If you apply Pareto principle, the main bulk of your ability to shed those pounds is based on your diet. Exercise helps but can be easily undone by improper eating. So what can you do if you are binging on food and just can’t seem to control yourself? Simple, you got to have prepared diet meal plans.

Now, I’m not saying you should go out and eat vegetables only. Nor should you try to torture yourself this way (unless you are a vegetarian or enjoy eating this way). What I’m saying is that your diet meal plans should have the proper amounts of calories and nutrients. For 7-day diet meal plans, the key element is that it should cycle your calorie intake. This is because eating too little calories for several days will actually cause the body to starve. It will then create a response in the body to store the fats instead.

On the flip side, eating healthy but calories-rich food will not help you to lose weight. You’ll be maintaining your weight at the most. Next up, your diet meal plans should have a decent ratio of protein and fats.

The ratio of carbohydrates should be lower though, as that is what turns causes your body to release insulin and covert what you eat into fats more easily. Protein tends to promote weight loss if taken enough. Be careful not to overdose on the ratio though as it may cause stress on the kidneys.

So there you go, some reasons why you should place emphasis on your diet when losing weight and some quick tips that can serve as a guideline for natural and healthy weight loss.

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The obesity epidemic is to be expected when you realize that we take in from 150-300 more calories per day than we did 25 years ago. There are a variety of reasons for this – processed foods, ready made meals, ever increasing meal sizes, too many bad fats and too few good ones, and the unfortunate and always expanding selection of calorie laden drinks.

Our modern tastes have gotten used to calories in liquid form, such as energy drinks, flavored waters and coffee drinks. The problem is that all those liquid calories are difficult to keep track of and they add up quickly. Further, liquid calories just don’t satisfy hunger in the same way as solid food and lack any nutritional value.

Experts have discovered that the process of drinking calories, and not having to chew or take steps to prepare as you would with a normal meal, help these calories slip aside of the counting radar with ease.

Removing those calories that provide the least amount of nutrition will help in your weight loss efforts and promote healthy eating habits. Cut out the least satisfying, and least nutritious, calories initially, and then look at the rest of your diet.

On reading drinks labels you should primarily be looking for the the amount of calories contained – don’t worry about the list of ingredients for the time being. Even drinks labeled “healthy,” that are thought to be a better option for weight loss, can bring along extra calories as well. Ultimately, it’s the number of calories, whether solid or liquid form, that really count.

So, if your objective is to lose weight, you’re better off drinking just zero calorie, all natural water. But if you can’t change over to sugar free drinks immediately, try sugar-free drinks until a less sweet taste seems easier to take in.

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Nuts and the Heart

A study of 31000 Seventh Day Adventists that ate nuts more than 4 times per week were half as likely to die of a heart attack than those who ate nuts less than once a week. The Iowa Women’s Health Study came to a similar conclusion: Women who ate nuts or seeds 4 times per week were 40% less likely to die from heart disease than similar women who didn’t eat nuts. The Nurses’ Health Study showed that those who ate at least 140g/week of nuts were 35% less likely to be diagnosed with heart disease than those who ate less than 30g/month.

Nuts and Weight

Most studies have shown that adding nuts to the diet does not cause people to gain much weight, if any at all. As an example, researchers gave participants 45-70g of almonds every day (320 calories worth) and gave them no further instructions about food intake. After 6 months, participants gained a very miniscule amount of weight (.2 lbs in women, 1.4 lbs in men). This study was funded by the almond industry.

There aren’t many studies that show nut consumption to help people lose weight, but one study showed that a low calorie diet that included almonds led to greater weight loss than an equal calorie diet that did not include almonds.

The Seventh Day Adventist and Nurses Health Study showed that those who regularly ate nuts weighed less than those who did not.

The Best Nuts

Are some nuts better than others when it comes to health benefits? All nuts contain good fats, fiber and proteins, but different kinds of nuts have different nutrient profiles.

Almonds are richest in vitamin E (35% recommended daily intake) and calcium (8%) per 1 oz. (30g) serving. Brazil nuts are highest in selenium with just 1 supplying a days worth. Cashews are richest in copper and zinc. Peanuts (technically a legume) contain the antioxidant resveratrol, and are highest in protein and arginine content. Walnuts have the most alpha linolenic acids (plant-based omega-3′s).

Although nuts are healthy, they are a dense source of calories. For example, 1oz/30g of nuts supply about 170-180 calories. Here is a chart that shows how many nuts are in 30g.

Number of Nuts in 30 grams (1oz)

• Almonds: 20-24
• Brazil nuts: 6-8
• Pecans: 18-20 (halves)
• Cashews: 16-18
• Pine Nuts: 150-157
• Pistachios: 45-47
• Walnuts: 8-11
• Hazelnuts: 18-20

Stephen Trenen is a trainer in a sport club and he runs his own informative website about Best Diet Plans, check it out to learn more tried-out Diet Plans.

