Browsed by
Category: Military Diet Blog

9 Super Foods You’re Not Eating

9 Super Foods You’re Not Eating

It appears that most nutritionists and dietitians favor certain foods – these are widely known as super foods. However, the list of super foods does not end with leafy greens, berries and salmon. In fact, there are a number of other food staples that can boost your health on many levels. They are also used in the known famous Military Diet.

#1 Beets

Abundant in powerful antioxidants, beets are the perfect guard against cancer and a number of chronic diseases. In addition, beets are extremely high in nitrates, which are particularly beneficial for reducing hypertension while improving blood flow to the brain. It has been found that beets even improve performance in athletes.

#2 Artichokes

Artichokes are quite low in calories and fat, but very high in fiber. They are great for reducing unhealthy cravings.

9 Super Foods

#3 Kefir

The traditional kefir recipe derives from the natives of the Caucasus Mountains in Eastern Europe. It’s actually a type of fermented milk abundant in beneficial gut bacteria or probiotics. Aside from improving digestion, kefir also contains potent anti-inflammatory and anti-cancer properties.

#4 Tempeh

Although tempeh lacks in popularity compared to tofu, it’s also made of soybeans, and is high in nutrients including protein, potassium, and calcium.

#5 Sardines

Although small, sardines are abundant in nutrients such as vitamin D, vitamin B12, omega-3 fatty acids, and calcium.

#6 Seaweed

An integral part of any sushi recipe, seaweed is possibly one of the most health beneficial foods on the planet. For one thing, it absorbs nutrients from the sea and is packed with a range of vitamins and minerals, particularly calcium and iron. Plus, it’s low in fat, but high in protein.

#7 Cauliflower

Member of the cruciferous family, cauliflower is generally outshined by the popularity of broccoli. However, this vegetable is an ample source of vitamin C and fiber. It also contains a natural plant chemical called sulforaphane, which has been found to have anti-cancer properties in animal trials.

#8 Lentils

Lentils are just another super food that’s not nearly as popular as beans. Just for the record, lentils abound in protein and fiber. As an added bonus, they contain very little fat.

#9 Prunes (Dried Plums)

Prunes or dried plums are the perfect laxative. With 104 calories in ¼ cup, prunes provide 12% of the RDA of fiber. Plus, they are abundant in antioxidants and fiber.

If you can’t eat some of the above super foods you can always check our list of Military Diet Substitutes.

Food Addiction Signs

Food Addiction Signs

As of recently, food addiction has been identified as a major cause for excess weight and obesity. The theory is supported by ample scientific evidence which includes brain imaging as well as extensive research on the impact of compulsive or binge eating on the brain’s pleasure center.

Both animal and human trials have found that certain foods, particularly those abounding in sugar, fat and salt (in other words, highly palatable foods), can produce the same effect on the brain’s pleasure center as that produced by addictive drugs such as cocaine and heroin.

The common denominator of addictive drugs and highly palatable foods is the fact that both groups stimulate the secretion of dopamine – a neurotransmitter controlling the brain’s reward and pleasure centers. This means that once a food is recognized as a mood booster, the brain, i.e. the body starts craving it more and more.

Unfortunately, the feeling of reward that these foods evoke prevails over the feelings of fullness and satisfaction, which ultimately results in overeating, even when the feeling of huger is satiated. Health experts define compulsive overeating as a form of behavioral addiction that generates deep pleasure. It occurs when a person is obsessed with a pleasure-stimulating behavior like eating, gambling, even shopping.

Moreover, food addiction often results in food tolerance, meaning the more a food is consumed, the less satisfaction it brings. It’s no surprise that research has found a direct link between obesity and binge eating.

Sadly, just like any other addiction, food addiction is difficult to break and people affected with it often have hard time putting an end to this behavior regardless of their sustained efforts to do so.

How Do You Know If You Are Addicted To Food?

A questionnaire designed by researchers at Yale University’s Rudd Center for Food Policy and Obesity has become a valuable tool in identifying food addiction.

Some of the sample questions include:

  • Do you end up eating more than planned when you start eating certain foods?
  • Do you keep eating certain foods even if you’re no longer hungry?
  • Do you eat to the point of feeling ill?
  • Do you worry about not eating certain types of foods or worry about cutting down on certain types of foods?
  • When certain foods aren’t available, do you go out of your way to obtain them?

Food Addiction Signs

The questionnaire is not limited to a person’s relationship with food only, but also to the impact food has on their personal life.

