Beer Belly - 3 Sure-Ways to Get Rid of Beer Belly

To get rid of beer belly successfully, it will take a lot of discipline and commitment from you. But if it is always your dream of getting a flat stomach, you should give it a shot and the rewards of having a flat stomach will be very satisfying. In this article, you will going to learn 3 sure-ways to get rid of beer belly effectively.

1. Cut down on your alcohol intake. The biggest culprit of having a beer belly is alcohol, especially beer. People do not call beer belly for nothing. Not only that alcohol is bad for your health, it also contains excessive sugar and calories which will make your stomach large. By stop feeding your body with alcohol, you have already eliminated the biggest culprit of all, and hence making it easier for you to get rid of beer belly.

2. Eat regularly and healthily. I cannot seem to stress enough how important it is to have a healthy and regular diet. Do not skip meal as it will only confuse your body to store more food as fats. Instead of skipping meal, eat more meals but make them smaller. When you eat too much food, your body cannot burn them fast enough and hence turning them into fats. By eating smaller portions for every meal, your body will have an easier time to burn the food. Also, do cut down on fried and fast foods. These kinds of food contain a lot of calories and hence make your stomach grows big. Eat more vegetables and fresh fruits to aid digestion, as well as to detoxify your body.

3. Accelerate your body fat burning process. The single best way to accelerate your fat burning process is to exercise. Any exercise will do, even golf or bowling. If you want to burn calories much faster, you can do more cardiovascular-exercises such as jogging. With this, you will make your body burn fat faster and thus reduce your overall body fat. If you are someone who does not exercise, remember to start slow and have sufficient warm-up before each session.

One last point for me to share is that many people believe that doing sit-ups can help them achieve a flat stomach. This is not true. To get a flat stomach, you need to reduce your overall body fat first. By doing sit-ups, you are working on your stomach muscles, which cannot really show up when they are hidden under thick layers of fat!

So with this, you are now better equipped with knowledge on how to get rid of beer belly. To put it simply, drink less alcohol, eat regularly and exercise!

Low-carb diets are equal to low-fat diets for weight loss

Clinical Question: In adults, are low-carbohydrate diets as effective as low-fat, low-calorie diets in producing and maintaining weight loss?

Setting: Outpatient (any)

Study Design: Meta-analysis (randomized controlled trials)

Synopsis: Although there are multiple theories on how best to help patients lose weight, most of them focus on eating. The researchers conducting this study searched seven databases for randomized controlled trials comparing low-carbohydrate diets with low-fat diets. They also checked review articles, contacted experts, and searched reference lists of articles. They found five studies that enrolled a total of 447 patients. Three of the studies monitored patients for 12 months. All studies enrolled patients who followed specified diets and bought their own foods.

The low-carbohydrate diets did not restrict calories but limited carbohydrate intake to less than 20 to 30 g per day with a gradual increase. Low-fat diets restricted fat intake to less than 30 percent of total calories, and one diet restricted fat intake to less than 10 percent of total calories. All low-fat diets restricted total calories per day.

Patients on the low-carbohydrate diets lost more weight more quickly (average of 7.3 lb [3.3 kg] more), though the low-fat dieters caught up by month 12. Triglyceride and high-density lipoprotein cholesterol levels were improved with the low-carbohydrate diets, and total cholesterol and low-density lipoprotein cholesterol levels were improved with low-fat diets. Low-fat diets resulted in an average sustained weight loss of between 7.3 and 9.7 lb (3.3 and 4.3 kg), and low-carbohydrate diets resulted in an average weight loss of 4.6 to 15.8 lb (2.1 to 7.2 kg). Blood pressure reductions were greater in the low-carbohydrate group at six months but not at 12 months. The three trials that reported glucose and insulin levels found no differences between the groups at 12 months.

Bottom Line: Patients interested in weight loss can choose a low-fat, reduced-calorie diet, or a low-carbohydrate diet without calorie restrictions to lose a small but sustained amount of weight. The effects on cardiovascular outcomes of either diet are not known, although each has different effects on lipid levels, which may or may not translate into an actual effect on patient-oriented outcomes. (Level of Evidence: 1a)

ALLEN F. SHAUGHNESSY, PHARM.D.

Study Reference: Nordmann AJ, et al. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med February 13, 2006;166:285-93.

Used with permission from Shaughnessy AF. Diets: low carb = low fat. Accessed March 29, 2006, at: http://www. InfoPOEMs.com.

How low is too low? Quick assessments ensure that low-carb diets continue their fat-loss magic

Cutting carbs from a diet often results in almost immediate changes in appearance. A low-carb diet tends to flush away excess retained water. The result: within a couple of days, you will look tighter, even if only from water loss. Low-carb diets also speed the fat-burning process by promoting an increase in hormones that help burn bodyfat while simultaneously inhibiting hormones that can add to fat deposition. It seems like a low-carb diet is the perfect recipe for tightening up a physique. So why not go for broke and drive fat burning into the stratosphere by dropping carbs altogether? Because often, there is a point of diminishing returns.

Many bodybuilders like to keep things simple--they detest calculating and recording calories or grams of carbs, protein and fat. I'm right there with you. Without becoming too much of a slave to numbers, let's establish what I consider a lower-carb diet--one that effectively promotes fat burning.

I suggest starting with six meals a day, with seven to 10 ounces of protein at each meal or the equivalent of 40-60 grams of protein from protein powder. Next, ingest carbs at only three of those meals: the first meal of the day, preworkout and postworkout. A reasonable amount of carbs would be two slices of whole-wheat toast, 1-2 cups of cooked oatmeal or a large piece of fruit, such as a banana, for breakfast; a medium piece of fruit, 1 cup of cooked oatmeal or a medium sweet potato about 30 minutes before workouts; and 20-32 ounces of a sports drink (such as Gatorade), a large plain bagel, or a large slice of angel food cake immediately after workouts, which is one of the few times of day when you want fast-digesting carbs to spike insulin for driving recovery and growth.

In general, most bodybuilders will be able to drop fat by limiting carbs to three meals. Assess your physique each week to see if this approach is working. If you look leaner or weigh less, you're on track. If you fail to look leaner or the scale doesn't budge, make small adjustments: decrease the portion sizes of your carb sources so you are eating less at each of the three meals. If that doesn't work, consider having only a protein shake for your preworkout meal (no carbs).

RELATED ARTICLE: THE THRESHOLD

The goal is to figure out the point at which your body will give up fat as energy, allowing you to become leaner. I call it the carb threshold. For most bodybuilders, three meals with a moderate amount of carbs will do the trick. For others, a modified approach may be necessary--reducing portion sizes. Others may have to cut carbs from their preworkout meal. In a nutshell, you have to determine how much carbohydrate you can consume and still decrease bodyfat.

