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No diet is complete without calculating the calories. Calories play an important role in determining how quickly and how much weight you will lose in a given period of time. If you are someone trying to lose weight or to stay fit and healthy, then you might be well aware of the importance of calories in versus calories out. It is basically referred to the number of calories you eat and the number of calories you burn to reach your weight loss goals. However, some studies suggest that the calories eaten and calories burned model does not really work. Here in this article, we will evaluate whether counting calories really matter or not. Calorie in versus Calorie out model It is believed that to maintain stable body weight, the number of calories you eat should match with the number of calories you burn. Calorie in is referred to the number of calories you get from the food you eat, while calorie out is the number of calories you burn.

Food is the only source of calories intake. Different food items contain different amounts of calories. But our body burns those calories in 3 different ways:

Basic metabolism: It is referred to the number of calories required to keep the body functioning at rest like a heartbeat, respiration. The process is generally called as our basal metabolic rate (BMR).

Digestion: 15 to 20 per cent of the calories we eat is used to fuel up the digestion process. This process is known as the thermic effect of food (TEF) and varies as per the foods you eat.

Physical activity: The remaining calories are used to perform various physical activities like workouts and everyday tasks like walking, reading, and washing dishes.

It is essential to maintain a good balance between the number of calories you eat and the number of calories you burn to keep your weight stable. If your calorie intake is more than the number of calories you burn then your body will start accumulating the remaining calories, leading to weight gain.

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Calories in vs Calories out: Why does it matter when trying to lose weight? - Times of India

USA Network

After a four-year hiatus, The Biggest Loser is back. Now airing on the USA Network, fans of the show have a whole new cast to cheer for. This season, 12 new contestants will tackle fitness challenges, learn about nutrition, and participate in group discussions to develop healthier habits and lose weight. In the end, the person who loses the most weight will be named "The Biggest Loser."

Along the way, one person will be eliminated each week. Until we see who is this season's ultimate winner, here's a running list of the eliminated cast of this season's The Biggest Loser. Spoilers ahead!

And remember: contestants on The Biggest Loser may drop weight fast, but experts recommend slow weight loss. The amount of weight a person can safely lose in a week is dependent on a variety of factors including total weight, activity level, and muscle mass, but it's generally advised to lose a half-pound to one-pound per week.

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1Week 1: Robert Richardson

Robert lost 13 pounds in week one. However, this figure was 3.18 percent of his body weight, which was the lowest percent of any other competitor, according to US. In an interview with PopCulture in February 2020, Robert revealed he lost another 48 pounds once he left the show.

2Week 2: PhiXavier Holmes

Phi weighed 345 pounds during week two, down from 351 the previous week. All total she lost 12 pounds before departing the show. Although her time was cut short, Phi says she will maintain her healthy habits at hone. "I'm just ready to show my team and everyone that the journey didn't stop here. This is only the beginning," she said.

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Here's Who Was Eliminated on 'The Biggest Loser' in 2020 - Men's Health

From Women's Health

My name is Jackie Jones (@its_jayeokay), and I am 32 years old. I live in Texas and work in business management. After experiencing a long list of health issues in my 20s, I decided to take control of my healthand I lost 83 pounds.

As a young woman, my weight was never an issue. Im from the South, so a little fluff wasnt bad. But once I became a mother of twin daughters and a son, I gained around 70 pounds in four years. I was no longer just carrying a little fluffit was fat.

When I was about 20 pounds into losing the "baby weight," I got divorced, and my weight increased again. I dealt with depression during that time, and that was definitely the primary factor in my weight gain. I found comfort in food.

I began to feel my body breaking down in my late 20s. I was pre-diabetic, suffering from hypertension and gout, and had all types of body aches and pain. I also had to get my gallbladder removed. I wasnt even 30 yet. But I had three children who depended on me, and I couldnt let them down. My children were my motivation to change my life.

When I made the decision to lose weight, food had already become my best friend. So it was really hard giving up my sweet treats and salty snacks. I would go a day or two depriving myself but then binge like Id never eaten before. So instead of not eating treats at all, I began to limit myself to small servings.

This eating ideology of "its not what you eat, its how much you eat" has worked for me. I also have adopted intermittent fasting (IF), and I fast from 9 p.m. at night until 12 p.m. the next day. During my eating window, I still limit my intake of sweet and salty stuff, but I have all of the fruits and veggies that I want. The combo of IF and focusing on produce has also helped me break through weight-loss plateaus.

Ive always been a nature lover. Walking in the woods may sound isolating, but I felt so free. It helped me clear my mind and sweat without the fear of people gawking at me. With just walking two to three miles every other day, I lost about 60 pounds.

Now I work out a minimum of four times a week. Two days are weight training and two days are cardio. I enjoy my curves, so weight lifting had to be a part of my workout schedule. I have a heavy lift day, as well as a bodyweight day. Cardio is a must, too. I still enjoy my walks in the park, but my newest obsession is jump roping. Its a great full-body workout and extremely fun.

Slow and steady weight loss works for me. I didnt want my weight loss to be fleeting; I wanted to learn positive habits I could keep up with for the rest of my life. Once I realized I could lose weight, I realized I could do anything. It sounds cliche, but if you can believe it, you can achieve it.

Losing weight didnt just give me confidence in my physical self, but it made me believe in my emotional self as well. Ive become a better parent, friend, and family member. Ive taken a leap of faith with my career. Im more patient. Im more understanding. I am better inside and out. And I totally believe in myself.

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'After A Painful Divorce And Battle With Gout, I Lost 83 Pounds With This Intermittent Fasting Approach' - Yahoo Lifestyle

Photo Credit: Jewish Press

So much of our lives revolve around food.

In addition to eating our three squares every day, there is a signature dish for every Jewish holiday and we all get a good chuckle when we hear about people having panic attacks over hosting ten people for Thanksgiving when for so many of us, that is what a regular Shabbos looks like. That old joke about all of our yomim tovim boil down to they tried to kill us, we survived now lets eat, may have been said in jest, but the reality is that food plays a very big role in our lives. With Chanukah in the proverbial rearview mirror and Purim still quite a few weeks away, now is the perfect time to take advantage of a rare lull in the calendar and focus on smarter eating and cooking, with two recently released cookbooks proving that great food doesnt have to pack on the pounds or take all day to make.

Cooking with Tanya is nutrition guru Tanya Rosens first cookbook, and while it is a great resource for the many clients at the 13 Nutrition by Tanya branches spread out all across the greater New York area, Florida and Israel, it is equally helpful for anyone trying to prioritize healthy eating. Rosen, who has worked with thousands of clients over the years, is a big believer in teaching her clients to make nutritionally sound choices so that they not only lose weight, they can keep the pounds off as well. Releasing a cookbook filled with recipes that incorporate portion control, low calorie ingredients and plenty of flavor is a natural outgrowth of Rosens nutrition empire which also includes a full line of prepared foods, giving dieters everywhere an easy way to make healthy eating part of their day to day lives.

You dont have to be a Nutrition by Tanya client to appreciate Cooking with Tanya, though every recipe is accompanied by a notation informing Rosens clients how it fits into their daily food plan. Rosen is a big fan of using cooking spray instead of oil, subbing sugar substitutes and egg whites for the real thing and incorporating whole grains, low fat items and veggies aplenty in order to keep calorie counts down the result is a book with over 130 recipes that will have you turning the pages and wondering aloud, You can eat this on a diet??

