Tag Archives: caloricrestriction

Those Pesky Evening Snacks!


If you’re trying to lose weight, you may want to stop eating in front of the TV at night. A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.

Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm. Unfortunately, that’s long after you’ve probably completed most of your usual physical activities. Late night meals and snacks also tend to involve less nutritious food choices. You’re more likely to open a bag of chips than to toss a green salad.

That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes. Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain. Breaking the cycle will help you to eat healthier and slim down. Scary stuff!Try these suggestions for changing your eating schedule to one that supports your health.

How to Eat More of Your Calories Earlier in the Day
  1. Change your bedtime. Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.
  2. Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.
  3. Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.
  4. Choose delicious foods. If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day.
  5. Make it convenient. A nutritious breakfast can be simple. Heat up leftovers from last night’s dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator.
  6. Stop for lunch. You’ll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus.
  7. Carry snacks. Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables.
How to Cut Back on Late Day Calories:
  1. Plan your menu. Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.
  2. Cook at home. Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar. I can’t be the only one who needs. nap after eating Chinese
  3. Limit portions. Serve meals on individual plates instead of family style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room.
  4. Leave the table. Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk.
  5. Focus on protein. Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner. For evening snacks, a little protein will help you to feel full and stabilize your blood sugar.
  6. Brush your teeth. Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning.

Knowing when to eat can make losing weight and eating a nutritious diet easier. Enjoy a hearty breakfast and lunch and lighten up on dinner and evening snacks with these strategies.

To Your Success,
Juan

Dieting No-No’s


If you are reading this, chances are you have decided to make a change in your eating habits. Too often, we get so caught up in the fray of everyday life, we fail to realize just how poorly our choice of food becomes! No matter what your job, hobbies or goals may be, the choices you make when it comes to fueling your body, are the absolute foundation for performance. Frequent stops at the drive-thru on your way home, and microwaved “meals” only lead to decreased performance in everything you do, as well as the overall quality of life. Diets come and go every single day, this post will not focus on naming specific diets to avoid. Instead, we will look at the four key characteristics of any diet you may consider starting and allow you to steer clear!
Extreme Caloric Restriction
One of the biggest mistakes a lot of fad diets make is encouraging people to drastically reduce their caloric intake from day one. For example, the standard diet usually consists of around 2,000 calories. If any diet instructs you to only consume, let’s say, 1,200 calories from the very beginning, forget about it! This is a fallacy for a couple of reasons; the most important aspect of any diet is consistency. If you fall off the wagon after a week or so, every eating plan ever created is going to fail. Do you want to know a great way to avoid sticking to a diet? Being miserable will get you there QUICK!
Another reason this type of diet is a no-no is the bodily response to acute caloric restriction. Sure, reducing your caloric intake equals weight loss. However, this should be done gradually. Ironically, when you instantly begin eating far fewer calories than the body is used to, you actually signal a sort of starvation response. Your body is hardwired for survival, and instead of shedding excess bodyweight; it will do everything it can to spare it. The end result: being hungry all the time and still not losing weight.
Completely Eliminating A Macronutrient
In case you are not aware, carbs, protein, and fat are the three key macronutrients. Your body needs each of these to repair and carry out vital functions. While it is true that consuming a proper ratio of these nutrients is beneficial, eliminating any of them entirely is a mistake. Many diets you are sure to come across will advocate the miracle of abstaining from a certain macronutrient for a lengthy period of time. Simply put, don’t buy into it!
Weekly Or Daily “Cheating”
Remember, consistency is very important when sticking to any diet. A healthy relationship with food needs to be a lifestyle, not a 6-week crash course. If you notice, a lot of diets basically have you starving yourself or eating things you hate all week before “allowing” you to have a cheat meal or day on the weekend. Essentially, you deprive yourself of enjoying food for days on end, and the gorge on an unhealthy feast of your choice for one day. Make no mistake; one day of stuffing your face with junk food CAN undo an entire week of healthy eating. Your body doesn’t just reset its caloric calculator every morning; there is no “cycle”. Furthermore, this way of eating significantly increases your chances are developing an eating disorder.
General Absurdity
Let’s keep this one simple. If a particular diet sounds absolutely ridiculous, it is. The things you can find out there can get crazy. For example, consuming every single meal in liquid form,  weightloss earrings, only eating celery sticks and quinoa for two weeks, is not going to magically chisel out your beach body. Use your own discretion here. You are not a lab rat taking part in a clinical trial. Any diet you decide to adhere to needs to at least appear reasonable from the get-go!
No one can tell you which diet to try or ignore, this is a very personal decision. You should, however, use information readily available to help you make an informed decision. Beware of advertisements that create an urgency to “buy now”, or use celebrities’ pictures and names they are not familiar with, etc. Interestingly enough, recent reports by the Federal Trade Commission reports at least 6.5 million people to fall victim to weightloss scams every year. Don’t be a statistic. Consult a Doctor or Nutritionist, for the best ways to lose weight for YOU.

For my final diet/weightloss post of the month, I will have at least two free products and reports for everyone!
Until the next post,
Best,
Juan