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weight loss Archives - Fat Loss Gateway

3 Diet Mistakes That You Must Avoid

Although you can find a lot information and facts related to weight loss, these diet mistakes are being repeated every single day. We are not discussing here about little common mistakes, where you may have consumed a piece of pie which was not on the diet plan, but huge mistakes that lead to failure to lose the excess weight that you actually want to get rid of. Consciously knowing these mistakes, can help you develop the mindset which will lead to long term weight loss for you.

The All Or Nothing Mindset

The all or nothing group of dieters tend to pick a complex diet which is practically impossible for them to keep up. Prior to starting, they are going to check the kitchen and pantry for anything that does not suit the plan and dump it in the garbage. They intend to be the perfect dieter, and they probably are going to be, for just 24 hours, 3 days, 7 days or perhaps a few weeks. After that, invariably, something happens which means they are unable to stick with the diet plan. Then the whole thing is messed up in their view, and the diet comes to an end. They even go to the store and purchase all the stuff that they threw into the garbage last week and move on to gain back all the weight which they shed.

If you happen to be this type of dieter you have to ask yourself certain challenging questions. Do you genuinely wish to lose weight once and for all, or simply just get rid of a couple of pounds so that you can put it back on again? The way forward is always to render little adjustments to the food you eat so that you will have a gradual but constant weight loss, rather than a complete diet change overnight.

The Mindset of Sacrifice

Yet another typical pitfall is to look at your diet plan as a period of sacrifice. You do not allow your self the foods that you like most when you are on the road to your goal weight. You may have an excellent diet plan and be very successful in reducing your weight, however what happens when you reach your goal? You have not learned to consume ‘bad foods’ moderately so as soon as you begin, you are likely to let it go out of control. It is much advisable to incorporate a little of everything in your diet plan and learn how to enjoy it in small portions. Indeed, even chocolates (Dark with very less sugar)!

Goal Failure

Setting attainable objectives is essential in almost any weight loss plan. Goals needs to be very clear, practical and set out in writing. You probably do have a precise weight in your mind, except if it is too far away (you have a lot of weight to lose), it may not help motivate you. A more helpful goal is to plan to lose 2 pounds every week for the 1st five weeks, and 1 pound a week there after. Certain weeks you are going to lose more, and some much less, certain weeks you may even gain, however if you monitor your own advancements on a graph you will notice that ups and downs are natural and will not stop you succeeding progressively to get closer to your main goal.

If you were making these mistakes, do not worry. The most important point in weight loss as with a lot of other stuff is always to keep going. Learn from your mistakes as well as your successes and you should not use a mistake as a justification to quit. The only way to reach your goal completely is to be dedicated to become a much healthier person. Keep in mind that consuming patterns usually includes eating more certain days and much less on other days. Learn how to enjoy food in moderation and you have every potential for staying away from these diet plan mistakes.

Eat Stop Eat the Expanded Edition Review

There are various fat loss and weight loss eBooks and products that have been circulating online. Some do have quality information while some others are just time wasters. Here in Fat Loss Gateway, we only review products that we know, can help you lose fat and weight in a healthy way. Another good read that we recommend is ‘Eat Stop Eat the Expanded Edition’ by Brad Pilon. This is a wholesome weight loss eBook which shares a whole lot of information about intermittent fasting.

About Eat Stop Eat

eat stop eat 2012Eat Stop Eat is a well-researched diet eBook on how to lose weight with intermittent fasting or feast and famine diet by Brad Pilon. Click here to learn more about him. If you are looking for a simple weight loss guide, then this eBook is for you. You do not need to sacrifice anything to get that dream body figure and muscles. Eat Stop Eat is designed for both men and women. It has a unique system on how to integrate the intermittent fasting in your life in a healthy way.  Brad pushes the idea of one or two, zero (0) calorie days a week, the rest of the days eating normally.

What to Expect from Eat Stop Eat Expanded Edition?

The Pros

  • The information in the eBook is always up to date.
  • Good quality information.
  • Brad Pilon has personally tried and tested his system.
  • An updated and well explained guide about intermittent fasting.
  • The author offers a 60 day money back guarantee.
  • Tried and tested by many others.

