How to Eat Out Low-Carb by Cathy Leman

It's easy to monitor what ends up on your plate and in your mouth when you're cooking at home. Dining out presents new challenges. Many restaurants, though, have begun to pay attention to diet trends and help customers eat more healthfully. You'll find some menu choices marked with special icons designating healthier choices. Just remember, what you want to do is include more healthy carbohydrates in your diet, not eliminate most carbohydrates.
A few tips for low-carb dining. Meat, poultry, and seafood do not contain carbohydrate-none whatsoever. The same goes for most types of cheeses. But even those cheeses that do have carbohydrate, such as feta, have very small amounts.
Keep cholesterol and saturated fat levels in check by ordering lean cuts of red meat, choosing poultry and fish more often, and limiting the amount of cheese. Dishes that are heavy in animal protein and smothered in cream sauce or cheese may be low in carbohydrate, but they're certainly not heart healthy.
Instead order dishes that have more vegetables-or order more vegetables as side dishes-since vegetables naturally contain very low amounts of carbohydrates. And don't shy away from fruit: The carbohydrates in fruit come with lots of nutrients. Whole-grain and bean-based dishes provide fiber, protein, and healthy carbs. And as always, keep portion sizes in check. When it comes to weight gain, it's how many calories you take in. If you consume more calories than you need, you will gain weight.
There certainly is a lot to consider when you're dining out. In this article, we'll tell you how to go to various types restaurants -- from American and Mediterranean to Asian and Italian -- and enjoy your meals while ensuring that you keep your carbs in order. We'll start with American food.
Low-Carb American FoodIf you're not a particularly adventurous eater or live in an area with few ethnic restaurant choices, good old American standbys probably make up the majority of your meals. Use these pointers to include the carbohydrates so crucial for energy and overall good health while maintaining the variety so critical to success and changing eating habits for the better.
Order red meat less often. You've heard this before but may not know why it's recommended. Red meat has the same amount of protein as poultry and fish, but (depending on the cut) it has much more saturated fat and cholesterol. Poultry and fish do have cholesterol, but in lower amounts. We make all the cholesterol we need in our livers, so try not to add excess cholesterol in your diet. Lower-fat cuts of beef include eye of the round, top round, round tip, top sirloin, bottom round, top loin, and tenderloin. It may be difficult to locate these cuts on restaurant menus, so if they're not available, order the smallest, leanest cut you can find (or poultry, fish, or seafood in its place), and concentrate on always serving the "skinny" cuts at home.
Have sauces and dressings served on the side. They add flavor and very few carbs but lots of calories and saturated fat. Use the "dip" method: Dip (not dunk!) your fork into the sauce or dressing before spearing a bite of food to get the full flavor of the sauce in smaller, less damaging doses.

©2006 Publications International, Ltd. Ordering dishes that contain a lot of vegetables is a key to healthy dining.

Double up on vegetables and salads. Instead of having protein as the center of your meal, push it to the side (unless of course it's vegetable-based protein such as soy or beans), and load up on green, yellow, orange, and red foods. Don't skimp on the veggies! They're naturally low carb, full of flavor and nutrients, and guaranteed to fill you up, not out. Vegetables don't have to be flavorless; just avoid drowning them in butter, cheese, or cream sauce. Look for (or ask for) vegetables that are roasted, sauted with herbs, prepared with olive oil, or prepared with garlic. If the dish you're ordering doesn't come with a vegetable you like, scan the menu for one you do. Ask the server to substitute a different veggie from another dish. Restaurants are usually more than happy to oblige.
Don't make bread "the meal before the meal." You don't have to forgo the bread basket, just don't overdo it. If you just can't stop at one piece, select the darkest, most hearty-looking piece in the basket and ask the waitstaff to remove the rest. Eat your piece of bread when you most enjoy it-on its own while waiting for your dinner, as an accompaniment to your salad, or with your main meal. Then savor every bite. As a rule, foccacia-type breads are higher in fat and calories. The plainer the item, the fewer calories, fat, sodium, and other additives there are.
Don't skip dessert. There's no reason to skip dessert, but there's also no reason to consume a piece of chocolate cake large enough to feed several people. You need a strategy. Remember the tips from earlier in this chapter about including fruit as dessert? Now's the time to use them. First, scan the menu for anything that's fruit-based-even if it's pie. You can always eat just the fruit and the bottom crust. Sorbet with fruit, a fruit crumble or crisp, or even an apple tart all contribute some nutrients. And they're all healthier than a bowl of chocolate mousse, which is primarily fat and sugar. Second tip: share!
If Asian food is your thing, the next section will be of particular interest.

