Avoid These Foods When Dieting

Avoid These Foods When Dieting

4 Types of foods to avoid when dieting

I know how challenging losing weight is and it’s a giant task for most people. However, if your smart about  which foods to consume and which ones to avoid, you’ll find it a lot easier to lose them pounds. Always remember that you will gain weight if your caloric intake is higher than your energy output.


To make your task of losing weight just a little easier, I decided to put together a list of some food groups you must avoid when you can or have in moderation.

Fats

Let me get something out the way first, I’m not saying avoid fats, as they are an important macronutrient, I’m just saying try to limit your fats, and consume in moderation.

Fats are important in your diet, as they are a good source of energy, and are needed for brain function. However, the volume of calories you take in is doubled compared to proteins or carbohydrates of the same size.

If you want your diet to go successfully, consume fats in moderation. So when eating foods like meat, pick the lean cuts, and personally I would stay away from anything fried.

9181004p106drainfriedfoodsl

Sweets/Candy

Personally, when I’m loosing weight, I allow myself one ‘sweet treat’ a week, whether that’s a bag of sweets, or a chocolate bar. However I always make sure I can fit it into my diet without going over my calories for the day. For more on how to do this Flexible Dieting

If you indulge in ice cream, cheesecake and chocolate, to often, you will end up with more pounds than before.

Sweets are sources of carbohydrates. But the carbohydrate is in its simplest form, making it very high in calories for the amount of volume you get. Remember when dieting you always want include more foods that are low in calories and that are filling. I have another article dedicated to this, so if your interested in finding out some foods that are perfect for dieting, check it out.

In the modern-day we all eat way too much sugar. The problem is that sugar is in just about everything we eat. Therefore, it can be tough to realize just how much of it we are eating. The problem with sugar is that it contains empty calories. Basically it has absolutely no nutritional value. Sugar can also cause your immune system to become depressed, put you at risk for heart disease and osteoporosis among other things.

Sweets%20website%201

Processed Foods

Processed foods normally have a high caloric and sodium content.

I know when your losing weight and your always hungry, and there can be temptation to just go to the nearest KFC because it’s so quick and easy, but I personally never eat fast food, when I’m trying to lose weight, as it is just so high in calories and will put you off track.

Also avoid eating processed foods too much.

fast-food-top.jpg

Calorie Filled Drinks

This is really a no brainer, when you’re restricting your calories, why would you waste them on a drink, as they normally have no nutritional value, and also don’t satisfy your appetite

Whether it’s soft drinks, milk, juice or beer, drinks containing calories can be a big stumbling block. It’s very easy to forget how much you’re taking in when the calories are in liquid form which is what posses the danger.

soda


 

If you go about your diet, in a smart way, and consume the right foods, you’re going to be much more successful.

Thank you for reading

Advertisements

Low Carb Protein Cookies

Low Carb Protein Cookies

Chocolate & Peanut Butter Protein Cookies

It’s that time again! Craving something sweet? I know I am.

Here for you I have these delicious chocolate and peanut butter cookies, packed full of protein of course! I love these as they are full of flavour, but have unique macros, with the carbs being low and the fay slightly high. Personally this is perfect for me, as I struggle some days to hit my fat intake, so these cookies are perfect as they are full of healthy fats.

Perfect macro cookies to curb your cravings!

Low carb, low sugar.


Ingredients:

For 4 cookies-

  • 1/2 cup oatmeal
  • 1 scoop chocolate protein
  • 2 whole eggs
  • 3 Tbs. Stevia
  • Cinnamon
  • 3 Tbs. Peanut Butter

Method

What makes these cookies even better, is how easy they are to make.

All you have to do, it add every ingredient into a mixing bowl, and mix well.

After, place cookie mix on a lightly oiled baking try.

Then put in the oven for 190 Celsius/375 Fahrenheit, for only 5 minutes!

As easy as that.


Nutritional information (per cookie)-

  • Calories- 162
  • Protein- 13g
  • Fat- 8g
  • Carbs- 9g

Happy eating!

Enjoy!

3 Ways To Make Your Oatmeal Better

3 Ways To Make Your Oatmeal Better

Oatmeal/ porridge is a staple in anyone’s diet who is involved in fitness or healthy eating and for good reasons; it’s a good carb source, its quick and easy to make, tastes good, filling, and relatively low-calorie.

Personally I have oatmeal everyday for my breakfast. I must admit though sometimes I do get bored with the same old plane oatmeal, and it can even sometimes throw me off my diet, because if you’re not enjoying your meals it’s not sustainable.

