3-Day Cardiac Diet: Lose 10 Pounds in 3 Days

When you are on a 3-day cardiac diet, it is necessary to consume a lot of heart-healthy foods. These foods include fruits, vegetables, and meals with high fiber & Omega-3 fatty acids content.

This article will introduce you to a 3-day cardiac diet. It will help you lose 10 pounds or more in 3 days.

But before then let’s shed more light on some of the foods that make up a cardiac diet. You need to know what to eat on a cardiac diet. It is very paramount!

See the different types of foods allowed in a cardiac diet below:

What Can You Eat on a Cardiac Diet?

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Fruits and Vegetables

Fruits and vegetables are unquestionably healthy foods. They charge your immune system and provide the necessary nutrients your body needs to function efficiently.

They also help to reduce inflammation.

The awesome fact is that every fruit and vegetable available is good for your body. This is as long you are eating them without using salts and sugars.



You should vary your vegetable intake each day. Also, try to consume more of the non-starchy options (such as potatoes).

Foods such as cauliflower, onion, and mushrooms, are extremely healthy.

Soluble Fiber

You will most likely think of fiber as being good for digestion. Yes, but you should also know that it is also a good component of a heart-healthy diet.

Soluble fiber is great for heart health(1). Consuming soluble fiber can help you lower your body cholesterol level.

Fibre also helps to manage blood sugar levels. You can get fiber in the following foods:

Oats.
Ground flaxseed.
Beans.
Berries.
Omega-3 Fatty Acids

Omega-3 fatty acids are present in fatty fish and also seen in some nuts and seeds. These fats help to reduce blood pressure and drop triglyceride levels.

Omega-3 fatty acids also help reduce the infliction of plague in the arteries & lower the risk of arrhythmias.

Doctors sometimes prescribe an Omega-3 supplement to patients on heart diet.

You can also consume omega-3 rich foods like Tuna, Salmon, Sardines, Herring, Ground Flaxseed, Walnuts, Hemp Seeds and Chia seeds.

Foods to Avoid During This 3 Day Cardiac Diet

Are you suffering from high blood cholesterol or any other cardiovascular health issues?

There are some foods you will have to avoid to keep your heart healthy.

Rather than focus on foods that are high in cholesterol while on a cardiac diet, reduce or stay away from trans-fats, saturated fats and also foods high in sugar & salt.

1.Trans Fats:
It is best for you if you consume zero of trans fats. This is because them with heart disease.

These types of fats are present in foods such as packaged cakes, packaged cookies, donuts, and muffins.

To maintain a healthy heart diet, you have to choose roasted or foods and drop fried ones.

Also consume red meat once or twice in a week (or less). Basically, reduce or stay off of fatty cuts of red meat and any fried food.

2. Salt:

Having too much salt in one’s diet is not good for human cardiovascular health. This is because additional sodium leads to an increase in blood volume in the blood vessels.

This thereby increases blood pressure which then makes the heart work harder to pump blood to the body.

Sodium is present in foods such as; cereal, condiments, sauces, and sweets (such as cookies and cakes).

3. Sugar:

Consuming too much sugar leads to higher risk of heart diseases. Sadly, we are all guilty of excess sugar consumption. So we advise that you reduce your intake of sugar.

3-Day Cardiac Diet:

DAY 1

Breakfast

Black Coffee or Tea.
Dry Toast (a slice).
Peanut Butter (a tablespoon).
Lunch

Tuna (½ cup).
Black Coffee or Tea.
Dry Toast (a slice) or 1 oz of Cheddar Cheese.
Dinner

A Cup of String Beans.
An Apple (small).
A Cup of Carrots or Beets.
3 Oz. of any Lean Meat.
A Cup of Vanilla Ice Cream.

DAY 2

Breakfast

Black Coffee or Tea.
A slice of Dry Toast.
½ Banana.
One Egg.
Lunch

Saltine Crackers (5).
Black Coffee or Tea.
A Cup of Cottage Cheese or ½ Cup of Tuna.
Dinner

A Cup of Cabbage or Broccoli.
½ Banana.
½ Cup Carrots or Turnip Greens.
Two Beef Franks.
One Cup of Vanilla Ice Cream.
DAY 3

DAY 3

Breakfast

• Black Coffee or Tea.
• One Apple (small).
• Saltine Crackers (5).
• One ounce of Cheddar Cheese.

