, a variety of shellfish, haddock, and even more.

You can eat lots of vegetables such as carrots, broccoli, kale, and tomato, as well as onions and peppers.
Sweet potatoes, yams, and baked potatoes are on the approved Paleo eating list. This includes turnips, too.
Yes to eggs as well – hard-boiled, soft boiled, scrambled, omelet (just add some of those vegetables and even some of the meat list, if that’s what you enjoy.
Approved nuts and seeds you can eat are almonds, walnuts, sunflower seeds, pumpkin seeds, hazelnuts, chia seeds, and macadamia nuts as well.
A large variety of fruits can be eaten when you go Paleo. On this list is all kinds of berries (strawberries, blueberries, blackberries, etc.), apples, oranges, mango, and pears. This also includes avocados which is a fantastic source of vitamins, minerals, and healthy fats that your body needs.
Oils are an important part of the Paleo diet and include the aforementioned olive, coconut, and avocado.
Finally, we have our herbs and spices. There is something here for everyone to flavor your food – Sea salt, garlic, turmeric, mint, basil, rosemary, and many others can be part of your every day eating.
You will find slightly different approved foods with the Paleo diet or the “Caveman” diet. Some will tell you that it’s okay to consume certain things in limited quantities. This includes red wine (science says there are a variety of health benefits to red wine), hot chocolate using dark chocolate, and certain teas, like green tea, that is packed with powerful antioxidants that have a lot of health benefits.
Hardcore Paleo enthusiasts will tell you to go organic as often as possible, to only eat grass-fed meat and consume wild-caught sustainable fish. If you can do this, great, but if not, don’t let that stop you.


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Is Organic The Way To Go In This Modern World ?

Part of being an informed and conscious consumer is being aware of the foods you buy and their health benefits and drawbacks especially if you’re looking at adopting the Paleo way of eating. Buzz words float around the world of healthy eating so frequently that it’s hard to keep track of what’s what and why- and “organic” is certainly no exception. Walk into your typical, everyday grocery store and chances are you’ll stumble upon a few aisles labeled “health food aisle” or “organic aisle.” Sounds pretty good, right? The shelves are stocked with items labeled “natural,” “raw,” “sprouted,” and “organic.” The prices are a bit high but hey, that’s the price you pay for health, right?

It’s important to understand what these labels mean and if they really even mean much, at all. The term organic refers to the way in which agricultural products are grown, raised, handled, and processed. Using natural fertilizers over chemical ones, and natural insecticides over synthetic ones are both ways in which food can be grown and processed to be considered organic. Meat that is considered organic comes from animals that were given organic feed and no antibiotics, growth hormones, or medications.

Variations of “Organic” Labeling


• 100% Organic- completely organic or made of all organic ingredients
• Organic- at least 95% of organic ingredients
• Made with Organic Ingredients- 70% or higher organic ingredients
It’s important to consider the value of buying a particular item in an organic variety. Just because organic costs more doesn’t necessarily mean it’s worth it.
Organic.org has a list of foods they call the “dirty dozen,” which contain those that have the highest level of pesticides and therefore are best bought organic. There is also a list of a dozen foods that you can buy non-organic (“least contaminated”). This guide is a great reference for your trips to the grocery store.


Adding Organic Foods Into A Paleo Diet

Now that you understand what the term organic means, what are some reasons you should start adding organic foods into your grocery purchases if following a Paleo Diet?
• More Nutritious- Vitamins, minerals, antioxidants, flavonoids
• Safer- No pesticides, usually no GMO’s
• Pure- No flavor enhancers, preservatives, contaminants
While many argue that the price of organic food makes it impossible to afford, there are ways you can make it fit your budget.
• Shop at local farmers markets
• Join an organic co-op
• Buy directly from farmers
• Buy in bulk
• Grow your own
• Shop online

Those who are fans of organic foods believe it’s healthier and safer to consume than non-organic foods when following the Paleo Diet. On the other hand, some argue that there is no way to ensure that what you’re buying is truly organic, the major factor being the consumption of these foods over-processed.

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Are All Fats Beneficial in the Paleo Diet?

