Weight Loss Meal Plan – Slimming Suggestions for the Next 7 Days

If you want a weight loss meal plan to get your diet started simply follow the guidelines below but please be sure to have regard to any health conditions you may have and take advice from any medical practitioner who may be treating you.

The aim of this low fat diet plan is to help you lose weight by making low fat food selections and eating in a way that maintains your blood sugar level within an acceptable range.

This will help prevent those mid morning and afternoon energy dips when you are tempted to reach for the chocolate and cakes.

First, some general guidance:

– Eat your fruit fresh or from frozen. Avoid tinned fruit, fruit juices and stewed fruits
– Fresh and frozen vegetables should be selected again avoiding canned produce. Resist the temptation to add salt when cooking your vegetables. (NB tinned tomatoes are allowed as they tend to have no additives)
– Include at least 5 portions of fruit and vegetables in your diet every day
– Plan to have 3 meals and 2 snacks each day. Don’t starve and binge
– For snacks choose fresh fruit, salad or vegetables, a very small handful of walnuts or almonds (approx 9 in number)
– Trim all visible fat and skin from meat
– Always have a bottle or glass of water by your side which you sip throughout the day
– Use the skimmed/very low fat milk in your tea and coffee
– Plan ahead and be ready. Most weight loss meal plans fall by the wayside when the dieter finds himself delayed without a healthy snack and no healthy supplies to eat when he does get home. Be sure to always carry a piece of fruit and a bottle of water when out – you’ll find it a lot easier to resist temptation.

Your 7 Day Weight Loss Meal Plan

Day One

Breakfast: Hash browns, beans and bacon.

Make your own hash browns with lots of grated potato and finely sliced onion and chopped herbs of your choice. Shape into small patties and coat with cooking spray (PAM or Frylight) before frying until golden brown and cooked through. Serve with baked beans and grilled bacon with all visible fat removed.

Lunch: Pasta salad

Cook a generous portion of pasta and when cooled mix with your choice of chopped fruit and salad vegetables. Dress with a fat free vinaigrette dressing. Have additional fresh fruit for dessert if required.

Dinner: Baked Cod in a Parcel with steamed vegetables

Choose cod or any chunky white fish fillet. Wrap in a paper parcel with lemon or lime wedges, seasoning and herbs of your choice. Serve with a selection of brightly coloured steamed vegetables.

Day Two

Breakfast: Egg and tomatoes.

Scramble a couple eggs with a little cooking spray and herbs of your choice. Serve with a large pile of fresh grilled tomatoes

Lunch: Salad Open Sandwich

Using 1 slice of wholemeal bread on the base pile on as much lean, cooked, low fat meat as you want and add a generous pile of mixed salad. Dress with fat vinaigrette to taste. Once again It’s fresh fruit of your choice for dessert

Dinner: Vegetable Curry and Rice

Select all of your favorite vegetables and chop them to equal size chunks. Simmer in a quarter pint of vegetable or meat stock until soft.

Add your favorite curry spices – garam masala, cumin, turmeric, coriander, chilli, ginger – your choice and stir in a generous dollop of very low fat natural yoghurt.

Just let it warm through (don’t let it boil or the yoghurt will spoil). Serve with a generous portion of rice boiled with cardamon pods and saffron.

Day Three
Breakfast: Breakfast to Go.

Take one wholemeal bread roll and fill with lean ham, sliced tomato, dill pickle and onion if liked. Tuck a banana in your pocket and you are ready to take your breakfast with you.

Lunch: Salad Nicoise

Mix together lettuce, tinned tuna (select tinned in brine rather than oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes.

Dress with fat free vinaigrette if desired. Fresh fruit for dessert

Dinner: Prawn paella

Gently cook a chopped onion and garlic to taste in a little vegetable stock until tender. Add the contents of a can of chopped tomatoes and a generous handful of dried rice.

Allow to simmer and cook until rice is almost, adding more stock a little at a time if required. Towards the end of the cooking time add some diced peppers and chopped green beans along with a generous portion of prawns.

Day Four

Breakfast: Spanish Omelette.

Gently fry chopped onion peppers in cooking spray until tender. Add sliced cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to taste.

When the underside of the omelette is set brown the top under the grill.

Lunch: Hummus and Vegetables

Select a pot of ready made low fat hummus or make your own by combining chick peas, garlic and lemon juice in a food processor with herbs and seasoning to your taste, softened with a little water if the mix is too dry and thick.

Serve with sticks of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with a large bunch of grapes.

Dinner: Mid Week Cheat Roast

Select either beef steaks or pork or lamb chops according to your preference. Remove all visible fat before cooking. Grill and serve with the mint, apple or horseradish sauce and a large plateful of mixed colorful steamed vegetables.

Day Five

Breakfast: Kippers and Tomatoes.

Grill a couple of kippers and serve with a generous portion of grilled tomatoes

Lunch: Couscous salad

Make up a packet of couscous with boiling water. Add any left over vegetables, salad, fruit and herbs and dress with fat free vinaigrette.

Dinner: Chicken fajitas

Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips mixed with peppers and onions. Top with very low fat natural yoghurt. Add chilli to personal taste.

