Healthy Eating=> Easy Tips for Planning a Healthy Diet and Sticking to It

Healthy Eating

Easy Tips for Planning a Healthy Diet and Sticking to It

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Moderation is also about balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. For most of us, that means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and replacing it with the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. If the rest of your diet is healthy, eating a burger and fries once a week probably won’t have too much of a detrimental effect on your health. Eating junk food just once a month will have even less of an impact. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Unfortunately, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. Try adding berries to breakfast cereals, eating fruit as a healthy dessert, and snacking on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

What is a healthy daily limit for saturated fat and trans fat?

Experts recommend you limit the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fat a day.

No more than 20 of those calories should come from trans fat. That’s less than 2 grams of trans fat a day.  Given the amount of naturally occurring trans fat you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fat.

Source: American Heart Association

Healthy eating tip 7: Add calcium for bone health

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis.  

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall. Eat plenty of calcium-rich foods, limit foods that deplete your body’s calcium stores (caffeine, alcohol, sugary drinks), do weight-bearing exercise, and get a daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

For more on the importance of calcium, see Calcium and Bone Health.

Healthy eating tip 8: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein than the current dietary recommendations. It also suggests that we need more protein as we age to maintain physical function.

How much protein do you need?

Protein needs are based on weight rather than calorie intake.  Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.

• Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.
• Divide your protein intake equally among meals.
• Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.

Source: Environmental Nutrition

The key to ensuring you eat high-quality protein is to try different types, rather than relying on red meat and whole milk dairy products which are high in saturated fat. Replacing processed carbs with high-quality protein can improve your good cholesterol and reduce your risk for heart disease and stroke. You’ll also feel full longer, which can help you lose weight.

• Replace red meat with fish, chicken, or plant-based protein such as beans, nuts, and soy.
• Replace  processed carbohydrates from pastries, cakes, pizza, cookies and chips with fish, beans, nuts, seeds, peas, tofu, chicken, low-fat dairy, and soy products.
• Snack on nuts and seeds instead of chips, replace baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

For more, see Good Ways to Get Quality Protein.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup  honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy and sauces are loaded with salt, so ask for it to be served on the side.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Check labels and choose low-salt or reduced-sodium products, including breakfast cereals.
• Slowly reduce the salt in your diet to give your taste buds time to adjust.

Healthy eating tip 10: Bulk up on fiber

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount.

• In general, the more natural and unprocessed the food, the higher it is in fiber.
• Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears—more good reasons to add more fruit and vegetables to your diet.
• There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
• An easy way to add more fiber to your diet is to start your day with a whole grain cereal, such as Fiber-One or All-Bran, or by adding unprocessed wheat bran to your favorite cereal.

How fiber can help you lose weight

Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods, you'll also have more energy for exercising.

To learn more, read High-Fiber Foods.

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How to Be Supportive to Someone on a Diet

Is someone you know dieting? Do you want to help? Dieting is hard because eating's not an addiction like cigarette smoking or taking drugs; you can quit those cold turkey, but you'll die from not eating, so it comes down to making minor changes across the board. Knowing how to give your support could mean the difference between their success and failure.

