A number of things which have great importance in our life and the health among them all is one most important which have a great influence on our life.
As the right health is much important to spend a happy and healthy life, in the same way our foods and way of eating have much importance to keep the right level of health.
A person with excess body fat faces a number of problems to meet the requirements of a happy life so, it is necessary to cut down the excess body fat to enjoy a healthy life style.
A dietitian expert can guide you in best way about a perfect diet for lose weight according to your health conditions because every body’s nutritional requirement some time differs according to the state of health.
Always eat more and much fresh foods items instead of junk foods and during weigh losing process consume those foods items having low calories.
Normally while you have overweight use those foods which are help full to burn the extra fat such as chilli, green tea, berries and whole grain. Take milk, meat, eggs, chicken, turkey, fish, tofu, cheese, and beans because they provide proteins to your body which are needed to build and rebuild tissues each day. Use lean red meat, dried beans, and dark green vegetables because they fulfills the necessary requirement of iron for your body because iron is necessary for blood to carry oxygen in body and also helpful for blood circulation in body. Use minimum one cup of soup with your meal each day and keep you walking after your meal for some time it help for your stomach. Use whole grains, fruits, and vegetables in your foods because these are high-fiber sources and provides carbohydrates to your body which are the body’s preferred energy source. Use milk and dairy foods because they provide calcium which is critical for the development and building of bones.
Drink a large amount of water daily, use decaffeinated coffee and tea in small amount as these all gives fluids to your body which is necessary to making new cells and maintaining blood volume in your body.
Use leafy green vegetables such as broccoli and asparagus, lean beef, oranges, and lentils in eating because they provide the folate to your body because it helps to prevent neural tube defects and necessary to produce blood in body. High cholesterol is a key factor in developing heart disease, which claims three times more lives than breast cancer and twice as many as lung cancer. So can diet alone be used to bring down high cholesterol – or should we leave it all to statins?
Confusingly, countless foods carry labels claiming they can protect your heart or cut cholesterol. These include Flora pro.activ and Benecol yogurt shots, as well as other products containing stanols and sterols. Studies have shown that plant sterols reduce cholesterol levels by seven to ten per cent within three weeks, as part of a diet low in saturated fat. You need to consume 2g in one go alongside your biggest meal of the day, each day, to get the full effect. The high fermentable-fibre content of beans and pulses means that they cannot be digested easily by the gut.
A meta-analysis of 67 studies on dietary fibre and cholesterol levels revealed that consuming more  fibre helped reduce ‘bad’ LDL cholesterol by a small but significant amount. Fibrous foods such as beans  also trick the body into absorbing less saturated fat, which can help control weight and protect arteries from heart disease. Just swapping white bread for wholemeal can lower cholesterol levels, a manageable step for everyone. Most nuts, including almonds, walnuts, pecans and peanuts, are good for lowering cholesterol. In 2010, an American analysis of 25 studies on nut consumption and blood fat levels found that eating  a portion every day (eight to ten nuts, or a small  palm-full) reduced overall cholesterol by five per cent and was particularly good for people with high levels  of ‘bad’ LDL cholesterol.
Linda Main says: ‘Nuts are very filling, so not only do they reduce cholesterol, but they can stop you snacking on too many other fatty foods afterwards.
Soya milk, soy nuts, tofu and soya yogurts  may help the liver to take ‘bad’ LDL cholesterol out of the bloodstream. There is some evidence, including a 2011 study, that soy protein can help reduce total cholesterol. Although the effects were modest, some experts say that because soy products such as tofu often replace meat in the diet, they reduce the intake of saturated fat from other sources. Olive oil and rapeseed oil, which contain mainly monounsaturated fats, neither increase nor decrease cholesterol levels. However, they help to make the  artery walls stronger, meaning that they are less likely  to be damaged by cholesterol.
Studies suggest that replacing saturated fat such as lard and butter with these oils results in a fall in cholesterol.
Polyunsaturated fats from sunflower oils were considered to be as good as olive oils, but recently it has emerged that having too much of them causes oxidation, meaning they may increase furring of the arteries. Analysis of 12 studies involving more than 1,000 people showed that adding beta glucans each day to your  diet via porridge, other oat-based cereals and oatcakes reduced cholesterol by up to five per cent within three months.
