Raw Food Weight Loss Diets

There are two basic principles behind raw food weight loss plans.  These are:

The process of cooking degrades the nutritional value of foods.
Typical Western diets have an “acidifying” effect on the body, which can be reversed by eating raw foods, which are alkaline in nature.

A natural extension of the movement to buy organic, it seems intuitive that eating raw foods should be healthier than cooked foods.  The logic goes that if eating organic foods is healthy, then those found in their natural (i.e. raw) state should be more stable, and cooking or further processing disturbs that delicate balance.  Furthermore, it’s well known that many popular nutrients are destroyed by cooking, which further bolsters the argument in favor of raw food diets for weight loss.  Its a well-known fact that vitamin C isn’t very stable to cooking, and the same goes for vitamin A.  Similarly, water-soluble vitamins are frequently leached from foods during water soaks or boiling, which only strengthens the case against eating cooked foods.  Unfortunately, as is so often the case with such arguments, the case is much more complicated that it originally appears.

A recent paper on calorie content of raw foods vs cooked foods explores the question of how cooking impacts the calorie content of food.  The question of calorie content is usually studied at the point of consumption, rather than looked at from the perspective of cooking method.  The question that should be asked should go something like:  How does the the number of calories in broccoli differ if I eat that broccoli raw, as opposed to simply boiling it in water for 15-minutes.  However, this gets at the heart of the raw food diet, because its hard to argue against the empirical evidence, which shows that people who follow a raw food regimen tend to lose weight.  But are they losing weight because the diet is inherently healthier, or is it a function of simply calorie restriction?

With this singular fact in mind, perhaps it shouldn’t come as a surprise that researchers found a positive correlation between cooking and calorie content; meaning that generally speaking, cooking a food will increase the calories available to the consumer, when compared against the same foods, served raw.

Anthropologists have long-theorized that the human brain is the single differentiating factor between us, and our less advanced counterparts within the animal kingdom.  But from the perspective of energy consumption, the brain is a pig, requiring vast amounts of energy relative to other processes.  Observational research on other primates shows they spend far more of their time chewing their food, for the express purpose of breaking it down by mechanical means to extract the greatest number of calories possible.  By contrast, humans harnessed fire, which greatly improves our capacity to extract the greatest number of calories from every bit of food we consume.  We no longer have to sit and chew tubers for hours on end — we cook our food to reduce the workload on our dietary systems, then move on to other tasks.

With all of this as a backdrop, its hardly surprising that raw food dieters tend to lose weight.  The simple expedient of “going raw” effectively restricts the calories available to the consumer.  While its certainly true that some nutrients are lost during the process of cooking, most studies show that the net gain in nutrient-availability, dramatically overshadows the losses incurred during cooking.

While I suppose one could argue that, in today’s world, we consume far more calories than needed anyway, going raw also goes against my sensibilities, in that one ends up wasting a larger percentage of food, through digestive inefficiencies.  For myself, raw seems to be a form of self-imposed calories restriction, which can be done without going raw.  So for now, I’ll stick to the plan of keeping my overall calorie content low by modulating portion size and dietary choices, leaning toward reasonable portion sizes, lean cuts of meat, and vegetable-rich, well cooked foods.

Published November 2011.

References

“Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up using tablets, nutritional yeast, or probiotic supplements.”  Donaldson MS.  Annals of Nutrition and Metabolism, 2000; vol. 44, pp. 229-34.  Abstract.  Accessed November 2011.
The Science Behind Raw Food.  Accessed November 2011.
“Cooking And Cognition:  How Humans Got So Smart”  LiveScience.com.  Accessed November 2011.
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This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.The Pros & Cons Of A Raw Food Weight Loss Diet

10 Natural Metabolism Boosters For Weight Loss

1.  Coffee – Coffee antioxidants, in addition to its stimulant properties, make it one of nature’s best metabolism boosters.  Studies have repeatedly shown enhancements in athletic performance for elite runners who consume coffee, but there exists some debate about the exact mechanism of action.  Certainly caffeine is considered to play a role, but contrary to the alertness theory, the more favored explanation for why coffee boosts metabolism so effectively is its ability to increase free fatty acid circulation in the bloodstream.  The increased availability of free fatty acids for metabolism avoids the fatigue that occurs during exercise when glycogen stores are exhausted.  Expect a boost in metabolism from coffee consumption lasts approximately 4 hours for healthy adults.

