Besides its unique flavour and fragrance, guava has been hailed as one of the

super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “This humble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin.

 Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas contain folate, a mineral which helps promote fertility. The potassium in guavas helps

normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water

 it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda

Hospital.

1. Improve Immunity

Did you know: Guavas are one of the richest sources of vitamin C? It’s true. Guavas contain 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens.

2. Lowers Risk of Cancer

“Lycopene, quercetin, vitamin C and other polyphenols act as potent

antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells.

 Guavas have shown to be widely successful in reducing prostate cancer

risk and also inhibit the growth of breast cancer cells since it is rich

 in lycopene”, says Dr. Manoj K. Ahuja.

3. Diabetes-Friendly

Due to the rich fibre content and low glycaemic index, guavas prevent the development of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated.

4. Heart Healthy

Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure

 in patients with hypertension. Guavas also help lower the levels of

triglycerides and bad cholesterol (LDL), which contribute to the

development of heart disease. This magical fruit improves levels of the

good cholesterol (HDL).

5. Treats Constipation

It is one of the richest sources of dietary fiber in comparison to other

 fruits and just 1 guava fulfills about 12% of your daily recommended

intake of fibre, which makes it extremely beneficial for your digestive

health. Guava seeds, if ingested whole or chewed, serve as excellent

laxatives too, helping the formation of healthy bowel movements.

6. Improves Eyesight

Due to the presence of Vitamin A, guava is well known as a booster for vision health. It can not only prevent degradation of eyesight,

 but even improve eyesight. It can help slow down the appearance of

cataracts and macular degeneration. Even though guavas are not as rich

in Vitamin A as carrots, they are still a very good source of the

nutrient.

7. Guava During Pregnancy

Guavas contain folic acid, or vitamin B-9, which is recommended for

pregnant women since it can help in developing the baby’s nervous system

 and protect the newborn from neurological disorders.

8. Beats Toothache

Guava leaves have a potent anti-inflammatory action and a powerful

antibacterial ability which fights infection and kills germs. Thus,

consuming guava leaves works as a fantastic home remedy for toothache.

The juice of guava leaves has also been known to cure toothaches,

swollen gums and oral ulcers.

9. Stress-Buster

The magnesium present in guavas helps to relax the muscles and nerves

 of the body. So after a hard workout or a long day at the office, a

guava is certainly what you need to relax your muscles, combat stress

and give your system a good energy boost.

10. Good for Your Brain

“Guavas contain vitamin B3 and vitamin B6, also known as niacin and

pyridoxine respectively, which help in improving blood circulation to

the brain, stimulating cognitive function and relaxing the nerves”, remarks Dr. Manoj K. Ahuja.

11. Weight Loss

Want to shed a few pounds? Guava is just the ticket. Without compromising your intake of proteins, vitamins and fiber,

 guava helps you lose weight by regulating your metabolism. It’s a

win-win! Guava makes for a very filling snack and satisfies the appetite

 very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruits.

12. Cough and Cold

Guava has one of the highest quantities of vitamin-C and iron among

fruits, and both are proven to be preventive against cold and viral

infections. The juice of raw and immature guavas or a decoction of

guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.

13. Anti-Ageing Properties

Guavas are rich in vitamin A, vitamin C and antioxidants like carotene

and lycopene which help protect the skin from wrinkles. A guava a day,

keeps fine lines away!

14. Improves Complexion

Guava helps regain the skin’s radiance and freshness.

 Reap the benefits by preparing a DIY scrub at home: All you have to do

is mash some guava flesh with an egg yolk and apply it on your face.

Rinse off after 20 minutes with warm water. When used once or twice a

week, this scrub will remove dead cells from your skin and lighten your

complexion. Guavas are also a great source of Vitamin K, which helps get

 rid of skin discoloration, dark circles, redness and acne irritation.

15. Improves Texture

Guavas rank high in astringent properties, guava leaves and unripe guavas even higher. Guava helps tone up and tighten the facial muscles, so apply a decoction of the leaves and fruit on your skin and voila!

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The health benefits of cabbage include frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eye disorders, heart diseases, aging, and Alzheimer’s disease.

