Getting the Right Portion Size: Nutrition Tips

At the end of the day, losing weight is a numbers game. It’s all about calories in versus calories out.  Sometimes people insist they are eating well and healthily and I’m sure they are – but they are eating too much of the healthy food.  If you eat plenty of lean meat, whole grains, fruits, healthy fats, etc, but your portions are larger than they should be, you won’t lose weight and actually might gain weight.

Portion Size Guide:portion-size-guide

It is very easy to go through a small bag of almonds or cashews which you chose as a healthy snack for the cinema instead of potato chips. But that small bag will actually have the same or maybe even more calories than the potato chips.  This is why it’s so important to learn about portion containers and the proper portion sizes.  The latest fitness craze that has gone around the world is a simple three week system known as the 21 day fix.  This program teaches users how to eat and how much to eat of each portion.  If you follow the portion control diet to a tee, you won’t have problems losing weight.

How many carbs should I eat each day?

Most people will start the morning with a bowl of cereal and if judging by my brother’s cereal bowl is any measurement of what most people do, he has about 2 cups of cereal.  That is about 3/4 too much. One portion of carbs is equal to about 1/2 cup.  While you might scoff at that as being way too small, if it is a fiber rich cereal like oatmeal or all-bran, it is all you need. And when paired with yogurt, milk and a piece of fruit, it is a completely fully balanced breakfast.

Look at it this way. What do farmers feed to pigs to fatten them up? Grains!  Because plenty of grains will help the pig gain weight.  If you want to get fattened up, you’ll eat plenty of grains. But to stay lean or to lose weight, you need to eat less carbohydrates and more lean protein and vegetables.

How many vegetables and fruits should I have while on the program?

Depending on your height, weight an desired goals, you’ll be able to eat different quantities of fruits and vegetables.  But because fruits are higher in sugar, it isn’t recommended to have more than 2 or 3 pieces a day.  A portion of vegetables is around one cup but because vegetables are so low in sugar, high in nutrients and low in calories, you really can’t eat too many of them.  4 cups a day is ideal but if you go over that, it isn’t a problem.  Don’t eat primarily vegetables like carrots and tomatoes, try to get in some leafy greens as well.

Getting In Shape Using Worksheets and Guides

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The hardest part about exercising and losing weight is wondering if that all of your efforts will be in vain. You might try any diet that you are wondering the whole time if using this diet will actually bring success or not. Therefore one of the crucial part of weight loss is falling a diet that is proven to help you and other people lose weight. For this reason, we promote using various guys, tally sheets and proven programs that use portion control to help teach and instruct people on how much food they should be eating in order to lose weight or to maintain their current weight.

By following the program that is outlined and has a very specific diet, you won’t have any doubts in whether or not you will lose weight. This will make it easier to stick to the diet because you know that you will have results afterwards. Using the 21 day fix program, you have to use a variety of different portion control containers that are color matched to various food groups so that you are making sure you are eating all of your macro and micro nutrients. It will also help you make sure that you are not consuming too much food which will result in weight gain and hinder your weight loss progress. Using the custom-designed tally container sheets you will be able to keep track of how many calories and containers you are consuming each day. With these worksheets, you can log what you are eating for breakfast, lunch, and dinner. You can also write down what snacks and eat throughout the day and keep track of how many glasses of water you are having.

First you must determine how many calories you need to eat each day in order to lose weight. The majority of women will fall between the 1200 and 1500 cal bracket if they need to lose a lot of weight. A woman who is taller will have to eat between 1500 and 1800 cal. Using these worksheets will help keep you organized and set you on the path to success so that you will lose weight steadily and confidently as you follow the 21 day fix workout program. There are also various workout calendars and schedules that you can follow and helping you to keep track of how many calories you burn during each workout.  Try to use the worksheets on a daily basis so that your results are consistent and you can adjust your containers accordingly if you feel hungrier on one day than you do on another day.  No program is going to be the exact same for each person so feel free to make adjustments. You can also swap out a 21 day fix workout for another workout providing you are still doing the cardio or training the same muscle group.  For example, doing another upper body workout instead of the Upper Fix program or doing a lower body workout on the day dedicated to the butt and thighs.  Customize the workout for yo and you will have optimal success.