While it comes as no surprise that a diet-focused cookbook is going to have recipes for salads, soups and vegetable-based side dishes, there is an entire section dedicated to treats and snacks, giving even dieters occasional indulgences that help them stay on track. There are recipes for peanut butter cups (lightened up with powdered peanut butter instead of conventional Skippy) and strawberries stuffed with amaretto flavored low fat cream cheese, although it goes without saying that moderation is the key to successful weight loss and you cant eat these items endlessly and expect to lose weight.

Cooking with Tanya makes it easy to get through the week. There are great breakfast choices, including four different kinds of pancakes, a fruity acai bowl topped with chia seeds and sliced almonds and a stunning shakshuka that starts the day off on a high note. A wide variety of mains cover just about every possible type of protein including shake and bake chicken made with a ground spice mix in lieu of crumbs, a stunning garlic-balsamic-mustard steak whose picture alone will leave you drooling, a trendy poke bowl bursting with colorful vegetables and even eggplant parmesan made with baked eggplant rounds and reduced fat mozzarella. Understanding that Shabbos and yom tov are diet killers, there is an entire section dedicated to the holiest days on the calendar and while potato kugel may not be on the menu, several others are, and for those like me who simply adore bread there is even a recipe for honey whole-wheat challah.

A Menucha Publications release, Cooking with Tanya appreciates that sentencing yourself to a life of lettuce leaves and shredded wheat is an approach doomed to failure. Rosen makes it easy to commit to healthier food choices with nutritious, appealing and delicious recipes, paving the way towards realistic and sustainable weight loss.

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I dont quite know where the phrase everything old is new again came from, but that was the thought that went through my head as I leafed through Sharon Mattens Shabbos Under Pressure, which to the best of my knowledge is the first kosher cookbook devoted exclusively to the latest much-have kitchen gadget, the Instant Pot. My first look at an Instant Pot had me wondering what made this any better than the pressure cooker my mother has had in her cabinet for at least 50 years. The answer was pretty simple: Instant Pot is the pressure cookers younger and cooler kid brother, albeit a souped-up electric version with plenty of digital bells and whistles, rebranded to make it cool and to appeal to a new generation.

Not that that is a problem. Pressure cookers were popular back in the day because the intense pressure that built up inside the airtight pot had the contents cooking lightning fast. However, like so many other items, they eventually fell out of favor until someone decided that the time had come for their triumphant return.

And, oh, was their return triumphant.

Instant Pots became hotter than hot, but because the cooking times and technique were radically different than conventional cooking, people found themselves hunting high and low for recipes that would let them take advantage of their many features. Like microwave cooking when it first debuted, there is a bit of a learning curve when it comes to figuring out cooking times and cycles. Gaining a level of comfort with an Instant Pot is a good investment of time, although it is important to remember that in addition to the cooking times listed in every recipe, you have to allow extra minutes for the pot to build up and release the pressure that makes the magic happen.

While many of us associate pot roasts and soups with pressure-cooking, Shabbos Under Pressure takes things to the next level with more than 70 recipes and pictures, some of which are quite unexpected. Matten has recipes for sushi and gefilte fish which cooks in just ten minutes under pressure and even challah which rises and bakes most of the way in an Instant Pot. While her crispy fried chicken doesnt take advantage of the pots pressure capabilities, its saut mode keeps your kitchen clean since the potential splatters stay neatly inside because of the pots high walls. Both cholent and yapchik, another relic of yesteryear that has thankfully become popular again, can be made using the pots slow cooker mode and there is even a spaghetti squash-based Yerushalmi kugel that cooks in 20 minutes at high pressure. Get ready to have some dessert fun including a cinnamon oat topped apple cobbler, pumpkin pie, peach torte and a chocolate banana cake, all of which start off in the Instant Pot and are finished in the oven. Others, such as the hot fudge pudding cake, poached pears and baked apples made with Hot Tamale candies dont even need any oven time, getting them onto your table and to your hungry fan club in record time.

Whether you call it an Instant Pot or a pressure-cooker really makes no difference.

Especially this time of year when the days are short and candle lighting times are early, Matten will have you rocking that timesaving pot both for pre-Shabbos prep and all week long, getting you out of the kitchen faster than ever. Shabbos Under Pressure is a Feldheim release, and its subtitle Cooking with Pressure = Pressure Free Cooking! Is as true now as it was decades ago, proving once again that moms, and even grandmas, really do know best.

* * * * *

Easy Cheesy Nachos

1 servingCounts as one lunch

A fun party food, now in single serving size.Theyre so easy to make, your kids can join the fun too!

Ingredients:1 ounce reduced fat whole grain tortilla chips (about 14 chips)1 ounces reduced fat shredded mozzarella cheese small red onion, diced small red pepper, diced cup salsa cup nonfat Greek yogurt1 tablespoon cilantro, chopped (optional)1 teaspoon sliced black olives2 tablespoons chopped jalapeos

Directions:Place tortilla chips on a microwave safe plate and top evenly with shredded cheese. Microwave on high for one minute or until cheese is melted and bubbly.

Top with remaining ingredients and serve immediately.

* * * * *

Margos Smoky Red Lentil Soup

Serves 6-8Modes: Saut/Brown | Manual High Pressure Pressure Release: Natural Release | Manual Release

I met my dear friend Margo online in her Kosher Me & Gluten Free Facebook group. We found we had a lot in common and often traded recipes via the group. A while after we had met online, we corresponded in a private message. I asked Margo where she was from and found out she lives only 3 blocks away, right here in Chicago! Weve become even better friends and recipe tasting buddies since then. This is the favorite Friday night soup of Margos family.

Ingredients:For the Soup:2 tablespoons olive oil3 large onions, diced3 stalks celery, diced3 carrots, diced3 large cloves garlic, minced2 marrow bones2 smoked hot dogs, such as Romanians beef sticks, sliced1 pound red lentils, rinsed2 bay leaves1 tablespoon tomato paste teaspoon cayenne pepper teaspoon freshly ground black peppersalt, to taste8 cups water

For the Hot Dog Croutons:1 teaspoon canola or avocado oil1 regular hot dog, diced

Directions:For the Soup:Set the EPC to saut/brown mode. Add the oil, onions, celery, carrots and garlic to the EPC pot. Saut for about 5 minutes, until the vegetables are sot and browned.

Add the marrow bones and smoked hot dogs. Saut, stirring periodically, until the bones are browned on both sides.

Cancel the saut/brown mode. Add the 8 cups of water. Scrape the bottom of the pan with a heat resistant spatula, making sure no browned bits are stuck to the bottom. Add the remaining soup ingredients.

Lock the lid and close the pressure valve. Cook for 40 minutes using manual high pressure mode.

When the soup is finished cooking, naturally release the pressure for 20 minutes then manually release the pressure.

For the Hot Dog Croutons:While the soup is cooking, fry the regular hot dog pieces in the teaspoon of oil in a small skillet until browned.

To Finish:Serve the soup hot with fried hot dog croutons sprinkled on top.

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Fast + Healthy = Doable And Delicious - The Jewish Press - JewishPress.com

The motivation to lose weight and get fit can be extrinsic or intrinsic, and for either of the two weight loss instigators, you need to ensure that you are following a sustainable diet and exercise plan. 24-year-old Sridip Kumar Mishra tells us that at his heaviest he weighed 104 kg, and while initially his motivation to lose weight was extrinsic, with time it changed as well as his approach towards fitness.

