Close Up Of Woman Eating handful Of Almonds

Eating Almonds: A Way to Slim Down Fast

Many people, both old and young, struggle with their weight. Because it is such a common issue, things like weight loss pills and weight loss reality shows have become very popular in todayís society. The Journal of Obesity released information indicating that consuming almonds can help with slimming down. This was a bit unexpected; people who are trying to eat less often look for snacks that are healthy and will fill their bellies, and they generally stay away from nuts because they have a lot of calories and fat.

The following information indicates how eating almonds can help you to stay within a normal body mass index.

The Research

Dr. Michelle Wien led a series of studies that found that almonds can help people shed excess weight. The researchers noted that almonds have a lot of nutrients. When the body is well-fed, it does not typically send signals indicating the need for food. However, if the body is filled with unhealthy items, the brain continuously tells the body that it is hungry. This leads to binging, which packs on the pounds.

If you eat almonds for a snack, your cravings will subside because your stomach fills up with this healthy food. Almonds have protein, fiber and monounsaturated fat, all of which cause you to feel less hungry.

The Make-Up of Almonds

Almonds have a lot of protein, and as such, they are a great food to eat instead of eggs or red meat. Just one ounce of almonds is comparable to lean meat when it comes to the amount of protein. Almonds, however, are even healthier because they have more fiber in them. Fiber is a great way to keep calories and fats from absorbing into your system. Dr. Wien indicates that fiber binds fats, which keeps it from getting to the intestinal wall. Rather than staying in the body, it gets pushed out.

Almonds also have a monounsaturated fat known as oleic acid. This fat is also in olive oil, and it helps to cut back on how much cholesterol the body has in it. The University of Toronto released information showing that those individuals that consumed one ounce of almonds a day had much less of the bad cholesterol, also known as low density lipoprotein, in their bodies. High levels of low density lipoprotein have been linked to heart disease.

Almonds, as well as other nuts, have a lot of Vitamin E. This vitamin has anti-oxidant properties that help ward off heart disease. Consuming only an ounce of almonds gives you almost half of the Vitamin E that your body needs each day.

Research indicates that almonds can also help ward off cancer. There are phytochemicals in this food, and they can help stop tumors from growing.

A Healthy Snack

Almonds can help you lose weight, but they do much more than that. Because there are so many active ingredients in nuts, they are a healthy snack that helps your body in more ways than one.

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Counting Calories? Be Sure To Add In Fiber

Mother always said, be sure to eat more fiber. You hear it on television, read it in ads and even your doctor may mention it to you, eat more fiber. If you’re one of the many who are counting calories, you’ll want to be sure to include more fiber, especially if you’re trying to lose weight. However, it’s not as easy to add fiber to your diet as you may think. In fact, it may be a big challenge.

Fiber: Heatlh Benefits

If you, like many American’s, need to add more fiber, you’re likely only getting about 11 grams of fiber each day. The national recommendation is from 20 to 30 grams of fiber per day.

Eating more fiber can not only help to make you ‘regular’, it can also help you in a myraid of other health benefits. Here are a few:

Protect your heart. A diet rich in fiber can help to protect your heart. A study of 72,000 women showed over the course of 18 years, that women who eat a diet that is rich inwhole grains, vegetables andfruits (all great sources of fiber), have a reduced risk for heart disease when compared to those women who ate less fiber.

Fiber rich diets also contribute to a healthier pregnancy. Eating foods that are rich in fiber help to reduce preeclampsia (a rare pregnancy related high blood pressure). Women should add 5 extra grams of fiber or two slices of whole wheat breat to their diet daily in order to reduce this risk by up to 14 percent.

Fiber rich diets may also reduce the risk of cancer. The American Institute for Cancer Research shows that a diet that is rich in fruits and vegetables as well as wole grains, may also help to reduce the risk of cancer especially colon, kidney, esophagael and pancreatic cancers.

How To Get Started:

One easy way to get started is to simply replace a low fiber food that you enjoy with a high fiber food. Example: in lieu of white bread, replace it with whole wheat bread which is high in fiber. Eat an apple in lieu of beef jerkey. By using this method, you can increase your fiber one meal or snack at a time.

If you’re eating cereal for breakfast, chose a high fiber alternative. Skip the Corn Flakes or Rice Krispies and replace it with a high fiber cereal. Choos ewhole grain cereals with at least 5 grams of fiber for best results. It’s great and better than grabbing a donut as you run out the door.

