Good Diet Tips For Losing Weight

Good Diet Tips For Losing Weight

​A close female friend of mine spent many of her teenage years battling the genetic shape her body was taking. She was an incredibly attractive girl throughout her early teenage years but family genetics started to catch up with her around the age of 16.

It wasn’t really her fault – both her mother, her father and her elder brother were a ‘little on the large side’. She was simply following the gene pool suit.

She took on many different healthy lifestyle changes and she has continually won every weight battle put her way – she is quite an inspiration actually!

Over the past twenty odd years she has picked up on many good diet tips for losing weight. She was kind enough to cover a few of them in this article today…

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1) Food Ingredient Lists

How often do you actually LOOK at the ingredient list on an item of food? If you’re anything like me you’ll probably scan straight to the calorie or saturated fat section and completely miss the actual ingredients!

Forget about the nutritional label and flip the item over – start off with the ingredient list and discover what hidden dangers are actually INSIDE the food!


2) Fruit Mineral Waters

I’ve covered the importance of drinking water to lose weight many, many times before on this site – I’m not going to do it again! 

For some reason this is still a big stumbling block for certain individuals who are looking to lose weight. I guess some people cannot live with plain old water in their life!

I get it! I get it! You’re used to sweetly flavored soda drinks – that was part of your weight loss problem in the first place!

If you struggle with the boredom of plain water why not try a few fruit infused water flavors?

Most of them are pretty much set up for weight loss programs and taste great – an awesome alternative for the soda-tooth addict!


3) Eat at The Table

For some unknown reason we are more tempted to eat crap if we are not sitting comfortably at a dinner table – somewhere where eating is the main purpose of the platform!

Eat at The Table

If you eat in front of a computer or stuffed into a tube or train seat your are more likely to pick the option that is not so good for your waistline.

Whenever it is mealtime make sure you sit in front of something that can act as your meal table. Keep it consistent and keep it healthy!


4) Beware of Fake Sugars

Whenever we start off a new diet we immediately look for things that can replace the naughty options we used to consume. This means we usually end up at the doorstep of fake sugars.

Diet Coke, Coke zero, 7up Free and Fresca – all of these may seem like good choices but they are actually ‘stay away’ items.

Look at point 2 above – replace fake sugars with fruit infused water flavors!


5) Hide The Scales

When you feel like you’ve been the healthiest man/woman on the planet for a week you NEED to find out how much weight you’ve lost…don’t do it!

Go to the bathroom, pick up the scales and then place them in a truly difficult cupboard to get at. Find a section that is stuffed full of junk and put the scales right at the back of it all.

Hide The Scales

Scales should not come out during the first month of your dieting efforts – period.

I know it’s hard but it is worth it in the long run – when you feel great you are curious whether the scales are going to show the same thing you are feeling!

What happens if they don’t show you what you want to see?


6) Make The Meal Effort

How often do you actually go out of the way to cook yourself a really nice meal? Think about it for just a second…

Whenever relatives or guests are coming to stay you go into overdrive on what to cook and how to prepare it – why don’t you do that for yourself every now and again?

I know you have to be careful with the diet ingredients you cook but there is still a vast choice of delicious weight loss meals out there.

It may take time and it may cost money – but everyone needs a treat now and again right?


Dieting Tips For Losing Weight

It’s easy to find yourself eating the same thing meal after meal when you are trying to cut down on the calories. Hopefully the six tips covered here today will make things a little bit easier for you to ‘stay on the right path’ and even spice up your diet plan a little bit.

Good luck!

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Does Red Bull Help You Lose Weight?

Does Red Bull Help You Lose Weight?

The world we are in today is a busy place. As a result, time management has become a major issue. This lack of time often translates into unhealthy eating habits and leads to weight related issues.

After a while, an individual realizes that they have put on too much weight, sometimes it takes the intervention of a doctor for one to understand the risk they are exposing themselves to. Some people turn to diets like the Red Bull diet. However, does Red Bull help you lose weight?

The realization that one’s life could be in danger or at risk of lifestyle, disease throws most people into a panic, leading them to take rash decisions. These decisions often include fad diets among other weight loss programs.

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The Crazy Diet

With the Internet readily available to most people, finding these diets has become a lot easier. A while ago, a crazy diet became the subject on the internet following a heart attack incident. This diet is popularly referred to as the Red Bull diet.

The lady in question was a regular user of the energy drink, and after some time she realized it had the ability to suppress her appetite. As time went by, she added her daily intake and was reported to have been taking up to 14 cans a day. The effects were a suppressed appetite, leading her to survive on very little food, sometimes just a hand full of cereal.

There is a misconception regarding the use of Red Bull and weight loss. Red Bull, like any other energy drink, has lots of caffeine. This is the main ingredient that gives you the sudden burst of energy upon consumption.

Red Bull

However, caffeine for one is diuretic. It can effortlessly dehydrate your body, especially when taken in large amounts. Therefore, your body loses a lot of water, and this water loss translates into weight loss. The question is, is the weight loss permanent or just a temporary thing?

Some people have taken the argument further by recommending the sugar-free version of Red Bull. Indeed, sugar contributes a great deal to weight gain. Refined sugar like the one used in energy drinks is considered even worse.

These people, therefore, argue that omitting this sugar will translate to results, but the role of the energy drink is to give you a burst of energy. Energy means an intake of calories. Therefore, the other ingredients in the energy drink will still add to your caloric intake, and this is counterproductive.

 Caffeine & Metabolism

The caffeine contained in Red Bull also leads to an increase in the resting metabolism rate. Research shows that caffeine can give rise to a 4 % increase in the energy expenditure of the human body during rest for two hours. 60 % of our daily energy is consumed during rest. From a layman’s point of view, a 4 % increase to the 60 % for two hours seems like a big gain but to be honest, it is quite insignificant.