 

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Top Best Healthy Diet For Vegetarians

Best healthy diet is important for vegetarians. Being vegetarians can make you miss some good food which is necessary for your body. The best thing to keep healthy as being vegetarians is try not missing the necessary nutrition. Eating healthy is a long-term lifestyle option in order to gain long-term healthy body. Check the list of food that are edible and good for health of vegetarian, and pick them at the supermarket so that you get good health.

  1. Colour fruits are good to your health and contain low calories. Fruits like plums, cherries, blueberries, and oranges contain high level of vitamin C, non fat, and give sweet taste.
  2. Calcium. Feed your body an adequate calcium. Calcium is the main factor to strengthen bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can’t get the optimal amount from foods, take supplements Calcium are mostly found in low-fat dairy foods.
  3. Protein. It keeps skin, bones, muscles and organs healthy and good looking. The sources of protein are eggs, dairy products, meat, lentils, nuts, seeds, and whole grains.
  4. Vitamin B-12. Vitamin B-12 is necessary for producing red blood cells and preventing anemia. It can be found almost exclusively in animal products, including milk, eggs and cheese.
  5. Gain adequate all vitamins and minerals. You can get it from supplements or foods. Being vegetarians can mean you get less vitamins and minerals when you miss them from some meat and fish or seafood. Vitamins also provide the “synergy” that many nutrients require to be efficiently used in the body.
  6. Cheese and milk. Soy cheese or nutritional yeast flakes are available in health food stores. The soy provides the same protein. Soy bean milk can be used instead of milk.
  7. Eat more nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
  8. Fruits, vegetables, beans, and whole grains are the “good” carbohydrates–nutritious. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

To keep your best healthy diet on track, keep planning on the good diet for your health.

No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you’re unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.

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The 8 Best Foods for Weight Loss

Though an increase of exercise is also a key part of weight loss, it’s also important to look at what you are eating. So if you are looking to reach new body goals, here are the best foods for weight loss to help you get there:

  1. Leafy greens

Eating things such as kale, spinach. Swiss chards and collards is a great way to help lose a few pounds. As foods that are low in calories but loaded with fibre, these foods are a great way to increase the volume you are eating without increasing the calories.

  1. Eggs

Not just the whites but also the yolks — the whole egg can be a great way to add protein to your diet without filling yourself with meats that are high in calories. Eggs can also help with satiety and therefore keep you fuller for longer.

  1. Cinnamon

Products with cinnamon in them are a great way to satisfy sugar cravings. Cinnamon also has the ability to boost your metabolism and regulate your blood sugar levels — both excellent properties when trying to lose weight.

  1. Apples

With a high amount of soluble fibre, snacking on an apple can help you feel satisfied for longer and can also curb your sugar cravings. Apples are also full of pectin, which helps lower blood sugar levels and regulate the digestive system.

  1. Tuna

As a very lean fish, Tuna is another low-calorie yet high-protein food to add to your diet. With practically no fat in it, tuna is a popular food for bodybuilders and fitness models. However be aware that too much tuna can lead to mercury poisoning.

  1. Beans

Black beans, lentils as well as kidney beans are a great addition to a healthy diet as they contain high amounts of fibre and protein. These properties make you feel fuller for longer, meaning less snacking after eating them.

  1. Soup

Broth-based or watery soups are a great meal to keep you feeling full. They are typically low in calories, and can be easily made by adding water to some of your favourite vegetables and seasonings. Depending on what you add, soups can also be a great source of fibre.

  1. Avocados

Loaded with healthy fats, avocados are a popular superfood. With these monounsaturated fats, you can diminish your belly fat by fighting fat against fat. Avocados are a tasty addition to your eggs, toast or salads, and are an excellent source of essential nutrients.