Why Low-Fat Dieting Has No Effect on Weight Loss

That low-fat diet you've been struggling to stay on may have no effect on your weight loss . Pioneering research by Harvard Medical School's David Ludwig recently found that dietary fat is not a major determinant of body fat. The main factor that determines changes in body weight and waist circumference (also known as belly fat) is how your body responds to any type of sugar, carbohydrate, or glucose load.

"Over the last 15 years, I have tested nearly all of my patients using a test that most doctors never use. Thankfully, Dr. Ludwig's research brings this critical method of diagnosing insulin resistance and the cause of obesity and disease to the forefront," said Mark Hyman, M.D. of UltraWellness. "I strongly recommend the glucose tolerance test, which measures your insulin and blood sugar at 30 minutes, one hour, and two hours to get the best picture of your insulin profile."

If you are a high insulin secretor and your insulin goes over 30 during the test, you produce too much insulin and need to be sure you are staying on a low glycemic load, whole-foods, unprocessed diet which keeps your blood sugar even.

"The future of treating obesity and weight loss is in personalizing our approach," said Hyman. "This approach is detailed in my book 'UltraMetabolism.' It's called nutrigenomics, which is the science of how we can use food to influence our genes and personalize our approach to health."

The glucose tolerance test is cheap, easy to do, and it is probably the most important test for determining your overall health, the causes for obesity, and your risk of diabetes, heart disease, cancer, Alzheimer's, and premature aging.

For more information on the test, nutrigenomics and eating a low glucose diet for weight loss, visit The UltraWellness Blog ( www.ultrawellness.com/blog ).

References:

Ebbeling CB, Leidig MM, Feldman HA, Lovesky MM, Ludwig DS. Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial. JAMA. 2007 May 16;297(19):2092-102

Chaput JP, Tremblay A, Rimm EB, Bouchard C, Ludwig DS. A novel interaction between dietary composition and insulin secretion: effects on weight gain in the Quebec Family Study. Am J Clin Nutr. 2008 Feb;87(2):303-9

About UltraWellness:

UltraWellness -- lifelong health and vitality -- is based on the emerging field of functional medicine , which addresses health problems not by treating the symptoms, but by balancing the 7 core underlying biological processes that govern health. This is done by finding imbalances, getting rid of the things that cause those imbalances, and providing the necessary things to restore balance, which then allows the body's natural intelligence to facilitate healing and take care of the rest. Co-founder of UltraWellness, Mark Hyman, M.D., is a respected medical consultant, New York Times bestselling author, lecturer, practicing physician and leader in the emerging field of functional medicine.

Very low-fat diets and abdominal fat loss

Obesity is a risk factor for cardiovascular disease, but in women, abdominal obesity, defined by a large waist circumference or high waist to hip ratio, is a stronger risk factor for heart disease, stroke, and type 2 diabetes than BMI. Dietary macronutrient composition can potentiate the improvement in cardiovascular risk factors achieved with weight loss. Dietary macronutrient composition may also influence body composition. In 2 previously published studies, one in energy balance and one that was energy restricted, subjects with type 2 diabetes experienced an adverse effect on the ratio of upper body to lower body fat after consumption of a high-carbohydrate/low-fat diet compared with a high monounsaturated fat diet, which produced no change in this ratio. The aim of the current study was to establish whether these changes could be reproduced in a weight loss study in nondiabetic women, in which significant losses in total fat mass were achieved.

The subjects included 70 nondiabetic women with BMI > 27 kg/[m.sup.2]. The subjects were matched for BMI and self-reported menopause status. The women were blocked into two groups and randomly assigned to consume a diet either high in monounsaturated fat (HIMO) with 35% of energy from fat, 20% energy from monounsaturated fat, and 6% energy from saturated fat or a very low-fat (VLF) diet with 12% energy from fat, 4% energy as monounsaturated fat, and 4% energy from saturated fat for 12 wk. Protein intake provided 21% of energy.
Eight subjects (four from each dietary intervention) withdrew because of inability to maintain compliance or because of work or travel commitments. Total fat, carbohydrate, saturated fat, monounsaturated fat, and polyunsaturated fat intakes differed between the groups. Energy intake did not differ. Weight loss did not differ between the groups nor did total fat loss. Total fat mass fell 14% in both groups. There was a significant effect of menopausal status on the amount of trunk fat such that postmenopausal women lost more trunk fat when consuming VLF. Serum lipids declined during the course of the study.
In this study, a very low-fat weight loss diet compared with a high monounsaturated weight loss diet did not have differential effects on fat distribution. The researchers confirmed previous findings that weight loss was the same when either HIMO or VLF diets were consumed under energy-restricted conditions. However, in contrast to previous findings, the amount of fat and lean tissue lost and the distribution of the loss did not differ between groups.
P Clifton, M Noakes, J Keogh. Very low-fat (12%) and high monounsaturated fat (35%) diets do not differentially affect abdominal fat loss in overweight, nondiabetic women. d Nutr 134:1741-1745 (July 2004) [Correspondence: Peter Clifton. Email: peter.clifton@hsn.csiro.au]

Advanced Dieting Methods & Fat Burning Techniques - Your Fast Pass to Weight Loss

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Advanced Dieting Methods & Fat Burning Techniques - Your Fast Pass to Weight Loss.
A NEW TYPE OF DIET HAS BEEN INVENTED FOR YOU...

What if you could be shown a system of eating which was so
different from anything else you've ever seen, that you'll
notice a change in your body in just 11 Days from Today?

Forget about your past dieting failures for a moment.

Just focus on one thought right now; WHAT IF it was really
possible to change your body in 11 days?

Believe it or not it's really possible to change your body
over the NEXT 11 DAYS, and it has NOTHING to do with
positive thinking, because positive thinking all by itself
won't remove a single pound from your body.

That's right, if you want to get NOTICEABLY THINNER IN THE
MIRROR then you need MUCH MORE than just "positive
thinking".

FOOD is NOT the Enemy

Did you know that your brain controls the release of Fat
Burning Hormones after each meal? It's true.

Every time you eat something, there are 2 types of hormones
released into your bloodstream, and together they control
Fat Burning and Fat Storage.

Also, did you know that these 2 hormones are controlled by
the foods that you eat? It's true.

The Diet that Manipulates Fat Burning HORMONES

This diet manipulates these hormones, so after each meal
your body will produce a greater quantity of Fat Burning
Hormones, while Fat Storing Hormones are MINIMIZED as much
as humanly possible.