Low Carb Isn't Necessarily Low-Cal Does eating low carb equal eating low calorie? In a word -- no! The low-carb foods that crowded supermarket shelves and highlighted on restaurant menus still have calories. Many people discovered during the '90s low-fat, no-fat craze that it's possible to eat fat-free cookies and still get fat! So it goes with low- and no-carb foods. A large chicken Caesar salad (without the croutons of course) is absolutely low carb, but it can still pack close to 1,000 calories. In today's sedentary world any extra calories, regardless of where they come from, can lead to weight gain. It also pays to read labels carefully: Look for the small print that can clarify misleading information related to portion size.

Avoid the diet and instead choose a diet to maintain a healthy and sustainable weight

You diet? In the local today's diet came to an understanding, to lose weight. The food and drinks that consume continues to diet and weight loss can (paleo diet, South Beach Diet, etc.), cause weight gain (Bodybuilding Diet, etc.) or weight (healthy eating).
While it may seem like it's all just semantics to play, this is the big difference between them. If you lose weight diet, you are probably making a mistake-most diet find ' Yo-Yo ' dieting forever syndrome, lose a few pounds, then they reset over and over again, often resulting in slowly increasing their total weight.
You start seriously most diets restrict calories and drink plenty of water. Severely limit their calorie intake works only for a very short period of time-usually your body slows down metabolism (the speed at which it consumes energy) accounts by the end of the first week in the lower supply. You may lose one or two pounds weight of true body, but most will increase absorption of water loss.
The body of a truly effective in their work, and water is the single most important part of your diet. Can people on approximately 30 days without food, but shut down system will be without water for 6-7 days. As a result your body retains water, based on supply and demand. If you regularly drink more water, your body does not see the need, so much to save so that it releases its water stores anymore. How to increase your water consumption during diet, your body is more fat more easily carry less water than burned.
And what happens when you have reached your goal weight and end your diet? Go back to your "normal" number of calories, but now your metabolism is slower, so you actually have more calories surplus than before you started dieting. If and as long as your metabolic rate will return to store the excess as body fat as insurance against the following deficit. And it's less the same with water-when you start to drink, your body will return to save more of them.
The Result? Has your weight in a short period of time before more than initial weight again went further and you are in weight loss diet. Not quite what you had hoped for, was it? This time the break to get the cycle and to maintain a healthy body.
Assess current eating and start if necessary, make any necessary changes. You will need 3 times a day, each with a mixture of fibrous carbohydrates, protein quality and some healthy fats in food. Replace white bread, whole grain bread, sandwiches, etc. really good breakfast-no sugar-laden cereals and salt Laden Instant Oatmeal or toast and coffee. Instead, go to Bacon and eggs, oatmeal, and eggs or grapefruit and protein shake, for example.
Dinner tuna, salmon or have a small percentage of lean red meat with a side of roasted or steamed vegetables or salad but skip the useless calories from fat dressings and opt for oil and vinegar or a drizzle of olive oil. Lunch should be fish, chicken or lean red meat and green vegetables or beans. Pour half of the plate to get the best results for a couple of vegetables.
If you want to have a snack in the afternoon or after dinner, choose fruit, weighing peanuts or walnuts. Keep in mind that while healthy, any calories is so limit how you afford. If you are one hour before going to bed is still hungry, treat yourself to a cup of cottage cheese. The cheese is high casein phospho proteins slowly digesting protein, which not only helps to curb hunger, but keeps the body burn more calories while you sleep your body digests it.
Check whether you are traveling in the direction of your goal weight loss your weight around once a week. It is always better as the first morning on the growth, which bring to test. Their weight ranges from a few pounds during the day, so it is best to test at the same time of day, and doing the first thing that helps to eliminate fluctuations in food.
If you progress, just keep doing what you're not making any changes to try and rush this process. Let you customize your body and continue to own preferred price. On the other hand if you still lose, try something to cut calories at each meal, either replace the additional protein a little portion of carbohydrate.
Once you have the goal weight, keep monitoring for another couple of weeks. When your body will drop more weight on your part before you level up easily. Now when you reach your weight you would like to stay, easy to maintain, because you are already more appropriate right to maintain weight-other changes are necessary, because now you live the lifestyle and a healthy diet food. And till the time strange slipping, you should increase your event, even go for a couple walks a day usually helps hide your thermal leaks!
D. Champigny is a certified personal trainer, editor, flirt with fitness website and magazine. You can more health, fitness, training and nutrition tips from him on his blog, over and over again in the form

If you haven't picked up a be guided by of my Truth about Six Pack Abs

book yet, do yourself a favor, and use the money you would have wasted on your next bottle of accessory pills or powder, and discover the program that will adjust you lean, healthy, and ripped for the rest of your life, not just the next 2 weeks!

