5 Best Foods Dietitians Recommend for Weight Loss

Gusto mo bang malamang ang mga pagkain na laging nirerecommend ng mga experts?

Ayon sa kanila ito ay ang mga nakakapam pabawas ng timbang!

According to dietitians, ito ang best foods para sa mga nagbabawas ng timbang. Perfect sa atin, mga beshywap! 👍😉🍽

Continue reading “5 Best Foods Dietitians Recommend for Weight Loss”

WEIGHT LOSS: SUGAR vs. FAT

Sino nga ba ang tunay na salarin sa ating pagtaba?

Ang sugar o ang fat? Hmmm… 🤔

Sabay sabay nating alamin dito! 👇 #sugarvsfat #therealculprit #weightloss #fitnessjourney

You’ve heard that eating fat makes you fat.

That it contributes to heart disease, diabetes, and obesity. You’ve been told that saturated fat is bad and vegetable oils are good.

But fat gets a bad rap. Find out why sugar is the real culprit.

Continue reading “WEIGHT LOSS: SUGAR vs. FAT”

13 TASTY HIGH PROTEIN FOODS FOR MUSCLE GROWTH and FAT LOSS

Muscle growth at fat loss ba ang gusto mo, mumshie? Eto! Mga high protein foods na makakatulong sa pag build mo ng muscles at pag-alis ng fats! 💪😉

Tuna (light canned in water)

3 oz = 16.5g protein, 73 calories, 0g carbs*

The smidgen of fat present in canned light tuna is mostly the good for you kind, including mega-3 fatty acids.

*Approximate nutritional values.

Continue reading “13 TASTY HIGH PROTEIN FOODS FOR MUSCLE GROWTH and FAT LOSS”

Guide to Body Fat Percentage

Ito ang mga kailangan nating malaman tungkol sa body fat percentage. Check mo dito! 👇

BODY FAT PERCENTAGE: MEN: >20%, WOMEN: >30%

DO MORE:

• Eat processed foods.

• Eat big portions.

• Eat quickly.

DO LESS:

• Exercise of any kind.

• Eat fewer whole foods.

• Do not try to balance meals.

• Sleep less.

• Do not practice stress management.

BODY FAT PERCENTAGE: MEN: 15-20%, WOMEN: 25-30%

DO MORE:

• Eat slowly until satisfied at 60% of your meals.

• Include 1-2 palms of protein dense foods in 1-2 meals per day.

• 1-2 fists of vegetables in 1-2 meals per day.

• Exercise 3-5 times per week, any activity you enjoy, any intensity level.

DO LESS:

• Eat fewer processed carbs but do not reduce carbs drastically.

• Drink fewer caloric beverages but do not reduce drastically.

BODY FAT PERCENTAGE: MEN: 13-15%, WOMEN: 23-25%

DO MORE:

• Eat slowly and only until satisfied at 75% of meals.

• Include 1-2 palms of protein dense foods at 2-3 meals per day.

• Include 2-3 fists of vegetables at 2-3 meals per day.

• Exercise 30-45 minutes daily.

• 1-2 exercise sessions per week working hard, breaking a sweat.

• Sleep at least 7 hours a night.

• Practice some stress management techniques.

DO LESS:

• Desserts/processed carbs 3-5 times per week, within reason.

• Drink 3-5 caloric beverages per week.

BODY FAT PERCENTAGE: MEN: 10-12%, WOMEN: 20-22%

DO MORE:

• Eat slowly and only until satisfied at 90% of meals.

• Include 1-2 palms of protein dense foods at each meal.

• Include 1-2 fists of fibrous vegetables at each meal.

• Include 1-2 thumbs of essential fats at most meals.

• Include 1-2 cupped handfuls of minimally processed carbs at most meals.

• Exercise 45-60 minutes daily.

• 3-4 exercise sessions per week working hard, breaking a sweat.

• Sleep at least 7-8 hours per night.

• De-stress daily for 20 minutes.

DO LESS:

• Eat desserts/processed carbs only 1-2 times per week, within reason.

• Drink 1-2 caloric beverages per week.

BODY FAT PERCENTAGE: MEN: 6-9%, WOMEN: 16-19%

DO MORE:

• Eat slowly and only until satisfied at 95% of meals.

• Include 1-2 palms of protein dense foods at each meal.

• Include 1-2 fists of fibrous vegetables at each meal.

• Include 1-2 thumbs of essential fats at each meal.

• Include 1-2 cupped handfuls of minimally processed carbs after workouts.

• Start to incorporate calorie/carb cycling.

• Exercise 60-75 minutes daily.

• 4-5 exercise sessions weekly working hard/breaking a sweat.

