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70 pounds down: Tiffany lost 30 more pounds

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Update:  We shared Tiffany‘s journey back in January of this year. At that time she’d lost 40 pounds.  Now, she’s happy to share with us that with healthy eating and exercise she’s lost an additional 30 pounds, for a total of 70 pounds.  Check out what she shared with us about changing her lifestyle…

Tiffany weight loss story

I don’t know if I would call this a Before and After, but I’d rather call my journey a Before and During. I can honestly say that I have been overweight for majority of my life beginning at age 8. I’ve also been told that I carry my “weight well” or that I “don’t look the weight that I am” when in all actuality I was lying to myself the entire time. In 2011, after a long back and fourth of trying out several failed diets, diet pills and exercise regiments, I decided that I wanted to undergo Lap band surgery. Anyone who has contemplated getting any type of weightloss surgery knows that there are several different avenues that you just take before actually being approved for your surgery.

I was at my last step on the approval letter which was being evaluated by a licensed nutritionist for approximately six months. I went into it thinking “Great, I’m almost there.” but not knowing that meeting this nutritionist would ultimately kick off a new weight loss path that would not involve me undergoing weight loss surgery at all.

At my heaviest weight, I was 284 pounds with high blood pressure and on high cholesterol pills with a BMI of 42% (almost half) at 5ft 5in tall. I told myself that day it was time to stop hiding it or telling myself that it’s not that bad and committee to becoming a healthier version of myself. I started my workouts by going to the gym 5 days a week and walking in the treadmill for 30 minutes. As I felt myself getting stronger, I began to do circuit training which involved the treadmill, elliptical and stair stepper with 25 minutes of strength training included.

As far as what I eat, I try to fuel my body with a lot of protein, eat green leaf vegetables and drink plenty of water or only 100% juice. I will occasionally have carbohydrates, but I make sure that I do not overindulge and listen to my body when I am satisfied not full. I track all of my meals and workouts using the MyfitnessPal App.

Today, with the help of my nutritionist and dedication to the gym, I have managed to drop 70 lbs. By far this journey has been the furthest from being easy, but everyday I’m reminded and grateful of not only who I was but whom I’m becoming.

Remember that the “rabbit didn’t win the race, the turtle did” so just because your weight does not immediately come off in the time period that you want it to does not mean that you should quit. This entire journey should not be looked at as a diet but rather a lifestyle change. If you are truly ready to make that commitment to your health then I have no doubt that you will be successful.

Read more about Tiffany’s weight loss journey and see earlier photos…

Tiffany before and after

Andrea lost 85 pounds

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Weight Loss Story of the Day: Andrea lost 85 pounds.  This proud mom of 2 lost the weight by changing her eating habits and embracing regular exercise.  Learn more about her journey…

Andrea before and after

My motivation was and is to be healthy for my 2 boys (ages 6 and 9 years old). I started originally at 265 pounds.  I started losing weight and got to 227 pounds, but I hit a weight loss plateau. I couldn’t get the pounds to budge for 9 months. I changed my eating habits (cut out processed sugar and carbs). I also worked out 3-6 times a week (doing cardio, weights and Zumba classes). I also used Omnitrition products.

I lost 47 more pounds in 62 days by doing all of this and I haven’t looked back! I feel better than ever and I’m keeping the weight off! My original weight loss  goal was 180 lbs. I’m here & my new goal is 145 so that I am at a good BMI & heart healthy weight for my 5’4″ frame. I encourage everyone to find what works for THEM! Everyone has their own path to the same goal of being healthy & happy as themselves!

Instagram: @MissAndrea1983

Andrea weight loss story

Sample Meal Plan – Slow Carb

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slow carb meal plan

Background: The Slow Carb Diet™ was created by Tim Ferriss in his awesome book, “The 4-Hour Body“. I’ve put the information below together to give you some info and show how I would use the plan. Get the book for the full details of how this diet can work for you.

Our super simple meal plan example that adheres to having 4 low carb meals a day with a focus on veggies, beans and lean protein sources (70-80% of your diet).  I would suggest you eat every 3-4 hours and start eating no later than 9am. You will eat like this 6 days a week. Day 7 is your “cheat day” where you will have one cheat meal and cheat snack of your choice.

The Plan below is JUST A SAMPLE, so feel free to modify this plan to your needs.  The main goal is for you to eat low carb, simplify your eating and become more aware of what you are eating.