The Cons

  • It is not recommended for people with serious health conditions and some health problems such as Diabetes.
  • No specific exercise to strictly follow.

Is Eat Stop Eat a Scam?

Brad Pilon appeared on Mike and Juliet’s morning show to promote Eat Stop Eat. Here is the screenshot below.

brad pilon mandJ show

Brad personally tried his own theory and as a result, below are his body pictures.

brad pilon 11 percent brad pilon body picbrad pilon pic 2012

How Much Does Eat Stop Eat Cost?

You can buy Eat Stop Eat for only $37, with free lifetime updates.

Are There Any Bonuses When I Buy Eat Stop Eat?

NO. The author doesn’t want to share meaningless reports about diet and nutrition. He has already shared all the valuable information in his book. Eat Stop Eat is effective if done properly.

Final Verdict

Following a proper diet plan is difficult. What Brad has written in his book is yet another healthy way to lose weight naturally. His theory is simple, eat normally today and fast tomorrow. If you are following the Eat Stop Eat diet guide seriously, then expect good results in a short time. Always remember that a proper diet plan consists of nutritious foods and regular exercise.

Click here to buy the Eat Stop Eat diet guide or if you already have purchased and read the eBook, share your experiences below.

Reasons Why Drinking Water is Effective for Weight Loss

Due to the hectic day to day schedule, most of us overlooked the importance of drinking water. Sometimes, when you are not home, it feels easier to grab a cold canned fruit juice, canned coffees or canned sodas from the nearest vending machine than grabbing a glass or bottled water just to quench your thirst. It is definitely not a good habit, especially when you are aiming to lose weight.

Did you know that your body consists of 70% water? Did you know that being thirsty can make you feel or think that you are hungry? Did you also know that water is vital when it comes to losing weight? It is a well known fact that water provides our body a lot more health drinking water for weight lossbenefits than any other liquids.

Drinking plenty of water helps your body utilize all the nutrients you have consumed from the foods you ate, that is why it is very helpful when you are dieting. Water helps in distributing the nutrients to your cells as well as burning off unnecessary fats and to build muscles.

Drinking water helps you feel fuller and eat lesser. When dieting, it is best to drink at least two cups of water before each meal to help you avoid overeating.

When you are working out, it is good to sip water to keep you hydrated, especially if you are exercising outdoors or doing some intense activities like mountain climbing.

Another helpful use of water for weight loss is that it efficiently helps eliminate your body wastes by flushing out all the toxins in your body. It will not just provide health benefits but will also help in improving your body complexion.

Methods of Drinking Water for Weight Loss

Drink hot lemon water every morning.

A cup of hot water with some lemon juice, is also a good way to cleanse your liver every day.healthy-diet-for-weight-loss It stimulates your peristalsis-intestinal contraction that helps to flush out toxic wastes from your body more rapidly. This will not only help you lose weight and unwanted fat, but will also help you achieve a healthy glowing skin. Check this out to find out the full benefits of detoxifying and cleansing your body.

Drink lukewarm water 10 minutes before every meal.

Your stomach can easily absorb lukewarm water. Doing this will help you feel fuller even before you eat because water is a very good appetite suppressant.Also, it is the most natural liquid you can easily get with no added calories.

Fruits and vegetables also contains 85% water.

They are also rich in detoxifying nutrients that helps in flushing out toxins in the liver. Naturally made fruit and vegetable juices are another good way to lose weight and fat. One easy example is by creating your own homemade apple juice. Add some apple in a blender, add milk or water and add ice to make it more refreshing. But moderate the amount of fruit juice you have as it can affect insulin secretion and prevent fat loss.

To gain the best benefits of water, make sure the you drink at least 6 to 8 glasses of water everyday.

The Role of Insulin for Fat Loss

Essentially, insulin’s major task is to control the delivery of glucose into cells to nourish them with energy and nutrients. Every after meal, your body converts all the carbohydrates you have absorbed into glucose. It will then be dispersed into your bloodstream for your body cells to utilize for energy.

The moment your body can no longer store anymore glycogen, the excessive amount of glucose is going to be sent out to the liver to be converted into triglycerides and consequently stored as fat.