Says Mishra, everybody in my family has had the tendency of being overweight, and following suit I also grew up to becoming an overweight individual. Id often get teased for being overweight as well, but Id shrug it aside to appear cool. However, after the tenth grade, my health started deteriorating very rapidly. My cholesterol levels and blood pressure shot up. I couldnt even digest food properlyId get bloated even after having a small meal.

So, I decided to rid myself of these problems as well as show my peers what I am capable of with the help of the below 4-step weight loss plan. This plan helped me trim to 64 kg. It also helped me drastically alter my perception of fitness. And with maturity, my motivation to stay fit became intrinsic. I started doing things for my own wellbeing, he explains.

Mishras 4 steps to lose weight included: following a healthy lifestyle, intermittent fasting, cardio + weight training and getting an ample amount of sleep.

This is a very vast and vague concept, but what I mean by 'follow a healthy lifestyle' is that you need to make conscious choices to avoid talking negatively about yourself, eating clean and taking care of yourself. Trust me, this will go a long way.

I started following a 12:12 pattern of intermittent fasting unknowingly once I decided to lose weight. I understood its benefits after I came across the concept in one of Luke Coutinhos videos. (Coutinho is an author, holistic lifestyle coach and co-founder of RESET - Holistic Living Concepts).

QUICK READ: What is intermittent fasting and how can I follow it?

In my opinion, weight loss shouldnt be a punishment. You should find things that you can enjoy doing that will also help you burn fat. In my case, these things were cardio and weight training. Initially, I indulged in a lot of cardio activities and less weight training but now to maintain my muscles I follow a mixed routine.

QUICK READ: Best cardio exercises for fat loss

They say fitness is a triangle. The 3 sides are: sleep, exercise and food. We have to maintain a balance on all three sides. Sleep is very important to release the tension in muscles, remove toxins from the brain and recover from all the damage we have caused by training hard. A good 7 hours of sleep is mandatory.

QUICK READ: The trick to fall asleep faster, according to a psychologist

I weigh 76 kg now. I was able to lose 40 kg and trim to 64 kg but that wasnt a very healthy weight class either. So, gradually I increased my weight to 76 kg, and now maintain great muscles by eating healthy, sleeping well and gymming regularly.

Fitness is all about consistency and also loving the process of getting in shape. Initially, I know it feels very difficult to go to the gym because we think that people will mock usI have been there. But once we overcome this fear and start liking the process, it becomes a very healthy habit!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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More on Fitness

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Weight loss tips: How to lose weight and get fit like this guy who lost 40 kg with these 4 steps - GQ India

By WAIRIMU GITHUKA More by this Author

Diet, discipline and determination did it for us, say two women who succeeded in losing almost half their weight.

I lost over 60 kilos and regained my health

At the beginning of every year, members of CITAM Church on Valley Road, Nairobi, undertake a 40-day fast.

For years, I had joined my fellow church members in the annual fast, sometimes going for five or seven straight days without food.

I had never attempted the 40-day fast, partly because I wasnt sure I could hold out that long.

But I decided to give it a try in January, 2018, living on water and one meal a day at 6pm for 40 days. I did it for spiritual reasons and felt an incredible sense of accomplishment.

Although I wasnt fasting to lose weight, I was pleasantly surprised to note that my weight had dropped from 138 to 132 kilos.

I was always the chubbiest child in class and the playground. Even as a grown up, I was always the biggest of all my friends.

Not that it bothered me. I am a confident and outgoing person.

Still, I had tried losing weight several times using different diets I found on the internet.

I would diet in the run-up to events, aiming to fit into certain clothes, or whenever my clothes became too tight.

I occasionally lost weight but would revert to my normal eating habits right after, regaining all the kilos, and some.

For a person standing 58, my weight 138 kilos at my heaviest brought a lot of health complications.

I was in my early forties but seeing the doctor every three weeks; I had sleep apnea (a potentially serious sleep disorder in which breathing repeatedly stops and starts), asthma, high blood pressure, dizzying headaches and joint pains.

So bad were my knees that getting up from a chair or climbing a flight of stairs was difficult.

Because of the sleep apnea and high blood pressure, I was sleeping only one or two hours a night, leaving me tired and drowsy during the day.

Things got so bad that I tried to convince my doctor to prescribe sleeping ills for me. But he refused and advised me to lose weight instead.

Although I decided to follow the doctors advice, I had challenges finding the right weight loss method.

I needed to lose almost half my weight 70 kilos. That sounded almost impossible to achieve.

I was still mulling over how to go about it when my sister told me about a childhood friend shed bumped into.

The friend, a medical doctor who had always been as chubby as I was, had lost 40 kgs.

My sister pushed me to look for her and I did, and she was more than happy to share her secret.

On her advice, I booked an appointment with a representative from the Wellness Project Africa.

The weight loss companys website said it provided medically monitored and tailor-made medical plans for individuals.

Their programme used foods to balance weight- influencing hormones in order to trigger fat burning.

I had my blood samples taken for the purpose of monitoring the levels of various weight-influencing hormones in my blood, as well as my liver, kidney and thyroid functions.

I began my weight loss journey on June 18, 2018, strictly following instructions from my wellness partner, a trained individual assigned to help me navigate the process. I lost five kilos the first month.

The foods prescribed were great and there were many options to choose from.

I was glad that my favourite foods like beef, chicken, traditional greens and fruit were included. The meals were also easy to prepare, even when I was travelling.

By the second month, my energy levels had increased, enabling me to join a gym and go for walks in Karura Forest.

I no longer suffer from sleep apnea and insomnia and my blood pressure is normal. PHOTO | COURTESY

After six months (June to December 2018), I went from 133 to 85 kilos. It was almost unbelievable.

My friends and I flew to Cape Town to celebrate my achievement. Although I relaxed a bit on the diet during that holiday, I still stuck to the principles avoiding junk food and processed carbohydrates and sticking to protein, fruit and vegetables.

In January, 2019, I went back to strictly following the diet. It paid off because by April, my weight was down to 77 kilos, the lowest in my adult life.

But when I dropped to 74 kilos, my family became concerned, saying, I looked a bit weak.

On the advice of my wellness partner, I completed the diet and increased my protein intake while taking up weight training to build muscle.

I still do that, having changed my eating habits for good. My weight now oscillates between 74 and 77 kilos, almost a year after finishing the programme.

The benefits Ive reaped are immeasurable. For someone who got asthma at age 25, it is very refreshing not remembering the last time I had an attack or used an inhaler.

For the first time in my life my weight is normal and I can sleep throughout the night.

I no longer suffer from sleep apnea and insomnia and my blood pressure is normal.

Although my knees are still a little inflamed, I go to the gym, climb stairs and get up from my seat without a struggle.

One of my greatest achievements, which many people might take for granted, is that I can now cross my legs when seated, wear stockings and balance in high heels.

Although I was never a big eater, I now realise that skipping meals and snacking on junk foods like chocolate, cakes, ice cream and pizza was the reason I gained so much weight.

Because I had a busy schedule and lived alone, I rarely cooked, opting for unhealthy takeaways.

I also never drank water, but relied on Fanta soda to quench my thirst, even when I woke up at night with a parched throat because of sleep apnea!