I'll be back in touch soon with additional Lean-Body Secrets. I also have a couple fabulous lean-body recipes coming up over the next few weeks that I think you'll enjoy, so hang on

Fat Loss Idiots Diet Plan

You can now get a very quick burning fat diet plan that does not require you to go on a hunger strike. The fat loss 4 idiots is a loss weight diet program that comes with an automated calorie generator which will work out your daily menu without the hassles of manually calculating the numbers from nutrition charts and tables. This easy to use method to losing weight is by far the best priced and cheap. It is easily available online and is offered at an affordable cost.
Most people have tried to go on a diet with no success. Infact over 95% of people that have tried to lose weight with conventional diet programs have failed. The successful 5% are the people that know one simple but very crucial secret to effective weight loss.
This fat loss secret is so simple and yet the supplement and pills companies have gone to great lengths to convince you that losing is the next most difficult thing next to climbing Mt. Everest with a limp.
After learning this simple secret to losing pounds of fat, you will begin too understand why weight supplements and pills companies are getting away with murder and making a killing while they are at it. It is painfully easy that you will hit your head on the table for all the money that you spent on this and the other supplement, diet and pills. Heck, some people who I have recommended this program to swear they used to spend $200-$300 a month on supplements.
The secret to overweight cure is simple and goes by the name calorie shifting. Its not the low carb lifestyle diets or the no fat regimens, or the low calorie programs and definitely its not the magic weight loss pills or virtually living in a gym.
Calorie shifting simply means the act of varying calorie content in your foods, such that you are able to switch your metabolism on and off like a light switch. It is being able to harness the great potential of your body's metabolism rate to work for your and eventually burn all the fat in your thighs, legs, back, chest and love handles.
Metabolism is the process through which calories in food is burnt down to produce energy for use in our bodies. The process is controlled by a hormone produced in our brains. Since we do not have any conscious control of production of the hormone, the brain depends on the recent history of your menu to determine how much of the metabolic rate to produce.
In all cases, the brain produces just enough quantities of the hormone to break down calories found in the food only. It will not touch any fat cells in the body since the fat is seen as the body as storage for a rainy day. Or should I say a dry day.

If for example your normal daily diet contains 2500 calories, your metabolism rate is set to burn down just 2500 calories. If you are feeling overweight and go on an abrupt and strict low calorie diet and reduce it to 1000 calories a day, the system resets the metabolism rate again to just burn 1000 calories. Still, no fat cells are burned whatsoever.
This is what happens when you go on those low calorie, low cab, no fat diet plans. This way, it would take a miracle to shed a pound of fat.
Calorie shifting method employed by the fat loss 4 idiots fool proof calculator randomly varies the calorie content in the food. The result of this random variation of calories in your menu, is that the metabolism rate get confused and errant.
The brain will produce just about any amount of hormone which in turn sustains the metabolic rate to continue burning fat way after all the food in the stomach is used up. This will gradually reduce the fat cells in your body and as the sun rises in the East and sets West, you will start losing pounds upon pounds of fat.
It is always important to know that food is important to your body, it's never the enemy.
Read more details on the little fat loss secret diet plan by clicking on the link here: Click Here, Please

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Ways to Lose Weight Really Fast

Many ways to lose weight really fast. Walking is free and easy way to lose weight and it does not require any membership fee to give you one of the best exercises you can have. You can do it every day and there is no need for trainings and especial equipments. Walking ensures that you speed up the rate at which the body burns calories. Invest in small plates of food. Walking regularly is important for maintaining cardiovascular system. Dieters can get the best results if they experience the hormone HCG, take 500 calories per day and do regular activities.
Exercise also is an important piece but it only accounts for a fraction of weight loss. Exercise fatigue can also be caused by eating an inadequate diet. When you do exercise on a regular basis your body needs more nutrients and carbohydrates to feed and power the body. Exercise not only increases the calories burned in a day but also firms the muscles. Skin is attached to the muscles beneath by connective tissues so keeping the muscles firm can help keep the skin firm too. Exercise no less than 30 minutes a day, five days a week. That's the minimum amount recommended just to stay healthy.
The best time of exercise is from 9 o \'clock in the morning before and after sunset. Should choose moderate exercise forms, canter, swim, do exercise every day, such as setting-up exercise 1 hour. Exercise 45 to 60 minutes every day. While 30 minutes is enough to keep you healthy, you'll need about double that to lose weight rally fast. Exercises like cycling can be good for weight loss. Jumping rope is another good and fun exercise to lose weight fast.