In the long run, it could possibly lead to a disorder known as Hyperinsulinemia or too much insulin which will sooner or later cause additional health problems. It will be even more difficult for the body to utilize the stored body fat for energy, which leads to obesity.

What is Insulin Resistance?

Insulin resistant cells simply cannot absorb glucose, amino acids and fatty acids. It is ainsulin for fat loss diminished state of cells in the body that responds to insulin. It is the root cause of the body not handling the sugar well.

Your insulin levels will increase when you consume too much sugar, flour and white rice. When this happens, over time, your cells become resistant to its effects. So you pump out more and more insulin.

Genes play a significant role in insulin resistance. Some individuals are in fact born insulin resistant. Insufficient physical exertion will cause the cells to be considerably less sensitive to insulin. Still, regular exercise is one of the best ways to control your blood glucose levels.

The majority of experts agree with the fact that being overweight results in a lot more insulin resistance. Nevertheless, it most likely also does work the other way around: Insulin resistance enhances weight gain. Therefore a vicious cycle starts with insulin resistance promoting weight gain, which increases supplementary insulin resistance.

The Important Role of Insulin for Fat Loss

If your goal is to lose body fat, then you will need to lower your insulin level. In order for you to burn body fat, you will need to consume foods with a low Glycemic Index, low carbohydrate content or perhaps do intermittent fasting. A low carb diet, leads to less ‘free’ insulin in the blood, thereby allowing the body to start using the stored fat for energy required. The paleo and primal diets are great examples of a low-carb diet.

Apart from the overall weight gain, insulin resistance is correlated with abdominal obesity, hypertension, high triglycerides, and low HDL “good cholesterol”. These medical conditions are involved in a huge array of problems referred to as metabolic syndrome. Simply because this assortment of symptoms occurs jointly, it is challenging to figure out the cause, however, the metabolic syndrome is the root cause of heart problems and Type 2 diabetes.

Keeping your insulin levels high all day long will let you gain a lot of body fat. The more carb-rich foods you eat, the higher the insulin levels you will have.

To help you out, here are the type of food samples you must avoid or eliminate to control your blood sugar levels.

  • High fructose corn syrup – HFCS is worse than sugar due to the fact that it is metabolized into fat and stored in your body more rapidly. Check out this post to learn more why high fructose corn syrup is bad for you.
  • Sugar – refined sugars, artificial sweeteners and all other foods with high amounts of sweetness.
  • Salty foods – high amounts of salt found in processed food. * Hydrogenated or trans fats such as margarine, shortening and all other man made or processed foods.
  • White flour – eating a slice of bread is just like eating a cube of sugar. Most white flour available in the market today are bleached to extend its shelf life.

The Truth Behind Leptin Resistance and Obesity

What is Leptin?

Leptin is the ‘Master’ hormone that controls and regulates other hormones in our body. This in turn affects weight loss. Essentially, Leptin is regarded as the key hormone associated with starvation, metabolic process and the determining factor in deciding how energy from fats and carbohydrates get stored and used by our bodies. It essentially serves as the most significant adipose-derived hormone. Leptin works by binding to the leptin receptor.

To make it simpler, Leptin is the Master hormone. It is the gatekeeper of fat metabolism that detects the amount of energy we take in, and regulates our body processes, so that energy is either expended or stored. Check out this video about how leptin override fat burning system

What is Leptin Resistance?

The principles of Leptin Resistance are incredibly similar to insulin resistance. The chronic elevated levels of leptin lessen the hypothalamus levels of responsiveness to leptin, similar to how insulin resistance, the chronic elevated levels of insulin render your muscle and fat cells a lot more resistant to the activity of insulin.

According to the research of a certain biochemical research organisation, they bred mice that were incapable of producing the hormone leptin. These mice ended up getting fat, almost triple the weight of normal mice. This is because these rats never stop eating. Another group of mice were given leptin, and they became thinner. That is because those mice stopped craving more food and their metabolism stayed boosted.