Did you know that the inexpensive, humble and widely used cabbage can practically work miracles? Cabbage is a leafy vegetable of Brassica family, and is round or oval in shape. It consists of soft, light green or whitish inner leaves covered with harder and dark green outer leaves. It is widely used throughout the world, and can be prepared in a number of ways, but most commonly, it is included as either a cooked or raw part of many salads.

This is how cabbage looks like;

Cabbage is beneficial in curing various health ailments and a short list of those researched attributes include:

1. Deficiency of Vitamin C

Scurvy is a disease commonly characterized by spongy and bleeding gums, cracked lip corners, weakened immune system, frequent infections and cold, premature aging, and depression.

Remedy: Cabbage is an abundant source of Vitamin C. You might be surprised to know that it is actually richer in vitamin C than oranges, which is traditionally considered the “best” source of that vital nutrient. Vitamin C, as one of the best antioxidants, reduces free radicals in your body that are one of the fundamental causes of premature aging. It also helps in repairing the wear and tear on the body through the course of your life. Therefore, cabbage is very helpful in treating ulcers, certain cancers, depression, immune system boosting, and defending against cough and cold. It can also speed up the healing process for wounds and damaged tissues, regulate the proper functioning of the nervous system, and reduce the effects and presence of Alzheimer’s disease and other degenerative neural diseases.

2. Deficiency of Roughage

This is a very serious deficiency but one that is commonly overlooked in the maintenance of personal health. A lack of roughage in food can result in constipation, which is the root cause of many other ailments and health hazards such as stomach ulcers, headaches, gastrointestinal cancers, indigestion and a subsequent loss of appetite. The dangers of roughage deficiency even extend to skin diseases, eczema, premature aging and hundreds of mild to serious conditions.

Remedy: Cabbage is very rich in fiber, the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. Thus, it is a good remedy for constipation and other digestion-related problems.

3. Deficiency of Sulphur

Sulphur is a very useful nutrient because it fights infections. A deficiency of sulphur can result in microbial infections and a greatly reduced rate in the healing of wounds.

Remedy: Again, cabbage is rich is sulphur. So, it helps fight infections in wounds and reduces the frequency and severity of ulcers.

Other Health Benefits of Cabbage

1. Cancer Prevention

Cabbage is a member of the Brassica family, also known as cruciferous vegetables. One of their most important celebrated benefits to health is their powerful antioxidant quality. This means that cabbage and other similar vegetables scavenge free radicals from around the body, which can be very detrimental to overall health and are major contributors to things like cancer and heart disease.

Cabbage also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane, which are known to stimulate enzyme activity and inhibit the growth of tumors, which can lead to cancer. One study, performed primarily on Chinese women, showed a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their diet.

2. Anti-Inflammatory Properties

Cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves, and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, so consuming cabbage can reduce the effects of many type of inflammation, irritation, allergies, joint pain, fever, and various skin disorders.

3. Eye Health

Cabbage is a rich source of beta-carotene, so many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and generally promote good eye health and the delay of cataract formation. Beta-carotene has also been positively linked to reduced chances of prostate cancer, which is an extra bonus on top of the other anti-carcinogenic effects of cabbage!

4. Weight Loss

Cabbage is frequently recommended for people who want to lose weight in a healthy way. Since cabbage is packed with so many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat a lot of, and it is quite filling, since it has high levels of fiber, which add bulk to the bowels. However, cabbage is extremely low in calories, only 33 calories in a cup of cooked cabbage. Therefore, people can go on the popular “cabbage soup” diet, and eat plenty of food to stay healthy, without gaining excess weight!

5. Brain Health

Let’s not forget that cabbage is a very powerful brain food! The presence of Vitamin K and anthocyanins within cabbage can give a strong boost to mental function and concentration. These are primarily found in red cabbage, and vitamin K has been well-researched, although it is often called the “forgotten vitamin”. Vitamin K is essential in the production of sphingolipids, the myelin sheath around around nerves. This wrapping is what protects nerves from damage and decay. Therefore, consuming vitamin K can improve your defense against neural degeneration, Alzheimer’s disease, and dementia.

