What Is the MIND Diet and Does It Really Work?
The MIND diet, which is officially known as Mediterranean-DASH Intervention for Neurodegenerative Delay, is a diet that’s known for helping to protect followers against cognitive conditions such as Alzheimer’s or other brain conditions like dementia.
But another side to the diet is that it does help you to lose weight at the same time. The diet is also considered a heart healthy one as well. The diet is a mixture of two diets. It used the guidelines from both the Mediterranean diet and the DASH diet but relies on foods from those that are known to be beneficial for the brain.
It has a focus on specific groups of foods that are healthy such as vegetables, especially leafy green ones like kale and broccoli, fish and poultry, certain fruits, whole grains and more.
The diet also suggests consuming a salad every day. It does call for the use of healthy oils but wants users to stay away from certain other foods. Found on the list of foods to avoid are foods like cookies, cake, candy, foods that are fried or come from fast food restaurants, butter and red meats.
If you can’t or won’t avoid those foods, the diet suggests limiting them. Studies done using this diet showed that people who followed it did have a less mental decline than the study group that didn’t follow it.
But it also showed that another effect was that the study group shed unwanted pounds. The eating plan on the diet has followers eating vegetables, plenty of whole grains and consuming healthy snacks.
Dieters are also supposed to eat plenty of beans and berries as well as make sure their eating plan has a weekly serving of fish. The fat that’s recommended for meal preparation is mainly olive oil.
Because the MIND diet is a mix of both the Mediterranean and the DASH diet, you will lose weight even during the first week because both of those diets focus on weight loss while eating healthy.
The Mediterranean diet does have some allowances such as butter that the MIND diet suggests limiting. The key to success is found in tailoring your version of the MIND diet so that it fits your calorie and energy needs.
As long as you’re taking in less calories that you’re expending, you will lose. The diet is convenient so it’s easy to follow. You can create your meals from recipes that follow the diet or you can put together your own meals using foods that the diet suggests. You will be able to dine out, but may need to ask for special concessions such as making sure your foods aren’t fried.
Tricks on Choosing the Best Diet Plan for You
There are so many diets available to choose from that it can seem overwhelming when you look at them all. The trick to choosing the best diet plan is to pick one that suits you because your life isn’t like anyone else’s.
You need one that you can customize to fit around your lifestyle. You may have things that are deal breakers for you - such as diets that cut out every grain of sugar. If you know that’s not going to work for you, then you’d avoid that diet or tweak it until it fit what you prefer.
If you’re someone who eats meat, but not a lot of it, then a diet that pushes meat above all other food groups won’t suit you either. To find what works for you, look over the diet plan options and immediately eliminate the ones that you know you’ll have trouble following.
If you’ve had some success with prior diets, look back at those to remember what helped you to lose and what part of that diet plan that you really liked. If you ended that plan because you’d reached your goal, then it could be that you just need to go back to that diet.
Choose a diet plan based on whether you like to go it alone or whether or not you have better success in a community with other dieters. You’ll also want to choose a diet plan based on what you can afford.
Some plans don’t require much other than purchasing healthier food choices. Some call for you to buy expensive replacement meals. Other diets plans charge for meetings whether they’re in person or online.
You’ll have to make sure that you can afford the diet plan you choose and that you have the means to afford it for as long as it’ll take to reach your weight loss goal. Pick a diet that doesn’t rely on anything that’s a gimmick, or fad based.
A diet plan that calls for you to lose weight too fast isn’t healthy and you’ll only end up putting the weight back on in the long run. Diets that call for rapid weight loss can be healthy if they’re used because of a health problem, but these should only be done with a doctor’s approval.
Make sure that the plan you choose gives you some flexibility with what you can eat. You’ll want to be able to choose different foods rather than have a diet that’s so restrictive that you quickly get bored or frustrated and give up on it.
Your diet plan should consist of a healthy, well balanced meal plan. Ones that suggest that you take a supplement can be good diets but only to the point that they don’t require you to take a supplement in place of eating food.
Choose a diet plan that encourages exercise. If your diet is so restrictive that exercising would be too much for the calorie level that you’re getting then it’s not a good diet.