Day Six

Breakfast: Low sugar high fiber cereal, fresh fruit and low fat natural yoghurt.

Lunch: Jacket potato with coleslaw

Fill a large jacket potato with home made coleslaw made of finely slice raw vegetables mixed with fat free vinaigrette.

Add herbs to taste

Dinner: Take yourself out for dinner

You’ve got the idea by now and are more than able to make the healthy choices. Select salad and forego the dressing if there’s no fat free version available. Have grilled meat or fish.

Ask that your vegetables be steamed and served without butter or sauces. Enjoy a thin crust pizza with a mainly vegetable or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for dessert.

Day Seven

Breakfast: Brunch sandwich.

A slice of wholemeal bread toasted and piled with onions gently cooked with tomatoes and mushrooms. Top with two poached eggs

Lunch: Chicken and Mango Salad

Shred a cooked chicken breast and mix with diced fresh mango, diced fresh pineapple, chopped kiwi fruit and dress with natural yoghurt seasoned with chilli.

Dinner: Pasta with ratatouille

Fry chopped onion and garlic in cooking spray, add a can of tomatoes and a teaspoon of artificial sweetener, stir in chopped courgette, peppers and aubergine and simmer until tender. Serve with lots of boiled pasta and some grated parmesan.

Remember to include your snacks and water each day and take every opportunity to incorporate exercise into your usual daily routine.

The weight loss meal plan is a low calorie healthy diet that will promote weight loss.

Want To Burn Belly Fat?
Free Report Reveals HOW!

Weight Loss Diet Program

How to Find a Diet that Works for You

First, it is worth considering why we seek a weight loss diet program.

After all, to lose weight we simply need to take in fewer calories than we burn. It is a proven equation and it should be straightforward. The problem is, calorie counting is tedious and can be complicated.

Whilst we may in principle understand the idea of cutting back in order to lose weight it is still helpful to have some kind of planned diet programme to follow.

To find the weight loss system that is right for you, first get clear about your own preferences.

Do you want to attend a weekly meeting and meet other individuals who are dieting on the same program?

Do you want meal replacements to help you lose weight?

Are you looking for a weight loss system that targets a particular food group such as a low carb diet plan?

Do you need to be told what to do in detail or are you happy to take a set of general principles and adapt those to suit your lifestyle?

Are you more interested in weight loss systems that incorporate exercise as part of their plan?

It’s only by being clear about what you want and need from a diet program that you can then begin to look at what is on offer and see which ones match your particular needs.

Just about any diet program will work for you if you stick to it. The truth does sound brutal but there is no miracle to weight loss and perhaps you should be a little careful of any weight loss system that claims miracle results.

No system by itself can be miraculous. It is you who will be doing the work.

In much the same way as a piece of gym equipment will never make you fit if you don’t use it, no weight loss diet program can help you to lose weight if you don’t stick to it.

Take some time, read the marketing materials, attend meetings as a guest, explore some websites. Get a feel for how the various diet programs work.

If you know you will not be happy in the long term eating restricted amounts of foods, perhaps discount those programs that give you a calorie or point allocation per day.

Instead, favor those programs that allow you to eat as much as you like but restrict the types of foods from which you can make your selections.

If food quantity is not so much of an issue for you but food variety is, you may be happier eating whatever you want but stopping when you have ‘spent’ your daily calorie or points allowance.

If you find it very difficult to exercise any self control around food or if you have a lot of weight to lose you might want to look at those weight loss systems that include meal replacements as part of the deal.

This means you will be substituting at least one and sometimes all meals with a soup, shake or bar provided by the diet company. (This is sometimes not the most social of options).

The diet program that will work for you is the one you find it easiest to stick to and for that reason you need to research the options offered by the various weight loss diet programs on the market, to make the best possible choice.

The Fastest Way To Burn Fat

How To Lose Belly Fat Fast – Insider Secrets Reveal The Fastest Way To Burn Fat

So you want to know what’s the fastest way to burn fat? Join the line.
Burgers and Rapid Fat Loss
Ask any average person on the street about the single aspect about their appearance that they would like to change and most will say, “I want to learn the fastest way to burn fat”.

Many people feel sorry that over the years they have piled on rolls of fat in their belly area, hips and butt. Most have tried to figure out how to lose belly fat fast at some point in their life.

But as the results show, very few actually succeed.

So what is the secret of how to lose belly fat fast?

Many people obsess over the fastest way to burn fat in a week. The truth is, that just won’t happen – unless you know these secrets!

Our bodies store fat as an insurance against sudden shortages in food in the environment. This is result of thousands of years of evolution. Man has moved from the hunter-gatherer phase to the modern agricultural phase where food is aplenty.

Modern man does not have to worry about food scarcity or when he will get his next meal. Still our body hoards fat due to the history of its evolution. To lose the excess fat, you must make a determined effort. That’s the fastest way to burn fat.

Also remember that you cannot reduce belly fat alone in isolation. Many beginners to fat loss wonder about the fastest way to burn fat. You will have to work on losing fat from all parts of your body, along with the belly area. As your body gradually loses fat, your belly shrinks too.

Here are eight of the fastest ways to burn fat:

1. Eat less than what you need

To lose fat you have to consume less calories than your body requires for its day-to-day activities. That’s also the fastest way to lose belly fat.