2.  Lean Protein — Lean protein is more difficult for the body to digest, and provides the essential building blocks to increase muscle mass, which is one of the greatest metabolism boosters you’re going to find.  The purpose behind strength training is to tear muscle fibers, which will then be built up larger than before.  To fuel this process, aim to consume 10-35% of your daily calories from lean protein sources, such as tilapia, salmon, chicken, and lean cuts of red meat.

3.  Green Tea — Long lauded as a rich source of powerful antioxidants, green tea has also been shown to boost metabolism in men.  In one Swiss study, men who drank green tea with meals experienced a boost in metabolism that lasted for 24 hours.  Subsequent research has shown that consuming of 3-6 cups of green each day has the cumulative effect of burning an additional 60-80 calories per day.  On average this is the equivalent of 6 minutes per day spent jogging.

4.  Dairy — Science has repeatedly shown that getting enough calcium in your diet reduces your risk of obesity, which on the surface at least, makes sense.  Calcium plays a huge role in generalized health, brain function, and metabolism.  However, when it comes to calcium, not all sources are created equal.  Leafy greens and American persimmon are high in calcium, but the effect of calcium oxalate in your diet is different than dairy sources.  For instance, in one research study, participants who consumed at least 580-mg of dairy calcium daily (12 ounces of milk) lost 12 pounds over a 2-year period.

5.  Grapefruit – A study by the Scripps Institute on grapefruit verified its place as one of the top metabolism boosteing foods.  In this study, participants who at a half a grapefruit at each meal lost an average of 3.6 pounds over a 12-week period.  Drinking a serving of grapefruit juice with each meal conferred a weight loss of 3.3-pounds.  Scientists attribute the majority of the effect to the flavanoid compound naringin, which is believed to suppress insulin response.

7.  Spinach (and other leafy greens) – A study conducted at the Swedish Karolinska Institute showed the impact of nitrates on metabolism.  Subjects given a nitrate supplement experienced an overall increase in metabolic activity, as measured by mitochondrial efficiency.  Their work has shown that dietary nitrates, which are present in high levels in most leafy greens, are metabolized into nitric oxide by oral bacteria.  Nitric oxide has the effect of lowering blood pressure, reducing the amount of oxygen required for muscle function, and possibly mediating insulin response.

8.  Peppers and other “hot” foods – Capsaicin, the ingredient responsible for “hotness” in peppers and other spicy foods, have been shown to increase metabolism by about 8% for several hours after consumption.  Additionally, they contribute to feelings of fullness, and have been shown to reduce blood lipid levels in some studies.  Other dishes from the Far East, most notably those containing curry, have been reported to impart similar effects.  This has lead to the use of spices such as capsaicin, turmeric, and coriander in many herbal metabolism boosters.

Understanding how to harness your metabolism for weight loss is one step in the process of changing your life.  Replacing empty calories with nutrient dense metabolism boosters is key to provide the fuel for weight loss, and the satiety to stave off food cravings throughout the day.

Photo Credit

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.8 Natural Metabolism Boosters For Weight Loss

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– A Daily Guide

DO – Get Enough Sleep

The subject of sleep engenders much debate, but sleep experts all agree that from kids to adults, Americans don’t get enough of it.  Reasons range from the availability of evening light sources to general over-commitments in life, none of which are going to change.  But sleep is the lynch-pin if you want to boost your metabolism.  In one study on chronic sleep deprivation, participants experienced metabolic changes akin to advanced aging, with symptoms such as reduced glucose tolerance, an increase in blood cortisol, and alterations in thyroid hormone levels.  Some tips for getting enough sleep include:

Turning off all electronics 30 minutes before bed
Avoid consuming alcohol before bed
Dedicate your bedroom to sleep; no television or games
Eliminate light sources from the bedroom, especially blue light

DON’T Skip Breakfast

Although it seems counter-intuitive, research has shown time and again that eating breakfast leads to greater success with weight loss.  During sleep, the body’s metabolism slows down as your recuperate from the rigors of daily life.  Breaking your nightly fast with a healthy breakfast, ramps up your metabolism and primes the body for the rigors of the upcoming day.  Aim for a combination of lean protein and complex carbohydrates, both of which take longer to digest than fats and sugars.  In the battle to learn how to resist food cravings, this approach smooths out insulin response and provides a steady supply of fuel to start the day.