Lunch

• Black Coffee or Tea.
• Dry Toast (One slice).
• One Boiled Egg.

Dinner

• One Cup of Beans or Cauliflower.
• One Cup of Melon.
• ½ Cup of Tuna.

One Cup of Vanilla Ice Cream.

Warning: Due to the restricted calorie intake during this 3-day cardiac diet plan, it is important to stay away from any form of strength exercise. If at all you will be exercising, it should be minimal.

Within this 3-day diet plan, you can add the following cardiac diet recipes to your meals:

• Lemon (as much as you want)
• A dash of salt or pepper
• Mustard
• Cooking spray
• Lemon pepper seasoning
• Splenda
• Sugar-free Gum/Mints.

Foods Substitute 3-day Cardiac Diet Plan

You can use the following food as substitutes for the ones in our 3-day cardiac diet plan.

Grapefruit

Instead of Grapefruit, you can take any other piece of fruit in its place. For instance, orange, apple and a half teaspoon of baking soda dissolved in water (an hour before eating).

Banana

Try to tak 2 apricots, 2 kiwifruits or a cup of papaya.

source:http://lifeatfit.com/articles/3-day-cardiac-diet-lose-10-pounds-in-3-days/

5 Best Smoothie Recipes for Weight Loss

Smoothies are one of my favorite weight loss drinks.

They're delicious, easy to make, and full of good-for-you nutrients.

They will boost your metabolism, curve your appetite, promote the feeling of fullness. All of which tends to encourage weight loss.



Paired with a healthy diet and exercise plan, smoothies can be your best-kept secret to fight off unwanted pounds.

Here are 5 delicious smoothie recipes to include in your diet to lose weight and get healthy.

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1. Strawberry Banana Smoothie

1 cup strawberries 

1/2  banana 

2 tablespoons sliced raw nuts (any nuts of your choice. Almonds, cashews, and walnuts are all excellent sources of good fats and protein)

1 teaspoon chia seeds

1/4 cup granola (choose unsweetened one) 

1 cup unsweetened Greek yogurt 

1 teaspoon honey (optional)

Directions

Put all the ingredients in a blender and blend until smooth.

Pour into glasses and serve. Enjoy!

2. Pineapple Kale Green Smoothie

2 cups raw kale leaves, stems removed

3/4 cup almond 

1 banana, cut into chunks

1/4 cup plain Greek yogurt

1/4 cup raw pineapple pieces

2 tbsp peanut butter (unsweetened) 

1 to 3 tsp honey, to taste

Directions

Add all ingredients in your blender.

Blend all the ingredients until smooth. Adjust liquid to create your preferred consistency. 

3. Turmeric and Ginger Tropical Smoothie

1 cup almond milk

½ fresh or frozen banana

½ cup fresh or frozen mango chunks

½ Tsp. each ground turmeric, ginger, cinnamon and cardamom

1 tsp honey (unless your fruit is really ripe and naturally sweet)

1 Tbsp. chia seeds

dash of sea salt or pepper

a few ice cubes, if you find it is too thick?

Directions

Add all ingredients in your blender.

Blend all the ingredients until smooth. Adjust liquid to create your preferred consistency. 

4. Dark Chocolate Banana Smoothie

1 banana (frozen)

1 cup raw spinach

1 cup almond milk 

3 Tbsp. chia seeds

2 Tbsp. unsweetened cocoa powder 

1/2 tsp. vanilla extract

(optional: 1 Tbsp. honey, if needed to sweeten)

Directions

Add all ingredients in your blender.

Blend all the ingredients until smooth. 

5. Blueberry Avocado Mango Smoothie

1 cup blueberries

1½ cups mango

½ avocado

1 tablespoon chia seeds

1 teaspoon maca powder

1 tablespoon raw honey

2 tablespoons unsweetened almond butter 

1½ - 2 cups coconut water

Directions

Add all ingredients in your blender.

Blend all the ingredients until smooth. Add more liquid to create your preferred consistency. 

Take Home Message

There you have it! 