I havent eaten chocolate, pizza, chips or any junk food since 2018, and I no longer even crave them.

Im not one to ask anyone to lose weight as I dont believe in judging others. Weight loss is a personal decision, and everyone should be allowed to do it on their own terms.

I lost over 50 kilos and said goodbye to gout and arthritis

Caroline Olumwa, businesswoman

I stopped weighing myself after I broke a friends weighing machine. I weighed 120 kilos.

Whenever I walked into clothes shops, the attendants would quickly point out that they didnt have my size.

I hated being told I was obese, but I couldnt stop eating, and the weight kept piling on.

My weight bothered me. For someone in her late thirties, it was too much. Id occasionally get motivated to start exercising, waking up at 4am to go jogging or to the gym, but would soon get frustrated and give up.

I would eat beef and rice or chips for breakfast, lunch and dinner, and down chapatti with milk in the middle of the night to soothe my flaring stomach ulcers. I would snack on junk food right after a meal.

My house was always stocked with juice, soda and biscuits. I never ate vegetables.

I was living alone and going through depression, so I never cooked but relied on unhealthy takeaways.

My tummy grew bigger with every meal, resting on my lap when I sat. At one point I looked nine months pregnant!

My relationship with food hadnt always been like that. My weight problem was triggered by a nasty break-up, so I sought comfort in food. Ironically, the more I ate, the worse I felt.

Then, one night in June, 2018, I developed pain in my right knee. I lay in bed, unable to stretch or bend it. It was hot and swollen.

I thought exercising would offer relief so for weeks, I tried exercising. In October, unable to bear it anymore, I went to the hospital.

Tests showed that I had developed gouty arthritis. The doctor put me on medication for three months and banned me from eating red meat.

He also told me to watch what I ate, whatever that meant. My business selling handbags in Eastlands was doing badly.

But something else was bothering me; my mother was battling severe rheumatoid arthritis and I feared I could end up like her.

I couldnt move or bend my right leg and would drag it along when I walked. I once bumped into an old friend who, exclaimed: Sikujua mtu anaweza kuwa kiwete akiwa mtu mzima, (I didnt know one could become handicapped in adulthood).

For three months, I religiously took the prescribed medicine but there was no change.

And I could not afford the Sh5,000 consultation fees, so I called the doctor. He suggested that I continue with my prescription.

But I had no money and relied on painkillers to be able walk and took sleeping pills at night.

I suffered constant headaches, coughs and colds and had extremely painful menses and stomach ulcers that constantly flared up.

I wasnt just sick. At size 24, I also had body image issues and didnt want to take any photos.

One day a matatu tout told me that I would have to pay for two seats since nobody wanted to sit squeezed next to me.

A nice passenger got me out of the awkward situation by letting me sit next to him.

I broke the news about my leg to my mum on phone, since I could not go visiting for Christmas.

Naturally, she was worried I was going down the same painful path she was on.

In January, 2019, I stopped taking the prescribed medicine because I couldnt afford it and opted for painkillers.

In February, when I could barely able raise Sh100 for a days dose, a neighbour told me about a doctor who was visiting him from Kakamega and offering free treatment.

He diagnosed me with the same ailment as the first doctor. But his prescription cost over Sh20,000.

When I told him about my financial situation, he advised me to go for intermittent fasting (IF), a system where you go through cycles of eating and fasting.

He said going hungry would cost nothing, but would improve my condition. He was so nice that he even printed notes on IF for me.

I never read the notes, and the idea of going without food for days sounded crazy.

But in March, 2019, while on Facebook, I saw a group calling itself Intermittent Fasting Support Group Africa (mentor Kelitu Kaseo).

On the page were inspiring accounts by people who had successfully lost weight through IF. I started IF that month, weighing over 120 kilos.

After a week going for 16 hours without food and eating only during an eight-hour window, the pain in my leg started subsiding.

I gradually increased my fasting periods to 24 hours, then 36, 48, 60, 72 and finally 156 (6 days with no food just water, green or black tea, black coffee and bone broth on day three to boost energy).

The third week, I could walk without having to take painkillers. That day did a 10km loop around my neighbourhood and jumped for joy when I returned home with no pain. I couldnt believe it. IF was working!

I lost 13 kgs during my first, five-week cycle, and seven kilos in the next cycle. By November 2019, I was weighing 70 kilos.

Was it hard? No! But the thought of going for six days without food made me anxious. I thought I would die of hunger in my sleep.

But my fears were quickly allayed by other people in the Facebook group.

My happiest moment was when the swelling and pain on my knee went. Just being able to lift, stretch and fold my leg was unbelievable.

I now practice weight maintenance, so I do not fast beyond three days. I look and feel younger, and I no longer get headaches, coughs, colds or period pains.

My ulcers too, have cleared, and I sleep like a baby. IF has permanently changed my eating habits. I eat only one meal a day.

I avoid wheat, processed starch and sugar, and prefer natural whole carbohydrates like arrowroots, sweet potatoes and ugali made from unprocessed flour.

I get protein from pulses and seeds like chia, sunflower, flax, pumpkin and macadamia. Traditional greens and natural yoghurt are also a constant in my diet.

My mentor, nicknamed Kelitu Kaseo on Facebook, helped me safely navigate my IF journey. And Im happier, healthier and lighter!

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Battling the bulge: What women say - Daily Nation

Food Faith Fitness/Cotter Crunch

You want to lose weight? A low-carb, high-protein diet is a classic method to get there. The logic is simple: Eat fewer carbs, consume fewer calories. And when you simultaneously keep the protein intake high, you'll feel fuller, longer. Bingo.

High-protein, low-carb diets aim to build muscle mass and decrease body fat and weight," says Katherine Brooking, M.S., R.D., co-founder of the nutrition news company Appetite for Health in San Francisco. "Theres good evidence to support a faster rate of weight loss when people go on a low-carb, high-protein diet compared to people on a more traditional low-fat diet, or even a Mediterranean diet."

But while some people benefit from limiting their carb intakesay, you have trouble controlling your blood sugara keto-style low-carb diet can be tough to follow. (I mean, is a life without sweet potatoes or even blueberries worth living?!) Not to mention, a diet predominately high in protein and fat will likely lack fiber, vitamins, minerals, and antioxidants, all of which reduce your risk of chronic diseases.

Your gut bacteria feeds on fiber, so a low-fiber diet makes your gut unhappy, says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. Plus, our bodies primarily use carbohydrates for fuel, so significantly limiting this macronutrient means your body needs to find alternate fuels, such as ketones, which can make you feel lousy.

The upside: You can still reduce carbs without going full-on ketoand we have your guide below.

Aim for balance: Brooking and Harris-Pincus recommend a modified high-protein, low-carb plan with 35% carbs, 30% fat, and 35% protein. (Similar to keto 2.0.) On a 2,000-calorie-a-day diet, that breaks down to: 175 grams of carbs, 67 grams of fat, and 175 grams of protein. Try to balance these macronutrients fairly evenly among your meals for best results, Harris-Pincus says.

More protein isnt always better: Some research recommends 25 to 30 grams of protein per meal to maximize muscle growth and repair, especially if you exercise frequently. More protein is not necessarily better, as we can only really use that 25 to 30 grams at a time. Any extra is just an extra calorie, Harris-Pincus says.

Make room for fiber: Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overallwhich leads to weight loss.

Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with for life.

