Category Archives: Weight Loss Diets

Should you go on a Ketogenic Diet?

Check out this video from Dr. Mercola on Ketogenic Diets!

Probably the best way to lose weight, especially if you’re way overweight is to adopt a Ketogenic Diet. Many have heard of this type of diet which targets fat by eliminating or limiting carbohydrates along with eating healthy proteins and fats. There are different types of Ketogenic Diets to try based upon specific needs or desires such as weight loss, reducing insulin levels, increasing muscle mass and even lowering the risk of Cancer.

Standard Ketogenic Diet
This is a good Keto diet for most people which focuses on consumption of few carbs, (5%), moderate protein, (25%) and high consumption of healthy fats, (70%)

Fitness Ketogenic Diet
You would eat all of your carbs in one meal before you exercise and then consume your protein afterwards to help with muscle recovery. Later you would consume your fats.

High Protein Ketogenic Diet
In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. Later you can transition to a Standard Diet.

First you should take a look at the foods you’ve been eating. You’ve probably been consuming sugars, starches, processed foods and unhealthy fats and you should think about reducing the intake or removing altogether these from your diet. No hydrogenated vegetable oils like Canola, soy and other oils. No sodas or sweets!

Your Ketogenic meal plan should include plenty of leafy green vegetables like broccoli, spinach, parsley and zucchini. Asparagus, avocados, eggplant and olives are good choices for vegetables with low carb indexes.

Fruits should be avoided because of the high sugar content, however moderate quantities of berries like blackberries, blueberries and cranberries are rich in antioxidants and support your overall health.

There are many ketogenic recipes that can be found and it’s easy to find food items that will be appetizing and keep you from being hungry.

Vegetable Carb List

Per 100 Grams Serving
Bok Choy 2.1g
Celery 2.9g
Lettuce 3.2g
Spinach 3.6g
Swiss Chard 3.7g
Asparagus 3.8g
Daikon 3.0g
Avocado 4.0g
Arugula 2.1g
Zucchini 3.1g
Mushrooms 3.2g
Green Peppers 4.6
Turnip 4.6g
Tomatoes 3.8g
Olives 2.8g
Eggplant 5.8g
Cucumber 3.6g
Cauliflower 4.9g
Cabbage 5.8g
Broccoli 6.6g
Collard Greens 5.4g
Fennel 7.3g
Okra 7.4g
Green Beans 7.0g
Kale 8.7g
Brussel Sprouts 5.2g
Pumpkin 6.0g
Carrots 9.5g
Onions 9.3g
Artichoke 10.5g
Leeks 14.15g
Peas 14.4g
Ginger 17.7g
Corn 18.7g
Potatoes 18g

Net Carbs are Carbs minus the fiber content. Here are some values of net carbs.

  • >1 cup Alfalfa Sprouts (1 net carb)
  • 1 cup raw broccoli (2 net carbs)
  • 1 cup bok choy (< 1 net carb)
  • 1 cup cooked broccoli (4 net carbs)
  • 1 cup raw shredded cabbage (2 net carbs)
  • 1 cup boiled cabbage (4 net carbs)
  • 1 medium raw carrot (4 net carbs)
  • 1 cup cauliflower (2 carbs)
  • 1 stalk raw celery (1 net carb)
  • 1/2 medium cucumber (3 net carbs)
  • 1/2 cup cooked eggplant (3 net carbs)
  • 1 clove raw garlic (1 net carb)
  • 1 cup lettuce (< 1 net carb)
  • 1 cup of mixed greens (< 1 net carb)
  • 1 cup raw mushrooms (2 net carbs)
  • 1 cup mustard greens (3 net carbs)
  • 5 green olives (< 1 net carb)
  • 1/4 cup raw onions (3 net carbs)
  • 1 cup raw green bell peppers (4 net carbs)
  • 1 cup raw red bell peppers (5 net carbs)
  • 1/2 cup raw radishes (< 1 net carb)
  • 1 ounce raw shallots (3 net carbs)
  • 1 cup raw spinach (1 net carb)
  • 1 cup cooked spinach (3 net carbs)
  • 1 cup raw summer squash (4 net carbs
  • 1 cup cooked summer squash (5 net carbs)
  • 1 medium red tomato (4 net carbs)
  • 5 cherry tomatoes (2 net carbs)
  • 1 cup turnip greens, cooked (3 net carbs)
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    Here are some great weight loss programs!