Furthermore, the anthocyanins in cabbage are a current area of research, but early indications point to it being a more powerful source of antioxidants than vitamin-C, and red cabbage has even more types of anthocyanins than normal cabbage. It also appears that the nutrient uptake is not limited by anything, and that people can eat as much cabbage as they want, and continue to accumulate antioxidants, which help fight off diseases, reduce chances of cancer, improve the nervous system, and increase brain function.

6. Bone Health

Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.

7. Blood Pressure

The presence of potassium in cabbage also makes it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke. Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isn’t being forced in a stress-inducing way through constricted arteries and veins. Overall, cabbage is a great shield against many types of dangerous conditions!

8. Skin Care and Premature Aging

As mentioned already, cabbage has a wealth of different antioxidant sources, including vitamin-C, anthocyanins, sulphur, and other smaller sources, since it is a cruciferous vegetable. Antioxidants play a major role in skin health and the general toning and improvement of the body in response to the aging process. Free radicals can be an underlying cause of wrinkles, skin discoloration, spots, and many other conditions. Therefore, the antioxidants you gain by eating cabbage can cause a turn-around in your aging processes, leaving you feeling and looking healthy and young!

9. Muscle Aches

When certain bacteria ferment the sugars in cabbage, such as during the cooking of sauerkraut, lactic acid is released. It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches, so in some small way, cabbage can help general pain relief and muscle soreness, depending on how it is prepared.

10. Detoxification by cabbage

Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are primary causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulphur in cabbage.

Other benefits of Cabbage

Cabbage, being rich in iodine, helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimer’s disease. The various other nutrients present in cabbage, such as vitamin-E, keep the skin, eyes and hair healthy. The calcium, magnesium, and potassium found in cabbage is very useful for a wide range of health benefits. Cabbage can also be used for the treatment of varicose veins, leg ulcers, peptic and duodenal ulcers.

Basically, that very common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

Recommendations 

Cooked cabbage is how most people get it into their diet or system, but the cooking actually causes many of the nutrients to be lost, particularly the high levels of vitamin-C, and the other nutrients will become harder for the body to absorb. The best option is to eat the cabbage raw!

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Hello how is today...?, 

I have been received so many questions form my community on facebook and email subscribers that, what are the amazing tips to gain weight fast, Now this is the solution if you want to gain weight within two weeks..

What Does “Underweight” Really Mean?

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

Conversely, over 25 is considered overweight and over 30 is considered obese.

Use this calculator to see where you fit on the BMI scale (opens in new tab).

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

How to Gain Weight, The Healthy Way

If you want to gain weight, then it is very important that you do it right.

Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

There are plenty of normal weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity.

Therefore, it is absolutely essential that you still eat healthy foods and live an overall healthy lifestyle.

Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.

1. Eat Lots of Protein

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein, and without it most of those extra calories may end up as body fat.

Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle.

However, keep in mind that protein is a double-edged sword. It is also highly filling, so that it can reduce your hunger and appetite significantly. This can make it harder to get in enough calories.

If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

2. Eat More Calories Than Your Body Burns

The most important thing you can do to gain weight is to eat more calories than your body needs.

A caloric surplus (calories in > calories out) is needed. Without it, you won’t gain. Period.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don’t need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.

I recommend using tools like Cron-o-meter or MyFitnessPal to track your intake.

3. Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day

Many people try restricting either carbs or fat when they are trying to lose weight.

This is a bad idea if your goal is to gain weight, because it will make it harder to get in enough calories.

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.

It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement, but can make it much harder to eat enough calories to gain weight.

Make sure to eat at least 3 meals per day, and try to add in energy-dense snacks whenever possible.

4. Eat a Lot of Energy-Dense Foods and use Sauces, Spices and Condiments

Again, it is very important to eat mostly whole, single ingredient foods.

The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.

Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.

Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Here are some energy-dense foods that are perfect for gaining weight:

• Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
• Dried fruit: Raisins, dates, prunes and others.
• High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
• Fats and Oils: Extra virgin olive oil and avocado oil.
• Grains: Whole grains like oats and brown rice.
• Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
• Tubers: Potatoes, sweet potatoes and yams.
• Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.

It may be a good idea not to eat a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.

Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas.