Steps

1. 
   1
   Understand some of the reasons people stop dieting.
   • One reason is convenience. Food that is unhealthy is much easier to find, easier to prepare (if it needs to be prepared at all) and cheaper.
   • Sometimes it’s hard to determine what’s healthy and what’s unhealthy. Dieters must research the food they normally eat. They must decide if the food is first suitable and second what portion is acceptable. The latter is usually dependent on the former (the poison's in the dose, right?) and dieters must learn how to gauge and control their portions. This is a very subjective judgment to make on a daily basis.
   • Understand that dieting is expensive. Many people pay monthly fees for support groups, fitness centers, or special foods or drinks.
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2. 
   2
   Don't tempt a person to stray from their diet.
   • When going out to eat, suggest restaurants with healthy menu options.
   • Alcohol is very high in calories. Instead of a night out drinking alcohol, try a night out dancing.
   • For holidays, avoid giving your friend presents that are associated with food.
   • Try to eat in and prepare healthy food together. Have healthy ingredients, drinks, and snacks on hand.
3. 
   3
   Be positive. Shaming only makes dieting harder; some people over-eat because of a lack of self esteem. Help them by pointing out the positive, instead of commenting on the negative.
   • If you need supportive suggestions, try, “It’s amazing how much more energy you seem to have since you started your new diet.” Or, “Wow your diet is already working, you look great today.”
   • Comments like, “You’re not fat” and "You don't need to diet" are unhelpful. Remember a diet should focus more on improving health than on losing weight.
   • It is important to appreciate your friend’s motivation and in order to understand the best way to be supportive. Gear your comments towards their aspiration. Are they trying to lose weight or body fat? Or are they dieting because of health concerns like diabetes? Do they want to perform better in sports? Do they want to look and feel younger?
4. 
   4
   Keep encouragement at a reasonable level. While you want to be positive and helpful, it's possible to go overboard. If you are too supportive you might accidentally put too much pressure on the dieter and impede their efforts to diet. It should be a casual, gradual lifestyle change, not a huge project that's do-or-die. The pressure itself may cause stress, which could derail the dieter's efforts.
   • Respect your friend’s privacy. Don't announce it around other people. Some people are embarrassed to be on a diet and don’t want everyone knowing.
   • If you notice the dieter is eating healthier but does not say anything to you about it, don't point it out. Wait until you are alone to ask them about it. Try to be casual and not make a big deal out of it.
   • When your friend is frustrated or upset, listen to what they are saying and be ready to offer advice when asked. Most of the time just listening to someone will help them work out a problem on their own and it will help your friend to reduce stress.
5. 
   5
   Be non-judgmental. Your friend does not need you to be the food police.
   • Be supportive, but don’t try to take control. A dieter needs to be in control of what they eat. If they go off of their diet it is their responsibility. The dieter is the one who is going to suffer the consequences.
   • It is normal to backslide some and have cheat meals here and there. Never make a big deal out of the dieter’s momentary loss of self control, you will only create stress. Remember, stress makes it harder for the dieter to regain control.
6. 
   6
   Offer to diet with them. If you need to lose a few pounds, you could form a support system. Or, if your friend is the competitive type, start a friendly competition (if you are trying to lose about the same amount of weight). Set weekly weight goals. The loser has to prepare a healthy meal for the two of you.

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“What There’s to find out With regards to Diet Capsules? ”

In response to manufacturers, fat burners use pure components capable of prolonging life along with comprising alcohol utilized in medication or flavor. Just one factor ’s regarding certain, by no means acquire fat burners as replace reducing energy without your physician ’s suggestion. You can find simple but necessary measures being adopted when having fat burners:


1. Never mash fat burners to mix with products or a pot of soup. Go entire using a entire goblet involving h2o.
a couple of. Slimming capsules reasons a person to be able to urinate more often on account of it's diuretic result. This could result in dehydration, thus, causing issues. Being a pre-caution, it is best to be able to beverage eight glasses of h2o on a regular basis whereas on food plan supplements.
3. Acquire only your recommended serving. Acquiring more than required will not enable you shed some pounds but improve the risk involving aspect outcomes.
several. Heartbeat needs to be less than 90 surpasses per minute. Stop having your pills if this actually reaches ninety or larger that’s the reason regular examining involving heartbeat is often a have to.
5. At all times follow your instructions established because of the dietician and/or physician and not only depend on what’s surrounded within the pack. Also fat burners will probably only act as anticipated if food plan program is being put into practice.
6. After three months, stop having your food plan supplements. Common food plan phenylpropanolamine is actually protected to make use of only as much as sixteen 2 or 3 weeks. Different studies present in which it may well cause health problems if taken below 4 weeks.

You can find two sorts of fat burners; is your health professional prescribed only fat burners plus the over-the-counter food plan supplements.

