Best Exercise to Lose Weight

Exercise 

Best exercise to lose weight is not just about strenuous moves rather the time and discipline we need to put in. We have to admit it that no matter what type of meal plan we use, if we are sincere on really losing weight, we should pair it up with exercise. Exercising does not only benefit people who want to shed off those extra pounds but it can benefit everyone who wants to have a healthy lifestyle. 

Some people get intimidated by the thought of exercise to lose weight because they tend to think of time-consuming workouts, extra expenses on the gym and trainer. But the truth is, there are so many ways to exercise while having fun without even have to spend money. All that it really takes is discipline and commitment to reach your ideal weight. Don’t even think of cheating on yourself. If you really exercise to lose weight on a regular basis, eat right and make healthy choices, you are assured of lesser frustration, you become more motivated and results are seen at a quicker pace.

How Exercise to Lose Weight Works

Whichever types of weight loss program you have, exercise to lose weight is always a part of it. It is the best way to sweat and burn calories. Because weight loss is the main reason why you are exercising, it is recommended that you go for workouts that are focused on cardio and toning.

loss weight exercise 

Exercise to Lose Weight:

• Walking:

One of the easiest and cheapest exercise to lose weight anyone could go for to lose weight is walking. Doing brisk walks makes a really great cardio exercise. It helps in toning the legs, stomach and the hips. You can go the extra mile and walk uphill which means more calories burnt. If you have time before you work, you can get up early and do this for 30 minutes or instead of riding to work, look for ways where you can find opportunities to walk. When you do walking for 30 minutes to an hour, you can actually burn as much as 360 calories already.

• Swimming:

A really fun exercise is swimming. When you actually swim across the pool for just an hour, you can already burn off 800 calories and tone almost every part of your body. You can actually do this before or after work, whichever is convenient for you. Find a way to incorporate this fun workout that will surely help you in your journey towards weight loss.

• Bicycling:

Another fun workout is bicycling. You can actually burn as much as 500 to over a thousand calories per hour depending on your speed. If you don’t have the space to go bicycling you can always purchase an exercise bike. It’s like bicycling only you’re indoors and you can even watch TV while doing it.

best db exercise 

• Dancing:

The great thing about dancing is that your whole body is moving making it a great exercise to lose weight. As for this exercise, you can burn 600 to 800 calories per hour but be sure to dance for the whole 60 minutes to really burn out those fats. You have the choice of dancing while playing music or you can buy DVDs that will help you on this. A really fun exercises to lose weight!

• Step Aerobics:

Notice that most of the best exercise that are recommended for weight loss are actually those that include aerobics and the reason for this is because it focuses on areas where the body can get toned such as the legs, hips and the buttocks. Doing step aerobics for an hour each day can help you burn 800 calories per hour.

How Do These Work?

There are mainly two things that are very important and you should pay attention to when doing these exercise to lose weight. First of all there’s timing. It is essential that you know when the right time is to do the workout. A good example would be doing the cardio. Experts say that it would be best to do the cardio at the end of a workout instead of doing it before. The next important thing is combination. You need to make sure that the workouts you are doing altogether will help you in weight loss and not make your muscles over fatigued.

Remember that these exercise to lose weight are just a few of the dozens of other exercise out there. You will really need to gear yourself up by having the right knowledge and information to ensure that you are doing your exercise the safe way. But of course, these exercise to lose weight will work best if paired with the right meals that entail healthy food and a lifestyle that you may have to change for the better.

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How a Low Fat Diet Plan Works

Diet plan 

Low Fat Diet Plan for Losing weight:

Perhaps one of the most popular ways of losing weight is going on a Low Fat Diet Plan. A very common fear of most people who are about to get into this diet plan is the fear of eating less tasty food because of the reduced fat on food. But the truth here is, because the taste buds of a person have become so used to eating tasty foods, a low fat or fat-free food would become no longer satisfactory for them. Thanks to the many companies that have come up with the idea of producing low fat food and fat free products, low fat diets are no longer that hard to endure.