Drinking more water also cause you to lose weight really fast as you feel full and therefore eat less. Drink H20 Before You Eat Drinking water before you eat will fill you up so you don't eat as much. Try to down 2 glasses of water 10 minutes before each meal.
Eating a variety of grains, especially whole grains, as well as a variety of fruits and vegetables daily is important. When choosing your diet, make sure it is low in saturated fats and cholesterol, also moderate in total fat. Eat a variety of fruits - fresh, frozen, canned, or dried - rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. Eating fried fast food (like french fries) or other high-fat foods like chocolate once in a while as a special treat is fine -- but try to split an order with a friend or order a small portion.
Eat your food slowly with each mouthful taking 30 seconds. Pause your eating half way through for 5 minutes. Eat a hundred calories and burn a hundred calories with exercise and it equals zero fat; pretty simple formula. No matter what fast weight lose diets you choose your body must consume more calories than you take in daily to lose weight. Eat breakfast combined with eggs and milk and you are on the way to lose weight really fast.

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HCG weight loss tips

It's been a while since I wrote anything about the HCG diet. When I first did the diet I had managed to lose over 40 lbs and have kept it off for over a year. I still currently run Healthy Solutions at my office to offer quick weight loss to help improve your health. But over the last year there has been more research and articles with changes to the diet. So I never would advise any of my patients to stray from the original Dr. Simeons Protocol, but I wanted to test this new research and see if there are any complications with doing any of it. So since I felt like I had a few more pounds to lose, I thought lets put them to a test.

Weight Gain
Funny thing is loading was a lot harder than and not as enjoyable as I anticipated. At first, I felt sick from having to eat a bunch of foods that my body was no longer used to and I would fill up faster than expected. I decided to start the diet on the new year like so many other people do for their New Years resolution. Well the first few days of loading did not go as well as planned. So I only increased 2 pounds for the loading phase.
Starting HCG Diet- Quick Weight loss again
Then I started the quick weight loss diet on Monday. My starting weight was 218.8 lbs. Today is Sunday and I weighed in at 207.4 pounds. Not a bad start for my first week. I did have 2 days this week where I had minimal to no weight loss. The first came on the second day of the diet where I only lost 0.4 lbs, but up to this point I hadn't changed any of the protocol, but I had lost 4 pounds that first day. So sometimes a big jump in weight loss will slow you a bit to allow your body to catch up. The second time was last night. However I did have a big change in the diet protocol. I had made a French Onion Soup for lunch and then a Beef soup for dinner. I had already had the French Onion Soup earlier in the week with no stall. I believe it had to do with either to soups or the beef soup. I believe it was the beef soup because of the spices I used. I used Season All which is allowed on the diet and contains salt, but I made the beef soup with an Organic beef broth which also has a lot of salt. So I think the lack of weight loss last night was from all the salt causing water retention.

Diet Changes
The main diet changes I made this week (please don't try this without doctor supervision and especially if it is the first time you are doing the diet. I have not completed my research and can not tell you if this will cause any stalling in your quick weight loss):
1. Made Kool-Aid using Stevia (No more than one glass a day)
2. Using Bell Pepper as a vegetable in some of my meals
3. Using Poblano Pepper as a vegetable in some of my meals
4. Mixed a tiny bit of Celery with a cup of Onion, in my French Onion Soup.
5. Had home-made Salsa with one meal.
6. Using Walden Farms Salad Dressing
These are some of the different things I have done this first week on the HCG diet that are not part of Dr. Simeons Original Protocol. As stated above, I only had two stalls this first week, with the second being from the change in protocol. As I go through this I will continue to update you on my progress and also share many of the recipes I use with everyone.

lose Fat Naturally without Supplements or Bogus Fat silence Pills... Don't Fall Victim to the Scams!