5. Lift Heavy Weights and Improve Your Strength

In order to make sure that the excess calories go to your muscles instead of just your fat cells, then it is absolutely crucial to lift weights.

Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.

If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started.

You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue.

It is probably best to take it easy on the cardio for now. Focus mostly on the weights.

Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you are eating.

6. More Tips to Gain Weight

Combining a high calorie intake with heavy strength training are the two most important factors to gain weight.

That being said, here are a few more tips to gain weight even faster:

1. Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
4. Try weight gainer shakes. If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
5. Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
6. Add cream to your coffee. This is a simple way to add in more calories.
7. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
8. Get quality sleep. Sleeping properly is very important for muscle growth.

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Caffeine is a naturally occurring substance found in many plants, including coffee beans and tea leaves. Kola nuts and cacao pods also contain caffeine. Caffeine can also be man-made, and it is added to many of our foods and drinks. Many over-the-counter and prescription medications contain caffeine. According to the U.S. Food and Drug Administration (FDA), about 90 percent of the world’s population ingests some form of caffeine. In the United States, about 80 percent of us take in some caffeine every day.

According to the Mayo Clinic, it’s safe for most healthy adults to consume up to 400 milligrams of caffeine per day. How much caffeine each beverage contains varies a lot, so reading labels is important. There’s also a great variation in the amount of caffeine an individual can tolerate without unpleasant side effects. If you consume roughly the same amount of caffeine every day, you can develop a tolerance to it. Your tolerance level is affected by your age, body mass, and any health conditions you may have. Caffeine can also interact with certain medications.

Six hundred milligrams a day is generally considered too much, according to the FDA. That’s the equivalent of four to seven cups of coffee. Keep in mind that a standard size cup of coffee is eight ounces. If you’re using a mug or getting your fix at a coffee house, chances are you’re drinking 16 ounces or more. If you usually take in a lot of caffeine, stopping suddenly can cause symptoms of withdrawal. It’s best to decrease your consumption slowly.

Caffeine provides no nutritional value. It’s tasteless, so you don’t necessarily know if it’s in your food. However, it can affect your mood and cause physical side effects.

1. Central Nervous System 

 Caffeine reaches your brain quickly and acts as a central nervous system stimulant. The most noticeable effect is alertness. It can help you feel more awake and less tired, so it’s a common ingredient in medications to treat drowsiness.

Caffeine and headaches have a complicated relationship. Too much caffeine can give you a headache. However, your body develops a tolerance to caffeine. If you normally consume caffeine and stop suddenly, it can cause a headache. Caffeine is used in some over-the-counter and prescription-strength headache and migraine remedies.

Despite the common wisdom of drinking coffee to recover from too much alcohol, caffeine doesn’t actually help your body process alcohol any faster.

If you’re not used to it, caffeine can give you the jitters. If you have an anxiety disorder or sleep disorder, caffeine may make it worse.

Symptoms of caffeine withdrawal include anxiety, irritability, and drowsiness. In some people, sudden withdrawal may cause tremors.

It’s also possible to overdose on caffeine. Symptoms of an overdose include confusion and hallucinations. An overdose can result in death due to convulsions.

2. Digestive and Excretory Systems 

Caffeine raises the amount of acid in your stomach and may cause heartburn or upset stomach. It’s also a diuretic, triggering your body to get rid of water. That’s why it’s not a great thirst quencher. Extra caffeine doesn’t get stored in your body. It is processed in the liver and exits in your urine.

If you have stomach problems, like acid reflux or ulcers, ask your doctor if it’s okay to have caffeine. Large doses of caffeine cause you to lose too much water, especially when consumed in conjunction with exercise.

Withdrawal from caffeine can cause nausea and vomiting. Symptoms of caffeine overdose include diarrhea, excessive thirst, and increased urination.

3. Circulatory and Respiratory Systems

 Caffeine is absorbed from your stomach. It reaches its highest levels in your bloodstream within an hour or two. Caffeine can make your blood pressure go up for a short time. In most people, there is no long-term effect on blood pressure. If you have irregular heart rhythms, caffeine may make your heart work harder. If you have high blood pressure (hypertension) or heart-related problems, ask your doctor if caffeine is safe for you.

