A carb-load diet is a diet meant to be taken before you participate in any high-endurance or high-intensity athletic event. It is a method to boost up the energy of the muscles in any athletic feat.
In general, our muscles store little quantity of glycogen, which is an energy source, derived from carbohydrates. The glycogen present normally in muscles is adequate for recreational exercise, but if the person performs intense exercise exceeding 90 minutes, the muscles of the person may run our of the stored glycogen. This action may result in an underperformance with lessened stamina.
For an endurance athlete like a marathon runner, or for persons preparing for high intensity competitions, carb-load diet may help to store more glycogen in the muscles, providing the vital energy needed in such performances.
Carb-load diet is beneficial to marathon runners, swimmers or cyclists, or for people who perform intense workouts lasting for 90 minutes or more.
Carbohydrates as a source of energy
Carbohydrates are the body’s main source of energy, and can be generally understood as starches and sugars.
Simple carbohydrates are found in milk and fruits, and also in the foods made from sugar, like candy.
Complex carbohydrates are present in grains and legumes, and in starchy vegetables, like corn, peas and potatoes.
During the digestion process, sugar is converted to carbohydrates by the body. Sugar gets into the blood, and consequently to the individual cells and releases energy. Some sugar is also stored in the liver and muscles as glycogen-the energy source of your muscles.
Card Load Diet
The Carb-load diet is done in 2 steps, starting a week before a high-endurance event:
Step A: About 7 days before the event, manage you carbohydrate intake to make it 50-55% of your total input of calories. Increase the protein and fat intake to balance for the loss in carbohydrates.
Step B: About 3-4 days before the event, increase the intake of carbohydrate to about 70 % of your total input of calories. Replace foods high in fat with extra carbohydrate-rich foods. Get a complete rest one day before the event.
To get adequate carbohydrate intake, lightweight athletes should take 4.5 grams of carbs per kg of body weight, while heavyweight athletes should take consume 3.5 grams per kg of body weight.
L-Carnitine transports fat to the mitochondria, and is made inside our kidneys and liver. External sources of L-Carnitine include red meats, dairy products, avocados and peanut butter.
L-Carnitine and weight loss
Recently, L-Carnitine has come a lot in public interest because of its role in weight loss.
Above, we read that L-Carnitine transports fat to the mitochondria. Unless that happens, the fat cannot be oxidized. If the oxidation of fat is not proper, there will not be proper conversion of fat into energy, and hence, even if we increase exercise or change the diet, we cannot lose weight.
L-Carnitine in the body
The body makes small amount of L-Carnitine. For this, we require vitamins like niacin, B6, and vitamin C, and amino acids like methionine and lysine. If these nutrients are short in our body, carnitine levels can be lowered (and reduce the fat burning). Lysine may increase the carnitine levels. Vegans or vegetarians get very little carnitine in their diet.
Sources of L-Carnitine
L-Carnitine is found mostly in meat products, with red meat, chicken and turkey being the best source. Milk and dairy products, tempeh and avocados contain little amounts. Most grains, fruits and vegetables, do not contain L-Carnitine.
Burn fat with WITH L-Carnitine production
· L-Carnitine works well with a diet low in carbohydrates (starches and sugars).
· High insulin levels suppress L-Carnitine activity.
· Flaxseed and fish oils that contain Omega-III fatty acids improve L-Carnitine activity to cause weight loss.
· Good amount of protein is also required for fat burning due to L-Carnitine activity.
L-Carnitine and exercise
As L-Carnitine plays a major role in conversion of fat into energy. With proper levels of L-Carnitine in the body, aerobic (cardiovascular) and anaerobic (strength training) workouts give extremely good results for weight loss and strengthening the overall body.
Dosage and supplements
Take L-Carnitine supplements only after consultation with doctor. For normal people, typical dosages of L-Carnitine are 1000 mg per day to promote weight loss; obese people may take 2000 mg each day. It is best taken before breakfast and lunch.
]]>What is Metamucil?