That's why you'll be eating MORE THAN 3 TIMES PER DAY
during the next 11 Days, because to alter these hormones
correctly you'll be required to eat MORE than 3 times per
day.

You probably find it hard to believe that eating more than
3 times per day could be the solution to speeding up weight
loss, right?

After all, most people believe that food is the "enemy"
which makes them overweight.

But that's simply WRONG. Food is NOT the enemy.

So if Food is Not the Enemy, Then What is it?

Food is like a LIGHT SWITCH which can turn Fat Burning ON
or OFF.

So even though it may seem like a contradiction to say that
eating more often is the solution to weight loss, but
that's exactly what this New Dieting System is all about.

Of course, you must eat the right meals in the right
patterns each day (since obviously you cannot eat chocolate
10 times per day and get skinny).

However, the bottom line is that you'll be eating MORE than
3 meals per day during the next 11 Days. And, after 11 days
have passed you'll be much slimmer and lighter on the scale.

Don't believe it?

Well, you've already discovered that low calorie diets
don't work.

So what does this tell you?

It tells you that eating less is NOT THE ANSWER, and it
tells you that the solution must be something totally
different.

There are some people who don't truly believe that they can
change their own body within the next couple weeks, but
this has been proven to thousands of thinner people, and
can be proven to you too - in only 11 days.

Okay, get ready to be shown an Eating System which is so
unique that you're going to be anxious to begin immediately.

Weight Loss Tips - Low Fat & Fat Free Foods Will Get You Nowhere

If you walk down the aisle of any grocery store you'll see dozens "low fat" and "fat free" food items nearly everywhere you look.

The whole world has gone "low fat" crazy -- and most people think that if they just begin eating low fat foods then their bodies will have less fat too.

Sounds logical right?

Wrong.

You see, the problem with this type of thinking is that there is no "direct" relationship between fat calories eaten and fat tissue on a person's body.

The truth is that your body can convert ANY type of calorie to fat tissue, not just fat calories.

For example, if you eat 2 lbs. of sugar every day then you'll probably gain some fat tissue after a while - but yet sugar has ZERO FAT CALORIES in it. So eating 2 lbs. of sugar every day is a "fat free" diet, but yet you'd still gain fat.

Likewise, if you eat a huge bowl of white rice at every single meal then you'd soon gain fat tissue on your body - but yet this is a fat free food too.

So what does that tell you about eating fat free foods?

Not only that, but there are plenty of low fat cakes, cookies and desserts sold at every grocery store. Yet, do you honestly think that these foods are "healthy" merely because they are low in fat?

Of course not, and you'll gain extra fat if you eat too much of them.

In fact, our entire society has been eating low fat foods in greater quantity over the last decade - but yet our society is still getting fatter and fatter. So that should tell you something about low fat diets.

You should stop thinking "non fat" and "low fat"- since those are just buzz words designed to make you feel as though such foods are healthy.

The truth is that you don't need to worry about "fat" calories so much, and you also don't need to worry about total "carbs" so much either...

What you need to worry about is the exact types of foods that you combine together at each meal, so that you get the proper portion of fat calories and carbs at each meal - which will maximize weight loss.

To begin losing weight fast we recommend using the new Idiot Proof Diet from Fat Loss 4 Idiots -- because it's not based on "low fat" foods.

In fact, it's not based on "low calories" either, and it's also not based on "low carbs" (since low carb diets don't work very well)... The Idiot Proof Diet is a brand new type of diet never seen before, so give it a try and watch the pounds come off fast.

How effective are Detox Diet Plan?

It is human nature to follow fads, and many obese adults these days seem to be following the fad called detox diet plan. Does it really work for them though? I cannot say for sure. All I can say is that people who use it do lose weight for a temporary period, but usually gain back all the 'lost' weight after sometime. Thus it doesn't look any different from the other fad diets.

What is the reason behind it? One reason can be that your body is so full of toxins that any weight control measure that you undertake seems to fall flat! You could have accumulated these toxins from any source, such as food, talcum powder, air, etc. While your body might have developed a healthy detoxification system to combat the general toxins, it looks like it cannot cope up with the synthetic chemicals that get inside through various means.

It is not that only adults' bodies are full of toxins; studies have pointed out that even a newborn child inherits loads of toxins from his mother's body. Scientists have also claimed that the detox diets simply do not work the way they should and hence, they are totally unnecessary!

The toxins within our bodies cause us to eat more than we should. And at the same time, our body ability to burn the extra calories effectively has diminished. The end results will be that all the excess calories will end up as fats deposited in our bodies. Therefore it will be wise to avoid processed foods like butter, cream and even some cheese as they have toxins in them which are harmful to us.

The best detox diet plan which you can follow is to just avoid foods which had been processed but go for foods that re organically grown. Good examples of good foods are raw fruits, vegetables which can help a person lose weight quickly. Another good thing to do is to drink more water as water will assist our bodies to increase its metabolism rate. Do not take beer, Alcohol, soda & soft drinks. Abstain from foods like white flour & Sugar as well. These types of foods provides your body with nothing except "empty calories" which ultimately gets converted to fats in our bodies.

Foods containing complex carbs such as potatoes are also good for your health!

Take unsaturated fats like those which can be found in Tuna, Salmon etc. Avoid saturated fats which are present in Butter & cream which only makes a person fat. In conclusion, I hope this version of the detox diet plan will be able to help you with quick weight loss. Lose weight with an easy-to-follow natural weight loss program using lemons and maple syrup?

You can find that specific program at Weight Loss Insider. I recommend you take a look at this Master CLeanse Secrets and see what they have to say about what you should do to lose 40lbs in 3 months healthily!

How Poor Food Intake Increases Belly Fat

Food is not only important for our biological growth but also affects our emotional and social interactions. Unfortunately, the real meaning of food has got lost in the present rat-race which we term as 'life'. This super-fast lifestyle is taking a huge toll on people's health and most of them do not realize it until it is too late. A vibrant health is what everyone should have but how many of us actually possess it?

In this 'instant' age food is the prime casualty. Work, home, social pressures all combine to make healthy eating habits seem difficult and that ugly roll of fat around the stomach is proof of it. Here, we will try and show how poor food intakes increases belly fat.

Who doesn't want to look good? It's human nature to want to look attractive. People spend money on gyms, on fad dieting just so that they can possess an enviable figure... Besides looking ugly, fat on the abdomen is a sure sign of a host of diseases which just may attack you making this fat extremely injurious to health. Nature designed the human body so that it would store fat as energy reserves but along with a leap in technology(cutting our work into half), came increased inactivity and poor dietary habits and this contributed to fat getting accumulated on the abdomen.