So in this article I decided to list 3 tasty and creative oatmeal dishes, that I turn to, whenever I get bored with my regular oatmeal.


 

1. Banana-Nut Oatmeal

Ingredients:

  • 1/2 cup of oats
  • 1 cup waterSlow-Cooker-Banana-Nut-Oatmeal-The-Lemon-Bowl
  • 1 tablespoon chopped walnuts
  • 1 banana
  • 1 teaspoon cinnamon

 

Method:

  • Cook your oatmeal as normal.
  • Top with banana slices, walnuts, and cinnamon.

Nutritional Information:

Per 1 Serving:

  • Calories:  310
  • Fat:  8 g
  • Protein:  8 g
  • Carbs:  57 g

Peanut Butter & Berries Oatmeal

Ingredients:

  • 1/4 cup rolled oats
  • 1/2 cup water
  • 1/2 scoop protein powder, (use whatever flavour you want, I used vanilla)
  • 1/4 cup berries, (choose whatever berries you want, Personally I use strawberries)
  • 1 tablespoon all-natural peanut butter
  • 1 tablespoon powdered peanut butter

Method:

  • Mash the berries with a fork, to make a jam consistency.
  • Add oats, water, protein powder, and powdered peanut butter.
  • Microwave the mixture until at your desired thickness, and is hot.
  • Stir and top with peanut butter. Add more berries on top!

Nutritional Information:PBJOats2

Per 1 serving

  • Calories:  317
  • Fat:  12.7 g
  • Carbs:  29.4 g
  • Protein:  23.6 g

 


Baked Oatmeal

For those of us who find the texture of oatmeal displeasing but still want the health benefits of the food, try baked oatmeal bars! It tastes like a mixture of a chewy snack bar and a creamy bowl of oats.

Ingredients:

  • 2 cups quick oats
  • 1/2 cup packed brown sugar
  • 1/3 cup raisins
  • 1 tablespoon chopped walnuts
  • 1 teaspoon baking powderBaked-Oatmeal-with-Apples-and-Raisins
  • 1 1/2 cups fat-free milk
  • 1/2 cup applesauce
  • 2 tablespoons butter, melted
  • 1 large egg, beaten
  • Cooking spray

Method:

  • Preheat oven to 190 degrees Celsius/ 375 degrees Fahrenheit.
  • Add 2 cups of uncooked quick-cooking oats, 1/2 cup of packed brown sugar, 1/3 cup of raisins, 1 tablespoon of chopped walnuts, and 1 teaspoon of baking powder in a medium bowl and mix.
  • Then add the milk, applesauce, butter, and egg in a second bowl and mix.
  • Add the two mixes together and stir.
  • Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake for 20 minutes. Serve warm.

Nutritional Information:

Servings:  5

Per 1 serving:

  • Calories:  281
  • Fat:  7.6g
  • Protein:  7g
  • Carbs:  48.8g

 


There you have it. I hope this makes your oatmeal a little bit more exciting!

Thank you for reading.

If you have any other great oatmeal recipes, make sure to comment, as I would love to try them.

Exquisite Egg Muffins

Exquisite Egg Muffins

I can promise you, you wont regret giving these ago! They are jam-packed full of flavour, there quick and easy to make, and you can have them hot or cold.

They could be used for a fast, on the go breakfast, or maybe just a snack to keep you going until your next meal, actually these are so good you can eat them any time of the day.

 It’s an extra benefit as well that theses are packed full of protein.


Ingredients:

  • 9 eggs
  • 1/2 cup chopped fresh spinach
  • 1/3 cup skim milk
  • 1/3 cup spelt flour (or whole wheat pastry flour)
  • 1/4 cup low-fat grated cheddar cheese
  • 1 Tbsp. chopped fresh basil
  • 1 small tomato, chopped
  • 1/2 tsp. sea salt
  • 1/2 tsp. cracked black pepper
  • 1 tsp. baking soda
  • (Optional add-ins)- Bacon or salmon

Method:

What makes these muffins even better is how simple, quick and easy they are to make!

  • Preheat oven to 175 Celsius/350 Fahrenheit.
  • Break the eggs into a bowl and whisk.
  • Add the rest of your ingredients and mix it all together!
  • Apply non-stick cooking spray to a muffin tin.
  • Pour 1/4 cup of the batter into each muffin case.
  • Pop them in the oven and bake for 25 to 30 minutes. Fork check to make sure they are done.