If you lead a mostly sedentary lifestyle, the calories required should be just adequate to meet your body’s metabolic activities. For those who lead more active lifestyles, the calorific requirements are greater.

For the fastest way to burn fat, calculate your calorie needs based on your body weight and activity levels, and try to keep within the limits prescribed to see a drop in fat percentage of your body.

2. Eat more protein

Protein requires more calories to digest than carbs. Also, proteins make you feel full over a longer period of time. Carbs are digested faster and they enter the blood stream quickly as glucose, leaving you hungry sooner.

You tend to consume more calories to get the same level of satisfaction when you eat a diet rich in carbs. That’s one of the fastest ways to burn fat.

3. Get off your backside

For every hour you spend sitting, get up and walk around for at least 5 minutes. Do all your exercises standing up. This burns off more calories than when you do them sitting down. It’s the effective, fastest way to burn fat.

Take up any physical exercise that comes your way. Yard work is an effective way to lose belly fat. Get your lawn into shape using the old fashioned lawn mowers. Walk your dog, trim the trees, and wash your windows.

There are dozens of tasks around the house which can be easily done while burning off huge amounts of calories. Combining these together can be the fastest way to lose belly fat.

4. Take the stairs

Skip the elevator and take the stairs. When climbing stairs, take two steps at a time. These large strides force your body to work harder increasing the fat loss. And over time, this extra exercise alone will help you lose belly fat fast.

5. Increase intensity of exercise

Every day, do something a little more intensely than the previous day. Walk a little faster, run or swim a little harder. That will help you discover how to get rid of belly fat fast.

Try to break your previous records every day. The more intensely you workout, the more calories you’ll burn off, making your fitter, and it’s how to lose belly fat fast without starving yourself to frustration.

The larger fringe benefit is that your belly shrinks too, and you’ll discover that this is the fastest way to burn fat.

6. Choose smaller plates

Eat from smaller plates when you are eating out, or at a buffet lunch. This way, even if you want to, you can not put too much food on your plate. The size of the plate restricts your calorie intake.

At home, serve yourself just the amount you want to eat and store the rest of the food in containers and put it away in the fridge or the pantry.

This way you will not eat more than necessary, even if you feel like it and it will help you figure out how to lose belly fat in a week.

7. Core strengthening exercises

Use your body weight to your advantage by doing squats, planks, push ups and other core tightening exercises. They are the most effective ways to lose belly fat fast and shed unwanted weight from other parts of your body, making it one of the effective methods on how to lose belly fat fast.

(For more detailed workouts designed to lose inner thigh fat, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read our review here)

8. Don’t skip meals

There is no way you will lose weight by skipping meals. That’s not how to get rid of belly fat fast effectively.

Avoiding a meal sends the wrong signals to your body, which now thinks that there is less food available. So it starts hoarding the calories in the form of fat, slowing down your metabolism to the bare minimum. Unless your metabolic rate is at full flow, burning off all the excess calories, you’ll struggle to lose belly fat fast.

These are just a few ways to effectively combat belly fat and also how to lose belly fat fast. Integrated into a complete fat loss system, they can work in almost any case to achieve excellent results over time. Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).

It’s useful to answer the question, “How to lose belly fat in a week or two?” It reveals little known ways to reduce thigh fat and belly fat – making this the fastest way to burn fat.

Which Is The Best Way To Burn Fat?

There are many theories talking about the best ways to burn fat. For example, some books will advocate for starving as an effective technique for losing unwanted fat. Others will recommend using weight loss pills to burn fat.

Generally, the options related to this niche are unlimited and that makes it a complex affair for that individual who wants to lose excessive fat.

So, what’s the best way to burn fat?

Is there a standard method that can work for all individuals regardless of their genetic make-up?

Here are 5 standard ways to burn fat, and research shows that they actually work to bring the desired results:

Method 1

If you don’t want to use pills, the best way to get rid of fat is through running. That’s what most people don’t want to hear.

Apparently, there’s no alternative to getting slimmer and fitter the easy way.

If you have a treadmill at home, you can use it to burn more calories each day. Practicing on the treadmill for a few minutes everyday won’t cost you.

And if you live in the country side, you can do some cross country jogging in the evenings, especially uphill running which burns fat like nothing else.

Method 2

The best way to burn fat if you’re not into running is by getting a rope and skipping those calories out of your muscles. A good rope shouldn’t be costly.

Furthermore, skipping is convenient because you’ll only spend not more than 20 minutes every single day, then you’re free to do whatever else you want to do. It’s the surest way to get rid of fat, and most boxers use it too. So you shouldn’t be out of track with this one.

Method 3

Determine how much fat you want to burn. Research shows that it takes 3,500 calories to burn a pound of fat. If you multiply your current weight in pounds by 13, you’ll know how much calories you need in order to maintain your current physique.

In fact this is the easiest way to lose fat. You only need to play around with the numbers to find out how many calories you need every day to lose fat.

Method 4

You need to make adjustments to your diet. Steer clear of junkies which have lots of fats and calorie content. Instead, concentrate on fat-burning foods which suppress your appetite and increase the rate of your metabolism.