To make significant results, it would mean maintaining this elevated metabolic rate for a longer period. To do this, one would need to take at least a can of Red Bull every two hours.

The amount of caffeine intake would result in other side effects. Coffee drinkers are conversant with irritability, racing heart, lack of focus, and impulsive decision making, all as a result of excessive caffeine intake.

Caffeine is attributed to causing more health problems than gains. When taken in reasonable amounts, it can stimulate the body and bring some positive results. However, when taken in excessive amounts, there are more disadvantages than benefits.

Anxiety, muscle twitching, insomnia, headaches, ulcers and gastroesophageal reflux disease are just but some of the complications associated with excessive caffeine intake. Red Bull is known to increase the heart rate by as much as 10 %. Normally, this is not a major issue but for hypertensive people, it could trigger high blood pressure.

Indeed, Red Bull does cause some minor weight loss, but this is only temporary. Excessive Red bull intake could result in some significant weight loss but coupled with a lot of health risks. The small weight loss is easily reversible by water intake, which begs the question; does Red Bull help you lose weight? Are the risks attached to the Red Bull diet worth the trouble?

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What Does The Mediterranean Diet Consist of?

What Does The Mediterranean Diet Consist of?

The term “Mediterranean diet” is slightly misleading, as it doesn’t accurately reflect the true culinary and dietary habits of the entire Mediterranean region. Nonetheless, it does reflect eating habits in Crete, Southern Italy, and parts of Spain with an unusually large number of nonagenarians and centenarians – individuals that live past ninety and a hundred years, respectively.

Basically, this diet is characterized by an abundance of fresh seasonal fruits and vegetables, legumes, as well as whole grain (stay away from refined flour!) Breads, pastas, rice, and nuts.

The main fat source is olive oil. As far as protein is concerned, fish and seafood is the main source, and many adherents of the Mediterranean diet recommend eating fish as often as twice a week. Other sources of protein include moderate and occasional servings of poultry, dairy products (yogurt, cheeses) and eggs.

Red meat is eaten in small quantities, with a rule of thumb being “lesser and leaner” . Meals are accompanied with a small serving of wine (one glass per meal).

This diet is balanced, nutritious, highly varied, contains an abundance of macronutrients, and is rich in cancer-fighting anti-oxidant substances. Additionally, it is low in aptly named “bad fat” (saturated fats) while at the same time it’s high in healthy polyunsaturated fats and omega 3. It’s also high in fiber.

So, what does the Mediterranean diet consist of? Here is a breakdown of the Mediterranean diet by nutritional category:

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Carbohydrates should make up 50% of the total energetic intake. Ideally, these should be complex carbohydrates (pastas, rice, potatoes, bread, and legumes) and non-simple carbohydrates. Fruits and vegetables are also rich not only in the right kind of carbohydrates, but also fiber, vitamins, minerals, and anti-oxidants.

Fats and Lipids

35% of calories should come from fats and lipids. Particularly, olive oil, which is often referred to as the “healthiest fat on earth”. Nuts are also a good source of fat, fresh fish is also full of healthy polyunsaturated fats, and salmon, mackerel, tuna (particularly albacore) and lake trout are some of the best varieties.


Protein should account for around 15% of total food energy. Obviously, there will be a lot of overlap between sources of fats/lipids and sources of protein.

Protein is necessary for proper healing and tissue regeneration throughout the organism. Animal protein (eggs, dairy, meat, and fish) is more complete than plant based proteins (legumes and cereals). However, when particular vegetables are combined in certain ways (rice and lentils, for example) they can provide protein that is similar to animal protein, but without overdoing it on the fat.

An Easy Diet To Follow

At the end of the day, as long as you remain active, and eat products that are fresh, organic, and seasonal (whenever possible) you will be able to see positive changes in your health. If what we’ve detailed so far in terms of percentages is confusing, perhaps we can break it down a different way.

For each basic category (fish and seafood, vegetables, etc.) we have provided numerous examples, but please don’t consider this to be an exhaustive list. Basically, as long as it’s fresh, and sourced locally it’s a safe bet, and can be included in a “Mediterranean diet”.

The only true enemies would be anything that’s been heavily processed, or contains processed white sugar and/or processed white flour. Basically, if it comes in a package, box, or a can, you should be skeptical, and read the labels carefully.

So here is a basic guide regarding what to eat, and how much of it. In order to find out what constitutes as a “serving” for each particular food, please refer to the guidelines set forth by The United States Department of Agriculture on their page

Also, please keep in mind the amounts we have listed, here are the maximum amounts that should be eaten on a daily/weekly basis…

  • Olive Oil – 4 tbsp per day
  • Nuts – 3 servings per day (almonds, pine nuts, walnuts, peanuts, pumpkin seed, cashews etc…)
  • Fresh Fruits – 3 servings per day (Any fresh fruit. All the better if the fruit is in season.)
  • Vegetables – 2 servings per day (Avocado, eggplant, asparagus, beets, cabbage, cucumber, collared greens, fennel, mushrooms, peppers, spinach, and the list goes on and on…you can never go wrong when you eat a wide variety of fresh, seasonal vegetables)
  • Fish and Seafood – 2 servings per week (Salmon, tuna, sardines, shrimp, oysters, clams, etc.)
  • Legumes – 3 servings per week (Lentils, peas, beans, okra, tomato, potato, yams, etc.)
  • Sofrito – 2 servings per week (This is a delicious sauce that consists of tomato, onion, and garlic left to simmer in oil. Different aromatic herbs are added for additional flavor and micro nutrients. There are many different variants of sofrito.)
  • Complex Carbohydrates – 3 per week (whole grain breads, whole grain pastas, rice etc…)
  • Wine – 1 glass per day

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Breakfast Mediterranean Diet Recipes

Breakfast Mediterranean Diet Recipes

People based in the Mediterranean tend to keep matters rather ‘light’ when it comes to breakfast. It’s still an important daily meal to them but it tends to be a stepping stone to their first ‘real meal’ of the day – lunch!