How much you eat of each food group you eat will be determined by how many calories/nutrients you need to lose weight.  Calories, Protein, Carbs and Fats!

In my opinion, depending on your weight and height, most people who are doing intense exercise regularly, will need 1300-1900 calories. Start by going to calorie calculators at iifym.com, freedieting.com or myfitnesspal.com to determine how many calories you will eat. THIS IS MANDATORY! You need to do your research and create a calorie goal at the start.

You also need to have an idea of how much food you should eat in terms of protein, carbohydrates and fats. If you don’t have some idea of these numbers…how do you really know what you’re eating?  How do you know whether your eating habits are the real issue hindering your weight loss?

Meal 1 – Lean Protein – Vegetables
(Substitution for more carbs: You can have non-instant oatmeal, 1/4 cup walnuts, 1/4 cup almonds or 1 serving of whole grain/no sugar cereal instead or veggies)

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein.  (optional)

Meal 2 – Lean Protein – Vegetables

Meal 3 – Lean Protein – Vegetables/or Beans

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein. (optional)

Meal 4 – Lean Protein – Vegetables/or Beans

If you want to do 3 meals a day and 2 snacks, that’s find too.  Just remove Meal 3.

When to Eat:
For example, you could do 8am – 12pm – 3pm – 6pm or 7am – 11:30am – 4pm -6:30pm.  It’s up to you, depending on your schedule. I find that for most people more than 3 hours without food will cause serious hunger cravings and a serious drop in blood sugar, especially when you are eating limited calories (which I know that some people like to do).  If you can’t have a full meal, have a snack that is 70 to 200 calories.  Don’t go overboard with snacks.  They should fit into your overall calorie/nutrition goals.

How to Use Snacks:

When you put together your meal plan in terms of how many calories you need, use snacks to balance our the equation.  For example, your meals may be approx. 400 calories per meal x 4 meals = 1600.  If your goal calories are 1700 then you may want to have a 100 calorie snack or two 50 calorie snacks.

Lean Protein/Veggies/Beans

Lean Protein – 0 g carbohydrate, 7 g protein, 0-3 g fat, 45 calories per serving.

According to BreastCancer.org, a deck of cards represents a 3-ounce serving of meat or poultry. Similarly, a checkbook is a good representation of a three-ounce portion of fish.  These examples represent 3 lean servings of protein (about 135 -150 calories):

  • 6 egg whites
  • 3/4 cup of cottage cheese
  • 3oz of lamb
  • 3oz of pork tenderloin
  • 3oz of skinless chicken
  • 3oz of canned salmon
  • 3oz of cooked shrimp

Lean protein that is a bit more fatty has 0 g carbohydrate, 7 g protein, 4-7 g fat, 75 calories per serving.

Vegetables –  Non-starchy Veggies contain 25 calories, 2 grams of protein on average (some have more protein) and 5 grams of carbohydrate per serving.  What is a serving?

½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Beans, Peas and Lentils – 15 g carbohydrate, 7 g protein, 0-3 g fat, 125 calories per serving.  Here are some examples of a serving.

Baked beans

1/3 cup

Beans (black, garbanzo, kidney, lima, navy, pinto, white)

1/2 cup

Lentils (brown, green, yellow)

1/2 cup

Peas (black-eyed, split)

1/2 cup

Refried beans, canned

1/2 cup

Whether you are having 3 servings of protein per meal or 2 servings of beans…that has to be determined by what your calorie and nutrient goals are.

YOUR TASKS

  1. Visit freedieting.com, iifym.com or myfitnesspal.com and determine how many calories you will be eating.  You also need to know how much you plan to eat in term of protein, carbs and fats.
  2. Divide up how many servings of what foods you need to reach your calories goals.  How many servings of protein and veggies do you need to reach 400 calories per meal?  What can you have for a 100 calorie snack that will fit into your calorie/nutrient goals.
  3. Create a list of 10 breakfasts, 10 lunches and 10 dinners that you would like.  Go online and search for low-carb, paleo and carb cycling recipes for ideas.

Tip: Focus on simple, straight forward meals that are easy to prepare.  Don’t use too much sodium or and keep track of any oils or butter used.  All calories count, including what you drink.

Note on the suggested calories: Many people have asked for for a 1200 plan but, I actually think that 1200 is way too low for most people and in the long term you can cause damage to your metabolism. Depending on your height, activity level and current weight, I would suggest that you add 300-600 more calories to that 1200 in the form of healthy, natural snacks between meals (fruit and veggies preferred) because for most people who are exercising 1200 alone is too low.

