Instructions for a smoothie-How to Make a Smoothie for Great Results!

Instructions for a smoothie

Instructions for a smoothie-How to Make a Smoothie for Great Results! Come and get started making super easy smoothies and lose weight and get healthy easy.

Instructions for a smoothie


You might have heard the buzz about smoothies.

Smoothies are a really simple drinks made up from a cocktail of different fruits and vegetables, frequently with a liquid and some kind of creamy base thrown in for good measures.

Smoothies taste scrumptious. And what’s more, is that they are also be full of a stack of goodness in the form of vitamins and minerals that are absent from our diets too regularly these days. By simply adding a suitable smoothie to your diet and having this once a day, you can extraordinarily increase your overall health, your body composition and your immunity and energy!

So here are the Instructions for a smoothie and How to Make a Smoothie for Great Results!

Its up to you which one you will us but you will need either of the gadgets below.

The first thing you will need in your itinerary is a smoothie maker or a blender. This is what you are going to use to crush up your ingredients into a pulp and of course you need something powerful to make sure this can be done quickly and easily. Think too about how easy the smoothie will be to dispense and to wash afterward. The Nutribullet is a very popular product right now because it allows you to simply remove the top of your blender to take with you as a bottle!

Instructions for a smoothie-How to Make a Smoothie for Great Results,The next, you need to choose is a liquid. This is of course is what will make your smoothie liquefied and what will make it a drink. The more liquid you add, the runnier your smoothie will be of course and this comes down to individual liking. The average though is to add somewhere between 1-2 cups.

Good examples of liquids include juices, water, milk, ice and even tea. There are diverse benefits of each, so have a long hard think about which you want to try and how this will go with the other ingredients you have planned.” We have got another great bit article on Instructions for a smoothie and some super easy recipes that we are sure you will really enjoy READ MORE HERE..

These smoothies have so many health benefits it is untrue, Do you suffer with not sleeping good, If so you may want to read this great article we have put together on smoothie recipes for a good nights sleep READ MORE HERE..

The Base

The next part is the base. This is the ‘main ingredient’ and it is what is going to provide the consistency of your smoothie – i.e. what will make it smooth! You need to choose something that has the right creaminess while also offering a good tasty flavour (as this will likely be the most overriding flavor in the drink) and also lots of health benefits.

There are lots to choose from, but these are popular choices that include: banana, mango, peach, avocado, yogurt and ice!

The Fruits

From there, it’s then a matter of preference for your fruits and vegetables! You can do this yourself and simply think about what is possible to work and what isn’t that likely to work against the base and liquid you’ve chosen. or else, you might choose your fruits based on the diverse nutritional properties they can offer you.

If you aren’t willing to experiment on your own, then of course you can also try turning to a recipe instead. There are plenty on the web, so you shouldn’t be stuck for inspiration for too long!


Finally, consider a few different extras to give your smoothie that extra kick. You can add garnishes for instance or even nuts to make it pretty, or how about sweetening it with a little honey?

We hope you found these Instructions for a smoothie easy to understand and now you know How to Make a Smoothie for Great Results!

Are you looking to learn more about smoothies and how they can benefit you and the whole family, We have got a FREE Smoothie report that will give you a better understanding and as we said it is FREE, Simply click the link below.

Instructions for a smoothie

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As always I hope you enjoy this smoothie article, And if you have anything to share on the subject why not contact me and share  them with the other readers.

Sign up with us and get some great articles sent to your inbox that I am sure you will enjoy, I will never share your details and respect them like I would my own.

Have a great day


Stuart kelly, Body In Harmony Products

Body In Harmony Products


Smoothies to burn calories-Smoothies for weight control

Smoothies to burn calories

Smoothies to burn calories-Smoothies for weight control and more energy, And all made from natural produce that is fantastic for getting you into shape FAST,

Smoothies to burn calories

Well a lot of people are loving the delicious taste of a smoothie but for lots of people they are becoming part of their weight loss and calorie control diets.

So The lovely delicious recipes below on smoothies to burn calories will have you in great shape in no time at all.

  1. Apple Pecan Pie Smoothie
  • An apple with the skin left on
    • ¼ unsalted pecans
    • 1 cup unsweetened coconut milk
    • 3 to 4 ice cubes
    • 1 tablespoons vanilla protein powder
    • 1 tablespoon coconut butter
    • A dash of cinnamon to taste
    • A dash of nutmeg
    • Just a few drops of stevia liquid or another sweetener to taste

Just blend everything together and enjoy.

  1. Berry Good Smoothie

This Smoothies to burn calories is packed with berries and whey protein which will help to burn fat. All you have to do is toss the ingredients in your blender and process for just a few seconds. The recipe makes two servings so enjoy one with someone you love. You will need:

  • 2 cups strawberries – You can use fresh but using frozen berries will help to eliminate the need for ice
    • 1 cup blueberries
    • 1 cup cherries
    • 1 cup milk
    • 1 ounce whey protein
  1. Green Tea and Blueberry Smoothie


Green tea alone has many good fat burning properties and when you pair it with blueberries, you get a double-whammy. For this tasty Smoothies to burn calories you will need:

  • 2 green tea bags – you will need to brew the tea in ¾ cup of water and let it cool before making
    • 2 cups blueberries
    • 12 ounces of fat free yogurt– any flavour will work but vanilla gives is a really good taste
    • 3 ice cubes
    • 2 tablespoons each of almonds and ground flax seeds

After you steep your green tea, simply place all of your ingredients into a blender and process for a few seconds or until you get the consistency you want.

  1. Coconut Smoothie


Coconut milk is a natural fat fighter and this Smoothies to burn calories combines coconut milk and other ingredients to create a yummy fat burning treat. You will need:

  • 8 ounces of coconut milk
    • 2 eggs
    • 1 tablespoon extra virgin coconut oil
    • 1 frozen banana
    • ¼ cup berries – you can use any berry that you like
    • You may also want to add a tablespoon of raw honey if you like your smoothie really sweet

Just add the ingredients together in your blender and process.

  1. Chocolate Fruit Smoothie

Yes, we did say chocolate. Dark chocolate is very healthy and the other ingredients in this smoothie make it delicious and very effective at burning fat.For this Smoothies to burn calories you will need:

  • A scoop of whey protein
    • 1000 mg chitosan
    • 4 or 5 ice cubes
    • ½ of a large banana
    • 1 cup water
    • ½ cup frozen blueberries
    • 1 teaspoon of unsweetened cocoa
    • ½ pack of milled flaxseed

Just add the ingredients to your blender and process until you get the consistency that you like.