The following are a couple of tasty and popular breakfast Mediterranean diet recipes that we’ve been recommended. They are relatively easy to prepare and suitable for successful weight loss.

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1) Vegetable Mediterranean Omelette

In Mediterranean areas the egg tends to be a rather popular food due to them being readily available. It doesn’t matter where in the world you live – eggs will always be a great source of protein and vitamins ( containing the vitamins A, D, and B-12 ).

I actually tried this recipe out about a week ago but I didn’t really have that many vegetables at hand. I had a quick dive into my dark kitchen areas and came up with mushrooms, broccoli, and spinach to bump things up!

It worked out well!

Remember – eggs are high in cholesterol so always keep consumption in moderation especially when losing weight!


This recipe is set up to feed about 4 people so use the ingredients as a guideline ( depending on the amount of people you want to serve! ).

  • A splash of olive oil
  • Sliced fresh fennel cut into thin strips ( about two cup fulls )
  • 1 fresh tomato ( cut into small pieces )
  • Approximately 10 pitted green olives thinly chopped
  • 6 large size eggs
  • A sprinkle of salt ( no more than 1/4 of a teaspoon )
  • A sprinkle of pepper ( no more than 1/2 a teaspoon )
  • About a half cup measuring of crumbled goat’s cheese
  • 2 tablespoons chopped fresh dill, basil, or parsley

From here it’s pretty easy to make as long as you have an ovenproof skillet handy. Simply…

– Preheat the oven ( I had it preheated at 325 degrees but you can probably get away with a slightly lower heat! ).

– Pour the olive oil into the skillet and heat over a medium flame.

– Throw in the Fennel and fry until it turns soft.

– Add the olives and tomato and fry for a further 2 minutes.

– Crack the eggs into a bowl then add the salt and pepper to them. Whisk until smooth in texture.

– Pour the egg mixture over the vegetables in the skillet and stir in gently.

– Gently crumble the cheese over the top of omelette mix in the skillet

– Place skillet in the oven and bake for approximately 5 minutes.

– When eggs look cooked through bring the skillet out of the oven and sprinkle with the dill, parsley or basil.


2) Mediterranean Avocado Toast

Now I have to admit that I am not really the biggest fan of Avocados but this was surprisingly tasty!

One tip I should mention before starting is to pick a bread that is whole grain – it may seem obvious but you’d be surprised at the amount of people that will rush out and buy the cheapest white bread available!


Here’s what you’ll need for tasty Avocado Toast:

  • 2 Avocados ( make sure they are firm and not too ripe with stones removed and skin peeled )
  • 80 grams of crumbled feta cheese
  • 2 tablespoons of chopped mint
  • Half a fresh lemon
  • 4 slices of bread ( wholegrain if possible! )

I didn’t actually make this recipe myself – my partner did ( with me peering casually over her shoulder! ). It’s again a very easy procedure…

– Mash up the avocados in a bowl of suitable size.

– Squeeze the lemon into the avocado and add the mint and mix gently

– Add salt and pepper if you feel like it!

– Gently toast the bread slices until golden brown

– Spread the avocado mix onto each slice of bread

– Crumble the feta over each slice of toast


The person that handed me this recipe did mention that this toast recipe goes really well with a poached egg or ham on the side – just an afterthought!

Mediterranean Diet Breakfast Food

If the two awesome recipes above were not awesome enough for you we’ve included this Mediterranean diet breakfast food section to the article. What could be better than creating our own unique breakfast recipes?

1) Yogurt & Cheese

Yogurt is always a big hit in Mediterranean countries so look for a few plain yogurt varieties ( Greek yogurt would be the perfect choice here! ). Plain yogurt has a low sugar content so it’s much better for a weight loss program.

If you decide to also go down the cheese route look for something like ricotta as it makes a beautiful breakfast spread for toast ( or whole grain bagels! ).

2) Fruit

Fruit is a brilliant ingredient for a high variety of Mediterranean breakfasts. My personal favorite is apple with a small amount of cheese.

The Mediterraneans tend to opt for fruit as a natural sweetener to their foods – nectarines, peaches, apricots, citrus fruits and dates all work well for this ( and they are great for adding to plain yogurt! ).

3) Vegetable Choices

Mediterranean breakfasts work well with sautéd zucchini, tomatoes, mushrooms or artichokes ( use olive oil ). If you feel that your vegetable dishes are a bit plain try adding a few herbs to zing it up a bit – basil, thyme, oregano or rosemary.

Easy Breakfast Mediterranean Diet Recipes

Regulars to this site will know that I am a BIG fan of the ‘breakfast is the most important meal of the day’ routine. As you can see, creating a healthy and well balanced Mediterranean breakfast is simple enough.

Let’s see what recipes you can come up with from the information above ( leave them in the comment section below! ).

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Cholesterol Free Diet Foods

Cholesterol Free Diet Foods

Various research institutes have come to the conclusion that we don’t need to consume cholesterol. That is, we do not require cholesterol in our diets.

Don’t get me wrong, cholesterol is very important for our well being – it is a key component in cellular function. The catch is, we don’t actually need to consume it; our bodies produce sufficient amounts for its needs.

Having said that, the majority of Cholesterol in our diets comes from eggs (yolks), and animal products rich in fats, such as meats and full-fat dairy products, and honestly, these are the primary ingredients in most of our meals.