DO Eat Plenty Of Protein

The subject of high protein diets conjures images of a high fat diet, but the two need not necessarily go hand in hand.  Unlike fat, protein has the same calorie content per gram carbohydrates, but the complex chemical structure takes longer to digest, which provides a steady fuel supply throughout the day.  Having plenty of protein available for rebuilding muscle after exertion is also key to increasing lean muscle mass; another key in the battle for learning how to boost metabolism.  To be successful, aim to meet between 10-35% of your daily calorie needs from high quality, lean protein.  If you’re looking for alternatives to chicken and salmon, try arctic char, venison, bluegill, or even lamb.  Frequent travelers should look over this list of healthy fast food choices, and plan accordingly when on the road.

DON’T Skip Meals

When you’re striving for weight loss, its easy to fall into the trap of severely restricting calories.  Unfortunately, depriving the body of the calories necessary to function puts it into preservation mode, thereby slowing metabolism.   To effectively boost metabolism, one must provide a steady stream of nutrition to the body.  Not an excess of calories, but a steady supply of high quality nutrition.  To keep your metabolism operating at peak efficiency, smooths out spikes in insulin, and allay hunger, seek out a calorie counter to estimate your daily caloric requirement allocate those calories over 5-6 small meals each day.

DO Strength Train

Strength training, whether its with body weight alone, or with weights, offers the potential to burn fat and build muscle simultaneously.  It seems intuitive that younger adults have a faster metabolism than their older counterparts.  Science supports that perception, which is attributed primarily to the loss of lean muscle mass that happens with age.  A degenerative condition known as sarcopenia is responsible for a steady loss in muscle mass, at a rate of 0.5-1% per year.  The condition starts around age 25, and in the absence of intervention, will affect nearly everyone.  By age 50, the process begins accelerating rapidly, eventually leading to muscle wasting.  Fortunately, studies have repeatedly shown that strength training can reverse this condition, so the incorporation of a regular strength training regimen into your workout routine is a key to tackling the problem of boosting your metabolism.  Since muscle burns more calories than fat, building muscle not only helps boost metabolism, it also reduces the risk of of injuries resulting from muscle loss later in life.  To make the most of time at the gym, learn what to eat after a workout to fuel muscle growth.

DON’T Go For Marathon Training Sessions

To speed up your metabolism for weight loss, make a HIIT workout part of your training regimen.  Instead of spending 2-3 hours a day at the gym, break your workouts up into shorter sessions of high intensity.  Studies show that the body continues to run at an elevated pace for several hours after a workout.  By spreading out your workouts over a longer time frame, you’ll allow the your body to consume more calories over the course of the day.

With just a handful of tweaks to your daily routine, its possible to speed up metabolism for weight loss.  Couple this with a handful of metabolism boosters, and between the two you’ll speed up your metabolism naturally.  By optimizing the body’s processes for weight loss, you’ll reach your goals far more quickly.

Photo Credit

This post originated at Live Fit Blog, which is written by Greg Hayes. To read more about using healthy snacks and other simple tools to improve health and lose weight, check it out.How To Boost Metabolism

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Other times, you just feel lazy and you don’t want to cook. Either way, fast food seems like a good option.

Thing is, eating out too much can really help you screw the pooch when it comes to your diet … there are healthy alternatives mixed in among all the fattening choices. Your best bet is to learn some common sense guidelines about what makes each item unhealthy and choose one of the healthy items.

It’ll also help if you study the menus of some of your favorite fast food restaurants. You’ll most likely be able to look up their nutrition facts online. Do that and you’ll know for sure how many calories are in your favorite fast food meals.