5 fiercely delicious yet wonderfully healthy smoothie recipes for weight loss.  

Sipping on these weight loss friendly smoothies can definitely help you feel full, reduce your appetite, and calories you take in. 

source:https://www.fitwirr.com/health/tips/healthy-smoothie-recipes-weight-loss?utm_medium=Social&utm_source=

How to Lose 10 Pounds in a Week - The 8 Steps That Allowed Me To Lose 10 LBS In a Week

To the question of how to lose 10 pounds in a week, there is no easy answer. The objective is achievable but it all depends on the approach you take and especially your commitment to lose weight fast. There are many solutions, some as effective as others. We propose to you some of that will help you lose weight without depriving yourself of your daily pleasures.

Many wonder how to lose weight in record time. Once you've made the decision, you have already taken the first step.

Below are the 8 steps from start to finish that allowed me to lose 10 pounds in just a week:

1. Day 1 was detox. You have to get the body ready for losing weight

The term detox has become a common term nowadays from the word detoxification. It is our body's process of eliminating accumulated toxins we got from unhealthy diet and lifestyle. Detox Programs As Weight Loss Solution.



My cleanse drink was a mixture of lemon juice, ginger, honey and water. I drank this through the entire day whenever I felt myself getting hungry. This is a pretty easy one to follow, especially since it's only for a day. When you get hungry, drink. Hungry again? Drink some more. Sometimes I do a 10 day detox called the lemonazing cleanse, but that was not this week.

2. You have to limit your portions in order to lose weight fast

I ate plenty of vegetables, lean meats, lean fish, eggs and a few fruits like apples and oranges. The simple rule I followed was this: my plate should be half veggies, (no potatoes), a quarter 1/4 of your plate is white meat or fish and then the rest is fruit (no bananas). Eating less is not the best option for long-term weight loss but it worked well for my initial goal, rapid weight loss. Eating less can be a real pain in the you know what, even for me, but I obtained my goal and am happy with the results.


3. The next step was I added 2 apples and one can of black beans to my diet

The beans were my main meal or I split them into a few smaller meals and ate veggies on the side. This is one of those tricks that no other diet talks about that produces amazing results. Beans are known to be a complete nutrition source. As a matter of fact, very few foods provide anywhere near the protein, magnesium, iron, zinc soluble fiber and potassium in such high amounts.


4. I began to eat breakfast and stopped eating in the night

No food after 7pm or 3 hours before sleeping was a good rule to follow. By adding breakfast I started burning calories earlier in the day, although I must admit, I previously did not think this was that important for weight loss. Eating breakfast also helped keep my energy level through the day. In addition I drank at least 10 glasses of water each day, and still drink 10 glasses every day. Water cleanses your system, increases metabolism and helps curb hunger. Did you know that 80% of the time when we feel hunger it's actually our body screaming out for hydration (water)?

5. In addition to limiting portion size, I increased the amount of times I ate during the day

I went from 2 big meals to 5 smaller meals. You want to balance your body between full and hungry throughout the day.

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6. Put the brakes on the fats, sweets and not so healthy food

Whenever I felt like I wanted to eat something unhealthy, I would move that food to the first part of the day. Your metabolism is higher in the morning and this gives your body the entire day to process the food. I was able to kill the sweet monster with a doughnut in the early morning once or twice per week.

7. Let go of the fruit juices and head for the fresh fruit section of your grocery store

If you have to have juice, get yourself a juicer and make it yourself. When you're thirsty, water or unsweetened green tea are also a solid solution.

8. Try your best to keep yourself motivated and busy at all times

When you are busy with work, family, friends, etc. you forget about the kitchen and next thing you know half the day has passed. This is a bigger tip than you think.

7Ways How To Lose Belly Fat

Love handles or muffin top, whatever you call the fat on your stomach and hips, makes you nervous for sure.

It doesn’t look pretty and which is more important – it isn’t good for your health.

So, it isn’t a surprise that numerous people are searching for ways how to lose belly fat overnight.

Fat on your hips becomes a bigger issue as you age, and it’s a real problem when you reach 40.  But, it can cause health and aesthetic problems when you are younger, too.

