The portion perfect dinner

 

Are you eating the right amount of protein, carbohydrates, healthy fats and vegies every night?

The portion-perfect dinner

Does your dinner plate look anything like this?

1/2 plate vegetables

Fill half your plate with fresh vegies. They are packed with vitamins, minerals and fibre and are low in calories, which means you can eat a lot of them without gaining weight. Choose a variety of textures and colours. To retain their nutrient content, vegies are best consumed raw in a salad, steamed or lightly stir-fried.

1/4 plate protein

Salmon is an excellent source of protein, as well as good fats such as omega-3. A serving of any meat or fish should be about 150g per person and about the width and thickness of your palm. Other quality proteins include lean chicken, turkey, lamb, pork, kangaroo, beef and other fish. Vegetarians can have 100g of tofu, two eggs or half a cup of lentils and pulses.

1/4 plate carbohydrates

Half a cup of cooked, starchy carbohydrates, grains or legumes is all you need to fill your quarter-plate portion. Try unprocessed wholefoods such as quinoa, which slowly releases carbohydrate into the bloodstream and is also high in protein. Other carbohydrate options include half a cup of basmati or brown rice or pulses.

Herbs and spices

Experiment with adding fresh herbs and spices to your meals as they have many health benefits. Coriander is good for detoxification, chilli boosts the metabolism and basil has been found to protect against some bacteria. Turmeric is a powerful antioxidant that helps boost liver function.

Healthy fats

Monounsaturated fatty acids and omega-3 fatty acids are associated with a range of health benefits, including weight loss and reduced inflammation. At dinner, this equates to a sprinkle of sesame seeds over your stir-fry. Alternatively, drizzle about 30ml of cold-pressed flaxseed oil over vegetables or salad.

The 80:20 rule

This principle is best known as an eating plan, but it can be applied to everyday life, too, says nutritionist Teresa Boyce

The 80:20 rule

It’s common knowledge that depriving yourself of all treats and sweets simply isn’t sustainable. However, building special indulgences into your weekly meal plan can lead to a happier, healthier and even slimmer you.

It’s called the 80:20 rule, which, when applied to food, is more an approach to healthy eating than a diet. Put plainly, the rule goes that you choose to eat healthy foods 80 per cent of the time, which then allows you to indulge in your favourite treats 20 per cent of the time. What’s great about this approach is it means you’re less likely to cut out whole food groups, become hung up on counting calories or deny yourself particular foods.

With fewer restrictions, this way of eating makes it much easier to stick to a healthy plan, lose weight and implement long-term dietary changes.

Eight-parts healthy

As with all good weight-loss plans, your diet should consist of a variety of fresh seasonal produce, lean organic protein, unprocessed wholegrains and good quality essential fatty acids.

The easiest way t

o ensure you’re eating all the right foods is to simply think “rainbow”. Look down at your plate and if it’s full of brightly coloured fresh produce you know you’re on the right track. Portion sizes also need to be managed- just because itís healthy doesn’t mean you can eat huge amounts in one sitting.

A healthy m

eal plan for this part of the diet could include:

Breakfast: Quinoa porridge with cinnamon, fresh mixed berries, goji berries, chia seeds and natural yoghurt.
Lunch: Warm chicken sR_Bananaalad with mixed leaves, sliced carrot, bean sprouts, black beans, fresh herbs, avocado and lime dressing.
Dinner: Almond-encrusted fish with steamed seasonal vegetables.
Snacks: Fresh seasonal fruit, raw mixed nuts, raw cacao bliss balls (you can try this recipe for cacao bliss balls).

Two-parts indulgence

To get the most out of this approach, apply the bulk of the 80 per cent part to the weekdays. It can be easier to live healthily Monday to Friday and roster in your treats and cheats as a reward on the weekend.

But just because you’re eating well 80 per cent of the time, that doesn’t mean you should use the remaining 20 per cent to go on an all-out unhealthy binge. You should still watch your portion sizes and try not to have all your treats filled with sugar and fat.

It can be safer to plan your treat meals in advance to give you more control, as well as something to look forward to. And if you don’t feel the need to splurge, then don’t. You may be surprised to find that after five days of healthy eating you may not feel the need to tuck into a sugary treat.

Plus, it can make sense to save up your weekly splurges just in case there’s a slip-up during the week, such as an impromptu lunch with friends or workmates.