The best way to burn fat easily is to find a method that works for you with minimal effort. For example, you may need to incorporate acai berries into your meal plan. These are known for suppressing appetite and speeding up metabolism.

Method 5

You’ll need to cut back on the fat you consume everyday. If you normally use a fool spoon of fat, you’ll start using half of that. Spread butter and margarine thinly.

Start taking low-fat milk, cut the visible fatty parts on raw meat before cooking, and don’t eat the skin. That way, you’ll have reduced your fat intake by half.

You might need to experiment with the 5 methods above until you find one that works for you. Don’t choose a weight loss technique just because it worked for a friend.

Lose Weight Naturally. An Unusual Guide To Rapid Fat Loss That’s Easy, Effective & Safe

Fish Oil Supplements – All You Need To Know

In a crowded and competitive market for fish oil supplements there are many claimants for the title of “best choice”. Instead of getting into that debate, let’s take a look at the various choices available out there, and list the benefits and drawbacks of each, so that you can draw your own conclusions.

Fish oil is a nutrient that plays an important role in our health. However if you do not eat any kind of sea food, omega-3 fish oil supplements can be consumed for the same benefits. Before buying any fish oil supplement, you must check if the product is 100 percent natural and whether the following fish have been used to make it – salmon, tuna or sardines.

For your convenience, let’s look at some of the popular fish oil supplements you can choose from in the market.

Omega-3 Salmon Oil Plus

This is one of the widely popular supplements as it is acquired from salmon which has one of the richest quantities of fish oils and omega-3 fatty acids. This supplement is also scanned for more than 160 different chemicals and uses only nutritional portions of fish oil while leaving out parts that are unhealthy. It is all natural, has no fillers and is easily available in stores as well as on the Internet.

Nature Made Omega-3 Fish Oil

Nature Made is one of the other good fish oil supplements that uses only wild fish oils that help in cutting down pesticides and chemicals that are often an issue with captive fish. This fish oil is purified through a process known as molecular distillation and the final product is completely free of all toxins and other chemicals.

Priced competitively, Nature Made is quite popular with people who are looking for an extra dose of omega-3 fatty acids in their diet. You can avail of different doses and different fish oils while picking this one at the nearest grocery store.

Nature’s Bounty Fish Oil

This fish oil supplement contains DHA and EPA and is very reputed in the vitamin and supplement markets. Available in a number of doses and formulations, you can pick this fish oil along with other vitamins or in its purest state. All of its ingredients are natural and the product has no added chemicals or toxins. The price of the supplement depends on the size and strength of the bottle. Nature’s Bounty offers purified and distilled fish oils to make sure you get the necessary nutrients only.

Nordic Naturals Fish Oil

This counts as another trusted fish oil supplement available in the market. It is completely natural and while some versions are available as pure fish oil, others have nutritional supplements. If you do not like the smell and taste of fish oil supplements, you can also choose a flavored version from Nordic Naturals. It is recommended for senior health, prenatal care and also those who just need a fish oil supplement in their diet.

Regardless of what brand of fish oil you eventually choose, there are certain factors that should guide your decision. They are summarized in a short report which you can access for free – click here

The Biggest Benefit of Fish Oil Supplement

It is well known that fish oil reduces inflammations and checks digestion but a lot of people do not know that these supplements can also help increase bone density, burn fat and stimulate brain functions. There are several benefits of fish oil supplement. Let’s take a look at some of the health benefits that omega-3 fatty acids have to offer.

Improve bone health

This is one of the many benefits of fish oil supplement. Everyone talks about vitamin D, calcium and magnesium when it comes to improving bone density but little is known about the role that omega-3 fatty acids play in improving their condition.

Fish oil is known to significantly reduce the symptoms and sings of osteoarthritis. If you have a joint pain of any sort, you can reduce the problem by as much as fifty percent by ingesting a certain dosage of fish oil regularly.

Slow down the process of aging

Fish oil plays a pivotal role in lengthening telomere which is the DNA located at the end of the chromosomes. With age, telomeres start to shorten but consuming fish oil that is rich in omega-3 fatty acids can help to slow down this process and make you look younger for a longer period.

Since fish oil also reduces the risk of heart disorders, cancer and other diseases, it is less likely that you would be victim to any of these conditions at a young age. All you have to do is eat fatty fish only twice a week.

Improve fat burning

Exercise routines have shown to be more effective when the person ingests adequate fish oil supplements. This is another benefit of fish oil supplement. Since DHA found in fish oil sensitizes insulin and EPA offers anti-inflammatory benefits, consuming both in significant amounts can help one burn fat faster.

Improve memory and brain functions

Research studies have shown fish oil supplements to improve cognitive functioning – namely thinking and memory. Omega-3 deficiency can cause one’s brain to age sooner and also lose some important functions like its ability to think and remember but sufficient intake of the same will keep such problems at bay.

Preserve lean muscle

This is another one of the many benefits of fish oil supplement. Cancer patients who undergo chemotherapy often witness muscle loss. However adding fish oil to the diet can prevent this from happening.

In fact, muscles are important since they are metabolically active even when you are asleep, helping to burn calories and fat round the clock. So consume enough omega-3 fatty acids to make sure they are in good condition.