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

More than Weight Loss: Zhivi Tranformed Her Body

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Today’s Weight Loss Story of the Day is a little different. Zhivi didn’t just lose weight, she transformed her body.  She lost 22 pounds and then put on muscle to sculpt her body the way she wanted it. Now, she is inspiring others to get healthy.  Here is what she shared with us about what she did to change her life.

zhivi body transformation

When I decided to started to come back to fitness, in December of 2012, I weighed 149 pounds and everyone told me I didn’t need to lose weight. That was nice of them to say, but my journey was really never about losing weight. It was about getting my stomach to look like it did when I was 27 years old. I had a photograph of myself when I was 27 and I told Tiffany Rothe [amazing Black fitness expert] when I joined the Inner Circle FitClub that this is what I want my stomach to look like. She told me that it would look better than what was in the picture. I believed her. So, I started my journey by following the workouts and eating plan to a T. I was determined to put in the time and commitment to get the results I wanted.

I started taking pictures of myself every four weeks so I could see my progress. This was the first time in my life I wore a bikini and let other people see me in it. I trusted the ladies in the Inner Circle, so I posted the pictures and shared them with the members. I would wear the same bikini for months. One day, Tiffany and one of the other ladies of the Inner Circle told me it was time for a new bikini because the one had been taking pictures in was too big. I did not notice bathing suit had gotten too big. I purchased more swimming suits to take picture in. The summer of 2013 was the first time I wore a bikini in public. The experience was a little awkward, but I did it.

ZhiviThis journey for me was filled with ups and down. My husband, co-workers, friends told me I was losing too much weight and wanted me to stop. I kept going because I have to live with this body and I wanted it to look a certain way. I kept working out and following the food plan that was given to me and no matter what anyone said I was going to keep going until I thought I was too small. The food plan given to me consisted of, eating a lot of raw and steamed vegetables. My carbs consisted of oatmeal, brown rice and sometimes red skinned potatoes. I love black beans now and eat them also. The only drinks I have are water, almond milk and lemon water. All of my meat (turkey, chicken breast and fish) is baked. I also eat 5 times a day. I eat three meals and two snacks.

Once I hit 127 lbs. (57.60 kilos) that was too small for me. I began the process of gaining weight back, but not by eating unhealthy foods. I planned to build muscle instead. Now, I am up to 136-138 pounds. I am fine with this weight. I don’t mind going up in weight as long as it is not from fat. Not only do I track my weight, but more important is that I track my body fat percentage. I am at 20.2 % body fat. It took me 3 months to transform my body. I have accomplished much more than I have ever thought I would on this healthy lifestyle journey. Although this journey started out about getting my stomach down, I now have a women’s fitness specialist and fitness nutrition specialist certificate. I learned that I love to motivate individuals on their healthy lifestyle journey. At some points on this journey, we all need someone to motivate and encourage us to keep going.

I ran my first half marathon in November 2013. This is something I have never thought I would do, nor had I ever planned on running a half marathon, but I decided to challenge myself. I ran the half marathon in 2:18 with minimal training. I could have done much better if I trained for the race. I have done personal training and radio interviews. I’ve learned the importance of living this lifestyle in front of others. We never know who is watching us and who will decide to change their lifestyle because of us. One of the best feelings in the world is when someone tells you, “Because of you, I have decided to eat healthy and lose some weight.” You never know where this journey is going to take you, but as long as you continue on it through the ups and downs, good and bad times, you will accomplish what you have set out to do. Remember, living a healthy lifestyle is something you do for the rest of your life; it is not a diet. You don’t start living a healthy lifestyle today and complete it once you reach your goals. Once you reach your goals, you have to continue to do what you are doing to maintain your goal weight. If you don’t, the weight will begin to creep back on and usually you gain more than what you started with. Encouraging others is what keep me motivated and keeps me working out and eating healthy.

Check her our online: leadingbyexample.us and Facebook Group

Madelyn lost 47 pounds

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Weight Loss Story of the Day: Madelyn lost 47 pounds.  This determined young lady decided to stop putting of the long term goal of losing weight.  In 7 months, she has been able to transform her body with healthy eating and lots of exercise.  Check out her story and before and after photos.