As popular as low fat diet plan may be, there are still lots of people out there who do not fully understand how it works and what other important things we may want to know about it.

What is a Low Fat Diet Plan?

A low fat diet plan is what the name implies. It is a diet that has little fat particularly saturated fat and cholesterol (said to be the leading cause of increased blood cholesterol levels and heart attack). You might raise why low fat diets plan area unit created instead of skim diets. The reason for this is often as a result of we tend to still would like fat in our bodies. Dietary fats area unit essential permanently health as a result of fat additionally offer energy and fatty acids and additionally offer fat-soluble vitamins like Vitamins A, D, E and K.

Weight loss diet 

Are all FATS bad?

From the definition you’ve scan earlier, you currently perceive that there area unit smart fats and unhealthy fats. To better understand this, here is an outline below to show the difference between the two.

Good Fat:

• Also known as monounsaturated fats – helps lower bad cholesterol (LDL) as it raises good cholesterol (HDL)

• Mostly found in nuts such as almonds, walnuts

• Can also be found in virgin olive oil

Bad Fat:

• Also known as saturated and trans fat

• Typically found in animal products and packaged goods

• Go for lean whole foods and you'll ditch unhealthy fat

What are Low Fat Diet Plan for?

Most of the time, individuals get into this type of diet for weight loss however not everybody is aware of that low fat diets plan are used for different medical conditions. It is aforementioned that a healthy diet ought to don't have any quite half-hour of fat however as a result of there area unit varied forms of diseases that build it arduous for the body to absorb even with that amount therefore a low fat diet plan is recommended to people who are undergoing this kind of situation.

• Gallbladder disease:

Our gallbladder is responsible for secreting bile which helps the body break down and absorb fats. If someone has issues with his/her gallbladders or gallstones area unit gift, a low fat diet plan is recommended in order to avoid complications. Low fat diets plan can help a person from the risk of pain in the gallbladder during contraction when bile is secreted.
Gastroparesis (delayed stomach emptying)

Gastroparesis is a condition in which the stomach is emptied to the intestine is working too slowly. When this happens a person can experience nausea, bloating and even vomiting. Fatty foods will add up to the delay of the abdomen voidance, worsening the disease thus a low fat diet plan is recommended.

• Diarrhea:

Diarrhea are often a symbol of AN underlying unwellness or might be caused by several alternative conditions and once someone experiences symptom, a low fat diet would be implemented as fatty food can only worsen it.

• Nutrient malabsorption:

Nutrients are absorbed in our body by absorbing them from the intestine towards the bloodstream. People who have diseases that have an effect on the tiny intestines and therefore the duct gland have hassle fascinating nutrients and one in all that is fat. Until the most explanation for assimilation is diagnosed, a low fat diet may be advised.

• Fatty liver:

There area unit times once fat might accumulate in our liver because of variety of reasons and this will be not traditional for it can injury the liver. Complications are often avoided and recovery is also power-assisted with a coffee fat diet and exercise.

Healthy diet

What foods am I allowed to eat on a Low Fat Diet Plan?

• Beverages such as coffee, tea, carbonated drinks, fruit juices and skim milk

• Breads and Cereals of all kinds

• Desserts like rice and tapioca puddings out of skim milk, fruit whips w/out ice cream, sherbet and jello

• All kinds of fruits

• Three eggs a week cooked in any way just not fried

• Three teaspoons of butter or margarine per day

• Lean meat that is baked, broiled or roasted but with NO fat added, ex.: beef, lamb, liver, chicken, lean fish

• Dry or low fat cottage cheese

• Potatoes, rice, spaghetti, macaroni, noodles—prepared without fat

• Bouillon or broth soup—with no fat added

• Jam, jelly, candies without nuts or chocolates

• All kinds of vegetables

What should I avoid when on a Low Fat Diet Plan?

