Acceptance-Based Behavioral Treatment (ABT) – The Mindfulness Diet – Lose More Weight And Keep It Off Longer

There are hundreds of purported ways to lose weight, and the list will only get bigger the longer we live. However, a new modality of treatment- known as Acceptance-Based behavioral Therapy (ABT) seeks to address weight loss by incorporating mindfulness into the attempt.

Yes, this new modality of treatment has a lot to do with your mindset when attempting to lose weight and has proven itself quite effective in studies.

Can your mind really offer the ultimate weapon in controlling your weight? Read on and decide for yourself.

Also Known As The Mindfulness Diet

Mindfulness can be a powerful tool when incorporated into any facet of this. Weight loss isn’t any different. A study conducted in 2016 focused on making goal based choices and incorporating mindfulness when choosing foods to eat.

The key goal of the researchers was to prove that this model of treatment is superior to regular behavioral therapy for weight loss and they were right.

On average, persons who followed the new Acceptance-Based Therapy lost 13 pounds during their first year, compared to others who followed regular behavioral therapy that lost between 5and 8 pounds over the same period.

The biggest difference with acceptance-based behavioral treatment? Accepting. Accepting the fact that temptations and pitfalls will occur, but finding suitable ways to deal with it and recover.

What Specifically Does ABT Focus On?

Acceptance based therapy’s key goal was helping identify and remedy situations that pave the way for poor eating and bad habits. At the core of the plan is:

  • Attaching A Major Goal To The Weight Loss- many plans already do this, but sometimes the magnitude of your motivation is what makes it effective or not. For example, ABT could focus on getting healthier so that you can see your grandkid’s wedding, as opposed to just fitting in a dress you’ve wanted to for a long As you can guess, the wedding is a much stronger motivator than a silly dress.
  • Make Notes Of Situations That Cause Junk Food Eating- if you notice that anytime you stay up after midnight you end up eating too many snacks, or when an exam rolls around, you can take necessary steps to remedy the situations. For example, rarely stay up after midnight, and spread you exam studying for longer periods so you do not cramp all that work into a few short days.
  • Treat Deprivation With A Reward- for example, instead of curling up into a ball and going to sleep when the sugar rush hits you, reward yourself with an apple. At its core, it is trying to retrain bad habits and reprogram reward mechanisms.
  • Stop Eating When You First Feel Satisfied- normally, before you reach the point of utter stomach suffocation, you get a little nudge that you’ve had enough to eat. In obese persons, however, this instinct is usually over-ridden until the point of utter satisfaction and discomfort is achieved. This needs to be retrained as well, you do not need to fill your stomach to capacity.
  • Make Eating A Meal An Experience- we get it- you are busy and have things to do. However, you need to make time for eating. Eating is not merely stuffing calories into your body in the least amount of time, but rather satisfying your brain. By taking the time to have all (or most) of your senses experience the food; let it roll over all areas of your tongue to experience new tastes, you develop a greater appreciation for your food. This is the basic tenet of mindfulness and could pave the way for great things to come.

Conclusion

ABT holds great promise and is bound to spread and become accepted by many quarters of the medical field. The mind truly is a powerful tool, one which you can train to do bidding in your real best interest.

6 Key Diet Hacks For Weight Loss

Knowing how to stay full and healthy when dieting can be difficult. Many people struggle when looking to reduce their weight, with constant hunger. If you are one of those people then you may be looking at ways to trick your mind into feeling fuller longer.

6 Key Diet Hacks For Weight Loss

There are several different diet hacks that you need to know in order to achieve successful healthy weight loss. These diet hacks range from intermittent fasting all the way to stay hydrated. The top six diet hacks are laid out below.

Intermittent Fasting

One of the newest and most popular diving techniques is intermittent fasting. During this dieting protocol, you don’t have to count calories or carbohydrates; you simply limit the time frame that you are allowed to eat. Many people fast between 16 and 20 hours every day.

Intermittent fasting is very popular with people who follow Ketogenic and Paleo styles of eating. According to Life Hack, intermittent fasting helps you lose weight because your body is forced to use its fat stores for energy. When you burn calories that way instead of from food you are helping, your body learn how to metabolize your fat stores.

Fasting also optimizes hormones that are key to metabolizing fat. When you fast affect two important hormones human growth hormone and you regulate insulin. Both of these hormones are responsible for weight gain and weight loss.