The first point to note is that not all fats are created equal. The second point worth remembering is that you do not get fat by eating fat. In fact, you must consume the right fats for good health. Fats make you feel happy and provide a host of benefits such as reducing cancer risk, boosting your immune system, and even helping you lose weight. Yup! You need to eat fat to lose fat… but you must eat the right fats. The problem these days is that most people are consuming unhealthy fats that come from hydrogenated oils. Many people are unaware of how unhealthy the vegetable oils they consume are. The oils are marketed as being healthy and made out of natural foods such as soy, corn, etc.

In reality, oils that have been refined or hydrogenated are extremely bad for the human body and cause many health-related problems.
The paleo diet uses oils in their natural state. The oils are not bleached or subjected to chemical processes that make them harmful. The fats used in the paleo diet are not only safe but are extremely beneficial to the body. Since the diet is heavy in meat, you will get a good portion of animal fats in your diet. Paleo dieters are encouraged to get grass-fed meats because even the food the commercial companies feed their livestock is detrimental. Eating grass-fed meats will ensure that no ill-effects are passed down to you. Animal fats are perfectly fine. Our ancestors ate lots of meat and our bodies have evolved over time to eat meat and handle animal fat. Rest assured that your cholesterol level is not going to skyrocket. Studies have proven that dietary cholesterol does not cause high cholesterol in humans.


Do you want to know what causes high cholesterol levels in human beings?


Hydrogenated oils sold on supermarket shelves. Unhealthy fats found in cookies, junk food, fast food, etc. These are what cause unhealthy cholesterol levels. Worry not! Since the paleo diet does not allow the consumption of these awful items, you’re safe. Coconut oil is the most preferred oil in the paleo diet. Just like how olive oil is a staple in the Mediterranean diet, coconut oil is the staple oil in the paleo diet. It contains over 90% saturated fat and every bit is good for you. Coconut oil is stable at room temperature and can be used for cooking. It contains lauric acid which is easily digested and helps boost your immune system. Another healthy fat that is seen in the paleo diet is olive oil. This is a very healthy oil and helps to balance the omega-3 and omega-6 fatty acids in the body. This will lubricate your joints and prevent inflammation in the body.

Butter and ghee are other fats that are also used to prepare paleo dishes. Many paleo dieters scramble their eggs in the morning with melted butter. Butter is not a strictly paleo ingredient but it does have many health benefits. So, if you’re willing to be a little lax, you can include butter as part of your diet. It does have many benefits. These are just some of the fats in the paleo diet. There are other fats such as avocado oil, etc. The point you should take away from this article is that the fats in the paleo diet are perfectly healthy. You should be more concerned with the normal food that is being sold commercially. These are the biggest culprits for most of society’s health issues these days. Avoid these unhealthy products and go paleo. It truly is life-changing. The Paleo diet has been referred to as the “Caveman” diet because that is basically how you are asked to eat. The Paleo diet mainly consists of meat, fish, turkey, chicken, fruits, vegetables, and nuts.

Overall, Eating Paleo eliminates the negative aspects of the modern diet, such as sugar, trans fats, and preservatives, while nourishing your body with much-needed vitamins, minerals, proteins, and healthy fats such as essential fatty acids. Essential as in your body needs them! Get it? With the Paleo diet, you are basically going back to, well, basics! Well, that’s a basic overview of what the Paleo Diet is, in the next part we will look at going organic and following that we will look at Paleo approved foods.

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What Exactly Is The Paleo Diet?

If you don’t know what the Paleo diet is or you’ve never heard of it before, no worries – within this first chapter, we’re going to explore exactly what this way of eating is all about. At its core, Paleo is a lot more lifestyle than it is a diet. A Paleo lifestyle is about eating real, whole, natural foods, and avoiding all processed foods. You see, the modern diet is exactly that, it’s modern. Humans ate in a Paleo-style since the beginning of time before starting the agricultural revolution where we started to eat grain and sugar-based foods, as well as processed foods. The idea behind Paleo is to eliminate those processed foods, chemicals, vegetable oils, and other new additions to the modern diet that can be detrimental to our lifestyle, from how we move to our energy levels to how we feel on a daily basis.