Cholesterol is a fatty substance produced by the liver and used to build cell walls, create a protective glove around nerves and to make other chemicals such as hormones. Cholesterol gets round our bodies  by combining with protein to form a protective coating around tiny balls of fat absorbed from our diet – termed lipoproteins. The two lipoproteins usually measured are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Diet can reduce cholesterol levels by ten to 20 per cent, which significantly decreases heart-disease risk. To slash cholesterol by as close  to 20 per cent as possible, you’ll need to adopt ALL of the healthy eating elements mentioned above  for at least three months. I used to go on only fibrous carbs and protein with low fat intake for extended periods of time in order to loose fat and get cut, I also lost way too much muscle by doing that, plus I was doing copious amounts of cardio (now thats another story, anyways, my mood and strength suffered greatly until I discovered carb cycling! Carb cycling keeps your leptin level and other fat burning hormones in top shape while effectively loosing fat.
Don’t get stuck on no carb day forever, up to 4 days, after that you will eat your muscle and start to feel like crap. 226 cals total meal (could be lean protein like white fish, sea food w fibrous veg and couple of nuts, or fattier fish and fibrous veg and no nuts. A hypo-caloric diet where the goal is to decrease overall body fat, while concomitantly maintaining or even gaining muscle mass. A hyper-caloric diet where the goal is to increase overall muscle mass, while concomitantly maintaining or even losing body fat. Coining a new phrase, Avant Labs style, the concept of a recomposition was previously unheard of.
Carbohydrate manipulation is the key here, but we will back into this by discussing our protein and fat intake, which each remain constant. Suffice it to say, that one gram per pound of bodyweight is the absolute minimum, and there is no maximum on this diet. You can eat more, but to overindulge at one meal, does not excuse a deficient amount at another. Third, you will be supplementing with fish oil at 10 to 20 grams a day — the more the better. As mentioned, we have three types of days in the diet, and they vary only by the amount of carbohydrate that is consumed. On your high carb day, four of the meals (three if you are only eating five meals) can have as much carbohydrates (yes, they must also be from the approved list – we love lists) as you like. Also, each one of those meals must include a small piece of fruit (again, a requirement before downing enough other carbs to the point of no return). So to sum up, all but two of your meals will have a small piece of fruit, and as much carbohydrate from the approved list as you like. Most people find themselves looking forward to, if not salivating at the thought of, the upcoming high carb day. Here, you will stick to your six (or five) meals, and only consume protein (and some fats); again from the list, and again, at least meeting the prescribed minimum.
Each and every day, whether it be a high, low, or no carb day, at least three meals, each and every day should include one cup of green veggies. The old dieting adage that one should not weigh (or take measurements) oneself daily is perhaps never truer than on this diet. As well, you are likely to look and feel bloated at the end of, and the day after, your high carbohydrate days. So, we resolve this by always taking measurements, and charting weight after the same type of day.
While bodybuilders and non-bodybuilders can use this diet, most of us reading this perform some form of resistance training. This can be a protein only meal, and then followed by a carb meal on carb days, or can be taken with oatmeal (or another carb from the list) on carb days. A thorough discussion of different types of cardiovascular activity is well beyond the scope of this article. Here, I will state briefly, that the three-day basic plan will (or should) provide for rapid, steady fat loss.


In 1998, my training partner (a pure mesomorph, the bastard) used my original, low-fat variety of cycling to prepare for his first bodybuilding show. In 2002, a new training partner (an endomorph with slight mesomorph tendencies) used a lifestyle variety of the diet, and went from a bodyweight of 228 pounds to 192 in ten weeks, without losing any significant muscle-mass; indeed, his strength increased in that time. Several females, in 2002, on-line, successfully used a third generation of the Basic Plan to drop a few pounds for summer.
Next time we will explore variations of the diet for different goals and body types, as well as discuss supplementation and advanced versions of the diet that can be achieved with supplementation.
An obese patient has a number of choices to be adopted to cut down the weight quickly but a perfect diet program is the most economical and affordable way to lose weight in short period of time because a diet provides all necessary nutrition to your body that help to keep the energy in balance in your body.
Well, perhaps not specifically you, but thousands of Britons have this news broken to them by doctors every day.
The good news is that lowering your cholesterol is the biggest thing you can do to reduce your risk. Much of the health advice on the matter, including that on the NHS Eat Well site, is vague, leading to many misconceptions and myths. The answer for very many people is yes, you CAN reduce your levels significantly through making changes in your diet. These naturally occurring molecules, which are found in plants, block the absorption of dietary cholesterol, which is then excreted with other waste.