  1. Pomegranate Berry Smoothie

You’ve probably heard about how pomegranate is good for you and this Smoothies to burn calories offers a healthy, fat burning snack that is good any time of the day. You will need:

  • 1 ½ cups of frozen berries – again you can use any berries that you want or mix them up
    • 1 cup pomegranate juice – unsweetened
    • 1 pomegranate
    • 1 ounce whey protein powder
    • 1 tablespoon honey
    • You can also add a banana if you are not particularly fond of the taste of pomegranate. The banana taste will overpower the pomegranate

Just process in your blender and enjoy.

  1. The Sleep Dr’s Sleep Slim Smoothie (Dr. Oz Recipe)


Dr. Oz himself offers this smoothie recipe that is supposed to help you to burn fat while you are sleeping. You will need for this Smoothies to burn calories:

  • 1 cup cherry juice – the tarter the better
    • ½ cup soy milk
    • ½ banana
    • ¼ teaspoon pure vanilla extract
    • 4 or 5 ice cubes

Just process until smooth and enjoy.

  1. Tropical Smoothie


If you just can’t get away to that tropical island, you can still enjoy a Smoothies to burn calories that tastes like it came from there. For the Tropical Smoothie, you will need:

  • 6 ounces fat free Greek yogurt
    • ¾ cup coconut milk
    • 1 banana
    • 1 cup spinach
    • ¾ cup fresh pineapple cubes
    • 4 or 5 ice cubes
    • 2 tablespoons shredded coconut

Just process until smooth.

  1. Mango Smoothie

Mangos also give you a taste of the tropics and this Smoothies to burn calories offers great fat burning potential as well. You just need:

  • 1 cup chopped mango
    • 3 or 4 ice cubes
    • ½ cup low fat milk
    • ¼ cup fat free yogurt
    • 1 tablespoon honey

Just put everything together in the blender and process until smooth.

  1. Apple Protein Smoothie

This Smoothies to burn calories is packed full of protein so it gives you more energy and helps you to burn fat as well. To make it you will need:

  • 1 apple
    • 12 ounces almond milk
    • 1 ounce vanilla protein powder
    • Enough cinnamon and nutmeg to suit your taste
    • 4 or 5 ice cubes

Just blend everything together and enjoy.

  1. Peach Almond Smoothie

The almond butter in this one is filled with Omega fatty acids and not only does this Smoothies to burn calories give you energy, it helps you to burn fat and it is really inexpensive to make. You will need:

  • 2 ½ cups peaches
    • 2 cups soy milk – note that you can use regular low fat milk if you want
    • 3 tablespoons almond butter
    • Cinnamon to taste – about 1 teaspoon should do it
    • 7 or 8 ice cubes
    • Sliced almonds

Just put everything in the blender and process until you get it to the consistency that you want.

  1. Strawberry Greek Yogurt Smoothie

Yogurt is a natural fat fighter so any smoothie that includes this ingredient is going to help you to burn fat. For the strawberry Greek yogurt Smoothies to burn calories you will need:

  • 1 medium banana – this needs to be frozen so toss it in the freezer the night before
    • ¾ cup frozen strawberries
    • ½ cup almond milk
    • ½ cup Greek yogurt

Just blend the ingredients together and enjoy. You can add vanilla extract or cinnamon if you want to change the taste a bit.

  1. Cucumber Smoothie

This yummy cucumber Smoothies to burn calories has the health benefits of cucumbers along with the fat burning qualities of Greek yogurt. To make it you will need:

  • 2 small cucumbers – the seedless variety is the best choice
    • 6 ounces Greek yogurt
    • 2 teaspoons honey or agave nectar – for sweetening
    • 3 mint leaves
    • Juice from ½ of a lime
    • 3 ice cubes
    • Just a pinch of black pepper

Just put everything in the blender and process.

  1. Fruit and Oatmeal Smoothie

This is a great “start your day off right” Smoothies to burn calories and again, it contains yogurt so it will help you to burn fat. Note that you can use whatever type of fruit you want. You will need:

  • 1 cup of fruit
    • 1 cup of ice
    • ½ cup of unprepared oats
    • 1 cup milk
    • 2 tablespoons of flax seed meal or ground flax seeds
    • ½ cup Greek yogurt – You can use any flavor but plain works best

Just blend and enjoy.

  1. Melon Smoothie

This melon Smoothies to burn calories combines yogurt with kale and honeydew melon for a fat burning and delicious smoothie. To make it you need:

  • 1 cup kale leaves
    • 1 cup baby spinach leaves
    • 1 banana – this needs to be frozen
    • Cubed honeydew melon – about 12 to 14 cubes should do it
    • ½ cup milk
    • ½ cup Greek yogurt– plain works best
    • 4 or 5 ice cubes

Just place all of the ingredients into your blender and process until smooth.

All recipes on this page are used from so thank you.


We have a great FREE smoothie Ebook report for you to get your hands on RIGHT NOW on the benefits of why you should be making smoothies a part of your daily diet..

Simply click on the link below to get yours TODAY.

Smoothies to burn calories

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We have got some great reading on the smoothie sensation if you would like to READ MORE HERE.

Here is more great reading on weight loss and smoothies READ MORE HERE.

And once upon a time not so long ago I used to suffer terrible with not sleeping so well mixing the right smoothie can even fix you up on that as well, READ MORE HERE.

I hope you are enjoying the smoothie fix, If you have any recipes that you would like to share then why not get in touch with me and let everyone else have a look.

Why not register your interest here with me and get some great fresh content delivered into your inbox, I will never share your information with anyone and respect it like I do my own.

Have a great day and here is to a great you.

Stuart kelly, Body In Harmony Products


Body In Harmony Products


Remedies for insomnia

Remedies for insomnia

Remedies for insomnia

Here are 10 Super Smoothies recipes that promote peaceful Sleep, Do you remember back in the good old days a nice glass of warm milk was the way to get a good nights sleep, Well for some of us that works and for many others who struggle to get to sleep, there are some natural remedies for insomnia right here that we hope will help you out, and also give you a great healthy nutritious intake.

However now we know there are many foods and products that aid us in getting a good nights sleep: cherries, oats, bananas, dark greens, honey, almonds, dates, figs, cashews, and chamomile tea are all a great way for getting a good night’s sleep. And if you have young children this is a super natural way to get them to like these fantastic healthy foods is by putting them in a smoothie. Smoothies are easy to make and excellent for you and your family . They’re also a simple way to camouflage some of your children’s not so favourite foods! Hide them in these simple to make smoothies and you will know that they are having some super healthy nutrients,

We have found these 10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep

Green Smoothie

From EatingWell website

Here is a simple way to get your daily dose of dark leafy greens any time of day with this tasty green smoothie. Ground flax-seed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.