[easyazon-link asin=”B0013I1H9G”]Metamucil[/easyazon-link] is a supplement, rich in fiber and made from the husks (outer coverings) of psyllium seeds. Metamucil supplement is supposed to be taken by mixing its recommended dosage with water to reduce blood cholesterol and improve digestion. Metamucil is also very helpful to prevent constipation.
Metamucil supplement is rich in fiber and low in calories, and this helps us to lose weight, although, it is not used or prescribed as a treatment for obesity. Consult your doctor before making Metamucil as a part of your weight loss plan.
Metamucil weight loss diet plan
Controlling your weight requires that a person to reduce the number of calories consumed. By taking Metamucil 30 minutes prior to meals will make the person feel full faster, and for a longer time. This will reduce the tendency to overeat that will reduce the number of calories consumed. The Metamucil psyllium fiber may also regulate the blood sugar levels and can decrease the craving between meals.
A proper weight loss plan can be made after consulting with your dietician, to include necessary protein, nutrients and minerals.
Nutritional structure of Metamucil
Fiber: Metamucil is rich in dietary fiber that helps to regulate bowel movements, prevent constipation, promote digestive health and manage the cholesterol levels. Dietary fiber in Metamucil also stimulates the feelings of satiety, so that the person does not feel hungry often, this is very good for weight loss.
Calories: This supplement is good for dieting as it is low in calories.
Sugar: Powder comes in two types: regular and sugar free. The sugar free version is very lightly sweetened with aspartame (synthetic sweetener) to better its taste without extra calories. Metamucil weight loss can be carried out with the sugar free version.
Fat: It is fat-free and hence including this in your weight loss plan is beneficial.
Additional information
Metamucil powder swells up when mixed with liquid. It is thus important to mix this supplement with proper amounts of fluid to prevent choking. Also, do not take Metamucil in case you have trouble swallowing or have kidney disease.
If you decide that Metamucil weight loss is right for you – you can go ahead and talk to physician about this option.
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]]>Coconut oil contains only about 6% monounsaturated and about 2% polyunsaturated fatty acids. It consists of such saturated fatty acids that are easily digestible, converted into energy, and can speed up the metabolism; whereas the oils rich in polyunsaturated fatty acids are more difficult for the body to disintegrate and to be used for energy. They are usually stored in the body as fat.
How coconut oil promotes weight loss
Medium-chain fatty acids found in coconut oil can be up to 3 times more effectual to raise the metabolism compared to polyunsaturated fatty acids. It means that coconut oil can be used as an effective means for weight loss.
Coconut oil retards (slows down) the digestion of food by the intestines, which makes you feel full for a longer time after a meal. Many people have watched that after putting coconut oil to their diet, they are less-inclined to snacking.
Since it slows down the digestion process, it also slows down the rate at which carbohydrates are broken down into blood glucose. This will help coconut oil to prevent the blood sugar changes after a meal.
Coconut oil is very good for removing the toxins from the body. It cleanses the body of toxins, nourishes the cells and balances the digestive tract. These positive benefits restore our health and provide the way for natural coconut oil.
Tips for using coconut oil to lose weight
Choose the correct kind of coconut oil for weight loss. Organic, unrefined extra virgin coconut oil is the best one as it preserves most of the natural goodness of the coconut oil.
Initially, start with one teaspoon a day and gradually increase to incorporate 4-5 tablespoons per day in your diet.
]]>Weight Loss Story of celebrity Jennifer Hudson
Hudson has lost an impressive 80 pounds during her few months dieting period.
The calorie counter reveals how Jennifer Hudson lost 80 pounds (36 kilos) and went from a size 16 to a size 6.
So HOW MUCH weight did Jennifer Hudson lose?
Weight loss story of Jennifer Hudson
Jennifer Hudson was about 200 pounds (90 kilos) when she decided to cordially change her life: it’s time to lose weight. The moment she realized that came after she gained around 35 pounds during her pregnancy and after the birth of her son David Daniel in August 2009.