Poor food intakes increases belly fat because poor quality, high in calories food stimulates the increase of fat cells and creates new fat cells. A diet high in sodium and fat and sugar adds to the abdominal fat. People now are so pressed for time that they take short-cuts for food and have now substituted good old home cooking with ready-to-eat food packages. Fast food is poor food, no matter what the companies do to advertise their products as healthy. Junk food contains high levels of fat, sugar and salt. It is popular because it is easy to buy, needs no preparation and is convenient to eat and it also increases your waistline.

Studies have shown how poor food intakes increases belly fat because eating less fibrous and nutritious food results in poor elimination which in turn, causes bloating and distention of the stomach. You will not be able to get rid of that belly fat without taking a good look at what you are putting in there. If you treat your stomach as a trash can and insist on dumping nutrition-deficient food in it, it will take its toll on you.

People don't realize that no matter how much exercise they do, poor food intakes increases belly fat and they should guard against it. Whenever we are too emotionally charged, we tend to eat more and most of the time; we reach out for that packet of chips or that chocolate cake. In our stressed out mentality we don't realize the impact of these high-fat saturated foods and thus our poor food intakes increases belly fat. Food high in proteins, carbohydrates, vitamins and minerals is essential for a balanced diet. These food groups give the right amount of nutrition needed by the body.

Many times people make the mistake of dieting very rigorously in the hope that they will slim down and they remain hungry for long periods. But, this makes the body go into the 'starvation' mode, it decreases the metabolism and fat cells break down less and this is another instance of how poor food intakes increases belly fat.

Thus, the right kinds of food choices are very important for radiant health and an enviable figure!
About the Author:
David Grisaffi is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shed body fat and eliminate low back pain and receive his free newsletter by visiting: http://www.flattenyourabs.net

Best Way to Lose Stomach Fat - Diet or Exercise?

When trying to lose weight, should you make dietary changes or look at an exercise program first?

Your single goal is to reduce body fat by eating and drinking fewer calories than you burn through physical activity.

Most of us get fat due to drinking too much soda drinks, drinking too much alcohol, eating too much junk food and other processed foods. It all add pounds to your weight.

So if you can your diet right, you will lose the weight.

And for quick results, cutting back on the bad food choices will often get you there faster than exercise!

Look at it this way - you can cut out a 500 calory burger from your diet immediately, but with a workout you probably need a hour or two to lose 500 calories. Now this is more challenging.

But this does not mean you need to starve yourself to lose the body fat! Too many people go the wrong path of cutting out food completely - which is harmful and a punishment. This is a crime.

And more likely, if you starve yourself, hunger will take over your eating habit and you will stack more weight back on!

Losing body fat is not about harming yourself, it's about treating your body the healthy way.

Fact is - eating the right kinds of food is far more effective and more beneficial to both your health and weight loss. And if you eat more with the right food choices and in the right amount - you will control the cravings and shrink your belly fat!

Therefore treat food as a friend - opt for plenty of variety of fruit and vegetables, eat the right carbs, choose low fat milk and yogurt, reduce your salt intake, eat more fish, eat less of the bad fats, drink less sugary beverages, and don't be afraid of nuts.

These are all great for the body, and will help you reduce body fat.

The key here is get your diet right, now.

And for more effective measures - the best way to stomach fat is a combination of healthy eating and an exercise program.

High Blood Pressure Diet- Naturally Treating Hypertension With Nutrition

Over 300,000 people will die because of it? Billions upon billions of dollars will be spent on it? It was been called the 'silent killer'? It has been named the 'widow maker'? It is the fastest growing epidemic of the 21st century? And in the next few minutes, a person will die from it?

Do you know what I am referring to? High Blood Pressure or Hypertension!

But yet, with all of these tragic facts about this fatal disease, most people ignore their blood pressure and pop a pill and hope that medication will be their salvation. Does this remind you of your situation? Is this possibly how your significant other thinks? If so, you are walking a fine line.

If you suffer from high blood pressure, there is more that you can do than take a couple pills a day and wait for your points to go down. In fact, if you naturally treat your high blood pressure with simple, yet effective lifestyle changes; you can drop points off of your blood pressure in 3 weeks. And most of the treatment has to do with naturally treating hypertension with nutrition.

High Blood Pressure Medication and their side-effects

I believe that many medicines have helped mankind save lives and live at a better quality. However, some medications have simply acted as a band-aid for a sometimes fatal disease. In the case of high blood pressure, medications are dropping your points but they are also wreaking havoc with harsh side-effects on the patients. Let me explain!

Your body will usually tell you if something is wrong. If you have cancer, you might feel a lump or experience some pain. However, this is not the case with high blood pressure because it is simply a silent, internal ailment that is sometimes unsuspected until it is too late. Luckily, technology has allowed us to see if we have high blood pressure by a machine that is almost found at every pharmacy. Have you checked your points lately?

And it turns out, we listened. Millions of people are taking high blood pressure medication (diuretics, beta blockers, alpha blockers, and vasodilators) and suffering the side effects which include: risk of asthma; low 'good' cholesterol; high heart rate; headaches; nausea; weight gain; heart failure; depression and even hairiness.

Though you might be normalizing your blood pressure, your doctor forgot to tell you that you could be doing it for free with simple dieting tips. In fact, simple nutrition tips could actually drop 10 points in one week.


High Blood Pressure Dieting - 7 Free Tips

1. Sodium is often one major cause of high blood pressure. Therefore, our doctor and researchers suggest you reduce your sodium intake to 2,300 milligrams a day. The recommended daily allowance for sodium is 2,400 milligrams a day in the United States. Begin to look at labels.

2. Reduction of meat consumption would also be recommended. If you have to splurge, try to keep it to lean meats including chicken, turkey and fresh fish. Remember that many packaged fish are preserved with sodium.

3. Fresh fruits and vegetable with greatly aid in you high blood pressure dieting. Always stick with fresh, raw fruits and vegetables throughout the day. Be daring and eat a variety of fruit with a variety of color. We would recommend at least 7 servings per day.

4. Try adding to your diet: nuts; seeds, dried beans, and whole grains. This is a nutritious way to get your body the nutrients it needs but also a good way to drop some HBP points.

5. Watch the fat! Fat usually equals cholesterol, saturated fat, trans fat and many high blood pressure ingredients. Try to keep the fat intake to 60 grams per day. Always avoid the unhealthy fast food restaurants because of the temptation to splurge.

