Healthy Snack Ideas For Your Diet and Weight Loss Plan

Do you have a hard time finding healthy snacks that also fill you up? Here are several ideas of delicious, healthy snacks to help you in your weight loss program.

Do you have a hard time finding healthy snacks that also fill you up? Here are several ideas of delicious, healthy snacks to help you in your weight loss program.

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Snacking can be hard when trying to lose weight, as the calories can add up each day.  But it is not impossible and can be used as a valuable tool in between meals to help curb hunger, which will prevent overeating during meals later in the day.  Successful snacking requires some strategic planning, however, to make sure that you are helping your weight loss plan, not hindering weight loss success.  Here is some valuable advice to help you snack successfully and feel satiated all day!

General Snacking Tips

  • Prep Ahead: Just like with meal planning, knowing which snacks you will eat throughout the week and purchasing them ahead of time will ensure that you make good choices and don’t turn to less-than healthy options when you’re super busy and hunger strikes.
  • Wash, Chop, Measure: Set aside a little extra time after you do your weekly grocery haul and wash fruits and veggies, and section out into proper serving sizes.  Having food kept in pre-measured containers will help prevent you from overeating–yes, it is possible to eat too much of even a good thing!  It also helps to have awareness of serving sizes for logging into your weight loss food journal.
  • Choose Whole Foods First: Try to base your snacking around fresh fruits, vegetables, nuts and nut butters and healthy proteins.  By feeding your body the nutrients it needs, you will not only help to fuel it properly but you will feel more satiated, for a longer time, on less calories.  Your overall diet and weight loss program will benefit in the long term.
  • Add Protein Whenever Possible: Combining a fruit or vegetable with protein will help aid in satiety as well, and the protein contributes to muscle growth in the body.  Many Americans don’t eat enough healthy proteins, so sneaking it in with your snacks is a great way to add to your daily diet totals. 

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Snack Ideas

In general, look for a fruit or vegetable to be the base of most snacking–most of us don’t eat the minimum recommended daily allowance in our daily diets, so adding them into our snacking plan is a great foundation.  When you can, add a protein or healthy fat to balance out the snack and help with satiation.  We recommend trying to keep your snacks around 200-250 calories so that you don’t ruin your dinner!  Here are some basic ideas and how to pair them for a tasty, healthy option you can try any day in your diet plan, each suggestion is within a range of 100-250 calories:

Apple

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Apples are a great, healthy snack option for your diet.  They are delicious, nutritious and filled with healthy fiber to help keep you full.  If you want to add a protein, nut butters or a piece of string cheese will be a great addition with just enough protein and fats to fill you up.

Carrots, Celery or Peppers

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Any of these crunchy veggies are a great snacking option. If you can find baby carrots at the store, you can even cut down on prep time. All of these veggies are a perfect snack substitution for chips or crackers–they add the crunch without the unhealthy side effects.  Pair them with hummus for a yummy, protein-filled dip. 

Banana

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Another great fiber-filled fruit, bananas are super easy to grab and eat on the go.  One banana can keep you full on it’s own but if you need a little boost, almond or peanut butter adds a nice salty compliment to the sweetness of the banana.  Make sure you measure out the nut butter before eating, it can be super easy to overeat nut butters.  Keep it around one tablespoon so that your overall snack calorie count doesn’t reach higher than 300 calories.

Cottage Cheese 

Healthy Snack Ideas For Your Diet and Weight Loss Plan

If you enjoy cottage cheese, this is a protein-packed snack that will leave you full for hours.  Add some sliced tomatoes, or even some berries to compliment the creaminess of the cottage cheese and add some energy-boosting carb benefit to your snack.  Try to get a lower fat or nonfat variety of cottage cheese to keep overall calories down and measure each serving for maximum weight loss success.  

Hard Boiled Eggs

If you are looking for an easy, grab and go protein snack, hard boiled eggs will be your best friend!!  For busy weeks, boil them and peel them, then put in plastic baggies or small containers to grab quickly and eat on the run.

Handful of Almonds

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Almonds (or any favorite nuts) are a super healthy, antioxidant-filled protein snack.  These are also super easy to grab on the go and can compliment the apple or banana snack we listed above.  Be very careful with measuring out nuts–one serving is ¼ cup and contains 162 calories.  It can be very easy to overeat nuts without thinking, so having them sectioned out into serving-sized containers will prevent accidental overeating and taking in too many calories at snack time.  

Greek Yogurt with Berries

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Greek yogurt, like its cousin cottage cheese, is another creamy high protein snack.  When choosing a greek yogurt, make sure that you are finding a nonfat or lowfat variety and plain/no added sugar.  Due to the tartness of plain greek yogurt, adding about ½  cup of berries will make a beautiful sweet/savory balance that will also keep you full for hours on very little calories and a huge protein boost.  