• Whole, cream, evaporated and condensed milk

• Fried bread, pancakes, waffles, rich rolls, donuts

• Ice cream, pies, rich cakes, pastries, cookies

• Avocados

• Fried eggs

• Salad dressings, cooking oils, mayonnaise

• Fried meat, ham, bacon, duck, goose, fatty fish and fish canned in oil, cold cuts

• Potato and corn chips, fried potatoes

• Creamy soups or soups with fatty meat

• Chocolate, nuts, peanut butter

How can I tell if a food is low in fat?

diet plan to lose weight fast 

The best way to tell how much fat a food contains is by checking its label. If a certain food is labeled with fat free then it should have no more than 0.15g of fat per 100g. If it says it’s low fat then it should have no more than 3g of fat per 100g.

How will low fat diet facilitate someone lose weight?

Whatever diet you’re into, the best way to lose weight is to make sure you calorie intake is low. When energy deficit is made, your body turns to your hold on fat for energy offer. Among all the nutrients that our body has, fat is the most energy dense nutrient contains the most calories. For every gram of fat it contains nine calories (1g fat = nine calories), if you really want to know, alcohol comes closest to fat as 1 gram of alcohol contains 7 calories. With these knowledge, the simplest thanks to lower caloric intake is by reducing the fat intake in conjunction with alcohol moreover.

Advantages of Low Fat Diet Plan

• Reduce the risk of heart disease

• Relieve symptoms of indigestion or gallstones

• Lower cholesterol

• The diet is not only low in fat but it is low in cholesterol, saturated fat and rich in protein

Disadvantages of Low Fat Diet Plan

There is really no disadvantage of following a low fat diet. But be extra cautious about the many low fat products out in the market because they may be low in fat but are high in sugar and sugar contains loads of calories which do not keep you on track of a healthy diet. Make sure to double check the content first before buying these products claiming to be low fat. Always remember, low fat is always better than fat free.

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What are Low Fat Diet Food ?

Diet food 

Why Low Fat Diet Food?

Starting on a low fat diet food is actually not that hard as you may think. It can become much easier if you already knew what foods are considered to be low fat and which type of foods are to be avoided. People get into low fat diet food mostly for the purpose of losing weight while some prefer to eat low fat diet food in order to protect themselves from developing a heart disease or other illnesses.

What are considered to be Low Fat Diet Foods?

This may sound surprising but there are actually a lot of foods that are low in fat but they how they are cooked or prepared is what makes it high in fat content. Whichever food that you added with cream, oil and butter turns out to be high-fat food. So it is also important to consider how you prepare or cook your food when on a low fat diet. The following foods/food groups are considered low fat.

Fat burning foods

• Fruits: There is actually a long list of fruits that have no fat at all while some will have no fat content depending on the amount of serving. Non-fat fruits are apples, unsweetened applesauce, blueberries, figs, grapes, lime, orange, pears and peaches to name a few. For every cup of mango, strawberries, honeydew and pineapples there is no fat content while a small box of raisins, a single piece of plum and a large tangerine has zero fat.

• Vegetables: Just like fruits, there are also certain types of vegetables that have no fat content while some will have none as well depending on the amount of serving. Non-fat vegetables include carrots, lettuce, spinach, mushroom and potatoes. A cup of broccoli, cauliflower and eggplant have no fat.

• Cereals: There are certain kinds of cereals that have zero fat for every 1-cup serving so it would be best if you read the labels of the boxes of these cereals to double check its fat content.

• Fish: For every 3 ounces of certain types of fish, it still has no fat content and some of these fishes are yellow fin tuna, monkfish, Atlantic cod and even shrimp.

• Meat: For every 1 pound of chicken breast and light meat turkey it has a fat content of 1 gram.

• Herbs: Herbs such as garlic powder, sage, rosemary, black pepper and ginger have no fat content while there are also those that are low in fat such as peppermint, dill, basil leaves and spearmint.

• Grain: A cup of cooked rice actually does not contain any fat but a cup serving of enriched spaghetti, whole wheat elbow macaroni and white and wild rice has 1 gram of fat content where as a cup of regular elbow macaroni and cooked brown rice has 2 grams of fat.