    So you’ve heard about so many weight loss diets and you can’t figure out which one would be best for you? Join the ranks of many people who want to lose weight but don’t know where to start. Take a look at these top five diets and decide which one might be a good fit. Don’t forget, a good exercise routine is always the best way to get your metabolism revved up for a good weight dropping program.

    Weight Watchers

    Weight Watchers is very popular with celebrities like Marie Osmond and Jessica Simpson touting the diet program. The diet uses a points-counting system that  helps dieters lose weight and keep the pounds off. In the ratings, Weight Watchers is number one in keeping weight loss gains in both short-term and long-term. That being said no diet will work for everyone and many people who are trying to lose weight have difficulty staying with their program. The point system is a little too much of a learning curve for some. This diet proposes that there’s more to dieting than caloric intake. Weight Watchers believes that if you eat healthy foods that fill you up, you’ll eat less. The points program that was implemented November, 2010, gives every food a points value, based on the different components of food types. Your body burns protein, carbohydrate, fat, fiber, and the calories they produce at different levels. The food  choices you make in foods that are dense with nutrition will help to fill you up without consuming empty calories.

    How does the Weight Watchers Diet work?

    You don’t have to join the program for a certain time period. Many people continue to use the system after attaining their desired weight. The diet allows you to  eat what you want as long as you adhere to the point system that is based upon you weight, height, age and gender. If you go on their website you can find the point value for over 40.000 foods and eat an amazing variety of meals. As you can imagine, processed foods have high point values and fresh vegetables and fruits have little. Processed choices like bologna usually have the highest point values (meaning they should be eaten in small amounts or less often) while fresh fruits and vegetables carry zero points, It’s a good system and works for most people.

    Biggest Loser Diet

    A big part of this diet includes a regular exercise program. This plan is very well know because of its popularity on TV and the success stories in helping people drop the pounds. It is built around two well known weight loss concepts, consume less calories and exercise on a regular basis.  The Biggest Loser idea follows the idea of the medical community about what makes a heart-healthy plan,  heavy on lean protein, fruits, vegetables, and whole grains. Exercise is an important  part of the program and many experts suggest that a combination of calorie restriction and exercise will be a very effective method of losing weight for the short term and work well with long term commitment. So why are we overweight? We don’t get enough exercise and we eat too many of the wrong foods. It’s no surprise that if we  eat regular meals with calories from lean protein sources, fruits, vegetables,and whole grains, we’ll lead a healthier lifestyle and enjoy an acceptable body weight.

    How does the Biggest Loser Diet work?

    You have to read the book, or one of the books. there are a few to choose from and some are more extensive than others. They all concentrate on success stories as seen on TV. The Biggest Loser diet pyramid is the most appropriate information in this system and suggests that 45 percent of your daily calories should come from carbs, 30 percent from protein and 25 percent from fats.

    Jenny Craig

    This is a highly ranked weight loss system because of the use of emotional support in one on one counseling sessions. The diet uses prepackaged foods that are portioned controlled and the Jenny Craig theory is that weight loss is simple if you restrict your caloric intake. The pre-packaged foods that Jenny Craig sells provide the right proportions of calorie and fat intake as well as a balanced meal. Clients learn how much they should be eating, what a balanced meal should look like, and how to continue the diet once the program is finished.

    How does the Jenny Craig Diet work?

    Each client gets an exercise plan and a personalized meal, plus weekly one-on-one counseling sessions with a Jenny Craig consultant. These are not registered dietitians although they are trained by the company and certified to consult on health oriented issues. The typical diet will provide from 1,200 to 2,300 calories a day and is designed around a persons current weight, fitness habits, motivation level, and eating habits.

    Raw Food Diet

    This diet is based upon the idea that heating food destroys its nutrients and the natural enzymes which boost digestion and help to fight chronic disease.  You can  lose weight on this diet since many raw foods are high in fiber, low in calories and fat and have little sodium. People who use this diet should make sure they get enough protein and minerals such as iron and calcium since they would often exclude animal products which would bring much need B vitamins.
    This would be a low calorie diet since those who follow the plan typically only consume about half the calories they might eat when having cooked food.

    How does the Raw Food Diet work?