Pharmaceutical drug Diet Capsules – are medication controlled because of the Food along with Medicine Supervision company which often side effects are monitored, maybe marketed along with prescribed by doctors below certain levels. The preferred of these is actually Xenical, and that is certified regarding long -time period use. However, this as well possesses it’s own side effects, diarrhea, oily along with surprising fecal discharge are simply some. Due to this fact, customers are advised to consider the lowest fat food plan program.

Whereas Over-the-Counter Diet Capsules are categorized as meals exchange and are unregulated. Be warned the particular fat burners aren’t Federal government specialists examined and will cause severe side effects as much as along with including loss of life.

Apart from a new dietician, local pharmacists may assist in figuring out your pills which are protected and not regarding every individual ’s circumstance. Simply be additional careful in regards to the so-known as “pure ” or “natural ” components. Not really every thing in which originates from a new pure supply is actually risk-free. Just one instance is actually Mum Huang, the industry organic supply involving ephedrine generally known as a new stimulant along with staying examined regarding potential aspect outcomes.

Those who have or have a very household history involving prostate problems, thyroid disease, psychological sickness, high blood pressure, along with heart problems ought to avoid having food plan supplements. The same applies to those who ’ve experienced seizures or strokes. If somebody is actually having cold medications, especially these with decongestants, fat burners shouldn’t be taken. Whether it be a new health professional prescribed or a great over-the-counter food plan tablet, the dangers are unvarying with other similar medication which often settings your mind to cut back appetite along with contains chest cramping, hair fall, a fever, despair, and also impotence.

In addition to being a new general concept, don’t actually attempt to acquire food plan medication if pregnancy is actually suspected. Individuals which are sensitized to be able to sulfites along with tartrazine also needs to avoid having food plan supplements. And people who are below 16 many years or higher 60 years old ought to seek the advice of their particular physician first prior to having any health medication, especially in the event that they depend on over-the-counter stimulants utilised as being a substitute regarding improve workout.

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2-Week: Diet & Exercise Program

TAKE THE 2-WEEK CHALLENGE!
Congratulations! You are about to embark on a 2-week diet and exercise program that will kick-start a healthy lifestyle. This doctor-developed system is specially designed to help you lose weight, so you look and feel great. With a little hard work, determination and dedication, we are confident that the results will be worth the effort. Are you up to the challenge? 

THE DIET PLAN
WHAT SHOULD I EAT?
Nutrient-dense, low calorie foods are the secret to losing weight and keeping it off. Your goal for the next 2 weeks is to choose foods that have the highest nutritional value. This means choosing foods that are rich in nutrients and low in calories.  Try to aim for a balanced diet that includes whole grains, healthy fats and lean proteins at every meal.

Whole foods are the best form of nutrition. The term "whole foods” refers literally to food in its whole form, with minimal processing to keep it as close to its original form as possible. For example, visualize a whole apple and compare this to a glass of apple juice. The juice on its own does not contain the skin, seeds or fleshy center. However, the whole apple offers all the goodness of the entire fruit and consequently offers greater health properties. This example applies to most all foods, so choosing "whole foods” over processed foods means you get the richest supply of nutrients possible.

Color is important! Antioxidants called "polyphenols” are responsible for the brightly colored pigments (vibrant reds, greens, blues and purples) of many fruits and vegetables. By keeping your food choices colorful, not only do you get a gorgeous looking meal, but you’ll also benefit from the positive health impact these colorful foods provide.

WHEN SHOULD I EAT?
Always eat breakfast! Breakfast is the most important meal of the day. After fasting for 8 hours through the night, the body relies on sustenance in the morning for physical and mental energy and focus. Ideally you should eat breakfast within an hour of waking to stimulate metabolism. If you are not accustomed to eating food this early in the day, try (at least for the next 2-weeks) to eat a very light but nutritious breakfast to help you get going in the morning.

Lunch should be the biggest meal of the day. This is when your digestive enzymes are maximized and your body is primed to break down and absorb food nutrients. Having your largest meal in the middle of the day provides your body with the calories that it needs to stay active.

