Tag weight loss

Paleo Meal Plans For Women – The Fat Loss Cure?

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Original post can be found at:

http://sportsnutritionsupplementguide.com/eating-plans/paleo/item/1413-paleo-meal-plans-for-women-the-fat-loss-cure#.VGqZY_nF-K0
paleo
Apparently the cave dwellers of the Stone Age knew a thing or two about nutrition, because modern nutrition experts have developed a new craze with the Paleo diet, purporting a myriad of health benefits such as fat loss and a boost in energy. However, though some individuals have reported increased energy while on a Paleo plan, many others have reported a slump in energy levels. For this reason, I want to remind readers that it is essential to determine what works for YOUR body. Paleo may work wonders for you, or it may be a turn in the wrong direction too.

For those of you who are unclear on what defines a Paleo meal diet, let’s look at what food items are allowed on this meal plan: meat, poultry, seafood, eggs, vegetables, fruit, nuts, and seeds. Foods which are banned from Paleo plans are: grains, legumes, refined sugar, artificial sweeteners, processed foods, dairy. Here is a more detailed breakdown of the Paleo philosophy:

About one-quarter to one-third of the calories you ingest daily will come from protein sources, all of which are from animal sources.
Carbohydrate sources consist of vegetables and fruits and comprise about 40% of your daily caloric intake.
Fat intake is relatively high, consisting of monounsaturated and polyunsaturated fats and Omega-3 fatty acids.
Paleo plans are low in sodium and high in potassium due to the whole food sources which are allowed.
Benefits of Paleo
Some people may notice a marked improvement in digestion after implementing a Paleo meal plan, which can be explained in part by the large amounts of fiber delivered with this dietary approach. Those who are gluten sensitive or intolerant usually notice a pronounced improvement in gut health after going the Paleo route, since irritating and inflammatory grains are eliminated from the diet.

Since blood glucose levels remain relatively stable due to the low glycemic index of foods ingested in Paleo plans, people may notice mood stabilization, a decrease in food cravings, and better focus and concentration. Another benefit which Paleo diets can confer is weight loss. I have heard of people suddenly dropping those last five or ten pounds rather quickly after following a Paleo plan, so Paleo can be a godsend for those who are at their wit’s end about trying to lose weight.

Negative Aspects of Paleo
If you’re passionate about remaining a vegetarian, you can forget about going Paleo, since it relies heavily on animal protein sources. With so much meat in the plan, some individuals cannot tolerate the high amounts of protein. Others cannot tolerate the sudden massive intake of dietary fat, and develop increased gut permeability, which is ironic since many people who switch to Paleo plans are trying to find a way to heal a leaky gut. Digestive upset which surfaces while on a Paleo diet may also be a result of consuming the excessive supplements which are required to ensure optimal nutrition while on a Paleo plan.

Paleo plans do not guarantee relief from food intolerance either, since foods considered Paleo safe, such as beef or walnuts, can trigger massive inflammation in the gut. The solution is to either get a food tolerance test from your physician’s office, or eliminate foods one by one until your symptoms disappear. However, the problem with food elimination while on a Paleo plan is that you are already quite restricted on the foods which you are allowed to eat. Another problem with the limited number of foods allowed on Paleo plans is that macro and micro nutrients are often inadequate. Some women simply cannot consume the massive amounts of protein which are required on the plan, and caloric needs are often not met because the caloric densities of the staple foods on a Paleo plan are rather low. In addition, the body’s daily requirements for vitamins and minerals is often not fully met, making it necessary to take many supplements to compensate for the nutrient deficit.

I have also noticed that a fair percentage of women (and men too, for that matter) do not function well on extremely low carbohydrate diets. These women would fare better on a Paleo plan which allowed some root vegetables such as potatoes for starchy carbs, or on a non-Paleo plan which incorporated grains.

The Verdict
After all is said and done, the Paleo approach is restrictive, and in my humble opinion, not sustainable for the long term. As one who has followed restrictive non-Paleo contest prep plans, I can honestly say I had more variety with some of them than what I have seen with Paleo plans. I believe that a Paleo diet can be an excellent short-term way to jump start weight loss, especially for someone whose weight loss efforts have stalled.

Royal Sport Ltd. Target Review

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Target is a supplement made by Royal Sport Ltd. which is designed to control appetite and cravings, elevate mood and promote weight loss. It contains Garcinia Cambogia, Green Coffee Bean Extract, Raspberry ketones, and Griffonia. It can be stacked with other products in the Royal Sport line for enhanced results. I have only used this product alone, and personally haven’t noticed much in the way of fat loss, but my food cravings are almost completely eliminated, which I hadn’t expected at all. I honestly think that, for me, Target would work best when stacked with other products in the Royal Sport line because my body is just acting stubborn. However, many people have reported amazing results while using Target alone, proving that what works for some people might not work for others.

royaltarget
I love the fact that Target is stimulant free yet offers fat loss and metabolic benefits for people who want to push themselves over the edge and reach their fitness and wellness goals. It’s certainly worth adding Target to a weight loss or fat loss regimen!