So, for those looking to lower their Cholesterol levels, or for those who would simply like to maintain a healthy diet, cholesterol free diet foods come in very handy…

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1) Egg Whites

Egg whites, unlike egg yolks have zero cholesterol levels but still come packed with high levels of protein and other essential nutrients. It may have been proven that the effect of egg consumption on blood cholesterol is minimal, but it doesn’t hurt to moderate your intake.

Either way, there are multiple egg white recipes for healthier breakfasts and desserts.

2) Nuts (Almonds, Walnuts, Hazelnuts)

Nuts like almonds, walnuts and hazelnuts are another cholesterol free health-food. They come packed with mono- and poly-unsaturated fats, which help keep your heart and its constituent vessels healthy, by improving general blood cholesterol.


For variety, you can mix a few nut-types and have them as a light snack. But be careful while including these in your diet, since they also come packed full of calories.

3) Potatoes & Sweet Potatoes

Baked or boiled, potatoes can make a great cholesterol free food. Therefore, depending on how they are prepared, potatoes are a surprisingly good source of Vitamin C, Vitamin B-6, Potassium and other vital nutrients with no cholesterol.

Potato salad, for instance, combines celery, onion, whole-grain mustard, fat free mayonnaise, garlic powder, and some fat free sour cream to create a nice nutrient packed cholesterol free meal.

4) Soy

For those that can stand it, the soybean legume has been known to be a very good high-fiber and cholesterol lowering, alternative protein source.

The U.S. Food and Drug Administration (FDA) agrees that 25 grams per day of soy protein may lower the risk of heart disease and also have a role in reducing the chances of getting some hormone-related cancers.

But don’t overdo it. Over-consumption of soy can lead to reduced absorption of calcium, magnesium, copper, Iron and Zinc.

5) Whole Grains (Rice, Oats)

Whole and unprocessed grains like rice and oats are great sources of minerals and dietary fiber, while maintaining very low to zero fat and cholesterol content.


However, care must be taken while preparing these grains, to avoid the use of high fat and cholesterol increasing ingredients like animal-based cooking oils and fats.

6) Tofu

Tofu may not be the most popular food out there, but you cannot deny its merits. So, for those who don’t mind its taste, it comes with various cholesterol related advantages.

Soy falls within the Soy family and is made by coagulating soy milk and then compressing the result into soft white blocks. Therefore, just like soy, it comes packed full of nutrients and does wonders as a cholesterol free meal.

It can also be molded into various tasty, cholesterol free recipes for the tofu lover.

7) Skimmed Milk Yogurt

For those that don’t mind including dairy in their diet, skimmed milk yogurt is a good example of having your cake and eating it.

Yogurt made from skimmed milk has had its fat content greatly reduced, and as a result, has a considerable cholesterol-lowering effect.

So, have some for breakfast and don’t miss out on your calcium while trying to avoid a dairy diet.

8) Bananas

Bananas are another nutrient filled cholesterol-free food. While providing a good source of fiber, specifically soluble fiber, they aid in slowing down the absorption of cholesterol in your blood, thereby reducing your LDL “bad” cholesterol levels.


Therefore, mixing a few into your breakfast cereal would be a very good idea for a tasty low cholesterol breakfast.

9) Avocado

Avocados have always been known to be a very good source of healthy fats. Specifically, mono-unsaturated fat. They therefore play a vital and direct role in increasing your HDL “good” cholesterol while reducing your LDL “bad” cholesterol.

However, you need to be careful while including avocados in your diet; these fruits are considerably high in calories, so a little at a time would be a better idea than eating in excess.

10) Beans, Peas & Lentils (legume)

Beans, peas and lentils are collectively referred to as legumes. They are naturally fat free and high in dietary fiber content. Legumes are known to be a powerhouse recipe for lower cholesterol and all-round health.

Researches have directly linked the increased consumption of legumes to the reduction of LDL “bad” cholesterol, also suggesting a potential reduction in risk for heart-disease.

So you can never go wrong by having a few beans, peas and lentils in your low-cholesterol diet three to four times a week.

11) Mushrooms

Mushrooms are another commonly forgotten but great source of essential nutrients, not to mention cholesterol free.

They can easily be added to almost any dish that you have prepared, adding directly to the nutrient value, without adding too many calories.


They are also a good source of Vitamin D and Iron, are very low in salt and sugar, are fat free and to top it off, they boost your immune system.

12) Tomatoes & Lycopene Vegetables

Tomatoes, carrots, watermelons and other lycopene containing fruits and vegetables are naturally antioxidant and come with zero cholesterol.

Studies say that consuming 25 milligrams of lycopene (the antioxidant that gives tomatoes their red pigment) daily can reduce LDL “bad” cholesterol by about 10 percent.

To take advantage of this, you can simply make a nice carrot, tomato and watermelon juice, using your blender, to have in the morning before or with your breakfast.

13) Garlic & Onions

For those that love the aromatic nature of garlic and onions, these two ingredients are known to reduce incidents of cancer and heart disease.

Surprisingly, scientists have found that garlic produces more beneficial cholesterol-related effects in women than in men, and in those with diabetes or heart disease than in healthier people.

So for those interested in a low cholesterol aroma-filled experience, a nice garlic and onion soup would take full advantage of all these properties.

Choosing Cholesterol Free Diet Foods

With all the cholesterol free diet foods available in the market, it is actually not that difficult to maintain a cholesterol free life.

But, it is also not compulsory.

You have the option of maintaining a balanced diet while keeping your cholesterol levels in check, with the help of the various foods above, combined with a regular exercise schedule.
Exercise increases HDL “good” cholesterol levels while reducing LDL “bad” cholesterol levels in the body.

