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Evidence collected over the years has shown that vegetarians generally eat fewer calories per day, have a lower body weight and may have reduced risk of lifestyle diseases such as heart disease, diabetes and some cancers.  However, is simply eliminating meat from your diet the key to successful weight loss or is there more to it than that? Generally removing meat from your diet will reduce the amount of calories you consume, but this varies greatly depending on the amount and type of meat you were eating before and what you are adding to your diet to replace the meat. Meat can be high in fat, including the unhealthy saturated type and can contribute a large amount of calorie because of this.  This is especially true for fatty cuts of meat and processed meats such as salami. Portion sizes of meat serves are also often far larger than recommended, especially in restaurants or fast food joints, once again contributing large amounts of calories.
If you are a regular meat eater, eat large portions, or frequently have fatty meats then cutting meat from your diet is likely to substantially reduce the calories you are consuming and thus result in weight loss. However, it is important to remember that if you eliminate meat from your diet and replace it with another source of protein, weight loss will depend on the calorie content of the replacement. Many people do lose weight on a vegetarian diet due to the aforementioned drop in calorie intake when removing meat from their diet.  However, a vegetarian diet is not generally adopted for weight loss and is considered to be more of a lifestyle choice adopted for various reasons such as overall health, issues with animal cruelty or a belief that vegetarian eating is a more sustainable option environmentally. Many foods that feature in a vegetarian diet however may not help with weight loss and if included in large quantities may even result in weight gain as it is possible they contain more calories than meat. If you are going down a lacto-vegetarian route, where animal products are still eaten and only the meat is eliminated, most desserts are vegetarian, including chocolate, ice cream, pastries and many other tasty treats that contribute to weight gain. Similarly, many varieties of snack foods are vegetarian, as is cheese, cream and high calorie snack bars.  Even foods specifically marketed at vegetarians such as soy hot dogs can be very high in calories, so chances are if you are still eating these types of foods you may not get the weight loss you want even if you cut out meat. Meat provides valuable nutrients to our bodies including iron, protein and other vitamins and minerals.  These nutrients may be found in plant based foods, but are often less available for absorption in the body than in meat. Here are some good alternatives to meat that are nutritious and can assist with weight loss. Soy based products such as tofu or tempeh are a great way to get low fat protein that is also low in calories into your diet.  For the lowest calorie options, choose healthy cooking methods and avoid fried versions of these foods as they can still be very high in calories. Options such as chickpeas, lentils and dried beans are a great way to bulk up vegetarian meals, adding protein and fiber and keeping you full which can mean you eat less. These are extremely versatile ingredients, so do some research into how they are used in different cultures to keep your meals interesting and appetizing.
This is an option for those who are eliminating meat but not following a vegetarian diet.  Fish is generally lower in calories than meat but still provides valuable protein. Not only this but the fat found in oily fish such as mackerel or sardines is beneficial for heart health, although oily fish do tend to be higher in calories than white fleshed options. These provide essential nutrients and protein, as well as healthy fats.  Nuts and seeds can easily be sprinkled on a salad or cooked in bread to bump up protein content as well as add texture to the dish.
Studies have suggested that including nuts in the diet in small quantities has no negative effects on weight loss, probably as the high protein content fills them up and prevents them from overeating unhealthy foods. Be aware though that whilst nuts are a healthy option and may assist with weight loss in small quantities, they are high in calories and should be limited to a small handful of unsalted, unroasted varieties daily.
Eggs are a powerhouse of nutrition with a huge number of vitamins and minerals as well as protein.  They are easy to cook, cheap and therefore make an ideal alternative to meat for lacto-vegetarians. Eggs have also been found to enhance weight loss when eaten for breakfast as part of a low calorie diet.
As part of a low energy weight loss diet, low fat dairy products are thought to help with weight loss.  They also provide protein and calcium for the body.
It is important not replace meat with high fat dairy options such as cheese in large quantities as this may hinder weight loss, however, consuming a variety of low fat dairy products such as milk and yogurt throughout the day provides valuable protein and may help to keep you full. Jennifer Van Allen, who writes forThe Washington Post, recently referenced a 2013 study involving 420 obese test subjects. Inspired by balance, Alexa finds that her true inner peace comes from executing a well-rounded lifestyle. BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals.
It is so tempting to skip breakfast (you are rushing to catch the train for work) but you are unlikely to lose weight quickly if you skip the first meal of the day. Whole oats porridge and wholemeal bread with eggs are breakfasts high in protein and dietary fiber.