Apply the rule to life

The 80:20 rule can extend beyond just your eating habits. You can also apply it to your exercise routine, for example, by committing to training on at least 80 per cent of the days each week (such as Monday to Friday). A good tip is to not schedule treat meals and exercise-free days on the same day.

You could even stretch this philosophy to your budgeting, whether it’s saving 20 per cent for a future splurge or spending a fifth of your “play” money on something that indulges only you.

All in all, the 80:20 rule works as an eating philosophy because it’s unrealistic and demotivating to think you can never enjoy your favourite foods in order to lose weight and keep it off.

With this approach there should be no “bad” foods and no guilt associated with enjoying treats. When someone slips up on a strict diet they often adopt the mindset of, “Oh well, I may as well eat bad food for the rest of the day.” However, the 80:20 plan is all about guilt-free moderation, which is a realistic long-term approach.

Just because you’re on a diet doesn’t mean you can’t have yummy food! We’ve got healthy recipes that don’t lack in flavour for every day of the week:

Monday – Spinach rice pie

Tuesday – Italian seafood soup with croutons

Wednesday – 4 green smoothie recipes

Thursday – Vegetable packed spaghetti bolognaise

Friday – Vietnamese caramel fish with choy sum

Saturday – Bliss Balls

Sunday – Slow cooked lamb shanks

Is protein key to weight loss ?

Research shows that a high protein diet is ideal for weight loss. But how much do we need? And which sources are best?

Is protein key to weight loss?

Most of us have heard of someone who has dropped weight fast on a high-protein, low-carbohydrate diet. These diets, such as the Dukan diet and Atkins, are low in carbohydrates, which makes the body produce less insulin. And when insulin levels are low, the body burns more fat. While they might help you drop the kilos fast, these diets are not recommended for healthy weight management.

Here’s how to make protein a part of your diet for long-term good health.

How much protein we need

This differs according to age, gender, weight and state of health. As a guide, most adults need up to 3 serves of protein per day which is equivalent to 65 grams of cooked lean meat, 2 eggs, 1 cup of milk, or ½ cup of nuts or seeds. Adequate protein intake is required for the structure, function and regulation of the body’s cells, including muscles, skin, hair, nails, hormones and enzymes and antibodies.

While there are benefits of maintaining a protein-rich diet for weight loss, too much can have the opposite effect. Most Australians eat more protein than they actually need, which can be stored by the body as fat, not as protein. Some of the dangers of consuming a high-protein, low-carb diet include:

  • Encourages the consumption of foods high in saturated fat, which may increase the risk of heart disease, type 2 diabetes and some cancers.
  • Lack of fibre can cause constipation, bowel disorders, and certain types of cancers.
  • Puts unnecessary strain on the kidneys and liver, and prompts excessive loss of calcium, which may increase the risk of osteoporosis.

Choose your protein wisely

Protein comes from two different sources: plant based (such as soy, nuts, legumes and grains); and or animal based (such as meat, dairy and eggs). When choosing protein-rich foods pay attention to what comes along with the protein. Vegetable sources of protein offer healthy fibre, vitamins and minerals. The best animal protein choices are fish, skinless chicken, eggs, low-fat dairy and lean cuts of red meat. Processed meat (bacon, sausages, ham), full-fat dairy, and fast food contain saturated fat and should be limited.

Bottom line

While high-protein diets can help with fast weight loss, those that are low in carbohydrates are not recommended in the long term. To help achieve and maintain a healthy weight, it’s important to combine sensible portions of good quality, lean protein with low-GI carbohydrates in every meal. That said, the golden rule to losing weight still comes down to energy balance: kilojoules in versus kilojoules out. So how much you’re eating and exercising matters too.

Well balanced protein meal plan

Breakfast: two-egg omelette made with low-fat feta, 1 ½ cup of chopped tomatoes, mushroom and onion; served with 1 slice of rye toast.

Lunch: one medium multigrain roll with 100 grams of skinless chicken and 2 cups of salad vegetables.

Dinner: 100 grams of sliced cooked lamb (150 grams raw) with 1 cup soba noodles and 2 cups of stir-fry vegetables.