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Control Hunger While Dieting

Control Hunger While Dieting

While dieters might feel great about taking steps towards good health, it can be daunting to make such a big lifestyle adjustment. For individuals who love food, large portions, and eating whatever and whenever they please, dieting becomes the ultimate test of willpower.

If you happen to be one of these individuals, don’t give up! It IS possible to control hunger while dieting! By doing these five simple things you’ll be well on your way to reaching your goals. Best of all, you won’t be starving yourself and you’ll feel better than ever!

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1) Just Add Protein

Many people who diet have the best of intentions but go about it in the wrong way. They think that in order to lose weight they must consume less calories. While this is true, consuming less calories will not work if you’re simply cutting portion sizes.

This is the recipe for hunger and sabotage. You don’t necessarily need to eat a lot less food just because you’re on a diet; choose foods that are high in nutrition and take longer to digest. When it comes to curbing your hunger, protein is your new best friend.

Just Add Protein

Your body takes longer to digest protein rich foods than any others, therefore you have a much longer time span until you begin to feel hungry again. To reap its full benefits, make sure you are getting plenty of protein with your breakfast.

You’ll have a more reasonable appetite for the rest of the day. Popular protein foods include eggs, yogurt, cottage cheese, beans, tofu, nuts and of course poultry, lean meats, and fish. Make sure you are including a protein with each main meal.


2) Grain Is Good

While it might not be a great idea to scarf loaves of white bread if you’re on a diet, you do not have to give up all bread and pasta. Make sure they are made with whole grains and this will actually help curb your hunger. This is because whole grains are an excellent source of fiber – insoluble fiber to be more specific.


While your body can’t actually absorb insoluble fiber, the fiber sure can absorb water – leaving you with a full and happy stomach. Besides whole wheat bread and pasta, whole grains come in many delicious forms. Popcorn, oatmeal, and most varieties of rice fall into this category as well as buckwheat, barley, farro, and corn.

These whole grains foods often have more complex flavors and textures than their more processed and refined cousins; if you’re not already incorporating them into your diet you’ll wonder what took you so long.


3) Eat The Rainbow

We’re not taking about Skittles, but eating plenty of fruits and vegetables. Not only are they loaded with almost all vitamins you can possibly think of, but they are your other best friend when it comes to helping you curb hunger while dieting.

Fruits and vegetables also contain fiber, both insoluble (think skins, stems, and seeds) and soluble (the part your body absorbs). Soluble fiber actually digests as a sort of a thick goo in your stomach. It takes longer to empty so you feel full.

Eat The Rainbow

Many people rave about their juicing machines. While they may create delicious concoctions that are full of vitamins, they are not getting the full goodness of the fruits and vegetables. Trying this as a snack or meal replacement will just lead to hunger sooner because the fiber is missing.

It’s best to just eat the fruit or vegetable if you really want to satisfy your appetite. Best of all, Mother Nature took a lot of the guesswork out of choosing which fruits and vegetables to eat. Try to eat as many different colors as you can to get the most balanced variety of nutrients.


4) Get Moving

While certain foods can help you to feel full longer, exercise can also help in this process. Won’t exercise make you work up an appetite? Not exactly. The answer to this actually might vary a little from person to person, but often those who possess faster metabolisms will get hungrier after a workout.

What regular exercise can do is make you want to eat more of those foods that help keep you full longer. Protein is an important component of all your cells and is necessary for repairing and building your muscles. To follow an exercise program, you must be able to do the exercise routines for consecutive days in a row. If you become too sore or weak that you can’t continue and have to take too long of a break, you might end up sabotaging your program and diet.


If you exercise regularly (and vigorously enough that your body feels challenged) you will find that you will start craving protein, whole grains, and vegetables. Your body knows that it performs and feels best with this kind of fuel.

The possibilities are pretty endless here; choose a form of exercise you enjoy and make sure you workout at least 4-5 days a week. It will also do wonders for your brain chemistry and overall attitude, so that you’ll feel more motivated and positive.


5) Food Is Your Friend

What happens if you get hungry while you’re on a diet?

Have a snack!

The longer you wait, you actually put your body into a sort of panic mode. You’ll start craving sweets and refined carbohydrates because your body will want what it can digest the quickest.

Unfortunately for you if you give into that temptation you’ll soon be hungry again and more likely to really chow down. When you start to feel hungry, have some fruit and yogurt, some almonds, banana with peanut butter, or some whole grain pita with fresh hummus.

Have your healthy snacks readily available. It may seem like you’re eating more, but you’re actually not. Imagine how much more food you’d consume if you tried to ignore your hunger!

Dieting can take a lot of effort and hard work, but that doesn’t mean you have to suffer. Just by using these five simple tricks, your hunger will be under control, but your stomach and spirit will still feel full.

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Alkaline Diet Shopping List

Alkaline Diet Shopping List

Many of us will not have considered the acid or alkaline contents of the food we eat but advocates of the alkaline diet say that we should be cutting down on acidic foods with high protein and phosphorus levels and focusing on alkaline-producing produce instead to ensure that our bodies maintain their ideal pH levels.

Fans claims that this diet can aid digestion, help with weight loss, slow down the signs of ageing and also fight chronic illness and even cancer. With all these proposed benefits, this is clearly an interesting approach for many dieters looking for an alternative solution. So, how do you create an alkaline diet shopping list that obeys the rules and keeps you healthy?

There are different approaches to shopping for the alkaline diet – some are strict and verging on the vegetarian and others are a little more lenient.

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The Strict Approach

There are many foods on the alkaline scale that dieters can choose from, mostly in the range of fruits, vegetables, nuts and legumes, and keen supporters have found plenty of ways to transform their diet.

