lose weight bmr calculator

There is a recent interest in the Mediterranean Diet for weight loss. Strictly speaking, it is not so much a diet but a lifestyle of the people of Greece and southern Italy or the coastal areas along the Mediterranean Sea. However, the eating habits of this region was recently recognised as a diet good for heart health and was also noted that it may be beneficial for weight loss. I have therefore doing a review of it here with regards to its effectiveness in weight loss.

The lifestyle of the Greeks and Italians is to gather around and dining is more of a social gathering rather than just eating. They consume high amounts of legumes like lentils and broad beans, tubers like radishes, turnips and carrots, green leafy vegetables like lettuce and root vegetable like potatoe, tomatoes and eggplants, nuts and seeds. They also partake a lot of fruits like apricots, peaches, nectarines and cherries, olives and in season figs and grapes too. Oil used is olive oil

Fishes like fresh sardines and anchovy are also eaten a lot with moderate diary products mainly of cheese and yogurt. The fish are usually grilled and drizzled with lemon juice. Wine consumption is moderate with a very low intake of non-fish meat products like pork, chicken, lamb and beef. Also rarely seen in cuisines of this region are processed foods high in salt and sugar.

For staples, pita, either white or whole grain and barley bread is consumed. Now let’s see how this eating habit does for your weight loss efforts

Firstly, Olive oil is high in healthy monounsaturated fats instead of the unhealthy polyunsaturated and trans fats found in other types of oil.

Secondly, studies1 have shown that eating a serving a day (about 130grams) of lentils and broad beans help study subjects lose 0.34 kg over a 6 week period. The Mediterranean cuisines also uses plenty of tomatoes and eggplants. Tomatoes are known to reduce inflammation and water retention and reversing leptin resistance. Leptin is the protein that signals to our brain that we are full and stop eating. Therefore, tomatoes are great to prevent us from overeating and lower our calorie intake. Eggplants are high fiber and low calorie. Its high fiber can lower blood sugar by slowing rate of digestion and absorption of sugar in body. Slower absorption keep blood sugar levels steady.

It is also known to increase production of insulin which can lower blood sugar. The high fiber content also helps to keep you full longer resulting in lower calorie consumption.

Thirdly, their diet also consist of fresh sardines and anchovy. Each 100g of serving of sardines contains 125 calories, 7g of fat, 20g protein and 0 carbohydrates. Each 1 oz serving of anchovy contributes 37 calories, 1.4g fat and 5.8g protein. Both are rich in omega 3 fatty acids.

White pita bread has a Glycemic index of 57, with the whole grain option being lower while the barley bread is even lower at 34.

As for the fruits eaten, all are highly beneficial for weight loss. Apricots is low in calories of roughly 48 calories per 100 grams and high fiber. Peaches are also low in calories and boost metabolism as tthey contain flavanoids like catechins and they also have high fiber content. A medium nectarine has 60 calories, 15 g fat and 2g fiber. Sweet and juicy, it provide a source of natural sugar without the need for added sugar. Cherries contain a hormone called melatonin which is what is produced when we are in deep sleep that sets our body fat burning into overdrive mode. They are also low in calories and contains vitamins that boost metabolism. Cherries are believed to be one of the most energy boosting fruits.

Based on the above observation, all the components seem to be tailored for weight loss. No wonder the recent craze on this diet. Although it was not originally meant as a diet plan, with just a few minor adjustments, it can be turned into a super effective weight loss diet. Some of the changes are for example to skip the pita and just take the barley bread instead, and skip the potatoes. In addition, non-fish meat products should be limited to skinless chicken breast and skip the other meats altogether. With these changes, what your eating plan would be

a. Carbohydrates from green leafy vegetables and low to non existent starchy carbohydrates

b. Low fat diet mainly from cheese and yogurt

c. High protein from the nuts, seeds, sardines and anchovy

d. low calorie, high fiber and metabolism boosting fruits

e. Moderated consumption of wine which also helps

I would say, you can’t go much wrong following the above.

Everyone knows that holidays is fast approaching and we all know what that means! Food, food and more food. Calorie-laden cocktails and desserts. Parties and neighbors dropping in with a cookie gift basket. It’s all so irresistible, but you want to be able to fit into that size 8 dress as you attend parties and host gatherings. And now it’s the time to shed some unwanted pounds you’ve got, so you’ll still look great by the time New Year’s rolls around. Here we present seven ways to lose weight quickly, now.