Snack options: vegie sticks with 2 tablespoons of hummus or small low-fat fruit smoothie + protein powder

Good sources of protein

  • Meat, poultry and fish
  • Eggs
  • Low-fat dairy products
  • Seeds and nuts
  • Beans and lentils
  • Soy products such as tofu

Good sources of low-GI carbohydrates

  • Wholegrains such as rye, brown rice, oats, corn, buckwheat, quinoa
  • Low-fat dairy
  • Most fruit and vegetables, except potatoes

One serve of protein is equivalent to…

  • 65 grams of cooked lean meat
  • 170 grams of legumes
  • 2 eggs
  • 1 cup of milk
  • 200 grams yoghurt
  • ½ cup of nuts or seeds

*To be on the safe side, always check with your doctor before adding more protein to your diet.

Burn fat in four minutes

A workout that gives you the benefits of a one-hour run in just four minutes? Bring it on!

Burn fat in four minutes

When something sounds too good to be true, it usually is. But I may have found an exception: a simple workout that gives you the same fitness benefits as a one-hour run, in four minutes. And no, this isn’t a dodgy late-night infomercial. It’s called Tabata protocol and it’s a type of high-intensity interval training, named after Dr Izumi Tabata, who developed it in 1996.

The workout

Tabata intervals involve high-intensity bursts of exercises for 20 seconds, followed by 10 seconds of rest. Continue these consecutively for four to 10 minutes.

Challenge One

Choose one of the exercises pictured and perform as many reps of it as you can in 20 seconds. The higher your intensity, the better your results will be. Rest for 10 seconds before going again. Perform eight rounds in total (four minutes). Try to keep your reps consistent each time. Perform a five-minute warm-up before this workout and a short cool-down to finish off.

Challenge two

This form of Tabata training uses more than one exercise. Perform as many reps as you can of one exercise for 20 seconds, rest for 10 seconds and then move on to the next exercise for 20 seconds. Keep going in this manner through four exercises. Try a total of five rounds of 10-minute circuits.

1. Rowing

Most rowing machines will allow you to enter intervals into the computer, so it can do all the timekeeping for you. To start, slide the seat most of the way in, lean forward slightly with your torso and reach forward fully with your arms. Drive back powerfully with your legs, before drawing back with your torso and then finally pull with your arms. Keep your stroke long and smooth.

1. Rowing

2. Sit-ups

Lie on your back with your knees bent to 90 degrees and your feet flat on the floor. Place your fingers at the sides of your temples, contract your abs and sit up with control as you exhale. Stop just short of upright and then lower. Don’t rest on the ground between reps. Your lower back should touch down lightly before you commence your next up phase.

2. Sit-ups

3. Burpees

Squat down on the floor and place your hands flat on the ground just in front of your toes. Leaning on your hands, jump your feet far enough behind you so that as they land, your body is in a perfectly straight push-up-type position. Don’t allow your hips to sag to the ground as you land. To finish, jump your legs back in towards your hands and stand up.

3. Burpees

4. Squats

Stand in front of a chair or bench, feet shoulder-width apart. Bend your knees and lightly touch your backside to the chair, keeping a steady rhythm, with no pause on the up or down phase. Focus your weight through your heels and keep your gaze fixed on a point directly in front of you.

4. Squats

5. Skipping

As you skip, land lightly on your feet and keep your arm movements to a minimum. You can use any skipping technique you want, as long as you can skip fast and get through as many reps as you can in each interval. About 50 reps is a good total.

5. Skipping

Best Exercises to Reduce Arm Fat

The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.

Weight Lifting

This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine. The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.

Weight Lifting

Hold that item with both your hands and lift it over your head. Your arms should be straight, as this is your starting position. Now lower the weight, by taking it behind your back. You need to reach it as low as you can. Make sure that you don’t hurt yourself. Bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get. It is important to keep your upper arms close to your head and ears. Also try to practice this exercise in front of the mirror if you can, it will help you improve the style. You need to do 3 sets of 20 reps, which means you will move the item 60 items above your head. After every set you can take a rest of one minute. Increasing the weight or time after every week will help you to tone your muscles, effectively.

 

Chair Dips

This is an effective fat reduce exercise that not only tones the arms, but also the back muscles. For this workout you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform.

Triceps Dips Using Chair

The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart. Move three to four steps away from the furniture; keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day.

Counter Push Ups

The counter push up is an amazing exercise to tone arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tiptoes.

Counter Push ups

You need to be balanced on your feet and your back should be straight. This is your starting position. Bend your elbows and come down till you touch the counter. Now straighten your elbows and come back to your starting position. This is a complete rep and you need to do 3 sets of 20 reps, every day. This will tone your arms within few weeks.