Dinner should always be light and early. Try to finish your evening meal before 7pm or at least two hours before going to bed. It is important to give your digestive system a rest during the night-time and to allow your body to repair, regenerate and detoxify.  In order for your metabolism to function at its most efficient, it relies on this nightly restorative process to keep your body operating at optimum levels.

Snacking is allowed during the 2-week bootcamp. Eating a small snack in between lunch and dinner can help to maintain balanced blood sugar levels and to restrict overeating.

THE MEAL PLAN:
The following meal plan provides 1250 calories per day. This diet is scientifically designed for healthy weight loss over the course of 2-weeks. Below is an overview of the basic dietary guidelines, outlining the daily amount of food that is allowed from each food group. You can mix and match food items throughout the day (being careful not to exceed your caloric goal) or you can simply follow one of three pre-designed menus below.

Dietary Guidelines 
Fruit: 1 cup (1 cup is equivalent to: 1 cup of fresh/frozen/canned fruits, 1 cup fruit juices, ½ cup dried fruits)(Healthy options include: apples, pears, mangoes, grapes, cherries, raspberries, blueberries, strawberries, pomegranates)

Vegetables: 1.5 cups (½ cup is equivalent to: ½ cup of raw/cooked/frozen/canned veggies, ½ cup vegetable juice, 1 cup of leafy greens)(Vary your choices to include: dark green veggies, orange veggies, starchy veggies, dry beans and peas)

Grains: 4 ounces (1 ounce is equivalent to: 1 cup of cereal flakes, 1 slice bread, 1 small muffin, ½ cup cooked rice, 1 ounce dry pasta)(Choose whole grains whenever possible)   

Meats and Beans: 3 ounces (1 ounce is equivalent to: 1 ounce lean meat/poultry/fish, 1 egg, ¼ cup cooked beans, 1 tablespoon peanut butter, ½ ounce nuts/seeds (almonds, walnuts, sunflower seeds, pumpkin seeds))

Milk: 2 cups (1 cup is equivalent to: 1 cup milk/yogurt/soy milk, 1½ ounces of cheese)(Choose low-fat or non-fat options whenever possible)

Oils: 4 teaspoons (1 teaspoon is equivalent to: 1 teaspoon butter, 1 teaspoon vegetable oil (olive oil is preferred), 1 teaspoon low- fat mayo, 2 teaspoons light salad dressing) 

Menu #1
Breakfast (8am – 9am) 
½ cup oatmeal
1 cup yogurt
black coffee or herbal tea

Lunch (11am – 1pm)
1 slice whole wheat bread (cut in half)
2 ounces tuna (in water only)    
Tomato, cucumber, lettuce (equivalent to ¾ cup total)
1 teaspoon mayo + 1 teaspoon olive oil

Snack (3pm – 4pm)
1 cup of fresh fruit or 1 piece of fruit (apple, pear, plum, peach, etc)

Dinner (5pm – 7pm)
1 corn tortilla
½ cup black beans
½ cup salsa 
1 ½ ounces cheese
½ cup shredded lettuce
½ cup cooked rice

Menu #2
Breakfast (8am – 9am) 
Smoothie (blend together 1 cup berries + 1 cup soymilk and ice cubes)
1 slice of toast
1 teaspoon of butter

Lunch (11am – 1pm)
1 cup cooked grain (such as white rice, brown rice, wild rice, quinoa, millet, etc)
¾ cup vegetables (such as steamed broccoli, cauliflower, carrots, etc)
2 ounces of lean meat (roughly the size of ½ deck of playing cards)

Snack (3pm – 4pm)
1 egg or ½ ounce of nuts/seeds

Dinner (5pm – 7pm)
1½ cups of leafy greens (salad mix or steamed kale)
2 teaspoons light dressing
1½ ounces of cheese

Menu #3
Breakfast (8am – 9am) 
1 cup high fiber cereal
½ cup milk/soy milk
1 banana