Excessive weight problems were not new for Jennifer Hudson. Even before the birth of a child, she struggled with excessive weight. Although she has always said that she does not care much and would not want to be too skinny, she still had to workout hard to keep herself in shape.
Just after two months after becoming a mother, Hudson was back with everyday routine exercising – walking for 45 minutes to an hour. And she joined Weight Watchers.
Jennifer Hudson Weight Loss Diet Plan
The secret of Jennifer Hudson diet is that it’s all about portions and balance.
She has said that the main reason for her weight loss is a strict NO to carbohydrates in her food and constant exercising.
Sample meal plan below consists of 1,688 total calories:
Breakfast: A boiled egg, a slice of wholemeal bread, fruit, and coffee or tea.
Snack: Cheese, fruit snacks, nuts.
Lunch: Chicken and green beans / peas or pasta with tomatoes
Dinner: Soup and fish or ham or eggs, yogurt, and fruit
No-no to the red meat and fried foods
Jennifer mention that diet plan that she followed was not a very strict diet. It does not allow to intake more calories than needed while still allow to receive all necessarily vitamins and nutrition essential for a human body.
Jennifer Hudson Weight Loss Exercising Plan
Walking 30 minutes to an hour a day, then keep adding the gym, jogging, and bike riding
Jennifer also perform exercise called “trilogy” which includes sets of 25 squats, 25 push-ups, and 25 ab moves with minute-long rests in between for a total of 15 minutes.
Talking about her workout, Jennifer mention that even daily activities can be great exercise: When I lived on the 26th floor, I’d walk up the stairs instead of taking the elevator.
How does Jennifer Hudson maintain her weight
To maintain her weight, celebrity’s calorie intake anything from 1,600 to 1,800 calories a day. She follows the same meal plan she was following while loosing weight. While following her diet and workout plan, Jennifer is tracking herself with Weight Watchers points.
Jennifer Hudson about self-esteem and motivation
I can’t care about whether I’m too big for some or too small for others. It goes back to how you feel about yourself.
Everybody wants you to wear this or put you on the cover of that. Before, my career was great, but since losing weight, I haven’t stopped. I have worked every single day of this year.
“I feel like I gained 10 years of my youth back. I look 10 years younger” and added “people say to me: you have Jennifer Hudson’s face. Are you her little sister?”
When Jennifer lost an impressive 80 pounds in 2010 she became the most recognizable spokesperson for Weight Watchers. And on September, 2011 celebrity opened her own “Weight Watchers Jennifer Hudson Center” in the South of Chicago.
Celebrity joins another Weight Watchers campaign
Green coffee 800 actually is not an extract from coffee beans. It called coffee because it still has caffeine, but only half of what real black coffee has. Green Coffee 800 Formula is a “drug-free” dietary supplement developed from a blend of herbal extracts. It contain ingrediants 70 mg Calcium, 250 mcg Chromium Picolinate and 700 mg Proprietary Herbal Bend: Green tea leaf standardized extract. It claim to reduce your appetite and stimulate body to burn calories and lose weight. The ingredient that reduce appetite called Chromium dinicotinate and green tea. Ginseng helps keep body energy up, Green tea also influence mental activity.
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Green Coffee Extract Review
Extract of Green Coffee is a powerful natural antioxidant. It produced from real coffee beans. One pack of Green Coffee Extract by Source Naturals contain 69 mg of Calcium and 500 mg of Green Coffee Bean Extract. Green coffee extract has been shown to support normal cellular regeneration and growth.
Latest research has proved that Green Coffee Extract can promote weight loss but the effect is very small the effect is small, and the clinical relevance of this effect is uncertain.
Even two products above have similar names, they should not be compared together. While Green Coffee 800 does not have any real coffee extract, it does promote weight loss, at the same time real Green Coffee extract has proven to have little influence on weight loss but benefit to the overall health.
[easyazon-link asin=”B006P7F4OO”]For overall health improvement Buy Green Coffee Extract 400 mg by Life Extension[/easyazon-link]
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