A Diet Cleanse isn’t essential, but when considering trying one, think about benefits and drawbacks before you decide to go for it.
A vital benefit of a diet cleanse is that it will help you stop a chaotic eating pattern through presenting order, simplicity, and repetition. Furthermore, you consume only clean, whole foods that actually reboot your taste buds. So, after a few days on a cleanse, many observe that their urges for sweets or salty foods disappear, resulting in weight loss.
The greatest disadvantage is that a cleanse is usually extreme and difficult to endure, not to mention that they may be quite pricey. Also, most of the weight loss is water, saved glycogen (carbohydrates), and waste, all of which may quickly be regained soon after the diet cleanse is completed. Furthermore, many people realize that, even short-term food restriction can result in intense cravings that could lead to overeating.
Pay attention to your own instincts. If you don’t think a diet cleanse fits your needs, or if you’ve attempted one before with unfavorable results, then it may not be for you. Be sure that it’s safe and healthy before committing to it, as well, especially if you suffer from certain health conditions. Definitely avoid a cleanse if you’re pregnant or breastfeeding.
Also, it’s important to consider the way your body will react to the detox, and how it may affect your professional or social obligations. Ensure you listen to what your body is saying because your health and well-being rely on it.
Considering all of the marketing and food industry giants that have dug their claws into the institution that is proper nutrition, it is no surprise that its image has suffered. The effects of these misinformation campaigns, false claims, fad diets and fad workouts have already manifested in climbing obesity rates and heart disease. It used to be that people would just compare car insurance quotes and money related things, now they have to compare supplements!
With one in four children suffering from type II diabetes, one in three Americans obese, and over 160 million dollars in hospital costs for obesity, it is time to mount the movement to restore proper nutrition. Individually, by establishing a diet regiment, managing toxicity, supplementing with workout routines, and keeping a positive mindset, everyone can play their part in this much needed paradigm shift.
1. Establishing a Solid Diet Regiment
In establishing a diet regiment, instead of joining the argument over what the correct percentages of macronutrients are in the diet in relation to each other, adhering to a more general framework and then narrowing specificity as the body reacts will ensure that individual needs are met. A journal or website that demands a diet composed of 35% carbohydrates, 45% protein, and 20% vitamins and minerals, for example, may serve as a decent archetype for the “average human” but fails to address individual differences and goals.
For active people, a diet of roughly 2500 calories is ideal, with protein and carbohydrates being the main staple macronutrients. Adjusting the relative amounts of these macronutrients is a matter of listening to the body and monitoring digestive and metabolic efficiency.
The best practice for someone beginning a new diet regiment is to picture the desired results and then work backwards to get achieve them. Weight loss diets, while effectively supplemented by exercise, should incorporate naturally fibrous and low-calorie fruits, lean protein, and “good” or complex carbohydrates for energy. Muscle mass diets should be composed of large amounts of both carbohydrates and lean protein, while integrating fat as well to total 3000 or more calories a day. An online personal trainer could also be a great option to help you get on on track.
2. Managing Toxicity
Frankly, because of pesticide and fast food industries fraught with skewed incentives, everyone on the planet is being subjected to an increasing amount of toxicity in their diets. Poorly maintained FDA standards in both of these industries has resulted in the contamination of food with high amounts of cadmium, mercury, lead, and even the pesticide DDT.
Managing these toxicity levels is a much harder endeavor than it used to be, as the integrity of the word “organic” is being destroyed by multi-million dollar marketing campaigns. Essentially, the only way to avoid contamination is to greatly reduce processed food in the diet. As it concerns the issue of pesticides and produce, foods like onions, sweet potatoes, watermelon, and pineapple require fewer pesticides and are healthier to eat. Learning the rest of this taxonomy will prove very useful for anyone trying to avoid toxicity in the diet.
3. Effective Supplementation
For either nutrition or exercise to be successful, they must be mutually inclusive. Especially for people who enjoy eating copious amounts of food, exercise is the single most effective tool for deterring the weight gain that will inevitably result. Working out just for the sake of combating binge eating, however, is addressing a problem with another problem.
Exercise allows for more calorie consumption, including fats, within the diet while improving metabolism, energy levels, and appearance. A body under strain needs fuel in the form of protein and carbohydrates to rebuild torn muscle fibers and re-energize. Timing is critical when refueling the body; the “glycemic window” as many refer to it is the first 30 minutes following exercise. This is when the body will most effeciently metabolize protein and use it to repair and strengthen torn muscle fibers. In this limited window of time, a 20 to 45 gram serving of a protein supplement is ideal for muscle recovery and growth.
4. Staying Disciplined, Creating Incentives and Defying Stereotypes
Self-forgiveness is a must, not just in practicing effective nutrition but in any pursuit. This is because of the frailty of the human psyche when it is strained by effort: it will use any slip-up as an excuse to regress to the unhealthy habits of the past. When dieting and exercise are taken seriously, the occasional donut or cheeseburger is fine, so long as it remains a passing pleasure as opposed to a consistent habit.