Tips to Break Sudden Weight Gain
When you’re trying to lose weight, there are sometimes habits that can inevitably lead to sudden weight gain. If you’re not someone who checks the scale on a regular basis, this weight gain can come as a shock.
But what you can do to stop it is pretty easy. If you’re not already working out with a regular exercise routine, then start one. Exercise is one of the best ways to break sudden weight gain and it’s also best for turning fat into muscle.
If you are already exercising but you’ve gained weight, then it could be that your calorie intake is higher than what you’re burning in your workouts. You need to either change up your routine by choosing different exercises than you’d normally do or you need to add to the duration or repetitions to what you’re already doing.
Mindless eating can cause sudden weight gain. This can happen when you snack while you’re cooking, when you eat while you’re watching television or when you’re just not paying attention to the kinds of food that you’re eating.
Additional calories that you forget or neglect to consider can play a part in causing you to gain unexpected weight. You’ll find these calories in things like already sweetened beverages or drinks that you add sweeteners to.
A change in your dietary habits can cause weight gain. If you’ve been eating five small meals a day and you’re now eating five bigger meals, that can add up. It can also be a problem with your dietary habits if you used to make sure you ate breakfast every day but now you’ve started skipping it.
Skipping breakfast can make you hungrier so you end up snacking before lunch or overeating at lunch. Not eating around the same time every day can lead to sudden weight gain because your body gets used to the time you’ve been eating.
You may find that you’re having to eat something to tide you over until meal time. This can happen when your schedule changes or you lose track of time and eat later than normal.
Forgetting to balance out your carbs with protein can cause you to gain weight. Your body needs protein and it needs some carbs but if you eat more carbs than protein that out of balance can add the pounds.
Deciding that you know enough about portion control to just wing it can cause sudden weight gain. People tend to underestimate the size of their food portions rather than overestimating.
Not drinking enough water can also cause sudden weight gain. When you don’t have enough hydration in your body, it can make your metabolism slower and impedes your body’s ability to get rid of fat.
There are signs of dehydration besides thirst such as dry mouth and eyes, headaches, muscle cramps and fatigue. So while you’re on your weight loss journey, make sure that you consume plenty of water to help avoid any gains.
The Newest and Best Technology for Weight Loss Success
When you want to lose weight, you want to take advantage of all the tools that are available for you. Fortunately, there’s a lot of technology that you can use to not only reach your weight loss goals but to help you stay on track with your eating and exercise while you’re doing so.
Some of these technology helps you can find for absolutely free which is great as long as they deliver what you need. These will usually be in the form of various apps that you can download onto your mobile device.
These apps and devices can help to keep your motivation high and provide a look back so you can see the progress that you’ve made. You’ll want to look for a scale that integrates with your phone.
These are scales that are synced with your device. You don’t have to do anything more than simply get on the scale. The technology does all the work. It keeps track of your weight.
Studies have shown that people who track their weight tend to have fewer bouts of falling away from their goals due to the out of sight out of mind habit that can lead to losing focus.
You may have heard all about fitness trackers but you don’t have one. That’s a mistake. These little gadgets do so much good for weight loss. Not because they have any magic ability to cause you to lose weight.
What they do is force you to be honest with yourself. These fitness trackers tell you the truth about how many steps you’ve actually walked or how long you worked out. There are weight loss support communities online that are centered around fitness trackers that help keep you motivated to lose weight.
Some of the most popular trackers include ones like the Apple Watch, Fitbit Charge 2, Fitbit Blaze and the Garmin fitness wearables. These trackers have varying abilities that can do things like keep up with the amount of calories you burn, track your water consumption, your calorie count, your heart rate and your sleep habits.
If you don’t necessarily like the idea of wearing a fitness tracker around your wrist because you prefer something smaller, there is a fitness ring that you can buy. This ring is by Motiv and while it is expensive, it can do what a wrist fitness tracker can.
If you can’t afford to buy a fitness tracker but you do have a smart device, you can download an app that will allow your phone to work as an accelerometer to count your daily steps. Some of these phones may have this ability already integrated.