Now here’s your quick guide to eating healthy and keeping the pounds off while eating fast food …

Some Quick Guidelines:

1. Grilled Meats. Grilled meats are a much healthier way of cooking rather than deep fried, breaded meats. If the fast food place you’re visiting has the option of choosing crispy or fried chicken versus a grilled patty, choose the grilled one. If the place is like KFC, and the grilled meat isn’t really grilled, then just eat the deep fried, breaded meats and avoid the side carbs (biscuits, etc).
2. Skip the Fries. (Almost) Always. This one was SO HARD for me to get over because I love the way fries taste. I imagine kicking the heroin habit is easier than this. But I’ve probably had about a handful of fries in the last 1.5-2 years so I’m doing good! Nothing but starchy carbs and trans fats here.
3. Healthier Sides. Some fast food places will offer alternatives to a side of fries. You may be able to opt for some healthy fruit or salad instead. Or you could do the healthiest side option–don’t get any!
4. Don’t Super Size. Less calories = less fat. And they only supersize the fries and the soda! WTF? I want a super sized cheeseburger man!
5. Diet Soda. I used to laugh at the fat guy who orders the big greasy meal and then orders a diet soda, as if it’ll make a difference. Well it does make a difference, but, not if your packing fries into your mouth too! Big sandwich, skip the fries or chips, and a diet soda can go a long way towards filling you up and helping you not eat as much … Water or unsweetened tea is a good choice too …

Examples Of Healthy Meals At Popular Fast Food Joints

Here’s a list of some healthy choices you can make at some of the most popular fast food restaurants:

1. Taco Bell. Taco Bell has come out with a “Fresco Style” menu that allows you to choose popular menu items in a lower calorie style. A menu item ordered fresco style will come back with a special healthier salsa and it’ll also lack cheese. (I personally don’t take this option since the only time I eat Taco Bell is when I’m drunk anyways, but it’s worth noting)
2. McDonalds. They now offer an extended list of “premium salads”. However, it’s still easy to get fooled into thinking something is healthy when it really isn’t. Make sure you use a low fat dressing on your salad (half a pack if you can) and opt for the grilled chicken. If you grab the ranch and crispy chicken, you may as well be ordering a Big Mac! A burger or two with no sides and a diet coke/unsweet tea will fill you up with less calories too.
3. Subway. As healthy as they claim to be, there’s still a crap-load of empty bread carbs here. Try a salad, throw some protein in there with some chicken, avoid the chips, you should be good to go.
4. Wendy’s. My all-time favorite fast food joint. If you order a value meal you can definitely opt out of the fries. You can substitute for a baked potato, mandarin oranges, and more. If you’re fasting, the Triple Baconator is the ultimate one burger per day — 1300 calories of fat and protein goodness. That’ll be it sir!
5. Burger King. Like the rest of the popular fast food chains, Burger King has followed suit and made changes. You can opt for healthier alternatives like salads, chicken, etc. You can also do the one big burger thing with their whoppers if you’re fasting.
6. K.F.C. Has actually got a GREAT menu item — the Double-down sandwich. Low carbs. High protein and only 500 calories. Fills you up and keeps the calories down. I bet you could lose 20lbs on an all Double-Down Diet.
7. Chipotle. Not really fast food, but an AMAZING restaurant and probably the best choice for eating healthy. Some whiny punks complain about oversized portions but if you order the right stuff, it’s good portion sizes of good food. Skip the extra 1500 cals of empty carbs that comes with the tortillas, get a bowl instead, fill it with meats, salsa, fajita peppers, mounds of guacamole and lettuce and you’re kickin’ serious Bootay. Use the Chipotle Fan Nutrition Calculator to see the different macro-nutrient and calorie profiles of your food combos and enjoy!

For all other restaurants, you can make an educated decision about the healthy items from the menu. If you’re unsure, use some common sense guidelines:

* Avoid empty carbs (fries, tortillas, chips, biscuits, etc)
* Layoff the transfats (deep fried foods, fries, etc)
* Avoid the sugar (no sodas, no sweet tea, no ice creams, etc)
* Try not to cram so much of it in your mouth a.k.a. watch your portion sizes

Follow the tips in this short article and you’re sure to lose weight while eating fast food.

about the author

The actual weight they want to lose is the excess fat they carry. A thin layer of subcutaneous fat is a good thing. It plumps up the skin attractively, provides protection from the cold and helps provide us a little cushioning.