Hypertension, obesity, and diabetes are just some of the consequences of fat layers on your stomach and hips.



So, let’s see how to overcome this common problem.

What causes fat on your stomach?

A lot of different things cause fat layers on your belly, so if you have this problem it means you do some of the following:

You drink sodas (soft drinks) every day – If you drink one or two glasses of soda a day you are five times more likely to get fat layers on your belly than someone who doesn’t drink soft drinks. The amount of sugar in sodas is enormous and it makes you crave for food, even when you aren’t that hungry.You eat late at night – If you go to bed with a full stomach your body will not be able to burn fat while you are asleep. Also, eating just before going to bed can cause digestion problems. You should eat at least 3 hours before sleeping. If you are really hungry eat an apple.You eat when you are stressed – Many stressed people eat uncontrollably. When you have emotional problems, for example, you seek comfort in sweets because sugar acts like a drug to your brain. Hence, your increased need for food is caused by the fact that we are surrounded by exotic food which is spicy and it leads to increased stomach acid secretion – and that is a trap. Don’t eat when you are nervous. Drink  2 glasses of water instead.You have a lack of proteins in your diet – Women should intake 20-25 g of protein per meal and men should intake an additional 10 g to stay healthy and slim. If you intake the daily protein requirements you will have a balanced level of sugar in your blood and you will decrease the level of insulin, which will boost your metabolism. Eat turkey and chicken without skin, eggs, and salmon – these are good protein sources.You don’t sleep enough – You should sleep at least 7 hours per day or even better 8 hours.

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What are the consequences of belly fat?
Fat layers on your stomach lead to some serious health consequences, such as cardiovascular disease, diabetes, high blood pressure, high level of cholesterol, obesity.

Here you can read how to fight this problem or prevent it.

So, how to lose belly fat at home:

1. You shouldn’t skip breakfast

Regular and healthy meals are essential for every healthy and slim body.

Some foods can increase fat burning.

Start your day with a healthy breakfast made of some whole grains, yogurt, oatmeal or fruit.

These foods will boost your metabolism and you will burn calories.



Skipping meals leads to storing fat in your body.

Breakfast example: 100g of oatmeal mixed with 240ml of milk, ½ cup of fresh blueberries and one glass of fresh squeezed orange juice.

2. Limit the intake of processed food
You aren’t always aware that some food, especially industrially processed food, contains a large number of calories.

Processed foods like snacks, sweets and similar contain trans fats which make you get fat.

Food products that have a lot of fat, sugar or corn syrup are the most caloric ones. For example, fat meat, meat products, fat cheese, mayonnaise, bakery products, ketchup, all kinds of snacks (sweet, salted), cookies, ice-creams.

Tip: Instead, eat at least 5 vegetable and fruit meals per day, foods high in protein such as chicken or turkey, and food high in omega-3 fatty acids like salmon.

3. Water, water and… water
If you want to get rid of your love handles drink at least 10 glasses of water per day.

That way you will always stay hydrated and fresh.

Drinking two glasses of water before every meal can help you lose up to 300 calories per day.

Also, you can drink green tea which is an appetite suppressant.

Avoid sodas and alcohol because drinking alcohol on a regular basis may cause blood sugar imbalance and fat layers on your belly. If you can’t avoid alcohol choose red wine instead of liqueurs.

Tip: Drink 2 glasses of sparkling water before dinner and you will not overeat.

4. Sleep well
8 hours of sleep is a rule!

Try to sleep well so that you don’t have to compensate a lack of energy with food.

Irregular sleep is the reason for cortisol secretion which causes more fat layers on your waist and on your face.

Tip: To avoid this, you should go to bed at the same time every night.


5. Exercise
Do exercise or any physical activity at least 3 times per week. (1)

But, it’s very important to do the right exercises.

You can reduce your waist size only with high-intensity interval training, which means burning more calories in less time.

Furthermore, you have to combine cardio training with weightlifting and plank.


You will increase your muscles and make your body burn more calories.

6. Get rid of stress
Many stressed people eat uncontrollably.

When you have emotional problems, for example, you seek comfort in sweets because sugar acts like a drug to your brain.

No matter what is the cause of your stress you should be less stressed as possible.