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Bananas, however, stand head and shoulders above many other fruits when it comes to nutritional value. The benefits of eating a banana when you need a snack are therefore varied. So what kind of benefits will a banana give you?

#1 Vitamins and minerals — bananas are a good source of vitamins A, B and C as well as potassium and magnesium.

#2 Fiber — bananas are also rich in fiber and as such can help boost your overall general health. They are also easily digested which can help if you are trying to start eating again after a stomach upset or if you have ulcer problems.

#3 Health benefits — bananas are incredibly high in potassium content which is held to help with problems with blood pressure and heart disease, for example. Potassium can also help alleviate the symptoms of exercise such as muscle spasms and cramps which is one reason why many athletes choose this fruit as a snack before or after training.

#4 Calcium — the calcium content in bananas can help to increase the chances of healthy bone growth which makes them a good choice for children which is useful given how popular they are as a fruit with most kids. #5 Sodium content — bananas have a relatively low sodium content so cannot cause any problems here.

#6 Sugar/energy — bananas are packed full of natural sugars and energy which is another one of the reasons why they are so popular as a snack with professional athletes. A quick snack of a banana can give you an immediate sugar rush/energy boost that is healthy. Then as the banana is absorbed by your body you will be given a slow release of energy over a consistent period of time.

#7 Diet benefits — bananas are quite filling and, if taken with a small glass of water, can actually leave you feeling quite full for a relatively long period of time making them the ideal diet snack. The slow release of energy here can also help you avoid having sugar cravings into the bargain.

Some people prefer to eat their bananas when they are quite ripe as this is supposed to be the point when a banana gives the best health benefits however this fruit will always be a good option for you.

Some people also think that bananas can have specific positive effects on your mental health as well as the physical benefits already discussed here. These claims are based on the fact that bananas are also a source of substances such as serotonin. These substances can help reduce the symptoms of depression and can simply make you feel better.

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Female athletes must be encouraged to eat high levels of carbohydrate on a seven day a week basis.  Carbohydrate is the key to the energy that directly affects their performance, particularly in team sports.

Pregame Nutrition

About a week prior to a game, female athletes should follow a carbohydrate rich diet.  They also should drink water regularly to maintain hydration.

The pregame meal should be high in carbohydrate and relatively low in protein, fat and fiber.  This meal should typically be consumed two to three hours prior to the start of the game.

During The Game

During the game, sports drinks are idea because they meet the twin aims of supplying carbohydrates and fluid.  These should preferably be consumed at frequent intervals. (Note: It is usually recommended that female athletes drink 10 to 20 ounces of fluid immediately prior to a game.)

At halftime, players should continue to fuel with sports drinks.  This will ensure that they continue to replace lost fluid and will provide extra energy.

Post Game Nutrition

Female athletes should be encouraged to eat carbohydrate rich foods and fluids immediately after each game.  This is because the enzymes responsible for the conversion of carbohydrate into glycogen works most efficiently during the early post exercise phase.

Consuming carbohydrate soon after exercise also accelerates recovery rates and improves the ability of female athletes to train or play again within a relatively short period of time.  Some ideal post game snacks include bananas, raisins, caramel popcorn, Pop tarts, bagels or muffins, gatorade or powerade, and orange juice.  This can be followed by a high carbohydrate meal about two hours later.

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In general, the lower end of the range should cover the needs of most endurance/aerobic athletes.  The upper end of the range is more appropriate for those involved in strength and power sports.

You can eat protein for many different foods.  For example, milk, cheese, yogurt, meat, fish, poultry, eggs and soy products are good sources of protein.

Below is the protein content for various foods.

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Individuals engaged in moderate-duration, low-intensity exercise require 5-7 grams of carbohydrates per kilogram of body weight.  By contrast, those participating in long-duration, high-intensity exercise require 7-10 grams of carbohydrates per kilogram of body weight.  (To determine your body weight in kilograms, divide your body weight in pounds by 2.2.)

Some examples of sports that require a high carbohydrate intake include:

• Soccer
• Basketball
• Cycling
• Distance Running
• Triathlons
• Swimming

There are three important carbohydrate sources in the body.  These are carbohydrates stored in the liver (liver glycogen), carbohydrates stored in the muscle (muscle glycogen) and carbohydrates stored in blood sugar (blood glucose).

Because carbohydrates are stored in the body in limited amounts, maintaining a good dietary supply is therefore important for female athletes.  Research has shown that athletes who eat a generous supply of dietary carbohydrates can experience significant improvement in training intensity, duration and performance.