• Soup: You can also include soup in your diet because there are low-fat soups such as chicken broth and dehydrated onion soup. There are also other soups that you may include such as canned tomato soup, dehydrated pea soup and dehydrated minestrone soup that have a total of 1 gram of fat.

• Milk and Cheese: Low fat milk that has 1% of milk fat contains 3 grams of total fat content. Yogurt that has 1% of milk fat has 2 grams of fat for every 8 ounces. As for low-fat cottage cheese that has 1% of milk has 2 grams of total fat.

Good diet foods

What o avoid on a Low Fat Diet Foods?

Generally, foods that are high in fat content are to be avoided. These foods are:

• Fatty red meat

• Butter

• Certain types of oil

• Egg yolk

• Processed meats such as hotdogs, salami, sausage

Common Misconceptions of a Low Fat Diet Foods:

There are actually a lot of misconceptions that are linked to low fat diet foods which needs to be corrected. Here are the common misconceptions on low fat diet foods and the truth behind them.

• Not all low fat foods are healthy  There really are naturally low fat food but be careful of those foods that are commercially packed and claim to be “low fat”. We also wouldn’t want to imply that all these marketers are not honest but to be sure, always check on the label and the contents.

• Low fat DOES NOT mean Low Calorie                                                       A lot of people tend to think that just because a food is labeled as “low fat” that it won’t make you fat. Actually it’s the calories you really have to watch out for and low fat does not equate to low calories. Although fat is the most calorie dense nutrient as it has 9 calories per gram, if tons of sugar is added to low fat food then it will be high in calories. The best thing to do is check on the calorie count of the low fat food you will be eating.

• Low fat DOES NOT mean Nutritious at all times                                               It is true that low fat foods are good because a diet like this will keep you away from diseases but not all low fat foods always fall on the category of healthy. As mentioned earlier, most low fat foods are enriched with loads of sugar so that food will come out tasty so be careful of the calories it contains.

The key to a healthy low fat diet foods is knowing what foods to pick. You need to remember that regardless of what diet you are in, you still need to put on with exercise. Even if you are conscious of the food you take in but still have no physical activity your diet will not be as healthy as it seems.

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Tips On Low Calories Diet Foods

Calories

Why do we need Low Calories Diet Foods?

In most parts of the world today, we will find millions of people wanting to lose weight. This is probably the reason why more and more diets are coming out these days. One of the most sought after weight loss diet is the low calorie diet that has gained quite a number of followers today. Losing weight is far more than just about staying healthy.

Being healthy means feeling good about yourself and being comfortable of your body thus having a better quality of life. Because some people are so determined to losing weight and getting there quick, they turn to crash dieting and over exercising. But doing these will only harm your body. In order to succeed in a low calorie diet, you need to always remember that exercise and choosing the right low calorie foods should always go hand in hand.

What do you mean by Low Calorie Diet Foods?

Low calorie foods square measure determined through its caloric content. In order for a food to be thought of low calories, it should contain 40 or lesser caloric content. Most low calories foods square measure fruits and vegetables that is truly useful to a dieter as a result of with the exception of being low in calories, they are also healthy helping a dieter meet daily nutritional requirements.

What is the Importance of Low Calorie Diet Foods?

If a dieter is able to closely monitor his/her daily caloric count, he/she will be able to keep track of the diet making sure that the consumption of calories every day is within the range of 1,300 to 1,500 calories. These low calorie diet foods help you fight off hunger pangs without having to increase your caloric intake. It is also through these low calorie foods where the metabolism is boosted and there is enough energy to be able to undergo workouts and exercises.

low calories diet

What Advantages/Benefits Can a Person Get from Low Calorie Diet Foods?