• Sleep at least 8-9 hours each night.

• De-stress for 20 minutes daily.

DO LESS:

• Limit carbs to designated higher carb days.

• Eat desserts/processed carbs one time every 1-2 weeks, within reason.

• Drink one caloric beverage one time ever 1-2 weeks, within reason.

• Will want to start limiting time at restaurants, 1-2 times per week.

BODY FAT PERCENTAGE: MEN: <6%, WOMEN: <16%

DO MORE:

• Eat slowly and only until satisfied at 99.9% of meals.

• Incorporate calorie/carb cycling.

• Follow meal plan with predetermined foods and amounts.

• Measure food specifically.

• Include exact amount of protein dense foods at each meal.

• Include exact amount of fibrous vegetables at each meal.

• Include exact amount of essential fats at each meal.

• Include exact amount of minimally processed carbs after workouts.

• Exercise 45-75 minutes, twice daily.

• 6-7 exercise sessions weekly working hard/breaking a sweat.

• Sleep at least 9 hours each night.

• De-stress for 20 minutes daily.

DO LESS:

• Otherwise limited to designated higher carb days.

• Eat desserts/processed carbs one time every 10-12 weeks, within reason.

• Avoid caloric beverages.

• Avoid eating at restaurants.

***

So saan pasok ang body fat percentage mo dito, bes? 🤔

(Photo and info from Google Images)

POPULAR WEIGHT LOSS DIETS: Pros, Cons and Comparisons

Maraming mga diet programs ang nasa market ngayon.

Sa sobrang dami nila, baka nalilito ka na rin sa kung alin sa mga ito ang pinaka effective.

Alin kaya sa mga diets na ito ang nababagay sa atin,? 🤔 Tara, check natin to! 👇

 

1. Low or Very Low Calorie Diets

Calories are a measure of energy in food.

Knowing the calorie content of food can help you achieve or maintain a healthy weight by knowing how a particular food fits into your daily energy needs. In order to lose weight, you must consume less energy than you use.

very low calorie diet

Low calorie diets typically range from 800-1500 cals/day and very low calorie diets (VLCD) are usually classified as under 800 cals/day.

Some commercial programs are accompanied by supplements and injections which are said to speed up weight loss.

Examples: HCG Diet, Dr. Bernstein, Medically Supervised Weight Loss

Pros:

Medical assistance and supervision for personalized attention and care.

Rapid weight loss.

Support for weight loss maintenance.

Cons:

May feel hungry often.

Risk of constipation, dizziness, fatigue and nutrient deficiencies.

High chance of weight re-gain.

VLCD’s are affiliated with gallstones.

Supplements/injections may contain ingredient combos in doses that have not been adequately studied for efficacy.

Expensive.

2. Commercial Diet Product-Based Programs

Based on your weight, you’re recommended a diet, exercise, & behavior modification program to help you lose about 1lb/wk.

Commercial Diet Product-

Products such as pills, supplements, shakes, pre-packaged and pre-portioned meals are sold as the basis of your diet regime, and may be delivered to your door.

Weekly classes & individual or group counselling is often offered and lifestyle management, motivation & nutritional info is sometimes provided.

Examples: Jenny Craig, Medifast, Slim Fast, Nutri System, Herbal Magic

Pros:

Convenient, fast and easy.

Takes the guess work out of healthy eating.

No specific food groups or foods are off limits – they even offer dessert!

Cons:

Expensive.

Can become reliant on products.

Lack of overall nutrition education/basic healthy eating skills.

May be difficult to adjust eating outside of program in social settings.

Herbal supplements may increase risk of drug interactions and renal problems & lack evidence to suggest efficacy.

3. Fasting

Fasting is a dietary pattern that reduces the amount you eat for short periods of time.

Some plans suggest alternating between normally (unmoderated) eating days and fasting days each week, with fasting usually described at around 1/4 of your normal intake.

Fasting

Other fasting regimes suggest zero consumption for 14-16 hours a day, and eating unmoderated for the remaining 8-10.

In either case, the idea is to reduce overall weekly caloric intake to induce weight loss.

Examples: LeanGains, Fat Loss Forever, Eat Stop Eat, Warrior Diet, 5:2 Meal Plan, Alternate Day, Intermittent Fasting

Pros:

Some may find it easy to only need to “diet” for a few days/ week.

May help improve blood pressure, cholesterol, & insulin.

Fat may be more readily burned after glucose stores are used up during fasting.

Cons:

Potential for dehydration on fast days.

Significant hunger.

Fasting may increase stress, sleep disruption, headaches, & fatigue.

Lack of overall nutrition education and healthy relationship with food.

May have difficulty maintaining in social situations.