Lunch (11am – 1pm)
1 cup pasta
½ cup vegetables or ½ cup pasta sauce
2 teaspoons of olive oil
2 ounces of lean meat

Snack (3pm – 4pm)
1 cup raw carrot sticks/celery/green peppers

Dinner (5pm – 7pm)
  6 crackers
1 cup low-fat cottage-cheese
½ ounce mixed nuts

TEN HELPFUL HINTS FOR DIETING SUCCESS:

1. Plan out your weekly meals in advance.
2. Drink 8 or more glasses of water per day. And drink at least one glass of water before every meal to help decrease appetite.
3. Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan.
4. Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 20 minutes for your brain to recognize that you're full.
5. Cook for yourself at home and resist the urge of eating out.
6. Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet.
7. Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
8. Brush your teeth after each meal so you won’t be tempted to snack.
9. Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating.  
10. Keep your eye on the ultimate goal!

THE BOOTCAMP EXERCISE PLAN

GET MOVING!
Exercise is an important part of any weight loss program. Exercise not only helps to burn calories, but can also help to boost energy, improve mood and enhance quality of life. For the next 2-weeks, make a commitment to invest time for daily physical activity. We recommend moderate (not too strenuous) exercise such as walking and/or running.  Because you will be on a low calorie diet, it is important not to overdo it! And if you are new to exercising, start slowly! Try taking a brisk walk for 15-25 minutes per day, and gradually build up to 30-40 minutes (or more) per day! In the long-term, exploring a variety of physical activities can help you stay active. Here are some options to keep you moving: biking, swimming, hiking (hills or stair climbing), dancing, weight lifting, gardening, team sports, etc.

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Does Being On Medifast Make You Tired Or Sluggish?

Does Being On Medifast Make You Tired Or Sluggish?

I sometimes hear from people who are concerned about certain things that they hear about the Medifast diet. Often, they are interested in the diet but they are concerned about the perceived side effects. One example is that of sleepiness or fatigue. I heard from someone who said: "I have a dear friend who has had a lot of success on Medifast. I am interested in going on it myself, but I am concerned about fatigue. When my friend first went on the diet, she was sleepy and tired for the first week or so. This is a big concern of mine because I have a very stressful job that requires for me to have a lot of energy. Will I be sleepy or tired of Medifast?"

It's nearly impossible for me to predict what someone's experience might be. I have heard many variations on different people's experiences. I have heard some people say that they were initially a little more tired. And I have heard some say that they actually felt more energy. There are many theories about why this happens, but here is mine.

First all of, you have to understand that when you use this diet as designed, your body should eventually go into a metabolic state called ketosis in which your body is burning its own fat. When this happens, your body is working very hard. That might be why they suggest not exercising or at least taking it easy for the first few weeks. Your body is already laboring and may not be used to this process. That's why I think that some feel fatigue, because their body is working harder than usual. However, some people report feeling extra energy as well as a lack of cravings when they hit ketosis. Again, there are a range of possible responses.

I also think that some people report having more energy on this diet is because many of the foods are lactose and gluten free and are extremely easy to digest. For people who have had digestive issues, this can make them feel much better and have much more energy since their body hasn't had to labor through digestion. Along that same line of thinking, many people go from eating three main meals to eating six smaller meals on the diet. This too can make digestion much easier.

On the flip side, some find that they have less energy from taking in fewer calories. However, since you should be eating every few hours, this becomes less of a problem because of the frequency. But to answer the question posed, it's possible that you could feel less energy when first starting the diet. But it's possible that you could feel more energetic also. Whatever you experience, most people only need to adjust for the first week or so. After that, you get used to the diet and find that you experience what is your new normal.

If you'd like to know more about life on medifast, this  free medifast ebook  features a list of all of the medifast foods, recipes, tips, and coupons.  You can start reading immediately for free at  http://easiest-diet.com/free-medifast-ebook/html

Article Source: http://EzineArticles.com/?expert=Lindsey_Price

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