Sleep in Your Workout Clothes

Getting out of bed in the morning to work out can be dreadful. The Daily Star recommends that you make it easier by sleeping in your workout clothing. You’re more likely to exercise in the morning if you sleep in your workout clothing. While it may take some getting used to this is a great way to make sure you’re motivated enough to work out.

Have Friends with Self Control

This may seem like a silly one, but often people who we hang out with the most influence our behavior. Self-control can be influential when trying to change your eating habits. The Huffington Post notes that if you’re trying to lose a few pounds and going out to eat with friends who binge on fries and sweets you’re more likely to eat junk. However, if you’re with a friend that has self-control with regard to their eating habits, you’re less likely to overeat.

Cook at Home

It really is all about control. When you cook at home you know exactly what goes into your food and also how it is prepared. You can also control your portions. Berkeley Wellness notes that cooking from recipes at home will allow you to control your portion consumption as well as ingredients. People who eat at home are more likely to eat whole foods than processed foods.

Ditch Long Cardio Workouts

Men’s Fitness magazine is quick to point to research that shows lifting heavy weights and interval training are far more effective for weight loss than long bouts of cardio. If you’re looking to shed the pounds introduce heavyweights and high-intensity interval training to your workout. You’ll end up working out for less time while still dropping pounds.

Drink More Water

While experts interviewed by Women’s Health magazine couldn’t say that drinking water was the cause of weight loss, they did say people who drank water had more success with weight loss. Why? The answer is because often people confuse thirst with hunger. They’re reaching for snacks when they should be reaching for water.

Typically drinking half of your body weight in ounces of water each day is a good plan, so if you weight 200 pounds, drink 100 ounces of water daily. If you’re not consuming half your body weight in ounces per day of water chances are when you’re hungry you’re actually thirsty.

Now you have the top six hacks to help you stay full and lose more weight. Drinking water cooking at home and even sleeping in your workout close can help you lose weight.

 

 

 

 

 

 

Healthy Alternatives To French Fries

What is it about French fries that have us hooked? Without a doubt, French fries are delicious. However, that magical deliciousness comes at a steep cost- pound for pound (or serving) French fries are taking a chunk out of our health unmatched by other foods.Healthy Alternatives To French Fries

But Why? Here’s a quick overview:

  • French Fries Are Made Of White Potatoes – Well, the thing is white potatoes are notorious anti-nutrients. What that means, in a nutshell, is that they prevent absorption of nutrients from beneficial foods into your blood, thus reducing the nourishment you get from a meal.
  • They Are Carbs And Fat– fat has been cast into an unfairly negative spotlight over the years, but it is largely due to the taint campaign undertaken by carbohydrates, especially simple carbs. In the human body, fats are not “easily” stored, except when there is an abundance of carbs in the blood at the same time, resulting in an insulin spike. Insulin, doing his job, shuttles as many nutrients as it can into cells, either fat, liver or muscle cells. The result? Enhanced storage of fat, much more than would occur in the absence of insulin.
  • They Are Loaded With Preservatives– nothing lasts that long (in a freezer or otherwise) without the use of preservatives. Preservatives do play a role in our agricultural system, but the kind of French fries we typically consume are bulk variety- fast food chain kind. Those made from fresh potatoes are a little better, though still not acceptable enough for justification.

There are literally tons more reasons why French fries should not be consumed by people with an interest in their health. However, part of changing includes finding alternatives to take its place.

Consider these healthy alternatives and be hooked!

Very Low Carb Options

Parmesan Coated Zucchini Fries

If you’ve ever had Poutine, then you’ll love these! These are prepared in a much healthier fashion than French fries, as opposed to deep frying your coat in a layer of egg batter and parmesan, pop in the oven for about 20 minutes, then sprinkle with a little salt and black pepper upon coming out. The taste of these will blow your mind unlike any other, and can quickly end your withdrawal from French fries

Kale Chips

While not exactly French Fry-esque, they do fit the bill for an excellent alternative to the unhealthy morsel, which acts as a sort of side dish or appetizer to your main meal and also makes a great snack and potato chips alternative.

Crispy Green Beans

These are prepared the same as the Kale chips, but using green beans instead. Bake until crispy and you have a very low carb French fry alternative.

Cut kale leaves in small “chip” size pieces, toss in a bowl with a little bit of olive oil, add spices, salt, and pepper, then bake for a few minutes until crispy. Indulge, and enjoy without the guilt!