Once you have an idea of simple, healthy snacks you can build a foundation and work to get creative.  By planning ahead and thinking through your day, you can plan for strategic snacks that can satisfy a craving without ruining your diet and weight loss goals.  For more healthy eating advice, check out our blog on Easy Breakfast Ideas to Start Your Day Right.  Keep stepping on your SureFiz smart scale daily to keep track of your weight loss journey, make sure you are eating right and nourishing your body with a healthy diet, and continue to follow us on social media for healthy eating tips, inspiration and encouragement as you continue towards your weight loss goals. 

How to Beat Sugar Cravings to Lose Weight

Eating too many sugary sweets can wreak havoc on a weight loss program. Here are some helpful tips to keep sugar cravings away to lose more weight.

Eating too many sugary sweets can wreak havoc on success in a weight loss program.  Here are some tips to keep sugar cravings away and lose more weight.

How to Beat Sugar Cravings and Lose More Weight

Do you find yourself trying to eat healthy, then running to the pantry for a sugary treat by mid afternoon?  No matter how hard you try to avoid sugar and sweet treats, temptations are everywhere.  In order to reach your weight loss goals and keep the weight off, you need to keep the sugar cravings in check.  While a sweet treat or random indulgence is not likely to completely derail your diet plan, regular treats and sugar binges will leave you struggling to lose the weight and keep it off for good.  

Why does sugar affect us in this way?

Sugar cravings and the feeling of needing a sugar fix begins in the brain.  According to nutritionist Gaby Vaca-Flores, The three main parts of the brain that control cravings and habits are the hippocampus, caudate nucleus, and the insula.  The hippocampus controls memory, motivations and emotion, which in regards to sugar helps to remind you how eating sugar makes you feel, and can encourage you to continue to seek those feelings again by returning to eat more sugar.  The caudate nucleus helps to form and sustain habits.  So if you reach for a sugary snack at the same time each day or always associate it with a certain behavior, likely the caudate nucleus is helping with this motivation.  The insula connects emotional responses to the experiences and feelings of eating sugar, which can be a driving factor in trying to fulfill emotional needs based on how sugar makes you feel.  So when you feel out of control and unable to say no to a sugar temptation, you aren’t alone and the science supports your feelings.

How to Beat Sugar Cravings and Lose More Weight

How to Curb Sugar Cravings

Armed with this knowledge about the brain and its effects on your cravings, you can recognize and resist when you feel a craving coming on.  Resisting temptation and reserving treats for special occasions will help you with long term success in reaching your weight loss goals. Here are some ideas to curb cravings and overcome the urge to eat sugar.

1. Eat a healthy, well balanced diet: Getting a vital balance of macronutrients (carbohydrates, protein and fats) along with healthy fruits and vegetables is not just important for your diet and weight loss program. It will also help your body remain in balance and reduce sugar cravings.  It can also help to break up meals and eat more regularly throughout the day to prevent blood sugar spikes and crashes.  When blood sugar is low, the body will want a quick form of fuel to get back into balance and this is often in the form of simple carbohydrates, or sugar.  So if you find yourself craving sugar more when you are really hungry, you need to focus on keeping your body fueled with the right nutrients to prevent the craving in the first place.  (webmd)

2. Get enough rest:  Lack of sleep will also affect sugar cravings.  If you are feeling exhausted throughout the day, the brain will tell you to reach for something quick for energy, and again you will likely reach for a simple carbohydrate or sugary treat to supply that sugar rush, or boost of energy.  Another thing to keep in mind is that when you are tired, your decision making skills are weakened and you are much more likely to reach for a donut during your morning meeting rather than saying “no, thank you”.  Getting enough sleep keeps your mind sharp and your energy levels naturally up, so you won’t be as likely to feel the need to supplement with sugar. (healthline)

3. Exercise: A healthy exercise routine is also an important habit for long term success in a weight loss plan, but it can help curb sugar cravings as well. Getting regular exercise helps boost energy, release endorphins and promote feelings of success.  All of these factors will keep you motivated to stay on your diet plan and choose healthier habits.  Something as simple as going for a walk or running a few sets of stairs can also keep your mind off a craving, keeping you from giving in.

4. Don’t have sugar in the house: Personal trainer Jenn Ryan says this is her number one advice to clients who struggle with sugar cravings.  When you have your house stocked with easy to grab treats and sweets, you are making it way too easy to give into temptation when it arises.  You are much more likely to give in to a craving if you have sugar in the house.  If you have to get into the car, drive to the store, get out and purchase sweets, you are much less likely to go through with it.