Around 5g will come from oat-based products and you can get the rest from just a slice of high-fibre toast and two tablespoons of beans. It may also stop LDL causing inflammation in the arteries, a key risk factor for cardiovascular disease. A 2002 study found that consuming this amount of olive oil each day decreased total cholesterol by eight per cent in six weeks. The beta  glucans form a thick gel inside the digestive tract  and bind to cholesterol in the gut, helping to prevent cholesterol from being absorbed by the body. This is equivalent  to a small bowl of porridge, three oatcakes and two slices of oat bread. The purpose of this coating is to hold fat together, so we don’t have ‘oil slicks’ of fat in our bloodstream. LDL is like a juggernaut – big clumps of fat and protein that trundle along the arteries and can only be cleared from our system by the liver.
It is much smaller in size and hoovers up fat deposits from the artery wall as it moves around the body. In the West, more people have high cholesterol than  in countries with a low-fat diet, such  as Japan. If you have a family history of premature heart disease or raised cholesterol, you should tell your GP as soon as possible and would be eligible for tests before the age of 40.
It becomes a bigger worry the older you are, if you smoke, have high blood pressure, a family history of heart problems and don’t exercise. If it is a lot higher, they may tell you to take statins because these drugs are likely to reduce cholesterol by 20 to 40 per cent – a massive drop. But essentially, it is a slow, yet steady body transformation whereby you seek to both lose body fat and gain lean body mass, concomitantly.
Again, I will stress that this can, and should, betweaked, based on the individual’s goals, geno and pheno-types, and dieting history. An acceptable alternative is five meals daily, and if you so choose, be sure to keep the daily ratios consistent, as each meal will require more food.
In other words, at each and every meal, of each and every day, you can feel free to dig in to as much protein as you wish. Thus, a 200-pound individual should eat at least 33 grams of protein at each and every meal. Of course, like any other macronutrient, too much protein can hinder fat loss or even promote fat gain.
Indeed, four of your meals must use lean protein sources, while the remaining one or two may come from a higher-fat source.
Again, I have provided a list for easy reference, but for those of you with peculiar tastes, you can choose any protein that derives about 20-25% of its calories from fat. First, you will be getting some fats in your lean protein sources (probably between 10 and 20 grams of fat) and a few grams from the carb sources (another 10 to 20 grams on high carb day).
They are the high carbohydrate day (high carb), the low carbohydrate day (low carb), and the no (approaching zero) carbohydrate day (no carb). Almost any fruit will do (save bananas, kiwis, avocado, and other very high calorie or high fat fruits). Obviously, make sure you leave sufficient time between your pre-workout meal and your workout, or limit the quantity of carbs at this meal, lest your body succumb to reverse peristalsis. Relax and go with the flow; it is quite hard to mess up the high carb day, if you stick to the right carbs.
For most, the cyclical nature of the diet will make this day a relatively easy emotional challenge, however.
This is normal and not an indication of lack of progress (as many an individual who were skeptical, yet tried the diet can attest to).
Whether it is the morning after a high carb day, or the end of a no carb day, or whatever, consistency is key.
Generally, however, adding in a weekly session or two of high intensity interval training at the appropriate time is a good idea. It can be tailored to the individual’s goals, genetics, preferences, lifestyle, or all of the above. I successfully got down to around 5% body fat each time, retained a substantial amount of muscle, and needed no tweaking of the basic plan, and no supplements, though I did do cardio. He was so pleased with his progress that he has spawned off many other on-line cutters to do the same. She was more muscular this time around before the diet, and she successfully retained that size, while simultaneously coming in leaner. Indeed, I do believe almost anyone can use the Basic Plan successfully (for cutting), just perhaps not optimally, which of course is our goal. Created by physiologist-turned-bodybuilder, Tom Venuto, it has helped thousands of guys lose male belly fat and gain lean muscle density.Let's be clear, a get lean diet for men must be comprehensive.
To keep yourself healthy and fit it is necessary to keep the energy imbalance in your body but while a person does not eat the right foods properly it creates the energy imbalance in your body and open the way for several diseases the most numerous is the obesity, a disease in which due to much eating and inactive life style excess body fat has accumulated to the extent that it may have a negative effect on health, leading to reduced life expectancy and increase the health problems.
While you do not take proper food your body fails to get the energy properly which causes the energy imbalance. No food  is prohibited, so you can still eat cheese, red meat and chocolate, within the limits of a low-fat diet.