    You would usually eat uncooked, unprocessed foods that are organic or from as healthy a source as you can find. The diet would consist of mostly raw fruits and vegetables, seeds and nuts, sprouted grains and protein sources.  You can vary the way you prepare your meals and create your own diet plant as long as at least 75 percent of your caloric intake is based upon plant food that is not heated above 115 degrees. A lot of people who use this diet are Vegan or those that prefer not to consume animal products.


    Volumetrics is a diet that focuses on helping people eat foods that will satisfy their hunger and feel that they’ve had enough. Dieters will drop pounds and keep them off both in the short term and long-term weight loss categories. People are more likely to succeed because they are still filling their plates but with fewer calories. The low density foods that people eat on this diet are high in volumn and help people to feel satisfied while they lose weight. Again, it’s a diet that focuses on fruits and vegetables and puts less emphasis on processed foods.

    How does the Volumetrics Diet work?

    The diet was developed by  nutrition professor Barbara Rolls and it focuses on the energy density or the number of calories in food. It is more of an approach to what you eat than a structured diet. It is nutritionally sound and provides a well balanced guide to eating. It also suggests tips on exercise which is an important role in maintaining a healthy lifestyle.  The Ultimate Volumetrics Diet is a  guide that teaches you to learn about food’s energy density, how to cut the energy density of your meals, and choose foods that  satiate hunger. The foods are divided into four groups. 1. non-starchy fruits and vegetables, nonfat milk, and broth-based soup, 2. starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti. 3.  meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake. 4. crackers, chips, chocolate candies, cookies, nuts, butter, and oil. The idea is to eat mostly categories 1 and 2 and watch your portion sizes with category 3 and 4.

    There are many more diets with varying degrees of success rates. You can check them out online and find one that fits your lifestyle and particular eating habits. If you want to lose weight and keep the pounds off then one of these top five will go a long way to helping you achieve your goal. Remember that it’s a good idea to incorporate a good fitness plan into your lifestyle to maintain a healthy mind and body.
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    Weight Loss Begins In The Mind!

    Losing Weight takes focus and concentration. In this article you can find some insights about some of the mental aspects of weight loss as well as some tips to help you succeed in losing those unwanted pounds.

    The Sydney Morning Herald

    Every year millions of people around the world go on a diet to lose weight. And every year millions of these dieters give up on their diet and put the weight back on, and often even more.

    When you lose weight you lose muscle and fat, but when you put the weight back on it is just fat you are storing. So diets are arguably a greater health hazard than doing nothing at all about your weight – unless you can develop a diet that allows you to develop good, long-term eating habits.

    Why is this goal so elusive?

    Here are three of barriers to success you need to understand if you want to lose weight and keep it off!

    1. You have two minds… 

    Let’s start with a simple exercise: close your eyes and then try to remember all the details of the place where you are and the people around you (if there are any).

    Try to remember as many details as you can. Then open your eyes and look around.

    Even if you are in a highly familiar environment you are likely to have missed some of the things you can see. The question is not how much you could remember. Rather, the point is that you did not decide to remember some things and forget other things.

    There is a part of your mind that operates in your nonconscious – that simply stores some things in your memory and not others without you even being aware of it. But this mind does a lot more. To give you just one more example, it manages all your organs – your liver, digestive system, kidneys, heart, breathing and so forth – without you being aware of this happening.

    While you don’t know what’s going on in your nonconscious mind you are aware of what you are thinking about when you make a plan – you wonder whether you should or shouldn’t do something, try to make sense of something, or when you decide to lose weight.

    This is an important point: we all have a mind that does a lot of things – in fact completes thousands of tasks concurrently without us being aware of it – and we have a mind that allows us to consciously think about things.

    We could name these the ‘Doing Mind’ and the ‘Thinking Mind’. Clearly, our ‘Doing Mind’ is much more powerful and faster than our ‘Thinking Mind’.

    Otherwise it could not carry out so many activities at the same time. There is a reason for this: our ‘Doing Mind’ has evolved over some 4 to 5 million years, while our ‘Thinking Mind’ developed only some 80,000 to 100,000 years back.

    So nature had a lot of time to refine and improve the ‘Doing Mind’, while the ‘Thinking Mind’ is relatively new.

    Read more:

    You need a goal and a plan to really lose weight, plus you need a great workout routine. Check out some of the latest fitness tips here.


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