The Maker’s Diet Plan - Taken Directly from the Bible
The Maker’s Diet Plan is a diet plan that’s based on information taken directly from the Bible in the book of Leviticus featuring how to eat. It was created by Jordan Rubin after he discovered he had Crohn’s disease as a young man and treatment options didn’t work for him.
After he changed his way of eating and followed the guidelines in the Bible, he found relief from his symptoms. It focuses on helping to heal all aspects of a person’s life from their physical to their emotional to their spiritual selves.
The diet instructs users to eat foods that are organic and as close to all natural as possible. This means that foods that are not found as they were created should be avoided.
If a food has been refined or processed, it should be off the menu. Eating sugar is okay as long it’s natural sugar such as what you’d find in fruit or other food items. Many of the foods on this diet plan are low in carbohydrates, which also help with lowering calories so you will lose weight.
The diet also promotes the consumption of foods that contain a lot of fiber. These foods are also naturally good for your body and will help you to lose weight. Fats are allowed on this diet - including ones that some other diet plans urge followers not to eat.
On The Maker’s Diet plan, you can have foods such as butter and cheeses that are loaded with saturated fat. The oils that are on the diet are oils that are all natural. This diet follows certain phases during the weight loss journey and as you complete one phase, you move to the next.
The phases consist of two weeks per stage for a total of six weeks or 40 days. The first phase is the detoxifying stage intended to balance the body and some foods aren’t included, the second gradually increases foods that were previously not allowed as does the third phase.
After the phases, the dieters enter the maintenance part of the plan. When you first start the diet, you’ll have a lot of restrictions but as you progress, other food items are added back.
The purpose behind this diet is to help people lose weight by eliminating foods that aren’t as healthy but also eliminating the use of certain items that can cause toxins to build up within the body.
These are things like cell phones, fluoride toothpaste and using a microwave. It’s healthy because it focuses on eating healthy, whole foods versus processed ones. The instructions for following the diet also call for grass fed animals. The diet includes recipes and meal plans and encourages exercise as well as suggestions for prayer.
The Latest News on the Hottest Weight Loss Hacks
You may be one of thousands of people who want to lose weight but you need a little extra help. You want something that’s easy to take and not too expensive. Finding what you’re looking for is easy with the latest news of what’s available.
There’s a new weight loss hack on the scene and it’s called glucomannan. If you put it simply, it’s a dietary fiber that’s water soluble. It comes from the konjac plant and is known for its ability to create the feeling of fullness within the stomach.
It does this because it soaks up water. As it does this, it grows and can cut back on the amount of carbohydrates that your body is able to process. It’s been around for many years in Japan but is just now making headlines in the U.S.
Glucomannan has the ability to grow into a fibrous form once you take it. What people like about it is that it gives you that sensation of fullness without the side effects commonly associated with bulk fiber.
After you consume the glucomannan, it then is process through the body just like food is. It has a lot of health benefits in that it can give you good glucose control as well as help to keep your bowels regular.
It can also lower your cholesterol and your risk of developing heart disease. When taking this root, you will lose weight. Most people lost just over two pounds a month even if they continue their same eating habits.
With this root, you can get it in a variety of different forms. It can be bought in capsule form or as powder that you can add to your food. It’s important that you take it as directed and drink plenty of water when you take it.
The powder form doesn’t have a distinguishing taste and can be added to meals or drinks and can also be used to thicken a food such as a smoothie or a sauce. You can buy some foods with glucomannan already in it and you can find these online by typing in the word plus noodles in a search engine.
The way that it works to help you lose weight is that it’s low in calories so it won’t add anything to your daily meal count. Because it makes you feel full, you’ll be less included to overeat or want to snack.
Because it expands to bulk, you’ll end up feeling full longer. Studies using glucomannan showed that people who needed to lose weight and used the product before eating showed noticeable success. When you use the product along with following a healthy eating plan and exercise, you’ll lose weight and be able to keep it off long term.
The Bare Nutritional Requirements for a Low Calorie Diet Plan
When you eat below the recommended daily amount of calories, that’s what’s known as a Bare Nutritional Requirement diet. This occurs when you follow a low calorie eating plan that some people consider extreme.