For all those years that we ate Paleo, humans were hunters and gathers. They ate meat and they ate fruits such as berries when they were in season. Which also meant they moved a lot and were very active. They needed to be strong and fit in order to survive. Their bodies were conditioned to efficiently use fat as fuel and energy, not carbohydrates. Eventually, agriculture came into being and the human diet changed dramatically. The Agricultural Revolution occurred about 10,000 years ago and introduced grains, such as wheat, and bread into our diet. Today’s modern diet contains things like significant quantities of gluten. Gluten was non-existent in Paleolithic times. Things like wheat, rye, many bowls of cereal and barley, contain gluten. Gluten has been recognized to cause inflammation in the gut and has been given widespread attention through celebrities like Kelly Ripa, who have famously gone gluten-free.


It’s also been theorized (not proven) that gluten could play a role in an increased risk of some cancers as well as heart disease. Another ingredient in the modern-day diet that is linked to possible health problems is that of lectins. Lectins are present in grains. They cause wear and tear on our gastrointestinal tract, making it very difficult to heal. Let’s not forget the sugar. Sugar is everywhere and in everything nowadays. Sugar needs to be burned but another aspect of modern times is how sedentary people have become. Everyone sits. They sit at work, sit on the couch watching television, they sit at their computers, they sit checking out social media and texts on their smartphones. People do not move the way they used to and so they don’t burn calories the way they used to. This becomes a big problem when talking about sugar consumption. In the Paleolithic period, humans were lean, strong, and fit. They moved, pretty much all day every day. They didn’t farm or grow crops. As I mentioned above, they hunted and gathered. They followed the food. They didn’t sit around playing on their Tablet. If they did, they’d starve!


So all that sugar being consumed in the modern diet, which is bad enough, isn’t even burned off because of sedentary lifestyles. Which means energy spikes and crashes, and related health problems such as diabetes and blood pressure issues. One of the big myths that the Paleo diet has helped to dispel is the outdated notion of eating fat makes you fat. This was a big deal when the high carbohydrate craze started in the eighties and you had everyone obsessed with the number of fat calories they were eating. Almost every food in existence ended up with a low-fat or no-fat version. But most of that fat got replaced with sugar! Fat is a crucial nutrient when it comes to our health. Dietary fat is needed for an optimal, well-functioning, and healthy body. It’s all the chemicals, preservatives, and added sugar in our diets that lead to weight gain, health issues, energy problems, and more.

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DIET – INTRODUCTION

Whether we like it or not, the health of our society is bad and getting worse. As technology continues to develop, convenience does as well, and ordering food is literally as simple as the clicking of a button. Long gone are the days of having to find your own food, let alone having to drive to a restaurant to get dinner. Cooking dinner looks less and less appealing when compared to the food conveniences and choices amongst diners, catering services, fast food, and takeout.

Diabetes is now the seventh leading cause of death, just in the United States alone. Type 2 diabetes has been on the rise due to poor lifestyle choices, such as too much unhealthy food and not enough exercise. “Globesity,” a term coined by the World Health Organization to describe the worldwide obesity epidemic, is another problem as well. These numbers continue to rise as do the associated health problems and diseases. As governments and local communities start to feel the impact of obesity, diabetes, hypertension, etc. due to poor lifestyle choices, awareness is increasing. Cheap, processed foods are so readily available and overwhelm the shelves in supermarkets. Toss desk-jobs, long drives or commutes, and electronics into the mix, and we do a lot of sitting around and very little to burn off that processed food.

With media covering the obesity epidemic and health and quality of life plummeting, some people are starting to see the light. Documentaries such as Fed Up are exposing food manufacturers’ concerns that lie only with profits and not health, and how added sugar is in over 80% of supermarket foods. We may be a long way off from getting back to “the good old days” where dinner was made from whatever was in the garden and processed foods were nearly unheard of. But the best we can do is inform ourselves about why healthy choices are the best for long-term health and quality of life.

As technology develops, our choices will only continue to grow. By making wise ones, we can help battle and slow this rising epidemic.
o today I want to give you a quick beginner overview of one of the best choices you can make in regards to overall health & a natural way of eating. The Paleo Diet…dodon’t worry if you don’t know what it is, within the next few moments you will discover why it has been one of the most talked-about diets of recent time Let’s dive in…

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Secrets in Acing out in Peak Performance

From aerobics to weight lifting, ace athletes work hard toward their goals, dieting in between. Ace athletes strive to maintain balance while focusing on their bodies, minds, and goals. Athletes work hard. Still, some work hard and fail ongoing wondering why. The bodies are pumping weights, jumping ropes, while struggling to get better results in peak performance. What are they doing wrong? Well, it depends on the person. Do you drink alcohol, soda, or other unhealthy beverages excessively? An unhealthy beverage is not the way to reach, peak performance, or is it the way to becoming an ace athlete.