Some of the questions include:

  • Do you eat certain foods so often or in such large amounts that you start eating food instead of working, spending time with the family, or doing recreational activities?
  • Do you avoid professional or social situations where certain foods are available because of fear of overeating?
  • Do you have problems functioning effectively at your job or school because of food and eating?

Plus, the questionnaire also puts emphasis on psychological withdrawal symptoms, such as anxiety, agitation etc., which typically appear after cutting down on certain foods.

Last, but not least, the questionnaire also looks into the effect food decisions have on emotions.

Some of the questions include:

  • Does eating food cause problems such as depression, anxiety, self-loathing, or guilt?
  • Do you need to eat more and more food to reduce negative emotions or increase pleasure?
  • Doesn’t eating the same amount of food reduce negative emotions or increase pleasure the way it used to?

Help for Food Addiction

As compulsive overeating is a rather new concept in the ‘nutrition department,’ health experts are still working on finding successful treatment against it. Another problem identified by some health experts is the fact that those fighting food addiction still need to eat, which makes dealing with the issue much more difficult when compared to dealing with alcohol addiction, for instance.

In any case, compulsive overeating is a disorder that requires medical or even psychological attention.

Using the Military Diet you will be able to give your body a break from the overeating and will achieve great weight loss results. If you from some reason can’t consume some of the products allowed in the Military Diet Plan, there are military diet substitutes that will help you achieve the same results.

Happy Weight vs. Healthy Weight

Happy Weight vs. Healthy Weight

Aging brings about many changes on and inside the body, one of which is a slower metabolic rate. This is one of the major reasons why we are prone to putting on weight as we age. But, the increased waist size is not the only alarming thing about age-related weight gain. What’s even more worrying is that people get so accustomed to their gradually increasing weight that it becomes natural to them. Not so long ago, a Gallup poll revealed that about 60% of the subjects felt that their weight is just about right. Interestingly, this percentage corresponds to the number of overweight or obese Americans. So, you come to wonder what the difference between “happy weight” and “healthy weight” is. Are the two closely linked or are they worlds apart?

What’s Wrong about Being Overweight?

2013 was a turning point when the idea that there was nothing wrong with being overweight gained an upsurge in popularity. This misconception was fully backed up by a study in the Journal of the American Medical Association, which highlighted that people who had up to 30 pounds excess weight were at a lower risk of premature death compared to people with normal weight.

Once the study was closely reviewed, a number of fundamental shortcomings relative to the methods used were identified. This proved, once again, that happy weight is far from healthy weight.

Excluding this study, there’s mounting evidence gathered over decades of research which confirms that obesity is closely linked to a range of serious health issues including diabetes, hypertension, dementia and even cancer. Research also shows that in women weight gain over any decade between the mid 20s and mid 50s increases the risk of post-menopausal breast cancer by 30%. In addition, obesity-related diseases, such as diabetes, have lasting health implications.

According to dietitian Rachel Brandeis, “These are diseases you have to manage not just for a few months, but for a lifetime. They impact your health, your wallet, and your day-to-day activities. You spend more time at the doctor’s office and more money on medication. You’re always trying to manage your disease and feel better.”

One of the things people find it hardest to accept is their actual weight.

Reach Healthy Weight Fast with Military Diet Plan

3 Vital Steps

  1. It’s important to be familiar with your BMI and waist size.

The body mass index (BMI), which comprises a person’s height and weight, is a great instrument for measuring body fat, and also assessing a person’s risk of disease. However, you should never trust it completely as the BMI can exaggerate body fat in muscular people, while playing it down in older people and those with less muscle mass. According to registered nurse and Atlanta-based dietitian, Sally Stieghan, the BMI is but an estimate of the relation between a person’s weight and health. You can reach your healthy weight by the 3 Day Military Diet Plan.

On the other hand, a person’s waist size is a much more precise health gauge, particularly in muscular people.  Experts warn that any waist size that exceeds 35 inches for women or 40 inches for men is a call for action. Waist size can be measured easily by using a tape measure and placing it around the waist, just above the belly button.

  1. Don’t obsess yourself with your ideal weight.

Although the ideal weight should be the ultimate goal, this is often too hard to reach, which is why health experts generally avoid mentioning it. In essence, any weight loss result matters, even the lowest one.

According to Brandeis, people should stay focused on lower weight loss results rather than on their ideal healthy weight. Even a 7-10% weight reduction can significantly affect a person’s metabolism, and once this is accomplished, the next 10% are much easier to achieve. In other words, small changes can have a greater impact in the long run.