There are some people that are strongly in favorr of the alkaline diet that champion all alkaline foods and their potential health benefits and suggest that all acid-producing foods are to be avoided.

It is obvious why some of these have been chosen, fizzy drinks, shellfish, caffeine and alcohol are always the first elements to be kicked out in a healthy-eating diet, but some users are also against the consumption of pasta, meat, fish and dairy because they believe that these strongly acid-producing aspects are detrimental to health.


The Lenient Approach

(The acknowledgement of grey areas and the familiarity of the Mediterranean Diet)

Unfortunately, the alkaline diet is not the easiest of diets to adopt because foods are not clearly labelled as acid or alkaline, some that are acidic in taste – like the lemon – are actually highly celebrated on the alkaline scale because of the way they are broken down and there are others that appear to be somewhere in the middle.

Dieters are encouraged to avoid phosphorus and embrace calcium but many cheeses are high in both so this leaves many dieters confused about what to buy.

There are clearly benefits to controlling acid and alkaline intakes if the diet can improve health, well-being and anti-ageing but there are also disadvantages to completely ruling out some of the acid food groups so leniency and an open mind to produce is crucial.

The Lenient Approach

Critics are quick to jump upon claims that the acidic group is dangerous for bone health because it includes dairy products full of calcium and there are concerns that alkaline sources are not enough. Negative connotations around fish are also a bad idea because they are rich in omega oils and provide such a lean form of protein with other advantages for long life and cognitive health.

What is interesting is that while experts and critics debate the worth of this alkaline diet, there is another currently being heralded as a breakthrough for prosperity and Alzheimer’s that is not too dissimilar in its approach.

The Mediterranean diet focuses on the right amounts of oils, nuts, fruits and vegetables, an emphasis on lean fish rather than red meats and a little bit of dairy. This is what has enabled Mediterranean residents to live longer, look younger and fight illness – all of which are linked to the Alkaline diet – and the ratio of acid to alkaline produce is in favor of the latter.


Finding The Right Ratio – 80:20 or 70:30?

There are lots of different guides out there from lots of different advocates of the alkaline diet that have their own viewpoints on precisely how you should go about filling your shopping basket for an alkaline diet and which foods you should avoid.

While you have some that seem to suggest that acidic foods like meat, diary and some caffeinated drinks are completely bad for you – and the likes of self-proclaimed guru Gwyneth Paltrow putting her questionable 2 cents into the debate – many on the diet advocate a ratio of alkaline to acid produce to find the healthiest, most advantageous balance between the two.

Gwyneth Paltrow

For some this equates to 80% alkaline and 20% acid but again there is some lenience and some broaden this to a 70:30 ratio. Because of the confusion and the potential disadvantages on being too strict on acidic, calcium-rich food and proteins, we suggest a 70:30 approach where you be balanced in favour of more alkaline foods without putting yourself in danger.

The question now is which of these alkaline-producing foods do you add to your shopping list and how do you find that balance with acid-producing foods?

What to buy for that beneficial 70 percent:

  • Nut and seeds
  • Buckwheat
  • Ginger and other roots
  • Cabbage and other green vegetables
  • Tomatoes, lemon juice and other citrus fruits

This is just part of a much larger list so we advise that you take a closer look at the wide choices in alkaline foods that are available and see what takes you fancy. The variety means that it should not be too difficult to find accessible, affordable alkaline-producing items that you want to cook with.

What to buy for that leftover 30 percent:

  • Fish
  • Yogurt
  • Cheese

You will need natural, healthy sources of proteins and dairy for those much needed nutrients and minerals, like bone-friendly calcium, that you may not be getting elsewhere. Red meat and poultry can be enjoyed in these small amounts but, as is seen in the Mediterranean diet, the lean protein and oils of fish are the ideal way to go.

Creating the ideal alkaline diet can seem tricky but there is room to experiment.

It is all about understanding acid and alkaline levels in produce and finding the most advantageous way of delivering all the right nutrients from both sides, while strongly leaning towards those alkaline-producing foods that can protect your pH levels. Take a look at the different produce that you can choose from, think about that 70:30 ration and enjoy planning an alkaline diet shopping list that works for you.

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Gluten Free Diet Shopping List

Gluten Free Diet Shopping List

Gluten is a protein that occurs in rye, wheat, and barley and also in foods made from these grains. It should be avoided by people with gluten intolerance, gluten sensitivity, and coeliac disease.

For such people, gluten free diet is an excellent way of improving the quality of life. It relieves them of unpleasant symptoms they experience after eating gluten such as bloating, fatigue, skin rashes, and headaches.

If you happen to suffer from such conditions, you need to be careful about what you toss into your shopping basket, to avoid causing damage to your gut.

A gluten free diet simply involves eliminating gluten sources from your dietary intake. Though meant for people suffering from coeliac disease, the diet can be used by anybody else but it has no added health benefits.

Here is a gluten free diet shopping list to guide you on that…

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1) Fats And Oils

  • Butter
  • Palm oil
  • Shortening lard
  • Sunflower oil
  • Canola oil
  • Pure mayonnaise
  • Sesame oil
  • Coconut oil
  • Olive oil
  • Margarine

Note: Check oil labels for wheat germ oil as it is harmful to you.


2) Grains And Flours

  • Sorghum
  • Sunflower seeds
  • Amaranth
  • Corn
  • Beans
  • Arrowroot flour
  • Buckwheat
  • Potato flour
  • Flax
  • Cassava flour
  • Bean flour
  • Rice

Note: Oats fit into this category because they are gluten-free by nature. However, they become contaminated during processing, making them unsuitable for a gluten-free diet as they can have adverse effects. You can safely include uncontaminated oats in the diet.


