#and it's HEALTHY for me to eat. i'd get protein veggie nutrients fiber. and all the other food groups that i definitely know

[saltedsolenoid]

that spaghetti was so fucking good what if i made more.

[lifeofafemaledriver]

Thank you Ruby for making this!!!!

If you’re trying to lose weight, you wanna eat more for less calories and macros. You want filling foods and way more veggies because they are full of fiber and nutrients that you need.

“☕️☕️☕️☕️HOOOOOOOOLD UP RIGHT THERE

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OKAY so the absurdity of the amazing fat burning accelerator of the fat infused coffee…. Where at least, 1-2 tablespoons of butter in your coffee +~240 calories of coconut oil is apparently the magic pill for fatloss…. Probably sold with some guru bible, monkey program, clown-jizz products of their “ketones” “special label MCT oil” “special fat-offee beans” whatever the hell… because it is claimed to accelerate fat burning – keep you energized… maximise focus… whatever. Coffee itself is naturally metabolism boosting from the caffeine while being naturally keto and low carb friendly as it is zero calorie. Coffee will only not burn fat when you add a ton of creamer and sugar.

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🧀🥑Okay – butter and whatever else you end up putting into your coffee isn’t inherently bad for you.. in moderation and ACCOUNTED FOR IN YOUR FAT MACROS… yes you can have it. (calories count in keto, no you aren’t a unicorn). You have to keep track of how much you are eating until you learn macros, calories, what is in what you are eating etc. Then after awhile you can then not track and eyeball because you will know how much you are taking in each day. You'd be surprised how much you actually eat

-🧀🥑Which takes us to the AshyBines 28day keto - said to help you lose 5-8kg in 28 days. With the Vegan Keto there is NO breakfast, just 2 meals… and THIS GAWD-AWFUL THING. Like comeon. If I got served that on a plate as one of the only 3 things I can have in a day…… I mean this is a TEMPLATE that is meant to reeel people in so I would hate to see the actual food people are eating on it …) this type of diet is very restricting and can actually cause eating disorders or even food intolerance. Initially you'll feel good but can quickly become low energy and lethargic.

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🧀🥑Avocado… butter…. Coconut oil… they aren’t superfood. Calorically dense and anything but filling, it should not make up a major portion of your diet. And I am sorry but I do not call that a meal at all.

A snack? With 2 meals and no breakfast??? This is not healthy long term. Sure you can lose weight fast but you won't sustain it.

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☕️And here is the issue at hand. 240 calories of butter + 240 calories of MCT oil puts your morning cup of coffee at 400 calories, all of which are coming from fat……. Least thermic effective of the macros….

Soooo if you are trying to lose fat… and you are a small female… and you are on say 1400-1600 calories a day…. that 1 cup of “coffee” makes up 25% of your intake. And I don't know about you but I want to save my fat calories for later in the day to keep me from munching when I get home from work.

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☕️GURRRRRRRRRL - I don't know about you but if I was trying to drop fat I would want to eat as much as I can with as little calories as possible to hit my calorie and protein targets….and if I needed a way to stay full …. I'd choose a big ass salad with protein (& FACTOR IN YOUR BELOVED avocado into that…) over butter coffee, fat coffee, avo-coffee… track everything and be honest and consistent.

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EVERY. SINGLE. TIME!!

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But your program does also say fruits are a NO GO soooooo… yep so nutritious 😉

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☕️This is what I ramble on about in my podcast… THIS INDUSTRY with all the marketing is SO FULL OF EXTREMES and black and whites. I mean. Come on!!! Okay its more marketable to have some magic claimed potion.

But I just… sldrghsldkskldfjghlskg ARGHHHHHH.

POINT OF THIS

Don’t get fooled by the hype out there.

.

[easydietsx568-blog]

Flat Belly Fix: 10 Things I Wish I'd Known Earlier

As a dietitian, the three most typical concerns which smokers ask me about diet plan and cigarette smoking, are: (1) Can a diet make up for health damage caused by Flat Belly Fix Bonus smoking cigarettes? (2) What should I eat if I smoke? (3) If I quit, what type of diet plan is best to avoid weight gain?

( 1) CAN A DIET PLAN COMPENSATE FOR SMOKING?

No diet plan or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850 chemicals in tobacco smoke-- much of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your danger of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to struggle with unexpected heart death. Smoking is likewise the leading cause of lung cancer.

Therefore prior to we even start to analyze a suitable type of diet for cigarette smokers, my overriding recommendations is: give up smoking today!

( 2) WHAT SHOULD I EAT IF I SMOKE?

For anybody who smokes, day-to-day diet plan nutrition is vital. The damage doneto the body's cardiovascular and breathing functions requires a consistent requirement for additional nutrients. Even if you smoke 5 cigarettes a day, you have actually increased nutritional needs due to your increased threat of hypertension, atherosclerosis, emphysema and many cancers. As stated, a healthy diet plan will not prevent these health conditions, but it might postpone their advancement.

INCREASED REQUIREMENT FOR ANTIOXIDANTS

Tobacco smoke causes increased levels of free radicals-- cancer-causing representatives-- in the body and a corresponding requirement for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are likewise abundant in antioxidants.

HOW TO INCREASE YOUR ANTIOXIDANT CONSUMPTION

Utilize the following recommendations are a guide to minimum dietary requirements.

-- Eat 3-5 daily portions of deep green, dark red, orange of yellow veggies.

-- Eat 3-5 daily portions of red, yellow, orange or green fruits.

-- Switch from coffee to tea, preferably green tea.

-- Every day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).