• Aids in weight loss
• Studies show it improves memory during old age
• Helps improve sleep
• Improves blood sugar levels
• Helps in slowing down aging process
• Helps lower cholesterol
• Increases stamina of the body
• Improves mental sharpness
• Low Calorie Diet Foods Guide
• Low Calorie Diet Foods

Low Calorie Diet Foods:

Low calorie foods need not be hard to prepare or to find in fact, most of these low calorie diet foods are found just about everywhere. They key here is to stay an in depth eye on the number of serving to remain among the expected daily caloric intake of the low calorie diet. Below is a guide on low calorie foods:

Breakfast bars – fresh bars like dry cereal bars square measure terribly satisfying delights that square measure nice for breakfast and snacks, low calorie but filling.

Soups – nutritious and delicious soups make it such a great dish you just need to be label savvy as there are manufacturers that list more than one serving per can. A portion of therefore up contains concerning one hundred fifty calories so 2-3 servings square measure fine.

Lean meat – a good manner of constructing up the foremost out of lean meat is by mistreatment it for sandwich and add in low fat salad dressing and mustard—it’s filling and definitely low calories!

Dried fruit – the sweetness of edible fruit is that it’s sweet however won't cause weight gain. Around thirty to fifty grams of edible fruit per day is incredibly healthy and a tasty treat. Great choices are dried plums, apricots and figs.

burning calories 

Low calorie snacks – the reduced calorie version of dotty and chips square measure nice snacks as a result of it gets you into thinking that you just square measure still feeding on your fresh favorites and you keep off from binging.

Condiments and spreads – simply because you’re on an occasional calorie diet doesn’t mean you deprive yourself even of those. You might be surprised to find out that mustard happens to be zero calories and that the caloric content of ketchup depends on the brand. As for salad dressing, you can opt for the fat-free kinds. But definitely not included in the list are butter and margarine, even if you choose the fat-free ones, you will notice something different with the taste so it’s still useless.

Drinks – water is definitely at the top of the drinks because it not only keeps you hydrated but it also helps in eliminating fat. You may additionally embody sugar-free drinks, diet sodas, tea, and fatless cocoa.

You can also use your plate as your guide when on a low calorie diet. Half of your plate should be filled with vegetables, a quarter of lean meat for protein source and the other quarter for whole grain foods.

In a low calorie diet, it is also crucial that you pay attention to low calorie foods but compensate it with other essential nutrients such as fiber, protein and carbohydrates. These nutrients will give you the energy you need in order to stay healthy and in a balanced diet. Perhaps the best way to know more about low calorie foods is by taking time to do a little research and educate yourself more. The time and effort you invest in knowing more about low calorie foods will definitely pay off as you gradually and healthly lose weight.

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Low carb diet | Live a Healthy Lifestyle With Low Carb Foods

Low carb diet 

Low Carb diet-  Low carb diet are the essence of low carb diet. Many of those who started low carb diet have the wrong perception that low carb food only apply to low carb food products produced by manufacturers. This is not true. You can find low carb foods in five of the major food groups. A healthy low carb lifestyle allows you to keep all the good and healthy carb from the five of the major food groups and will provide your body with sufficient nutrients.

There is a wide variety of low carb foods to support your low carb lifestyle. Here are some of the low carb foods along with some low carb recipes:

low carb diet plan 

Vegetables :   

Vegetables are one of the main low carb foods that are packed with nutrients and fibers. The more colors, the better. Low carb vegetables are best consumed raw. 

Fish and Seafood : 

This category of low carb foods supply protein to your body. Many fish have close to 0 carbs and the health benefit of eating fish is huge, not to mention they are delicious.

Poultry : 

Chickens and turkeys are very healthy source of protein for low carb diet. 

Lean Meats : 

Lean meat are also good source of protein and healthy low carb food choice.

Fruits : 

Many fruits are actually low carb foods. Low carb fruits such as yummy blueberries and strawberries as well as melons and cantaloupes have been and still are an essential part of low-carb diet lifestyle. Certainly there are a few high-sugar fruits that are not recommended for low-carb dieters to consume, which include bananas, raisins, and even orange juice, especially during the weight loss phases because they will kick you out of ketosis. If a person eat low carb fruits with their stomach filled with proteins and vegetables, the will of a powerful appetite suppressing effect. Consuming fruits on nearly full stomach helps you fill up its empty space thus suppressing your appetite.