Push Ups

It is the perfect exercise for toned arms and strong core. The normal kind of push ups will help you to strengthen your muscles. It may be a little difficult at first, to gain balance. It is better to practice push-ups by balancing on your hands and knees (not hands and toes).

pushups

First start off with knee push-ups and then you can go in for the normal ones. This exercise will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day, to get the best results. This is a very effective muscle building exercise, do try it out.

Scissors

This exercise can be really fun to perform and will help you lose arm fat extremely fast. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you.

Scissors

Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.

One Arm Tricep Dips

The one arm tricep dips in an effective exercise to lose arm fat that primarily focuses on the triceps – the back portion of the arms where most of the fat gets deposited.  The best thing about this exercise is that absolutely no equipments are required for doing it. All you will need is some clear space in your room.

One Arm Tricep Dips

Sit on the floor with your legs and feet joined together, knees bent and feet placed flat on the floor. Place your hands on the floor about a foot behind your hips, palms kept shoulder-width apart and fingers pointing towards your back. Now, raise your hips off the floor by straightening your arms. Bend your right elbow to lower your hips as close to the floor as possible, without touching it. Straighten your right arms and bend your left elbow to again lower your hips as close to the floor as possible. Repeat on alternate sides.

Arm Circles

This is yet another classic exercise for arms that is included in most exercise regimes in order to tone and shape the flabby arms. You can do this exercise with or without weights.  You can hold two 600 ml water bottles in two hands while doing the arm circles.

Arm Circles

Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.

Single Arm Lateral Raise

The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand.

Single Arm Lateral Raise

Now, raise your torso up till your right hand is completely straight and your left arm is raised parallel to the floor. Keep your abs engaged and torso stable and hold this position for a few moments. Then slowly lower your body to the starting position. Repeat the exercise by switching the weight to the right arm.

Half-Moon Rotation

Exercises to lose arm fat and tone the arm muscles don’t always need to be high intensity and exhaustive. Even medium intensity exercises that involve slow and controlled movements can also tone arm muscles effectively. The half-moon rotation exercise engages the major muscles of the shoulders and arms – the biceps and triceps.

Half-Moon Rotation for arms

Stand whit your feet placed hip width apart and arms raised straight to the sides, raised at shoulder height and the fingers together. Begin by keeping your palms facing towards the floor and then slowly rotate your thumbs towards the back until the palms are facing the ceiling. Slowly rotate the thumb down and forward. Repeat it 30 times at a stretch for best results.

Opposite Arm & Leg Lift

This is an amazing exercise for toned arms that strengthens both the arm and leg muscles and stretches the back.  This exercise is also beneficial for enhancing balance and perfecting the posture.

Opposite Arm and Leg Lift

Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.

Tips to Lose Arm Fat and Promote Weight Loss Naturally

Although nothing can take place of exercise and hard work, but following a few tips can help you cut out the fat that has deposited in the wrong places.

  • Count Calories – Set a target of reducing 500 calories every day from your diet which will count up to 3500 calories in one week. That is equal to 2 pounds of weight loss per week.
  • Drink Water – Keep yourself hydrated by drinking plenty of water. Cut out the intake of sugary beverages and alcohol.
  • Eat Breakfast – Don’t skip the first meal of the day under any circumstances, because it will lead to excessive eating during the latter part of the day.
  • Set Smaller Plates – Eating your meals from smaller plates will help you reduce the portions and give you the sensation that you have eaten
  • Avoid Unhealthy Snacks – Plan your meals in such a way that you don’t feel like snacking on unhealthy salty and sugary foods.

Detox Diet Plan Challenge to Lose Weight 30 Days

Foods to Include in Your 30 Day Detox Diet

The immediate question that triggers in your mind is what foods to include when you start a plan for your 30 day detox diet plan. Your plan can include the following food:

Any fruit that is fresh, frozen, dried or canned in natural fruit juice can be included. Canned fruits often contain high level of fructose and therefore, it is best to opt for fresh fruits such as apples, bananas, grapefruit, raspberries, strawberries, blackcurrants, nectarines, oranges, pears, melons, star fruits etc. Whole fruits are always a better option compared to fruit juices because whole fruits are loaded with fibers.

You can also try out some refreshing smoothies made out of fresh fruits or drink some readymade juices. Make sure that readymade juices are 100% natural and unsweetened.