As far as everyone is concerned, a least third goes into diet and another third should be. Over the past couple decades, number of people who are overweight has grown at an alarming rate. It should not come as a surprise, considering most of our eating patterns and habits. Remember when your Mom used to tell you, “Eat your vegetables!” or “Breakfast is the most important meal of the day!”

But today of course, breakneck speed of living and impossible schedules leads us down the primrose path to eating out at fast food places and ordering pizza once a week. And many other food that can be easy prepared. All of these meals are designed to please our taste buds, but not our waistlines. They provide too much sugar, salt and are often lacking in nutritional value.

No matter what, we can all agree what type of quick weight loss program you choose, it must be nutritious. Nutritious means these foods are heavy on the vitamins and minerals your body needs to be fit and ward off illness. There are some foods, such as whole grains and most veggies are also high in fiber, promoting good digestive health. While fruits and veggies provide loads of antioxidants, as well as fiber. Meats, such as chicken, pork, fish and seafood provide plenty of protein and not much fat.

One of the major procedure to a quick weight loss diet is that you leave the table feeling hungry. As for that delicious taste that makes you feel like you’re not suffering through dinner, there are two keys to your menu. The first is seasoning. If you don’t have a handle on seasoning, just look online for charts which list herbs and spices which are complementary to different foods. The second component to delicious is choosing your favorite meats, fruits and veggies as your staples.The most successful quick weight loss programs consist of foods you love.

If you want to get serve your objectives to lose weight quickly, you’ll want to restrict not only calories, but sugar as well. Sugar is the dieter’s worst enemy. It’s important not to be wearing the proverbial hair shirt when you embark on a quick weight loss program. Pretty soon you’ll find yourself going for a piece of fruit so that you can indulge yourself with a piece of cheesecake for a weekly treat. Ease off gradually on the sugar-intensive foods. It’s all about changing habits.

Another thing here, is a diet regimen with a high fiber content is a quick weight loss program secret. It’s a fact that fiber is insoluble and requires lots of calories to be burned, just in order to digest it. This is why fruits and veggies are so important. You’ll burn more calories digesting high fiber foods than you consume by eating them! This results in negative calories.

Here are seven ways to lose weight to integrate, without fail into your daily diet,beginning today, you will lose weight. It will probably require you to adopt habits you’re not used to, but, hey, it works. This is a new way of eating for you, paying dividends for the rest of your life.:

1.If you’re used to eating three meals a day, start eating five or six small meals a day. You’ll not suffer hunger pangs and your stomach will shrink, not expecting a large amount of food at any given time. The end result? You’ll eat less over the course of a day. Naturally, you must choose healthy foods low in fat.

2.Before eating, while you’re preparing your food, drink a glass of water. Dress it up with a spritz of lemon or lime juice, but drink it! The water will give your stomach a sensation of fullness and also clean up your kidneys and flush toxins, giving you glowing skin, enhancing your appearance in that LBD.

3.Eat slowly. While it’s known that people who eat less as well as slowly, tend to live longer than those who wolf down large amounts of food, this third essential component of ways to lose weight quickly pays off right away. Your aperitif of water starts your digestive system on the right track, while eating slowly gives your stomach a chance to appreciate the amount you’ve consumed.

4.Eat small portions of everything. While this may seem like a no-brainer, when you’re looking for ways to lose weight, many people try to fool themselves into believing that a great big steak won’t hurt anything. Instead, you want to savor every bite of a 4 ounce portion, following rules 1 through 3. You’ll be amazed at how satisfying that small portion can be.

5.Load up on fiber. This means that you can have a huge plate of veggies for one meal. Insoluble fiber requires more calories be burned than you consume in the process of digestion. This is one of the most healthful and least painful ways to lose weight in a hurry. Use some of those inventive seasonings on the supermarket shelf to make those veggies something you actually want to eat!

6.Avoid fatty meats and fried foods. Make a list of your favorite fish and eat plentiful amounts. Choose skinned, broiled chicken and lean pork cuts, as suits your taste.

7.Our last tip on ways to lose weight fast is to exercise daily. Yes, you’ve heard it before, but it’s essential to your weight loss regimen. Say, you’re probably going to be getting your house ship shape for the holidays anyway. So run that vacuum like there’s no tomorrow. Apply vigorous elbow grease to ovens, the frig and bathrooms!

Here you have a quick weight loss program that works. The only bad news is that you’ll need a new wardrobe! Have these guidelines on ways to lose weight quickly up on the frige, at eye level. You’ll be looking good for the holidays – and beyond. Such is life and hooray for you.