Lacks long-term evidence of efficacy.

4. Cleanses, Detoxes, & Juicing

The alleged reason for cleansing is to boost energy and immunity, allow your digestive system to “rest” and to stimulate weight loss.

May include herbal or medicinal supplements, laxatives, strict restrictive diet, large intakes of water, juice, or fiber for the duration of the plan.

detox juicing

Examples: Master Cleanse, WildRose Detox, Juju Cleanse, David Kirsch, Colon Cleaning, Candida Cleanse, Cleon Eating

Pros:

Automatically eliminates unhealthy behaviors like drinking alcohol, smoking, or eating processed high fat foods.

May be a way to get more fruits, vegetables and water.

Cons:

Hunger.

Risk of dehydration, electrolyte imbalances, low blood sugar, low blood pressure, headaches, and fatigue.

Potential interactions with medications.

Doesn’t address long term healthy eating strategies.

Juicing is associated with increased risk of Diabetes.

Difficult to maintain in social situations.

Lacks long-term evidence of efficacy.

5. Low Carb Diets

These diets restrict intake of carbohydrate-containing food (breads, cereals, starchy veg, fruits, milk products, etc.), while including larger amounts of protein and fat.

Some low-carb diets encourage leaner meats and healthier fats while others permit foods high in saturated fat.

low carb diet

Popular regimes include around 20g of carbs/day or less for 2-3 months and 50g carbs or less/day for ongoing weight loss phase.

Examples: Atkins, Dukans, The Zone, Ketogenic, Paleo, South Beach

Pros:

Relatively fast weight loss.

High rate of satiety.

Focus on high consumption of vegetables.

Low glycemic load.

May help you automatically cut down on alcohol, and high sugar processed foods.

Cons:

Foggy head, fatigue, bad mood and bad breath due to ketosis.

Risk of consuming too much saturated fat (which may increase bad LDL cholesterol).

Lack of fiber from low carb- consumption may cause constipation.

Potential stress on the kidneys.

Potential nutrient deficiencies from lack of carbs.

6. Low Fat & Nutrient Dense Reduced Calorie

Dietary fat provides 9 calories per gram compared to carbohydrates & proteins that both provide 4 calories per gram, so most low fat diets also are reduced calorie.

Some low fat diets suggest anywhere from 15% to less than 10% of caloric intake from fat and focus on very lean proteins (often vegetarian), whole grains and fruits and vegetables.

Low-Fat, Low-Calorie

The idea is to choose foods that are higher in fiber and water content and therefore, contain a higher volume of food for fewer calories.

Some calorie counting programs assign point values to food and activity instead of focusing on specific calories.

Examples: The Pritikin Diet, Volumetrics, Ornish, Weight Watchers

Pros:

No large food groups excluded.

May help lower cholesterol level, blood pressure, cardiovascular risk & stabilize blood sugar.

May help you feel satisfied thanks to fiber and larger portions.

Cons:

Diets may be lacking omega-3 fatty acids & risk deficiency in fat soluble vitamins.

Fat is satiating, so may still feel hungry despite eating voluminous portions of food.

Fat-Free foods may have hidden sugars.

Food with “zero points” still have calories over consumption may slow weight loss.

7. Mindfulness

Mindful eating is more about how you eat than it is about what you eat.

It is about being aware of your hunger and satiety signals, the emotional and physical sensations you experience while eating, and the thoughts and emotions you have around eating and food.

It is also about finding peace with your body and honoring its unique needs, rather than purposefully restricting or feeling guilty about what you eat or what you weigh or look like.

Examples: Intention, Attention, Triggers, Body Cues, Recognition

Pros:

Evidence suggests long-term efficacy.

Healthy eating regime that is manageable for life (long term)

Strengthens personal connection to eating & food.

Prevents overeating and hunger.

Reduces guilt & anxiety about food.

Improves digestion with thorough chewing.

No foods are off limits (even treats are encouraged!)

Cons:

Requires more time at meals.

Shift in eating behavior may be challenging for chronic dieters.

Need distraction-free eating environment.

May not see rapid changes in weight or body shape.

8. Heart Healthy Diet

These diets highlight specific patterns of eating and heart healthy lifestyle choices to achieve healthy weights.

Emphasis is placed on eating an abundance of fresh fruits and vegetables, eating more whole grains, lean protein, and low-fat dairy, legumes, nuts, and healthy fats including olive oil and omega-3 fatty acids.

Limiting meat, processed food and sugar is encouraged.

In general, most suggest eating a variety of foods, limiting saturated fat to less than 7% of total calories, total fat to 25-35% of calories, and dietary cholesterol to less than 200mg per day.