Opt for vegetables that are non- salted but fresh, frozen and dried. These include turnips, onions, carrots, mushrooms, sweet corn, peppers, cauliflower, salad, broccoli, cucumber, spring onions etc.

Credit: mariamuir.com

Dried or canned beans and lentils such as black eye, pinto, red lentils, green lentils and brown lentils must be included in the diet because these are the best vegetarian source of high quality protein.

Eat any fresh fish including salmon, lobster, crab, Monkfish, and any other canned fish like tuna in order to stock up of healthy omega 3 fatty acids.

Include unsalted nuts like peanuts, walnuts, pistachio, almonds, pine nuts etc. that are rich in vitamins, minerals and healthy fats.

nuts

Tofu, oats, brown rice, rice noodles, rye crackers, rice cakes, unsalted seeds, extra virgin olive oil, balsamic vinegar, garlic, ginger, ground black pepper, honey, herbal or fruit teas all sum up to foods to be included in your diet plan.

The most important point to remember while following a detox diet is to keep yourself hydrated by drinking at least 2 litres of mineral or tap water on a daily basis.

Foods to Avoid in Your 30 Day Detox

Now that you are aware of what kind of foods you can chose give a thorough reading to the foods that you need to avoid during a detox plan:

Avoid taking high fat content foods like cheese, butter, cream, margarine and high calorific value added foods like milk and eggs.

Do not opt for foods that contain wheat including bread, biscuits, cereals, cakes, pies, pastry, breadcrumb foods, croissants etc.

Avoid chocolates, sweets, jam, sugar, crisp and savoury snacks including salted nuts.

Therefore, avoid coffee, tea, alcohol and other readymade sauces, ready meals or processes foods.

Pickles, mayonnaise, salt, fuzzy soft drinks and squashes including diet versions are a strict no.

Following a detox diet is not less than any challenge but if you think fitness and clean eating are not foreign concepts any more then you should sit and workout. At the end the visible and physical results that are achieved after this plan are addicting and likely lead to permanent alterations toward healthy living. Set a 30 day goal for yourself and plan out in such a way that works best for you, but also remember to give yourself grace in reaching the goal.

foods to avoid in detox diet

Sample 1 Week Diet Plan

Each day of the 30 days detox diet plan will have three meals – breakfast, lunch and dinner. You must have a smoothie or shake for breakfast, a hearty lunch and light dinner by 7 P.M so that there is a 12 hours gap for digestion and deep cleansing and detoxification.

Sample Diet Plan for 1 Week that can be repeated for the 3 other weeks:

Breakfast

Day 1       Berries and spinach smoothieSpicy Pear Spinach and Strawberry Smoothie

Day 2       Avocado, peach and almond milk smoothie

Day 3       Spinach, blueberries and flaxseed smoothie

Day 4       Melon, mango and coconut milk smoothie

Day 5       Watermelon, mint and apple smoothie

Day 6       Apple, pear and cherries smoothie

Day 7       Coconut water, coconut meat and flax seed smoothie

Lunch

Day 1         Baked fish fillets and lettuce and cabbage saladday 7 gm diet brown rice

Day 2        Chicken stew and whole wheat bread slices

Day 3        Minced lamb soup and Greek salad

Day 4        Chicken and vegetables salad

Day 5        Roasted chicken and green salad

Day 6        Brown rice pilaf and stir fried vegetables

Day 7       Mixed vegetables and brown rice

Dinner

Day 1        Mixed lentil soupBarley and Lentil Soup

Day 2       Baked beans and chicken wrap

Day 3      Tuna salad and stir fired vegetables

Day 4       Chicken and vegetable soup

Day 5      Chicken stir fry and green salad

Day 6     Stir fried fish and brown rice

Day 7     Whole grain noodles

You must remember that this is just a sample diet plan and you are always welcome to create your own meal plans with foods that are mentions in the list above. It is best to snack mindfully of not snack at all if possible during the 30 days detox diet.

The 30 day Diet Plan to Lose Weight

The 30 day detox diet plan is a balanced and healthy diet plan for losing weight that can not only give you the desired body, but also you could experience the changes in many aspects of your life as you go in strength, stamina, energy, circulation etc., Make up your mind, change yourself and try it out.