3) Nuts And Seeds

  • Almonds
  • Chestnuts
  • Cashews
  • Brazil nuts
  • Peas
  • Coconuts
  • Cacao
  • Macadamia nuts
  • Hazelnuts
  • Pine nuts

Note: Nut flours and pastes from gluten-free nuts are also a good option. Even though nuts are gluten-free naturally, they are not entirely free from the threat of contamination. This can happen if they are processed on the same machine with gluten-containing foods. You can solve this by buying them raw and preparing them yourself to reduce the risk.


4) Fresh Vegetables

  • Kale
  • Potatoes
  • Spinach
  • Broccoli
  • Lettuce
  • Tomatoes
  • Turnips
  • Brussels sprouts
  • Asparagus
  • Leek
  • Mushrooms
  • Parsley
  • Fennels
  • Celery
  • Radishes

Note: Vegetables are gluten-free in their natural state so you can add your favorites to the list. Frozen vegetables with single ingredients are safe, but those that have multiple ingredients and side dishes may have been contaminated during processing.


5) Fruits

  • All fresh fruits available, examples;
  • Apples
  • Bananas
  • Grapes
  • Avocado
  • Eggplant
  • Limes
  • Zucchini
  • Oranges
  • Pineapple
  • Squash

Note: Frozen whole fruits with no additives are also suitable. In some stores, you will find cut-up fruit in containers. In such a case, you risk buying gluten-contaminated fruit, so caution is necessary.


6) Meats, Poultry, Fish, And Seafood

  • Lean ground chicken
  • Lean chicken breast
  • Salmon
  • Black Cod
  • Shellfish
  • Oysters
  • Shrimp
  • Pork
  • Fowl
  • Wild game
  • Crabs
  • Lobsters
  • Turkey

Note: When buying pre-packaged or pre-wrapped meat, ensure it has no additives or sauces as these could contain gluten. Beware of meats with added ingredients that make them ready-to-cook as some may include unsafe sauces.


7) Beverages

  • Vegetable juices
  • Fruit juice
  • Coffee
  • Tea
  • Vinegar
  • Wines
  • Brandy
  • Chocolate
  • Milk
  • Soda
  • Mineral water
  • Sherry
  • Port

Note: In case of flavored coffees and teas, check the label for gluten-free status. For alcoholic beverages, they should not have preservatives or added dyes. Carbonated beverages are safe to drink except root beer.


8) Legumes

  • Beans
  • Lentils
  • Peas


9) Snacks And Desserts

  • Tortilla chips
  • Goldfish crackers
  • Guacamole
  • Cherries
  • Deviled eggs
  • Herb-stuffed mushroom
  • Cheese
  • Rice cake
  • Rice crackers
  • Sunflower seeds
  • Sweet potato fries
  • Popcorn
  • Yogurt
  • Hummus
  • Soy Crisps
  • Honey
  • Molasses

Note: Cakes and biscuits should be made from the recommended list of flours. Ingredients for various snacks vary from one manufacturer to another so look for brands that are labeled gluten free.


10) Additives

  • Cinnamon
  • Curry powder
  • Lime juice
  • Pepper
  • Vinegar
  • Ginger
  • Mayonnaise
  • Onion powder
  • Chili powder


11) Dairy

  • Plain milk
  • Cheese
  • Cottage cheese
  • Butter or margarine
  • Cream cheese
  • Sour cream
  • Cheddar cheese
  • Ice cream
  • Whipped cream

Note: Get fat-free or low-fat milk as it is a healthier option. Milk alternatives such as soy and almond are suitable. Different ice cream flavors have different ingredients so it is important to check the labels before you purchase.



The above gluten free diet shopping list is not exhaustive as you could find other foods within your locality that are suitable. Remember that just because a product does not include wheat as an ingredient, that doesn’t mean it is gluten free. For those instances when you want to eat out, search online for restaurants that offer gluten free. Also important, consult a dietitian to make sure your gluten-free diet is healthy and nutritious.

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Fast Metabolism Diet Menu Plan

Fast Metabolism Diet Menu Plan

Menu planning involves organizing your meals ahead of time and in such a way that they help you meet your body’s fitness and nutritional needs. If you are trying to lose weight, coming up with a fast metabolism diet menu plan is a move that takes you closer towards achieving that goal.

The process is not all about adopting strict and restrictive feeding practices, but choosing the right foods that can help you burn calories at a higher rate.

Since there is no set standard for fast metabolism diets, planning your meals is not a rigid process, and you can customize it to suit your lifestyle, tastes, and preferences. However, ensure your grocery list contains the following foods as they are essential for a successful fast metabolism diet meal plan.

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1) Fresh Veggies And Fruits

You don’t have to go for exotic fruits to boost your metabolism. Get easy to find fruits that are in season such as apples, strawberries, raspberries, oranges, mangoes, peaches, pears, grapes, and lemons.

Examples of essential vegetables include broccoli, celery, spinach, cucumbers, tomatoes, carrots, cabbage, and collard greens. Fruits and veggies stimulate the liver, thus triggering the release of fat from fat cells for the breakdown.

2) Healthy Snacks

Such would include yogurt, cottage cheese, avocado brownies, lean ham, banana smoothie, and skimmed milk. When it comes to snacks, it is better to buy the ingredients and then make your own snack from home.

Doing so will ensure you can incorporate the right ingredients and nutrients for a fast metabolism. Snacks have been known to stimulate your fat burning metabolism. With this, they play a role in ensuring that your body will quickly burn the calories you consume during your next meal.

3) Lean Meats

Your body requires protein to build muscle. Maintaining lean muscle has for a long time been associated with a faster metabolism. Your body has to work harder and burn more calories so as to break down protein. However, not all animal proteins can be helpful since some take a longer time to digest.