Magical Health Benefits of Omega 3 Fish Oil Suppliments

There’s a very long list of nearly magical benefits that stem from taking fish oil suppliments, most related to their anti-inflammatory activity and high Omega 3 fatty acid content.

This list includes:

protection from colon, prostate and breast cancer
depression and bipolar disorders
asthma
menstrual cramps
multiple sclerosis and Alzheimer’s disease
rheumatoid arthritis
high triglyceride control
prevent heart disease

One study published in August 2000 in the American Journal of Clinical Nutrition on post-menopausal women monitored their fish oil intake and found that those who ate more of the omega 3 rich oil had 25% less risk of developing heart disease than those taking a placebo.

Omega 3’s role could be absolutely life-saving!

In a report in the medical journal, JAMA, 20,000 men were followed for 11 years and found that those who ate fish one or more times a week had a 50% reduced risk of sudden death from a heart attack – over the following 10 year period!

A Dutch trial involving over 550 men focused on the benefit of fish oil for preventing stroke, and reported a whopping 51% reduction from normally expected stroke statistics from those who got adequate omega 3 in their diet.

Fish oil is the best source of critical long-chain omega fatty acids like DHA and EPA, yet fresh fish are most likely to be contaminated with PCBs, DDT and dioxin, along with heavy metals like mercury. Investigators of a study linking fish consumption to breast cancer warned “Fish is not merely a source of omega 3 fatty acids, but also of methyl mercury.”

That’s why fish oil supplements are so attractive as a healthy and safe option to enjoy all the benefits of omega 3 intake. Make sure that the brand you pick uses oil from fish caught in the cleanest and coldest waters, preferably those far from commercial shipping lines. They are the ones at least risk of water contamination by industrial waste.

Molecular distillation makes fish oil capsules even safer by removing any mercury or other heavy metals, dioxins, PCBs and other contaminants, leaving pure, non-toxic fish oil that confers all health benefits on you.

If you’d like to learn more about the fish oil supplements I personally take daily, please drop by this website today.

Understanding Fish Oil Vitamin Supplements

Vitamins are good for your health. So is fish oil, which is loaded with the nutritious omega 3 fatty acids. And this is, very likely, the reason for thinking about fish oil as vitamins.

Actually, it is NOT a vitamin.

Vitamins are substances that are found naturally in trace amounts in various foodstuffs, their presence in the body being essential for certain functions to be carried out effectively. Fish oil, on the contrary, is a dietary supplement that adds to the regular diet based sources of omega 3s.

There are many benefits to getting an adequate daily supply of omega 3 fatty acids. Meeting your daily requirements of omega 3 is indeed crucial to optimum physical and mental health.

Omega 3 fats, the kind you see in good fish oil, has been shown to reverse heart disease, boost immune function, fight degenerative disease, help increase fertility, improve mental health and promote healthy skin.

In the olden days, people got omega 3 in sufficient quantity from eating a variety of wild plants or from wild game. But with modern day nutritional habits, and with meats and dairy products containing greatly reduced levels of omega 3 fatty acids, this is no longer true.

The population in our modern industrialized world is woefully deficient in omega 3 fats, a critical nutrient for health and wellness. The dietary availability of omega 3 fatty acids has declined in the USA today to barely 20% of what it used to be a century ago.

That is the reason why fish oil supplements rich in omega 3 fats are so essential to your health and longevity. Omega 3 is plentiful in linseed and linseed oil, fatty wild fish like salmon, herring, mackerel and sardines and in lesser amounts in walnuts, hemp seeds, green leafy vegetables and soya oil.

Fish oil is the best source of critical long-chain omega fatty acids like DHA and EPA. Considering all the risks of contamination, the best option today is to take fish oil capsules – the modern equivalent of fish oil vitamins.

The world’s top brands get their oil from fish caught in the cleanest and coldest waters far away from industrialized wastes. To make it even safer they practice molecular distillation, a process that removes any mercury or other heavy metals, dioxins, PCBs and other contaminants.

If you’d like to learn more about the best fish oil supplements, check out this free special report – click here.

Fish Oil Supplement for High Blood Pressure

Taking a fish oil supplement regularly carries enormous health benefits for almost everyone. That is the reason why omega 3 fish oil is among the most popular nutritional supplements in the world, with many millions taking it every day.

A sudden increase in the consumption of omega-3 fish oil supplements has been noticed over the past decade.

Dietary fish as well as fish oil supplements are known to offer several health benefits to people, especially those who have some trouble with heart diseases. Omega-3 fish oil consists of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are two essential fatty acids that play a pivotal role in preventing the onset of heart diseases.

According to different studies, a fish oil supplement will lower blood pressure, slow the buildup of plaque in the arteries, reduce triglyceride, reduce the risk of strokes and heart attacks, regularize heart rhythm and lessen the chances of a sudden cardiac arrest.

By keeping the arteries clear and flexible, fish oil ensures that there are no cracks and ruptures in the heart and every person taking such supplements is safe. According to the American Heart Association, the consumption of fatty fish is recommended to all at least twice a week.