Stress causes increased cortisol secretion which leads to fat belly layers.

7. Diet Pills
If you’ve already tried different diets, exercising, starving yourself and nothing has helped, maybe it’s time to think about weight loss supplements.


Although people may be skeptical, there are pills which are safe, natural, and may really help you lose weight.

15 Best Foods For Weight Loss 2019

Have you ever tried to lose weight and been on a strict diet?

Then you know that counting calories and constant weighing can disrupt your plans.

Although it seems that restricting food intake is the best way to lose weight, actually it’s essential to consume enough calories (how to count calories to lose weight).

So we picked the best foods for weight loss which will ensure an appropriate nutrition in your diet regime.

On the other hand, you can check the list of the foods you should avoid when trying to lose weight here.

The weight loss friendly foods list can help you stay healthy, slim and in good shape.

This list considers protein/carbs ratio and impact of the food on your overall health.



Best foods for weight loss list:
1. Avocado
According to the study conducted in The Lancet Diabetes and Endocrinology, good fat should not be your enemy.

Despite earlier beliefs regarding fat, good fat helps you stay fed and happy. (1)

Also, avocado is a good source of proteins.

Avocado is like natural, healthy butter.

I suggest you spread avocado on a slice of whole wheat bread.


So, if you don’t have avocado in your kitchen it is time to go to the store.

2. Berries
published in The BMJ magazine, shows that people who use food rich in flavonoids tend not to get fat easily.

Food high in flavonoids are berries – blackberries, blueberries, raspberries, just pick which you like the most and enjoy in their magical taste, while doing something good for your body.

This food has a big percentage of fibers and water and has a low glycemic index, so your sugar level will not rise instantly.

3. Lentil and beans
Beans and lentilsFood high in fibers, like lentil and beans, help you stay full for a long time.

Fibers come from eatable plants, and usually, those plants have appropriate amounts of calories.

A study published in Annals of Internal Medicine magazine asserts that eating great amounts of food rich in fibers can impact weight loss more than restrictive diet plans. (3)

Lentil and beans also have a lot of proteins and you should eat them especially if you are exercising.

4. Sources of low-fat proteins
Fish like trout, which is rich in Omega – 3 fatty acids, chicken or turkey breasts can help with your weight loss battle.

Low-fat proteins, either coming from animal or plants, can help you stay full for hours.


The Mediterranean cuisine has been using low-fat protein sources for fighting extra pounds since ages.

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5. Non-starchy vegetables
Non-starchy vegetablesWhen you are trying to lose weight you should fill half of your plate with non-starchy vegetables like cauliflower, broccoli, asparagus, Brussels sprout, mushrooms and bell pepper.

On the other hand, try to avoid vegetables rich in starch like potato, peas, and corn at the beginning of your diet.

The research published in PLOS one magazine in 2015, shows that men and women who eat non-starchy vegetables,  rich in fibers, can lose weight more easily after reaching 24. (4)

Like berries, non-starchy vegetables have low glycemic index, which means that your sugar level will not rise instantly and you will feel less hungry.

6. Some whole grains

Whole grains breadAlthough bread and other bakery products are notorious when it comes to losing weight, maybe you shouldn’t give up on them completely.

Whole wheat bread is high in fibers which are important for a healthy weight loss.

Also, brown rice and oatmeal can be implemented in your diet since they are whole grains and have more fibers than bread.

But if you can’t resist bread, I suggest one made of 100 % whole grains.

7. Dark chocolate
Dark chocolate is also high in good fat and flavonoids.

Because of that, dark chocolate became part of many diets.

If you eat a little bit of dark chocolate you will crave less for sweets and your sugar level will be balanced.

You can simply eat a bar of chocolate or mix a black cocoa powder with almond butter and get a protein-rich smoothie.

8. Apples
AppleApples are so sweet that they can beat the craving for candies which is why they are used in so many desserts.

In addition, they are low in calories, fats, and salt which is a great news.

They are a great source of fibers.

Fibers keep you feel full and stop you from eating between meals.

Also, they boost your metabolism.


You should chew apples for a while and buy organic ones so that you don’t need to peel them.