However, the diet, if carefully used, is one that’s healthy and can help you to get rid of excess weight that can shorten your life span. To start, you would create an eating plant that gives your body nutrients but keeps the calorie count limited to what you have to have to get through the day.
You would adjust this eating plan if you added physical activity so that you account for the calories burned. You would eat only enough to keep your body healthy. So what you do is you would choose low calorie, low carb foods.
You would exclude any extras from all your meals and you would choose snacks that had little calories as well. You would eat in a way so that none of your food choices together went over the low calorie amount you set for yourself.
There are plenty of health benefits from eating this way. Instead of high fat foods that are loaded with sugar, you would eat fruit and vegetables. You’d lose weight as well as improve your cardiovascular health.
You’d also lessen the odds that you’d have a heart attack, high blood pressure or that you’d develop diabetes or complications associated with the disease. There have been studies done that have shown that people who eat a strict low calorie diet end up lengthening their telomeres, which in turn leads to anti-aging benefits.
The health benefits are greater following a low calorie diet than not, though there are some negatives. Most people do struggle more in the beginning including falling off the wagon.
But once your body adjusts to only having what it needs to live, the incidents of blowing the diet are fewer until they cease altogether. If you’re someone who’s used to consuming a high calorie, high carb way of eating, then you may want to begin such a restrictive diet a little at a time.
You can start by replacing one of your high calorie meals with one that’s calorie restricted. As you do this, your body and your stomach will adjust. On this diet, you can eat regular food such as meat and grains and you can also have dairy.
You just give up junk food, processed foods and foods that are too high in calorie. You also concentrate on eating a lot of foods that make you feel full such as lettuce or other vegetables but contain very little calories.
You’ll see rapid weight loss especially in the beginning of the diet. The calorie level that you restrict yourself to should be around 1,000 but some people do dip a little lower than that.
Little Calories Count, Too
When it comes to wanting to lose weight and get into shape, most people overhaul their diet. They’ll switch from high fat foods to low fat foods and cut out some of the bad habits they have such as eating in front of the television.
But changes like that aren’t enough if you’re not paying attention to the little calories. These are calories that you’re either not aware of that are hidden in food or they’re additives that jack up the calorie count in an otherwise low calorie meal.
The little calories can add up and once you recognize what they are and are on the lookout for them, you’ll be able to lose weight faster. Some little calories are more obvious than others.
These are the ones that you add to meals. Your coffee, whether you make it at home or you buy it out at your favorite coffee shop, isn’t loaded with calories. A cup of black coffee with nothing extra has two calories as long as that cup size is an 8 ounce size.
Two calories for a beverage isn’t bad. But when you add in milk, you add in calories. Some people add sugar which has 16 calories per teaspoon. Most people add a couple of teaspoons.
If you add syrup to your coffee, that’s more calories, too. Just getting one shot of syrup from somewhere like Starbucks can add 30 or more calories to your coffee. If you also add whipped cream, depending on the kind you add, you can end up with 50 or more extra calories.
Since most people have more than one cup a day, you can see how these calories can quickly add up. That 2 calorie cup of coffee can quickly become one that’s over 100 calories per cup.
You want to be careful that you’re not drinking your calories in things like coffee or tea or any drink where you add extras to it. Condiments are loaded with little calories. You can make what starts out as a healthy salad and quickly make it over half your day’s calorie intake just by the extras that you add.
Salad dressing is loaded with calories, but it’s not the only thing that can make that salad too calorie heavy. Adding cheese adds calories and so does putting on croutons or nuts.
Sunflower seed toppings and bacon bits can also add to that calorie count. Sauces for meats and gravies can be loaded with calories. Things like barbecue sauce, ketchup and other condiments can turn a low calorie meal into one that blows your calorie limit.
Little calories can be hidden in foods that say they’re low fat. Many people think low fat means no hidden calories but that’s not true. Dried fruit is an example of that. At first glance it appears that dried fruit would be a low calorie snack but these can be laden with carbohydrates as well as calories.
Kosher Diet - For Food Safety and Weight Loss
If you want to lose weight, one of the diets that you can follow is the Kosher diet. The upside of this diet is that the food is healthier, but the downside is that you’ll probably end up paying more for your groceries.