It’s when that layer of subcutaneous fat swells beyond a centimeter or two in width that we start to grab and pinch at it accusingly, and purse our lips as our clothes stop fitting so well.

The weightloss equation is a simple one: Use more energy than you absorb through food and drink, and your body will need to burn its resources to keep you going.

Eat less? Exercise more? Reduce it down to basics and yes, that’s all you need to do to lose that fat.

Of course food (and drink) is one of life’s major pleasures. And these days it is for many the easiest and most accessible pleasure. To cut yourself off from that sensory reward is more of a challenge than you’d like to think. Particularly when the pleasure of being the shape you want to be is so distant, and the taste of your favourite food so close…

Adding exercise to use more energy is the other side of that coin, and it will certainly improve your day-to-day lifestyle (chemical balance, ease of motion, stamina) if you can make exercise a part of that lifestyle.

But many shy away from the immediate pain of exercise. The chafing, sweating, burning lungs, aching muscles. And the feeling of incompetency when you start a particular exercise. You’re not skillful at this. So it’s not fun.

It’s difficult to persist when the pleasure of having that great figure is so far away, and the pain of the actual exercise is right here and now.

So if eating less is not for you, and neither is a full-on exercise program, then maybe you’re looking for a quick fix.

Wise up. There is none.

You probably already know this. You’ve probably tried to lose weight before. And you may have succeeded. But has it stayed off?

Yo-yo dieting is very common, and very hard on the body. Lose 10 kilos, gain 12 kilos, lose 5 kilos, gain 6 kilos. Not only is it an emotional rollercoaster, it’s expensive in time and in money. Most weightloss programs involve some sort of cost, and fluctuating body size means fluctuating clothing size, which will put an even bigger dent in your wallet.

But here on this site you’ll find a huge number of simple tips, for either reducing your energy intake, or increasing your energy output. Just small, easy changes, for easy weightloss. Try adopting a new one every week. Make it a habit. Make it yours. With enough of these habits in place you’ll start to see those kilos disappear.

Sign up as a member and get a new challenge delivered into your email inbox every week. Just one simple life change per week.

Be gentle and loving with yourself. Ease yourself one easy step at a time, back into the shape you love.

WAIT! Find Out What You’re Getting Yourself Into BEFORE You Buy

Burn The Fat, Feed The Muscle makes some outrageous claims, has a bunch of larger-than-life testimonials, and costs more than your average hardcover book. When scrolling through the (very long) official website, your mind will be racing with questions wondering if it’s a scam or a legitimate program, because you have to admit, the concept behind the program is very intriguing.

It’s getting harder every day to distinguish the legitimate fat loss programs from the ones that are nothing but scams, so…

Before you decide to purchase Burn The Fat, Feed The Muscle, let’s put it to the test.

First, the author, Tom Venuto has been featured on hundreds of websites as well as in magazines such as Natural Bodybuilding & Fitness, Ironman, Men’s Exercise and Men’s Fitness. Tom is also the author of a hardcover national best-seller, The Body Fat Solution (Penguin/Avery books). There was even a blurb about his latest book in Oprah Magazine.

Venuto is a bodybuilder – in fact, his whole system is based on “fat-burning secrets of bodybuilders and fitness models.” Looking at his pictures, you can see that he is beyond good shape, the guy is jacked and six-packed. You’d be tempted to scream “Steroids” except that Venuto says he’s lifetime natural and has competed in drug-tested competitions for more than 20 years.

After a little more research, you’ll find that Burn The Fat was released in 2002 and was the #1 e-book best-seller for 4 years in a row. Most Internet weight loss programs haven’t even been around that long, let alone topped the charts that long. Also, New York City publishers and major magazines like Men’s Fitness don’t give the time of day to fly-by-night Internet marketers, so there’s some credibility.

But the real question is, does the program actually work?

The claim made by Burn The Fat, Feed The Muscle is that bodybuilders and fitness models are the leanest athletes in the world. Venuto himself was 3.7% body fat at one point (note: on the day of a contest). Therefore, says Venuto, if you find out how bodybuilding, fitness and figure competitors get so lean and you do the same thing, you will get the same results. It makes sense. However, there’s no magic solution here.