6. You should only be allowed one alcoholic drink per day. It is unclear why alcohol naturally increases blood pressure but you should know that any binge drinking is going to sky-rocket your pressure.

7. Drink some tea! It's not known exactly what it is about teat that makes it so healthy, but it does seem to reduce blood pressure and improve heart health. Stick to green tea if possible, as it seems to contain more of the healthful compounds. Drink at least one cup of tea daily, hot or cold, and you'll see all sorts of health benefits. Cut out one soda or cup of coffee a day and drink tea instead.

Are You Serious About Normalizing HBP

What supplements should you be taking? What vitamins are absolutely essential for lowering high blood pressure? Why should you start doing simple breathing exercises at work? Why are your lungs so extremely important? What fiber do you need and how much? What herb do you put on your bread can lower points in days? And what should you toss in the garbage tonight?

Learn these answers from our company's personal health doctor and researchers who put together a complete High Blood Pressure Report that is guaranteed to normalize your high blood pressure or we don't charge you a cent. To check out how our report (sent to your computer instantly) and guarantee (no questions asked) is revolutionizing the high blood pressure industry, please visit our website and see how you could be part of the healthy thousands who have tossed the medication and cured themselves naturally… the way nature intended!

Carb Cycling: a Diet With Lots of Treats and No Tricks!

Susan hates this time of year.

"I always lose a few pounds over the summer," the 42-year-old mother and homemaker says. "But as soon as Halloween arrives, I gain the weight back, along with a few more pounds. I start eating the kids' treats and then the holidays arrive. Every January, I am fatter, more stressed out, and more tired than the year before. Even my skin suffers!"

From trick-or-treat candy to New Year's cocktails, the next few months will be filled with culinary temptations. Is it possible to enjoy the holidays without packing on extra pounds? Dr. Roman Malkov says you can, if you follow some important guidelines. Dr. Malkov, who is renowned sports medicine specialist, has developed an eating and wellness plan based on the idea of carb cycling. This approach is very different than typical low-carb diets.

People who follow a carb cycling diet not only lose weight, they also often report an increase in lean muscles mass and higher levels of energy. This is important, because we can all use some extra energy during the hectic holidays. Dr. Malkov also says his program can make your skin look younger because the diet stimulates anabolism, which leads to fewer wrinkles. Carb cycling is not complicated and it doesn't require you to buy any special supplements. You just need to learn some basic rules of how your body metabolism works.

As teenagers, many of us could eat just about anything we wanted during the holidays without gaining a pound. Then as we got older, it became harder to keep the scale from creeping upward. What changed? Our metabolism! As we age, our production of some vital hormones begins to drop and we often begin to process carbohydrates less efficiently. Still, it's important to note everyone is genetically different. That's why your friend may be able to stuff herself with mashed potatoes and pumpkin pie and stay lean while you may only lose weight by limiting you carbohydrate consumption.

In his book, The Carb Cycling Diet, Malkov explains there are two important bodily processes that determine how you look and feel - anabolism and catabolism. Anabolism is the process fueled by anabolic hormones that allows your body to build muscle and bones.

"As younger people, we produced a lot of important anabolic growth and sex hormones," Dr. Malkov explains. "As we age, our bodies produce less of these hormones, which leads to a slowing down in metabolism, resulting in weight gain and health problems. "

Catabolism is the process by which your body burns fat. Many popular diets, including most low-carb plans, focus only on catabolism, while completely ignoring the other, beneficial part - anabolism. Therefore, Dr. Malkov claims they do not help you to stay young longer, build muscle or help your body produce more anabolic hormones.

Dr. Malkov says, "It is important to realize that while catabolism destroys fat, it also destroys bone and proteins. Proteins are very important for your health. As we age, we begin losing proteins from muscle, cartilage, and skin. This leads to a decrease in bone and muscle mass, problems with our joints, and even wrinkles. If you want to stay young longer you need to take steps to prevent protein and bone loss."

Dr. Malkov says he has helped many clients lose fat in healthy way, by kick-start their metabolism and increasing their natural production of anti-aging anabolic hormones. The first step is always to put his clients on a carb cycling diet.

Unlike other carb restriction plans that limit the number of calories and carbohydrates you can consume every day, carb cycling works on a rotating system. You alternate between lower carb days and higher carb days. According to Dr. Malkov, cycling allows you to burn fat at a faster pace during low carb days and then rebuild your carbohydrate stores on the alternating days. There are several benefits to this method of eating. Carb cycling helps prevent your metabolism from slowing down, which means you are less likely to hit the dreaded fat-loss plateau. Many people also find carb cycling easier to stick to than traditional low carb diets.

"It's not realistic to tell people that they can never have a bite of Halloween candy," says Malkov. "You simply have to be aware of the big picture when it comes to eating. If you indulge a little today, you need to counterbalance your diet tomorrow."

Carb cycling has been successfully used by many fitness models and personal trainers. Dr. Malkov has also helped members of the Russian National Athletic Team use the system in order to drop fat, build muscle, and improve their performances. Additionally, there is increasing evidence that carb cycling can provide anti-aging benefits and even prevent some diseases, such as osteoporosis and cardiovascular disease.

Dr. Malkov stresses that the days you pick for your low-carb and higher carb days are up to you. For instance, if you like to take a step aerobics class on Tuesdays, Thursdays, and Saturdays, you might want to make those days your higher carb days so you have the energy required for your workouts. During higher carb days, Dr. Malkov recommends eating between 350 to 400 grams of carbohydrates. That's about what you probably are already eating. Keep in mind that you should focus on eating unrefined carbs from whole grains, fruits, and vegetables. These carbs are packed with healthy compounds that help ward off disease and keep your body young. Limited refined carbs from sugar and processed white flour. This includes white bread, crackers, and all processed junk food.

On limited carb days, Dr. Malkov suggests not eating any foods containing sugar or white flour. That means no Halloween candy! Try to keep your carbs under 300 grams a day. He says you should never starve yourself or feel hungry, even on limited carb days. Try to eat plenty of small meals throughout the day to keep your metabolism from slowing down.

By now, you may be worried that carb cycling is complicated. Dr. Malkov says it's actually pretty easy.

"Counting carbs becomes simple once you get the hang of it," he explains. "I suggest picking up a carb counting book, like the ones used by diabetics. The small extra effort it takes to carb cycle can bring a huge payoff in terms of weight loss, increased energy and improved health."