To find out what we should – and shouldn’t – be eating to lower cholesterol levels, we spoke to leading diet and heart health experts.
It is not clear how nuts lower cholesterol, but it might be because they contain plant sterols as well as monounsaturated fats that protect blood vessels from damage. The reduction in cholesterol may be as much as five per cent, but scientific proof  for this is limited. This is why it’s important to know how much LDL and HDL are in your blood, as the ratio between these two types of fat is what really matters when it comes to risk.
Eating foods high in saturated fat, such as butter, cream, processed meat such as sausages and fast food, means that our cholesterol goes up. The result gives volume of cholesterol in a measurement called millimoles per litre of blood – or mmol. Doctors will prescribe statins to anyone with a 20 per cent chance of developing cardiovascular disease in the next decade. For some, a healthy diet does not have a great effect.  Once your cholesterol has  reduced, you’ll have to keep up  the good work and stick to your new eating plan.
It is not to be skipped, skimped upon, taken lightly, or otherwise reduced simply because the diet does not focus on it. If five meals is the necessary course, the same individual should eat a minimum of 40 grams of protein per meal.
This is another instance where I am putting some faith in the body’s sense of self-regulation. Again, we are assuming six meals per day, so you will need to adjust if you follow a five-meal plan. So for you carb gluttons out there, you might want to make sure you eat your protein source before truly loading up on those carbs first. You are not expected to gorge yourself, nor are you expected to exercise the usual strict self-restraint. If you eat too many carbs one meal, you will probably eat less the next, as you’ll still be full (just make sure you get the protein in). It also, I am willing to bet, will be the most controversial day, among the dieting community.


However, do not be surprised if you eat less than you expect, since eating protein alone can cause one to feel satiated more rapidly. I don’t care, though you may find it more pleasing to the palate to consume your vegetables with your no carb meals.
Indeed, it is a relatively sparse list, given the plethora of carb sources found in grocery stores. Personally, for psychological reasons, I prefer the morning after a high carb day, but the choice is yours.
This diet does not allow for calories (whether they be fat, sugar, or what-have-you) added at the preparation or cooking stage.
In conjunction with the Basic Plan (with fat loss being the goal), I recommend, at a minimum, between 30 and 50 grams of whey protein. And, hence, it is over-utilized, to the detriment of the dieter-especially the muscular dieter.
Resistance training can provide most, if not all, of the physical benefits of cardio, and can do so more efficiently. If you are already very lean, and still seeking to get freaky lean, that would be a good situation to add controlled amounts.
Should fat loss prove too rapid make no adjustments until at least three weeks or approximately 7 mini-cycles to attain a baseline (and know that you are losing weight as opposed to water).
My training program helped immensely, as he gained 15 pounds of muscle, I’d wager, drug and supplement free, in the six months he trained with me prior to cutting.
Despite this, though again using a variety of synergistic supplements, she has been increasing strength during the cut. As an exception, I’d not recommend that a pure ectomorph (and perhaps even a pure meso) use this diet, or any variation thereof, while in a pure mass phase. Eating optimally to lose weight is great, but it does no good to get rid of belly fat and love handles if you lose lean muscle mass as well.Any program you follow needs to include weight training and interval workouts to stimulate testosterone and growth hormone production.
In other sense it can be evaluate standard of your health with the help of your physical and mental working state.
Above mentioned food pattern is consisted all essential elements which provides the necessary elements to your body and helps to body condition in balance and don’t let the weight to grow due to energy imbalance. This build-up – called atherosclerosis – causes artery walls to narrow so blood cannot get through, resulting in blood clots that can trigger a heart attack or stroke.
The target is to have an LDL reading below 3mmol and a total cholesterol reading (which takes into account the HDL and LDL) of 5mmol. Here, we will lay out the basic plan, which is designed for relatively rapid fat loss for most individuals and the one that got me into contest ready condition, twice.
The significance of protein cannot be overstated, though such details are beyond the scope of this article.
Beyond these rules, and for simplicity’s sake, I will assume you are eating a sufficient quantity at each and every meal and leave it at that. For the few of you who eat too much protein and fat loss stalls, you will want to limit total daily consumption to no more than 1.5 grams of protein per pound of bodyweight. For example, if you have six meals, and four have protein sources from list A and two from list B, you are fine. I recommend you either split it up equally across all meals, or split it in half, and consume it with two meals. The fructose from fruit will help keep liver glycogen stores full and keep your body in the fed state as opposed to starvation-mode. The other two meals will be made up of protein only, and, while there is a minimum amount, as always, there is no maximum.
