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

Dukan diet menu

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


Is the 48 Hour Crash Diet a Miracle or Hollywood Mirage?

What is this Hollywood Miracle Crash Diet?

It is claimed to be a secret, special formula of natural fruits and essential oils containing vital nutrients and antioxidants. The drink is taken for 48 hours and promises a dramatic weight loss in that time.

If you were to drink nothing but this so called miracle diet formula for 48 hours your scales would almost certainly show a loss of weight, but what is it that has actually been lost?

After all, you can lose weight by having a haircut but that doesn’t help you get into a smaller clothes size.

When talking about a crash diet and weight loss the underlying assumption is that you want to lose pounds of unwanted fat.

You want to change shape but you don’t want to lose muscle and you don’t want to lose water. You need both.

The 48 hour crash diet will not help you to lose body fat. You may be lighter on the scales at the end of the 48 hour period but that is nothing more than a temporary weight loss.

For most people this miracle crash diet will do nothing more than encourage the expulsion of the (approximately) 5 lbs of faecal matter everyone can have lurking in their gut at any one time.

Of course, that is pleasing and, arguably, healthy provided no damage is being done to the gut lining in the process. As soon as normal food is eaten this weight is regained in a very short time – the miracle effect is lost.

Anything that has a diuretic effect on the body (encouraging water loss) will show an apparent weight loss on the scales.

It’s not only the Hollywood Miracle Crash Diet that does this but saunas and many of the ‘slimming’ wraps offered by beauty salons too. This is really a false weight loss as it doesn’t affect fat stored in the body and the weight is regained as soon as fluid levels are restored.

If you are looking for an emergency, temporary solution to shift some bulk from your abdomen this miracle crash diet solution may be something that works for you. It may be that emptying your bowels efficiently allows you to fit into the trousers or skirt you bought for that important interview or date.

Everyone who wants or needs to lose weight seeks the miracle solution. Nobody wants to go without, to cut back or to feel deprived.

The fact is excess weight is carried in the body because too much food has been ingested for the level of activity and calorie burn.

There is no miracle, sadly. To lose weight the number of calories taken into the body has to be less than the number of calories the body needs. This is what real diet programs are all about.

Long term this crash diet is not a real or healthy weight loss product. Despite what the Hollywood name implies there is no miracle and there is no real weight loss.

The 48 hour diet is really nothing more than a laxative. For lasting, safe and effective fat loss, you need a more balanced program or plan.

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Muscle Building Diet How To Keep Fat Away – Forever

It isn’t unusual for bodybuilders to binge eat while on a muscle building diet. The hope is that if they eat a lot, they’ll magically bulk up. It’s possible that might happen, but more likely that they will add fat more than muscle.

A shotgun approach to gain muscle doesn’t work as well as a formal and structured muscle building diet. These diets will help achieve the twin goals of burning off excess fat and building muscle.

A nice benefit is that it will accomplish this faster and more efficiently.

Learn More About 14 Day Rapid Fat Loss Plan now*
14 Day Rapid Fat Loss Reviews

By knowing what food to eat and how much to eat, it is more likely that a bodybuilder will burn off fat and add muscle right from the beginning. An effective muscle building diet must be based on the right kind of muscle building foods.

Here are 4 of the best types:

1. Egg Whites

Egg white is rich in protein. What makes this form of protein more efficient at muscle growth than other vegetable protein is the high biological value. That’s why egg whites are included in most muscle building diets.

The protein in egg white becomes the building block for other, more complex proteins that make up muscle. As an additional benefit, eggs are rich in minerals and vitamins as well.

2. Chicken and Turkey

Lean meats are an excellent source of muscle building proteins. This source of animal protein is of high quality. Lean meat also has less saturated fat, making it healthier to eat even for dieters with medical conditions.

Other forms of animal protein are also acceptable alternatives to chicken and turkey.

3. Fish

Fish is considered to have a higher content of fatty acids, but is still a good choice for muscle building diets. The reason to prefer fish over red meat is the quality of fat.

Omega 3 fatty acids are found in fish oil, and these essential fats are important in helping the synthesis of protein in muscle. For this effect, the ideal types of fish are tuna, salmon and trout.

4. Some types of Carbs

A bodybuilding diet is traditionally considered to be made up of proteins alone. But for a balanced diet, carbs and fats are also necessary. Carbs provide energy to muscles while exercising, and help replenish reserves of glycogen.

Foods rich in carbs like sweet potatoes and oats are helpful in muscle building when consumed just before a workout. Complex carbohydrates that are digested more slowly provide a sustained level of blood sugar which serves as a consistent energy source for muscular activity.

For more ingredients in a muscle building diet, read this report called “What Makes For A Great Muscle Building Diet?” You’ll learn about 2 surprise foods that are excellent for muscle gain.