An overdose of caffeine may cause rapid or irregular heartbeat and breathing trouble. In rare cases, caffeine overdose can cause death due to convulsions or irregular heartbeat.

4. Reproductive System

Caffeine travels within the bloodstream and crosses into the placenta. Since it is a stimulant, it can cause your baby’s heart rate and metabolism to increase. Too much caffeine can also cause slowed fetal growth and increase risk of miscarriage. In most cases, a little caffeine is safe during pregnancy.

Caffeine can also contribute to painful lumps in the breast (fibrocystic disease). According to the Mayo Clinic, there is some evidence that large amounts of caffeine can interfere with estrogen production and metabolism, making it harder to get pregnant.

If you have lumpy breasts, are pregnant, or are trying to get pregnant, ask your doctor about safe levels of caffeine.

5. Skeletal and Muscular Systems

Caffeine in large amounts may interfere with absorption and metabolism of calcium. This can contribute to bone thinning (osteoporosis).

Symptoms of caffeine withdrawal include achy muscles. An overdose can cause muscle twitches.

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There are many ways to lose a lot of weight fast.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined below :

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that most stimulate secretion of insulin. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.

Put simply, lowering your insulin puts fat loss on “autopilot.”

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day.

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

 

How Fast Will You  Lose Weight

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go way down on low-carb diets.
• Triglycerides tend to go down.
• Small, dense LDL (the bad) Cholesterol goes down.
• HDL (the good) cholesterol goes up.
• Blood pressure improves significantly.
• To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Other Weight Loss Tips to Make Things Easier and Faster

Here are 7 more tips to lose weight even faster:

1. Drink More Water. One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly.

2. Drink Coffee or Tea. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism.

3. Eat a High-Protein Breakfast. Studies show that people who replace a grain-based breakfast with high-protein foods like eggs feel more full for the next 36 hours, and lose up to 65% more weight.

4. Eat Viscous Fiber. Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area.

5. Choose Weight Loss Friendly Foods (see list). Certain foods are particularly useful for losing fat. Here is a list of the 20 most weight loss friendly foods on earth.

6. Use Smaller Plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

7. Sleep Better. Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important.

For even more evidence-based ways to lose weight, read this article: 26 weight loss tips that are actually based on science.

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Chocolate is a rich source of metabolism-boosting MUFAs, and bananas are the richest source of Resistant Starch there is, making this dessert a weight-loss winner.

MUFAs are monounsaturated fatty acids, plant-based fats found in some of the world's most delicious foods—avocado, nuts and seeds, oils, olives, and dark chocolate

Chocolate-Dipped Banana Bites

Dessert doesn't have to erase a healthy meal! The bananas in this easier-than-pie dessert—all you need is a knife and a microwave—are a rich source of resistant starch, a type of healthy carbohydrate that helps you burn calories and eat less. 

As an added bonus, the semisweet chocolate contains healthy fats to further rev your metabolism. 

Ingredients

• 2 tablespoons semisweet chocolate chips
• 1 small banana, peeled and cut into 1-inch chunks  

Preparation

1. Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.

Nutritional Information

Calories per serving:	190
Fat per serving:	7g
Saturated fat per serving:	4g
Monounsaturated fat per serving:	2g
Polyunsaturated fat per serving:	.5g
Protein per serving:	2g
Carbohydrate per serving:	36g
Fiber per serving:	4g
Cholesterol per serving:	0mg
Sodium per serving:	0mg
Rs per serving:	4g

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Foods that fight fat

Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long.

If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes. They all include at least one weight-loss superfood, and best of all, they can be made in 30 minutes or less!

Broccoli & Feta Omelet with Toast

This easy breakfast recipe, which takes just 15 minutes start to finish, packs a one-two punch that will leave you feeling satisfied yet energized.

The broccoli provides filling fiber (and just 30 calories per serving), while the protein-loaded eggs curb appetite and will help stave off those late-morning cravings.