Carrot Fries

Loaded with anti-oxidants and vitamins, carrot fries make perfect snacks for movie night. To prepare, slice the carrot into thin strips, sprinkle with olive oil, salt, and pepper, then bake for about 25 minutes.

Not So Low Carb Options

Avocado Fries

The first time I had these it blew my mind. Different from the traditional “hard” crunchy nature of fries, these are made by compacting avocado meat into coated (with panko breadcrumbs and eggs) batters, then frying in oil until crispy.

The result?

A taste bud teasing combo that is crispy on the outside and creamy on the inside. Not to mention that it is loaded with healthy fat!

Sweet Potato Fries

We saved this one for last, just for those of you that actually tried something else but still didn’t quite hit the spot. Enter the sweet potato fries! These are prepared identically to classic French fries, except two things

  • You can bake them instead of deep frying since they keep their structure much better than white potatoes (and makes them much healthier)
  • They are more nutritious than white potatoes, which suck and block nutrients from other foods. These are becoming popular in food establishment, which is trying to keep up with the demands for healthier alternatives.

Conclusion

These alternatives are enough to keep you satisfied for months (hopefully longer) and finally break your addiction to the sinful French fry.

Most of the options are also low-carb, perfect for when trying to lose weight. They are virtually preservative free, as you will buy the raw foods and make them yourself, opposed to buying mass-produced bulk fries in a bag.

Your health will thank you for it, with many years added to your life!

The Ketogenic Diet Versus Low Fat Diet Plans

Much has been said over the years about the ketogenic diet and with celebrities like Megan Fox, Mick Jagger, and Adriana Lima being fond proponents of the diet, it remains very popular.

The Ketogenic Diet Versus Low Fat Diet Plans

What is the real difference between a ketogenic diet and a low-fat diet plans? While many may swear about reducing fat intake, studies show low carb plans are actually more effective for both weight loss and reducing high cholesterol.

Ketogenic Diet

There are several low carbohydrate diets, but the ketogenic diet generally limits your carb intake to 20 to 50 grams a day. The ketogenic diet requires you to enter the stage of ketosis, and that generally does not occur unless you are consuming about 20 grams of carbohydrates per day.

A sample menu plan when you’re on a ketogenic diet looks like this:

Breakfast: bacon or sausage, eggs, and coffee with cream and stevia
Snack: 1 ounce of cheese with cucumbers or celery.

Lunch: Tuna salad or egg salad wrapped in lettuce or lettuce wrapped burger
Snack: ½ avocado or 10 olives or flaxseed crackers with salsa.

Dinner: Cajun chicken with a side of vegetables cooked in butter or steak with vegetables in butter or salad with olive oil and vinegar or grilled salmon with a side of spiral cut zucchini pasta with sauce.

Snacks between meals can also include string cheese, a cup of chicken broth, 6 almonds or peanuts, turkey lettuce wraps, hard-boiled eggs, smaller portions of leftover meals, 1 tablespoon of cream and much more.

Low Fat Versus Low Carb

Feeling Satisfied and Avoiding Hunger

The ketogenic diet typically is much more about choices instead of deprivation because you are able to eat a wide variety of real, whole, and delicious food with lots of satisfying meats, chicken, seafood, cheese, non-starchy vegetables, and healthy fats.

It is easier to follow than a low-fat diet because low carb eating regulates the appetite and naturally satisfies you so you eat less, without suffering and starvation. This is because eliminating carbs also eliminates erratic blood sugar spikes that cause out of control cravings and hunger.

Long-Term Sustainability

One of the most important considerations in the actual success that any diet plan has or will have is its sustainability over the long term, and the overall success measure of any weight loss plan is the individual’s ability to keep the weight off for the long term.

In regards to the above, low carb wins over low fat because when individuals are satisfied and not white-knuckling their way through the day, the probability of long-term success increases exponentially, this is one of the reasons that low carb is a lifestyle and not just a temporary diet.

What The Studies Show

A study by the Duke University Medical Center in Durham, North Carolina set out to compare the effects of a low-fat diet versus a ketogenic diet program.

What they discovered over their 24 weeks that not only did the low carbohydrate diet retain more of the participants than the low-fat group did, but they also lost more weight, and had a bigger decrease in triglyceride levels.