Even though different foods can provide you with some amounts of omega-3 fatty acids, a fish oil supplement will help you match the ideal requirement. In fact, for those who are vegetarians or do not like the smell and taste of fish, such supplements are perfect alternatives.

Though it is not absolutely evident what about fish oil benefits the heart, consult a doctor to know the common reasons why such supplements are prescribed to individuals with heart problems. However, fish oil also has some adverse side effects so they may not be prescribed to all. While consulting your doctor, ask if these supplements are right for you and what dosage is recommended.

According to AHA, three grams of fish oil supplements each day is advisable and considered safe. Unless your doctor thinks you need more of the supplement, refrain from a higher dosage. Consuming more than three grams of fish oil might make it difficult for your blood to clot if and when you cut yourself.

Some side effects of fish oil include fishy breath, fishy burps, fishy aftertaste, loose stools, diarrhea and nausea. While an enteric coated fish oil capsule may be the solution to some of your problems, if you do notice any other severe side effects, stop taking the supplement and consult your doctor immediately.

Though fish oil is generally considered to be a safe supplement for omega-3 fatty acids, expert advice is always recommended.

If you do not have access to such advice, the next best alternative is to get well informed about the various factors that govern the choice of a fish oil supplement. Read this short free report that outlines most of them – click here now.

Fish Oil Pills – Why Are They Good For You?

Fish oil pills are a popular formulation for health conscious people who cannot (or choose not to) consume their daily requirement of omega 3 fatty acids in the form of fish or other dietary supplements.

Pills offer a convenient and healthy way to meet your daily requirement of this important vital ingredient. The trick, as always, is knowing which brand of omega 3 fish oil capsules are the best, prepared in the most effective and hygienic manner, and retain potency for the longest duration.

Fish oil pills are obtained from the liver and skin of fish and serve as excellent supplements of omega-3 fatty acids. Omega-3 fatty acids are important nutrients that cannot be produced by the human body and needs to be taken in the form of capsules or soft-gel supplements. EPA and DHA are the two most important omega-3 fatty acids. They reduce hormone-like substances that are known to reduce swellings and carry out other important bodily functions.

Omega-3 fatty acids are necessary for the brain, immune system, eyes, muscles and blood vessels to function healthily. They also play a critical role in the metabolism and transportation of fats as well as in the formation of blood clots.

A deficiency of omega-3 fatty acids can lead to abnormalities in vision, abnormal neurological conditions, failure of the liver and kidneys, malfunction of the immunity system and poor skin conditions.

Fish oil pills help to treat several chronic conditions. They have been found to reduce triglycerides (bad cholesterol) and increase high density lipoproteins (good cholesterol).

Apart from that they decrease blood pressure and reduce the formation of blood clots while stimulating the development of plaque on the walls of the arteries. This lowers the chances of one falling victim to strokes and heart attacks. People who live in Greenland and Alaska consume a lot of omega-3 fatty acids and they have shown to have a lower incidence of strokes, heart attacks and cardiovascular diseases.

Omega-3 fatty acids have also shown to reduce the chances of specific cancer like colon cancer, breast cancer and prostate cancer. Fish oil pills also reduce swellings, stiffness and joint pains for those suffering from rheumatoid arthritis, when prescribed along with the right medication.

According to the American Heart Association, one must eat fish twice or thrice a week to gain from its nutritional benefits. High fat fish like mackerel, salmon, anchovy, bluefish, sardine, herring and lake trout carry one gram of omega-3 fatty acids per three ounce serving.

Though the benefits of fish oil pills are inconclusive, the American Heart Association says that those suffering from coronary artery diseases must have a healthy intake of omega-3 fatty acid supplements.

However the pills do lack other nutrients like selenium, protein and iodide that are present in fish so nothing replaces the benefits of eating fish during mealtime. Fish oil supplements must be consumed under the supervision of a medical professional as there are several side effects that might not work in your favor.

In a short report that we have made available to our readers at no cost, you’ll find highlights of the various factors that govern your choice of the best fish oil supplement. Take a look at it – click here.

The Advantages of Fish Oil Products

Many scientific investigations have established that fish oil products including fish oil pills and capsules offer a broad variety of health benefits. The popularity of these products is increasing and there are different types that are available in the market.

Fish oil is a rich source of the omega III fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The omega III contained in fish oil is healthier than other types of omega III which are found in flaxseeds, walnuts, and so on.

Omega III fatty acids contained in fish oil possess many clinically established health advantages. Fish oil is regarded as brain food; also consuming it regularly improves concentration and memory. Research conducted in different countries like Australia and the United Kingdom have shown that fish oil has a positive effect on the learning abilities of toddlers.

It is also beneficial for children who are suffering from dyslexia, ADHD/ADD. It greatly improves their reading skills and learning grasping. Additionally, if expectant mothers take fish oil, the kids born have an advantage over their counterparts in kindergarten. Docosahexaenoic acid contained in fish oil products enhances visual acuity in kids.

In addition, fish oil is believed to be helpful in preventing as well as treating various types of cancer. Investigations with volunteer subjects revealed that those who took fish oil had a lower risk of getting sunburned and less susceptible to the dangerous effects of ultra violet rays.