Ingredients

• Cooking spray
• 1 cup chopped broccoli
• 2 large eggs, beaten
• 2 tablespoons feta cheese, crumbled
• 1/4 teaspoon dried dill
•   2 slices rye bread, toasted

Preparation

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

Nutritional Information

Calories per serving:	390
Fat per serving:	19g
Saturated fat per serving:	6g
Monounsaturated fat per serving:	5g
Polyunsaturated fat per serving:	2g
Protein per serving:	23g
Carbohydrate per serving:	35g
Fiber per serving:	6g
Cholesterol per serving:	440mg
Sodium per serving:	550mg
Rs per serving:	1.8g

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When consumed in excess, added sugar can have disastrous effects on your health.

However, some sources of sugar are worse than others… and sugary drinks are the worst, by far.

This primarily applies to sugary soda, but also to fruit juices, highly sweetened coffees and other sources of liquid sugar.

If you've been reading health magazines and websites for any length of time, you've read a litany of reasons why soda is bad for you. It's nothing but sugar water. It's devoid of any nutritional value. It leads to obesity and diabetes. Keep reading to find out all nine reasons you should kick soda to the curb.

1. Sugary Drinks do Not Make You Feel Full and Are Strongly Linked to Weight Gain

Added sugar is highly fattening… and liquid sugar even more so.

One of the reasons for this, is that sugar supplies large amounts of the simple sugar fructose, which does not lower the hunger hormone ghrelin in the same way as glucose, the main carb found in starchy foods.

Studies have also shown that fructose does not seem to stimulate the satiety centers in the brain in the same way as glucose.

The brain is actually supposed to regulate your calorie intake. If you eat more of one food (like potatoes), you should automatically eat less of something else instead.

Liquid sugar doesn’t work in this way… when people consume it, they usually add it on top of the total calorie intake.

In other words, sugary drinks don’t make you feel full, so you eat the same amount of food as before, but with a whole lot of extra sugar calories on the side.

In one study, people who added soda on top of their current diet ended up consuming 17% more calories than before. That is a huge amount, which could easily lead to obesity over a few years.

Not surprisingly, studies have shown that people who drink sugar-sweetened beverages consistently gain more weight than people who don’t.

In one study in children, each daily serving of sugar-sweetened beverages was linked to a 60% increased risk of obesity.

The truth is… sugary drinks are THE most fattening aspect of the modern diet. If you want to lose weight, or avoid gaining it over time, then you should seriously consider removing these drinks from your life.

2. Sugar Drastically Increases Belly Fat Accumulation

Sugar consumption makes you prone to storing more body fat.

Fructose in particular appears to dramatically increase the dangerous fat around the belly and organs. This is known as visceral fat, or belly fat.

In a 10 week study, 32 healthy people consumed beverages sweetened with either fructose or glucose.

Glucose consumers only had an increase in subcutaneous fat (not linked to metabolic disease), while fructose drinkers had a significant increase in the harmful visceral fat.

3. Soda Drinkers Have a Higher Risk of Cancer

The risk of cancer tends to go hand-in-hand with other chronic diseases like obesity, type 2 diabetes and heart disease.

For this reason, it is not surprising to see that sugary drinks are frequently associated with an increased risk of cancer.

One study of over 60,000 men and women found that those who drank two or more sugary sodas per week were 87% more likely to develop pancreatic cancer than those who did not drink soda.

Another study on pancreatic cancer found a strong link in women, but not men.

Postmenopausal women with high intakes of sugary soda also appear to be at greater risk for cancer in the inner lining of the uterus, called endometrial cancer.

Sugar-sweetened beverage consumption has also been linked to cancer recurrence and death in patients with colorectal cancer.

4. Large Amounts of Sugar Are Turned into Fat in The Liver

Sugar is composed of two molecules… glucose and fructose.

Glucose can be metabolized by every cell in the body, whereas fructose can only be metabolized by one organ, the liver.

Sugary drinks are the easiest (and most common) way to consume excessive amounts of fructose.

When we consume too much, in the context of a high-carb, high-calorie Western diet, the liver becomes overloaded and turns the fructose into fat.

Some of the fat gets shipped out as blood triglycerides, while part of it remains in the liver. Over time, this can contribute to non-alcoholic fatty liver disease.

5. Sugar-Sweetened Beverages May be The Leading Dietary Cause of Type 2 Diabetes

Type 2 diabetes is a very common disease, affecting about 300 million people worldwide.

It is characterized by elevated blood sugars in the context of insulin resistance or a deficiency in insulin.