Do you take drugs, including over-the-counter drugs that could harm your body? If so then you are working toward poor health, thus defeating your goal to reach peak performance. Do you train without dieting? Do you eat what you want believing that since you are exercising you can reach peak performance? If you are eating uncontrollably, i.e. if you do not have a diet plan that works with your exercise regimen, you are on the road to unhealthy living. The body must have balance, which includes proper exercise and diet.

Do you have goals? Do you have plans? Are you working in harmony with those goals and plans? Are you applying effort to complete your plans and reach your goals? If you said, no, no, no, no, then you are on the road to halting your theory to reach peak performance. On the other hand, if you said yes, then you may want to sit down and reread your goals and plans to refine the specifics of the details.

What about your mind, where is it at? Do you think positive? Do you affirm your plans and goals? Do you debate consequences to see where you can do better? If you answered yes to these questions, then you are on the right track. Ace athletes work hard. Ace athletes conform, their mind to match their goals and plans while working with common goal seekers to reach the goals. Ace athletes know they must train in a team with a coach helping them since training alone could put them at risk of ceasing.  If you have heard the saying, the mind is a terrible thing to waste, then you heard right. The mind must work in harmony with the body, thus both pushing toward reaching our goals.

Peak performance is reaching the climax in whatever you wish to achieve. Peak performance is using the height of your abilities to reach the goal, which includes the mind, body, and action. The performance you put into reaching your goals includes routine workouts, recitals, implementations of diet and exercise, executing the plans, and acting out to reach the goals. Still, something is missing. What is missing in this plan to reach peak performance?

I said balance. Did you catch this or not? Balance is equilibrium, which gives us poise to feel stable while remaining steadfast in whatever we do. Balance is the remainder that provides us rest, while we assess our goals and plans. Balance is necessary for dieting and exercise. The problem with some athletes failing ongoing while striving to reach peak performance is the balance of their exercises in most instances is off. Sometimes diet and exercise both are off-balance. The body has many parts to consider. Sing the song, my anklebone is, connected to my knee bone; keep going, and you will see the body has many parts that require balanced exercise to work properly. Still, there is more. The body has many parts that require your attention, thus get moving to work toward peak performance and you will ace out in whatever you do. Do you want to be an ace?

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Introducing Exercise into a Weight Loss Regime

If you were to ask any health expert what the two basic fundamentals of weight loss were, they’d tell you they were: diet and exercise. Exercise is extremely misunderstood when it comes to losing weight, yet when it is performed correctly, it can really speed up the process and improve your health no end.
But just what is it about exercise that makes it so beneficial? Sure, it’s easy to sit here and tell you that exercise is healthy, but why is it healthy? What does exercise do for you that makes it healthy, and how can you introduce an exercise and fitness routine into a weight loss regime?
Let’s find out, shall we?

Health benefits of exercise

To begin with, we’re going to start by looking at some of the main health benefits of exercise. These include, but are not limited to:

Weight loss

Yes, we’re as shocked as you are, but yes, it turns out that exercise does in fact help you to lose weight. Who knew, right? When we exercise and exert ourselves physically, our bodies of course need the energy to perform the various activities we’re performing. This energy comes from calories we consume as well as those found in stored body fat. The more physically active we are, the more calories we burn and the more weight we will lose.

Cardiovascular health

One of the biggest risks of obesity is heart disease. Heart disease is the number one killer in the world, and what’s even more frustrating is the fact that it can be avoided by following a healthy diet and lifestyle. Exercise is beneficial for the heart and cardiovascular system as it reduces blood pressure, it lowers LDL cholesterol, it improves circulation, and it strengthens the heart, making it more effective.
Improved mental health – Have you ever noticed how, after exercising you feel fantastic? You’re full of energy, you’re in a great mood, you feel alert, and you just feel happier and more content with life.
Exercise promotes the production and secretion of endorphins and other happy chemicals that improve your mood and improve your mental health. Exercise can potentially be a fantastic natural treatment for mental health issues such as stress, anxiety, and depression.