  1. Better late than never.

Muscle mass loss is another thing related to aging. However, studies have found that even if you’re 80, you can still maintain lean muscle mass and low body fat. This inevitably results in greater stability and poise.

Start losing weight now and reach your Healthy Weight in near future.

How Drinks in The Military Diet Help You Burn More Fat

How Drinks in The Military Diet Help You Burn More Fat

The latest weight loss trend – the Military Diet, has taken the world like wildfire. There are a number of reasons that make this dietary regimen so popular – it’s straight forward, low-cost and short-lasting. But, the best thing about it is its fast efficacy as you get to lose up to 10 pounds in a week or 30 pounds in a month.

This diet plan is a form of intermittent fasting covering a 7-day period. The diet comprises 2 phases – a straight-forward low-calorie meal plan for the first 3 days of the diet and a less restrictive diet plan for the remaining 4 days.

The diet plan can be repeated several times until desired weight loss results are achieved.

THE DRINKS IN THE MILITARY DIET

The drinks included in the Military Diet are one of the best aspects of this dietary regimen. We basically talk about 3 drinks – water, coffee and green tea. Still, these beverages have been carefully chosen as all of them stimulate your metabolism and support the fat-burning process in the body.

1# Coffee

Coffee is probably the most widely consumed beverage. Its main ingredient – caffeine, is not just a psychoactive substance that boosts your energy levels. In fact, it’s also an effective fat burner that mobilizes fats from the fat tissues and increases the metabolic rate in the body. Aside from caffeine, coffee also contains other active substances including theobromine, theophylline and chlorogenic acid. Theobromine and theophylline closely resemble caffeinein the stimulant effect they produce. Chlorogenicacid, on the other hand, has proved effective in slowing down the absorption of carbohydrates.

Now, let’s see how caffeine increases the fat-burning process in the body. This compound actually first stimulates your nervous system, which in return informs the fat cells to break down fat.Plus, caffeine raises youradrenalineblood levels. This hormone (also known as epinephrine)is carried to the fat tissues through the bloodstreamwhere it activates the breakdown of fats and their release into the blood. In this way, the fat from the fat tissues can be used as free fatty acids in the blood.

In addition, a number of studies have confirmed that caffeine increases the metabolic rate by 3-11%, thus further increasing your weight loss results.

2# Green tea

Green tea is another popular beverage known for its amazing health-boosting properties. Namely, green tea is loaded with antioxidants such as polyphenols, or catechins, which are extremely beneficial for overall health.

For those on the Military Diet, it’s more important that these active ingredients have repeatedly been linked to weight loss. What catechins, especially EGCG, do is increase your body temperature so you burn more calories as well as prevent the buildup of body fat.

Aside from catechins, green tea is also rich in caffeine. We already mentioned above that caffeine stimulates your body into burning more calories and fat.

What makes green tea especially effective is that it naturally combines both caffeine and EGCG, which providea synergistic effect in the fat-burning process.The thing is, in order for fat to be burnt, it must first be broken down in the fat cellsthen released into the bloodstream to be used as energy. And, the active ingredients in green tea support this process by stimulating the action of some fat-burning hormones.

3# Water

Last, but not least, water is the drink your body depends on for survival. Namely, water takes part in basicallyall cellular processes in the body, which means that insufficient water intake or dehydration can seriously affect your bodily functions – this includes your metabolism as well.

Aside from boosting your metabolism, water can also reduce unhealthy cravings. The thing is, most people mistake thirst for hunger and end up having a snack when they should actually be having a glass of water. This is something that happens quite often simply because it’s difficult for the body to tell the difference between hunger and thirst.

Moreover, a number of studies have found that water can increase weight loss results, especially when taken before meals. Drinking a glass of water before a meal can help you feel more satiated thus eat less. As found in a study, people who drink water before meals consumeabout75 fewer calories at each meal, which equals over 27,000 calories or 8 pounds per year. You have to admit, that’s significant weight loss just by drinking a glass of water before a meal!

How You Can Easily Get Into Overweight State

How You Can Easily Get Into Overweight State

The simplest explanation to weight gain and  overweight is eating more calories than what you burn through normal bodily functions and physical activity. However, the reasons behind unhealthy weight gain may be more complex than this.

1# Insulin resistance

Insulin, a hormone secreted by the pancreas, plays an important role in metabolizing carbohydrates and regulating energy storage. In other words, insulin transfers the glucose from food to the muscles to be used as energy. However, in cases of elevates insulin levels, or insulin resistance, this energy is stored in the fat cells rather than being used as a fuel, which eventually leads to weight gain. Unfortunately, insulin resistance, which normally precedes diabetes type 2, can go unnoticed for a long time before it’s diagnosed and treated.

