Tag Archives: diet plan

High Protein Diet for Weight Management

When you are looking to gain lean muscle or lose weight, eating a high protein diet is very important and squeezing those meals into a busy schedule is quit challenging. On my journey to gain lean muscle and weight management, I have developed a quit meal that is high in protein and packed with carbohydrates (carbs) to keep you fueled throughout the day.

Fist & Broccoli Diet

Fish and broccoli is high in protein and easy to prepare. Photo by Natura Skin Clinic

Since I love fish and I need two easy meals at work, I eat fish and rice or broccoli at least twice while I am at work from Monday through Friday. I eat two pieces of salmon or tilapia with brown rice or broccoli on my first break, then another meal on my lunch break. These meals are great for me because each piece of fish has at least 21 grams of protein plus the brown rice or broccoli. When you calculate it, you are getting at least 50 grams of protein per meal. After work and during the weekends, I usually eat what I want to make my diet fun and not stressful.

If you don’t like fish or you get tired of it, you can substitute it with a chicken breast, which contains about 43 grams of protein per cup. You can also alternate your sides with a baked potato or a slice of wheat bread for carbs.

The good thing about these two meals is that they are quick and easy to prepare. They are also high in protein and delicious at the same time. With two protein shakes, you could easily have four meals per day and not be stressed about it. When you add a simple exercise routine with these meals, you will be able to maintain your weight while gaining lean muscle as well.

I have been on my diet and exercise plan for about two months now and I have already gained about 10 pounds of lean muscle. I also feel better and I have more energy at work.

For anyone who has a busy work schedule and cannot find the time to cook healthy meals, this easy fish diet will be a great start to maintaining a healthy weight and gaining lean muscle.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Low-Fat Diets Are No Better for Weight Loss

Low-fat diets have been known as a great way to lose weight, but a recent study reveals that they are no more effective than other types of diets. A low-carb diet was found to be better than low-fat diets for weight loss in a recent study published in Cell Metabolism, but results in this study show otherwise.

Low-Fat Diets

Low-fat diets are no better than any other diet plan, according to new study. Photo by NewsX

“We found that low-fat diets were not more effective than higher-fat diets for long-term weight loss,” said study leader Deirdre Tobias, an associate epidemiologist at Harvard Medical School and Brigham and Women’s Hospital in Boston.

The key to success seems to have more to do with adherence than a specific weight-loss plan, Tobias said. “Being able to stick to a diet in the long term will probably predict whether or not a diet is successful for weight loss,” she said. Finding a diet to follow that’s created just for you seems to be more effective for long-term weight loss.

Tobias advised that anyone wanting to lose weight find a sound weight-loss program that fits their preferences and cultural needs. Your doctor or physician should be able to develop a diet plan that matches your body type and lifestyle.

The study published in The Cell Metabolism, reviewed 53 clinical trials including more than 68,000 adults and found that low-fat diets do not help individuals lose weight and maintain that weight loss for more than a year along with diets that have higher amounts of fat. On average, those who followed a low-carb diet lost about 8.5 pounds, while those on the low-fat diet lost 6 pounds at the end of the year, researchers found.

Some experts debate that there should be no limit on fat consumption in our diets but in a study published in the Journal of the American Medical Association, scientists argue that all fats are not created the same. Foods with healthy fats such as fish, nuts and olive oil can shield us from heart diseases, while fat free and low-fat foods can be worse for our health compared to full-fat choices. Tobias recommends that people minimize the amount of trans-fats and saturated fats they consume.

Low-fat diets do not work as well as others because ‘sticking to a diet, whether it’s high-fat or low-fat, in the long-term seems to be difficult for people,” Tobias says. Low-fat diets do not seem to be as desirable as diet plans that let you have a little fat, according to Karen Ansel, a registered dietician-nutritionist.

While Tobias says that focusing on fat alone when it comes to fat loss is usually ineffective, she also insists that individuals need to consider more long-term about their eating habits.

“Using total fat as your only guide is misleading and can lead you to make several poor choices,” she says. “We need to turn the message away from fat vs. carbs, low-fat vs. high fat, and instead focus on the foods that are good for us for long-term success.”

I believe that people should focus on finding a diet plan that fits his or her lifestyle for effective long-term weight loss rather than low-carb vs. low-fat diets. I recommend consulting with a doctor or registered dietician-nutritionist to help you develop a diet plan for permanent weight loss.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Tobias, Deirdre K et al. “Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis” The Lancet Diabetes & Endocrinology 29 October 2015

If You Want to Lose Weight, Let Someone Else Choose Your Diet

Choosing your own diet for weight loss may yield less impressive results, according to a new study.

