The 500 Calorie Diet - Diets For Quick Weight Loss

Paleo Diet To Lose Weight :

Engaging in diets for quick weight loss can be very dangerous. But, if you don't mind taking risks with your health, the 500 calorie diet might be right for you. Keep in mind, that even when considering diets for quick weight loss, the 500 calorie diet is a very extreme form of dieting. Even so, it tends to be extremely popular.

The 500 Calorie Diet - Diets For Quick Weight Loss

The reason for the popularity, obviously, is that you will lose weight quickly. Low-calorie diets abound among people who are looking for quick weight loss. But even among those low-calorie diets, 500 calories per day is at the low end of the spectrum.

First, for a definition...For a diet to be considered low calorie, the arbitrary cutoff point is 1200 calories per day. Anything below that is considered to be a low-calorie diet. Clearly the whole idea of a low-calorie diet is to lose weight quickly, but again - it can be quite dangerous so it should always be thoroughly planned with a nutritionist or your family doctor.

It's well known that the best way to lose weight is to burn more calories than you eat. You can do this by burning more, or by eating less. Your body needs a certain number of calories just to exist. If you're not eating enough, the theory is that your energy needs will be taken from the fat calories in your body.

The problem is, our body is very smart. It won't just keep burning the same number of calories and taking the excess from fat. Your body doesn't know that you are on a diet. It will think you're starving. To help keep you alive, it will cut way back on the number of calories that uses. To do this it will slow down your metabolic rate and will start eating away at your muscle mass - to get it's needed calories.

Over a long-term, this is disastrous. Your muscles burn far more calories than your fat, so if you lose them, it not only has a bad effect on your body but it also affects your ability to keep weight off in the future. The 500 calorie diet, as one of the diets for quick weight loss - works... but only for a short term.

The negative effects can vary depending on your body type, height, activity level, overall health and gender. 500 calories per day may be sufficient for some people for a short while.

For the vast majority of us, especially if we are carrying extra weight, eating only 500 calories per day is literally starving our bodies. Most likely, you've been taking in 2000 to 5000 (or more) calories per day and suddenly dropping to 500 will immediately move your body into starvation mode. So, your metabolism slows way down in order to conserve energy.

Our bodies are quite adaptable. In a very short time you will learn to survive on 500 calories per day. (At least until you run out of calories to burn...then you'll go into a coma and die.)

Thankfully, the majority of us discontinue our dieting before that happens. As soon as your diet is over, and you go back to your old eating habits - like we all do - you will have a sudden gain in weight. Actually, you'll gain more weight than you would have, had you not ever gone on a diet to begin with. Diets for quick weight loss just don't work. Plus, since you have lost so much muscle mass, it makes it much harder to maintain your weight in the future.

The most effective method of determining a healthy, livable daily calorie level, is by using a BMR/AMR calculator. It will tell you how many calories are necessary to support your health and your lifestyle. Once you know how many calories you need to maintain your weight, then you can subtract 500 calories per day, and you have one of the ideal diets for quick weight loss success.

Obviously, the mass and body size of women is dramatically different than that of men. That means, they need a different number of calories to survive. While the average man may eat 1500 to 1600 calories per day, the average woman may eat only 1200 to 1300 calories per day. You must consult your physician before starting any diet, safety has to come first.

So, to wrap it up... in the realm of diets for quick weight loss, the 500 calorie per day diet is very popular. It will work to help you lose weight, but it can be very dangerous - And your weight loss is only temporary at best. You should never cut back that dramatically on your calories without the constant monitoring and supervision of a doctor.

To get your FREE copy of my "Fast Weight Loss Tips!" mini-course, and to learn more about the best ways to lose weight, check out my website right now.

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Paleo Diet for Athletes

Paleo Diet To Lose Weight :

Athletes looking for a way to maximize their training results may have heard of the Paleo Diet for Athletes. While misunderstanding abounds, the Paleo Diet is founded on the type of foods our hunter-gatherer ancestors lived on many thousands of years ago. With a few modern tweaks, the Paleo Diet for Athletes can provide a competitive edge, allowing for greater muscle build-up with decreased recovery times and thus increased performance. Scientific studies continue to demonstrate its safety and efficacy.

Paleo Diet for Athletes

Paleo Diet Philosophy

At its heart, the diet's philosophy is very simple: consume the types of foods that the human body evolved to consume. In the words of the diet's creator, "the optimal diet for the athlete is the same one that we as Homo sapiens have thrived on for nearly all of our existence on the planet - a Paleolithic, or Old Stone Age, diet, albeit one slightly modified to meet the unique demands of athletes". The Paleo Diet follows a low-carbohydrate, high-protein plan, but for athletes, it also takes into account the need for glycogen restoration after exercise. While similar to some other diets, "the greatest differences of what we propose here may be found in the timing of carbohydrate and protein ingestion, especially branched-chain amino acids; selecting foods based on glycemic load at certain times relative to training; the base-enhancing effects of our diet on blood and other body fluids; and periodization of diet in parallel with training". In this way, the diet is organized to best benefit training and cut down on recovery.