Other Great Sources Of Fiber:

Vegetables and fruts that have the skins on (scrub them well)
Potatoes with skin left on
Lentils, black beans or other high fiber beans
Whol grains like barley, bulgar wheat and oats (watch serving sizes)

Those who watch their carbs also need to know that they can deduct their fiber counts from the total carbs count. This won’t reduce the calories but it will help increase the fiber.

Increasing Your fiber Intake:

Eat more fruits and vegetables at the table. High fiber foods are really much lower in calories than other foods you’ve eaten. This of course isn’t your only strategy but it will certainly help. You should have whole grains an dfiber supplements as well if you’re lacking in fiber. A fiber supplement like Metamucil or Benefiber is natural and wil definitely help you.

Lastly, when you increase your fiber, do so slowly. Be sure to drinka lot of water and only increase the fiber by a few grams each day so that your digestive system has plenty of time to adjust to the change. It’s important to increase your fiber, but be sure to do so wisely and be sure that you leave out the other foods that don’t have as much fiber for you.

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Benefits of a Low-Carb Vegan Diet

According to an article published in BMJ Open, committing to a vegan diet can help to stave off hearts disease by 10 percent over the course of ten years. The article was based off of a study performed by researchers from New York Medical College, the University of Toronto, Harvard Medical School, Boston Children’s Hospital and Solae LLC.

By designing this diet that combines both vegan principles and the many advantages of a low- carb diet we took advantage of the weight loss benefits and cholesterol- lowering qualities of both to create a super- diet plan that will initiate weight loss and reduce heart disease at the same time.

Eat what you Like (Within the Limits of Your Diet Plan)

Despite the many advantages a low-carb diet can afford a weight loss program, such diets have also been linked to many unhealthy side effects. Because they place so much importance on consuming animal proteins and fats they can cause some negative effects to the cardiovascular functions. On the other hand, diets that focus on vegetable or fruit consumption seem to do the heart a lot of good.

In this recent study, diet planner looked for a way to marry the benefits of a low-carb diet with the invigorating properties of a vegan diet ñ more specifically a diet absent of all animal products i.e. eggs, milk and meats. Diets low in carbs, high in proteins and limited to a vegan selection have commonly been referred to as the ìEco-Atkinsî diet.

Researchers needed a test run; 23 morbidly obese men and women were selected for the study. The participants were randomly assigned to follow either the ìEco-Atkins∑ diet or the ovo lacto vegetarian (allowing for egg and dairy), high-carbohydrate diet. They would commit to their diets for a six month period.

Rather than preparing the menus for their subjects the researchers provided the participants with menu plans that outlined appropriate foods and serving sizes. This allowed the participants to choose the foods best suited to their tastes, making it much easier for them to stick to their diet.

Those on the Eco-Atkins low-carb diet chose from sources of carbohydrates such as oats and barley, also vegetables that are low in starch like okra and eggplant. The proteins they chose came from sources like nuts, soy, gluten, grains and vegetables, fat sources were all natural nuts, soy beans, avocado and veggie oils.

Carbohydrates for high-carb consumers came from whole grains while their proteins were derived from liquid egg substitutes and low-fat dairy products.

In order to encourage weight loss the participants were served meals that only contained 60% of their daily calorie requirements. 26 percent of the calories came from carbs for those on the low-carb diet; 43 percent from fats and 31 percent from proteins. For the participants on the high-carb vegan diet 58 percent of their calorie intake came from carbs, 16 percent from proteins and the remaining 25 percent from fats.

Varied Health Benefits

Although the caloric intake was equally matched between the groups and the amount of fat consumed by the low-carb group was much higher, the subjects in the low-carb group lost an average of four more pounds than those in the high-carb group.

Even more importantly the group of low-carb eaters tested 10 percent lower in cholesterol reduction then those eating the high carb diet. A reduction of cholesterol like this over ten years can successfully reduce heart disease risk by 10 percent.

Researchers in the Swedenís Linkoping University have since confirmed the benefits of the low-carb diet.

Dr. Jenkins is convinced the low-carb diet will have equally successful applications in the world beyond the test subjects. People naturally prefer to have choice in their diet; it makes diets easier to follow.