Insulin is also a fat-storing hormone, which means that elevated insulin levels will hamper with the fat-burning process in the body.

What’s more alarming is the fact that the modern diet along with lack of physical activity is the main culprit for this condition.

One way to deal with insulin resistance is to reduce your carbohydrate intake, which actually means fewer calories on your menu. If you are interested in a low-calorie dietary plan that can help you cut back on calories, The Military Diet is the one.

2# High fructose intake

Excess fructose consumption triggers insulin resistance and elevated insulin levels. In fact, the metabolic effect fructose produces in the body is completely different from the one produced by glucose. A recent study published in the Journal of the American Medical Association found that fructose increases the blood flow in the body, signaling the brain that you aren’t full. Conversely, glucose gives the brain completely opposite information. But, it’s not the fructose in fruits that’s concerning. It’s rather the high amounts of fructose used in fructose corn syrup (this is refined fructose!) that hamper the metabolic processes in the body.

According to Manabu Nakamura, Ph.D., an associate professor of nutrition at the University of Illinois, “fructose is primarily metabolized by the liver, whereas the other sugar, glucose, can be used by any organ in our body.”

But, excessive amounts of fructose lead to an overwhelmed liver, which breaks it down into glucose and fat. This breakdown process has two side effects – it leads to weight gain and it affects the blood’s insulin and triglyceride levels.

What’s more concerning is the fact that high fructose corn syrup is basically found in almost all processed foods and beverages, soda being the largest contributor to fructose consumption at present. In other words, refined fructose is the staple of modern dietary habits.

3# Lack of physical activity  

Aside all the advantages it has, modern lifestyle is usually defined as busy, stressful and sedentary. People are always in a rush and barely have time for their families and friends, let alone regular physical activity. But, this comes with a toll. Long periods of inactivity lead to inevitable weight gain because the calories consumed remain stored in the body instead of being burnt through exercise.

4# Lack of sleep

Last, but not least, sleep deprivation can also result in weight gain. In other words, lacking sleep can make you hungrier. According to nutritionist and author of Why No Weight Loss, Liz Tucker, “If you have a lack of sleep you have low energy so crave food to top up your energy levels.” She further explains “If you are awake for longer in a day it’s more likely you’ll eat maybe four or five meals and snacks rather than just the usual three if you have a full night’s sleep.”

A 2012 Japanese study including over 20,000 participants also found that people who slept for less than five hours a night were more likely to experience weight gain than those who slept for seven hours.

A final word

Although excess weight is the reality of many, the good news is that it can be avoided. The first step is cutting down on your calorie intake. As unbelievable as it may sound, an average woman only needs about 2,000 calories, and this is not a small number. Now, it’s also important where your calories come from – if you are drinking low-calorie sodas on a regular basis, your weight loss results may not be as expected. The best calories you can get are the ones from whole food – vegetables, fiber and protein, so aim at a healthy, well-balanced diet.

Also, a sedentary lifestyle will only hamper your weight loss goals as you’ll take in more calories than you burn. But, you don’t need a gym membership for this – simple activities such as walking or running will do.

On top of all, make sure you get at least 7 hours of sleep every night!

The Right Diet For Losing Weight

The Right Diet For Losing Weight

Everyone who’s at least once attempted to lose weight will know what a challenge weight loss can be. Craving your favorite food, starvation, exhausting hours at the gym – these are just some of the negative aspects you have to deal with. And, what’s typically very discouraging about most diet plans is the time they take to give results. In fact, most people feel dispirited after being on a diet for some time because it takes ages for significant weight loss results. Here is a famous Diet For Losing Weight…

However, this is not the case with the Military Diet. This new weight loss trend is constantly growing in popularity because of its fast efficacy.    

WHY IS THE MILITARY DIET THE RIGHT DIET FOR LOSING WEIGHT?

  1. One of the most attractive aspects of the Military Diet is that it offers significant weight loss in very short time. In other words, you can lose up to 10 pounds in just a week, or if you aim at higher weight loss results, up to 30 pounds a month. This makes it perfect for those who have important events ahead and want to slim down fast.
  2. Another thing is, it’s not a typical starvation diet because you get to eat constantly during the day, which means you won’t feel frustrated or hungry, something that starvation diets often cause. Namely, the Military Diet is in fact a form of intermittent fasting, where you follow a strict, straight-forward dietary regimen for the first 3 days, then a less restrictive diet plan for the remaining 4 days.
  3. This diet is low in calories, but includes high protein foods, high fiber foods and foods rich in calcium, all of which will increase your fat-burning metabolism. Plus, this diet plan includes fat, carbs and salt, which means you won’t feel food-deprived in any way. In fact, this is probably the only diet where you get to eat a hotdog and vanilla ice cream!