  1. The detox diet plan for weight loss should be planned in such a way that for the next thirty days you will be eating fruits and vegetables that are protein rich and while drinking only juices, and plenty of water.

fruit and vegetable juices

These include beans, tofu, Greek yogurt, quinoa, unprocessed white meat and fish etc. for fiber and protein to stabilize your appetite.

A strict diet often falls short of the necessary nutrients. Therefore, it is best to fortify your detox diet plan to lose weight with the essential minerals for the body such as iron, magnesium and calcium in the form of supplements and amplify your detox with a natural cleanse kit like whole foods or Trader Joe’s. This is done to reset your system slowly in a delicate manner.

  1. Cut down all unnecessary fats and carbs.

Avoid tortillas, rice, bread, crackers, chips, or other forms of gluten.

No cheese, no cream, no butter, no mayo or aiolis.

Avoid eating carbohydrates for dinner

Eliminate as much as diary as possible and choose healthy and delicious alternatives like almond milk and coconut milk. The benefits of almond milk for skin and health makes it a perfect substitute for cow milk.

Substitute island dressings or ranch with balsamic vinaigrettes and sesame seed dressings. Season your salads with fruit or honey for a touch of extra flavour.

  1. Cast away all processed sugars, sweets and soda of all kinds. Beverages such as green tea and green tea mixed drink can be enjoyed once a day.Raspberry Green TeaHoney, organic agave nectar, stevia are the best alternatives of sugar.
  1. Strictly avoid alcohol, smoking and substances of same kind.

avoid smoking

 

Not even a one glass of wine is allowed if you are opting for a detox diet. Not even a single cigar can take a chance.

  1. See to it that your bowel movement remains regular during the 30 day diet plan because this is the key to detox. The detox diet eliminates the waste products and toxins from the body through the bowels and daily bowel movement prevents reabsorptions of these toxins into the system. People usually experience increased bowel movement during the detox diet, but in case you feel constipated during the detox diet you can solve the problem by staying hydrated, doing some movement and exercise or using natural laxatives to promote smooth bowel movement.

Barley Improves Intestinal Health and Regularizes Bowel Movement

  1. Keep yourself hydrated.

Drink at least 8 glasses of water daily and keep yourself hydrated by drinking natural fruit juices (that area away from artificial sweeteners) and fresh smoothies.

drinking-water

  1. Make a commitment to exercise.

Determine to work out for 6 days in a week and it makes up for 25 days detox. It can be simple indoor aerobic exercises, yoga or cardio.

No excuses are to be given. If you miss even a single day due to illness and stress you need to put extra work in your next day workout. Don’t make yourself believe that you can exercise. Just an hour of cardio can make a huge difference in your entire day and make sure that you re-prioritize your spare time to work out.

Experts say that exercising is about 75 percent mental routine. Your determination and focus to wake up early and push your body to the extremities of workout will expand your physical limitations. By allowing you into consistent routine workout will become easier enough and your body now actually tends to crave the activitybenefits of yoga for Health and MindEnjoy your workouts and involve your mind completely that it no longer feels that you are working out. Read a book or play your favourite track while you are on treadmill, or cycling and that makes your workout more enjoyable. Wear clothes that makes you feel comfortable, bright and attractive while working out.

Seek a professional or your diet physician to plan your workout and don’t just blindly follow any magazine or sites. You know your own strengths and limitations and adjust to the guideline that suits your body best.

  1. Set a weight loss goal.

If you plan to lose some pounds of fat in this 25-day detox diet, you need to adjust your diet to give you the required calories every day. Suppose you are planning to lose 10 pounds adjust your diet to 1200 calories a day with a balanced diet chart.

maintaining weight

If you don’t cheat yourself and stick to this calorie count by working out regularly you will lose up to 10- 15 pounds in 25 days.

  1. Make sure that you don’t binge on your day 31.

Reward yourself when you have finally met your 30 day detox challenge.

Complement your rejuvenated body by trying out a new outfit and can have a sip of wine and can nibble on some chocolates.

Binging on the items that you couldn’t have while detoxing can be counterproductive and may make you fall ill.

People Who Should Not Try the 30 Day Detox Diet

Although, the 30 day diet plan is a balanced one can be followed by healthy individuals, it does have certain deficiencies and people with certain health conditions should not follow this diet. It is best to consult your physician before starting this diet id you have any medical condition.