A low-fat diet is generally a temporary diet, one that you cannot sustain because there are too many temptations to give in to; the ketogenic diet does not restrict you to the same level so it is easier to maintain on a long-term basis.
That means the weight you lose stays lost and is the reason that low carb is a lifestyle and not just another fad diet.

More Studies Support Low Carb Diets Over Low-Fat Diets

Since 2002, more than 20 randomized controlled trials have been published in respected, peer-reviewed journals that demonstrate the fact that low carb diets are more effective for weight loss and completely safe without a single adverse effect, this cannot be said about many of the fad diets.

Several studies, including Volek et al, Foster GD, et al, Keogh et al, Westman et al, and Gardner et al have shown low carb eating to lead to more weight loss, and especially visceral fat (belly fat), and to improve HDL cholesterol, insulin levels, blood sugar levels, and blood pressure as compared to low fat plans.

The above studies and others support the fact that low carb wins over low fat in weight loss and reducing risks for heart disease. Of course, you should always ask your doctor before starting any diet plan.

5 Energizing Low Carb Breakfasts Ideas

5 Energizing Low Carb Breakfasts Ideas

Low Carb Breakfasts Ideas

By now, it has been pounded into your head more times than you’d like to remember; breakfast is the most important meal of the day. Yet, many people skip this meal altogether, for reasons that range from “no time,” to “can’t stomach food” to “I don’t like breakfast.”

However, regardless of the best lame excuse you can muster, there are reasons too many to mention why you NEED to have breakfast, and there is an endless number of options for you to consider.

Just in case you don’t know why breakfast is so important, here’s a quick refresher:

– A Healthy Breakfast Revs Up Your Metabolism- Think skipping meals will have you looking like a Greek god/goddess? Nope, research has shown that people who miss meals end up slowing their own metabolism, hindering long-term calorie burn, and hence weight loss. Consume a meal loaded with proteins, healthy fats, vitamins, minerals and fiber to kick your gears into motion!

– You’re Less Likely To Snack On Trash- bowl of cereal? More like bowl of TRASH. Breakfast cereals are notoriously fake on nutritional value and offer no real incentive for your body to feel satisfied. Chances are, if you eat cereal for breakfast, you will be having the munchies by 9 AM.

– You Become A More Productive Citizen- be it in school, or work, the benefits of a solid breakfast are unmistakable. You are sharp as a blade, extremely efficient in work tasks, and do not procrastinate! Your teacher or boss is likely to notice!

By now you may be thinking that it’s about right to go load up on bread and pancakes at breaky. Not at all; in fact, diets high in refined, starchy and simple sugars are actually the worst in regulating your energy levels and keep you working at peak performance.

Instead, Consider These Amazing Low Carb Breakfasts Ideas To Keep You On The Go:

Wheat Free Pancakes

Good news for you, you can still have that pancake, but this time it is 10 times healthier. Typical wheat free pancakes are made of almond flour, which is extremely low in sugar and carbs, but a decent source of proteins. The natural flavor of almonds means that your pancake will still taste excellent even without added sugar. You can serve with a few berries on top, but keep in mind that berries are reasonably high in sugar content.

Muffins

These are not your typical muffins, in fact, these are even more delicious! These muffins are made with cheese (mainly cheddar) and broccoli, along with eggs and veggies of your choice. They’re easy and fast to prepare, so you can even make them in the evening before bed, and have breakfast waiting for you when you get up! What you get is a muffin high in protein, fiber, vitamins and minerals and very low in carbs- just what you need to get up and go.

Baked Eggs And Bacon With Wilted Spinach

If your stomach is a bottomless pit, this will suit you just fine! This breakfast meal is healthy, and very filling. To make, just line a baking pan with spinach, followed by bacon, then top with eggs, veggies of your choice and two tablespoons of grated cheese and pop in the oven for about 20 minutes.

Trust me, you won’t be very hungry for snacks today!

Frittatas Made Of Tomato

This will be likely one of the tastiest frittatas you can make, and also one of the healthiest. Eggs, a bit of bacon, and cheese are filled into a tomato center and baked for about 15 minutes. The result? A breakfast meal rich in protein, lycopene, and many vitamins and minerals.

Smoked Bacon Wrapped Asparagus

If you’re not a major fan of baking, then you can whip up the old grill for a quickie. These bacon wrapped asparagus stalks make for a tasty breakfast and are extremely convenient and easy to carry around. This opens your eyes to a whole other world of delicious recipes that are awesomely healthy and low carb!