Recipes

Besides taking supplements, exercise and putting on slimming gear, preparing your own diet formula can be an interesting way to loss weight too. There are hundreds of books out there to show you how to prepare your own diet meal if you are not comfortable and feel sceptical to take supplements or any other diet plans which sometimes can be quite boring and eventually you will give up taking them especially if you don't see any result after taking them for awhile. It can be quite adventurous trying new recipes everyday and you may feel less bored with what u eat and still feel healthy. The key point here is to monitor how much calorie is ideal for you for the day and understanding how to spread them throughout.



Healthy Diet Food

  • Smoothies
  • Replace meal with smoothies. It is quick and easy to prepare. Smoothies in the market are packed with refreshing fruits and monosaturated fatty acids that specially targets belly fat. It is perfect for breakfast, lunch or snack. Smoothies can be a healthy and delicious replacement meal if it is packed with fresh fruits and veggies which can boost your energy level.

  • Liquid Diet Of Shakes
  • Shakes also comes in many flavours and form eg. high protein shakes, meal replacement shakes, pudding shakes as meal replacement. Unlike traditional milk shakes which can do damage to your diet, diet shakes combine low fat dairy pruducts and fruit which provide less than 300 calories.

  • Slimming Tea
  • Slimming tea is effective and natural way to cleanse and detox your body. It has loads of antioxidant and nutrients that is beneficial for the body system. It also helps to boost metabolism, flush out toxins, reduce bloating and burn fats. It lowers and reduces the risk of cancer. Green Tea is also a great source of slimming tea and help to boost the metabolic rate. It is also used to improve mental alertness and thinking.

  • Fibre Diet Supplements
  • Fibre supplements comes in different forms to help manage your weight eg. breakfast cereal bars, yogurt, gummies, mixture, just to name a few. It aids digestion, relieves constipation, bloatedness, increase metabolic rate and colon will become healthier than ever before. It also makes you filling full longer.





Losing Weight with Smoothies

  • Smoothies for Healthy Weight Loss
  • To boost your weight loss by different means, you can add certain ingredients or fruits as thickeners or flavors. Avocado, for instance, are the preferred weight loss smoothie thickener, that provides that signature smoothie creaminess. They supply ample healthy fat, which will keep you satiated and satisfied until your next meal, and lots of health promoting vitamins and minerals. Berries. Any kind of berry, strawberry, blueberry, and raspberry for instance, add a ton of flavor to a smoothie without adding much sugar or calories. They are also high in antioxidants which is good for your overall health and high in fiber which helps to keep you full.

  • ingredients for Weight Loss
  • Cayenne Pepper. This spice not only adds a kick to your smoothie, it also boosts your weight loss capability. The compound responsible is called capsaicin. Research has shown that cayenne pepper will help to curb your appetite if you take a little of it with your breakfast because it will reduce consumption of fat and carbohydrates later in the day. Chia seeds: They are packed with fiber and protein to help keep you feeling full and satisfied and they contain numerous healthy nutrients like calcium, antioxidants, and omega-3 fatty acids. They are also known to absorb toxins from your digestive tract. Chia seeds in gel form also very popular because it helps unlock the nutrition, is slightly easier to digest, and adds to the creaminess of your smoothie. To make chia seed gel, combine equal parts chia seeds and water in a small container and let sit for 5 - 10 minutes to gel. You can keep in the fridge for a month. Cinnamon: This superfood is a popular spice that helps to regulate blood sugar levels by improving the metabolism of glucose. It will reduce the amount of excess blood glucose that can be stored as fat. Abdominal fat, is more sensitive to the effects of cinnamon than fat from any other part of the body.

  • More Ingredients for Weight Loss
  • Coconut oil: The is the number one smoothie weight loss ingredients. The prominent fats in coconut oil are used by the body for energy as apposed to being stored as fat. This superfood keeps you satiated, energized, and feeling good. Go with an organic virgin coconut oil for your smoothies and internal consumption. Greek Yoghurt: Compared to other style of yogurt, Greek yogurt is much higher in protein. This means it can fill you up and keep you fuller longer. Opt for the full-fat variety, and stick with plain. The flavoured varieties usually have a lot of added sugar. Leafy Greens: Greens, like kale, spinach, dandelion and romaine lettuce, are packed with phytonutrients and low in calories. They are also high in fiber. Make sure to rotate your greens on a regular basis. Stevia: If the fruit you add to your smoothies is not enough sweetness for you, consider using stevia. This natural, zero-calorie sweetener comes from a plant and is free from the side effects and possible risks of artificial sweeteners. Tea/Water/Ice: Many smoothies recipes call for milk or fruit juice to create the right consistency. To avoid the extra calories, substitute them with tea, water, or ice. A fruity, herbal tea is a good substitute for juice. Green tea contain healthful nutrients, including a compound thought to aid in weight loss, and it has a mild flavor. For consistency more like a shake, use ice.



Ingredients to Avoid

  • Canned fruits or vegetables
  • Fresh produce is always best, but when you can't find what you want, turn to frozen food before cans. Canned fruits and vegetables often have added preservative or sweeteners that increase the amount of calories. They have also lost a significant amount of their nutritional values. Fresh and frozen vegetables and fruits maintain nutrients content much longer than canned products.

  • Dairy
  • Dairy products like milk, ice cream, or frozen yogurt are common ingredients in smoothies, but they are chock full of extra calories. There are exceptions, such as raw milk and plain, full-fat Greek yogurt, which is high in protein and low in sugar, but most dairy should be avoided.