Generally, the best choices of carbohydrates are naturally occurring sources of sugars (found in fruit, vegetables and milk) and of complex carbohydrates (found in bread, potatoes, cereals, pasta and grains).  This is because they come with a “package” of other nutrients such as vitamins, minerals, protein and fiber.

It is important for athletes to learn to read food labels so they can track their carbohydrate intake.  Carbohydrates should be consumed about 2-3 hours before strenuous training or an event.  Some sample food choices along with their carbohydrate content (in grams) are listed below.

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One of the best defenses for the body is whole organic foods. Organic fruits and vegetables are not genetically modified. Organic plants are grown with no pesticides, artificial fertilizers, human waste or sewage sludge and they have been processed without ionizing radiation or food additives. Organic meat has been raised without antibiotics or the use of growth hormones. In other words, organic foods are produced naturally without any man-made chemicals.

Knowing this, there are so many reasons why eating organic foods is beneficial.

1. Your body can fight disease, bacteria and viruses when it is fed organic food. There are no chemicals in the food and you are adding a more wholesome option when you eat organic. Many of the chemicals found in non-organic foods have been linked to many types of cancer. By eating more organic foods, your body will be healthy and in turn you have more strength and energy.

2. Organic foods contain at least 50% more nutrients, vitamins, and minerals than their non-organic counterparts. Food that has been chemically altered in any way has far less nutritional value and therefore is not as healthy for your body.

3. The same growth hormones and antibiotics that are added to many foods that we eat, like chicken, enter the human body. These hormones and antibiotics may be cause early maturation in children, especially young girls. Eating a diet rich in organic foods help to assure that your child will mature as nature intends.

4. Because organic foods are lower in fat it helps to fight and prevent obesity. Health experts warn that a diet high in fatty food lead to heart disease, stroke, and other life threatening diseases. A diet filled with organic foods helps to prevent these conditions and keep weight down.

5. Antibiotics found in non-organic foods are a direct cause of allergies. Many of the allergies people suffer can be avoided by eating organic foods.

6. Organic fruits and vegetables are not only grown using nature but they taste better as well. When you eat organic you get the full flavor of the food you are eating without added toxins that tend to ruin the true taste.

7. Organic foods safeguard against toxic metals like cadmium, lead and mercury. Heavy metals damage nerve functions and block hemoglobin production which leads to anemia. The same metals are also linked to a lower IQ and disease such as multiple sclerosis.

In addition to the above reasons, by eating organic foods you are helping to save the environment and supporting small scale local farmers. Keep in mind also that contrary to popular belief, purchasing organic foods is not always expensive and there are many ways to purchase it at a lower cost.

Take the time to learn about the benefits of organic food and apply it to your daily eating habits. It will change your body and your life.

Are cravings for sugar, salt, junk food, sodas, and coffee running your life? Are you tired and foggy-brained? Need more energy, more mental clarity, less cravings for sugar? Diana Walker, Sunrider Leader, Cravings Coach and CEO of Diana’s Healthy Lifestyles http://www.diana2.com provides natural, safe options for creating vibrant health. Free education at http://www.thecravingscoach.com.

Article Source: http://EzineArticles.com/?expert=Diana_Walker

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To maximize your performance and get more out of your training program, you need to fuel your body correctly.  The essential nutrients will help you to increase your energy levels, delay fatigue, train harder and longer, and recover more rapidly.  In order for this to happen, however, you must understand how your body uses its energy sources.

During exercise, your body gets energy from carbohydrates, fat and protein.  For example, when you sprint, weight training, kick or jump, carbohydrates are used for energy production.  Aerobic activities burn energy from a mixture of carbohydrates and fats.  Protein kicks in when carbohydrates are in very short supply.

The higher the training intensity, the greater the proportion of carbohydrate used and the lower the proportion of fat.  The longer the duration of training, the smaller the fuel contribution from carbohydrate and the greater the contribution from fat (and possibly, protein).

Carbohydrate makes a greater contribution at the beginning of an exercise session when stores are higher.  As stores gradually become depleted, it provides increasingly less of the total fuel mixture.

When you start a training program, your body will rely more heavily on carbohydrate for fuel at any given exercise intensity.  As you become better conditioned and your aerobic fitness improves, fat is more easily broken down and accounts for a higher proportion of the fuel mixture.

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• low-fat yogurt sprinkled with low-fat granola

• oatmeal with low-fat or fat-free milk, or soy-based beverage

• a slice of whole-wheat toast with a thin spread of peanut butter

• fruit smoothie made with frozen fruit, low-fat yogurt, and juice

• high-fiber, low-sugar cereal with soy-based beverage or low-fat milk

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