Athletes should be clear that this diet is very different from the traditional high-carbohydrate diets espoused by most trainers. In fact, athletes will need to forego most all carbohydrates since "grains, like dairy products and refined sugars, were not part of the native human diet". The diet is founded on consumption of "healthful fruits, veggies, lean meats, and seafood". Dietary strategies are intended to increase performance and for overall health; this is not a weight-loss diet, despite that followers do lose fat and gain muscle.

Paleo's Competitive Edge

The Paleo Diet for Athletes offers a competitive edge to those who follow it. The diet evolved through training needs thus maximizes athletic performance. Researchers "found this way of eating to be 'ergogenic,' a term exercise physiologists use to describe nutritional supplements that can enhance athletic performance". It "is high in animal protein, which is the richest source of the branched-chain amino acids - valine, leucine, and isoleucine...potent stimulants for building and repairing muscle". It provides the building blocks for muscle growth and repair, essential to any serious athlete.

It offers several other benefits. The diet "prevents muscle protein breakdown because it produces a net metabolic alkalosis." The foods commonly eaten by Americans are acidic. To neutralize an acidic diet, the body breaks down muscle tissue, obviously bad for athletes wanting to build up muscle stores. Since the Paleo diet is net-alkaline, the body has no need to break down muscle tissue. In addition, the diet also protects health. All the fruits and vegetables provide a rich array of vitamins, minerals, and phytochemicals, which promote immune-system function. Indeed, researchers have found that "the frequency and duration of colds, flu, and upper respiratory illnesses are reduced when athletes adopt the Paleo diet". Athletes build muscle faster, don't break it down, and bolster their immune systems at the same time - all good things for performance.

Diet Regimen

The key to the Paleo Diet regimen is its tailoring to the athlete's training schedule. In "recognition that consumption of starches and simple sugars was necessary and useful only during exercise and in the immediate postexercise period," it allows athletes to ingest certain carbohydrates only when it best suits them for training, in the pre- and post-exercise windows. At all other times, "eat as much lean meat, poultry, seafood, fresh fruit, and veggies as you like". Thus, the diet is high in protein, but because of the preference for lean proteins, saturated fat consumption is lower than some may expect. The Paleo Diet is not the high-fat Atkins diet; it preferences the "good" fats such as omega-3 fatty acids, which lower cholesterol and protect health.

Foods barred from the diet include "cereal grains, dairy products, high-glycemic fruits and vegetables, legumes, alcohol, salty foods, fatty meats, refined sugars, and nearly all processed foods". Instead, athletes eat low-glycemic fruits and vegetables, which provide the vitamins and minerals that are so helpful for those lost during exercise. But in recognition of depleted glycogen stores, "Immediately before, during, and after a workout or competition, certain non-Paleo foods should be eaten to promote a quick recovery".

Example Daily Menu - 2200 Calories

Breakfast:
Cantaloupe - 276g
Broiled Atlantic salmon - 333g

Lunch:
Walnut-Vegetable Salad
Romaine lettuce - 68g
Carrot - 61g
Cucumber - 78g
Tomatoes - 246g
Lemon juice dressing - 31g
Walnuts - 11g
Broiled lean pork loin - 86g

Dinner:
Veggie and avocado-almond salad
Mixed greens - 112g
Tomato - 123g
Avocado - 85g
Almonds - 45g
Red onion - 29g
Lemon juice dressing - 31g
Steamed broccoli - 468g
Lean beef sirloin tip roast - 235g

Dessert:
Strawberries - 130g

Snacks:
Orange - 66g
Carrot sticks - 81g
Celery sticks - 90g

Timing of Eating for Athletic Events

Eat at least two hours before exercise, consuming 200 to 300 calories per hour prior to the start of the event (so 400 to 600 calories if two hours before or 600 to 900 calories if three hours before). These should be low- to moderate-glycemic-index carbohydrates that are also low in fiber. If exercise lasts less than an hour, no carbohydrates are needed during the event. If lasting for more than an hour, athletes should consume high-glycemic-index carbohydrates during the event, in the form of sports drinks.