Madelyn weight loss

Hello, My name is Madelyn J. I started my weight loss journey back in November of 2013. My motivation came from my decision to join Peace Corps and also it was a goal of mine I kept putting off. I knew if I was moving to a new country to serve as a peace corps volunteer I would need to be at a healthy weight and my recruiter also stressed that to me. Obesity is a disease and my BMI considered me right at the Obese range. I started at 190 lbs. I am 5’6 and 23 years old, there is no reason I should not have been living a healthy lifestyle. My eating habits changed drastically. I ate out all the time and never cared what I was putting into my body. I started drinking at least a gallon of water a day and cutting white carbs. I upped my fruits and veggie intake and cut out pork and beef. I started eating breakfast everyday and taking multi vitamins. I began to meal prep my meals for the week and cut my eating out to one day a week.

My workouts were tough at first, but I had family and friends by my side supporting me with my journey. I joined Planet Fitness and began working out 5 days a week for 2 hours. I would do an hour of cardio (running/jogging outside, elliptical, treadmill) and an hour of weight training (this included arms, legs, and ab workouts). I didn’t see results quick, but I realized it didn’t take me a month to put on the weight so I wouldn’t lose it that quickly either.

My starting weight was 190lbs and I am currently 143 lbs today. My goal weight is 137 then I will just be focusing on toning. My current transformation has taken me 7 months, but i’m not completely finished. I feel better now than I have in years. Remember it is a lifestyle change and not just some fad diet. You have to commit and stay consistent and you WILL see result. I did it my way without any pills, shakes, or waist trainer. Nothing against people who use these methods, but I get asked that question a lot. It wasn’t easy, but it surely was worth it. My advice is no one can make the change but you. Stop putting off what you can do today.. Simple changes can make a difference! Join a gym, get a workout partner, watch what you eat and you will see those pounds start disappearing in no time!

Madelyn weight loss
Madelyn before and after photos

Weight Loss Story of the Day: Britany lost 30 pounds

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Weight Loss Story of the Day: Britany lost 30.6 pounds.  She was motivated by seeing the health issues that her family members suffered from.  She has changed her eating habits and embraced regular exercise.  Here is her story:

Britany weight loss

Weight loss story: I started my journey in November 2013. I first started out by cutting out carbs for two weeks. During that two weeks, I lost a total of 8 lbs. Then sickness hit. I gained all the weight back except about 3 lbs. In January of 2014, my job started a weight loss wars challenge. I started working out like crazy but wasn’t getting any results like I wanted. Trainers I know explained that I wasn’t fueling my body properly and my body was storing fat. So with that advice, I revamped my eating habits. I started out by measuring out my food (including more protein) and including more fruits and veggies in my diet. Now, I eat 6 small meals a day. I stopped drinking juice and soda (although to get a sip every blue moon). I drink water and unsweet tea. I didn’t cut out all bad foods so when I want something bad, I’ll eat half instead of the whole plate. My workouts consist of Zumba, boxing, jogging/walking, spin, and bootcamp. My starting weight was 211.1 pounds and my current weight is 180.5 pounds (height: 5’6″). I still want to lose 15 more lbs to reach my goal weight of 165.

My motivation was seeing all the health related issues my family has such as diabetes, heart disease, high blood pressure, high cholesterol, and arthritis. Seeing what they have been going through, I decided to not allow those issues come into my life if I could do something to prevent it. My advice to those who are starting their journey is to continue pushing yourself. Rome wasn’t built in a day so please don’t give up when it seems like you’re not making progress. Find others who want the same as you and you will continue being motivated and encouraged. Enclosed are my pictures from June of last year to July of this year.

Instagram: @britsuttles

Britany before and after photos

Diet Review – The One One One Diet

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“The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss”

one one one dietThere’s no way around it, diets are confusing. Having to remember what you can and cannot eat on a certain time and day of the week can be just too frustrating for people to overcome and they simply give up on the plan altogether. Either that or the confusion on what foods to eats leads to a lack of results that is just as sabotaging. Luckily there is a diet that aims to simplify the whole process known as the One One One Diet.

The premise of the One One One Diet is pretty simple, just eat one protein, one carb, and one fat at every meal. Of course it will take some research and investigating on new ways to get that carb, fat, and protein in your diet but the simplicity of the plan has people who have spent years calculating calories and points jumping for joy (another good form of exercise by the way.)