  • 2 ripe medium bananas
  • 1 ripe pear or apple, peeled if desired, chopped
  • 2 cups chopped kale leaves, tough stems removed (see Notes)
  • 1/2 cup cold orange juice
  • 1/2 cup cold water
  • 12 ice cubes
  • 1 tablespoon ground flax-seed


Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flax-seed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Tips & Notes

Notes: Choose organic kale when possible. Non organic can have high pesticide residue.

Look for ground flax-seeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer,

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep

Sweet Dreams Smoothie Recipe

From Health Smoothie HQ


  • 1/2 cup warm milk
  • 1/2 fresh medium banana
  • 1/2 cup pitted cherries
  • 1/4 teaspoon nutmeg
  • 1 teaspoon honey

The Add-ons

  • 1 tablespoon flax seeds
  • 1/4 cup almonds
  • 1/2 tablespoon cacao powder


Place the ingredients into your high-speed blender and blend for around 30-45 seconds or until your desired consistency is reached.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep

NutriBullet Sleepy Seeds Smoothie

Found on Make Drinks


  • 1 banana, sliced
  • 1⁄4 cup blueberries
  • 1⁄4 cup raspberries
  • 2 cups spinach
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seed


Place ingredients into a blender, fill to the max water line and blend until a smooth consistency is achieved.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep

The Sleep Doctor’s Sleep Smoothie

Found on The Dr. Oz Show


  • 1 cup tart cherry juice
  • 1/2 banana
  • 1/2 cup soy milk or 4-6 oz soy yogurt
  • 5 ice cubes
  • 1/4 tsp pure vanilla extract


Combine the cherry juice, banana, milk or yogurt with fat-free milk, ice and vanilla in a blender. Blend until smooth.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep

Sweet Dream Smoothie

Found on ABC.Go.Com


  • 1/2 cup warm milk
  • 1/2 banana (room temperature)
  • 1/4 teaspoon (dash) cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon maple syrup or honey (optional)


Combine milk, banana, cinnamon, vanilla extract, and maple syrup or honey in a blender and whirl until frothy and smooth. Drink before going to bed.

We have found these 10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep..

Ultimate Pre-Sleep Smoothie

Found on MInd Body Green


  • 1 kiwi
  • 1 frozen banana
  • ½ cup uncooked oats
  • 2 cups kale
  • 1 tbsp honey
  • 1 tbsp almond butter
  • ½ cup milk (or soy milk)


Put all ingredients in a blender and blend until smooth.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep..

Sleep Like a Baby Smoothie Elixir Recipe

Found on Susan Smith Jones


  • 1 cup lemon balm or chamomile tea or a combination of both
  • 1/2 ripe large banana, or if it’s a small one – use an entire banana
  • 8 – 12 fresh or frozen, pitted, cherries
  • 1 teaspoon Hawaiian Spirulina Pacifica powder
  • 1 – 2 teaspoons of chia seeds (sometimes I substitute flaxseeds)
  • 1/2 stalk celery


In a blender, put all of the ingredients and blend until smooth. If you would prefer it thinner, add some more tea. Sip this delicious and relax-enhancing smooth about 60-90 minutes before bedtime.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep..

Nightly Nightcap

Found on Craig Hitchens Therapies


  • 1 Banana
  • 1 Date
  • 1 Fig
  • 12 Cashews


Top off to your blending devices fill line with coconut water and/or almond milk (or alternatives) and blend thoroughly and serve.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep..

Healthy Sleep Smoothie

Found on Restonic


  • 1 banana
  • Handful of kale
  • 1 kiwi fruit
  • ½ avocado
  • 400ml milk
  • 1tbsp honey


Place ingredients into a blender, fill to the max water line, and blend until a smooth consistency is achieved.

10 smoothie remedies for insomnia-10 super smoothies that promote peaceful sleep..

Eat Right, Sleep Tight Smoothie

Found on Healthy Food Style


  • 2 peaches
  • 1 banana
  • 2 tbsp. grounded almonds
  • 1/2 almond milk or 1/2 cup water
  • fresh mint leaves


Combine the ingredients together in a blender and blend for a while till you get this creamy and tasty smoothie.


If you would like our FREE smoothie E book report then simply click on the download image below

Remedies for insomnia

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There are some more other great reading articles on smoothies if you would like to take a look: READ MORE HERE..

And another one for you right here: READ MORE…


Well there you have some well tasty healthy smoothies to try out, and take them about an hour or so before retiring to bed, Also I used to watch TV before I went to bed but I found that just wakes me back up, so no TV in the bedroom for me anymore and you know it really works..

If you have any recipes you would like to share then get in touch and lets help each other out.

Why not sign up and get some interesting things into your inbox, I will never share your details and respect them like I do my own. Have a great day all the best Stuart.

Stuart kelly, Body In Harmony Products

Body In Harmony Products


Nighttime smoothie for weight loss-How to Make a Smoothie for Sleep!

Nighttime smoothie for weight loss-How to Make a Smoothie for Sleep!

Nighttime smoothie for weight loss

A lot of people are starting to drink smoothies because they’ve heard about their benefits online or from friends. The word is spreading fast that these amazing drinks not only taste great but also do wonders for our energy levels, our immune systems, our bones, our muscle and pretty much every other aspect of human health you can think of!

But what is less common is for people to be truly scientific in their formulation of their smoothies. Smoothies are good for you, yes, but it goes well beyond that. The way in which smoothies are good for you depend entirely on what you put in them and that means you can devise a smoothie with a specific goal once you know what all the ingredients do!This one is said to lose weight while you sleep !!

Nighttime smoothie for weight loss-How to Make a Smoothie for Sleep, Here is one for you to try

  • 1 lemon
  • 1 cucumber
  • 1 tablespoon of grated ginger
  • 1 tablespoon of aloe vera juice
  • A bunch of either cilantro or parsley
  • ½ glass of water

Simply add the ingredients together, blend them and drink a glass of the juice before bedtime.

How does this Work..

By drinking just one glass of this juice before bed, you will be greatly reducing your fat levels – particularly your belly fat. If you drink it ever night, and after waking up you do some cardio exercises for about 30 minutes you should start to notice results in just a few days.

Nighttime smoothie for weight loss-How to Make a Smoothie for Sleep,also on the other side of the coin sleep is a must for our body so have a look at the list of produce below

To demonstrate this, here are a few ingredients that all have one particular benefit – they greatly enhance your sleep. You can combine a few of these with some other ingredients to make a generally healthy smoothie that will also boost your sleep!


Cherries are fantastic for enhancing sleep because they provide us with a natural source of melatonin. For those who don’t remember their high school biology, melatonin is the ‘sleep hormone’ that we produce in the brain when we’re ready for bed. The more of this you have, the sleepier you get and the deeper you sleep. Melatonin is what you get in a lot of the most powerful sleeping medications but by getting it from cherries, you can get it much more cheaply and without any of the unwanted side effects (like dependence!).