Exercise boosts your energy levels

If you ever find yourself feeling tired, lethargic, and fatigued, exercise is perfect.
Studies have found that regular exercise can increase a person’s energy levels significantly. Exercise boosts the metabolism, which in turn generates more energy for you, whilst burning off more calories in the process.

Should you work out at a gym or at home?

People often wonder whether it’s more effective to train at a gym or simply exercise at home. Here’s a look at some pros and cons of each.

Gym pros

• More equipment
• Great atmosphere
• Plenty of variety
• Access to personal trainers and experts

Gym cons

• Travel
• Price
• Can get busy at times
Exercise at home pros:
• Save time
• No large crowds
• Save money
• Do your own thing
• Listen to your own music

Exercise at home cons

• Potential lack of space
• Lack of equipment
• Hard to get motivated sometimes
• Can get boring
Well, that’s a brief overview of and against training at home or at a gym. The main takeaway should be to stay focused on your weight loss goals we set and exercise regularly. You must be stronger than your excuses and it’s when you feel like skipping your training the most that you absolutely must get up and do that 5 minutes. This will boost your self-esteem and you’ll develop the mindset of a winner.

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Weight Loss Nutrition Shopping Tips

When you make a conscious effort to lose weight and take back your health, you need to ensure that you’re doing everything in your power to consume the right foods at the right times. This is where it pays dividends to know what you’re doing when you’re out browsing the grocery store for healthy foods and drinks. To help make your shopping trips for healthy food that little bit easier, we’re going to share a series of healthy shopping tips with you right now. Because we’re so generous and helpful, we’re also going to share a sample healthy meal plan for the day with you, so you have a better idea of the types of things you should be eating to lose weight.

Weight loss nutrition shopping tips

To get things started, here’s a look at some useful shopping tips for when you’re looking to stock up on healthy, weight loss-friendly foods and drinks. Never go shopping hungry – If there’s just one piece of advice to take heed of, let it be this: Never go food shopping for healthy products when you’re hungry.
When you’re hungry, you won’t be thinking clearly, you’ll be craving something quick, easy, and tasty, and you’ll be surrounded by unhealthy junk food that you’ll find hard to resist. If you’ve already eaten a healthy meal, however, you’ll be full, and you won’t be interested in the junk food at all. Don’t buy food labelled as ‘low fat’ – Although you’re looking to lose weight, you should still avoid food labelled as
being ‘low fat’ at all costs. This is because low-fat alternatives to everyday food items often contain ingredients that are far worse.

Normally they’ll be packed full of artificial flavorings, chemicals, sweeteners, and preservatives which do the body no good at all. Sure, they may be low in fat and calories, but they’re still very unhealthy.
Read the packaging and ingredients – If you’re unsure about whether or not something is healthy, read the packaging and take a look at the list of ingredients found inside. If there are dozens upon dozens of ingredients, including chemicals that you can’t pronounce, and E-numbers, it’s not healthy and it should be ignored. Look for foods and products containing natural ingredients.

Don’t fear frozen vegetables

There’s a misconception in the world of dieting, that frozen vegetables are unhealthy. In reality, most frozen veggies are simply coated with freshwater and frozen at source, making them very fresh. Some fruit and veg you see on grocery shelves could have been standing for weeks and may not be as fresh as you’d like. The fresher the produce, the higher the nutrient count.

Sample healthy menu

Breakfast


• Slice of wholegrain toast
• Half a smashed avocado
• 1 poached egg
• 1 serving of wilted spinach
Snack
• 1 apple

Lunch


• 1 homemade chicken and Mediterranean vegetable salad with vinaigrette dressing
Snack
• 1 yogurt
• 1 handful of mixed berries
Dinner
• 1 baked cod fillet
• 1 serving of fresh asparagus
• 1 baked sweet potato

Snack


• 1 serving of cottage cheese
• 1 handful of mixed nuts
Now that we’ve learned a few shopping tips while on a weight loss plan, the next thing we will look at is adding exercise into the mix.

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Popular Diets and Fad Diets – Which Should You Choose?

If you decide that you need to lose weight, what’s the first plan of action to springs to mind? For the vast majority of us, it’s to go on a diet. The word ‘diet’ is actually very broad because there are literally hundreds of different diet plans out there for people to choose from.
Needless to say, some are incredibly effective, whereas others, not so much. Some diets have proven to be effective and have been backed up by science and medical research. Others, however, are nothing more than passing fads, and can potentially be dangerous.