Another powerful tool in practicing strong nutrition is creating incentives. For every workout, for example, one should allow himself or herself a small reward, whether it be a favorite snack or activity. If this reward system is practiced consistently enough, the mind will become positively conditioned and encourage the body to exercise so that the reward may be realized.
Finally, in assembling the proper mental approach to nutrition and exercise, it is key to avoid the stigmas against carbohydrates and calories. Without either of these, life would not exist. Complex carbohydrates are an excellent, healthy fuel source that can be increased in the diet relative to exercise. Furthermore, they are foods that most people like to eat: pasta, bread, potatoes, and so on. Calories are nothing more than energy, as vital to life as water. The only time these two entities are a problem is when they build up residually as a result of poor or no exercise.
The best thing about working towards proper nutrition is that it is a “downward spiral” without the negative connotation; it gets easier and more enjoyable as more progress is made. Aside from increasing metabolism, digestion, energy levels, disease prevention, mood, stamina, strength, and longevity, proper nutrition guarantees visible improvements in appearance and confidence. It is the idealization of what proponents of positive change have been saying since the beginning: change begins from within, and spreads.
Author Bio: Lisa is a freelance writer for a fitness website full of weight training tips. She is always on the lookout for new ways to promote healthy living. When she isn’t outside doing her daily exercises, you can find her inside catching up on the newest television shows.
Significant numbers of people decide to join a gym each year. For some, their aim is simply to improve fitness levels, but many others wish to increase their lean body mass, and to look and feel better. However, of all the people who start an exercise plan with the best of intentions, only a fraction continue for very long. For some people, the main reason for discontinuing their exercise regime is that they do not see progress fast enough; and the primary reason for this is that they fail to recognize the importance that a protein diet plan has on progress. A high protein diet plan is an essential ingredient in increasing lean body mass and improving one’s physique.
When trying to gain weight, the amount of protein that needs to be consumed is much more than some people imagine. In fact, it is often recommended that a person needs to consume between 1 and 1.5 grams of protein per pound of lean body mass every day.
To calculate your lean body mass, you must first know your total weight and your body fat percentage. You can find both by purchasing a set of scales that also calculates body fat. These types of scales work by passing a very small (and safe) electric current through the body – because fat resists electricity at a different rate than muscle / bone etc., the scales can determine the amount of body fat by the current that is returned.
When you know your total weight and body fat percentage simply multiply your total weight by BF% and then minus the result from your total weight.
As an example, if a man weighs 170 pounds and has 15% body fat: We multiply 170 by 0.15 to get 25.5. We would then minus 25.5 from 170 to get a total lean body mass of 144.5 pounds.
This means that to consume enough protein for high protein diet plans, our hypothetical man would need to consume between 144.5 and 216.75 grams of protein each day.
Whatever your reasons for working out, do not discount the importance of a high protein diet plan. This is how the body repairs and grows muscle tissue, and without an adequate supply, you will not make the gains that you could.
It seems that every day there is another new diet introduced to the masses. Yet, instead of looking for the latest “miracle diet”, maybe you should look at the old and proven diets that have been a part of healthy lifestyle for centuries. And one of the healthiest – and tastiest – diets is the Mediterranean diet.
This diet stresses the value of high-quality wellness and does not primarily focus on losing weight. However, if you are overweight, losing weight will happen naturally. It won’t happen overnight, and it will require some concentrated effort on your side, but you won’t have to starve yourself, or spend countless hours at the gym.
But this type of diet goes well beyond maintaining body weight. Your cardiovascular system will benefit from it greatly too. There is a clear correlation between cardiovascular problems and food you eat, and the research shows, that heart disease is greatly less common in Greece than in the USA.
If the “Mediterranean Diet” appeals to you, don’t forget that it does not refer to one specific diet. Instead, it is a general term that refers to a lifestyle of eating healthy foods frequently consumed by people in the Mediterranean countries. Over time, cuisines from further geographical locations have affected Greek foods. It really is well known that olive oil is a especially healthy food. Choosing better fats such as olive oil in place of butter is one way to follow the healthful approach utilized in the Mediterranean diet. That is merely one aspect and there are more.
Garden-fresh greens and salads combined with beneficial nuts and yogurt are several of the staples of the Mediterranean diet. Stuffed tomatoes are another widespread illustration. An excellent model of this diet plan is a Greek salad frequently found in upscale restaurants. Typical American salad dressings are replaced by better oil and vinegar. Keeping away from low fat versions of typical salad dressings is also recommended. The customary Greek eating plan replaces common high fat, refined snacks with healthier nuts and raw vegetables.
The most important tip to keep in mind about what is called, the Mediterranean Diet, is that is represents a established approach to food. American fitness experts have been recommending this approach for years. Along with improving your wellness you will also obtain the positives of a healthy lifestyle.