Milk is a great choice for your bed-time smoothie because it can make your sleep more restorative. That’s because milk contains healthy cholesterol and your body can use that to make testosterone. This is especially important for men because it helps with the formation of muscle – but for everyone it can be very helpful in healing. A lot of us also associate milk with bedtime from our youth and thus it can be very soothing.


Health and fitness guru Seth Rogen recommended honey for sleep based on his own observations and this trick quickly took the web by storm. The theory is that honey is a great choice because we need energy while we sleep, or else we wake up with low blood sugar and a headache to go along with it. Honey provides both fructose and sucrose – two sugars that are fast and slow acting. This means that you’ll get energy right at the start of your sleep and also later on when you’re deeper into it. Try adding a little honey to your milk smoothie and see!


Finally, strawberries are a good source of vitamin C and any source of vitamin C can greatly enhance your sleep. That’s because vitamin C is known to increase serotonin and your body converts serotonin into melatonin. Serotonin itself also happens to be good for your mood, meaning you can feel rested and de-stressed before you doze off!

Nighttime smoothie for weight loss-How to Make a Smoothie for Sleep, Without a doubt smoothie are a great way to lose weight and get healthy, But it also requires determination on your part to exercise as well.

There is some more great reading on the smoothie sensation READ MORE HERE

If you struggle to get to sleep at night here are some smoothies that may be able to help you : READ MORE HERE

If you want our FREE smoothie giveaway report simply click the link below.

Nighttime smoothie for weight loss

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Benefits of smoothies for weight loss and a healthier you

Benefits of smoothies for weight loss

Benefits of smoothies for weight loss and a healthier you, Start to drink a smoothie a day and before you know it, You will be a new YOU. Learn the secret ..

Benefits of smoothies for weight loss

A protein shake is a drink that you can use daily to help you build bigger muscle mass, And in turn will improve your health and help also to lose weight. The idea is that you’re providing yourself with a convenient way to escalate your protein intake, which is useful because protein is what the body uses to make muscle, make neurotransmitters and also repair wounds.

But not all protein shakes are made equal and if you’re going to get the best benefits from it, you need to choose it wisely. Read on and we’ll look at how you can go about getting the very most from your protein shake – by choosing the very best form of protein and then turning it into a delicious smoothie! Benefits of smoothies for weight loss and a healthier you, Get started TODAY.

There are different Types of Protein

  • Whey Proteins. Whey protein. …
  • Egg Protein. Egg protein. …
  • Milk Proteins (Calcium Casseinate/Micellar Casein) Milk. …
  • Beef Proteins. …
  • Soy Proteins. …
  • Weight Gainers. …
  • Meal Replacement Powders (MRPs) …
  • Protein Powders.

As you can see from the above, when you buy a protein shake, you’ll have a ton of different options to choose from, they are just a few to name!! The benefits of smoothies for weight loss and of course a much more new you, With a different outlook on life once you start to see and feel the benefits that a smoothie made the right way can have on YOU. Why not get our FREE EBook report right here and start to learn the best way of how to make nutritious Healthy drinks for YOU and the whole FAMILY.

Unless you are a vegan, the best option for your protein by far is whey protein. That’s because whey, which is a by-product of the cheese making process, is completely natural and healthy with the ability to be absorbed very easily into the body. Whey is more bioavailable when compared to soy or casein and cheaper when compared to egg!! Benefits of smoothies for weight loss and a healthier you are better described in our FREE EBook report that you can download here

The only exclusion to this rule is that casein may be more advantageous when choosing a shake to have before bed. That’s because casein absorbs more slowly, providing a steady release of its amino acids that the body can use to build muscle throughout the night.

You’ll also find that protein shakes come in a variety of mixtures. They come in all manner of flavours and with a ton of different added ingredients like creatine., However with our smoothie making EBook that will show you how the benefits of smoothies for weight loss and a healthier you can be achieved without the gym thing.

For our purposes, the best thing to do is to find a protein shake is that pure whey with nothing extra. This will cost a lot less (and you can source things like creatine cheaply if you want to add them) but it will also mean you aren’t getting heaps of carbs, sugars and fats added to your drink – so you’ll be building more muscle and less fat!

And we’re then going to add it all to a nice smoothie!! So the benefits of smoothies for weight loss and a healthier you will start to help get that body back into shape. If you would like to get started TODAY, We have got a FREE SMOOTHIE REPORT that you will get you on the right track for success..

Making Your Smoothie

A plain whey is not a very tasty drink but the good news is that you can soon make amends of that by adding it to a smoothie and including your own flavours in the form of bananas, strawberries and various other ingredients. The key here is to think about the flavour but also the health benefits that you want to get from your smoothie.

The benefits of smoothies for weight loss and a healthier you are further explained in our FREE EBook report that is here for you to get today.

Add whole milk to improve absorption and testosterone production for example. Add strawberries for vitamin C and antioxidants, or add avocado for more healthy fats and a dose of extra protein. All this will go down much more smoothly, provide a ton of extra health benefits and also be cheaper and more delicious. Go with the basic stuff and make your own mix, it’s the only way to really make the most of your shake!


We have put some other great smoothie reading here for you to have a read if you suffer with insomnia READ MORE HERE

Well I hope you have found this really helpful and as I have said throughout this article, we have put together a FREE EBook that explains in greater detail the benefits of smoothies for weight loss and a healthier you, You can get it by clicking on the download button below

Free giveaway reportdown load here

If you would like to share any information please feel free to do so, And why not register with us and get some great articles delivered into your inbox.

I will never share your information and respect it like I would my own.

Have a great day

Food additives to avoid-Hidden ingredients in food labels

Food additives to avoid-Hidden ingredients in food labels

Food additives to avoid

There are so many hidden ingredients in food labels that will shock you, “I know I was”,

I have just started to educate myself on reading food labels and even better still I have put an app on my smartphone that scans the barcode and tells me the news, “Avoid it like the plague or it’s OK” well that sounds a easier way for me to explain how it works lol

The importance of reading food labels is vital to your health to be honest, I never paid the slightest bit of notice to the hidden ingredients in food labels, But if you don’t read them like I “never” used to., you are going to get some shocks with the list I have put out below for you, and what problems they can have on our health.

Whether we’re looking at the macro and micro nutrient breakdowns or inquisitive about ingredients, it’s important to be a well-informed shopper. You will often find that even foods that seem to have suitable macronutrients are made with some unclear ingredients. Whether you stick to the principle of “if you can’t pronounce it, don’t eat it” or not, examining what exactly makes up the foods you are eating isn’t a bad idea, Hence they are food additives to avoid.