How to Beat Sugar Cravings and Lose More Weight

Healthier Options

If you are truly craving sugar and need to eat something sweet, there are a few simple “swaps” recommended from webmd.  They can help you feel satiated and full, yet providing your body with nutrients it needs and even helping prevent some future cravings.

  • Give in a little-Too much restriction in dieting can lead to disastrous binges later on.  If you allow your body a small indulgence, such as a piece of chocolate or small cookie, you can feel satisfied without derailing your weight loss results.  Just remember to limit yourself, if you are likely to binge you want to keep sugar stashes in hard to reach places so you can eat in moderation.
  • Replace milk chocolate with dark chocolate, higher amounts of cocoa means less sugar
  • Eat healthy fruits-berries, bananas, apples and grapes all have natural sugars and nutrients that your body can use.  
  • Combine sugary treats with protein or high fiber carbohydrates: this will help the body feel full and balance any blood sugar spikes and crashes.  Examples are almonds with some chocolate chips, banana and peanut butter, or trail mixes.  

How to Beat Sugar Cravings and Lose More Weight

Crushing your sugar cravings doesn’t have to be impossible by following some of this advice.  It may not happen overnight, so be patient with yourself and continue trying.  We at SureFiz are with you on this journey and support you.  Check out our other blogs for health and fitness advice, workout tips and many other stories to help you achieve the weight loss success you are working for.  We also have our experts forum to help answer your toughest weight loss and exercise questions.  Stay strong, motivated and committed–you will achieve your goals!

Easy Breakfast Ideas to Start Your Day Right

Breakfast is the most important meal of the day, and vital to a successful weight loss program. Here are some ideas for a healthy breakfast every day of the week.

Breakfast is the most important meal of the day, and vital to a successful weight loss program.  Here are some ideas for a healthy breakfast every day of the week. 

Easy Breakfast Ideas to Start Your Day Right

Let’s face it–life is busy.  Weekday mornings are especially busy.  Between work, gym time, kids going to school or animals, there are many obligations that take time in the morning.  Many people end up skipping breakfast because of lack of time in the morning, and others grab an unhealthy option at the local drive-thru.  When on a weight loss journey, a healthy breakfast is essential.   We have compiled a list of some simple ideas to help you lose weight with a healthy breakfast, without taking all of your precious time in the morning.  

Eggs

Eggs are extremely versatile as a breakfast option and a great source of protein, a vital macronutrient in a weight loss program.  There are many ways you can eat a simple egg—fried, poached, scrambled, hard-boiled, soft boiled.  But there are also some simple recipes that can be made ahead or quickly on a busy morning to help satiate and give you necessary fuel to start your day, and keep you successful in your weight loss journey.  

Hard-Boiled Eggs: Prepping hard-boiled eggs on a Sunday or before the start of a busy week is super simple.  Eggs can be boiled on the stovetop, or an instant pot for quick, easy peeling.  Once you’ve peeled the eggs, store them in an airtight container for up to a week.  If you’re really short on time, section them into easy to grab containers for each morning of the week.

Egg “Muffins”: Egg muffins are a super easy way to get the nutrients of eggs as well as some veggies or other protein, which will create variety and give you important nutrients in your diet plan.  Start with sautéing any variety of vegetables you like.  Examples are spinach, mushrooms, onions, tomato, and broccoli.  Add a small amount of meat if you’d like-breakfast sausage, bacon or ham work great.  Fill some muffin cups or silicone cups 1/3 to ½ full of the vegetable/ meat mixture.  Mix 12 eggs with about ½ cup milk (or coconut milk for a nondairy option), and pour over the mixture.  Bake at 350 degrees Fahrenheit for about 12-15 minutes, or until they are set.  Pop them out of the muffin tin and place in an airtight container, or freeze in a Ziploc storage bag for later use.

Egg Hash: If you have a little more time in the morning, an egg hash is a great way to have a delicious, decadent and filling, yet healthy breakfast.  To begin, air fry the diced potatoes, or roast in oven.  While they are cooking up to a crisp, sauté up your favorite veggies-red onion, spinach and mushrooms are all great choices.  Then fry 2 eggs.  Once all components are cooked, layer the bottom of a bowl with the roasted potatoes.  Place vegetable mixture on top of the potatoes followed by the eggs.   To top the bowls, you can add a sprinkle of goat cheese, tomatoes, chopped green onion or cilantro garnish.  If you are trying to keep the calories extra low for maximum weight loss, omit the goat cheese. 