THE MILITARY DIET PLAN

# Day 1

The meal plan for the first day totals about 1,400 calories.

Breakfast:

  • a cup of tea (preferably dark tea) or coffee
  • a slice of toast (preferably wholegrain)
  • 2 tbsps. peanut butter
  • ½ grapefruit

Lunch:

  • a slice of toast
  • ½ cup of tuna
  • a cup of coffee or dark tea of your choice

Dinner:

  • a 3-oz (85g) of any meat
  • 1 cup of green beans
  • 1 small apple
  • ½ banana
  • 1 cup vanilla ice cream (preferably coconut milk ice cream or similar)

# Day 2

The meals for the second day of the dietary regimen amount to 1,200 calories.

Breakfast:

  • ½ banana
  • 1 hard-boiled egg
  • a cup of coffee or some dark tea

Lunch:

  • 1 hard-boiled egg
  • 1 cup of cottage cheese
  • 5 saltine crackers
  • 1 cup of coffee or tea

Dinner:

  • 2 hot dogs (no bun)
  • ½ banana
  • ½ cup of carrots
  • ½ cup of broccoli
  • ½ cup of vanilla ice cream

# Day 3

The meals for the third day of the diet plan equal around 1,100 calories.

Breakfast:

  • 1 slice of cheddar cheese
  • 5 saltine crackers
  • 1 small apple
  • a cup of coffee or any dark tea

Lunch:

  • a slice of toast
  • 1 egg (cooked as you like)
  • a cup of coffee or tea

Dinner:

  • 1 cup of tuna
  • ½ banana
  • 1 cup of vanilla ice cream

Note: If you are allergic to any of the foods on the list, swap them for other varieties. For example, in case of a peanut allergy, replace the peanut butter with almond butter. Or, if you’re a vegetarian, swap the tuna with a cup of almonds. Just make sure you don’t cross the calorie limit.

 # Days 4-7

The first 3 days of the Military Diet are based on a straight-forward menu, while the remaining 4 days are less restrictive. All you need to do is maintain a low calorie intake (lower than 1,500 calories per day).

An important thing to have in mind is that diet sodas and other artificially-sweetened beverages, even if they have zero calories, can significantly undermine your weight loss results. Stay away from these as much as you possibly can, but increase your water intake. Water is extremely beneficial for weight loss because it stimulates fat breakdown and toxin elimination while reducing appetite.

If you want higher weight loss results, simply repeat the diet plan a couple of times.

Vegetarians can also follow the Military Diet by replacing the animal protein and dairy with vegan alternatives.

Veggies in Military Diet

Veggies in Military Diet

The Veggies in Military  Diet Are Great Fat Burners

The world has gone crazy over the latest weight loss trend – the Military Diet, and for good reasons. This 7-day diet plan is based on a strict, straight-forward eating regimen for the first 3 days and a less-restrictive menu for the remaining 4 days. In other words, it’s a sort of intermittent fasting, a dietary trend that’s growing in popularity day by day.

The greatest asset of the Military Diet is the low calorie intake, which makes it extremely beneficial for weight loss. Plus, the results are obvious in very short time, which is really encouraging for dieters.

Vegetables play an important role in this fast-efficacy diet. Although there are only 3 veggies in Military Diet menu – broccoli, carrots and peas, all of them are carefully chosen because they promote healthy weight loss. The common denominator for the three is also their low calorie count and high fiber content.

1# Broccoli

Broccoli is a great addition to any weight loss plan, not only because it’s low in calories, but also because it’s loaded with nutrients, such as phytochemicals, which support the fat-burning process in the body as well as fiber, which keeps you full longer.

The first step most people take when starting a weight loss program is cut down extra calories, for an instance those from unhealthy snacks, the sweets and high-calorie beverages. The next step is normally reducing portions as people tend to eat a larger portion than the recommended serving size. However, the real challenge is not so much in cutting down calories or portions, but in providing your body with all the nutrients it needs for proper function.
And broccoli is perfect for that. This veggie has low energy density or few calories per gram of food. This means you can consume larger portions of it and feel full while restricting calories at the same time. Plus, broccoli is high in both water and fiber, which create bulk without giving you extra calories.
Fiber comes with additional weight loss benefits.  It absorbs water and expands making you feel full longer. Also, it slows down digestion, including absorption of glucose. In this way, it not only reduces appetite, but it also prevents spikes in blood sugar levels. In other words, it prevents excess sugar from being stored as fat.