1Spinach Tomato Frittata

This veggie-packed breakfast is quick (15 minutes, tops) and packs 23 grams of protein. Dont have the appetite to eat all four servings? No problem. Itll taste just as good the next morning!

Per serving: 280 calories, 23 g protein, 15 g carbs (4 g fiber), 17 g fat

Get the recipe from Prevention

2Shrimp, Avocado, and Egg Chopped Salad

If youre not into beef, pork, or chicken, shrimp is a great high-protein, low-calorie choice to throw on top of fiber-rich greens. Add healthy fat, more protein, and flavor with avocado and eggs and youve got yourself a very filling salad.

Per serving: 365 calories, 40 g protein, 15 g carbs (7 g fiber), 17 g fat

Get the recipe from Prevention

3Sheet Pan Italian Sausage and Peppers Bake

Slice, bake, eat. Thats all there is to this low-carb, 30-minute meal. If sausage isnt your fave, you can use this same strategy for shrimp, sliced pork tenderloin, or diced chicken.

Per serving: 210 calories, 16 g protein, 10 g carbs (2 g fiber), 13 g fat

Get the recipe from Prevention

4Grilled Ahi Tuna Over Mashed Cauliflower

Just three minutes of cook time for 40 grams of protein? Believe it. Start with sushi-grade tuna, which pairs perfectly with creamy mashed cauliflower and crunchy leafy greens. (If you want to baby-step your way into a lower-carb lifestyle, try this cauliflower and potato mash as the base for this high-protein recipe instead.)

Per serving: 280 calories, 40 g protein, 12 g carbs (6 g fiber), 8 g fat

Get the recipe from Prevention

5Chicken with Fried Cauliflower Rice

Its like takeout but healthier. This Chinese-inspired dish has just 18 grams of carbs with a solid 34 grams of protein. Plus, it packs tons of veggies: peppers, carrots, onion, garlic, scallions, peas, and cauliflower.

Per serving: 340 calories, 34 g protein, 18 g carbs (6 g fiber), 13 g fat

Get the recipe from Prevention

6Tuna and Cheddar Wraps

This healthy lunch has 29 grams of protein, crunchy butter lettuce, juice grape tomatoes, and melty sharp cheddar that your taste buds will adore. Red pepper gives it a kick without overpowering the meal.

Per serving: 360 calories, 29 g protein, 22 g carbs (5 g fiber), 17 g fat

Get the recipe from Prevention

7Salmon Salad with Avocado and Sweet Grape Tomatoes

Not only is salmon high in protein, its full of inflammation-fighting omega-3 fatty acids, which are known to boost heart health. Add almonds for crunch, avocado for healthy fat, tomatoes for a juicy dose of vitamins, and your favorite greens to up the fiber for a quick and satisfying dinner.

Per serving: 340 calories, 27 g protein, 11 g carbs (5 g fiber), 22 g fat

Get the recipe from Prevention

8Baked Salmon with Roasted Red Pepper Sauce

Full of healthy fats and protein, salmon is a wise weeknight dinner staple on high-protein, low-carb meal plansespecially when its done in less than 30 minutes. The zesty cream sauce here offers restaurant-quality flavor by way of a few pantry staples, including paprika, crushed red pepper, nuts, and jarred roasted red peppers.

Per serving: 351 calories, 36 g protein, 8 g carb (2.5 g fiber), 20 g fat

Get the recipe from Cotter Crunch

9Slow Cooker Beef Chili Verde

Calling all meal preppersor those hosting a big crowd for dinner! Consider this a high-protein, low-carb beef recipe that you can set, forget, and serve up to 10. A bottle of salsa verde and a can of green chiles infuse each bite of beef with a healthy dose of Mexican flavor.

Per serving: 163 calories, 26 g protein, 5 g carbs (1 g fiber), 5 g fat

Get the recipe from Frugal Nutrition

10Healthy Chicken Nuggets

Kids and kids at heart will gobble up these chicken nuggets that get an extra protein boost via almond flour in the breading. Brine the lean meat in pickle juice to help it bake up beautifully tender and juicy.

Per serving: 339 calories, 43 g protein, 6 g carb (2 g fiber), 16 g fat

Get the recipe from Eating Bird Food

11Spiralized Zucchini Lasagna Casserole

Ratatouille meets lasagna in this fiber-rich (6 grams per serving!) casserole. Ricotta, one of the highest-protein cheeses, is featured in each layer for a muscle-building and mouthwatering upgrade.

Per serving: 342 calories, 29 g protein, 24 g carb (6 g fiber), 15.5 g fat

Get the recipe from Destination Delish

12Low-Carb Instant No-Bean Pot Chili

This beef chili tastes like it simmered all day, but thanks to your Instant Pot, it can be on the table in less than an hour. Dont be turned off by the two tablespoons of cocoa powder called for (it doesnt make this stew taste like dessert!). The subtle sweetness rather amplifies the peppers.

Per serving: 315 calories, 24 g protein, 10 g carbs (3 g fiber), 20 g fat

Get the recipe from Cupcakes & Kale Chips

13Chicken Pesto Spaghetti Squash

When basil isnt in seasonor when youre crunched for timetrade store-bought pesto for the DIY version called for in this dinner for two. Either will make a refreshing partner to the roasted spaghetti squash and garlicky chicken.

Per serving: 515 calories, 31 g protein, 19 g carbs (5 g fiber), 37 g fat

Get the recipe from Food Faith Fitness

14Moroccan Eggs with Harissa Yogurt

With pancakes, waffles, and French toast traditionally on the menu, breakfast for dinner is rarely this fresh and filling. A sweet-spicy tomato and lamb sauce is a scrumptious vehicle for protein-rich eggs. Scoop it up with a forkor some toasted whole-wheat pita bread.

Per serving: 317 calories, 20 g protein, 7 g carbs (2 g fiber), 23 g fat

Get the recipe from Feasting at Home

15Everything Baked Chicken

16Cauliflower Mac and Cheese

Comfort food alert! Instead of standard macaroni, this low-carb, 15-minute meal calls for cauliflower. The mustard-spiked cheese sauce will make you forget everything about the boxed version of this after-school classic.

Per serving: 347 calories, 18 g protein, 5 g carbs (2 g fiber), 29 g fat

Get the recipe from Live Eat Learn

17Easy Paleo Keto Beef and Broccoli Stir-Fry

When youre in the mood for Chinese takeout, but not all the calories that come with it, try this vegetable-supplemented beef recipe. Fish sauce, coconut aminos, fresh ginger, and crushed red pepper perk up the dish so you wont even miss the extra oil or sugar.

Per serving: 311 calories, 28 g protein, 11 g carbs (2 g fiber), 16 g fat

Get the recipe from Wholesome Yum

18Honey-Lime Air Fryer Shrimp

Put one of 2020s trendiest appliances to good use with this citrus-infused, cilantro-sprinkled shrimp recipe. Using an air fryer cuts down on the oil requiredand the energy needed, since you dont need to flip on your oven. To make this seafood centerpiece more of a meal, tuck some shrimp inside corn tortillas or pile them on a bed of steamed cauliflower rice.