From reading Burn The Fat, Feed The Muscle, you learn that you won’t get 6-pack abs or a body like a fitness model by training a few minutes a day and eating junk. You learn that to get lean you have to change your lifestyle and adopt new habits to replace the old ones that made you fat. You learn that to get “ripped” it takes an even more regimented nutrition program.

When looking at the Burn The Fat website, you’ll see a home page plastered with testimonials from people of all ages. Since it’s impossible to be sure these testimonials/people are real, a little outside research is in order. What you’ll find on a web search is a free discussion forum called the Burn The Fat Facebook group, which has several thousand members who support each other to implement the program. You’ll also find several Burn The Fat Yahoo groups. There is also a paid online support community (sponsored by Venuto), called the Burn The Fat Inner Circle, with thousands of members using the Burn The Fat system. Membership to this site is optional and doesn’t come with the e-book.

With a little more online research, it’s easy to find positive reviews and before and after photos of people who have successful used Burn The Fat to lose weight. You’ll also find some YouTube videos and blogs devoted to chronicling the training journals and nutrition programs of fat burners.

It’s hard to dispute that Burn The Fat, Feed The Muscle is one of the most established fat loss programs online. Not only is third party proof all over the Internet, this program has been around since 2002. A program just can’t survive that long on the web if there isn’t good word of mouth. And of course, we know this method has worked for bodybuilders for decades.

The final question then becomes, will it work for YOU?

Burn The Fat, Feed The Muscle is a best seller and there’s proof that it works. But it will probably appeal the most to a certain kind of person. First, it takes effort and a significant time investment. It trades focus, dedication and hard work to get significant, permanent and natural fat loss (as opposed to some rapid fat loss programs where you’re required to take drugs or supplements and where the weight is a lot more likely to come back).

Another thing to know is that the main focus of the e-book is on nutrition, and it requires counting calories and crunching numbers to create menu plans. There’s a lot of value in that kind of precision, but this approach may not be for everyone. Some people prefer to just estimate portion sizes. Burn The Fat is probably ideal for people who need structure, enjoy planning and are detail-oriented (accountants, engineers, math buffs and other analytical types will be in seventh heaven). If you like to know WHY you’re doing something instead of just being told WHAT to do, you’ll appreciate the detail in the 300+ pages. It’s definitely thorough. Encyclopedic even.

Here’s the bottom line:

If you want a quick fix weight loss solution, if you’re looking for what pill to take or if you’re not willing to exercise, then Burn The Fat, Feed The Muscle is probably not for you.

On the other hand, if you’ve tried all the diet trends and fads, if you really want to know the (sometimes uncomfortable) truth about fat loss and if you have the discipline to make lifestyle changes, then you’ll find Burn The Fat, Feed The Muscle to be an excellent investment that delivers what it promises – you burn off the fat, you keep your muscle and you don’t have to starve yourself to do it.

It may not be for everyone, but it’s no scam. Burn The Fat, Feed The Muscle is legitimate and effective. You can learn more at the official website at http://www.BurnTheFat.com

This is a great Christmas Gift idea and will be very handy when you make those New Years resolutions.

Burn The Fat, Feed The Muscle, The #1 best-selling diet ebook on the Internet (as rated by clickbank.com), is completely unique and different from other programs on the diet market because it’s not a weight loss program – it’s a fat loss program. Once you’ve read just the first three chapters, there will be no doubt in your mind that pursuing weight loss is not only the wrong goal, it may be the reason why you’ve failed to reach and maintain your ideal body weight

Burn The fat shows you exactly why it’s fat you must lose, not weight, why you cannot succeed with starvation diets, and then shows you exactly how to burn off fat, step by step, in one of the most detailed fat loss nutrition books ever written.

If you’re interested in learning exactly what to eat to lose fat the natural way – without supplements, without drugs and without slowing down your metabolism – while also learning the why behind it all, then this program could truly change your life. Get more information at:

www.burnthefat.com

Although their questions are often phrased differently and each person’s situation seems unique, my answer to “How do I get great abs” is almost always the same…and you’re about to hear it…