Examples: Mediterranean Diet, TLC Diet, Canada’s Food Guide, Anti-inflammatory Diet, Nordic Diet

Pros:

May help lower cardiovascular risk & cholesterol levels.

High in antioxidants through promotion of high fruit and vegetable intake.

Promotes physical activity.

Reduces processed foods and sodium intake.

Promotes satiety.

Encourages consumption of healthy fats.

Cons:

Emphasis on whole grains, fruits, vegetables, nuts, and fish can be expensive.

Some people may not see significant weight loss or may feel overwhelmed by a lack of structure or set of strict rules.

9. Strict Elimination Diets

Elimination diets are typically used when individuals suspect certain foods are causing adverse effects, such as food allergies or intolerance.

Suspected foods are removed from the diet entirely for a period of time and reintroduced and evaluated on how the body responds.

Some diets that eliminate certain food groups do so for philosophical or lifestyle reasons, and not necessarily for evidence-based health concerns.

Examples: Vegan, Low-Foodmap Diet, Raw Food Diet, Macrobiotic, Blood Type Diet, Gluten-Free Diet

Pros:

May experience relief with food intolerances or allergies.

Strict rules are easy to follow and can quickly eliminate a wide variety of processed, high calorie foods and drinks.

Cons:

Rigid rules are very hard to follow long term.

Specialty products can be very expensive.

If whole food groups eliminated, there is a potential for nutritional deficiencies.

Very difficult to maintain in social situations.

Strict rules may contribute to disordered eating patterns.

Lacks long-term evidence of efficacy for weight-loss.

When choosing a lifestyle or diet… Look for one that:

-Promotes weight maintenance or gradual loss (1-2 lb/wk), if desired.

-Emphasizes long-term, manageable lifestyle changes.

-Encourages pleasurable (not extreme) exercise.

-Does not exclude food groups.

-Does not claim certain foods are “bad”

-Doesn’t require you to buy expensive products or sign long-term contracts.

-Promotes weight loss aids or supplements that are supported by research.

-Encourages you to love your body and food!

SPEAK TO A REGISTERED DIETITIAN OR HEALTHCARE PROFESSIONAL FOR PERSONALIZED CARE AND INFORMATION.

***

Sana’y makatulong ang mga impormasyong narito upang ma-assess mo ang weight loss diet na para sa’yo, mumsh! 😊 #cheerstoahealthierandfitteryou

(Photo and info from Google Images; Contact Abbey from www.abbeyskitchen.com for references)

THE PRIMAL BLUEPRINT 21-DAY CHALLENGE

Nabanggit na natin sa isang post and different and popular ways kung paano tayo makakapag bawas ng timbang. Isa na nga doon ay ang Commercial Diet Product based programs.

Sa post na ito, check natin ang mga benefits at paano gawin ang Primal Blueprint, na isa sa mga program na commercially available.

Optional na bilhin, pero ang mga tips ay applicable sa ating lahat.

Continue reading “THE PRIMAL BLUEPRINT 21-DAY CHALLENGE”

8 POWER POINTS TO LASTING WEIGHT LOSS

Lahat tayo gustong maging healthy, fit, and sexy forever. Pero parang ang hirap ma-achieve, ‘di po ba? Nasa lifestyle lang naman yan eh. Kaya naman narito ang ilang points/ways para sa lasting weight loss and overall health and well being. 👇👏🙌

Everybody wants to know how to make real, permanent, and healthy weight loss. The solution lies with simple lifestyle changes that are easy to do, and easy to stick with. Here are Eight Ways to Boost Your Metabolism, Lose Weight, and Improve your Overall Health and Well Being.

1. Think Addition, Not Subtraction

Add things a few of your favorite fruits into your lunch bag.

2. Forget About Exercising

Forget about making a specific “work out” time, instead increase your physical activity in fun ways.

3. Avoid Sugar

Sugar, especially white granulated sugar, make your body store fat.

4. Don’t Skip Out On Breakfast.

Breakfast is the most important meal of the day. Not eating breakfast slows the metabolism.

5. Lighten the Load

Instead of denying yourself the foods you love, find ways to “lighten them up” a bit.

6. Water, Water, Water

You cannot expect to lose weight without proper hydration. Also downing a glass of water before you eat is a great way to eat less.

7. Reduce Stress

Lowering stress & anxiety helps lower your blood pressure, improves the immune system.

8. Healthy Supplementation

While there are no magic pills, there are supplements such a Real Dose.

***

Lifestyle change lang naman ang susi sa pagiging fit and healthy permanently. Yakang yaka naman ‘di ba, bessy? Aja! Fighting! 👊💪

(Photo and info from Google Images; Presented by MD Weight Loss and Cosmetics)