There we have it! As simple as that, now you have some tasty egg muffins.

If any of you use this recipe, be sure to let me know how you found them!

Thank you for reading.

Why You Should Drink Green Tea

Why You Should Drink Green Tea

Green Tea!

Green tea is very beneficial for the body.

Its packed with antioxidants and nutrients. Green tea has many healthy benefits compared to black tea, mainly because it doesn’t go through fermentation process like black tea does.

I would appreciate if you read the whole article, as I think its very informative, but I know not everyone has the time, so I underlined the health benefits, so if you’re in a rush, you can just scan through!


Health benefits of green tea;

  • Green tea contains caffeine, which has been proven to improve your memory, mood and also becoming more vigilant.

 

  • Green tea has been proven to lower the risks of all types of diabetes.

 

  • Lowers the risks related to various types of cancer. This is because the powerful antioxidants in it. They reduce effects associated with different types of cancer such as; prostate cancer, breast cancer, and colorectal cancer. On the contrary, it’s not advisable to pour the milk into your tea; because this can alternatively lower the antioxidant value.

 

  • Consuming green tea on a daily basis increases chances of burning more fat, and boosts your metabolic rate to a great extent. This is because it contains caffeine, which enhances more physical strength by facilitating mobilization of fatty acids from the tissues for a need to accumulate more energy from them.

 

  • Improves dental health, also lowers the risks of certain infections. In green tea there is something called catechins. It has a potential to kill various bacteria such as; streptococcus mucus and inhibit the infections of influenza.

 

  • Reduce the risks of cardiovascular diseases. Because green tea is full of antioxidants, it increases the antioxidants in our blood, which prevents the oxidation of the LDL cholesterol level.

 

  • Contains useful bioactive compounds. Green tea is highly rich in important antioxidants such as; flavonoids; Epigallocatechin Gallate (EGCG), which are useful in the formation of free radicals in the body and treating various diseases respectively.

 

Thank you for reading I hope it helps, I really recommend that you include green tea in your diet on a daily basis, if you don’t already. Its cheap, and so beneficial, so why wouldn’t you. A little tip, if you don’t like the taste, wait for the tea to cool right down and then you can just down it.

For more information, feel free to Contact me.

Fats! Make sure your consuming them

Fats! Make sure your consuming them

Don’t reject fats

I really don’t get why so many people go on crazy low-fat diets, it really is silly..

Fat is so important for body, we all need fat for our body and brain to function properly.

Fat is also very important in hormone regulation, especially testosterone production. Going on a low-fat diet is just counter productive. Fat does not make you fat, excess calories make you fat no matter what macronutrient those calories come from.

How much fat should you consume?

Aim for at least 0.4grams of fat per pound of your ‘lean’ body weight. to find your lean body weight, get your overall bodyweight and subtract your body fat percentage.

So for example if you weigh 200 pounds at 15% body fat you should consume at least 68g of fat per day  (200 – 15% = 170lbs of LBW x 0.4 = 68).

Best sources of fat

  • Nuts- walnuts, almonds, peanuts
  • Peanut butter
  • Avocado
  • Bacon
  • Healthy oils- Canola oil, Olive oil
  • Eggs
  • Salmon

Different types of fat

Trans fat

  • occurs naturally in some foods, especially foods from animals.
  • most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats.
  • synthetic trans fat can increase unhealthy low density lipoprotein cholesterol and lower healthy high-density lipoprotein cholesterol. This can increase your risk of cardiovascular disease.

Foods-High-Trans-Fats

Polyunsaturated fat

  • This is a type of fat found mostly in plant-based foods and oils.
  • Eating foods rich in polyunsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease.
  • also helps decrease the risk of type 2 diabetes.
  • omega-3, found in fish, decreases the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

EssentialFattyAcids

Monounsaturated fat

  • This is a type of fat found in a variety of foods and oils.
  • foods rich in monounsaturated fats, improves blood cholesterol levels, which can decrease your risk of heart disease.
  • Research also shows that this type of fat may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

mono

Saturated fat

  • We want to try to avoid this fat, or consume as little as possible.
  • It comes mainly from animal sources of food.
  • Saturated fat raises total blood cholesterol levels and low-density lipoprotein cholesterol levels, which can increase your risk of cardiovascular disease.
  • Saturated fat may also increase your risk of type 2 diabetes.

21357781

Should you aviod saturated and trans fat

No you dont have to aviod them completely, just keep them in moderation and don’t go overboard on them.