Leptin Resistance and Obesity

After an overwhelming test result in mice, the biochemical community started testing the hormone leptin in humans with overweight problems. But then, the result failed. Why? Actually, nothing really happened or changed in those overweight people who were treated with hormone leptin. The reason is that overweight people already have a lot of leptin in their system. The problem is that their body is not capable of listening to leptin (ie, they have become resistant to leptin).

Leptin is a hormone that’s produced in your fat cells, therefore, the more fat you have the more leptin you produce.

Leptin actually travels through your blood stream, when it interacts with a certain part of your brain called “hypothalamus”, it actually signals the hypothalamus how much fat you have in your body that indicates how fat you are.

What happens if there is too much leptin in your system?

Normally, when your hormone leptin cooperates well with your body, especially with your brain, or hypothalamus, you will become and stay leaner. The reason is that you have too much leptin in your system that normally responds to your brain. Then you will feel that…

  • You become less hungry
  • Your metabolism speeds up
  • You stop craving sweet (sugary/high carb) food

Leptin Resistance for Overweight People

If you are overweight, your body or your hypothalamus will not listen to the hormone leptin. It means that when leptin is travelling through your bloodstream and interacts with the cells in the hypothalamus, it will not register the level of leptin.

If your cells is not capable of listening to the hormone leptin, then it is just the same as not having any leptin at all. You will most likely experience these things…

  • It will take longer for an overweight person to feel fuller.
  • Your tongue also loses its sensitivity to sweets, making you consume more sweet food to satisfy your cravings.
  • Your metabolic rate will work slowly only because leptin in fact will reduce the stimulation required by the thyroid to secrete hormones.
  • You’re not secreting the required hormones. Leptin regulates your thyroid, and thyroid medication is not addressing the real issue which is the hormone leptin.
  • Your body will become insulin resistant.
  • It causes you to crave for more junk food.

What Causes Your Body to Become More Sensitive to the Hormone Leptin:

Certain stresses make your body MORE or LESS sensitive to the hormone leptin such as:

Chronic Stress – different types of stresses such as the stress of a famine, stress from work, chronic cold weather stress or any other sort of trauma that happened in your life. The leptin and stressstresses in our lives are causing this dimmer switch of our brain to become more sensitive, or more resistant to leptin. Those types of stresses can activate this chronic stress response network which is the famine response which makes your body stop listening to leptin.

If you have certain stresses that are causing chemistry that’s similar to a famine, and that chemistry is elevated cortisol levels, elevated triglycerides, elevated levels of what they call proinflammatory cytokines, which means when you have inflammation from toxins or just from chronic stress. These hormones make your body a little less sensitive to the hormone leptin. That’s all that has to happen. That’s how your body shifts its set point.

There are few ways in which you can maintain adequate levels of leptin. They are:

  • Watching your fructose intake. Fructose directly renders the hypothalamus resistant to leptin. Normally responsive receptors in the brain have a muted or even silent response to leptin when fructose intake is high. If your high blood triglycerides that was brought on by a high fructose intake, it will block the passage of leptin to the brain
  • Avoiding Lectins (anti-nutrients found in most grains, and legumes)
  • Getting Enough Sleep
  • Avoiding Sever Calorie Restriction

So, if you want to lose weight, make sure that you allow your body to respond to the hormone leptin. You must understand what causes the most stress to you physically, emotionally and mentally. Eliminate those stresses in your life and follow the above mentioned tips on how to maintain adequate levels of leptin.

Check out this video about how leptin override fat burning system

The Benefits of Dietary Fiber for Effective Fat Loss and Good Health

When you are ready to lose fat or perhaps lose weight, a very important factor to remember is that you must be eating enough fiber every day. Dietary fiber contributes a fair bit when it comes to reducing weight over time. It helps in absorbing fluid and uses up a lot more space in your stomach that helps to battle off food cravings. Also, fiber lessens the effect on your insulin levels and total excess calories in your system. Most importantly, it has various benefits to fat loss as well as to your health.

The Two Types of Fiber

There are two different types of fiber – soluble and insoluble – that can be found in foods. Both provide health benefits. Insoluble fiber provides load to the stools to ensure that it passes through the intestines promptly while Soluble fiber binds with fluid furthermore slows down the digestive process. It can also help in reducing the LDL or bad levels of cholesterol, control your blood sugar levels and helps in diminishing the chances of heart problems and type 2 diabetes (read more about the health benefits of dietary fiber below).