There are basic “no-no” ingredients that media has covered across their outlets and imprinted into our brains- high fructose corn syrup, soybean oil, etc. But there are a ton of other ingredients that most of us can neither spell nor pronounce lurking in our foods- even the healthy ones! Here are a few of these to look out for next time you find yourself reading an ingredient list maybe this will help you identify those food additives to avoid.


  1. Artificial Sweeteners

Aspartame, (E951) more commonly known as NutraSweet and surprisingly enough it is found in foods labelled “diet” or “sugar-free”. Aspartame is thought to be carcinogenic (A carcinogen is any substance, radionuclide, or radiation that is an agent directly involved in causing cancer.)

And accounts for more reports of harmful reactions than all other foods and food additives combined. Aspartame should not be on your Christmas card list, it is a bad one. Aspartame is a neurotoxin Known to erode intelligence and affect short-term memory, And possibly may lead to a wider assortment of ailments including brain tumour, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson’s, Alzheimer’s, fibromyalgia, and chronic fatigue, emotional complaints like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatine, it has not been meticulously tested and has been linked to kidney tumours.

This no no can be found in diet or sugar-free drinks such as some of the following, diet coke, coke zero, desserts, sugar-free gum, drink mixes, baking goods, table top sweeteners, cereal, fresh breath mints, pudding, ice tea, chewable vitamins, and toothpaste. As you can see from this first part on food additives to avoid they are in many common everyday items many of us consume without realising.

  1. High Fructose Corn Syrup

High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS piles on the pounds quicker than any other ingredient, and it increases your LDL (“Cholesterol is carried in the blood attached to proteins called lipoproteins. There are two main forms, LDL (low density lipoprotein) and HDL (high density lipoprotein).LDL cholesterol is often referred to as “bad cholesterol” because too much is unhealthy.”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Found in most processed foods, bread, sweets, flavoured yogurts, salad dressings, canned vegetables, and cereals.

Not looking good so far is it for these Food additives to avoid

  1. Monosodium Glutamate (MSG / E621)

MSG is an amino acid used as a flavour enhancer in soups, salad dressings, chips, and a lot of restaurant foods. MSG is known as an excitotoxin, a element which overexcites cells to the point of damage or death. Analyses show that consistent ingesting of MSG might have adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. Also MSG disturbs the neurological pathways of the brain and switches off the “my stomach is full” role which explains the effects of gaining weight.

It is found in Chinese food and a variety of snacks such as: Crisps, Biscuits, seasonings, a very famous Soup company’s products, frozen dinners and lunch meats.

But despite the evidence many companies continue to us these Food additives to avoid.

  1. Trans Fat

Trans fat is used to prolong the shelf life of foodstuffs and is amongst the most dangerous substances that we as human beings can consume. It is found in deep-fried fast foods and particular processed foods made with margarine or partly hydrogenated vegetable oils, Trans fats are produced by a process called hydrogenation. Many studies display that trans-fat increase LDL cholesterol levels while decreasing HDL cholesterol, Thus it increases the risk of heart attacks, heart disease, and strokes, and promotes increased inflammation, diabetes, and other health complications. Oils and fat are now prohibited on the Danish market if they comprise Trans fatty acids exceeding 2 per cent, a move that effectively bans partially hydrogenated oils.

Found in margarine, Biscuits and crackers, baked goods, fast foods.

What’s going on here with these Food additives to avoid, they are everywhere

  1. Common Food Dyes

Investigations show that artificial colourings which are found in pop, fruit juices, and salad dressings, may influence behavioural problems in children and lead to a significant decrease in IQ. Animal studies have connected some food colourings to cancer. Keep a look out for these ones below:

Blue #1 and Blue #2 (E133)

Forbidden in Norway, Finland, and France. May cause chromosomal damage.

Found in Sweets, cereal, soft drinks, sports drinks and pet foods.

Red dye # 3 (also Red #40 – a more current dye) (E124)

This was banned in 1990 after 8 years of deliberation from use in many foods and cosmetics. This dye remains to be on the market until stores run out! Despite it has been proven to cause thyroid cancer and chromosomal damage in research laboratory animals, furthermore it may also interfere with brain-nerve transmission.

Found in fruit cocktail, maraschino cherries, cherry pie mix, ice cream, sweets, bakery products and more!

Yellow #6 (E110) and Yellow Tartrazine (E102)

Again this is banned in Norway and Sweden. Surges the number of kidney and adrenal gland tumours in research laboratory animals, and might even cause chromosomal harm.

Found in American cheese, macaroni and cheese, sweets and carbonated beverages, lemonade and many other products, I hope you are starting to see why I thought I should raise awareness about food additives to avoid!

  1. Sodium Sulfite (E221)

This preservative is used in wine-making and other processed foods. Apparently the FDA say roughly 1 in 100 people is susceptible to sulfites in food. The majority of these persons are asthmatic, proposing a link between asthma and sulfites. Persons who are sulfite susceptible may suffer with headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway completely, leading to cardiac arrest.

These are food additives to avoid. Mainly found in wine and dried fruit.

  1. Sodium Nitrate/Sodium Nitrite

Sodium nitrate (or sodium nitrite) is used as a preservative, colouring, and flavouring in bacon, ham, hot dogs, lunch meats, corned beef, smoked fish and other processed meats. This component, which sounds innocent, is essentially highly carcinogenic once it gets into the human digestive system. There, it forms a variation of nitrosamine compounds that go in the bloodstream and will cause immeasurable problems with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is extensively viewed as a toxic component, and the USDA essentially tried to ban this additive around “40 years ago” but was prevented by food producers who protested they had no substitute for preserving packed meat goods. So by now you may well be asking why the industry still uses it. The answer is as simple as this: this element just happens to turn meats bright red. Its design is to make things look brighter and it makes older meats appear fresh and vibrant.

This nasty one can be found in hotdogs, bacon, ham, lunch meat, cured meats, corned beef, smoked fish or any other type of processed meat. I know just like you by now are getting a little concerned just how wide spread these food additives to avoid are in so many innocent looking everday things we eat and unknowingly give to our children too.

  1. BHA And BHT (E320)

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are preservatives that are found in cereals, chewing gum, potato chips, and vegetable oils. This everyday preservative keeps foods from changing colour, changing the flavour or becoming rotten. Research shows it affects the neurological system of the brain, adjusts behaviour and has a possibility to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.

This can be found in ,crisps, gum, cereal, frozen sausages, enriched rice, lard, shortening, sweets.

  1. Sulfur Dioxide (E220)

Sulfur additives are toxic and in America the Federal Drugs Administration have forbidden their use on raw fruit and vegetables. Undesirable reactions include bronchial difficulties predominantly in those prone to asthma, hypotension, tingling sensations or anaphylactic shock. It likewise annihilates vitamins B1 and E. And it is not recommended for ingesting by children. The International Labour Organization says it is best to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.

Found in beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.