For those of you with such concerns I remind you that first, you are supposed to eat a lot of food on this day, to make sure that your weekly caloric deficit is not too low, and second, that no one should ever dread high carb day.
Things like salad (no dressing), cabbages, escarole, broccoli, spinach, zucchini, squash, and kale are appropriate. And remember that for every gram of glycogen stored (or lost), three grams of water are also retained (or lost). As well, if you try to measure progress in this manner, you will become frustrated after your high carb day.
Rather, you will speed up your inevitable metabolic crash, as well as emotional and physiological discomfort and you will spiral into a pattern that’s end is failure. Benefits such as improved heart rate, reduced blood pressure and cholesterol levels, increased metabolism, and nutrient partitioning are generally more efficiently achieved with resistance training, and of course, resistance training carries the added benefit of muscle growth. That show was a springboard into another, where she seeks to maintain her leanness, and improve her lagging body-parts. You get step-by-step instructions: Do this, dona€™t do that, eat this, dona€™t eat that, and so on. As these both are functioning properly and perfectly you will be considered with a right level of health and vice versa.
People at high risk of heart disease – those with high blood pressure, who are overweight, older and may have family history of the disease – are told to get their total cholesterol lower, to 4mmol, with an LDL of 2mmol. Utilizing numerous nutrient-partitioning techniques related to training style, and proper supplementation, recomposition can be accomplished rather effectively. We shall not get into the minimum requirements for a bodybuilder, which types of proteins are superior to others, and the numerous other issues that have perplexed the scholars and been debated ad nauseam.
And because fat is more than twice as calorically dense as carbs or protein, it will derive more than 10% of its calories from fat. If you absolutely refuse to take fish oil, despite my pleas that you should (and the evidence that will be provided in the third installment), add in one to two servings of flaxseed or hempseed oil daily. First, we will discuss how we do this; then we will discuss additional concerns important to this diet.
Rather, you are aiming for the subjective feelings that I just discussed, a satisfied stomach and mental state. We are seeking to eat approximately one gram of carbohydrate (from the list) per pound of bodyweight each low carb day. Weighing yourself once every other cycle is more than sufficient; so you are tracking progress every six to eight days, depending on your cycle length. While not technically using the cycle as a bulk, and with the most advanced supplements at her disposal, she is maintaining and improving her leanness, while simultaneously increasing strength, and improving her physique. This is not just an informational book a€“ it is a complete system that will take you from where you are now to where you want to be. Now, as I have stated, this is a simple diet, so if you don’t want to figure out what you can and cannot eat, I have provided a list of generally acceptable lean protein choices. And if you have none from list B, and all six from list A, then two meals must have an added fat source from the list below. As previously mentioned, in a future installment, we will discuss in greater depth the theoretical and scientific underpinnings of the carbohydrate manipulation. It is a small but frequent reward to hang on to that also has these profound psychological and, equally as important, physiological benefits.
So our hypothetical 200 pound dieter would eat about 66 grams of carbs in each of three meals of the day, and the others would be just protein. Conversely, if you are still not shedding fat quickly enough, you should add an extra no carb day, as such: Low, No, High, No.
Scores for total cholesterol above 8mmol will mean the person is at medium to high risk of cardiovascular disease (CVD), depending on age and blood pressure. Even a reading of 5 or 6mmol may be too high if you have other risk factors, such as rheumatoid arthritis. As long as your body is solid muscle, then you shouldna€™t worry about what the scale says. It is seen as the premiere workout and diet plan for men.How long have you been thinking of getting rid of the fat covering your abs, and shrinking your love handles? This is the true get lean diet for men.* You will discover how brief, intense fundamental weight workouts add lean muscle mass. Have you even invested in workout systems that promised you'd get ripped and lean, only to end up semi-exhausted and not much to show?The best diet plan for men to lose belly fat does not center on one element to get results.
Tom's Burn The Fat program is balanced between nutritional changes, strength training workouts with weights, and intelligent cardio used by athletes to burn belly fat.Truthfully, Burn The Fat - Feed The Muscle is not just an effective program for male fat loss, it is also acclaimed as a proven workout plan for men to build muscle. It doesn't get any better.Burn The Fat - Feed The Muscle is a proven get lean diet for men that gets proven results you can see in the mirror.



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