It has long been recognized that fish oil is beneficial to the eyes. Recent investigations have provided evidence that the omega 3 fatty acids contained in fish oil products provide protection against age-linked macular degeneration (AMD). AMD is among the leading causes of age-linked vision loss, as well as dry eye syndrome wherein the lachrymal glands fail to produce sufficient lachrymal fluid or tears.

Over weight individuals who have hypertension, high levels of blood triglycerides and insulin resistance can slim down faster if they combine a good exercise regimen with regular consumption of fish oil products. This is due to the fact that omega-3 EFAs improve the fuel-burning abilities of the cells.

Women who consume omega III rich fishes approximately 2 servings each week can prevent the danger of developing endometrial cancer.

If fish oil is consumed alone or mixed with evening primrose and calcium, it can increase bone density and slow the rate of bone loss. Elderly individuals who have osteoporosis in spine and femur can benefit from it also.

The list of benefits of fish oil products is very long; however speak with your doctor before you start taking fish oil, because it can cause some side effects. Another important factor to consider is your choice of brand. You can learn more about the various elements involved in your decision to pick a particular brand in this short report – read it here now.

What is Enteric Coated Fish Oil?

Enteric coated fish oil is a nutritional supplement that is a rich source of dietary elements like omega-3 fatty acids that can potentially prevent a range of diseases. The enteric coating of these fish oil tablets serves as a barrier against digestive enzymes in the stomach and intestine, and prevents the content from causing fishy-tasting burps and bad breath.

However not all fish oil pills have this coating as some nutritionists are of the opinion that the enteric coating is not an absolute necessity. The main advantage of taking coated pills is that the uncomfortable side effects are avoided.

Fish oil supplements are available with different ingredients and in varying dosages and offer the necessary daily intake of certain fatty acids. Two specific types of fatty acids – namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) constitute enteric coated fish oil supplements. These nutrients are known to reduce swellings in the body and also offer several other health benefits.

Studies have shown that these supplements lessen the chances of cardiovascular diseases by regulating fluctuating cholesterol levels in the body. The growth of malignant cells in the breasts, prostate and colon are prevented by the EPA and DHA present in enteric coated fish oil supplements. Even the brain has shown to benefit from fatty acids as they reduce chances of memory loss and bipolar disorder among other mental health issues.

The Food and Drug Administration is still studying the benefits of consuming enteric coated fish oil though there is enough proof to suggest that the supplement does have many health benefits.

However, FDA does not recommended fish oil supplements as the only treatment for those suffering from different health conditions since they work best when prescribed along with other drugs.

Fish oil supplements can lead to fishy-tasting burps and breath and those who cannot tolerate these repercussions opt for fish oil pills with an enteric coating instead. They are completely safe and not known to cause any trouble in the stomach.

According to the American Heart Association, a daily intake of 500mg of both DHA and EPA are recommended. Thus, those who want to ensure that they are taking in a basic amount of the same opt to consume enteric coated fish oil capsules. Though different pills are supposed to be consumed in different ways, the general rule is that you swallow it with a meal and drink plenty of water to ensure the nutrients are absorbed quickly by your system.

Fish oil supplements do have some side effects that may worsen a condition you are suffering from so remember to consult a physician before you opt for them.

For more information about other factors that make fish oil supplements more effective, read this free special report – click here.

Fat Loss Diet Plans : Not About Diet, But Lifestyle

The best fat loss diet plans result in a personal transformation that completely alters your lifestyle, develops healthy habits and burns off fat while building muscle.

How to lose 10 pounds
Before talking about the best fat loss diet plans, let me emphasize that the stress is on “plans” than on “diet”. In other words, don’t obsess over fat loss diets because most of the popular ones lack in nutritional value, or are so complicated, you won’t stick with them beyond a week or two!

Worse, they are completely ineffective at keeping fat off in the long term.

So let’s focus more on tips, principles and workouts that will become a part of your fat loss diet plans and help you effectively melt away extra fat from your belly, thighs, hips and other areas.

The idea is to give you a simple strategy to eat and exercise to lose fat. That’s it. It doesn’t matter if you’re trying to lose weight for the very first time, or haven’t seen results from a weight loss program you’ve been trying for a while.

Fat Loss Diet Plans Aren’t About Dieting At All

Popular fat loss diet plans focus almost exclusively on what you eat. That really isn’t the point.

What really matters is developing better eating habits. Ones that will alter your lifestyle and way of thinking about food, so that you won’t end up feeling deprived and tortured by your fat loss diet – but see eating healthy as a way of life!

Many fat loss diet plans are based upon poor nutritional concepts. (Of course, there are exceptions like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan“ which is completely scientific and practical, but those are few and far between).

Here’s what typically happens.

* You enthusiastically begin a complicated diet program
* You stick with it, even though it’s tough
* You don’t see the results you expected
* You suffer side-effects of poor nutritional balance
* You give up and return to eating habits that put on extra weight to begin with

To be effective and really burn fat and keep it off, your fat loss diet plan should bring about behavior and attitude changes that turn you into a different person.

That isn’t easy, instant or quick… but it definitely is possible.

What Do Your Comprehensive Fat Loss Diet Plans Change?

The best fat loss plans impact important aspects of your health and lifestyle.