Examples of insoluble fiber foods – whole grains, barley, couscous, brown rice, bulgur, brown rice is rich in insoluble fiberwheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes.

Examples of soluble fiber foods – oats, beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.

Health Benefits of Dietary Fiber

One of the best sources of fiber is plant-based foods such as broccoli, barley, and whole wheat. Foods like these are useful in preventing digestive problems. That is why fiber is popularly known to effectively and safely provide relief for chronic constipation.

Soluble fiber can help lower cholesterol levels and can also help prevent heart diseases because it has the power to lessen the amount of bile re-assimilated in the intestines. Each time soluble fiber interferes with the assimilation of bile in the intestines, the bile is excreted in the human waste. To make up for this reduction in bile, the liver produces extra bile salts. The system utilizes cholesterol to generate bile salts. Hence, to be able to acquire the cholesterol essential to create more bile salts, the liver boosts its generation of LDL receptors.

If you currently have type 2 diabetes, then adding up foods high in fiber in your diet is fiber-rich food examplesrecommended. The body deals with fiber in a different way than that the process wherein refined carbs, which includes white flour, are absorbed. This simply means that, a consumption of foods packed with dietary fiber lowers the probability that triggers the increase in blood sugar levels.

Eating high-fiber foods can also help lower the risk of certain cancers such as colon cancer and other gastrointestinal cancers.

High Fiber Benefits for Fat Loss and Weight Loss

For weight and fat loss, one of the most needed ways is to control your hunger, in that case, fiber can help you with that. Keep in mind that consuming foods high in fiber doesn’t mean that it is a tool for instant fat loss, but instead, it has the ability to help in slowing down your rate of digestion that makes you feel fuller for a longer period time. If you are overweight and wanted to prevent yourself from eating a lot, consuming fiber-rich foods is a good start.

The Proper Way to Increase Fiber Intake

Before reading on, you must also know that there are proper ways to increase fiber intake. As mentioned above, consuming more fiber will likely help you lose weight and as well as improve your health. Yet, remember that you must not consume too much of it, instead of providing benefits to the digestive system, it may result diarrhea.

It is also vital to drink a lot of water or any other healthy fluids when you plan to increase the fiber content in your diet. Fiber may cause constipation if you don’t have enough fluids in your body.

Good Food Sources of Fiber

For a healthy diet, the source of fiber matters a lot, so you must consume enough natural fiber. Fiber is commonly found in foods such as fruits, vegetables and whole grains.

Below are examples of good food sources of fiber.
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Take note that only “natural” or unprocessed foods contains fiber. Refined grains such as white rice, on the other hand, have had their fibers removed during the process. It turns into blood glucose or sugar quickly and it is the major cause of higher insulin levels. Therefore, to naturally reach the recommended daily fiber intake, you must stay away from any processed foods like junk foods and eat more fruits and vegetables.

The best mealtime to consume foods rich in fiber For Effective Fat Loss

Most of the people who have successfully reached their weight loss goals don’t often skip breakfast. Yes, breakfast is the best mealtime to consume foods rich in fiber! We all know that it is one of the most important meal of the day. Hence, eating high-fiber fruits along with breakfast will provide you more weight loss benefits.

How Much Fiber Do You Need?

The regular fiber intake varies on the diet in certain regions, that is why most people won’t notice that they only consume 15g of fiber per day.

Above all the recommended daily fiber intake for women is 25g of fiber while the recommended daily fiber intake for men is 38g per day.

The best part of consuming foods rich in fiber is that it helps in keeping our body in shape and healthy. Start incorporating more fiber-rich foods to your recipes and diet plans.

6 Fantastic Fat Burning Foods You Should Eat

Losing weight is easy without feeling hungry all the time, especially when you choose to eat fat burning foods. These kind of foods are high in fiber and it contains lean protein and quality fats. It helps burn the fat by maintaining the digestive system and controlling the insulin intake that forbids fat storage. Here are some fat burning foods you should include in your diet plan.

