Day 4 | 7 Days of Sweat Challenge 2020 | The Body Coach

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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Day 3 | 7 Days of Sweat Challenge 2020 | The Body Coach

A Vegan Diet To Lose Weight

A healthy vegan diet should provide your body with every nutrient it needs. If you're following a vegan diet to lose weight, you should know that it is more than simply not eating red meat. Vegans need to ensure that they are getting the essential vitamins, nutrients, and minerals that their body needs.

A healthy vegan diet should contain certain foods in order for you remain in good health. A balanced diet will consist mainly of fresh fruit, vegetables, whole grains, nuts, and seeds. The vegan diet is made up of less protein and fat than a traditional diet. Vegans do not eat any food that comes from animals, including cheese, eggs, and dairy products.

Someone who is new to the vegan diet may find it helpful to make use of the vegetarian food pyramid. This will give you great guidance on what types of foods can be eaten and which foods should be eaten most often.

Today there is more variety for those on the vegan diet. You may have given up hamburgers and hot dogs, but now you can eat soy-burgers and tofu-dogs! Many stores cater to a healthier lifestyle, making it easier for vegetarians to find their essential foods. When in doubt, do your research before shopping.

When following a vegan diet, you need to make sure you are getting plenty of protein, Vitamin B12, and zinc in your diet. Substitute soy milk for milk, and tofu and flaxseed for protein. Strict vegetarians may have to become very creative when cooking healthy meals that include the necessary nutrients.

Those following a vegan diet to lose weight can find many websites that cater to the vegetarian. You can find great recipes and tips for cooking in the healthiest way possible, while spicing up bland dishes. As long as you take care to eat wisely, the vegan diet can be one of the healthiest diets available.

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Day 2 | 7 Days of Sweat Challenge 2020 | The Body Coach

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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Day 1 | 7 Days of Sweat Challenge 2020

Atkins Diet Plan: What You Need to Know

Atkins Diet plan is like most other diet plans, in that staying on any diet is really frustrating; this is because it means adopting something that you are not normally used to. There are different kinds of diets out there, each offering a specific thing. One thing that stands out in all these diets is that you are supposed to watch the amount of calories that you take. In addition to that, these diets require one to eat food lower in fat content. However, there is one diet that is different from the rest; it permits one to eat cheese, red meat, eggs, bacon and even large amounts of butter. Because of these features, this diet has caused controversy among many people. This is the Atkins Diet plan.

The Atkins Diet plan also referred to as 'Atkins Nutritional Approach,' which is a diet that has caused quite a stir in the media. While many people who are on this diet are thrilled because of its unconventional ways, the doctors are a bit divided on how this diet can affect somebody in the long run. Many people wonder how exactly, the Atkins Diet plan helps one lose weight. According to the inventor, the late Dr. Atkins argued that losing weight is dependent on the amount of carbohydrates that you take. He further argued that if you limit the amount of carbohydrate that you take, you will lose weight.

Carbohydrates are foods that contain refined sugar and wheat flour; they are mostly packaged foods such as bread, pasta, cereal and rice. According to the late Dr. Atkins, reducing carbohydrate in your body forces the body to burn the fats rather than the carbohydrates.

The Four Phases of Atkins Diet Plan

The plan includes a four-phase eating plan. The foods that you eat depend on your metabolism and the phase that you are in:

The first phase is the induction phase which is the restrictive of all phases. This means that in phase one you are not allowed to eat carbohydrates at all. Depending on your body, you can eat 20 grams or vegetables. The second phase is the ongoing weight loss, which allows you to eat carbohydrates. In this phase, you are allowed to increase the carbs by 5 grams. With each week, you are supposed to increase your carbohydrate intake by five grams. You are supposed to do so, until you stop losing weight. When you reach that point, the plan requires you to subtract five grams, as this is to ensure that you maintain your weight.

Pre-maintenance is the third phase of the diet, and is where you transit from losing weight to maintaining it. You are allowed to increase your carb intake by 10 grams every week provided that you do not gain any weight. The final phase is the lifetime maintenance which allows you to choose any food that you want, provided you limit your carbohydrate intake. This phase allows you to keep your weight down while eating any kind of food that you want.

Advantages and Disadvantages of the Atkins Diet Plan

The Atkins Diet is said to help lose weight. Many dieters of this plan testify to the fact that when you limit carbohydrate intake, your body now uses carbohydrates to burn fat, resulting in weight loss. In addition to that, with the Atkins Diet plan, you can maintain your weight. It reaches a point where you cannot lose or gain weight, the plan now allows you to maintain what you have. Good health is also an extra with the Atkins Diet, when you take in small amounts of carbs; you reduce the chances of being diabetic. Lastly, the disadvantage with this kind of plan is that you tend to have bad breath because of constipation and excess production of ketone.

Committing to the Atkins Diet Plan

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WHAT I ATE IN A DAY - TO LOSE WEIGHT FOR MY WEDDING (DAY 9 DIET PLAN)

Core Workout For Beginners

This article is about a core workout for beginners. If you have never worked out or it has been awhile and you find yourself losing the battle of the bulge this is the workout for you.

Having a strong core can not only help prevent having back problems, but it also goes a long way in getting and keeping lean sexy abs. This workout is not the usual ab workout routine. This workout focuses on spinal stabilization and not so much on spinal flexion.

This workout will not only make you a strong and stable core, but it will also give you ripped abs. I know most people believe that crunch's are the best way to get a flat stomach and ripped abs.

Although sit ups do help they are not the end all, be all like some might think. If the crunch is not done correctly, it can cause back problems. Your mid-section muscle are the reason your torso stays upright, a good ab and core routine are intertwined.

With this workout routine you will not find yourself on the floor doing sit ups, or in a bulky ab machine at the gym. The routine I am about to share with you is an inexpensive way to get in shape in the comfort of your own home.

This core workout program is for beginners, so it does not matter where you are as far as your physical ability goes. Anyone who wants a strong core and at the same time wants to take a few inches off the waistband this is the program for you.

Here is the routine -

1) Plank on elbow - Get down into the push up position and lift yourself up on your elbow. Let your weight rest on your elbows, hold abs for 30 seconds then rest for 30 seconds they repeat.

2) Mountain climbers - Place hands on stationary bench, you should be on an incline push up position. Hold in abs and slowly lift your left knee to your chest pause for a few seconds, and then raise the right knee. Alternate knees for 30 seconds, and then rest for 30 seconds.

3) Side plank - Lay on your side and proper your body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Hold for 30 seconds switch sides and hold it for 30 seconds rest for 30 seconds.

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Low Impact 30 minute cardio workout- Beginner/intermediate