Within thirty minutes of completing a competitive event or long/intense exercise period, athletes need to consume both protein and carbohydrates in a 45:1 ratio. Commercial protein shakes are an easy choice, but homemade ones work just as well, so long as they're consumed within thirty minutes. For the post-exercise period, up to the amount of time spent exercising, athletes should continue to eat moderate- or high-glycemic-index carbohydrates along with protein, at a ratio of 45:1. During this time, athletes may eat non-Paleo foods like bread, pasta, or other glucose-rich foods. After this stage, athletes should return to eating according to the Paleo Diet - lean proteins and low-glycemic fruits and vegetables.

Paleo in the Long-term

The Paleo Diet has been helping athletes improve performance for more than ten years. It's heavily based on science and proven effective in the real world of athletics, yet many still balk at the notion of eating as our ancestors did. Studies of remote populations, of people who follow much the same diet as Paleo advocates, reveal some sobering information. For example, "despite diets rich in animal foods, these people have healthful blood cholesterol levels that leave the average Westerner in the dust". High blood pressure is rare, as is obesity. These populations don't have many diseases of the Western world. That current scientific data is confirmed by historical accounts written when Westerners came into contact with hunter-gatherer societies.

Recent medical studies bear out the effectiveness and safety of low-carbohydrate diets. Studies published in the New England Journal of Medicine have demonstrated that low-carbohydrate diets cause lower cholesterol, improved glycemic control, improved insulin sensitivity, improved triglyceride levels, as well as better weight loss when compared to other diets. These studies, conducted over years, also dispel the persistent myth that low-carbohydrate diets are deleterious to health. All of this data shows that the Paleo Diet for Athletes is the best way to bring diet in line with training goals to achieve optimal results.

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Getting a Paleo Meal Planner for Success

Paleo Diet To Lose Weight :

Indeed, a lot of people all over the world have tried to follow a diet regimen at least once in their life. Some also try to come up with a diet plan that they can realistically follow, thinking that it could be the best way to lose weight and get healthier. However, a number of those people have strayed away from their diet program. Instead of losing weight and having a healthier and stronger body, they ended up consuming even more than they are supposed to. If you are one of these people, then you might have probably asked yourself why you weren't able to complete the diet program. Following the Paleo diet also requires planning. With a Paleo meal planner, you can ensure that you have a great chance of being successful in this diet.

Getting a Paleo Meal Planner for Success

Planning is a vital part of any diet program. Basically, if you do not plan your diet, you will be distracted in one way or another. For instance, there may be times when you would need to attend an event or party where all the sinful foods and beverages are served. You do not have a choice but to eat some of these foods of course. If you have planned about it beforehand, you can set a schedule as to when you will go back to your diet program again. Moreover, during the party itself, you can plan the type of foods and beverages that you will get in a balanced way. If you choose to follow the Paleo diet, you might need a more careful planning. This is because the Paleo diet is known for how it limits the foods that you can consume. Thus, you would really need to plan your meals ahead to ensure that you can follow the diet properly. To do this easily, you would need an efficient Paleo meal planner.

With a Paleo meal planner, you can easily map out what you can - and want - to prepare for the following days or week. This can greatly help you stay on track and see what direction your diet is going to. Moreover, you will also spend less time worrying about what your next meal would be. You can follow the diet easily without stressing yourself.

Aside from a planner, you may also look for a Paleo cookbook that can help you in planning your Paleo meals. There might be other Paleo recipes that you do not know of yet. Without learning about different Paleo recipes, you might end up eating the same meal over and over again. This might lead you to quitting the diet thinking that it is already getting boring each day. Planning your Paleo diet will be so much easier with a Paleo cookbook.

It is also worth noting that the Paleo diet is a high-protein one. Protein-rich Paleo meals can keep your hunger at bay. Because of this, you will notice that you don't get hungry too easily. With a Paleo meal planner, you can also plan your snacks even when you are not at home.

The Paleo diet may seem like a pretty challenging one because of the limitation that it sets in the foods that you can consume. However, if you have a Paleo meal planner, following the diet will be easier and feasible.

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Current Popular Diets

Paleo Diet To Lose Weight :

As a world population, we are getting larger by the day. Every day you hear of passengers who have to pay double because they can't fit into just one airplane seat and you hear of people getting gastric bypass surgery to help them lose weight. With everyone getting fatter, it's no wonder why there are so many diets out there. There are so many, in fact, that most overweight people have tried at least one or more of them. When trying to lose weight, people will do anything to drop those pounds; including trying every diet available. The most popular one right now include the Atkins diet, the South Beach diet as well as the Paleo diet. Whether or not these work depends on the person, how consistent they are, as well as how their body responds to the diet they're currently attempting.

Current Popular Diets

The Atkins Diet

Dr. Robert Atkins created this one after reading about a similar diet in the Journal of the American Medical Association. Dr. Atkins first published a book, also called the Atkins Nutritional Approach in 1972. This diet is the one that's responsible for creating the 'low carb' craze. The company has had its troubles, with Dr. Atkins filing bankruptcy right before his death. Yet still today you can see foods, books and other products with the Atkins logo on it. While this diet has helped people lose weight, the weight tends to come back for most. It is also the subject of controversy where some claim the diet causes cardiovascular problems, kidney damage as well as a host of other ailments.