Let Doctor Choose Your Diet Plan

To lose weight, let someone else choose your diet plan. Photo by HealhTap

I always thought that is was better to choose your own diet plan and stick to it to lose weight, but this may backfire and lead to less weight loss, according to a new study published in the Annals of Internal Medicine.

Dr. William S. Yancy Jr. of the Durham VA Medical Center in North Carolina and his coauthors, divided 207 participants into two groups. One group was allowed to choose their preferred diet from two options, a low-carb or a low-fat diet plan (Ann. Intern Med. 2015). They were also allowed to switch diets after 12 weeks if they were not satisfied with their initial choice and the study lasted for 48 weeks. The other group was randomly assigned to one of the diets, regardless of their food choices, and did not get an option to change diet plans.

Patients who chose their diet lost slightly less weight compared to those who had no choice. After 48 weeks, the choice group lost an average of 12.6 pounds while the other group lost an average of 14.8 pounds.

I understand that a few pounds is not a big weight loss difference but it shows experts that there is another option to losing weight which is letting others such as doctors or physicians choose your diet plan.

“The difference in weight loss was not statistically significant,” admitted study author Dr. William Yancy Jr., a research associate in the Center for Health Services Research in Primary Care at Duke University in Durham, N.C. “The weight loss was similar between the two groups. It’s just that the direction of effect was not even in the expected direction.”

The study did not show long-term success for maintaining weight loss, and the difference in fat loss between the two groups was not statistically significant, therefore one might believe that picking a diet plan based on food preferences may be better in the long run (Ann. Intern Med. 2015).

“That is certainly a reasonable argument,” says Yancy. “However, for those who are looking for ways to enhance the weight-loss effects of lifestyle modification, choosing a diet based on food preferences does not seem to do that.”

I believe that the best diet for some people may be where they have to try new foods. I do not think it is a good idea to select food preferences that are high in calories as this could make it difficult to control portion size.

This study is just a reminder that to really lose weight, you must make healthy changes to your diet, even though they might not be changes you desire.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Yancy WS, Mayer SB, Coffman CJ, Smith VA, Kolotin RL, Geiselman PJ, et al. “Effect of Allowing Choice of Diet on Weight Loss: A Randomized Trial. Ann Inter Med. 2015

Chili Peppers May Induce Weight Loss

If you love chili peppers as a spice, it may help you lose weight as well. According to researchers at the University of Wyoming, adding capsaicin from chili peppers can help induce weight loss in mice on a high-fat diet (Biophysical Society 2015).

Chili Peppers - Weight Loss

Chili peppers contain capsaicin, a chief component that stimulates fat-burning to help you lose weight. Photo: Clipart

With nearly one-third of the world’s population being obese or overweight (World Health Organization), obesity has been a major concern for all researchers across the world. We understand that diet and exercise is the key to weight loss but new alternative discoveries seem to appear every day.

Following a restricted diet and eliminating fatty foods is tough for anyone seeking to lose weight but researchers at the University of Wyoming discovered promise in the potential of capsaicin. They found that this ingredient in chili peppers may fight obesity by stimulating energy-burning and converting white fat to brown fat. This study will be presented at the Biophysical Society’s 59th annual meeting this week.

“In our bodies, white fat cells store energy and brown fat cells serve as thermogenic (heat produced by burning fat) machinery to burn stored fat. Eating calorie-rich food and a lack of physical activity cause an imbalance in metabolism that leads to obesity”, explains Vivek Krishnan, a graduate student working in Baskaran Thyagarajan’s laboratory at the University of Wyoming’s School of Pharmacy. This basically means that brown fat cells are better because they have fat burning capabilities that help burn calories.

Researchers found that high-fat-diet obesity and dietary capsaicin –0.01 percent of capsaicin in the total high fat diet—prevented high-fat-diet induced weight gain with wild mice, but not in mice that genetically lacked transient receptor potential vanilloid 1 (TRPV1).

I agree with the idea that creating a natural dietary supplement to fight obesity can be simply advanced to human clinical studies. I enjoy chili peppers to add spice to my foods and if it helps burn fat as well, I will be sure to add more to my diet plan.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: “What’s next in Diets: Chili Peppers?” 8 February 2015 Biophysical Society