Nuts : 

Nuts are great low carb foods which are great source of protein. Nuts are great to be nibbled on to keep your metabolism fires burning and they can help to curb your craving for foods. 

Whole Grains : 

Although whole grains are mainly carbohydrates, you should not avoid it totally as whole grains are a great source of minerals and fibers. Whole grains can have as much as 7 times more fiber than refined grains, thus making it suitable low carb food that provide you with the fibers you need.

Yogurt low in sugar and carbs : 

Natural unsweetened yogurt can be refreshing and great low carb food especially served as low carb dessert.

Legumes : 

Legumes are another great low carb food. Legumes like soybeans are very high in protein, contain no cholesterol (like all legumes), and are low in saturated fats and sodium, plus they are packed with nutrients like iron, calcium, zinc potassium, magnesium and B vitamins and dietary fiber. 

Remember the low carb foods that you consume should contain some good carbohydrate. You will need some carbohydrate to metabolize fat. Always remember to choose low carb foods that are unrefined or unprocessed, including whole grains rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks.. Choose fats from plant sources (such as olives, olive oil, canola oil, peanuts, peanut oil, soy or soy oil) rather than from animal source (butter or meat fat). Protein source should come from low carb foods that are low in saturated fat such as lean cut red meat, chicken and fish or plant-based such as nut, beans and soy product such as tofu. Finally, low carb diet is not about limiting choices of foods, but in fact it is about variety - variety of low carb foods that you will enjoy. 

diet plan

 Low Carb Dessert:

If you have recently adopted low carb diet, you may be feeling slightly upset especially when friends are feasting on sugar-laden, after-meal treats like cakes, cookies, pies, chocolate and etc. It does not have to be that way. You have a lot more low carb dessert options than you might think possible. You can enjoy sugar-free fruit-flavored gelatin with a dollop of whipped cream. Or, make pudding with vegetable gums instead of cornstarch. Experiment with meringues of different flavors or different fillings (and use up all the egg whites you'll have left from making all that mayonnaise and hollandaise sauce). There are a number of wonderful sugar-free low carb dessert ice creams on the market now. Top the low carb ice cream with sugar-free chocolate sauce and whipped cream served with fresh blueberries, or with a blueberry sauce you make yourself by cooking down a package of frozen blueberries. With a little bit of creativity, there are also a wide variety of low carb desserts that you can prepare yourself and fit perfectly into your meal plan.

low carb dessert - sweetener First rule of preparing low carb dessert is obviously to eliminate sugar as much as possible. With all the artificial sweeteners in the market now, this shouldn't be a big problem. Some individuals do react to the chemicals in these sweeteners but for most, it isn't an issue. For those of you who are concerned over the health risks of such ingredients, while there have been few studies to have shown negative effects, most of these are only seen when you are taking in extreme portion sizes. So using these sweetener in you low carb dessert is fairly save.

    Other ingredient that is much needed in low car dessert is fat. Majority of lower carbohydrate diets do allow for some fat. This in itself will also give you a lot more options for what you can add into your low carb dessert. For a healthy low carb dessert, use fats from plant sources (such as olives, olive oil, canola oil, peanuts, peanut oil, soy or soy oil) rather than from animal sources (butter or meat fat). However you should always watch out for fruits in you low carb dessert, since most fruits contain simple sugar and should be avoided by those on low carb diet. This will mean finding alternatives such as low sugar chocolate shavings, to garnish your various low carb desserts.