One One One Diet Background

The 1-1-1 was developed by Rania Batanyeh, a nutritionist and wellness coach who has had the plan in play for over 12 years and 800+ clients. She developed the routine as a starting point for frustrated dieters who had grown painfully familiar with the confusing nature of nutrition and health. The diet isn’t going to lose a client pounds by the dozen but it serves as a great training method to start eating more healthy overall – and thus lose a few pounds while doing so.

Diet Specifics 

Fad diets or short term weight loss plans usually fail because the user loses interest or despises having to give up their favorite meals. What the 1-1-1 diet aims to do is give the person a foundation for healthy eating that they can use for life. No food is off limits as long as the user enacts portion control and sticks to the one protein, one carb, one fat designation. The example given by Batayneh is that a person is free to act on their cravings as long as they stick to the plan. Pizza for instance is in play because it contains a carb (crust), a protein (sausage) and a fat (cheese). Likewise roast beef (protein), mashed potatoes (carbs), and gravy (fat) are a perfect staple for the 1:1:1 diet.

Here’s How it Works

The reason for 1 protein, 1 carb, and 1 fat at each sitting is to achieve balance in your body. The food we eat can affect how a body responds with hormones and thus alter insulin production. What the 1:1:1 diet aims to infuse is a perfect balance of carbs, fats, and protein to put the body in its pre-programmed optimum metabolic state. The plan works to lose weight by being as efficient as possible, therefore if you eat only 1600 calories a day balanced between proteins, carbs, and fats you’ll alter your body’s chemistry as well as lose weight from less food intake.

Benefits and Drawbacks of the 1:1:1 Diet

One of the main benefits of the One One One Diet is its simplicity. Once you learn the basics of what foods contain protein, fat, and carbs you can do a quick inventory at your supper table to make sure your meal is well balanced. The 1:1:1 is a rare diet in the sense that it makes you add food to your meal so that you’re following the rules of the plan.

One negative aspect of the One One One Diet is that it’s not exactly groundbreaking. Eating meals balanced in protein, carbs, and fat should be what every person strives to do. Another thing that the diet tells you to do is eat 5 small meals a day which has been a recommended way to improve your metabolism for years and years (especially among athletes and bodybuilders). They also say that for maximum effectiveness it’s best to limit calories overall and to include a moderate workout routine – not exactly an earth shattering revelation.

The thing I take most issue with is the assumption that people won’t just overindulge.  You can eat a carb, protein and a fat at each meal that is full of processed sugar, processed carbs, fatty meats, dyes, chemicals, additives, etc and not be healthy.  Many people may ignore the calorie suggestions and portion control rules but think that they will still lose weight.

Still, the plan contains 75 different balanced recipes with many more available on Pinterest and other social media sites. You can find a used book online for $10 and it might be worth a shot at least for an interesting read on how balance helps lower cholesterol and blood pressure, increases energy, and improves overall wellness.

Learn from Bodybuilders: What are Macros and How Can They Help You Lose Weight?

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gandhi quote

What are Macronutrients?

Macronutrients are the essential energy sources the body needs to burn fat and build muscle. The macros refer to protein, fat and carbohydrates. You need all three to provide the body with the right fuel to function in a healthy manner. While many diets focus on fat burning, bodybuilders know that the best way to burn fat is to also build muscle because it engages the natural cycle of fuel intake, energy consumption, repair and growth that is necessary to a lean, strong and healthy body. Each of the macronutrients provides a specific set of nutrients needed for different aspects of the process. Fat is as important as carbohydrates but protein is most important of all in the world of bodybuilding.

How much should you have each day?

Here are some general guidelines. Remember, none of these ratios are set in stone. These are just general suggestions. You’ll have to figure out what works for your metabolism, you level of exercise, etc:

The basic macronutrient diet is calculated in percent of total calories taken in per day. If you are looking for bodybuilding results you want to make sure that 40 to 60 percent of your calories are carbs, 30-50 percent is protein and 15 to 30 percent is fat. For weight loss, the ratios might be different. You want 40 to 50 percent of your calories to be from protein, 30 to 40 percent from fat and 20 to 40 percent from carbohydrates. There is a lot of guidance online to help you figure out the right ratios for you. There is a well known site that has a detailed calculator, If It Fits You Macros (iifym.com). You can also track macros with My Fitness Pal.

There are 9 calories in each gram of fat. There are 4 calories in each gram of protein or carbs.