  1. Potassium Bromate

This is used as an additive to increase bulk in certain white flour, bread, and rolls, potassium bromate is recognised to cause cancer in animals. Small quantities in bread can make problems for humans.

This is found in bread.

Well I hope I have not worried you too much, But Like I have been saying throughout this about these food additives to avoid, they just seem to be part of everyday life but if you shop with your eyes open you can avoid lots of these nasty things.

The one diet that many people are saying is the best is the Paleo diet for better health

If you have anything to add then please get in touch and if you would like more great information like this then why not register your interest with me.

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Cutting out processed foods for weight loss

Cutting out processed foods for weight loss

Cutting out processed foods for weight loss

Here are some easy ways for cutting out processed foods for weight loss-reduce processed food by a doing few simple steps and is processed food bad really , Well apparently not all of it is, Some are beneficial to us as you will read in this article.

They say too much of a good thing can be bad- at least that’s what some people believe. We’re living in an age now where food is so incredibly available that we find ourselves sneering under our breath if we’re in a fast food line for more than a few moments. The speed and convenience is great at times- particularly for busy moms and people on the trot from one job one to another. But too much of this has influenced to a worldwide increase of obesity, which is growing worse with time.

The reason I put this article on cutting out processed foods for weight loss was because I have been reading about different diet plans and I came across the paleo diet plan for weight loss and some foods that will actually help you get more healthy and lose weight

The meaning of what signifies processed food can vary slightly, but it usually refers to foods that are packaged in boxes, cans or bags. … In addition to going through many complex processing steps, processed foods often contain additives, artificial flavourings and other chemical ingredients.

Learning to eat healthy while living in a world of processed foods isn’t difficult. While combo meals (what a deal!) and tempting advertising can occasionally make healthy eating feel impossible,

Well as mad as it sounds, it’s not. It just takes a bit of thought and doing a little planning ahead of time and emphasis of better choices. So what are some things you can do to eat healthy amongst a world of processed foods

Steam, Bake or Broil- If you take a food item in its rawest form, it has the possibility to stay healthy. But the way you prepare it can be is what makes the difference. Stay away from food that is fried or cooked in a batter. This applies to vegetables too, not just meats.

Get it on the Side- If you request a salad or a dish that comes with a sauce, ask for it to be served on the side. That way, you can regulate how much you eat, or if you even really like the taste enough to consume the calories.

Ask the waiter or waitress if you can make changes to the menu – If your dish comes with a side of fries, ask if you can get a baked potato instead. Restaurants are often very enthusiastic to make substitutions.

Here are some easy ways for cutting out processed foods for weight loss-reduce processed food by a doing few simple steps is processed food bad as you can see as we go through maybe not, Here is a list of some common everyday ones.

Examples of common processed foods include:
  • breakfast cereals.
  • cheese.
  • tinned vegetables.
  • bread.
  • savoury snacks, such as crisps.
  • meat products, such as bacon.
  • “convenience foods”, such as microwave meals or ready meals.
  • drinks, such as milk or soft drinks.

Cutting out processed foods for weight loss and how to reduce processed food that we have in our  diet on a daily basis,are all processed food bad for us to eat, well not really according to some health officials

Six Processed foods that are actually good for you

  • Natural probiotic yogurt: The process of turning milk into yogurt, using live bacterial cultures, is a form of food processing that yogurt can attribute to its health properties
  • Canned salmon:This has the same nutritional value as fresh salmon, and is just as rich in omega-3 fatty acids
  • Tins of beans:These store cupboard staples are not only cheap, but highly nutritious, providing a fantastic source of protein, fibre and B vitamins.
  • Tomato puree:A study in The American Journal of Clinical Nutrition found that the bright red pigment in tomatoes (lycopene) is more bioavailable to the body (in other words, the body can absorb and use it more efficiently) in the form of tomato paste rather than fresh tomatoes
  • Frozen spinach:There is a common misconception that frozen produce is nutritionally inferior to fresh. In fact, frozen vegetables tend to be harvested at their peak, and immediately frozen to retain their nutrients and taste. Fresh produce, on the other hand, loses some of its nutrient value when travelling,
  • Peanut butter:If you keep a jar of this in the cupboard, you always have the basis of a nutritious snack. Peanut butter has a good combination of protein and fibre.


Planning ahead- Choose a day or days of the week and allocate them as food preparation days. Use these days to make several days’ worth of healthy foods to bring with you to work, school, or wherever. That way, when lunch time comes around, you won’t be tempted with a McDonalds run.

Ask for less- If you’re ordering a sandwich, for example, which comes with barbeque sauce, ask that the waiter or waitress to go easy on the sauce. Just by doing this small thing, you will save small amounts of calories in each food item you order.

Reduce the toppings- When ordering fast-food, stick to menu items that have the least amount of non-vegetable toppings. Try to pass on the calorie-heavy condiments and instead ask for extra vegetables. More filling, less calories.

Be a Kid Again- Order off the kids menu. The serving sizes are smaller and oftentimes, the side “dish” is a fruit or vegetable, instead of a French fry or the like.

In the perfect world, we wouldn’t find ourselves in a line of cars at a fast-food restaurant or dragging the family out to a local diner for Tuesday night dinner. Love it or hate it, processed foods are a large part of our society, but that doesn’t mean we have to be food hermits. There is a way to make processed foods more health-friendly by making small, conscious choices each time you find yourself speaking into that talking black box.

I have got a free article here for you if you want to start lose weight and get healthier, Just click the link below click the

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Healthy foods to eat on the paleo diet

Healthy foods to eat on the paleo diet

Healthy foods to eat on the paleo diet

Eat a healthy diet here, Everything you need and want to know about the paleo diet is here FREE for you to use, Have a browse through and I hope that it helps you to have a better insight into this popular diet and live life well..

If you are just getting started with this new way of eating it can seem very confusing trying to figure out what foods you “can” and “cannot” or “should” and “should not” be eating. Even more so, it can be bewildering if you don’t comprehend the motives why certain foods are good for you to eat and while others are best just in moderation. The Paleo diet is no different there. There are many foods that are believed Paleo-friendly but that are also the basic “meat” of the eating lifestyle (no pun intended). Here are a list of some of those Healthy Foods to Eat on the Paleo Diet and just why they are important to have in your daily diet.


  • Salmon- Full of Omega 3’s, protein, iron, zinc niacin, Vitamins B6 & B12. These properties help fight inflammation, contain antioxidants, supply a healthy source of protein and help keep your heart healthy.
  • Lean Beef- Lean cuts of beef pack a protein punch without a high amount of saturated fats. There are 29 cuts of lean beef to choose from.
  • Chicken- Versatile and healthy, chicken fulfills your protein needs while giving you a variety of ways to cook and prepare it. Opt for boneless, skinless chicken. Provides for over 20% of recommended daily intake for selenium and potassium.
  • Turkey- Contains protein, Vitamin C and iron. A great source of protein that can be bought either ground, sliced or as an entire breast.