9. Flaxseeds
Flax seedsYou can add flaxseeds in anything and you should buy the ground seeds because the whole ones just go through your digestive system and your body can’t use their nutritious benefits.

They are high in Omega – 3 fatty acids and fibers which help you stay full for a long time.

The essential fatty acids accelerate your metabolism.

And finally, flaxseeds regulate the level of cholesterol.


10. Salmon
SalmonSalmon is high in Omega – 3 fatty acids and proteins and keeps you fed for a long time.

And the best part of eating this fish is that even if you feel fulfilled afterward, the number of calories you intake is optimal.

Also, like other seafood salmon is a good source of iodine.


11. Soups
SoupAs I said earlier vegetables are great when you trying to drop some pounds.

But it could be even better- just add water and make a delicious soup from different vegetables.

Boiled carrot, potato, broccoli, pumpkin, tomato and many others.


12. Nuts
Foods high in proteins NutsEven though they are caloric they can help you lose weight.

Nuts boost your metabolism and the Omega – 3 fatty acids reduce the risk of heart diseases and bloodstream.

Also nuts are high in protein, so they are a good choice for snacks after the gym.

Chili pepper13. Chili pepper
Chili pepper is very good when it comes to weight loss.

It contains capsaicin, which can reduce appetite and it works like a fat burner.

Capsaicin is also an ingredient of different weight loss supplements.



14. Low-fat beef
Low - fat beef

This is an excellent choice for those trying to lose weight.

It has a leucine, amino acid found in meat, fish and dairy products.

This food helps to build muscles and burn calories.

It’s important to make your beef with a little bit of oil.

15. Grapefruit


GrapefruitOne research has shown that 3 cups of grapefruit can accelerate the process of losing weight.

It is one of the best fruits for weight loss.

Grapefruit also regulates the level of sugar in your blood, it’s rich in vitamins and minerals and it pushes your body to use the calories as energy instead of storing them.

15 Best Zero Calorie Foods for Weight Loss

Zero calorie foods or negative calories foods are foods that are low in calories, so your body burns more energy on chewing and digesting and in the end, you burn more calories than the foods have in the first place.

These foods are healthy, have a positive effect on your entire body and they help you in the weight loss process. (1)

Also, zero-calorie foods are low in calories but, high in nutrients.

In addition, these ingredients make you feel full and stop you from overeating with high-calorie food.

So, you can fill up your plate with these foods and not worry about gaining weight.

Zero calorie foods mostly have less than 50 calories per 100 g.

One of the most important things to remember is that zero calorie foods are low in calories and they make you feel full for a longer time.

Top 10 Zero Calorie Foods:

1. Celery

95% of this plant is water.

One medium stalk of this vegetable has only 6 calories (16 calories per 100 g), and despite that, it is very nutritious.

It is high in vitamin A, vitamin K, fiber, and potassium.

Also, celery has compound phthalates which can lower your blood pressure by improving the blood flow through your bloodstream.

Celery is number one on the low-calorie vegetables list.



2. Cucumber
This vegetable is mostly water and it keeps you full for a long time.

Cucumber has only 16 calories per 100 g.

Cucumber is high in potassium, vitamin C, and vitamin K and it is a perfect choice for every salad.

3. Asparagus
100 g of boiled asparagus contains only 20 calories.

Asparagus is high in vitamin A, K, and folic acid which regulates your blood sugar level.

It can satisfy your hunger due to its fibrous nature.

4. Watermelon
Watermelon has about 30 calories per 100 g.

It is one of the best fruits for weight loss.

When it comes to hydration, watermelon is the number one choice.

Also, watermelon is high in antioxidants and vitamins and it can boost your metabolism.

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5. Tomato
Tomato is high in vitamin A, C, and B12, potassium, and fibers.

It has only 18 calories per 100 g.

Not only that tomato is low in calories, but also is the best source of lycopene (carotenoid which protects your organism from many diseases).

Also, lycopene protects your skin from bad UV rays.

Cooked tomato is the best source of lycopene.

6. Lemons
100 g of lemons contain only 29 calories.

Lemon is high in vitamin C, A, and B complex, calcium, potassium, magnesium, manganese and powerful antioxidants, which make lemon a tasty, delicious fruit people can’t resist and are fascinated by its numerous benefits.