Just remember, carb cycling is not a license to eat as many calories as you want. The only way to shed fat is to eat fewer calories than your body needs to maintain your current weight. Still, Dr. Malkov wants women like Susan to understand that losing weight alone will not provide the healthy glow we all crave. If you want to improve your appearance and boost your energy as you drop pounds, you need to increase your body's natural production of anti-aging anabolic hormones. You may find that you can produce the results you are looking for by starting a carb cycling program.

What! Fat is Good For Us?

Ever look at pictures of people that were taken before 1970? You will probably be able to notice something different about them if you compare them with pictures of people today. They are not fat, and almost all of them look healthy. How many people do you see on a daily basis today that look really healthy?

Were our parents or grandparents exercising more than us? Did they have better exercise science? Did they work harder than we do? Were they taking special weight loss products we don't have today? Why in the world do they all look so healthy and skinny?

It all has to do with the type of fat they were consuming in their diet. Food was not altered then and everybody ate natural and organic foods, that is all there was. I don't know when or why it happened, but gradually food companies started looking for and began using cheaper ways of manufacturing food to increase their profit.

Thanks to the food companies, we get to eat all kinds of preservatives and unnatural fats they put in the food to give it a longer shelf life, this saves us a little money, makes the food companies a lot of money, and makes us fat and unhealthy. Then the food companies even figured out to somehow trick us into believing that things like margarine are better for us than actual butter.

When did we start believing major, publicly traded corporations could outsmart nature? I guess television advertisements and marketing can really mess with people's perceptions.

What is natural fat? There are three kinds of naturally occurring, "good" fats, to be aware of. They are saturated fats (butter, animal fats), poly-unsaturated fats (fish oils, vegetable oil, canola oil, corn oil), and mono-unsaturated fats (olive oil, nut oils,).

These "good" fats help give us energy, keep us warm by cushioning organs, keep our brain, nerves, skin and hair healthy. They also aid in cell division, growth and repair.

Obviously if you eat too much "good fats" you can gain weight, and raise your cholesterol, but overall they are very good for you. Use your common sense and follow a healthy diet. Also get your blood pressure and cholesterol levels checked once a year by a certified health care provider.

NOTE: As you read this next section please keep in mind that poly-unsaturated fats (oils) are very reactive and literally "go bad" or turn "toxic" very quickly when exposed to heat, oxygen or light.

As we process our food, unfortunately we extract natural oils that are found in fruits, nuts and seeds. How are those oils extracted? (Remember to keep the above note in mind).

The seeds are crushed and heated to extremely high temperatures. They use pressure to squeeze the oil out, this generates even more heat. The oil is then exposed to oxygen and light and treated with solvents (vitamin E is destroyed during this process).

Often two toxic substances are added to the oils as a preservative. So the result of all of this; rotten, or toxic oil is extracted out for further processing.

However, there are a couple of safe alternatives that are being used to extract natural oils. They are expeller-pressed or cold pressed processing, which extracts the natural oils under low temperature and with minimal light and oxygen exposure. Most of the oils in packaged food available at your local health food store use the expeller pressing method.

Back to the toxic processing. After the (bad) oils are extracted they are often put through a hydrogenation process, this is usually done, once again, to extend a product's shelf life. Liquid oils go through this process to turn them into fats that are solid at room temperature (margarine).

During this process the oils are subject to starch, hydrogen gas, steam cleaning (to remove the 'bad' odor ), and are usually bleached for color. Yes I said bleached!

I bet you did not know that margarine's natural color is grey, not a creamy yellow like butter. That is why they bleach it, so it looks like butter.

What type of fat we are left with for consumption after all that processing? Trans fats.

Another negative side effect of the hydrogenation process is that the natural fat's molecular formation is altered. The altered formation, which is rarely found in nature is called a trans-formation, hence the name trans fats. I was never the best science student so I am not going to explain all of this in detail, it would get too confusing.

I'll tell you what you need to know. The potential health dangers of hydrogenated products and trans fats. They have been shown to increase your bad cholesterol and lower your good cholesterol levels, have been suspected to cause cancer and heart disease, and cause an increase in body weight.

What foods contain hydrogenated vegetable oil and trans fats? Most of the food in the aisles at your grocery store (prepared, packaged, instant foods). All margarines, most salad dressings, bread, cereal, cookies, baked foods, donuts, pies etc. are also loaded with hydrogenated oils and trans fats.

Please check the labels and ingredients of the food you buy. This will help you recognize what products are made with hydrogenated oils and trans fats. Do your best to eliminate as much of them from your diet as possible.

Think of your body like a Porsche; would you put cheap gas in a Porsche? What if you put "bad" oil into it? How would it drive?

How much money would it cost you later on when many mechanical problems start to go wrong because of it running on cheap gas its whole life? How much money would you be paying to mechanics to see your maltreated Porsche again and again every year?

If you would not treat your car this way, then why in the world would you put toxic food into your body?

Free diet exercise programs, A cheaper way.

A familiar problem nowadays is obesity. So much so that a majority of the population had set goals to lost weight as one of their priorities. Because of this, the weight loss industry has prospered very well. And if you yourself have such a goal to lose weight be sure not to get mislead by any online scheme. Try to find a free diet exercise programs. They are as effective as any other diets. All that is required is effort and determination. So if you adhere to the free diet exercise programs properly than you will also achieve positive results. You don't have to invest a lot of money just to lose weight.

Free diet exercise programs advice you to eat right and exercise right. You don't have to hire a nutritionist or a dietician and spend a lot of money for getting the advice. You should educate yourself about the calories you need and you have to eat accordingly. The secret behind the free diet exercise programs is that you will be eating calories little less than the requirement and you will be exercising more. When you exercise, your body will burn the calories for fuel. Since you take lesser calories, your body will start using the stored fat. As this continues, you will eventually end up with weight loss.

It is important to eat regularly but to be sure to count your calories. You need to be sure to get enough carbs because that is what gives you energy and that is what burns your calories and fat. On the free diet exercise programs it is suggested that you eat whenever you feel the hunger pangs but don't eat fatty foods and continue to count your calories.

Eating the right things at the right times is very important but you must exercise as well, to burn off the excess fat your body has stored. The free diet exercise programs teach you the correct exercises to help build your endurance and increase your pulse rate, which is essential to burning calories. You'll also have the bonus of toning muscles and regaining a healthier body.

Stay motivated, set your goals, and allow the free diet exercise programs to guide you to a healthier, thinner you.

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Calorie Shifting - Is it the Rapid Weight Loss Diet Plan That Will Help You Lose Weight Fast?

With your younger sister laughing at your bulging tummy every time, you sure want to lose weight as fast as possible.

BUT it's almost driving me insane seeing people wasting time, money, and effort on fad diet plans, weight loss pills, supplements, etc. to help them lose weight fast. And what's crazier is that they know that these don't cut it!