Indian Diet for a Pregnant Woman

  • Women who are pregnant or nursing
  • People under the age of 18 years
  • People suffering from any type of active cancer
  • People suffering from chronic liver diseases or hepatitis
  • People suffering from Type 1 Diabetes
  • People under medication for bipolar disorder

Try this for 30 days, and your body will be healthy both internally and externally like you ever thought of. Love yourself, appreciate your own body, protect it and try to maintain it. Don’t Stop!

Drinking Green Tea Help with Weight Loss

Drinking green tea brings a wide range of health benefits, and one of the major benefits is that it can help with weight loss. It has been proven that green tea can help the body burn calories and fats, and this is the reason why it is used as an ingredient in popular diet pills. Although drinking green tea does not provide fast results like some other weight loss products, it can help you lose weight without compromising your health.

Green Tea Reduces Fataaaa

When sugar and fat enter your body, they will be synthesized into an essential substance called triglyceride. This process of synthesis takes place in the small intestines and the liver, and the triglyceride will be transported to other parts of the body via the bloodstream. Triglyceride is a very important substance, because it provides energy to support various functions of the body. However, a problem arises when there is an excessive amount of triglyceride in the body. The excess triglyceride will be transformed into fat, and this can result in obesity.

Green tea can counter the threat of excess triglyceride because it has a high amount of polyphenols. Polyphenols function to activate a certain enzyme in the body, and this enzyme will dissolve the excess triglyceride. This means that the fat content in your body will be reduced if you are drinking green tea on a regular basis.

 

Green Tea Stimulates Metabolism

Green tea provides a number of potent antioxidants that can benefit your body in many ways. One of these antioxidants is called epigallocatechin gallate, or EGCG, and it has the ability to stimulate your body’s metabolism and speed up weight loss. Together with the caffeine that is found in green tea, ECGC works to stimulate the central nervous system and releases fat into the blood stream, so that the body can use the fat as fuel. This process of using fat as fuel is known as thermogenesis, and it involves the production of extra energy, the shedding of excess water and the burning of body fat. Caffeine can cause thermogenesis by itself, but it is much more effective when it is combined with ECGC and other substances in green tea.

Green Tea Improves Endurance during Exercise

You should be aware that exercise is one of the most effective ways to lose weight. It not only burns calories, but it also enhances energy levels and contributes greatly to muscle building, which will boost your metabolism. The catechin polyphenols that are present in green tea will stimulate your muscle cells and liver to use more fatty acids. As a result, your body will use carbohydrates at a slower rate. With more carbohydrates remaining in your body, you can exercise for a longer period of time, and your body will burn more calories.

Best Exercises to Keep Your Body Healthy and Fit

Jump Squats

Begin with Jump squats, for which you would not require your dumbbells. Squat down and push yourself up by jumping. You need to land back on your feet and lower into a squat again. Repeat the same process for 30 seconds. To have a good balance you can hold your fists tight in front of you.

Jump Squat

Pile Squats

Stand with your feet in V position shoulder width apart. Lower your bottom towards the floor like a regular squat. Explode up into a jump as you stretch yourself. Repeat the same exercise for another 30 seconds.

Pile Squats

Bicep Curl and Stair climb

Using stairs is always recommended and it can keep you healthy and active. The stair climb will tone your legs and the bicep curl with strengthen your arms. You need to have a flight of stairs in front of you. Hold the dumbbells in your hand and climb the stairs. You need to perform bicep curls along with the climbing. Repeat climbing the stairs and bicep curls for 30 seconds. You will feel the burn in your legs and arms.

Bicep Curl and Stair climb

Hip extension

This exercise will stretch your hips and improves you balance, along with strengthening your shoulders, legs, upper, mid and lower back. Stand straight while holding dumbbells in both your hands. Extend your right leg towards the back and place your toe on the floor. Lean to the front with your hips and lift your right leg behind you. Bring your chest towards the floor and stretch your arms out as you make a T with your shoulders. Make sure to keep your neck and head straight. Come back to the starting position and repeat the same 10 times for each leg. The whole exercise should take you 1 minute to complete.

Hip extension

The Plank

For this exercise you will not need the dumbbells. Lie on the floor facedown, place your elbows on the floor and lift yourself up with their support. Your body should be straight from your head to your ankles, pull the abdominal muscles inside as tightly as you can. You need to hold this position for a minute.

The Plank

Jackknife

You should do this move only for 3 seconds. Lie flat on your back. You can place a rolled up towel under your lower back for support. Stretch out your arms, above your head and tighten your abdominal muscles. Then lift up your legs and arms together and try to touch them above your body. Lower them and repeat. To make this exercise a little easier, you can place your legs straight above your body and touch them with your hands.