Example: You are eating 1500 calories per day and you want to eat 40% protein, 35% carbs and 25% fat.

  • 1500 x .40 = 600 calories = 150 grams of protein
  • 1500 x. 35 = 525 calories = 131.5 grams of carbohydrates
  • 1500 x .25 = 375 calories = 41.66 grams of fat

When you are in the lower range in terms of carbs, you could cycle the amounts you eat. With cycling, you would be strict about it for two or three weeks and then change your macros to add more carbs for a few days to prevent your body from getting used to the pattern. There are a couple of ways you can carb cycle (more info on that).

How do you keep track of them?

Macronutrient diets use the weight of specific food with known fat, carbohydrate and protein content to make sure that your body is getting what it needs to maximize the fat burning and muscle building process. It can take some time to learn and you have to use a food scale and food journal to do it correctly. You also have to have a list of the macronutrient content of foods in grams that you can consult as you build your meals.

What does a macro based diet do for you?

Bodybuilders know that the problem with food is that we rarely understand what it is we are eating. Learning how to provide yourself with a macro based diet means you are learning the reality of what you eat. People on the Paleo Diet may consume to much fat, Atkins follower may lose all the carbohydrates – by following a macro diet bodybuilders bring their food intake into balance with what their bodies needs to maximize fat loss while building healthy muscle. Macro dieting doesn’t have to make you big. It is usually done as a part of the cutting cycle for bodybuilders and weightlifters use it to increase strength and resiliency. Macros focus on the energy calories of foods, not necessarily the nutrition content so you have to keep a close eye on your diet to make sure you are getting in the right amounts of vitamins and minerals to support healthy functioning.  It requires a lot of research and tracking, so it’s not for everyone.  You have to constantly monitor your results and change your food intake to find the right percentages for you.  There is no one size fits all plan.

Who shouldn’t bother with macros?

Macro dieting is not for everyone and in certain instance, it can be negative. If you have a history of extreme dieting or have battled an eating disorder then this is not the plan of action for you. Macro tracking require a close focus to be kept on food amounts that can trigger prior restrictive behaviors. Also, if you are just starting out on a weight loss and an exercise program then following a macro diet may not make sense or could be too hard to follow. For many people, the main benefit of macro diets are that they can get you past plateaus once you are close enough to your goal you can taste it.

You should ask your doctor before starting any type of diet plan and get guidance on what would work best for you.

5 Weight Loss Tips for Diabetics

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diabetesIf you are diabetic, or have been told that you are pre-diabetic then you need to make some changes to your lifestyle to lose weight and keep it off. The most powerful tools a diabetic has to keeping their health is to manage their weight and eating healthy. The first few months are awkward as you will have to pay more attention to what you eat than usual, but once you get into the swing of things, it is easy to do. Here are 5 weight loss tips for diabetics that can work, and will help everyone else too.

Tip #1 – Know the Glycemic Index of your food

If they gave every person a class called “Diabetes 101” the first lesson in it would be what the glycemic index of food really is. Just about everyone who has heard of diabetes knows that they should avoid foods with added sugars, but a lot of foods transform into sugars when the body metabolizes them. The glycemic index lets you know which foods you wouldn’t think would cause a problem you should avoid. While you want to eat carbohydrates and starches, some foods (like potatoes) will have more than others that will create too much glucose in your body, while some starches (like apples) will have much less. One thing you should know about the glycemic index is that the lists rarely include foods with a zero rating. This is why you won’t find the protein foods like chicken and tofu listed. This doesn’t mean you should avoid them, just that they are not on the list.

Tip #2 – Don’t skip breakfast

Don’t listen to whatever diet guru of the day is saying, every nutritionist and medical doctor will tell you that your mother was right and breakfast is the most important meal of the day. The reason for this is your body has managed to run through its food stores during the night and by not eating first thing, you aren’t providing it with energy to begin the day. The logic does not follow that not eating breakfast will help you lose weight; in fact the reverse will happen. Your body will change into starvation mode because it will have been too long without a fresh supply of food and it will hoard nutrients as fat instead. By eating breakfast you are reassuring your metabolic system that everything is alright, as you change the rest of your diet, this will then allow it to process food better and it will result in weight loss.