Given that sugary drinks can lead to insulin resistance, it is not surprising to see that numerous studies link soda consumption with type 2 diabetes.

In fact, as little as one can of soda per day has been consistently linked to an increased risk of type 2 diabetes.

In a recent study looking at sugar consumption and diabetes in 175 countries, each 150 calories (about one can of soda) of sugar per day was linked to a 1.1% increase in type 2 diabetes.

To put that number in perspective, if the entire US population added one can of soda to their daily diet, almost 3.5 million people might become diabetic.

6. Numerous Studies Link Sugar-Sweetened Beverages to Heart Disease Risk

Sugar intake was first linked to heart disease risk back in the 60’s and 70’s.

Since then, it has been established that sugar-sweetened drinks increase some of the main risk factors for cardiovascular disease.

This includes blood sugar, blood triglycerides, small, dense LDL particles and numerous others.

More recent studies in humans have found strong links between sugar intake and heart disease risk in men, women and adolescents.

One study following 40,000 men for two decades found that those who drank one sugary drink per day had a 20% higher risk of having a heart attack, or dying from a heart attack, compared to men who rarely consumed sugary drinks.

7. The Sugar and Acids in Soda are a Disaster For Dental Health

It is a well known fact that sugary soda is bad for your teeth.

Soda contains acids like phosphoric acid and carbonic acid.

These acids create a highly acidic environment in the mouth, which makes the teeth vulnerable to decay.

While the acids in soda can themselves cause damage, it is the combination with sugar that makes soda particularly harmful.

Sugar provides easily digestible energy for the bad bacteria in the mouth. This, combined with the acids, wreaks havoc on dental health over time.

8. Sugary Soda Contains No Essential Nutrients… Just Sugar

 

Sugary soda is “empty” calories. No doubt about that.

It contain absolutely no essential nutrients… no vitamins, no minerals, no antioxidants and zero fiber.

It literally adds nothing to the diet except excessive amounts of added sugar and unnecessary calories.

9. Sugar Consumption is Linked to an Increased Risk of Dementia

Dementia is the collective term used to describe neuron degenerative conditions that can occur as we grow older.

The most common form is Alzheimer’s disease.

Research has found that any incremental increase in blood sugar is strongly associated with an increased risk for dementia.

In other words, the higher your blood sugar, the higher the risk of dementia.

Because sugar-sweetened beverages lead to rapid spikes in blood sugars and can raise blood sugar by causing insulin resistance, it makes sense that they could increase your risk of dementia.

Rodent studies support these findings, showing that large doses of sugary drinks can impair memory and decision-making capabilities.

So… not only do sugary drinks wreak havoc on metabolic health, they appear to be seriously harmful for your brain as well.

If you want to lose weight, avoid chronic disease and live longer with a sharper brain, then consider avoiding sugary drinks like the plague.

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Caffeine is a powerful substance that can improve physical and mental performance.

A single dose can significantly improve exercise performance, focus and fat burning.

The US Special Forces even use it to enhance performance and awareness.

Caffeine is found in many foods and beverages, and over 90% of the US population consumes it on a regular basis.

 How Much Caffeine Improves Exercise Performance..?

How Caffeine Works

Caffeine is rapidly absorbed into the bloodstream, and blood levels peak after 90-100 minutes. Caffeine levels remain high for 3–4 hours, and then start to drop.

Unlike most substances and supplements, caffeine can easily pass through all cells, including muscle cells and brain.

For this reason, caffeine’s effects on the body are quite varied. These include:

• The nervous system: Caffeine activates areas of the brain and nervous system to improve focus and energy, while reducing tiredness.
• Hormones: Epinephrine (adrenaline) is the hormone responsible for the “fight or flight” response, which can increase performance.
• Fat burning: Caffeine can increase the body’s ability to burn fat via lipolysis, or the breakdown of fat in fat cells.
• Endorphins: β-endorphins can increase feelings of wellness, and give you the exercise “high” that people often experience after working out.
• Muscles: Caffeine may impact the motor cortex, which is a part of the brain that signals muscle activation.
• Body temperature: Caffeine has been shown to increase thermogenesis, or heat production, which helps you burn more calories.
• Glycogen: Caffeine may also spare muscle carb stores, primarily due to increased fat burning. This can enhance endurance performance.