Per serving: 187 calories, 23 g protein, 7 g carbs, 7 g fat

Get the recipe from Sweet Peas and Saffron

Additional writing by Adele Jackson-Gibson

Read more:
18 Healthy High-Protein, Low-Carb Meals Ideas That Keep You Full - Prevention.com

In January 2019, Martine Etienne-Mesubi had had enough. She was 42 years old, and she weighed 225 pounds. She couldnt play outdoors with Zoe, her 6-year-old daughter, without stopping to catch her breath. When we went to the park Id say, Hold on Zoe, lets take a break, lets wait for mom, lets sit down.' I hated that, she says.

Her second daughter, Ava, had been born a few months earlier, and Etienne-Mesubi ate whatever she wanted when she was pregnant and nursing. At 10 at night I would pull out a bowl of cereal or make toast, then go to bed right after. My eating habits were down the drain, she says. By the end of 2018 Ava stopped nursing, so the eating for two excuse wasnt cutting it anymore. Plus, Etienne-Mesubi was concerned about developing diabetes and hypertension, which run in her family.

She knew she had to take control of her weight and her health. Being 225 pounds and carrying on the way I was with no-holds-barred eating all the time, I realized cant keep eating like this.

After her first pregnancy, Etienne-Mesubi had lost weight by running and modifying her diet. She trained for 5ks, 10ks, and half marathons, and she watched everything she ate.

I was in that diet mentality. I thought, I cant have this, I cant have that, I dont want to gain weight. Looking back, it was really not a good place for me with food. I was obsessive about everything I was eating and all the exercise I was doing, she says.

She didnt see a path forward for weight loss. In my mind there was no way to do it except the way I did after my first daughter, and I was not feeling that energy, she says. I thought, Im older, we have two kids now, and Im tired. Theres no way Im running anywhere or doing any HIIT exercises, she says.

On Instagram she came across people who were losing weight with intermittent fasting and tracking their progress with the LIFE Fasting Tracker app. I didnt know what that meant. I thought people were just not eating. How do you not have breakfast or lunch? I couldnt grasp the concept, she says.

With a Ph.D. in epidemiology, Etienne-Mesubi put her research skills to work learning about intermittent fasting: I needed some science. I wanted to know what evidence existed to show this was a legit way to lose weight.

She discovered people had been fasting intermittently for years who said they were losing weight, feeling better, and reversing diabetes and hypertension. I was blown away by all the information I was finding, and a lot of it is based in science, she says.

Still, she was apprehensive. I love to eat, I love food, and I love to cook. My favorite store is Costco because theyre always giving you something to taste. I didnt know if I could manage not eating for however long, she says. But I decided to start the new year fresh, and this was how I was going to do it.

There are a lot of different options for intermittent fasting, and Etienne-Mesubi started with 18 hours of fasting and a six-hour eating window. In the beginning it was challenging but within two weeks it became very normal, she says.

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She learned that hunger often comes in waves, and if she drank some water or tea, or read to get her mind off the hunger, the wave would pass. The minute I shifted my mind onto something else I wasnt hungry, and before I knew it, I was at my eating window, she says.

She had no trouble skipping breakfast, and sometimes wasnt hungry at noon, so she would push the start of her eating window to 1 p.m. or 2 p.m. and finish eating by 6 p.m.

She also fasted for 48 to 72 hours every week for about two months. Im not a medical doctor. I do have a Ph.D. in epidemiology, but I wouldnt recommend anybody do that without speaking to your doctor and doing your own research, she says.

By April 2019 she had lost 30 pounds and her eating window had shrunk to two or three hours a day. She decided to challenge herself with one meal a day (OMAD). She figured if it didnt work for her, she could revert to her regular intermittent fasting schedule.

She planned her daily meal for dinnertime so she and her family could all eat together, and she didnt restrict what she ate. Im Haitian and my husband is Nigerian, and we eat everything. I wasnt going to restrict my traditional foods, she says.

Over the holidays, Etienne-Mesubi continued with intermittent fasting but gave herself an expanded eating window of six or eight hours. We were celebrating, and I have no regret and no guilt for extending my window, she says. Even though I allowed myself extended time to eat, I didnt go crazy. I still enjoyed myself and my time with my family and kids. It was so freeing to know if I want to eat longer I can, and if I dont feel like eating anymore Im going to stop, she says.

After seven years staying home to care for her daughters, Etienne-Mesubi returned to work last November as a public health epidemiologist working in global health. She was apprehensive about rejoining the workforce and says her weight-loss success helped give her the confidence to do it. I thought, Martie, you lost all this weight, you can definitely go back to work you got this, she says.

Etienne-Mesubi shares her journey on her blog, podcast and Instagram. Anybody can do this. This is something you have control over, she says.

I feel amazing. I feel fantastic. I have newfound confidence, she says. Im saying yes to so many things. Im excited about life and my future with my family. Im a better mom and a better wife.

One meal a day (OMAD): Shell start with some nuts or guacamole and chips, and then have a traditional meal like Haitian rice and beans with oxtail and cabbage, or a big baby arugula salad with a bunch of things thrown in nuts, beets, broccoli, braised turkey necks, quinoa and chickpeas. Some days they might have avocado toast with eggs and cheese, or fish tacos. Salad is a mainstay.

I have one satiating meal in one sitting. Whatever that may be, I have that meal with my family and then Im done for the day. Thats why its important for the meal to consist of healthy and filling components, she says. Once I have eaten my meal, Im fully satisfied and wont eat until the next day. It takes time for your body to get used to eating this way but once you get into the rhythm of it, it becomes a daily habit.

And if Zoe asks for pizza or wants to bake cookies, Etienne-Mesubi is on board with that.

They always have dessert, which could be ice cream or cookies, or yogurt, granola or fruit. Im a big sweet eater, but I still try to get my daughter to choose fruits over ice cream or cookies, she says.

Samantha Cassetty, MS, RD, a nutrition and weight-loss expert with a virtual nutrition counseling practice based in New York City, says its important that Etienne-Mesubi realized that what worked for her in the past wasnt sustainable for her current lifestyle.

At some point, its difficult to maintain that level of exercise and rigidity over your food choices, which is why so many people throw in the towel. But you can eat better, find movement experiences that work for you, and get to a healthier weight without going to those extremes, Cassetty says.

She says that much of the research on intermittent fasting comes from animal research, which is interesting, but not conclusive. Based on the evidence we have, there seems to be some benefit to intermittent fasting, but the rules can be tough to follow, she says.

Intermittent fasting might not be a great choice if you:

Instead, you might want to consider the Mediterranean diet for health benefits, or a regular, calorie-restricted meal plan for weight loss.

She says many people might struggle with just one meal a day: Studies on intermittent fasters have high drop-out rates, suggesting how hard it is to ignore hunger and eat within limited windows.

Cassetty also is concerned that people who eat just one meal a day may not be meeting their vitamin and mineral requirements. Etienne-Mesubi says she chooses nutrient-dense meals with leafy greens, eggs, nuts, grains, and loads of veggies and takes a daily multivitamin supplement to ward off any deficiencies.

But there are some lessons we can learn from intermittent fasting, Cassetty says. For example, night-time eating is linked with an unfavorable metabolic shift that ups your risk of diabetes and other challenging, chronic conditions, so its a good idea for everyone to think about ways to curtail nighttime nibbling. A 12-hour fast is appropriate for most people, and can help create some structure in the evening, when people are prone to snacking.

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram

See the article here:
How one woman used intermittent fasting to lose 80 pounds in a year - NBC News

How to lose weight and shed fat? Its a complicated question that comes with a wide spectrum of different motivations.

