What is The Dukan Diet?

The Dukan Diet is a dietary style that is getting traction and popularity lately. Developed by Pierre Dukan, a French dietician and nutritionist, it is primarily a diet rich in protein. First developed in 1975, it was only lately that it became popular, selling millions of copies and got translated into a variety of languages along the way. So what makes the Dukan Diet tick? We would try to find out with this article.

The story of the Dukan Diet traces its roots in 1975, when a general practitioner named Pierre Dukan was making his research about obesity. This curiosity came out because he wanted to find a solution for obesity after he encountered for the first time a patient with a case of obesity. Back then, the main treatment for obesity is to take in less food in general and less calories in particular. However, Dukan has made his research to try and look for a possible alternative to this method. Over that time span, he compiled all the results of his research and published them in 2000. In his book Je ne sais pas maigrir, a French phrase translating into "I don't know how to get slimmer", there he published all his findings. The results were astonishing to say the least, as it became a bestselling book, printing over 10 million copies and being translated into 14 languages in 32 countries since being released in 2000.

The Dukan diet is centered on 2 principles: allowed foods and ground pillars. The allowed foods are composed of around a hundred foods, including a list of 72 protein-rich foods and 28 specific vegetables. The ground pillars are better known as phases, procedures that you must follow in order to accomplish this diet successfully. The first phase, known as the attack phase, is known as the process in which metabolism is activated, speeding digestion up. Allowed to eat 72 specific foods rich in protein during the duration of this phase, during this process, the practitioner is expected to lose weight fast: around 2-3 kilograms within 1 week or less. The second phase, known as the cruise phase, is still similar to the attack phase, but the difference is that 28 specific vegetables are added into the diet. Weight loss is now slower, losing around 1 kilogram per week, but it should allow the dieter to get to their target weight more gradually. The third phase, the consolidation phase, is developed particularly to prevent sudden weight gain. Foods like fruits, bread, and starchy foods are now being integrated back into the diet and up to 2 celebratory meals are now allowed per week. And the last phase, the stabilization phase, is similar to a normal diet, but the only difference is having at least one protein diet day a week and having a steady diet of oat bran into the diet.

The Dukan Diet is one of the more critically acclaimed diets in the world today, as evidenced by its gargantuan sales. Also, it is a relatively effective and simple method compared to other diets that are mostly intrusive. And thousands of people have attested to its effectiveness, most famously Kate Middleton, who employed this diet to lose 2 dress sizes worth of weight.

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Intermittent Fasting For Women

For women who are interested in weight loss, intermittent fasting may seem like a great choice, but many people want to know, should women fast? Is intermittent fasting effective for women? There have been a few key studies about intermittent fasting which can help to shed some light on this interesting new dietary trend.

Intermittent fasting is also known as alternate-day fasting, although there are certainly some variations on this diet. The American Journal of Clinical Nutrition performed a study recently that enrolled 16 obese men and women on a 10-week program. On the fasting days, participants consumed food to 25% of their estimated energy needs. The rest of the time, they received dietary counseling, but were not given a specific guideline to follow during this time.

As expected, the participants lost weight due to this study, but what researchers really found interesting were some specific changes. The subjects were all still obese after just 10 weeks, but they had shown improvement in cholesterol, LDL-cholesterol, triglycerides, and systolic blood pressure. What made this an interesting find was that most people have to lose more weight than these study participants before seeing the same changes. It was a fascinating find which has spurred a great number of people to try fasting.

Intermittent fasting for women has some beneficial effects. What makes it especially important for women who are trying to lose weight is that women have a much higher fat proportion in their bodies. When trying to lose weight, the body primarily burns through carbohydrate stores with the first 6 hours and then starts to burn fat. Women who are following a healthy diet and exercise plan may be struggling with stubborn fat, but fasting is a realistic solution to this.

Intermittent Fasting For Women Over 50

Obviously our bodies and our metabolism changes when we hit menopause. One of the biggest changes that women over 50 experience is that they have a slower metabolism and they start to put on weight. Fasting may be a good way to reverse and prevent this weight gain though. Studies have shown that this fasting pattern helps to regulate appetite and people who follow it regularly do not experience the same cravings that others do. If you're over 50 and trying to adjust to your slower metabolism, intermittent fasting can help you to avoid eating too much on a daily basis.

When you reach 50, your body also starts to develop some chronic diseases like high cholesterol and high blood pressure. Intermittent fasting has been shown to decrease both cholesterol and blood pressure, even without a great deal of weight loss. If you've started to notice your numbers rising at the doctor's office each year, you may be able to bring them back down with fasting, even without losing much weight.

Intermittent fasting may not be a great idea for every woman. Anyone with a specific health condition or who tends to be hypoglycemic should consult with a doctor. However, this new dietary trend has specific benefits for women who naturally store more fat in their bodies and may have trouble getting rid of these fat stores.

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8 Tips to Enjoy a More Wholesome Diet For Rapid Belly Fat Loss

Everyone knows that enjoying a balanced and healthy diet must be your very first emphasis, if you want to shed unwanted weight and start losing stomach fat. As much as belly fat loss exercise is necessary, a healthy diet is extremely important for controlling your weight. In this article you will learn easy, and yet powerful solutions for you to be able to come up with healthy improvements in eating the right foods on a regular basis, and yet shed stubborn belly fat along the way.

1. Make sure that you consume several nutrient rich fats in a large number of your meals. Consuming an adequate amount of good fats is very significant with respect to sustaining proper belly fat loss and building lean muscle. The right well-balanced fatty foods in your diet plan will assist in maintaining control over your cravings

2. Some of the best sources of fats are the yolk from eggs (preferably organic), nuts, extra virgin olive oil, avocados, coconut oil (great source of wholesome saturated fats), and meats that are naturally grass fed.