Egg Whites
Egg white is a good source of lean protein. They are fat free and low in calories. Consuming it will help boost your energy and enables you to go for a longer workout period. This is an ideal food if you want an even leaner body.

Green Tea
Green tea is one of the most popular fat burning foods that enhances your metabolism. This drink contains an anti-cancer attributes and assist to prohibit heart illness. It is a natural source of fat burner caffeine that would not amplify your heart rate. It is a good and delicious alternative to water for weight loss.

Lean Chicken and Lean Turkey (no skin)

Lean chicken breasts and lean turkey breasts are a good source of lean proteins. Consuming these fat burning foods is a great way to feed your muscles and muscle mass for effective fat burning process. It enhances your metabolism and raises the burning of calories. Other than

salmon-fat-burning-food

Salmon is a good source of healthy omega-3 fatty acids.

lean protein, chicken is also a good source of zinc, iron and niacin.

Salmon
Salmon is one of the most wholesome fish in the market. It is a good source of HDL (good) cholesterol, omega-3 fatty acids, that provides healthy benefits for your heart by lowering your cortisol levels. Our body cannot produce this healthy fatty acids, so it is essential to get it from this good tasting fish.

Salmon is also high in protein that helps you lose weight and build muscles effectively.

This cold-water fish is tasty and will easily satisfy your hunger.

Soup
Soup is one of the best fat burning food you eat to satisfy your hunger and crave sedation. It is also one of the best appetite suppressant because it contains a combination of liquids and

water-a-fat-burning-food

Water is one of the most important fat burning food that you can easily take.

solids.

Water
Drinking a few cups or approximately 17 ounces of cold water can help boost your metabolic rates. It is a natural appetite suppressant that you can easily grab in the fridge. Drinking a glass of water early in the morning will increase your metabolism all day.

Water is one of the most vital fat burning foods you should not miss when it comes to losing weight and healthy living.

A good example of a fat burning meal is a combination of chicken and rice soup, it will give an average of 100 less calories. Fibrous vegetables and green leafy vegetables are packed with vitamins and minerals. They are low in calories and consuming them will help you feel fuller. Check out this post for more selections of super healthy foods.

Does a High Fat Diet for Weight Loss Really Work?

There is a huge misconception about the effects of high fat diet for weight loss and health. People are afraid to consume foods high in fat because they think that it may lead to heart disease, due to high cholesterol levels. Some people struggle to find the proper diet to help them lose weight and some are following the wrong type such as low-fat diet.

Fat is very essential for our health because it is a vital source of fuel for our body. It is one of the most important nutrients needed by your body, which you may have overlooked when you are into any typical diet plan.

It is not the amount of fats you consume that triggers health risks, but it is actually the “type” of fats you eat. Therefore, not all fats are equal and not all fats are bad for you. A good example of fats that you can comfortably consume are saturated fats, monounsaturated fats and polyunsaturated fats while the type of fats that you should avoid are trans fats. To avoid trans fats, you must stay away from any processed foods and junk foods, or you must check the labels of the products before putting it on your grocery cart.
Furthermore, check out this post about why saturated fat is good for you.

8 Reasons to Why Eating Foods with Healthy Fats are Effective for Weight Loss

  • Fats are one of the important nutrients in your diet for better weight control.extra virgin oil
  • Consuming healthy fats will make you feel fuller. It is a good way to lose weight without the feeling of being hungry all the time, because healthy fats can help boost your metabolism for effective weight loss.
  • It will not only help you lose weight, but it will also preserve or even boost lean mass.
  • Healthy Fats will make it easier to access the fat in your body for energy use.
  • Healthy Fats are needed for cell maintenance, to regenerate and heal and also for the body to function properly
  • It permits fat-soluble vitamins and antioxidant to be absorbed from your digestive system into your bloodstream to be used by the body.
  • Some fats help fight inflammation that triggers premature aging and other diseases.
  • Consuming lesser carbohydrates provide the best results for weight loss and blood sugar control.