With this in mind, aim at eating lean beef, chicken, and turkey. Fish is also a good source of healthy animal protein despite not being part of the lean meats.

4) Nuts

Buy nuts such as almonds, walnuts, and cashews. They are loaded with healthy fiber, protein, and fatty acids that you need to raise your metabolism. Note that due to their high-fat content, taking too much of them can undo all your efforts at attaining fast metabolism.

5) Whole Grains And Whole Grain Products

Examples are oatmeal, brown rice, wheat, amaranth, corn, and millet. They contain nutrients that stabilize insulin levels, thus speeding up metabolism. They also provide the energy that your body needs for such functions as metabolism.

6) Low-Fat Dairy Products & Foods With Healthy Fats

Healthy fats include olive oil, avocado, and coconut oil. Fat is necessary for the production of hormones that regulate the rate of metabolism. They also protect the liver from the fatty liver disease, helping it to effectively carry out metabolic functions.

Milk and other low-fat dairy products offer a protective role against metabolic syndrome, a condition that would significantly reduce the rate of metabolism. They provide calcium, which increases fat breakdown in fat cells.

After stocking your kitchen with the above items, you can now proceed to plan a weekly menu for you and your family. Here is a sample fast metabolism diet meal plan for one day:

  • Breakfast: Oatmeal prepared with skimmed milk, one turkey sausage with salad, and a cup of raspberries
  • Mid-morning snack: Half a cup of low-fat cheese, one apple slice, and a spoonful of almonds.
  • Lunch: 4 ounces of lean roast beef with spinach salad, half a cup of lentils, a slice of avocado, and brown rice.
  • Afternoon snack: A slice of wheat pie and a glass of fresh fruit juice
  • Dinner: 4 ounces of oil-rich fried fish with vegetables, half a cup of steamed green beans, a serving of red quinoa, and a sliced pear
  • Dessert: Half a cup of low-fat vanilla yogurt.

Of late, the invention of Diet Apps provides you with meal suggestions meant to push your metabolism into overdrive. They can supplement your efforts in developing a fast metabolism diet menu plan.

Additionally, you can visit your nutritionist if you have issues and concerns about certain foods. The nutritionist will give you tips and advice on planning the diet and sticking to it.

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Free Diet Cabbage Soup Recipe

Free Diet Cabbage Soup Recipe

A free diet cabbage soup recipe is heralded by many keen users as one of the ideal ways to kick start a diet or lose weight in a short space of time, with some saying that you can lose as much as 10 pounds in a couple of weeks.

Critics of the cabbage diet warn dieters against trying it because of the limited ingredients and minimal nutritional elements involved but there are benefits involved and, with the right recipe, you can see a difference.

The Pros & Cons of a Cabbage Soup Diet

It is possible to lose a lot of weight in a short space of time but the wrong recipe can mean a week of lethargy, flatulence and other symptoms related to deficiencies in other food sources or minerals.

This is where careful meal balancing comes in; cabbage soup should not be the only food source for the week and there are adjustments to make. Not only is this form of calorie restriction highly effective, there is a simplicity to the recipe and method that makes it ideal for users that are short of time, lacking in motivation or do not want to have to exercise.

Exercise and the cabbage diet do not go together; instead all you have to do is focus on creating a delicious, nutritious soup, balancing the other meals of the week and organizing the leftovers.

There are disadvantages to this approach but critics that instantly dismiss it as a fad have perhaps not seen the potential in the modified recipes. While there are certainly some forms of the soup that are a little lacking and can be problematic if you limit yourself to it for more than a week, the beauty of the soup is that it can be altered. There are bland, cabbage-heavy soups with a bit of protein in the chicken broth that can really restrict your calorie intakes but it doesn’t have to be that way.

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The Original Cabbage Soup Diet Recipe:

The following recipe dates back to the mid nineties when the cabbage soup diet really was a massive craze and despite all the jokes at the time about boring mixtures and bad taste, there is actually a wide range of ingredients here.

This recipe equals 20 servings so can be made once and then frozen or put in the fridge, highlighting that benefit of minimal effort and convenience.

  • 1 chopped head of cabbage
  • 6 sliced onions
  • 2 chopped green peppers
  • 1 chopped bunch of celery
  • 1 bunch of chopped shallots
  • 2 chicken stock cubes
  • 48oz of vegetable juice
  • 2 cans of chopped tomatoes
  • juice of a lemon

There are many recipes out there to inspire you with your own cabbage soup diet.

The beauty of soup diets is that the methods are always so simple; you just throw things into a pot and let it simmer away until cooked, adding and tasting as you go to get the right balance. Dieters that have used this cabbage diet regularly have developed quite an eye for ingredients and a knowledge of the best ones to add and which to avoid.

For example, while a carrot may add some much needed vitamins and a different flavor, there is the sugar content to consider. The best thing to do, therefore, is to browse recipes online and read the comments from experienced users to tweak recipes and work on something more nutritious and beneficial. Luckily, there are many free online recipes for cabbage soup to explore.

Get to Know Your Ingredients!

For obvious reasons, this is a short-time only diet that brings quick weight loss for specific goals – firstly it is not the type of diet that can sustain you for long periods and secondly it is not that appealing to eat that much cabbage for long periods.

As you can see, a cabbage soup diet does not have to be completely restrictive as there are many ways to adapt a recipe to include plenty of nutrients and all the right vitamins.

With some experimentation, an understanding of the carbs, fats and sugars you can eliminate from the right free diet cabbage soup recipe and, equally importantly, the drive to get through that much cabbage, this week of nutrition, fat burning and endurance can have a more positive effect than you might think.

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