The other nutrients broccoli is packed with – vitamin C, calcium and chromium, also promote weight loss. To be more specific, vitamin C takes part in metabolizing fats into energy. Calcium inhibits the formation of new fat cells and promotes the breakdown of stored fat. Plus, it binds with some dietary fats in the intestine, thus preventing them from being absorbed. Chromium is important for carbohydrate metabolism because it regulates the activity of insulin thus supporting the weight loss process.

2# Peas

Peas, just like broccoli, are abundant in dietary fiber, vitamins and proteins, all of which are important for a healthy diet. Peas are perfect for any weight loss regimen because they are very low in calories, but high in protein. In fact, they contain twice the protein of most other vegetables, which makes them a great substitute for meat.

In addition, green peas reduce blood glucose levels, thus keeping your energy levels in check.

3# Carrots

Carrots are a real storehouse of vitamins, minerals, and antioxidants. They also have a high water content which provides a feeling of satiety. The dietary fiber in carrots is another nutrient that makes them ideal for any weight loss plan, especially if you take that the fiber in carrots is slow-digesting.

One nutrient that carrots are loaded with is vitamin A, which the body converts into chemicals called retinoids. These compounds interact with cells in the body, including fat cells. In other words, retinoids influence new fat cell growth, fat storage and obesity. According to a study published in Archives of Biochemistry and Biophysics in 2015, vitamin A can possibly reduce abdominal obesity.

Why We Overeat, and how can we stop Overeating.

Why We Overeat, and how can we stop Overeating.

Overeating, food addiction, obesity… This has been the sad reality of modern way of living for the past 50 years. What was so different in the past? Why have obesity rates soared and why do we seem addicted to food and we overeat?

According to research, one of the main culprits for overeating is the food we are eating in the 21st century. Namely, food today undergoes a process of drastic modification before it hits the supermarket shelves.

Now, this wouldn’t be much of a concern if research hasn’t found that processed foods, or better said, the ingredients they contain, change the metabolic processes in the body. We all know that nutrients are the primary food for the cells, something your overall health largely depends on. However, different nutrients trigger different hormonal responses, which in turn determine the amount of fat accumulation in your body. If you take that most modern diseases including obesity, diabetes, high cholesterol, hypertension, and heart attacks are all linked to a diet high in processed foods, you can easily deduce that these foods fail to provide proper nutrition for the body.

To shed more light on the matter, the common denominator to almost all processed foods is sugar, mostly in the form of high fructose corn syrup, then come the salt and other flavor enhancers, most of which are unnatural and highly addictive.

Not only that, but most people are veiled by the common misconception that all calories are the same. The truth is, calories are not equal and their impact on the body and the amount of fat it’ll accumulate and hold on to greatly depends on their source. So, the calories you get from bread, refined sugars and processed foods lead to overeating and weight gain, something most people are unaware of, as opposed to calories you get from vegetables, protein and fiber, which reduce hunger and carvings.

For all of those who are trying to lose weight by counting calories, this should be a big eye opener, because your weight loss goals will be seriously undermined if you continue to consume empty calories from processed foods and beverages, even though this are low- or zero-calorie. According to a recent study published in the Journal of the American Medical Association, fructose leads to increased blood flow, signaling your brain that you aren’t full. On the other hand, glucose, commonly found in all foods containing carbohydrates, from fruits to breads, gives your brain completely opposite information.

WHAT TO DO TO CURB OVEREAT

If you are a binge eater and find it extremely hard to curb your appetite, there are simple dietary recommendations that you can implement and follow in order to get your appetite on the right track.

  1. Cut down (preferably, cut out) all kinds of processed foods, refined sugar including fructose and grains (except for whole grains).
  2. Increase your intake of organic produce, especially vegetables. In fact, you can consume veggies in an unlimited amount.
  3. Include pasture-raised, high-quality protein and healthy fats, both saturated and monounsaturated.
  4. Give intermittent fasting a try as this type of dietary plan (the Military Diet is a great example of this) is extremely beneficial for helping your body burn fat as a primary fuel rather than carbohydrates. In this way your sugar cravings will decrease over time.