You’ll find that the Jewish laws are what govern a Kosher diet. Within these laws, there are certain foods that must be made in a specific manner. A Kosher diet is gaining popularity and it doesn’t have anything to do with any particular religious motive but rather because the food is better all the way around.
You’ll find that Kosher foods tend to taste better, be better for you and have a more stringent inspection policy. The foods that are labeled Kosher are manufactured by following the Jewish laws passed down through history.
These laws pertain to everything from what kinds of foods are allowed to eat to what foods can be mixed and how these foods are allowed to be made. On this diet, you’re allowed to have meat and poultry, but the process used in bringing the food from the manufacturing process to the supermarket is tougher than for non-Kosher foods.
There are more stringent operations and checks in place to make sure that bacteria is eradicated during the process. This step is what helps to make eating Kosher meats safer for consumers.
Kosher foods are examined by inspectors more often than foods that are not. During inspections, the food is checked to make sure that certain types aren’t mixed - such as between things like eggs and milk with meat processing equipment.
These inspections help to ensure there are no crossover food issues such as an E. coli contamination. These frequent and tougher inspections are one of the reasons why Kosher meat is safer to eat.
Some people think that because a food is labeled Kosher that it’s organic and that’s not the case. Just like with regular food, if a Kosher food is organic, it has to be labeled as such.
If you’re planning to use the Kosher diet to lose weight, you have to make sure that you avoid the meats that are considered non-Kosher approved such as pork. You should also be aware that some foods cannot be eaten at the same time as other foods.
For example, you cannot have something from the dairy food group at the same time that you’d eat chicken. The killing of animals for the meat allowed in a Kosher diet is followed according to a specific ritual that makes the process as quick as possible for the animal.
Eating fruits and vegetables on the Kosher diet is allowed but some parts of certain vegetables are not allowed. Following the Kosher diet also means you have to pay attention to how the food is prepared. Some food items cannot be cooked in the same pot as another.
Ideas to Stay Fit When You Don’t Have Time to Workout
Part of losing weight and keeping it off is to get physically fit. That might be your goal, but you’re struggling to find time to work out on a regular basis. There are some things that you can do that will help you to stay fit when you just don’t have any time to spare.
You’ll still have to do your day to day tasks even when you can’t work out. So the key to fitness is to turn those tasks into the workout. When you go to the grocery store, don’t park up close to the door.
Choose a spot further away so that you can get in more steps. When you’re inside the store, walk the length of the store and back while pushing a cart before you ever place the first item in your cart.
Stretch to reach for things. Extras of the same item are often placed on a higher shelf or a lower one. So reach up and reach down to get the things that you need. This works your muscles out.
You can burn a lot of calories just by grocery shopping. When you get home, rather than carry as many bags in as possible, carry in one bag at a time and make several trips back and forth to your car.
Those extra steps count. Everywhere you go, choose the stairs and skip the elevator. It can be even better for your body if you skip every other step as you climb. This move works out your calf as well as your thigh muscles.
When you’re at work, take the long way to the breakroom or restroom. When you leave your desk, take a second to stretch your muscles. If you have the kind of job where you do a lot of sitting, use a balance ball instead of a chair.
You can also use a standing desk if that’s available. Standing instead of sitting can burn calories. You can burn almost 800 calories per every 8 hour day if you stand to do your job versus sitting.
Play a sports game with the kids. Get outside and toss a football or play a game of jump-rope. Join them on the trampoline. Make your household chores count. While chores such as vacuuming normally burns calories, you can take it to the next level by stretching out the vacuum to reach a spot rather than stepping closer.
You can also dance while you’re doing tasks. Put on your favorite fast paced music and dance while you sweep or make the bed or load the dishwasher. When you watch TV, move.
Walk back and forth, pace or sit on an exercise ball. Inconvenience yourself as much as possible. Walk while you do things such as talking on the phone or answering your email.
When you have to go to the bank or to pay a bill, park the car and walk inside instead of using the drive-thru. Use wrist and ankle weights when you’re walking around at work or home or put weights in your purse to carry around when you’re running errands. This forces your muscles to work out while you’re taking care of the stuff you’d normally do.