Collage of several of Gray's muscle pictures, by Mikael Häggström (User:Mikael Häggström) (Photo credit: Wikipedia)Hey there. It's Mike here and I wanted to talk in today's Lean-Body Secrets Ezine a little additional about supplements and fat heaven pills.
The fact is, I still manage desired goal questions almost daily from humans that are still being suckered into throwing away loads of money on worthless "fat loss" pills and "muscle building" powders due to the clever marketing behind the supplement and fat end of life pill industry.
The questions come in each one the time, such as:
"Mike, what types of supplements should I be taking to help me decline fat quicker?", or
"Mike, I heard about this new excess baggage deaths pill called ______ that claims I can decline more than 30 pounds in a month. Do you think I should try it?", or how about this one...
"Mike, my friend just told me about this new Mega-Mass-Gainer-8000-Nitric-Cell-Volumizer that's supposed to compound me put on 20 lbs of muscle in just 3 weeks. They said to get it quickly because the feds are planning to add up to it illegal in a few weeks"
It absolutely blows my mind every day that so many persons are willing to shell out hundreds of dollars for the public of these completely bogus supplements and pills, but they aren't willing to invest as little as $39 on my Truth about Six Pack Abs program, which shows them exactly how to save thousands of dollars throughout their lives by not at any time having to buy supplements again, and discovering the training strategies and nutrition secrets (for how to eat naturally for fat heaven and muscle gain) that actually adjust REAL fat deaths results for energy!
Seriously, the only thing you could call a "supplement" that I've bought during the last 5 years is whey protein for mixing into my post-workout smoothies. That's it! That's about the only thing I'd even recommend including steadily. And to be honest, you could even do wonderful without that as well if you use some high quality natural sources of protein.
As for each one of the new miracle pills that every one asks me about....again, PLEASE don't waste any money on this stuff. This is exactly how the pharmaceutical and affix industry makes billions off of humans that are simply lazy and looking for a quick fix.
They take the quick fix pill or diet, might lose out a few pounds, and they subsequently lower their metabolism by losing lean muscle. Then they attain back every one of the weight plus more, in the long run.
So then when the next magic pill comes out, they buy that, make up the pharmaceutical and extra companies even richer, decline a little bit of excess baggage again, wreck their metabolism again, eventually acquire back even more than before, and go back to searching for another fad lose weight or magic pill.
This is an endless cycle that uniformly goes on, and everyman that happens is these companies that promote this CRAP manage desired goal richer, while the frustrated dieters manage desired goal fatter. I'm serious, look at the stats...over the last 20 years, lose weight pills and supplements have exploded in popularity, while the population has simultaneously gotten fatter and fatter. Obviously, the pills and supplements have not solved the problem, and if anything, have only made things worse.

So what does work for true fat casualty and a lean muscular body for energy?
The ONLY nature to lose body fat and arrange to a nice lean body composition and maintain it for LIFE, comes from these basic aspects:
·    Make your health a priority. With everything you eat, drink, and do, think about whether it's helping or hurting your health, and only do the things that help. If you for real think about what you're eating and what it will do to your body before you put it in your mouth, you'll be one step closer to eating clean for lifeblood. 
·    Eat a clean full of life reduce made up of natural unprocessed foods regularly, and make this a condition. Avoid even allowing yourself to buy junk or handled foods at the whole. There's still a TON of delicious natural foods that can satisfy your cravings and give you fabulous nutrition at the same time.  If you can't give up junk foods altogether, choose 1 day per week as a "cheat day" and only eat your junk foods on that day (this still means not having them in your house, but getting them only for your cheat days).
·    Make regular exercise a daily piece of your lifeblood. Every single day doesn't have to include an intense workout, but try to at least workout intensely 3-4 days/week, and then at least get out and walk or ride a bike or something that involves movement almost every day.
·    Try to keep from getting stressed, and adjust enough sleep every night. No value how tough the whole thinks they are and that they claim they only need 4-5 hrs of sleep per night, the studies consistently show that 7-8 hours a night is best. If you're not getting that, you're creating a metabolic environment in the body that wants to store additional body fat.
·    And last, make up sure you have the positive mental attitude where you know that you can actually achieve the body that you want. Believe me, I've worked with hundreds of people of every one shapes and sizes, and I can attest that all can do it, but by much persons sabotage themselves with negative thoughts that they'll not at any time be able to decline fat and their genetics has destined them to be overweight. That's a bunch of crap. You may never look like a fitness model, but all can manage desired goal down to at least a reasonably lean physique if they do the right things consistently.
This mental aspect is added important than persons realize, and I'll prepare into this additional in future Ezine issues.

My last thought is that I want you to think back to how many times over the years you had the idea that you wanted to manage desired goal back into shape, and maybe even started exercising and eating right for a little while, but eventually went right back to the negative habits. Think about why you abandoned your good intentions and gave up, and then figure out why you're NOT going to give up this time.
I hope this article has helped you realize that supplements, miracle pills, and slim fads will never work in the long run. You may decline some fat for a few weeks or months, but in the long run, these are every person a waste of money, unless you adopt the right lifestyle to maintain a lean body for energy.

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