  • Beets- In a class all their own, beets contain betalains, a phytonutrient that has anti-inflammatory, antioxidant and detoxification properties. Possible anti-cancer benefits have also been linked to beets.
  • Kale- Extremely high in Vitamins A, K & C. Packed with antioxidants (carotenoids and flavonoids) and lutein, which helps the blood flow smoother throughout the body.
  • Spinach- As with most veggies, low calorie content means you can eat a large quantity. Contains magnesium, Vitamin C and folate, just to name a few. Can possibly reduce your risk of cataracts and macular degeneration.


  • Eggs- Believe it or not, eggs are a great source of both protein and fat (Omega 3’s included!). They contain all 9 of the essential amino acids and contribute to your daily calcium intake.
  • Avocado- Full of potassium and healthy fats, avocado consumption has been linked to lower chances of contracting metabolic syndrome and possibly increasing HDL- the good cholesterol.
  • Almonds- Portable and filling, almonds are a great on-the-go snack and contain a good amount of calcium, magnesium, fiber and protein. Because Paleo diets don’t incorporate dairy, this is a great way to get your calcium intake up.

From the list above there may be a few alien foods that maybe you would not consider to eat on a daily basis however none of the healthy foods to eat on the paleo diet are much different varieties than that of any healthy person, regardless of diet, would eat on a consistent basis. It’s essential to make sure you are eating a sufficient amount of vitamins and minerals, particularly if you are cutting things out of your “usual” diet as you changeover to Paleo. Above all, remember to make healthy choices because they make sense to you, not because they fall into a specific diet or fad.

Well I hope you liked my take on the Healthy foods to eat on the paleo diet, If you would like great reading like this sent direct into your inbox then why not register with us and I promise you that your information will NEVER be shared with any other third parties, I value your privacy as I would my own.

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Healthy foods to eat on the paleo diet


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Which works better Paleo or Agrarian diet

Which works better Paleo or Agrarian diet

Which works better Paleo or Agrarian diet

There are lots of diets around and I have put various ones up to let you make up your own minds Which works better Paleo or Agrarian diet and perhaps you have your own experience with either one and would like to share your thoughts to help others.

While there is a definition of what a Paleo diet is, what can be consumed, like so many things, is subject to interpretation.

There are many variations of the ‘Paleo’  that exist and each have their loyal fan club. Those who choose to live a pure or strict Paleo lifestyle are truly making a conscious and positive health choice.
Not to take anything away from these people or diminishing their choice in any way, many who are researching Paleo dietary benefits may find this regime too restrictive or difficult for their chosen lifestyle.
For most people it may be impractical for their food choices to be based solely on what our Paleolithic ancestors ate.
Hard-core Paleo adherents believe that there is a big difference between a true Paleo diet and an ‘optimized’ modern diet, with its more lenient guidelines.
Others believe that the absence of a certain food in the Paleolithic era does not necessarily mean that foods such as cheese and other dairy products is unhealthy for the modern person.

Which works better Paleo or Agrarian diet, Well we think this is a individual choice, But technically however, once these food groups are added to a traditional Paleo regime it becomes an Agrarian diet.
The Agrarian (farming) diet occurred later in human development as farming and herding practices were introduced.
Although the Agrarian diet is considered by most experts to be vastly superior health-wise to the modern Western diet, many people do have health issues with these non-Paleo foods.
Agrarian foods such as dairy and grain-based foods cause many problems for a very large number of people, and many more are certainly undiagnosed. These problems are often caused by intolerance or allergic reaction. Excess consumption of these food types can also be the cause of unwanted weight gain.

Which works better Paleo or Agrarian diet because humans have developed in different countries, on different continents, with different sources of foods and different eating habits which can all lead to a tremendous individual variation.
For example, one society may have raised animals and had a strong dairy culture. Their descendants may be able to eat and even thrive with a high inclusion of dairy products in their diet.
Others may have ancestors who did not, and they may suffer symptoms of lactose intolerance at lower consumption levels. This is why we are no longer surprised when we see that some people can clearly tolerate dairy products while others cannot.
Some people feel better on a low-carb diet while others perform better when they eat more carbs.
For those who have autoimmune diseases some foods such as nightshades, eggs and dairy may exacerbate their symptoms while some people can load up on these foods without any problems at all.
Due to our genetic inter-mingling, it is rarely obvious to most what their particular gene set has set them up for diet-wise.
We will all make our own dietary choices based on others’ experience and suggestion, but we have to make adjustments to suit ourselves and our family based on our particular needs and possible intolerances.
The beauty of the Paleo diet is that in its purest and simplest form relatively few would be affected by intolerance issues to Paleo food. ‘Relatively few’ does not mean none – there are those allergic to shellfish and even specific vegetables, but these are far less than those affected by following many other dietary disciplines.
So when we decide, as individuals or families, to make a positive dietary change, we have many choices. A first big choice is whether to start strictly Paleo, then selectively add more choices and moving towards or into an Agrarian diet, or whether to start Agrarian and subtract items that may still be causing problems.
In their strictest forms, these diets differ in their allowed inclusions, while many followers happily exist in a blended overlap of the two. They share similarities and their differences are sometimes a matter of degree.
Both seek to strongly avoid highly processed foods and foods based on refined sugars.
If you are addicted to a modern diet and are suffering the health consequences of it, exploring the benefits of either or both of these diets will be a very positive life choice.

Now you have read my findings on which works better Paleo or Agrarian diet is definitely an individual person thing, And may not be for you at all, But there are so many diets out there and I have to be honest I just stick to this very simple thing:

“If you are taking in more calories than your body is burning then you are going to put weight on”,

Maybe I am wrong as I  always say I am no professional but this works for me and as done for years, Along with regular exercise and eating a healthy varied diet of meat-Fish-Vegetables-Fruit.

Here are some more healthy diets for you to look at if you are interested:





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Zone diet plan review-Does the zone diet work

Zone diet plan review-Does the zone diet work

Zone diet plan review

Zone diet plan review-Does the zone diet work, You may ask, Well we did find some positive things that may well help you lose weight using this method.. There are many people who swear by this diet hence we did a Zone diet plan review

There are lots of celebrities who have tried the zone diet “supposedly”, Big names like the following ones, Sandra Bullock, Demi Moore, Sarah Jessica Parker and Jennifer Aniston might all be big in Hollywood, but their celeb prominence isn’t the only thing they have in common. All these stars allege to have followed the Zone Diet to help them get – and keep – their famed statistics. But just what does ‘Being in the Zone’ encompass and more significantly, is it a healthy way to shift those pounds? …

They say ‘Enter the Zone’ and you will lose weight forever, accomplish peak physical performance, boost mental efficiency and slow down the signs of ageing. That’s what Barry Sears, the creator of The Zone Diet, tells us!, Carry on reading our zone diet plan review and see what you think about it !