4 Reasons Why You Should NOT Avoid Foods High in Fats

  • Avoiding foods high in fats may result to overeating refined carbohydrates and sugar that will increase your total calorie intake.
  • Following a low-fat diet will give you a lot of complex carbs and lesser fats that do not really help in losing weight.
  • Excluding fat in your diet will result to more health issues such as compromised testosterone levels, heart disease, diabetes, depression, cancer and other diseases.
  • For a better understanding, check out the health effects of low-fat diet.

3 Examples of HEALTHY Foods High in Fats

Avocados
Most of the fat found in avocados are monounsaturated. They are heart-healthy fat that lowersavocado for weight loss bad cholesterols and raises the good cholesterol level. It also helps in reducing inflammation. Avocados act as a nutrient booster because it contains a lot of antioxidant, vitamins and mineral. It is also considered as one of the super foods for supreme health and longevity.

Coconut Oil
One of the food that is high in fatty acids is coconut oil. It is high in saturated fatty acids that promotes good health and it contributes a lot to potential weight loss.
Coconut oil can be extracted from coconut meat and it can be used for cooking, a good olive oil alternative. You can also add it to your morning coffee and or any other milk drinks.
Easy Recipe:
Check out this post for more information about how coconut oil helps you lose weight.

Dark chocolate
Dark chocolate is one of the healthiest foods you can consume without any fear. It contains a lot of nutrition in the form of monounsaturated fats like oleic acid and some saturated fats. It also helps in lowering your blood pressure and as well as cholesterol. These healthy fats are important for the brain functionality and to improve your immune system. Consuming dark chocolates is smarter for effective weight loss.

3 Examples of UNHEALTHY Foods High in Fats (Must Avoid)

Deep Fried Foods
Deep fried foods are high in fat and calories, most of the nutrients naturally found in these Deep fried spring chicken in golden lemon batter with saladfoods are robbed after deep frying. Most trans fats are found in vegetable oil which are partially hydrogenated, so it is best to use olive oil or coconut oil for frying.

Fast Foods
Sometimes when we are not home and we are really hungry, dining in at fast food chains is our last option in order to get some food. High amounts of trans fat can be found in tempting fast foods such as French fries, pot pies, hotcakes, burgers and other fast food from popular chains.

Cookies and Crackers
These are commercially prepared foods. Make it a habit to check the labels of these processed foods and make sure that it has a very low trans fat content. But as much as possible, you must avoid these.

There is a bit of confusion about how saturated fats and trans fats affects our health. Check out this post to learn more about saturated fats and trans fats.

Consuming fats, as long as it is healthy fats, won’t make you fat, instead it is more beneficial for your health.

A moderate intake of healthy monounsaturated and polyunsaturated fats is one of the secrets on how to balance your cholesterol levels. Polyunsaturated fats provide both good and bad cholesterol, thus it must be taken moderately to avoid any heart related diseases.

The bottom line is, choosing and eating the appropriate foods high in healthy fats are recommended AND it must not be taken excessively.

In this article, we have discussed about the following:

8 Reasons to Why Eating Foods with Healthy Fats are Effective for Weight Loss
4 Reasons Why You Should NOT Avoid Foods High in Fats
3 Examples of HEALTHY Foods High in Fats
3 Examples of UNHEALTHY Foods High in Fats (Must Avoid)

Can Paleo Meal Plans Help You Lose Weight?

Paleo diet has become a talked about diet these days. People who are into this type of diet claim to have a healthy, lean and well-toned body. A lot of people have also lost a lot of weight, mostly fat. Out of curiosity, if you have searched more about Paleo meal plans and how it will benefit your health and most importantly, if it is really possible for you to lose weight. Some of you may be looking to lose fat and to have a fit body. If you are tired of your usual, boring diet plan and have not seen any major improvements, then it is time to look for something new and worthwhile. A challenging and fun way to make the most out of your diet plan is to implement the Paleo diet. In paleo, you will get a lot of healthy benefits for your body. There are tons of useful and valuable Paleo books that may assist you with your Paleo diet and lifestyle. When starting out on a Paleo Diet, there are certain foods that you should avoid such as grains, dairy, sugar and legumes. By doing this, you are taking all processed foods out of your diet. Grains have a good and bad factor. It is full of carbohydrates which are not good for losing fat. It also increases the blood sugar in your body system that will make you fat and diabetic, especially if eaten in excess. Grains have nutritional aspects such as vitamins and minerals, but instead of eating grains, try to eat vegetables as they are denser in these essential nutrients. Paleo diet means eating wild-caught sea foods, grass-fed beef, pastured pork, free-range chicken, organic vegetables, organic fruits and as well as healthy fats which can be obtained from coconut oil.