    A final precaution to keep in mind when preparing low carb dessert is if you are actively trying to lose weight on your low carb diet and are not just using this way of eating as a lifestyle, you will need to watch portion sizes. Just because the carbs are cut out does not mean you will not gain weight if you eat too much of it. Remember that there are 9 calories per gram of fat whereas there are only 4 calories per gram of carbohydrate. This means that given equal volume of food, one consisting of mostly carbohydrates and one consisting of mostly fat, the one with fat is going to be much more calorie dense. This will translate to more weight gain if you eat the same amount of it. So it is always wise to control the fat content in your low carb dessert.

Carb diet 

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Tasty Nutritious Low Carb Vegetables To Enjoy

Vegetables 

Here is a list of low carb vegetables that you should include in you low carb diet.  The list of low carb vegetables is divided into 2 categories.

List Of Low Carb Vegetables;

Best vegetables 

Artichokes:

Top of the list for low carb vegetables is artichokes. Select firm, compact artichokes that have no brown blemishes. They should be fleshy with good green color and tightly closed leaf scales. Cut them 1 inch from the top and cut the stem close to the base. Remove the lower outer leaves that tend to be tough. Cut the thorny tip from each leaf with kitchen scissors. Your artichokes are now ready for a great new recipe experience.

Asparagus:

The greener the asparagus, the better. Stalks should be firm with compact tips, and they shouldn’t be woody or flat or have blemishes. When preparing asparagus, either break off the woody end of the stalk or cut it at an angle.

Avocados:

You want your avocados to be plump and slightly firm yet yield to gentle pressure. Most avocados are hard and not ripened when they’re picked. Ripen them at room temperature in a paper bag on the counter. Don’t pick bruised or shriveled avocados, because it’s an indication that they’re overripe.

Bell peppers:

Brightly colored with a shiny sheen means peppers are at their peak. Red, green, orange, and yellow varieties of peppers should be thick-fleshed and crisp. Avoid peppers that are wrinkled, shriveled, and dull. Red, yellow, and orange peppers are sweeter than green peppers.

Beets:

Meet beets, the first cousin to spinach (yes, really!). Look for young beets with fresh green tops. Not only can you cook the beet root, but you can also cook the tops, which are loaded with healthy nutrients.

Broccoli:

Pick broccoli with bright green stems and leaves and tightly closed dark green florets. Try to avoid stems that are too thick, florets that have begun to yellow, or1 leaves that are wilted.

veg

Cabbage:

When we say cabbage, we are talking about a whole family here. In this cruciferous family, there are red heads and green heads, which should be solid and firm. Brussels sprouts are in the cabbage family too, and their small heads should be tight and solid.

Carrots:

You want carrots that are well-shaped and smooth with bright orange color. Do not select carrots that have cracks or are flabby and wilted. Small to medium carrots are more likely to be more tender and sweeter. Don’t be fooled by carrots that are packaged in orange cello bags, because they can be deceptive and look fresher and more orange than they actually are.

Cauliflower:

Avoid bruises or brown spots on cauliflower. Pick compact heads with white florets and green, crispy leaves. Store cauliflower in the fridge wrapped in plastic wrap and wash just before cooking.

Eggplant:

Try to select firm eggplants that are small rather than large because the smaller ones tend to be more tender. Check that the stems and the little cape-like bracts are intact and green. If the bracts are loose, the eggplant is likely older and may have begun to spoil, so pick another one.

Green beans:

Buy young, crisp, bright green beans that snap. To prepare, break off the ends and remove the strings if necessary.

Green onions (scallions):

Choose green onions/scallions with small bulb bottoms and fresh green tops. Avoid any with wilting leaves.

Leeks:

Try to choose leeks that are young, firm, and straight and have bright green leaves. If the root end is enlarged, they may be tough and not as sweet. Avoid leeks with yellow leaves.

Mushrooms:

Although mushrooms are technically in the fungi family, we include them in this chapter because, while you’re in the produce section buying veggies, you’ll buy mushrooms too, not even considering what family they belong to! Select mushrooms that are firm, plump, and unblemished. Check out different mushrooms — from button to shiitake, cremini to brown — for a different look, texture and taste. Don’t wash before refrigerating because they’ll keep longer that way.

vegetables

Onions:

Carefully select onions that are clean with dry and papery skins. Make sure they feel firm and solid with no soft spots. Avoid onions that are beginning to sprout.