The best and most sustainable methods weave these 3 concepts into a program that’s easy to follow and fun to participate in.

One of them is Shaun Hadsall’s brilliant “14 Day Rapid Fat Loss Plan”. If you’ve not heard about it before, be sure to check out this detailed review and visit the official website to learn more.

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Why Omega 3 Fatty Acids Are The Healthiest Food In The World

Fat is bad.  That’s a general comment that’s not absolutely correct, because there are “good fats” too.  Like Omega 3 fatty acids.  Two of them, known by their popular acronyms EPA and DHA, are found in some types of fish.  ALA is a plant form of omega 3 fatty acid.  Nuts and seeds are rich sources of ALA.
Omega 3 fatty acids
Fatty acids are necessary for your body to function normally.  In addition, supplements of omega 3 fatty acids can boost your health in many ways.  These forms (ALA, EPA and DHA) are called “essential fatty acids” because they are not manufactured inside your body and must be ingested in your daily diet.

How Do Omega 3 Boost Your Health?

1. Raised levels of triglycerides (unhealthy fat) are brought down by fish oil supplements rich in omega 3.  High blood levels of LDL cholesterol and triglycerides have several health risks including heart disease.  DHA is highly effective in bringing down blood levels of bad fats.
2. Joint problems like rheumatoid arthritis are relieved by omega 3 supplements, relieving pain and stiffness among long-time sufferers.  They work in synergy with anti-inflammatory medicines that are regularly prescribed for arthritis, enhancing their relieving effects as well.
3. The incidence of clinical depression has been found to be lower in communities that have a high intake of food rich in omega 3 fatty acids.  This effect has been confirmed by trials using omega 3 supplements as well.  Fish oil itself acts as an anti-depressant and increases the impact of drugs for this condition.
4. Fetal development is more likely to be normal when omega 3 levels are normal.  DHA is vital for eye and brain development in newborns and infants.
5. Neurological disorders like dementia have been found to be partially alleviated by omega 3 fatty acid supplementation.  Memory loss can be averted or reduced and aging-related changes in the brain are stalled or reversed by fish oil supplements.
6. Attention deficit disorder in children has also been found to be mitigated by fish oil omega-3 supplements, but this association is by no means strong enough to consider it as an effective treatment.
7. Lung conditions like bronchial asthma can be improved by omega-3s because of a general anti-inflammatory effect that lowers the release of chemicals that cause airway narrowing.

Can Omega 3 In Diet Meet Your Daily Requirements?

There are some kinds of food that are rich in omega-3 fatty acids and those cultures which consume enough of them in the course of their regular eating habits can comfortably meet their daily needs through food without requiring supplementation.
Foods rich in omega-3s include herring, mackerel, anchovies, wild salmon, sardines, lake trout and tuna.  If you eat fish rich in omega 3 at least twice or thrice in a week, you will meet your needs.  The only downside to eating so much fish is the likelihood of contamination of the fish by PCB, heavy metals like mercury, and toxins.
ALA is found in plant sources like walnuts, flax seed, canola oil, olive oil and soyabean oil.  When planning your diet to contain enough omega-3, don’t ignore the other caloric and nutrient impact of the foods you eat.  Oils are rich in other saturated fats which are not good for your health.  Nuts contain many calories, and if you eat a lot of them, you could end up gaining too much weight.

How Does Omega 3 Improve Health?

These polyunsaturated fatty acids are necessary for blood clotting and brain cell protection.  In addition, omega-3 protects you against strokes and heart disease.
Anti-cancer effects are being uncovered by recent research and the role of omega 3 fatty acids in inflammatory bowel disease and autoimmune disorders predicts more potential in improving health in the future.
Both forms – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – have health benefits and are fortunately found together in many food sources including fish.  A daily serving of salmon or a tablespoonful of soyabean oil or canola oil in your food will meet your requirements comfortably.

Who Needs Omega 3 Supplements?

It is preferable to get all your omega 3 through your diet.  Plants and foods that are rich in omega-3 also have other nutrients that are good for you.  But those who do not eat fish and can’t take other omega-3 rich foods can ensure a daily intake of these vital ingredients in the form of a supplement.
A capsule that provides 500 mg per day of omega-3 is sufficient in most cases.  Most supplements are made from fish oil but there are vegetarian options also which contain ALA.
Under special circumstances, the daily requirement may be higher.  For example, people who have heart disease or have already had a heart attack may take twice the regular dose of omega-3 supplements.  It is always good to consult your medical practitioner before changing supplement dosage.
Omega 3 fatty acids have so many health advantages that they are justifiably referred to as “Superfoods”.  Ensuring that you get your daily dose of omega 3 in diet or through supplements can transform your health significantly.