Jackknife

Push-up and Side Plank

Do a regular pushup with hands placed wider than the shoulders and your legs straightened behind you. Pull in your abdominal muscles and keep your body in a straight line as you continue the pushups. As you complete each push up, bring your body to the side and do a side plank.

Push-up and Side Plank

Lunges With Chest Flies

Holding a dumbbell in each hand put your right leg forward. Bend the knee of the right leg and drop your left leg down until the knee almost touches the ground. The right leg knee should not go past the foot. As you go into the lunge stretch your arms to the sides. Come back into the standing position and press your hands to the front for the chest fly. Continue the lunge and chest flies for one minute, using alternate legs.

Lunges With Chest Flies

Lunges with Triceps Kickback

After you complete the first set of lunges, move onto this exercise. Stand straight with the dumbbells in your hands. Place your right leg behind you and bend your knee almost toward the floor. Bend the left knee in front of you; place your elbows close to your body with bent arms.  Straighten your arms behind you as you leave the lunge position, for a triceps kickback. Come back to the starting position and repeat the same exercise for each leg. Do this for a minute.

 

Lunges and Back Row

This exercise will enhance your posture and strengthen the muscles in your arms, shoulders, legs, upper and mid back while also toning them. It also improves your hip flexibility. Holding the dumbbells come into the lunges position. Lower your chest to your thighs and stretch out the arms facing downwards. Keep your back straight and avoid hunching. While straightening your front leg, move your elbows backward and squeeze in the shoulder blade. Your torso should be slightly forward. Repeat the same 10 times with each leg.

Lunges and Back Row

Pushups with Hips Extensions

This exercise strengthens the shoulder and core muscles. Do a regular push up with your hands and knees (not feet). Lift up the right leg to the back and stretch it out as much as you can. Pull your belly button in as you perform this move. After tightening the core muscles, lower your chest to the ground till both the elbows comes to a 90 degree angle. Push yourself up and come back to your starting position. Repeat the same exercise 10 times for each leg.

Pushups with Hips Extensions

After this short exercise routine, you can cool down the body to make it ready for a long day at work. Place your legs shoulder width apart and bend your waist to touch the ground. Touch the ground between your legs with your hands. Hold this position for 7 to 10 seconds. Bring your chest towards the right knee and hold for 8 seconds. Move your chest from the right knee to the left and hold for 8 seconds. Your body will start to cool down after this stretch.

Your body needs this exercise for sure. By concentrating on every part of the body, you will reap great results in just a few days. Enjoy this refreshing exercise immediately after you wake up

Fat Burning Workouts at Home

Inverted V Pipe Exercise: (30 seconds)

You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards. Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands. You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward. Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core and the lower back.

Inverted V Pipe

W Leg Lifts Exercise: (30 Seconds)

This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy. Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy. Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed.  This is undoubtedly the best exercise to lose fat from the lower part of the body.

W Leg Lifts

Superman Exercise: (30 seconds)

This is a power-packed exercise to reduce tummy that work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.

Superman Exercise

Jump Squats Exercise: (30 seconds)

The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes. It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However, while coming up, you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat.  Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.

Squat-Jump

Single Leg Lift Jump Exercise: (1 minute)

This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time. It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground. Try to touch the ground with your hands and as you come up, you need to jump. Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it. First you will touch the ground and then jump on your single foot. Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise. It may be a little challenging for beginners, but with practice you will pull it off well.

Single leg lift jump

Push up and Knee Kick Exercise: (30 seconds)

This is an innovated variation of the traditional push-up and is one of the best home exercises to lose weight that takes very less space to perform. This exercise will work your whole body and is great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up. Women can begin with knee push-ups. You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position. You will do just one push up and come back to your starting position. After this you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow. This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.

Push up and Knee Kick Exercise

Bent Leg Rotating Exercise: (1 minute)

This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head. This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front. Now repeat the same rotation with the same leg to the back for 15 seconds.Bent Leg Rotating

After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds. This is a challenging weight loss exercise; do try it for strengthening your thighs.

Skipping Exercise: (30 seconds)

This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored. It is the ultimate solution to the question of how to lose weight in thighs and stomach. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.

Skipping exercise

This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach. However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out. You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.