Caffeine eventually gets broken down in the liver.

Caffeine and High-Intensity Exercise

The evidence about the effects of caffeine on high-intensity exercise is mixed.

Caffeine has impressive benefits for trained athletes, but seems to have less benefits for beginners or those who are untrained.

Two studies of recreationally active men doing bike sprints found no difference between the effects of caffeine and water.

However, for competitive athletes, a similar bike sprint linked caffeine to a significant improvement in power.

Another study looked at the effects of caffeine on trained and untrained swimmers. Again, there was a positive improvement in the trained group, but no benefits were seen in the untrained swimmers.

In team sports, caffeine supplements improved passing accuracy in rugby, 500-meter rowing performance and soccer sprint times.

Caffeine and Strength Exercises

Research is still emerging on the use of caffeine in strength or power-based activities.

Although several studies have found a positive effect, the evidence is not conclusive.

One study found caffeine to have a positive effect on bench press, but no effect on lower body strength or cycling sprints.

A comparison of 27 studies found that caffeine may improve leg muscle power by up to 7%, but has no effects on smaller muscle groups.

Caffeine may also improve muscular endurance, including the amount of repetitions performed at a certain weight.

Overall, the current research indicates that caffeine may provide the most benefits for power-based activities that use large muscle groups, repetitions or circuits.

Caffeine and Endurance Performance

Caffeine is the go-to supplement for many athletes.

Due to its positive effects on exercise performance, some organizations — such as the NCAA — have even started to ban it in high doses.

One study found that 9.8 mg/lb (4.45 mg/kg, or about 400 mg total) of caffeine increased endurance in athletes.

They were able to cover 1.3–2 miles (2–3.2 km) more than the placebo group.

In a study of cyclists, caffeine was shown to be superior to carbs or water. It increased work load by 7.4%, compared to 5.2% in the carb group.

One study combined caffeine and carbs, which improved performance by 9% compared to water alone, and 4.6% compared to carbs alone.

Other research has tested coffee, due to its naturally high levels of caffeine.

In a 1,500-meter run, regular coffee drinkers were 4.2 seconds faster than those drinking decaf. Another study found that coffee helped reduce the perception of effort, allowing athletes to work harder.

Caffeine and Fat Loss

Caffeine is a common ingredient in weight loss supplements.

Early research has shown that taking caffeine before exercise increases the release of stored fat by 30%.

Another study found that caffeine supplements significantly increased the release of stored fat before and at the end of a workout.

Caffeine can also increase the amount of fat you burn during exercise. It increases heat production and epinephrine, which helps burn additional calories and fat.

However, there is currently no evidence that caffeine enhances weight loss in the long-term in exercising individuals.

How to Supplement with Caffeine

There are several things to keep in mind when supplementing with caffeine.

If you consume coffee, energy drinks, soda or dark chocolate, you may experience less benefits from supplements. This is because your body has developed a tolerance to caffeine.

Caffeine anhydrous seems to have the most benefits for exercise performance, but coffee is a good option too. Coffee also provides antioxidants and various health benefits.

Dose is often based on body weight, set at around 7–13 mg per lb of body weight (3–6 mg per kg). This is about 200–400 mg for most people, although some studies use up to 600–900 mg.

Start low, at 150–200 mg, to assess your tolerance. Then increase the dose to 400 or even 600 mg, in order to maintain a performance benefit.

If you wish to use caffeine for athletic performance, you should also save it for key events or races, in order to maintain sensitivity to its effects.

For optimal performance, take it about 60 minutes before a race or event. However, make sure to test this protocol first if you’re not used to taking caffeine.

Caffeine is Very Effective

Caffeine is one of the most effective exercise supplements available. It is also very cheap and relatively safe to use.

Studies have shown that caffeine can benefit endurance performance, high-intensity exercise and power sports. However, it seems to benefit trained athletes the most.

The recommended dose varies by body weight, but is typically about 200–400 mg, taken 30–60 minutes before a workout.

Caffeine anhydrous supplements seem to be the most beneficial, but regular coffee is also a good option.

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