The first step is to be honest and establish your current position. If you are just getting started on the journey towards a fitter, healthier version of yourself then its important to concentrate on the long term and think about forming healthy habits that will last a lifetime, rather than looking for quick fixes.

One major issue with weight loss and shedding fat is that many people make drastic changes too quickly. They lose weight rapidly using some fad diet, but put that weight back on as soon as the diet is over and they return to their old habits.

Giving yourself time to adapt and change will allow you to make changes that last a lifetime, and lose unwanted weight and fat for good!

A great place to start is to take a notebook and record everything you eat over the course of a week.

Get into the habit of doing this. Do what you normally do, eat what you normally eat. Be honest. Accountability is exceptionally important when it comes to learning how to lose weight. This will give you a good empirical base of evidence on which to start your new life, and set you out on the path to transforming your body. You can also use a food tracker for this.

A very simple piece of advice. Often when we feel hungry, it is because we are thirsty instead. Every time you feel hungry outside your meal times, have a large glass of water instead of some unhealthy snack. Start each day with a large glass of water when you wake up and replace sugary drinks such as coke with water instead.

If you arent a fan of the flavour, buy a stevia flavouring. Get into the habit of carrying water with you wherever you go. Keep a big bottle in your car and at work.

Many people simply do not eat enough protein, relying instead on diets that are high in simple carbohydrates to keep them full and satiated. Unfortunately, protein deficiency can have huge negative effects on muscle and tissue growth, healthy hormonal balance and general health. If you already exercise regularly and are not eating enough protein then you are not giving your body what it needs to recover and develop properly.

Try to eat more tofu, eggs, milk, fish, meat, beans, cous cous, oats, cheese etc.

Another simple and easy habit is to buy a quality protein powder and have one or two protein shakes a day.

The100% Natural Whey Protein Concentratefrom Olimp provides 27 gram of protein per serving, perfect for maximising muscle growth!

To reiterate the point above, a large part of learning how to lose weight is learning how to be disciplined and stick to good habits.

If you make this a core part of your life in general, then you will be less likely to buckle and fold when it comes to that tempting snack or deciding to quit.

Try to be more disciplined with the small things in your life, and this will naturally spread to your choices about food. Discipline is doing the right thing, at the right time, even when you do not feel like doing it.

Once you have all the above steps in place, its time to move to the next phase.

Everything begins with a plan. But the key thing with fat loss is understanding your numbers.

That means calculating how many calories you should be eating on a daily basis to support your goals whether thats fat loss, muscle building, strength or performance. There are so many websites now where you can easily work out your daily calorie need, which takes into account your age, sex, height and weekly training sessions.

Once you know your daily calorie total, you can break this down intomacronutrients so the proportions of carbohydrate, protein and fat you need in your diet to hit this daily calorie goal. So for example, that could be 300g of carbs, 180g of protein and 60g of fat for someone with a daily requirement of XXXXX calories.

Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. To put it very simply, if you want to lose weight, then you need to expend more calories than you consume.

It is a good idea to measure this out over the course of a week to cancel out most fluctuations, such as drinking more water.

TIP: When measuring fat loss (or muscle gain) over time, weigh yourself first thing in the morning, before you eat or drink anything. Measure your weight 2-3 times per week and record all results. This will give you a clear and consistent record of your progress.

There are 3 states of calorie balance:

It is impossible to be in more than one of these states at any one time.

Anegative calorie balancewill always result in weight loss. Even though body water alterations may occasionally mask this loss of tissue, it is always going to occur, with ZERO exceptions so far discovered.

Optimise your nutrition now

In order to maximize your chances for muscle gain or fat loss, you must know when and how to enter a hypo, hyper, or eucaloric state.

It follows then that in order to lose weight, you must operate in a negative calorie balance (a hypocaloric state). Whilst this is true in the vast majority of cases, there are other factors at play such as the effects of sleep patterns and hormonal imbalances. Always consult a qualified nutritionist to determine the right path for you individually.

The second most important factor for transforming yourself is to consume the correct macronutrients to support your body and the goals that you are working towards. These consist of proteins, carbohydrates and fats. Having the right ratio between these three parts of your nutrition will differ depending on your exact goal, weight, sex, age, height and the way that you train.

It is best to consult a qualified nutritionist to find out exactly how many grams of each macronutrient you will need to support your goals.

When it comes to macronutrients, the following points are important to consider

The word protein originates from the Greek protos, which means the first. Proteins are the basic building blocks of the human organism. All tissues and organs contain proteins and they are essential for fat loss and muscle gain. Additionally, proteins also fulfil important signalling functions in the neural system.

Suitable for those, who want to improve their performance. Take post-workout, mixed with water for faster absorption.

Find the right Protein for you

The Amino acid tryptophan, included in the proteins from chicken or turkey meat, is important for production of serotonin, which is an important neurotransmitter, and melatonin, which regulates the sleep cycle.

Albumin is a reserve protein, which regulates distribution of nutrients and maintains the pressure in the blood capillaries. Low albumin levels can signal liver disease or problems with processing the nutrients. A high level of albumin is typical during dehydration.

Transferrin is a transport protein for iron. It is related to immunity-boosting lactoferrin, which can be found in whey protein supplements with lower degree of processing (concentrate).

Carbohydratesseem to have acquired an unjustly poor reputation, but they are the preferred fuel source for our bodies and brains. Without the proper amount of carbohydrates in your nutrition you will lack the necessary energy to train hard. Carbohydrates also supply the nervous system with its preferred fuel, refuel glycogen stores and help the body to secrete insulin all important functions.

What you should know is that there aretwo types of carbohydrates:

Complex carbohydrates will supply you with a slow burning supply of energy.

They typically have a lower Glycemic Index (the rate at which energy is released measured in blood glucose levels) and will not give you spikes in your insulin levels. This in turn means you will avoid the inevitable crashes that follow the consumption of food and drinks that have a high Glycemic Index.

Fat sources heavy in monounsaturated fats are some of the healthiest calories you can take in.

Foods high in monounsaturated fats include olive and canola oils, avocado, natural nut butters, and almost all raw nuts including peanuts and almonds.

Monounsaturated fats and the foods that contain them are exceptional for general health. There is a conventional myth that you should cut all fats out of your diet if you want to lose weight. This is a spurious idea, as healthy fats are essential for hormonal health and effective brain function alongside many other benefits.

TIP: While proteins and carbs have 4 calories per gram, fats contain 9.

Nutrient timing and food composition are also important here, however calorie balance and eating the correct macronutrients should be the higher priority. Once you have them dialled in, then move on to fine tuning your nutrient timing and food composition.

Food composition refers to the quality of the food, and the way that you combine foods to create meals.

For proteins this relates to the bioavailability of the nutrients, for carbohydrates it refers to the fibre quality and the Glycemic Index. With fats a good rule of thumb is to try and stay away from Tran Saturated fats (fast food etc) and consume Monosaturated (Avocado, nuts and their butters, olive oil) and Healthy Saturated fats (Coconut/macadamia nut oils, grass fed animal fats) wherever possible.

Having a structured and well-planned diet is critical to success, whatever your fitness goals be it strength and performance gains to compete in the Olympics or optimal body composition to look good on the beach.

Meal prep is exactly what it says on the tin preparing your meals for the day or week ahead, to enable you to consistently meet your fitness and performance goals.