3. Munch on a small number of uncooked nuts (pecans, walnuts, and almonds are fantastic healthy selections) do this several times a day approximately thirty minutes before you eat a big meal. This approach can easily help to slow down your hunger and provide your body some healthy proteins, soluble fibre, and healthy fats. This will also help you feed on a smaller amount of fat laden calories at your meal and get extra nutrition due to the particularly high nutrient content found in nut products.

4. You must make concerted efforts to take in an excellent protein supply together with each and every snack or meal you take in. Good quality proteins come from meats, and dairy that have been grass fed, from plant sources including nuts and from beans which all provide excellent suppression of appetite so that you are able to deal with your own calorie intake more easily.

5. You will be able to build lean muscle mass easily, if you take plenty quality proteins (in the event that you are doing exercise very frequently). This way your metabolism can easily run at an increased rate because of the greater amount of lean muscle found on your physique.

6. You actually maintain as well as control your insulin and blood sugar levels, by consuming enough protein during the majority of your meals due to the fact that you are assisting to slow down the breakdown of carbohydrates you have absorbed. A lot of individuals are unable to lose fat because they eat way to much processed carbs based foods every day including, but not limited to, starch based grains and refine sugar. For this reason, I do not really agree with excessively low carbohydrate diets.

7. Natural sugars found in fresh fruits as well as most types of berries (blueberries, blackberries etc.) tend to be okay due to the fact that the fibre in fruits slow down blood sugar response in the body. Remember that fruit juices should be avoided because they are primarily sugar and fruits lose the fibre when they are turned into juice.

8. Individuals will begin to reduce belly fat when they reduce their consumption of grains such as cereals, bagels, pasta, etc You should concentrate on taking in more natural carbohydrates such as fruit and vegetables and reduce your intake of grains. This easy step will typically assists people in managing their weight more efficiently.

In order to eat a smarter, health boosting diet, you must strive to use these 8 ideas and I am confident that you will begin to see a slimmer body, accomplish belly fat loss and get more energy in a short period of time.

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The Three Most Valuable "Nutrition For Weight Loss" Tips

Diet plays a huge role in weight loss. In most cases, if you are not achieving your fitness goals it is not an exercise issue, but a problem with something you are, or are not eating. Here are my three most valuable tips for weight loss nutrition:

1. Balance new food and portion to nutrition content

Whether calorie reduction is implemented, new foods are introduced, or both, it's essential to not sacrifice nutrition. Healthy fats and carbohydrates are usually the macro-nutrients most dieters cut out of their meal plan too readily. However, a lack of carbohydrates will cause an exerciser early fatigue, headaches, and a slower thinking process. Reduce but don't leave out any one food group for the sake of weight loss.

2. Moderation is key

Eating a healthier diet isn't a death sentence to your favourite junk food. Actually, eating nutritious meals 90% of the time, will make a cheat meal (or even weekend!) not bad for your health, oppose to eating poorly everyday. Deprivation only leads to falling off the wagon later on, so indulge, once in a while!

3. Whole grain, lean protein, low-fat dairy, fruits and vegetables

If your diet contains most of these food items, you're on the right track toward developing a meal plan for weight loss. It's that easy! Using these nutritional staples you can prepare many tasty and flavourful dishes that will help you to reach your fitness goals.

Three simple, valuable and easy tips toward weight loss nutrition.

Try It!

Kaleena Lawless

Personal Training Specialist

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Self Help for Anxiety - Simple Steps to Relieve Anxiety Now

Anxiety, when allowed to get out of control, can take over your life. It can prevent you from doing even the simplest tasks. Despite this, there is self help for anxiety. Just following the steps below can relieve anxiety and put you on the right track to a stress free life.

1. Get some exercise. Even 10 minutes of light exercise will release endorphins in your body. Endorphins act as both a mood enhancer and a sedative, similar to morphine but without the dangerous side effects. Exercise has the added benefit of improving your immune system. Not only will you be less anxious, but you'll be less likely to get ill and create more worries.

2. Maintain a healthy diet. Your brain and body need proper nutrients to function well. Improper nutrition will make you tired, irritable and anxious. Use a multivitamin if you can't get the required nutrients in your food. Complex carbohydrates like oatmeal and multigrain breads cause your body to release serotonin, another natural anxiety and stress reliever.

3. Drink plenty of water. When you are dehydrated, you feel tired, sluggish, and just plain "out of it." These feelings open doors that allow anxiety to creep in. Close those doors to an unhealthy brain.

4. When you experience a panic attack, breathe in and out in a paper bag. This will increase the amount of CO2 in your lungs and kick your body back into normal breathing mode.

5. Think about something else. When you start to worry about something, distract yourself. Read a book, do a puzzle, etc.

6. Create a plan of attack. If you are worried about a particular event such as a job interview, make a list of steps you can follow that will prepare you for the event. The more prepared you are, the more confident and less anxious you will be.

7. When engaged in stressful activities, take a relaxation break. Just 20 minutes of relaxation a day can help clear your mind. Ways to relax include meditation, taking a walk, engaging with a pet, watching fish swim, etc.

8. Combine exercise and relaxation. Yoga and Tai Chi are both great ways to simultaneously relax your mind with meditation and release endorphins with exercise.

Don't let anxiety control your life. Even following one of the anxiety self help steps will make a difference. Follow them all and you could see a marked improvement in no time. Self help for anxiety is not easy, but it's worth every second you take to take care of your self. Relieve your anxiety today.

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