You will:

* make healthy habits a part of your routine
* alter your eating patterns
* improve your activity levels
* dramatically decrease sugar/carbs and fat intake

And what will you eat instead of a high carb diet?

* larger quantities of protein
* modest amounts of complex carbs (that are digested more slowly)
* low fat meals

All of this will be broken down into 5 to 6 small meals spread over your day, rather than being concentrated into 3 large meals.

In addition, you will concentrate on burning off more calories than you consume, which is best done by including aerobic exercises in your daily routine.

It All Begins With Understanding

Low Carb Diet
The success or failure of your fat loss diet plans depend upon how well you understand food and eating, as well as exercise and workouts.

Junk food and processed food is responsible for the modern obesity epidemic, and sadly, most people who consume these empty, unhealthy calories are not even aware of the health hazards and fitness pitfalls they cause.

The purpose of food is to meet your body’s energy and nutrient requirements. That is the primary reason you eat. Not for taste or entertainment or social interaction – though those are nice accessory features of eating.

You need certain quantities of the 3 major groups of food:

* Carbohydrate (or carbs)
* Fat
* Protein

All these macro nutrients have a part to play in keeping you alive, active and healthy.

Protein: You need protein in your diet daily, to maintain the structure of your muscles and other organs. Proteins (and their component amino acids) are like the building blocks of your body.

Carbohydrates: Carbs (especially glucose, which comes from sugar and starch) serve as the fuel for your body, to keep you warm, help you move around, and even think. The thing most people don’t know is that when you eat more carbs than your body needs for these activities, the excess amount is stored as fat!

Fat: There are several different types of fat, both good and bad. Too many unhealthy food items contain ‘bad’ fat (trans-fat, saturated fat). Choosing the right kind of food to eat avoids the problem of bad fat accumulating in your body.

Steps In Your Fat Loss Diet Plans

1200 Calorie Diet Plan

1. Set Fat Loss Goals:

Decide how much fat you want to lose. Determine your body fat percentage. Calculate your calorie needs every day. There are fat loss calculators to help you do this easily.

Once you know how much the difference between your ideal body fat and the actual number is, you’ll realize how much fat you need to get rid of.

2. Plan Your Fat Loss Diet:

Broadly, outline your dietary requirements of macro nutrients. A typical breakup would be:

30-35% Carbs
50% Protein
15-20% Fat

On days you plan an intense workout, your carbohydrate intake should be higher to provide energy for your body to exercise.

3. Pick The Foods To Eat:

Under each category of macro nutrients, make out a list of food items that you can eat. This will help you easily plan meals and choose recipes to cook – without too much thought or anxiety.
Protein Foods:

* Eggs
* Chicken
* Lean red meat
* Fish
* Turkey

Don’t eat processed meat or high-fat dairy products.
Carbohydrate Foods:

* Oatmeal
* Whole grain
* Brown rice
* Corn
* Sweet potato
* Apples
* Bananas
* Beans

Don’t eat pastries, cakes, cookies, white bread or sugary drinks and soda.
Fat Foods:

* Fish
* Cheese (low fat type)
* Olive oil
* Peanut butter
* Nuts

Don’t eat high-fat meats, deep fried food or butter.

4. Make Meal Plans:

There are many fat loss diet plans you can model or copy. It helps if you can draw up plans for the entire week so that you won’t waste any time on it once you start working on your fat loss plan.

The key principle in your meal plan is to limit yourself within your daily calorie requirement. It doesn’t matter if it isn’t exactly the same every day, just so long as you don’t go over the limit.

On days when you will workout, make sure to add a bit of extra energy. A creatine drink or protein milkshake immediately before or after an exercise session can help build muscle and enhance fat loss.

5. Prepare Your Exercise Schedule:

Climb stairs - how to lose fat
An important part of your fat loss diet plans is a workout schedule that combines strength training with aerobic exercise so that you burn off calories while building muscle.

There are several workout routines for fat loss diet plans that you can copy or adapt to suit your needs. Weights training exercises like barbell bench presses, dumbbell flies, deadlifts, squats, crunches and pulldowns can be combined with cardio exercises on alternate days.

For a tailor made meal plan and exercise routine, take a look at Shaun Hadsall’s best-selling 14-day Fat Loss Diet Plans program.

How To Ensure Success With Your Fat Loss Diet Plans

* Make it enjoyable. If you like the workouts, you’re more likely to do them. If you don’t, you’ll just look for a chance to stop!

* Tweak it to your preference. If eating 3 larger meals a day is better for you than 5 or 6 smaller ones, go ahead. There’s no law or rule that says you should be confined to either.

* Adapt recommendations to your tastes. What specific foods you eat matters less than eating only what is on the permitted list. Avoid food that makes you fat!

* It’s okay to take a break. If you find yourself craving a muffin or ice cream, indulge yourself once or twice. Just don’t fall back into bad eating habits.

99% of people who start out to lose fat will not know this – or follow the simple advice. You are an exception… and therefore, you will succeed at losing weight and gaining muscle!

To improve your chances even further, get a detailed course like ’14 Day Rapid Fat Loss Plans’ and let yourself be guided by an expert along your fat loss journey.

Click here to learn more about the 14 day fat loss diet plans