The South Beach Diet

This was created by Dr. Arthur Agatston, a cardiologist, and dietician Marie Almon. It was originally intended to prevent heart disease but soon gained popularity in the early 2000s as a way to drop pounds. It's mantra is simple: replace bad fats with good fats and bad carbs with good carbs. The diet comes in three stages, with each stage allowing the dieter to eat a variety of different foods. It is still extremely popular today, but people seem to gain the weight back; just like with the Atkins diet.

The Paleo Diet

The Paleo diet, or the Paleolithic diet, is also referred to as the Caveman diet or Warrior Diet. It's based on the idea that our bodies aren't meant to digest certain foods, more specifically those that came into being after about ten thousand years ago. The diet focuses on foods such as meat, fish, nuts and roots; the foods cavemen ate so very long ago. The diet eliminates dairy, grains, refined sugar, salt and more. People have also lost weight on this diet but some dieticians and anthropologists dismiss the diet and some call it a fad diet.

The bottom line is that there are many popular diets out there. The thing they all have in common is the controversy and naysayers surrounding them. However, as long as you're consistent and you're realistic with your goals, you can lose weight on any diet and keep it off. It all depends on you and how badly you want to be thin once more.

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An Extensive List Of Paleo Foods To Make Your Paleo Journey Easier

Paleo Diet To Lose Weight :

Do you sometimes sit back and think about the foods that cavemen lived on? I certainly do. Did you know that these foods that cavemen consumed years ago genetically determined what our bodies consider as nutritious today? We refer to this diet our ancestors survived on as the paleo diet. Meals in accordance with this diet are prepared with ingredients our ancestors consumed during the paleolithic period, and consequently our bodies have gotten used to consuming these foods because humans have already been eating it for 1.5 million years. This list includes paleo foods such as lean meat, fish and other seafood, fruits, leafy vegetables, root vegetables and nuts and seeds. If you notice, these foods are natural foods created by nature, not man made, processed foods.

An Extensive List Of Paleo Foods To Make Your Paleo Journey Easier

As you've already guessed, the foods we are told to stay away from while on the paleo diet are man made foods which were created by way of agriculture. Foods along the lines of grains, sugar, some crops, oils and butter like milk and cheese. We are told to stay away from these foods because agriculture was formulated around 10,000 years ago, and for this reason our body hasn't had a lot of time to get used to eating them. Think about it, why is that we always hear about people having stomach issues with dairy products? You see, dairy was not a key item in the caveman diet because animal domestication wasn't used yet. So items such as cheese and so forth weren't available during that time.

Below is a list of paleo foods that you are allowed to eat while following the diet. Keep in mind that having knowledge of these foods will reduce the time you have to spend learning and creating recipes.

Fruits: There exists no limitations on the amount of fruits you are allowed to consume the paleo diet. Fruits such as apples, blueberries, grapes, grapefruits, mangoes, oranges, watermelons, tangerines, banana, avocado, and basically any other fruits you could think of is acceptable to eat. However, for anybody who is attempting to lose weight on the paleo diet, it is advisable to limit the amount of fruits you consume daily as they naturally contain sugar.

Leafy vegetables: Vegetables work as your source of calories and vegetables. It is best to plan your intake based on the amount of energy you expend daily. If you have a very active lifestyle, be sure to consume more calories and carbohydrates so that your body will receive its required amount of energy. Such examples include spinach, lettuce, mustard greens, collard greens, dandelion and a lot more.

Root veggies: Your root vegetables are going to be foods like carrots, turnips, artichokes, beets, yams, taters etc. Many individuals get confused about the potatoes. Unfortunately, only sweet potatoes are allowed on the diet, not regular potatoes.

Meats: The type of meats you eat consume will be from plant-eating animals and lean meats. Other meats like hot dogs and sausages are to be avoided. Examples of paleo friendly meats are London broils, flank steak, top sirloin steak, pork, chicken breast, turkey breast, and any other game meat. It is wise to trim the fats off your meats. For poultry take off the skin and eat only the white meat.

Seafood: Examples of acceptable fish are bass, salmon, cod, tilapia, tuna, trout and practically all forms of seafood are permitted on your paleo diet.

Nuts and Seeds: These are likely going to be your snacks while on the caveman diet. These are great because they are delicious to snack on while also providing your body with healthy fats and oil. Examples include almonds, sunflower seeds, macadamia nuts, sesame seeds, cashers, pistachios, walnuts, pecans and a lot more.

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