  • Too much sweet fruit
  • Whole, fresh fruits are good for you, and a natural way to add flavor and a little sweetness to your smoothie, but too much can be a problem. A lot of fruit in one smoothie can spike your blood sugar and cause digestive problems. A good rule of a thumb is to stick to avocados and berries. Small amount of sweeter fruits such as banana, apple, mango, and pineapples is fine, but keep those to a minimum. Smoothies high in sugar are a recipe for weight gain.

  • Sweeteners
  • If your smoothie tastes very sweet, you are probably over doing it on the sweetener and potentially consuming too much sugar for a weight loss plan. Stevia is a natural, no-calories sweetener that you can use. Other good sweeteners, such as honey and maple syrup should be used in moderation.



Weight Loss Smoothie Recipes

For each of these smoothies recipes below, place all the ingredients into your high-speed blender and blend for around 30-45 seconds or until nice and smooth. If you don't have a very powerful blender and your coconut oil is in liquid form, you might want to blend everything except the coconut oil first, then drizzle it on and blend for another 5-10 seconds to avoid clumping. As always feel free to add and subtract ingredients based on what you prefer and have on hand.

  • Ryan's Ideal Weight Loss Smoothies
  • 1 cup water 1/2 medium avocado 1/2 cup fresh or frozen blueberries 1 tablespoon chia seeds or chia seed gel 1/2 tablespoon coconut oil (increase to 1 tablespoon over the course of a week) 1/4 teaspoon cinnamon 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten) Nutritional information: Calories 331. Fat 24g. Protein 4g. Carbohydrate 31g. Fiber 11g. Sugar 16g. Vitamin C 29% RDA. Vitamin K 110% RDA. Calcium 8% RDA. Iron 11% RDA.

  • Mango Avocado Green Tea Smoothie
  • 1 cup green tea 1 cup fresh or frozen mango chunks 1/2 medium avocado 1 cup spinach 1/2 tablespoon coconut oil A dash of sea salt A little honey, maple syrup, or stevia to sweeten (optional, mango provides enough sweetness) Nutritional information: calories 329. Fat 22g. Protein 4g. Carbohydrates 35g. Fiber 10g. Sugar 23g. Vitamin C 131% RDA. Vitamin K 216% RDA. Calcium 6% RDA. Iron 14% RDA.

  • Blueberry Greek Yogurt Smoothie
  • 1/2 cup water 1/2 cup fresh or frozen blueberries 3/4 cup of plain, Greek yogurt (preferably full-fat) 1 tablespoon chia seeds or chia seed gel 1/4 teaspoon cinnamon 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten) Nutritional Information: Calories 327. Fat 20g. Protein 8g. Carbohydrates 31g. Fiber 5g. Sugar 21g. Vitamin C 13% RDA. Vitamin K 86% RDA. Calcium 30% RDA. Iron 9% RDA.

  • Berry Banana Smoothies
  • 1 cup water 1 cup fresh or frozen mixed berries 1/2 fresh or frozen banana 1 cup spinach 1 tablespoon coconut oil 1/4 teaspoon cayenne pepper 1 tablespoon gelatine (optional for protein) Nutritional Information: Calories 251. Fat 14g. Protein 3g. Carbohydrates 32g. Fiber 5g. Sugar 18g. Vitamin C 43% RDA. Vitamin K 181% RDA. Calcium 10% RDA. Iron 10% RDA.



More Information On Smoothies

  • What so great about smoothies
  • Smoothies are most convenient nutritious packed drink; you just have to throw everything into a blender and press a button. You have no reason for not eating right. They are also high in volume, which means they take a lot of space in your stomach. The most interesting part is the blender's blade will slice through the cell walls of the fruits and veggies, making all the nutrients-like fiber, protein, and healthy fats easier for your body to absorb. And the more fiber you get, the fuller you feel, which means you can eat less and still be just as satisfied.

  • Healthy Ways to lose weight
  • In the long term, moderation is key. But if people don't see results quickly, they tend to give up. So having three smoothies and two snacks a day for five days , then two smoothies, a solid meal, and two snacks a day for five more days. You will lose weight right away because the smoothies have fewer calories than your average meal, but they are so filling, you taper off to just one smoothie a day, which is something suggestable keeping up for life.

  • Are smoothies safe for people with diabetes to drink
  • Smoothies can be great way to boost your nutrition. It provide vitamins, minerals antioxidants, fiber, and protein. Some who may find eating fruits and vegetables such a turn-off will take them in a form of a smoothie. However, do check with your doctor or dietician if you want to try as a snack or a meal replacement. Smoothies can be high in both calories and carbohydrates, depending on how much you drink and the recipe. Its important to choose your ingredients carefully and also monitor the amount that you drink. Importantly, do check your blood sugar before and after drinking a smoothie so that you can see how it affects your diabetes control.

  • Too much of a Good Thing
  • Having cold, creamy smoothies made solely from variety of fruits is much healthier than having a cake, but even though fruits have more nutrients and fiber, they still contain calories. Blending five different types of fruits mean 500 or more calories. Natural sugars in the fruits will make your body metabolize it quickly, thus making you hungry faster, within one hour. To avoid this, blend your fruit with protein source such as milk, soy milk, yogurt, protein powder, soft tofu, beans, nuts, or nut butter.





The key to healthy diet is balance and moderation. You may eat anything but not everything. You don't have to cut thing out altogether. Moderation is crucial to a balanced diet. Besides preparing smoothies, once a while you can treat yourself to ice cream especially if your level of activity is good and adequate. There's no reason for you to sacrifice on your favourite food as long as you keep your calorie intake in check, about 1800 to 2200 calories per day to keep your heart pumping, blood circulating, and brain functioning healthily without suffering any side effects.

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