Parsnips:

Look for smooth, firm, well-shaped parsnips. Stay away from parsnips that are shriveled and soft or too large. Parsnips have good nutritive value and are very tasty.

Spinach:

Look for crisp and very dark green leaves — the greener the better. Purchased in its natural state, spinach is usually very sandy and needs a lot of preparation in cleaning and removing the sand. You may opt prewashed spinach.

Turnips:

Shop for crisp, solid turnips. The turnip actually contains 92 percent water and no starch or sugar, but it has a pungent essential oil. Turnips are very nutritious and can be very tasty when prepared using a good recipe.

Water chestnuts:

These little wonders, usually bought in a can, aren’t vegetables but are actually fruits of a water plant. We won’t hold this against them, though. They add such wonderful crunch to veggie dishes that we can invite them into the family in this chapter. Be sure to rinse canned water chestnuts in cold water before using because doing so makes them crisper and removes any of the tinny flavor resulting from being canned.

Zucchini:

Buy small and medium, dark green zucchini. When you pick them up, they should be heavy for their size and free from blemishes, with thin, tender skin. Zucchini is a member of the summer squash family that also includes yellow squash.

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Low Carb Diet

carb diet 

Low carb diet works on the fundamental principle that too much carb in our diet will cause weight gain and prevent weight loss. You can find many low carb diet plans that go by different names which include; Dr. diet, Protein Power, Carbohydrate Addicts, the Zone diet, South Beach Diet, Scarsdale diet and Sugar Buster. 

Some of these low carb diet plans can be very restrictive and limit the consumption of fruits and grains while others focus more on a balanced approach which involve carb control. Regardless of which low carb diet approach you are on, you will find all the necessary low carb diet information in this site. We also prepare some fabulous low carb recipes that will fit into any of your low carb diet lifestyle.

Low Carb Diet : How it works

Low carb diet plan works by restricting intake of carbohydrate. This makes your insulin level to decrease and level of glucagon to increase. Glucagon is a hormone that causes the body fat to burn, and cholesterol to be removed from depositing in the arteries. By restricting carbohydrate intake and avoid refined carb, low carb diet reduces the production of insulin. This helps dieters to avoid developing insulin resistance. Insulin resistance is a situation when insulin levels are too high. When one is in such situation, the organs and cells no longer allow enough of insulin into the cells. Since insulin cannot get enough of the blood sugar into organs and muscles that needed it, the blood sugar remaining in the bloodstream is in excess and this triggers the liver to turn the blood sugar into fat and store it in your fat cells. Needless to say, this will expand your waistline and add pounds to your body.

     Low carb diets success can also be explained by the fact that low carb intake curbs the appetite, so it is easy to stay on the diet and even make it a lifestyle.

     By restricting carbohydrate intake to less than 30 grams a day in low carb diet plan, you will trigger your body to go into a state of ketosis -i.e. burning fat to produce energy subsequently leading to production of ketones in the bloodstream. The result of ketosis will help stabilize blood sugar; insulin level drops; and because your body is burning fat, low carb diet help you to lose weight. 

Low Carb Diet Guidelines:

By choosing a low carb diet, you can even lose weight with a vast array of foods. You should eliminate refined carbs, unhealthy fats, white flour and sugar, and be selective in your carb intake. The general food guideline for low carb diet includes:

• low carb diet advises you to eat more high fiber foods such as vegetables, whole grains and foods. 

• Eat more fish and nuts. 

• Watch for added sugar and fruits and minimized artificial sweeteners. 

• Avoid processed food especially those containing hydrogenated oils. 

• Be selective about the fat you eat, take only good fat. 

Finally, low carb diet should be practiced together with calorie count. By combining calorie and carb counting in your daily diet, you will be able create a healthy low carb lifestyle and live a rewarding life. Enjoy your low card diet. 

Low carb diet

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