Furthermore, lemon juice can induce weight loss.

Studies show that lemon juice can help with maintaining your ideal weight.

Lemon juice contains pectin, a type of soluble fibers that have been proven to have an important role in burning extra pounds.

Lemon water is a natural fat burner.


7. Oranges
Oranges are ideal snacks because they are rich in minerals, vitamins, and water which refresh your body.

It is one of the best low-calorie fruits for weight loss.

100 g of oranges contain only 47 calories.

This fruit is high in minerals, especially in calcium, potassium, and magnesium.

Also, oranges contain 86% water, so you feel full after eating them.

Oranges have a glycemic index 40 which makes them one of the best fruits containing small levels of sugar. Anything under 55 is considered low.

This means if you don’t eat too many oranges at once, they won’t raise your blood sugar and cause problems with insulin or weight gain.

8. Lettuce
100 g of lettuce contains only 20 calories.

Additionally, lettuce is high in iron, folic acid, and vitamins A and C.


9. Broccoli

This fruit contains sulforaphane – a powerful compound with strong anti-cancer effect.

Besides that, broccoli is high in fibers and vitamin A, E, C, and K.

100 g of broccoli contains 34 calories.

10. Cauliflower

It is high in folic acid, fibers, vitamins C, and K.

It contains 25 calories per 100 g.

11. Cabbage

Cabbage is a vegetable which has many benefits for your body.

It has 25 calories per 100 g.

Cabbage soup is a very popular weight loss meal.

12. Kale

100 g of kale has 49 calories, 3 g of proteins, and 2.5 g of fibers.

It is also a good source of Omega-3 fatty acids and vitamins.

13. Berries

Blueberry, blackberry, and raspberry are high in fibers and antioxidants.

This food has a big percentage of fibers and water and has a low glycemic index, so your sugar level will not rise instantly.

They contain 59 calories per 100 g.

Strawberries are high in vitamin C, antioxidants, potassium and fibers.

14. Apples

Apples contain a lot of potassium, which stimulates the excretion of excess fluid from your body and it encourages weight loss.

Also, apples are rich in fiber and you feel full after eating them.

Apples are low in calories and they are an energy booster, so that’s why they are an important part of every diet plan.

Including apples in your diet is a great way to lose weight and obtain overall health of your body.

Make an apples, carrots and beets juice and drink it every day and you will be healthy and slim.

So, if you are wondering whether apples are good for weight loss – apples are one of the best weight loss friendly foods.

15. Green tea

Green tea is one of the best zero calorie drinks and the best the for a weight loss.

200 ml of green tea has only 2 calories.

Green tea is a natural appetite suppressant and a powerful antioxidant that burns rigid fats.

This tea can increase fat burning by transforming fat into free fatty acids.

Antioxidants, which you can find in green tea, may promote weight loss.

Drinking green tea can reduce insulin levels. And when you reduce insulin levels you reduce your appetite too.

Tip: If you want to have maximum benefits from it, you should drink it without sugar, or use honey optionally. Drink 1-2 cups daily before meals.

WEIGHT LOSS 5 Ways How to Boost Your Metabolism and Lose Weight

How many times have you heard someone blaming slow metabolism for those extra pounds? Although metabolism cannot be the only reason for being overweight, boosting it can play a significant role in your weight loss journey.

So, you will see how to boost your metabolism and what food you should eat in order to speed up your metabolism.

But, first things first.

What is metabolism?
Basically, metabolism is all chemical reactions taking place in your body.

There are two categories: catabolism (creating energy for your body by breaking down molecules) and anabolism (making compounds necessary for cell functioning).

Well, that’s the definition.

When it comes to weight loss the term metabolism is often confused with metabolic rate – a number of calories your body burns. If your metabolic rate is higher than you have a fast metabolism and you burn more calories. Eventually, this means that you lose weight efficiently and easily.

Hence, when you say you have a slow metabolism you make a conclusion that your body turns calories into energy and spends them more slowly.

As a result, an excess amount of calories is stored as fat and fat layers.

Furthermore, when we talk about metabolism we must mention basal metabolic rate.