Use the low glycemic index and low glycemic load as a guide when choosing the right carbs to lose weight quickly.
Low GI carbs such as whole grains, fruits and vegetables are digested more slowly than high GI foods.
Studies have shown that insulin-resistant women lose more weight on a low-carb diet than low-fat diet. It is so easy to grab a hazel nut latte or ice blended drink for the quick afternoon caffeine fix. Switch to healthier beverages such as green tea or lemon water if you want to lose weight quickly and permanently. These healthy beverages are excellent for boosting the body’s metabolism – or the burning of fats in the body. Matcha Source offers three grades of matcha green tea powder for making a fine cup of matcha green tea.
Apples contain high concentrations of pectin – the soluble fiber which helps to slow down digestion which makes you feel full longer and less tempted to overeat. Studies have shown that fast food increases the risk of Type II diabetes and coronary  heart disease.
Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. The amount of weight you lose is influenced by several variables, but time of day isn’t one of them. If you have a difficult time sleeping, eat a small amount of tryptophan-containing protein, such as chicken or soybeans, together with complex carbs. The 2012 study also raises the issue of whether meal frequency makes a difference for weight loss.
She studied Health & Exercise Science in the UK and since 2010 she is actively involved with fitness and dieting. See, what happens is that those calories you’re eating are much more likely to be stored as fat than they would had you eaten that sandwich at lunch, with plenty of time to burn them off into energy as the day went on.
In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track.
The reason being you are most likely to grab an unhealthy snack like a donut to curb the hunger pangs by mid-morning – and eat more during lunch.
Unlike high GI foods such as white rice, pasta and pastries, low-carb foods do not cause sudden rise or fall in blood sugar levels. Abstaining from calorie-rich foods for just one day in a week is one of the ways to lose weight. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines. Losing weight at a sustainable pace takes many days of creating an energy deficit that gradually depletes stored fat. One study verified that protein consumed near bedtime is fully digested and boosts muscle-protein synthesis while you sleep, according to a report in Medicine and Science in Sports and Exercise in 2012. Tryptophan helps you sleep, but carbs are needed to get tryptophan into the brain Finally, have your last snack 30 to 45 minutes before going to sleep to prevent indigestion or acid reflux.
When you calculate your goal, remember that if you want to lose one pound a week, you’ll have to consume 500 fewer calories than you use for energy every day.
It’s especially important to eat equal amounts of protein at each meal because that optimizes muscle-protein synthesis. You’ll fill up, put yourself in a much-needed food coma to knock you out for hours and wake up feeling refreshed.
Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals. This blog article is a round-up of some of the most popular weight loss resources on this blog. Because low-carb foods are converted to glucose over a longer period of time, you tend to feel satiated longer and are less likely to overeat.
Squeeze some lemon or lime juice into a glass of warm water for a refreshing, detoxifying drink!

But, a coffee drink made with whole milk and syrup could add as much as 68 calories and 2.75g of fat.
People with poorly controlled diabetes and heart disease tend to experience rapid weight gain. The calories you eat over several days or a week are balanced against the number of calories burned -- and over time -- this causes either an increase or a decrease in stored fat. Consuming a caloric beverage before going to sleep may boost metabolism and may burn more calories overnight, concluded a review published in Nutrients in April 2015. A study published in 2012 compared the calorie consumption and the weight of lab mice who ate the same high-fat diet but under two different conditions. The best advice comes from the American Heart Association, which reminds you that total caloric intake determines body size but that how you eat is more important than meal frequency.
A healthy snack close to bedtime may help you sleep better by keeping your blood sugar steady. One group was allowed to follow their normal eating patterns and could eat anytime during the day and night.
Figure 100 to 200 calories for each snack, then divide the remaining calories equally between your meals. In other words, don’t ruin your diet with high-calorie beverages such as sodas, sweets or baked goods that have added sugar or high-fat snacks like potato chips. The glycemic index or glycemic load (GL) is a measure of how quickly a food can raise blood sugar levels. 5-Day Liquid Cleanse & Flush leaves you feeling lighter, slimmer and more energetic in just 5 days. Besides the benefit of promoting weight loss, fasting is good for emotional and spiritual health. In the end, the time of day you eat -- even the number of meals and the snacks you consume -- aren’t as important for weight loss as consuming fewer calories than you burn. The lack of calories at night won’t help you drop pounds -- if you consume more calories than your body needs during the day. People who eat in the evening should limit their snack to 200 calories or less, avoid mixed meals and focus on one macronutrient, according to the report in Nutrients.
Half of a turkey sandwich on whole-wheat bread with veggies provides nutrients, carbs and tryptophan, and stays under 200 calories, even if you add a dollop of low-calorie mayonnaise. Foods with a high GL, like simple sugars, are more likely to make it easier to gain weight and harder to lose it. Just break open the convenient twist tube, then add 5-Day Liquid Cleanse & Flush to at least 16 ounces of water— and enjoy the delicious mixed berry flavor while you flush away unwanted waste and toxins to help you look trimmer and feel better! Nonfat Greek yogurt, a bowl of oatmeal or whole-grain cereal topped with fresh fruit are also good nighttime snacks.
But the key may lie in the mixtures of foods that you eat.Avoiding foods with a high GL, and eating those with a low GL, seemed to make fish, nuts and other food associated with weight loss even more effective.
It turned out that both groups ate the same number of calories, but after 100 days, the mice that fasted were healthier and weighed less than the free-eating mice.
Weight-neutral foods like eggs appear to contribute to weight gain when combined with high GL food, but they are associated with weight loss when eaten with low GL food.
The researchers found that their metabolism didn’t start to burn fat and breakdown cholesterol until after a few hours of fasting, according to the report published in Cell Metabolism. Add to cart View moreEasy E-Z Herbal Weight Loss Tea – Powerful Weight Loss Ingredients, Body Cleanse and Appetite Control. But remember you still have to restrict your calories -- and these studies used lab animals, so experts have to determine whether people will have the same results.

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