Choosing the Appropriate Paleo Meal Plans

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Almonds: Perfect Paleo treat.

Paleo meal plans are effective for a long lasting fat loss and for maintaining good health. A perfect Paleo meal plan will also include lean proteins from grass-fed animals, free range or wild, nutrients from vegetables and healthy fats from avocados or coconut oil. Preparing your food purely with those recommended types will help you lose unwanted body fat without experiencing hunger pangs all the time. When you are on Paleo diet, you will be eating a lot of fresh vegetables but less fruits (initially) to see the most effective results in the least amount of time. This will help in changing your metabolic rate to boost the fat burning process.

Examples of Foods allowed on Paleo Diet

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The chart shows the basic examples and ideas on what kinds of food items you can have when you are doing the Paleo diet. If you see these basic examples above, they are affordable and can easily be found in the market. Other than these, there are thousands of high quality recommended nutritious foods to choose from. There are endless possibilities when creating a Paleo meal. Start listing the required foods for your grocery shopping list. Here are the recommended books that can help you with the Paleo diet food lists: The Primal Blueprint, The Paleo Solution and The Practical Paleo.

How Bad is High Fructose Corn Syrup?

Is high fructose corn syrup worse than sugar? Is it natural? Does it contain any artificial ingredients? Does it have the same calories as sugar? Is it okay to take it in moderation? These are the common questions and issues raised pertaining to the use of HFCS.

Some advertisement stated that HFCS are naturally made from corn and does not have any artificial ingredients. While some campaigns also claim that it has the same calories as sugar or honey and it is fine when taken moderately.

Consuming foods with HFCS in moderation is indeed fine, but consuming it excessively has negative effects to your health.

There is no good evidence or proven results about the positive effects of high fructose corn syrup to our health. Researchers from Princeton University demonstrated how the compounds (fructose and glucose) in the sweeteners affects our body. According to a 2010 Princeton University study, “

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Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.”

High fructose corn syrup is a sweetener that provides a huge amount of calories. This additive won’t signal the body to decrease the appetite regardless of those HFCS calories that were consumed. It is used to sweeten processed and store-bought foods and beverages. High fructose corn syrup is not a natural sweetener anymore, it is made from genetically modified corn. It is also made by an enzymatic process from glucose syrup.
[ws_table id=”6″] High fructose corn syrup is worse than sugar because your body processes it differently and can stimulate more weight gain than sugar. HFCS has only 10% more sinister fructose than table sugar, 55% fructose content versus 50% fructose content in sugar.

As much as possible, you must avoid HFCS and minimize your sugar intake. These are the two awful food additives that causes the most damage in your body.

How “excess consumption” of HCFS affects health and weight loss?high fructose corn syrup

  • It can lead to diabetes and other major health problems
  • It can lead to premature aging
  • It can lead to an abnormal increase in abdominal body fats and may lead to obesity

Foods with HFCS you should AVOID

  • High fructose corn syrup is commonly found in ketchup, it doesn’t mean that you must avoid this tasty condiment, you can use other organic ketchup with no HFCS.
  • HFCS can also be found in a store-bought salad dressing
  • Soft drinks and other soda products have a large amount of this sweetener
  • Processed snacks & Breakfast cereals are also one of the candidates with HFCS

If you prefer to buy any products from the grocery store, you must make sure that you check the labels. The best option you should take for optimal health is to avoid all processed foods and cut back on all sweeteners, natural or otherwise. Also, eat nutritious foods such as fruits, vegetables and organic products and organic meat. If you need healthy snacks to satisfy your sweet tooth, other than fruits, you can also try these protein cookies and organic protein bars which are made with natural ingredients.