Now its all about planning your three, four or five meals a day, along with snacks and post-workout nutrition, to hit your macronutrient targets.

So this means taking your 300g of carbs, 180g of protein and 60g of fat (or whatever those measurements are for you) and dividing it between all your daily meals ensuring that youre getting a steady supply of quality protein throughout the day from your meals, while utilising your carbohydrate and fat intake at the right times for maximum impact.

Meal prep then, in its most essential form, is consistently preparing every meal, with the right amounts of macronutrients to ensure your food is there exactly when you need it boxed up and ready to go. This prevents you from straying off course with sub-optimal convenience food and keeps you on track to meet your fitness goals.

Nothing was ever achieved through guesswork alone. Having a clear goal, and then a solid plan to get you there, will invariably yield results whether thats smashing a squat PB, losing 10lbs or finally getting a shredded six pack.

Ultimately, prepping your meals brings consistency. If every meal is pre-planned, has the exact macros your body needs, and is ready to go whenever you need it, you will steadily progress towards your goals.

It stops you veering off course and prevents you from falling back on convenience food or eating to satiate hunger and cravings, which can easily make you overshoot your calorie targets and dent your progress.

Proper regimented prep ensures youre getting the right macronutrients in the right amounts:

Having quality, nutrient-rich whole foods on-hand means your body is getting a constant supply of the right macro- and micro nutrients it needs to function optimally. A properly planned diet can keep your metabolic hormones and blood sugar levels balanced and stable so no more spikes and crashes, just constant energy to help you perform at your best in the gym and be at your most productive and creative at work.

In that sense, getting yournutritionright can be life-changing.

The combination of the above points will help you to optimise your health, performance and body.

Transform your body and performance now

Continued here:
How to Lose Weight Ways to Shed Fat for Performance and Aesthetics - BOXROX

Could I lose weight in six weeks on this home delivered meal plan?

BelfastTelegraph.co.uk

All I wanted to lose was a few pounds - but between the demands of work and kids and life, I was struggling to find the time to prep healthy meals and the motivation to stay on track.

https://www.belfasttelegraph.co.uk/life/health/could-i-lose-weight-in-six-weeks-on-this-home-delivered-meal-plan-38904679.html

https://www.belfasttelegraph.co.uk/life/features/43a2e/38904678.ece/AUTOCROP/h342/2020-01-29_lif_56601134_I2.JPG

All I wanted to lose was a few pounds - but between the demands of work and kids and life, I was struggling to find the time to prep healthy meals and the motivation to stay on track.

That's why I decided to try the Jane Plan, an eating plan where every meal is delivered to your door, removing at least some of the effort and temptation to stray.

I followed it for six weeks and this is how it went...

What is the Jane Plan?

After an initial phone consultation with a nutritionist, a calorie-controlled diet is worked out for you, based on how much weight you'd like to lose, your current weight, height, BMI and what you do for a living (ie, if you're a stay-at-home mum running around after three little ones, you'll be burning more calories than a 9-5 office worker).

You can head to the website to order all your food, so you only pick out the dishes you think you'll like, or you can sign up to a package.

Because my job involves a lot of sitting at a desk, I am only 5ft 2in and I don't have masses to lose, my eating plan is going to be quite tough, with a fairly low calorie count.

For me, this might be okay, and every person on the plan converses with their own nutritionist - but it's always worth speaking to a doctor before embarking on a diet change.

Day one

I quickly realise this is going to be tough. Breakfast is granola, berries and yogurt, which is what I often eat in the morning, but there's about half the amount I would ordinarily scoff. I scrape every last bit and still want more, but manage to hold off for a couple of hours until my mid-morning fruit snack.

For lunch, I've chosen a couscous salad. I learn the hard way it's best to prepare your lunch at home, rather than grabbing one of the ready-made packages and shoving it in your bag. You're allowed to add veg to it, which helps fill you up, and seasoning - which you'll need. It also means you can give it a good stir about and make it look more inviting than the sometimes congealed offering that awaits once you peel back the lid.

Once again, it didn't feel like it was enough and I end up eating my very delicious oat bar snack come 2pm. But even though that looks a good size, I was hankering after dinner for hours. I later find out that this 'snack' is actually a breakfast. Oops. My fault for not reading the information thoroughly...

I don't get home from work until late, and often end up eating around 8.30pm, which makes this healthy eating plan really difficult. But I scoff my lasagne with a side of veggies and manage to decline the G&T my other half is enjoying.

What's the food like?

The dishes are okay. There isn't a single meal I've raved about, but this is healthy food for the masses, so you're unlikely to be overexcited by them. As a vegetarian, my favourite is a lunch of chilli with beans and rice. It's small but tasty, and nicely beefed out with broccoli, peas and sweetcorn.

What's good about it?

The big plus is that everything is done for you. Prepping is needed but it is minimal.

They have also thought of lots of extras. You can order 'partner meals' (which are the same size!), so it's less antisocial, which I think is a really good idea. Although in practice, my other half refused more often than not. And you can also do 'weekends off'. This is something that sort of naturally ended up happening to me anyway, but it still absolutely works, which is hugely encouraging.

Results

It's safe to say I fell at many hurdles during my six weeks on the Jane Plan.

The day I did a 35-minute weighted Joe Wicks workout, I felt so light-headed, I had to grab extra snacks. On week one, I snuck chocolates, went gin tasting, had the entire weekend off plan and generally did pretty badly. However, I still tried to do a decent amount of exercise to balance things out, and managed to lose three-quarters of a pound, which I'm actually very happy with.

My level of cheating and result on the scales was the same in week two and in the weeks after, which just goes to show it is possible to have fun and gradually lose a little bit of weight at the same time.

In total, I lost around 5lb in six weeks, which met my personal goal and I'm really happy with it.

Overall verdict

This eating plan isn't easy. The Jane Plan website says most of their diets average 1,200 calories a day, which can be tough to stick to, though it could be more depending on the person.

It isn't cheap, either. You can choose a one, three or four-month plan, starting at 199 per month (though look out for deals online at janeplan.com). It does include all your food except add-ins, like milk, fruit and veggies, so your shopping bill will obviously be considerably less.

On the other hand, with my modifications, it worked for me. The option to have the weekend off was a lifesaver - and would have made it more of a long term option had I wanted it.

There are weekly check-in phone calls with your consultant, so you can ask questions, query anything you're not sure about or get some encouragement. For anyone who's time-poor and needs a helping hand motivation-wise, this could be worth a try.

A doctor's verdict

GP for MedExpress Dr Clare Morrison says: "Cutting calories will generally lead to weight loss, at least in the short term, so it's not surprising that this sort of weight-loss plan can be successful. Limiting calories through portion control, while eating the same food as the rest of the family, will also achieve weight loss.

"In the longer term, good health requires a consistently well balanced diet, with plenty of fibre, vitamins, and the right amount of protein, fat and unrefined carbohydrate. Refined carbs such as sugar and white flour, should be kept to a minimum. It's also important to keep active, ideally doing 30 minutes of exercise (such as a brisk walk) every day.

"If you have any doubt about a weight loss plan, do check with your GP first, particularly if you have a chronic health condition, such as diabetes or a food intolerance."

For more information, visit http://www.janeplan.com

Belfast Telegraph

More:
Could I lose weight in six weeks on this home delivered meal plan? - Belfast Telegraph

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