One last thing: I ADORE Royal Sport packaging! It’s low key yet distinctive, and it features my favorite color! I love the rubberized lids too.

Taurine

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Taurine

If you want to live to a ripe old age, you should make sure you have a steady supply of taurine to guarantee it. Taurine is an amino acid which is found in large concentrations in the brain, heart, retina and platelets. This amazing amino acid protects against heart failure, detoxes the liver, maintains electrolyte balance in the body, supports the immune system, and promotes insulin sensitivity. If you consume a diet which incorporates meat and fish, your taurine levels may be normal, but if you are vegetarian or vegan, chances are that you don’t have adequate levels of taurine in your body. Another factor is the fact that as we age, we become less efficient at producing taurine.

Those of you who lift weights may already be aware of the energy boosting effects of taurine supplementation, and may be already taking it in the form of a preworkout mix which typically has taurine as part of the blend. Taurine also expands muscle cells, increasing the volume and contributing to the ever so familiar “pump” that comes from an intense lifts. But the additional health benefits of taurine supplementation make it almost impossible to pass up.

Taurine supplements are inexpensive and you don’t have to take high doses. A good dosage for most people is 1.5 grams, but you can double the dosage if you wish. You may notice a metabolic boost and significant weight loss as a result of taking taurine supplements. Taurine also causes a drop in serum triglyceride levels, making it an acceptable alternative to prescription lipid-lowering agents. Any excess is excreted by the kidneys.

Green Coffee Bean Extract

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You may be wondering what green coffee extract is, especially when the roasted variety has such a characteristic mahogany brown color. “Green” coffee refers to the most pure and raw form of coffee before it is roasted and processed in other ways. When coffee beans are roasted, a powerful chemical called chlorogenic acid is leached out, and it is this chemical which is believed to slow absorption of fat and glucose from foods, resulting in less fat deposition and greater weight loss. Dr. Oz was a major factor in popularizing this supplement, and allegedly conducted his own study using the extract, demonstrating effectiveness in his subjects. There are several studies which have concluded that green coffee extract can have a modest effect on individuals looking to lose weight, even if all other factors (diet, physical activity) remain unchanged.

I am very much a skeptic when it comes to supplements with weight loss claims, but green coffee extract seems to have some validity. I am seeing more thermogenic formulas with green coffee extract as part of the formulation, and feel comfortable recommending it either alone or in combination. The recommended dosage of green coffee extract is 800 milligrams twice daily before meals.

green coffee

You Don’t Eat ENOUGH To Lose Weight – Why Diets Don’t Work

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Lettuce supersizeYes, you read that title correctly. If you have been on one diet after another in an effort to try to lose those last 5, 10, 15, or however many pounds, perhaps losing some weight only to gain all of it back plus some bonus weight, then it is highly likely that you have damaged your metabolism via severe calorie restriction. There is a very good reason why the weight loss industry is so successful and why certain well-known weight loss programs keep their customers coming back. The reason has everything to do with not eating enough, skipping meals, eating the wrong foods, and binging when food is finally available.

When you skip meals, you wreak havoc on your metabolism by causing it to slow down. Why does this happen? When there is no food to break down, the body’s furnace slows down and becomes so sluggish that when you actually do eat something, your body is less equipped to break down the food quickly, so much of it is stored as fat. Depriving yourself of food also causes sharp drops in blood sugar, robbing you of energy and increasing insulin resistance. Increased insulin resistance over time can precipitate the development of diabetes.

Other consequences of skipping meals include the following:

• Malnutrition – If you do not feed your body regular, balanced meals, it is highly likely that you are depriving it of essential nutrients. Malnourished states can lead to weight gain, poor health and progression of disease over time.

• Poor concentration – This is due to the depletion of glycogen stores which occurs. The brain simply does not have enough fuel to run on, resulting in fogginess.

• Hunger pangs – When you skip meals, you may experience intense feelings of hunger along with anxiety, dizziness or nausea. In addition, such feeling may lead to overeating when you finally sit down to eat something. Loading the body with a large meal is overkill, and leads to poor digestion and absorption as well as increased storage in body fat stores.

Do yourself a favor and practice the following guidelines. If you do, you will be rewarded with a healthy weight for a lifetime.

1. Don’t skip meals.
2. Make sure to eat enough protein to sustain your energy levels and satisfy your hunger.
3. EAT BREAKFAST.
4. Commit to healthy meals.
5. When you turn to snacks, make sure healthy alternatives are available so you aren’t tempted to reach for a nutrient-poor convenience food.