In the 90’s the zone diet was the vogue thing to be into with many celebs all saying they were fans of the plan. Before anyone knew it, a staggering amount of people were ensuing the zone and the diet had become a everyday name. But as time goes by others claim their diet is the best, such as the Atkins and many more, however the zone Diet endures to continue a accepted choice for some, As you see this diet as been around for many years so to write a zone diet plan review 20 years later on this particular weight loss program asking does the zone diet plan work.

What’s the theory behind the zone diet?

The Zone Diet plan review highlights on how this strategy works on the theory that surplus insulin, a hormone that helps influence our blood sugar levels, makes us fat and keeps us fat. By carefully regulating our blood sugar levels and consequently keeping our levels of insulin in a tight ‘zone’, the body burns fat more powerfully so that we lose weight.

To control blood sugar levels and subsequently insulin levels, you need to get the seamless balance of carbohydrates, proteins and fats in every meal. Attaining this ideal balance successfully means keeping to a low-carbohydrate, high-protein diet that includes sensible amounts of fat. And if that sounds familiar, you’d be right! In fact, the Zone Diet is not too dissimilar to many of the other low-carb, high-protein diets that are currently in fashion, either in terms of the theory or the foods you can and can’t eat.

The Zone diet plan review reveals What does the Zone Diet involve?

If the concept sounds straightforward, the reality is far more complex. First of all, you will need lots of patience, and the desire to learn more about ‘zoning’, either by looking at the Zone website or some reading on the author Barry Sears.

The concept is that to reach ‘The Zone’, each meal and snack must deliver 40 percent of calories from carbohydrate, 30 per cent from protein and 30 per cent from fat. This is what some Zone fans call the 40:30:30 ratio.

To aid with this, ‘Zone Food Blocks’ have been formed, where each ‘block’ comprises a regulated amount of carbohydrate, protein or fat. To lose weight, a specified number of blocks are given for each meal and snack.

The amount of Zone Food Blocks you have to have each day is gauged according to your weight, height and waist and hip size. Usually, the larger that you are, the more blocks you are allowed. Here is an example: a woman who weighs 10st, is 5ft 2in, has a 28in waist and 37in hips should have 12 blocks a day (four for breakfast, three each for lunch and dinner, one for an afternoon snack and one for an evening snack). However, a larger woman who weighs 12st, is 5ft 10in, has a 30in waist and 40in hips needs 14 blocks (four for each main meal and one each as an afternoon snack and an evening snack).

With help from the Zone’s website, Zone Perfect, calculating the daily number of blocks you ought to have – and how they should be divided during the day – is the easy bit. Making meals and snacks that have the correct number of Zone Foods Blocks is the tricky bit! No revelations then that you really need a Zone Diet book to help you put meals together. But if this all seems a task you can get pre made meals on the internet, However they come at a price.

This sounds like hard work! Is there an easier way to follow it?

Even though the architect of the diet is quite unwavering that for best results you should certainly stick to counting Food Blocks, it’s still conceivable to keep to the basic values of the diet without going through this complex process.

The Zone diet comprises cutting out most carbohydrates such as breakfast cereals, rice, potatoes, pasta, noodles, bread, bagels, croissants, muffins, crisps, pastries, pies, chocolate, sweets, sugar and preserves, as these have the highest influence on blood sugar levels and consequently insulin levels. Most fruit and vegetables, though, are allowed. Low-fat protein-rich foods such as skinless chicken, turkey and fish should be eaten with every meal. Meanwhile, eating fewer foods that contain saturates and choosing foods that are rich in monounsaturates is recommended,

Here is a quick explanation of Monounsaturated fatty acids (abbreviated MUFAs) are unique fats found in a wide variety of foods. Many plant oils consist of 20-50% MUFAs, including sunflower, corn, soybean, peanut, palm, sesame, and cottonseed oil. Canola oil is especially high in MUFAs at 62%, and olive oil is even higher at 75%. Animal foods also contain MUFAs, including butter (30%), chicken fat (47%), and lard (47%). Among the vegetables, avocados are also unusual in their high-MUFA content (59%).

To make the Zone Diet stress-free to follow, the author advises separating your plate into three equal sized segments and then filling one piece with low-fat protein such as chicken – making sure it’s no larger or thicker than the palm of your hand – and the other two sections with vegetables and fruit. Combining a little olive oil, avocado or a few nuts will help to increase the consumption of monounsaturates!

How much weight can I expect to lose?

Supporters of the Zone Diet allege you can lose at least 5lb in the first two weeks, resulting in a further 1-1.5lb every week after this.

What are the experts saying ?

Accomplishing a 40:30:30 percentage is surely a change from current healthy eating guidelines, which recommend 50 percent of our calories should come from carbohydrate, 15 percent from protein and 35 percent from fat. While most nutrition professionals have the same opinion with the advice to eat less fat, particularly saturates, and to fill up on fruit and veg, most stay unconvinced about the theory that weight loss is due to regulating insulin levels. They still consider that eating fewer carbohydrate-rich foods results in a calorie deficit any weight loss that happens is down to taking in fewer calories than the body uses up.

If followed correctly, the diet offers around 1,000 to 1,300 calories a day, this is achieved mainly by cutting out most high-calorie sugary and starchy foods – and substituting them with low-calorie vegetables and fruit. Perhaps this example will help you understand a little better: exchange a large Danish pastry, comprising about 650 calories, for a 50-calorie apple and you’ll save a astounding 600 calories. If you were to do this daily for a week and you should expect to lose more than 1lb in a week!

Are there any pros?

The Zone Diet normally has less dietary limitations than countless other low-carb plans and advises eating more fruit and vegetables. It also advises that you really cut down on the junk foods or low-nutrient carbs such as crisps, cakes, biscuits and chocolate. Consuming smaller amounts of fatty foods – and exchanging foods that are high in saturates for others comprising of monounsaturates –If you think about this is sensible, heart healthy advice.

And what are the cons?

Regrettably, the Zone Diet is very complex and will take up a lot of your time if you’re going to follow it correctly. You’ll need to purchase a Zone diet book a set of scales and other kitchen items such as spoons, It also advises removing some very nourishing foods, which are not only a good source of carbohydrate but are also packed with fibre and important vitamins and minerals. For example, wholegrain cereals are packed with fibre, B vitamins and iron, while cheese is an excellent source of calcium and zinc. It can also be really expensive if you decide to splash out on pre-packaged Zone products! As for eating out – if you’re counting Food Blocks, you might as well forget it.


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