Worry not, your situation is not hopeless, and you better read closely what's next to see an effective rapid weight loss diet plan to help you lose weight fast...FOR REAL!

Get this - if you want to lose weight fast PERMANENTLY, you need to exert effort. No pain no gain, remember? So drop that misconception that those unwanted pounds will drop off by sitting at your couch everyday.

Designing a rapid weight loss plan is an essential first step to the right direction. Consulting a nutritionist is a nice plus BUT it boils down to having self-discipline. Otherwise, even the finest plan to shed weight won't bring you results.

Next step is to apply calorie shifting as your rapid weight loss diet plan.

"Calorie...what?!" that's calorie shifting in case you missed it. To give you an idea how powerful it is, here's what - if you think losing 3 lbs a week is great, then losing 25 lbs in a month will be miraculous.

That's a very achievable result though calorie shifting. By increasing your metabolic rate to extremely high levels, this rapid weight loss diet plan has helped thousands to shed their weight ...FASTER than they could imagine.

Another great thing about calorie shifting is that you're not forced to live on juices and low-calorie meals alone. Forget about diet plans that starve you...so starved that you're almost forced to tire yourself so you can't run to the dining table.

Hunger pangs are one of the things that make losing their weight almost impossible for most people. And as you have realized, you no longer need to put up with this as calorie shifting is a diet plan that won't restrict you from the food you want to eat.

Sounds relieving? It sure does!

Drop the idea of shelling out hundreds of hard-earned dollars on supplements, pills, shakes, drinks, or diet plans that starve you to death. That cash is better spent on something else.

Why NOT buy your favorite food?!

The idea of someone controlling my food habits is something unbearable for me. After all, it's me who'd put up with the hunger pangs...NOT the one who advised it! So think about that closely.

It's about time you try something new...a diet plan that WORKS and makes you lose weight FAST!

For a limited time, the author is giving away a weight loss guide worth $37 free. If you are looking for rapid weight loss tips visit his website to download it NOW.

Sitting On A Chair Helps You With Weight Loss

Do you remember the last time you sat down and ate a good home cooked meal? Or even one at a nice restaurant where you weren’t rushed through like a herd of cattle? Unfortunately, most people can’t remember when they sat down and actually had a good meal. In this day and age, we are always on the run, taking our children to this activity or that, dealing with work issues, and other events that make us rush, rush, rush.

Fast food makes it all too easy for most people to deal with the necessary activity of eating. This in turn makes us forget that in order to lose weight successfully we need to watch what we put in our bodies. Face it, fast food is chock full of calories and preservatives that no one actually needs.

When you do not sit down at the dining room table and actually pay attention to what you’re eating and enjoy it, you will probably eat too much. We don’t get a feeling of fullness or satisfaction when we eat on the run and our minds are too busy to really pay attention what we’re doing. We tend to eat too much because we eat too fast and unless we get full when we eat a meal, we find ourselves hungry an hour later. So what do we do? We eat again.

By not stopping long enough to eat a decent meal, to enjoy it and savor the flavor of the food, our body does not get full. There is a reason why we are told to chew each mouthful a set amount of times. It forces us to slow down and to not swallow pieces of food that are too large and take longer to digest. We have to give our bodies the opportunity to digest our food properly, another problem that we all have. Once again the rush factor comes into play.

Sitting down to eat a meal is a way to lose weight, especially if we make it ourselves. When we prepare a meal, we know exactly what is cooked, how much seasoning is put into it, the portions that are served…all of these factors into a good dietary regimen. Even if you are not on a diet, by simply paying attention to the size of your portions and what you are eating can make a big difference.

When you sit down to eat, specifically when you or a member of the family prepares the meal, try to eat at least something from each of the four food groups. A meat, a starch, a vegetable, a fruit, and a dairy are all key components to a healthy meal. Try not too each two starches if you can avoid it – such as mashed potatoes and corn. Starches break down into sugar and sugar can cause a gain in weight. Eat leafy vegetables, such as spinach and broccoli, to assure your body gets enough fiber. If you like bread on the side, have a slice of whole wheat instead of white.

The point here is to make sure that no matter how busy your schedule is, sit down and eat. Don’t stand up with your plate in your hand, actually sit down. Converse with your family, eat your food slowly, and make sure that you enjoy your meal instead of not tasting it and then wondering why you’re hungry later on.

Stop Dieting and Struggling!

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You have probably felt like this for a long time - you keep trying diets but they don’t work. They're full of empty promises and disappointing results.

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The Wonders Of The Grapefruit Juice Diet

Grapefruit juice diets are always a little difficult to do when you start off with it but the pleasure of loosing 52 pounds in just two and a half month surely makes it worth the effort. This is one of the greatest benefits of Grapefruit juice diet.

You'll include in your grape fruit juice diet eight ounces of unsweetened grapefruit juice along with two eggs and two slices of bacon. It is very important that you also drink at least eight ounces of water a day for this to be successful. With the grapefruit juice diet you don't have to starve yourself; you should eat your meal until you are full. The best combination of food is bacon and salad as this burns the fat and if you leave out those items of food, the diet won't work.

One should refrain from eating desserts, bread and white vegetables or sweet potato while doing the grapefruit juice diet. But you can have double or triple servings of meat, salad or vegetables if you are hungry.

Lunch time on the grapefruit juice diet consists of 8 ounces of grapefruit juice (unsweetened), salad, and vegetables cooked in butter if you wish. You can eat all the meat your heart desires.

The best part about grapefruit juice diet is that the amount of food listed is the minimum amount that you should consume; you can eat as much as you want and to your hearts content. It is important to take all the items mentioned and can't eliminate anything from the diet.

The grapefruit juice diet works because of its burning process of the fat. That is why it is important to stick to the recommended amount of juice per day. Coffee should be reduced while on the grapefruit juice diet because it affects the balance of insulin and may slow down the "burning" process.

For dinner in a grapefruit juice diet you can have 8 oz. unsweetened grapefruit juice, salad with any dressing or with red or green vegetables cooked in butter or spices. You can also have meat or fish cooked in any style and only one cup of coffee or tea. It is advisable not to eat anything between meals and if you eat the suggested food you wouldn't even feel hungry. You surely can use butter generously to fry your vegetables.

At bedtime drink 8oz of skimmed milk or tomato juice. The theory behind the grapefruit juice diet is that the more you eat, the more you will lose; doesn't sound right, but that is what they say. It is recommended that after you use the grapefruit juice diet for 12 days, you should stop for two day and then resume the diet again.