Try  to base most of your fat intake around Polyunsaturated and Monounsaturated fats, but this does not mean fully avoid all Saturated and Trans fats, as they do have some benefits.

Saturated fat has the biggest impact on increasing testosterone levels. Consuming any type of fat is fine to meet your minimum fat requirements but just try and base the majority of your daily fat intake around Polyunsaturated and Monounsaturated.

I hope you find this article helpful and informative.

Thank you for reading.

If you have any questions, or want more information, feel free to Contact me.

 

Filling Low Calorie Foods

Filling Low Calorie Foods

No, I’m sorry chocolate isn’t on this list

I am currently cutting (losing weight) and as I get deeper into my cut, I have started to lower my calories more, which I find hard as I love food! Who doesn’t?

One of the main reasons my cut has been so successful so far is because I have been controlling my diet well and have been making the right food choices.

No I haven’t been taking any sort of ‘special, magical weight loss foods’ as they don’t exist.

 If your goal is to lose or gain weight, it all comes down to how well you’re controlling your energy balance. For more information on this- Calories in V. Calories out

If you wish to, you can eat anything as part of your weight loss diet, as long as it fits into your calorie targets for the day, some foods are generally better than others.

By better I mean that they are more filling, and satisfying, calorie for calorie.

By eating more low-calorie foods  you’ll feel like you’re eating more, your stomach will feel fuller, leading to you being more satisfied.


So here are some of the foods I have been incorporating into my diet more as I get deeper into my cut, these are my personal favourite low-calorie filling foods that you can use as part of your diet.

  1. Potatoes/Sweet Potato

The potato is a great option compared to other carb sources such as; pasta, rice, cereals, etc. If you’re looking to maximize volume with as few calories as possible.

One of the best things about having potatoes in your diet is that they will keep you feeling full and satisfied, making you less likely to overeat or binge eat.

1 medium baked potato without the skin:

  • Calories: 120diana-henrys-perfect-baked-potato-tips-192776024-1280
  • Carbs: 28
  • Protein: 3 grams
  • Fat: 0 grams
  • Fibre: 2 grams

2. Watermelon

Watermelon tastes great, is refreshing and there is only 90 calories in 2 whole cups!

Also now that summer is here/fast approaching it becomes an even better option.

2 cups of watermelon:

  • Calories: 90
  • Carbs: 23 grams
  • Protein: 2 grams
  • Fat: 0.5 grams
  • Fibre: 1.5 grams

Food, fresh. Watermelon on the table

3. Porridge/Oatmeal

I have porridge every day for breakfast, and to be honest is my favourite meal of the day! You can top it with whatever fruit you want, personally I top it with strawberries, which is another brilliant low-calorie food.

The reason it’s so filling is because, it contains a filling blend of complex carbs, protein, fibre, and water.

This always keeps me going throughout the morning and stops me snacking before my lunch.

1 cup of cooked porridge:

  • Calories: 150
  • Carbs: 22 grams
  • Protein: 6 grams
  • Fat: 2.5 grams
  • Fibre: 4 grams

PORRIDGE_2603122b_3434076a

4. Popcorn!

In 3  cups of popcorn there are only around 100-120 calories, obviously that is if it isn’t covered in butter!

What a lot of people don’t realise as well is that its also relatively high in fibre, which helps keep you feeling full.

Popcorn is also great to control cravings, and if your like me you have a massive sweet tooth so this really helps.

3 cups of popcorn (unbuttered):

  • Calories: 100-120
  • Carbs: 16 grams
  • Protein: 2 grams
  • Fat: 3 grams
  • Fibre: 3 grams

Bol de popcorn

5. Egg whites

Along with porridge, egg whites are a staple in my diet come breakfast time. But let’s be honest I know egg whites are not as tasty as whole eggs, but they have basically no fat, are high in protein, and with some good seasonings they’ll taste just as good.

What makes them even more beneficial is that, the type of protein in egg whites is slow digesting, which will help keep hunger at bay for longer after you have eaten them.

1 cup of egg whites:

  • Calories: 125
  • Protein: 26 grams
  • Fat: 0.5 grams
  • Carbs: 2 grams
  • Fibre: 0 grams

MK-21-fbandweb


There you have it, just a few of the foods I include in my day-to-day diet, that are helping me feel fuller for longer.

Thank you for reading, I hope this helps.

If you have your own favourite low-calorie, filling foods, be sure to comment down below and let me know.