Here are some popular diets to consider, and some fads to steer well clear of.

Popular diets


We’ll start off on a high by looking at popular diets that have enjoyed a lot of success and have been found to be effective. If you’re looking to lose weight and improve your health in the process, you may wish to consider the following: The paleo diet – The Paleo diet is sometimes known as the caveman diet. It has the word ‘diet’ in it, but in truth, it is more of a lifestyle change. The basic premise is that followers of the diet eat foods similar to what cavemen used to eat hundreds of thousands of years ago. The diet isn’t as much about losing weight, as it is about eating natural, non-processed food the way evolution intended. A bonus, however, is that you will lose weight.

Keto

Ketogenic diets are hugely popular nowadays. Keto diets are low carb, moderate protein, high-fat diets that cause your body to enter ketosis. When this occurs, you produce ketones via
fat cells, which are then used for energy. By default, you are technically using fat for energy, rather than carbohydrates. 5:2 diet – The 5:2 diet is a form of intermittent fasting. Basically, on this diet, you will eat normal foods for 5 days of the week, and for 2 days you’ll consume just 500 calories. If you stick to the diet and DO NOT binge on your normal eating days, you can potentially lose a lot of weight.

Fad diets to avoid

Now we’ll look at some fad diets to avoid if you value your health:

Cabbage soup diet

The cabbage soup diet is as disgusting as it sounds. With this diet, the idea is that you primarily consume low-calorie cabbage soup every day and that you consume around 800 calories on average. You will lose weight, but it is not sustainable. Not only that but the longer the cabbage is cooked, the more nutrients it loses.

Raw food diet

As the name implies, this is a diet in which you only really consume foods in their raw form. Does that mean you should eat raw meat? No. The raw food diet only permits foods that can safely be consumed raw, I.E fruits, nuts, and veggies. Eating most vegetables raw is a great way of getting more nutrients, but the diet isn’t sustainable.

Cotton ball diet

This diet should be banished from the face of the earth forever. The cotton ball diet is a diet in which people literally soak cotton wool balls in fresh juices or green tea, and then swallow them.
Why? The “logic” behind swallowing cotton balls is that they swell up in your stomach and take longer to digest, so you feel full for longer. The fuller you feel, the less you eat. This diet is very dangerous and could kill you. Don’t do it – ever!

So which is the best one for you?

There is no right or wrong answer here because this book is not about teaching you to live your entire life on any one diet. While you may choose one to help you lose weight, ideally, the best thing that you can do is change your eating habits for the better. A lot of diets have stringent rules and try to exclude certain foods that are deemed anathema to the diet. For example, the paleo diet doesn’t allow you to consume artificial ingredients, grains and dairy.

This can be a nightmarish diet for people who love having the occasional cake and ice-cream. While there are paleo alternatives, they just don’t quite cut it. Because of this, adhering to such strict diets can be a turn off for many people. The key to succeeding with weight loss and keeping off the excess pounds is moderation. Life is too short for you to avoid the foods you love completely.

What you need to do is replace most of your unhealthy food choices with healthier ones… and occasionally indulge in the foods you love. Healthy eating should be a lifestyle choice and not because you’re forcing yourself to be on a diet. Include lots of vegetables in your diet. Have fruit for snacks. Replace sodas with water or unsweetened green tea. Cut down your intake of processed foods.
Follow the right macronutrient combinations. If your diet consisted mainly of single-ingredient foods, you’d be just fine. Broccoli is a single ingredient food. Canned vegetable soup is not. Treating yourself to a food you love once every 4 or 5 days is just fine. In fact, it will give you a mental break and make you happier.

Drink lots of water because water helps in the fat loss process. Drink a glass of water before each meal. This will not only make you more full and prevent you from overeating, but it’ll also keep you hydrated for your workouts. Have a teaspoon of cumin seeds every day. This will help you lose 3 times more fat. It’s such a simple practice but so powerful. Consume one tablespoon of cold-pressed coconut oil daily. This will further help in your weight loss progress. You must consume good fat in order to lose fat. When your body realizes that it has a steady supply of fat coming in, it will be much more ready to burn off its fat stores. Coconut oil received a bad reputation in the past. However, recent studies have shown that it is one of the best foods around and prevents a myriad of health issues.