Tip #3 – Cook your food so you know what’s in it

The only way to know what is in your food is to cook it yourself. Sadly, the FDA does not require all ingredients to be listed on prepared food products that would be important for a diabetic to know about. Even worse, you really have no idea what is cooked into the “home cooked” restaurant meal you love. Many restaurants add different starches and just plain sugar to all of their dishes to enhance their flavor. This doesn’t mean that dining out is off the menu, but that is should be something you do as a special treat. You will lose more weight when you cook your food yourself because you will be in control.

Tip #4 – Eat healthy carbs in moderation

Carbohydrates are not the enemy; in fact they are a very important source of energy for your body. They are also the key element to producing the specific type of glucose that your brain needs to function clearly. Not all carbohydrates are created equal thought. You want to choose carbohydrates that score low on the glycemic index and eat them in moderation. They should be a part of your daily diet, but never a daily meal.

Tip # 5 – Don’t fall for fad diet products

Lastly, don’t even read or buy or try whatever is the latest fad diet that promises to fix everything for you in just 3 weeks. Many of these diet products are jam packed with added sugars and other ingredients that could send your blood sugar levels out of control. If you want to try a small experiment – go to your store and read the nutrition label on the meal replacement shake mixes, many of them have over 68 grams of sugar per serving, which is the equivalent to about 5 candy bars. Don’t believe the latest fad diet just because it features raw fruits and vegetables, often these are well intentioned but as a diabetic you still have to factor in fruit sugars in terms of your sugar intake. The juicing craze, for example, may not be the best thing for a diabetic. When you juice fruits you remove the fiber from the fruit skin which help slow the affect of the sugars in your body. Smoothies would be a better choice, but you still have to now what you’re doing in terms of sugar intake.

What You Should Eat & When You Should Eat to Lose Pounds

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timing eating weight lossThe body has a rhythm to its metabolism that is circadian, that means it follows the daylight cycle. Your metabolism doesn’t just turn on to a set speed when you eat or exercise. Depending on what time of day it is the metabolism will act slower or faster naturally (for most people, that is. Health issues can affect this cycle). This is why learning what to eat and when you should eat it to get the most from your diet is essential. As science discovers more about how our bodies work, you will be surprised to find out that some age old advice about when to eat has always been right, and there are some new findings that may  turn the typical diet advice on its head. It is important to remember that your body is also going to adjust to your cycle, so you may have a different metabolic rhythm if you work nights than someone who works days and that needs to be considered when structuring you eating times.

How many times should you eat and what should be on your plate?

Most medical doctors, nutritionists and scientists are in agreement that you are better off eating six small meals a day rather than the traditional three. You should, however, make two of those meals slightly larger than the others to maximize your metabolism. Breakfast remains the single most important meal of the day, but lunch has also proven to be important. Of all of your meals, the lunch meal should be the largest. The rest of your meal times should be much smaller, especially your final meal before sleeping. Eating this frequently provides your body with a constant food source to prevent it going into starvation mode where it will hoard fat for fear of hunger and let you get your maximum nutrition when your body’s metabolism is at its speediest (during the day when you are burning calories and moving).

Recommended times for eating lots of carbs, protein, fats, drinking water,

One surprising essential for all meals is fiber and protein. Every meal you eat, no matter what the size or time, should be balanced more towards the inclusion of fruits and proteins. When to eat your carbs and fats, which are both essential for proper body function, is a bit trickier. More of your carbs should be taken in during breakfast and more fats during lunch. Make sure the carbs you are eating for breakfast don’t come loaded with things you don’t want, such as sugary pastries and donuts.  Make sure the fats you eat are good fats, such as the Omega 3s. This means yes to the oatmeal at breakfast and yes to fish at lunch, which can also provide you with protein as well. Don’t make the common mistake of “carb loading” before or after a workout. A reasonable portion of healthy carbs will give you a good energy source for your workout but you want your body to use the existing fat it already has stored during the workout to give it a constant and controlled supply of energy to promote weight loss. All meals should include water and water should also be consumed in-between meals. Drinking water 20 to 40 min before you eat to help you feel full and make sure you don’t confuse the feeling of being thirsty with being hungry.

Eating late

Eating late is both recommended and to be avoided. You should be eating a light meal an 2 hours or so before bed that does include some carbs, but not so much fat or protein. Carbohydrates digestion aids sleep, and it will also serve to make you feel slightly fuller in the morning to prevent overeating at breakfast. Don’t load up on a huge plate of pasta though because your metabolism is much slower when you sleep and you will be more apt to store fat than to use the carbs as fuel at night.