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Daily Archives: 28 October, 2014

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1200 Calorie Diet

A low calorie diet such as this 1200 calorie diet should be taken according to your gender, age and weight as this is how calorie intake is judged for an individual person.

With any of our diets we recommend a healthy lifetyle that includes regular exercise and health checks to make sure you are not putting your body in danger. Calorie related diets even more-so need to be monitored, especially according to your weight. Thinking about weight loss during a low calorie diet can be dangerous if not done properly.

Always do your research and speak to a medical professional before deciding on taking a diet.

Low Calorie Diet Risks

The figure of 1,200 calories is something more recommendable for women as they have a lower minimum calorie intake, for men it is usually 1,800. A 1200 calorie diet is not applicable to anyone and is extremely dependable on other factors like your BMI. If you try a low calorie diet on your own you could be putting your health at risk. This diet plan also means you might be decreasing amounts of important nutrients your body needs which can lead to side affects such as fatigue and diarrhea.

1200 Calorie Diet Plan

There will be varieties in diet plans for a low calorie diet, but mathematically speaking it makes most sense to spread your 1,200 calories. Each main meal should try to equal 300 calories with an added 300 left for snack (whole and unprocessed!) and drinks throughout the day.

  • Breakfast: scrambled eggs on wholewheat toast with avocado, bran flakes with fruit and fat-free milk
  • Lunch: roast beef and salad on a wholemeal wrap, vegetable soup and crackers, chicken salad
  • Dinner: baked crumbed fish with sweet potato wedges, basil and walnut pesto spaghetti with cherry tomatoes
  • Snacks: yogurt with berries, veggie sticks with hummus, crackers and cottage cheese
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Liquid Diet

Despite there being several different versions of the liquid diet, they all consist of shakes or smoothies to replace either all your meals or simply a few. Some liquid diet plans will restrict your food consumption to only fruits and vegetables, while others will have fewer limitations.

Diets can be dangerous so it is always good to do research beforehand and talk to a medical professional if possible, especially if your reason for the diet is to do with weight loss.

For some people, liquid diets are recommended before or after surgeries and can include soft foods in addition. Make sure that you are keeping up with your daily calorie count when planning your liquid diet.

Liquid Diet Risks

Some liquid diets will dramatically alter your calorie intake so make sure that you are somehow substituting this or adding in solid foods between drinks. It is also not recommendable for people who already have health problems or are pregnant as there will be certain nutrients or proteins you need to be eating everyday. A balanced diet requires healthy nutrition intake, so if you feel any side effects (dizziness, constipation, drowsiness, gallstones) see a doctor immediately and stop the diet.

Liquid Diet Recipes

These liquid diet meal ideas may or may not be applicable to your chosen type of diet plan, however, to stay healthy and eat well these ideas are good to keep in mind:

  • Blueberry, banana and yogurt smoothie
  • Greek feta and yogurt dip
  • Hot apple and cinnamon oatmeal
  • Mango, coconut and mint smoothie
  • Roasted cauliflower and chestnut soup
  • Black bean soup with assorted vegetables
  • Kale, ginger and lemon juice
  • Smashed avocado and egg

 

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Low Carb Diet

A low carb diet is sometimes used in weight loss programs to limit the consumption of carbohydrates, such as bread and pasta, which are substituted for fats or protein.

There are some beneifts to this diet, as there are with most diets, such as reducing risk factors associated with diabetes but dramatically restricted any of the food groups in hopes of weight loss will always carry disadvantages too.

It is essential to speak to a health adviser before making any changes to your diet or considering weight loss, and even more essential if you already have specific dietary problems.

Low Carb Diet Plan

What you should be eating on a low carb diet:

  • Meat and fish
  • Eggs
  • Vegetables and Fruit
  • Nuts and seeds
  • High-fat dairy
  • Oils
  • Water, tea, coffee and sparkling water

What you should not eat on a low carb diet:

  • Sugar (including high-sugar juices and drinks) or artificial sweetening
  • Gluten grains found in white bread and pasta
  • Diet and low-fat products
  • Processed foods

Low Carb Meals

Here are a few meal suggestions for a low carb diet:

  • Omelette with vegetables, fried in butter
  • Shrimp salad with olive oil
  • Chicken or fish with roast vegetables
  • Grass-fed yogurt with berries and nuts
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Exercises to Lose Weight

When it comes to weight loss, it is not always just about the diets but you have to take into consideration the way you will be exercising and keeping fit.

Eercising helps to burn calories, build muscle and strengthen our bodies which is why it is good for us not only to lose weight but also to maintain our health.

Weight Loss Exercises

The following suggestions are simple activities for weight loss that you can do anytime of the day and for how long you wish to do them, there are no strict rules and can be adapted however you like:

  • Running: although such a simple idea, it helps you tone your all parts of your body at the same time, try alternating in speeds and surface for best results
  • Skipping (jumping rope): extremely good for your stomach, fun as well as hard work, view specific examples if you are interested but normal skipping is just as good
  • Swimming: this can be combined with other exercises to create a routine or simply on its own
  • Cycling: very effective for weight loss
  • Squats: a very simple exercise to help you lose fat in certain areas
  • Sports: playing a sport you enjoy will always help with weight loss, for example tennis, football, basketball etc…

Weight Loss Workouts

These exercise routines are recommended for people who already workout on a regular basis or have experience in different exercise activities, they are very effective for weight loss:

  • A countdown workout: using dumbbells or kettlebells, do 15 repetitions of the kettlebell/dumbbell swing followed by 15 repeptitions of the squat thrust, immediately move onto doing 14 reps of each then 13 and so on without taking breaks
  • High intensity interval training: choose your exercise/activity (running, cycling, weights…) and start with a 5 minute warm-up, the workout lasts 20 minutes long alternating between 1 minute high intensity and 1 minute slow, ending with 3 minutes cool-down
  • V-Crunch abs: a simple workout that can be combined with other exercises if you wish, burns stomach fat, 12 repetitions followed by a 30 second rest and repeated 3 times
  • Speedy upper body workout: use dumbbells or weights of your choice, 10 reps of an exercise followed by 20 seconds rest, repeat three times or include within another routine or combined with other exercises