[Keep in mind: a serving is approx 1 medium fruit, or 1/2 cup chopped] UNIQUE REQUIREMENT FOR HIGHER VITAMIN C

One cigarette is estimated to rob the body of 25mg of vitamin C. Therefore all cigarette smokers have actually a significantly increased requirement for this antioxidant-rich vitamin merely to keep minimum levels. In practice, this requirement can just be fulfilled by taking supplements. As a basic guide, I recommend you take 1 gram of vitamin C supplements each day. Pick a "timed-release" brand name that includes a minimum of 100mg bioflavonoids.

BEST DIETARY SOURCES OF VITAMIN C.

Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.

Fruit Juices, such as: cranberry, grapefruit, lemon, orange.

Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

PROTECTIVE CAROTENOIDS.

Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is discovered in green plants (eg. spinach), along with orange and yellow plants, such as carrots, sweet potato and melons. Medical trials indicate that when consumed in foods-- not supplements-- betacarotene minimizes certain precancerous signs.

[Caution: for factors which are still uncertain, beta-carotene supplements actually increase the danger of disease (eg. lung cancer). Hence your intake of beta-carotene should come specifically from food.] HOW TO BOOST YOUR INTAKE OF CAROTENOIDS.

Consume 4 day-to-day portions of deep green, yellow or red vegetables, consisting of: carrots, sweetcorn, pumpkin, spinach, sweet potato.

Consume 4oz tomatoes daily, either in sauce or sliced.

Eat 3 everyday servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.

PROTECTIVE BRASSICAS.

According to research evidence, cigarette smokers who consume more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are started by free radicals, it follows that brassicas may help to prevent other issues started by free extreme damage and accelerated by smoking cigarettes, such as: cataracts, emphysema, asthma and age areas.

Brassicas consist of: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.

GARLIC AND ONIONS.

Garlic is a good source of special antioxidants and includes anti-bacterial and anti-viral homes. Its anti-tumor properties are well documented. Onions, a member of the same veggie household, have comparable residential or commercial properties to garlic.

MORE DIETARY IDEAS FOR SMOKERS.

Minimize the total fat in your diet. At the same time, lessen your consumption of hydrogenated fat and trans-fatty acids. Consume routine portions of omega-3-rich oily fish (eg. salmon, mackerel, sardines).

Eat healthy carbohydrates. Prevent refined white flour carbohydrates, pick just entire grains such as, oats, wild rice, wholewheat pasta. In addition, select foods rich in soluble fiber (eg. apples, oat bran).

Consume healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Consist of percentages of lean red meat in your diet plan, along with regular portions of soy foods (eg. soybeans) and other vegetable protein.

Minimize sodium in your day-to-day diet plan. Examine food labels and choose low-sodium or sodium-free foods. Likewise avoid adding salt when cooking or eating.As a dietitian, the three most common concerns which smokers ask me about diet plan and cigarette smoking, are: (1) Can a diet compensate for health damage triggered by cigarette smoking? (2) What should I consume if I smoke? (3) If I quit, what kind of diet plan is best to avoid weight gain?

Decrease salt in your day-to-day diet. Inspect food labels and select low-sodium or sodium-free foods. Also prevent adding salt when cooking or consuming.

TAKE REGULAR CARDIO-AEROBIC EXERCISE.

No cigarette smokers diet-plan is complete without regular exercise. Working within your physical fitness capability, slowly increase the intensity and period of your exercises to about 30-45 minutes a day, on a lot of days. For finest results on lung capability and cardiovascular function, select aerobic workout such as: brisk walking, running, leaping rope, swimming and most sports.

( 3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?

Yes, if you take correct exercise and consume a healthy calorie-controlled diet, you are unlikely to put on weight. However, in my experience, some weight gain appears to be inescapable.

WHAT IS THE TYPICAL WEIGHT GAIN?

The majority of smokers gain weight instantly after they stop. Current proof recommends that the average weight gain for both males and females who stopped smoking cigarettes has to do with 6-8 pounds. The more you smoke, the higher the risk of weight gain when you stop. This weight gain is due to the decrease in metabolic rate and a boost in cravings experienced when you quit cigarette smoking. This weight boost is completely regular, and need just be a short term occasion.

SO WHAT SHOULD I EAT?

There is no single diet plan which will prevent weight gain when you quit smoking cigarettes. Your best option is to focus on healthy eating combined with regular energetic workout (within your fitness capability) and let Nature do the rest. As a general guide, follow these suggestions.

First, cut down on caffeine. Nicotine withdrawal makes us tense and worried. So it's important to prevent coffee and caffeine-rich soft drinks which might increase this nervous tension.

Second, increase your consumption of fresh vegetables and fruit. Studies show that an increased consumption of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for treats, add them to meals, consume them as starters and/or desserts. Consume them on cars and truck journeys rather of sugary foods or candy.

Third, consume little and frequently. Avoid the temptation to stick around over your meals. Get into the practice of eating smaller sized meals at more routine periods. Goal to eat something, no matter how small, every 2-3 hours. This assists to preserve a routine rate of calorie-burning.

4th, take steps for more information about nutrition and pick nutrient-dense foods whenever possible. (See above for info about antioxidants, and healthy fats, carbs and protein.).

WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?

Make workout a top priority in your daily schedule. Preferably join a gym or gym and get into shape. Research study evidence demonstrates a clear link between workout and weight control after you stop smoking cigarettes. Choose both cardio-aerobic and strength-training exercises, as both play an important function in raising metabolic rate.

Also, ensure you get enough sleep. Research evidence reveals that lack of sleep might result in weight gain, in addition to an increased craving for cigarettes and food.