Basal metabolic rate (BMR) represents a number of calories which your body burns while you are resting. So, while you are sleeping your body burns energy for the heartbeat, brain functioning, and other internal organs. BMR considers age, height, weight, and level of your daily activities.

You do exercise, eat healthily, but as time goes by you find it more difficult to maintain your ideal weight. Why is that so?



Research has shown that the basal metabolic rate, or the number of calories you burn while resting drops as we age for incredible 25 percent between 6 and 18, and then for 3 percent every decade of your life after you turn 20. Because of that, it isn’t surprising that is a common question how to increase metabolism after 40?

Luckily, there are ways to postpone the natural slowing down of metabolism, and all you need to do is make some little change in your lifestyle.

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How to increase metabolism to lose weight:
1. Burn fat
Fat is burned in the muscles, so you need to activate as many muscle fibers as possible. A recent study showed that people who are restless and always in a hurry spend even 352 calories more than those who aren’t.

Increasing daily activities which are not part of your regular exercising, but burn fat, such as walking, standing, and fidgeting you spend more calories, accelerate your metabolism, and maintain your weight.

Small, frequent moves may have a significant impact on your overall daily activities. Also, intensive training is very important.

Running burns more calories than jogging. On the other hand, jogging can increase the fat consumption.

With a variation of training you increase burning calories before and after running, your metabolism will benefit from that, and your training program will be balanced and interesting.


If you have an office job and you sit quite a lot in front of your computer, try to stand up for a couple of times during the day for at least 5-10 minutes. You will boost your metabolism and burn some calories as well.
2. Have a balanced diet
A lot of people think that the only way to lose weight is to stop eating.

Although fasting leads to losing weight, that’s a short-term result and you will face the yo-yo effect, or gaining weight very fast.

Consider your body as a machine which needs fuel to work, and that fuel is food. So, start eating.

You will accelerate your metabolism, but also balance your blood sugar and the level of hormones in your body.

Experts advise you to eat 1 hour after waking up and then every 3-4 hours in order to boost your metabolism.

Don’t eat at least two hours before bed.

When you are on a diet regime you should have small, frequent meals during the day. By eating smaller portions of food during the day you will boost your metabolism.

The most important meal is breakfast – it should contain proteins, fat, and carbs which will give you enough energy to start the day, wake up your organism and start your metabolism.

All meals should be made with healthy ingredients.

3. Eat high-protein foods
Chewing, biting and digesting acquire certain energy and they can burn up to 30 percent of the calories on your plate.

Eating food means more calories that your body needs to digest. That way you will speed up your metabolism. This is known as a thermic effect of food.

The more complex your meal is, the more calories you burn.

Proteins accelerate your metabolism much faster than fats and carbohydrates.

Another benefit of proteins is that they contain an amino acid called leucine, which helps you not to lose your muscle mass when you’re on a diet.


4. Drink plenty of water
A lot of research showed that people who drink 10 glasses of water daily have 12 times faster metabolism than those who drink only a few.

Do you want to lose 6 pounds a year?

Experts suggest drinking half a liter of water before breakfast.

That way you will always stay hydrated and fresh.

Drinking two glasses of water before every meal can help you lose up to 300 calories per day.

Avoid sodas and alcohol because drinking alcohol on a regular basis may cause blood sugar imbalance and fat layers on your belly.

If you can’t avoid alcohol choose red wine instead of liqueurs.

If you have to achieve better results, drink cold water because your body needs the energy to raise the temperature and that way it will burn more calories.

5. Exercise
Implement 2-3 power training in your weekly program – you will increase your muscles and burn at least 50 calories more during the day.  You will maintain your muscle mass even when you get older, and that will help you maintain a good metabolism as well.

The benefits of building your muscles are visible even when you get older.

One of the best ways for boosting metabolism is high-intensity interval training (HIIT).

If you’re already a fan of high-intensity interval training (HIIT) and a cardio workout or you are familiar with this type of exercising, you know that it’s a fast and effective way to work out.

In addition, high-intensity interval training involves short, intense bursts of exercise with less intense moves or complete rest in between.

Hence, it’s very efficient—which means you will be spending less time in the gym each week while still burning all the fat, and boosting your metabolism, as some of the benefits.