Deciphering Fad Diets

January 1^st is approaching fast, and many people start thinking about the most common New Year resolution - weight loss. Some people have probably picked their weight loss program, and some are still researching and looking at many different options. I would like to help you to decipher fad diets that will help you to make the best decision.  

With new diet books published daily, and thousands of websites claiming the secret to weight loss, it can be pretty overwhelming deciding which diet to follow. You need to ask yourself few questions to decide if it is a healthy diet or a fad diet:

1.      Does the diet claim extremely fast results? If it does, the plan is unrealistic. The most effective and long lasting weight loss is slow and steady. It is healthy to lose in between ½ - 2 lbs per week. If the diet claims that you will lose 10 lbs in two weeks, you should not pick this plan.

Tips for the Holiday Season

     Holiday season is full of indulgence. It is also the most busiest time because we go to parties, spend time with friend and family, and we have a very hard time to find time for exercise. Here are some tips that can help you to stay on track.
1. When in Doubt, Eat First
The best defense against holiday bingeing is a good offense. Eating a small, low-GI meal on the way to a holiday party - or snacking lightly while getting ready definitely helps curb the appetite. Walking into a party full will prevent you from ravaging appetizers on arrival. One of my favorite supplements that helps me at the parties is  TLS CORE Fat & Carb Inhibitor; it makes me feel fuller faster.
2. Don't Drink Too Many Calories

My Nutrition Plan

 It is essential to have a balanced diet. Good nutrition should have all important macronutrients, such as protein, carbohydrates, and good fat.

 Protein: 

is essential for tissue repair and muscle growth.

Carbohydrates:

is the energy source

 Fat:                                        

  is essential for energy

  and recovery      

How to Stay on Track of Your Healthy Living Goals during the Holiday Season

It is hard to believe the holidays are here, and it is very easy to start over-indulging and forgetting about our healthy living goals. While candies and other treats in moderation are fine for many, for some people fun-sized candy bars and deserts can spell a diet disaster that can lead to uncontrolled eating. Don’t get tricked into over-indulging in holiday treats; you do not want to jeopardize your hard work at the gym and healthy living goals.

The Truth About Carbohydrates.

Many people afraid to eat carbohydrates because carbohydrates are blamed for all weight problems. Not all carbohydrates are created equal. There are some bad carbohydrates that should be avoided such as processed carbohydrates and sugar, and there are good carbohydrates such as fruit, vegetables, beans, legumes, and whole grains. Right carbohydrates, rich in fiber and nutrients, dictate how full you feel, how mentally alert you are, and how much energy you have throughout the day. When carbohydrates are ingested in the body, they are broken down into glucose. The glucose is the main source of fuel for keeping your body energized.

There are two types of carbohydrates, classified by the molecular makeup and how the body breaks them down. Simple carbohydrates are simple sugars. These carbohydrates are quickly broken down in the body to release energy. When simple carbohydrates are consumed, their high sugar content is quickly absorbed into the bloodstream, causing insulin levels to rapidly increase, which make you feel hungrier faster. Complex carbohydrates are made of hundreds to thousands of simple carbohydrates that are bonded together. This type of carbohydrates is broken down more slowly and gives a slow, steady release of energy. These are the carbs you want to consume throughout the day to fuel your metabolism. When complex carbohydrate is consumed, its high fiber content breaks down more slowly, making you feel full longer and giving you time-released energy.

Low Calorie Snacks

When it comes to weight loss, many people make mistakes by thinking that starving or yo-yo dieting will help them to lose unwanted pounds. However, starving and yo-yo dieting do not work well in reality. The best way to keep your metabolism ignited is to eat small meals every three - four hours. When you have big gaps in between your meals, the metabolism slows down, your body starts preparing to the starvation mode, and starts storing body fat. To keep your metabolism going you need to eat healthy snacks in between your meals. A low glycemic carbohydrate, protein, and good fats are the best sources for healthy snacks. Low glycemic carbohydrates will not spike your insulin level and will keep your blood sugar level steady. It will also help to keep your energy level stable throughout the day. If you will eat processed food or sugary snacks, you will get hungry within thirty minutes because it will spike your insulin level and lower it down fast leaving you tired and hungry. Furthermore, having some source of protein for your snack will keep you full longer because protein is digested slowly.