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Eating To Build Muscle And Lose Fat

Eating To Build Muscle And Lose Fat
Eating to build muscle and lose fat at the same time is tricky, but extremely possible.

If you ask a 100 different people their opinions about what percentage of their daily calorie intake should consist of protein, what percentage carbohydrates, and what percentage fats, you will probably get 100 different answers.

It's no secret that losing body fat and gaining lean muscle is all calorie based. If you continually consume more calories than you burn off in a day, you will store the excess calories as body fat.

To lose body fat, you must create a calorie deficit, meaning you burn off more calories than you consume.

But we need calories just to survive. Where should these calories come from?

The nutritional breakdown I am about to give you is based
on "real world" results, not what is simply written in an out-dated nutrition book.

Results speak for themselves. Not only has this nutritional formula allowed me to stay lean and muscular year round, it has been used by many of my clients to achieve amazing results as well.

To burn body fat and build lean muscle tissue, follow the 50-40-10 rule! Approximately half of your daily calories should come from protein.

Other than water, protein is the most abundant substance in muscle. Protein (amino acids) helps build muscle.

Carbohydrates do not and fats do not. This is why half of your daily calorie amount should be from protein sources. Protein is also the least likely of the 3 nutrients (protein, carbs, and fat) to be converted to body fat.

Aim for approximately a gram to a gram and a half of protein per pound of body weight. If you weigh 200 pounds, try to consume at least 200 grams of protein.

40% of your daily calories should come from complex carbohydrate sources like fresh vegetables, whole grains and cereals, oatmeal, brown rice, or potatoes.

10 % of your daily calories should come from fats.

I often tell my clients to not worry about reaching the fat gram number, that it will be reached without too much trying. After all, fat tastes good and is in almost everything we consume, in one form or another.

There are many variations of this 50-40-10 rule but as a whole, most research has shown this to be a very effective ratio for adding lean muscle tissue to the body while minimizing the amount of fat added.

But to further back up this research, this breakdown of protein, carbs, and fats has produced the best results for myself as well as clients I have trained in person.

So I always go with what works and what has been tested, not some theory in a textbook.

If you want to start eating to build muscle mass and lose unwanted body fat, start following the 50-40-10 rule!

How To Lose Weight Drinking the Right Amount Of Water To Lose Fat Fast

Are you trying to lose weight? Are you drinking a lot of fluids, in particular water? We are going to discuss what water does for you and your body and how it can help you lose that weight. So lets look at what water does for your body.

To begin with, water makes up over half of your body. A lot of the parts of your body are made up of water, from your blood to your lungs to your brain. Water does several things for your body:

Takes oxygen to your different cells
Gets rid of a lot of waste
Protects various parts of your body such as organs and joints
Helps to regulate the temperature of your body
Takes nutrients from the foods you eat to your organs
Improves digestion
Helps to get rid of that bloating feeling
Helps get rid of water retention
Helps to regulate your metabolism
Helps to lower your appetite

Now that you see what water does for you, you can see why you should make sure that you drink a lot of it. Notice that if you are trying to lose weight, water will help you regulate your metabolism, will help to lower you weight and get rid of that water retention. How much water should you drink?

How much water you should drink is a question that doesn't seem to have just one answer. One answer is to cut your body weight in half and take the result and that is the number of ounces of water you should drink each day.

The traditional answer suggests that we should drink 64 oz. of water a day. Some people believe that even this is not enough. It has been suggested that you should drink an additional 8 oz. of water for each 25 pounds of weight that you want to lose.

Some experts even suggest drinking an ounce of water per scale pound. Obviously this is a great deal of water. Whatever the correct answer is, it is most important that you drink plenty of water for your body to function at its optimum level.

Remember that your daily intake of water does not come totally from water. Water will come from both the other liquids that you drink as well as the foods that you eat. If you are trying to lose weight, the best liquid to drink will be water.

Watch the intake of soda and sports drinks as they have a lot of calories and sugar in it. If you use drink juices, drink a lot of fresh juice. Fresh juices will provide you with nutrients as well as necessary vitamins.

Here are a couple of other tips that you might want to remember.

If you are exercising, which you should be if you are trying to lose weight, don't forget that you lose water while exercising. So you should drink an additional 8 oz. of water for every 20 minutes that you exercise. Always match the amount of alcohol that you drink with the amount of water.

It is important for you to drink a lot of water whether you are trying to lose weight or not. However, it has been proven that drinking a lot of water along with eating several small meals of fat-burning foods as well as exercising will help you attain your desired weight.

A Low Fat Diet May Not Be Right For You To Lose Fat And Weight

There has been a big push for some time now that if you want to lose weight, you should try a low-fat or fat-free diet. Food companies have made billions of dollars by offering foods and packaged foods and marketing them as low fat. Just go to the frozen food freezers and look at all the containers from lean cuisine to south beach foods to even what people call generic low-fat foods.

Has the nation as a whole lost any weight? Unfortunately, the answer to this is a resounding no. We are overall a heavier nation than we were back in the 1960s.

What has been discovered is that the amount of fat that you eat is not what is important; rather the type of fat you eat is what you should be watching. There are two kinds of fats. They are bad fats and good fats. Bad fats are trans fats and saturated fats. Good fats are monounsaturated fats and polyunsaturated fats.

The good fats that we eat will help to level out our cholesterol, decrease our inflammation and help settle our heart rhythms. The following is a list of foods that contain what we call our good fats - vegetable oils such as canola and olive oil, nuts such as pecans, almonds, walnuts, sesame seeds, pumpkin seeds, flaxseed and fish.

The bad fats are the saturated fats. These can come from seafood, other meats, dairy products and milk.

Your body produces this kind of fat, so it is best not to eat foods that are high in saturated fats. You cant completely get rid of this type of fats because some foods contain these fats, however, it would be best to keep your intake at 7% or less of your totals calories eaten.

Another bad fat is what is known as trans fat. This is the kind that a lot of the fast food restaurants have come under fire for because they have been using the trans fat in their fryers. Heating vegetable oil with hydrogen gas creates this kind of fat. The process is known as hydrogenation. It makes the oils easier to transport, not as susceptible to spoilage and able to be reheated. This type of fat can come from baked good, snack and processed food, French fries and other fried food.

With all this discussion on good fats and bad fats, what is recommended? If you stick to a low-fat diet you might lose some weight.

The best thing to do is to eat fewer calories than you burn, eating smaller meals more times per day. As far as your fat intake, place the emphasis on the type of fats that you ingest. Choose foods that contain the good fat and definitely stay away from trans fats.