Oats

Easy Breakfast Ideas to Start Your Day Right

Simple oats can also be a great addition to your diet and weight loss program.  They are a great source of antioxidants, soluble fiber, can improve blood sugar and lower cholesterol.  They can also help curb hunger and feelings of satiation, which can be incredibly helpful when trying to lose weight.  One thing to keep in mind when adding oats to a weight loss program is that they are very calorie dense, so it is important to measure quantities to make sure you are not over consuming oats each day.  Here are a few suggestions of how to add oats into your weight loss plan in a healthy way.

Basic oats/Oatmeal:  Oatmeal can be a very quick, simple breakfast.  For a quicker option you can get quick oats, which will cook quickly and easily in the microwave.  Make sure that you get plain oats, not flavored or loaded with sugary additions.  The high sugar oatmeal options will only slow your weight loss progress, and starting your morning with too much sugar can add to blood sugar spikes and crashes later.  Some healthier additions to flavor your oatmeal are fruit-berries, bananas, etc., a spoonful of honey, or a mixture of cinnamon and stevia.  

Overnight Oats: Overnight oats are a great make-ahead breakfast option.  There are so many varieties of overnight oats and ways to customize, but here is a great recipe to use that adds in some greek yogurt for additional protein:  Mix the following ingredients in a large cup or mug-½ cup rolled oats, 1 tbsp chia seeds, ¼ tsp vanilla extract, 1 tbsp honey or maple syrup, ¼ cup greek yogurt, ½ cup milk.  Stir to mix, cover and refrigerate overnight.  In the morning you can add any berries or fruit to the cup and enjoy!  The oats and yogurt aid in satiety, helping you resist tempting morning treats in the workplace on your weight loss journey!

Protein Packed Breakfast Options

Easy Breakfast Ideas to Start Your Day Right

If you are sick of eggs as your morning protein source or looking for some other options to add variety in your weight loss program, there are many easy recipe ideas to be found.  To figure out some other options, it doesn’t always mean a huge commitment of time, but a bit of creativity and thinking outside the box.  Here are a few ideas that can help you get out the door quickly, fill you up and still help you lose weight and stay on track with your diet plan.  For more tips on getting protein in your diet, click here

Greek Yogurt and Berries:  Greek yogurt is a fantastic source of protein for weight loss, as well as probiotics to help with gut health and immune response.  Make sure you are purchasing a lower fat greek yogurt to help balance your daily macronutrients to help with weight loss, and a low sugar/no sugar added option.  Top with ½ to 1 cup of berries for an added burst of nutrients and antioxidants, plus the added bonus of delicious flavor. 

Protein Shakes or Bars: If time is especially short, grabbing a quick protein shake or bar can be the easiest, quickest option of all.  SureFiz trainer Jenn Ryan advises you don’t make this a go-to every morning.  “While shakes and bars can be a helpful tool in a weight loss program, they shouldn’t be used in replacement of natural, real foods”, says Ryan,  “but if your choice is the drive-thru or a protein bar, then by all means grab the bar.  But you will find much more long term benefits from incorporating as much real whole foods in your weight loss program than protein shakes and bars”.   There are many shakes and bars on the market so our suggestion is to check the labels to make sure you are choosing the brand that offers as much real, healthy ingredients and the least amount of chemical additives.  If the ingredient list has 50 ingredients on it and you can’t pronounce any of them, try to find a better option.  

Banana Protein Pancakes: Banana pancakes are a great satiating breakfast.  But many recipes are high in carbs and not very healthy.  Instead, opt for an easy, fairly quick recipe packed with protein: mix together 2 bananas, 2 eggs, 3 scoops of protein powder (unflavored or vanilla works great), and 1 tsp cinnamon.  Pour on a griddle or sauté pan and cook about 2 minutes each side until done.  Enjoy immediately or refrigerate for a quick breakfast later in the week.  

Finding healthy, easy breakfasts to help you in your weight loss journey doesn’t have to be challenging.  These options offer variety; protein and nutrients that will help you feel full, energized and ready for your day.  No matter which breakfasts you choose from our list, make sure you are always planning ahead.  Making a plan and prepping your ingredients before you start your busy week will give you much greater chances of success in your weight loss program. 

Simple Ways to Get More Protein in Your Diet

Do you struggle to get enough protein? Here are simple ways to boost protein in your diet to maximize your weight loss program

Do you struggle to get enough protein?  Here are simple ways to boost protein in your diet to maximize your weight loss program

Simple Ways to Get More Protein in Your Diet for Maximum Weight Loss

How Much Protein Do You Really Need?

There are three major macronutrients that compose our daily diets: carbohydrates, protein and fat.  Each of them plays a vital role to the nutrition of our bodies.  But very commonly in a weight loss journey, people find their daily protein count too low.  Protein is vital to building and maintaining muscle, keeping the body lean, and helping to satiate us, among other benefits.  The recommended daily amount of protein varies per person and is dependent on personal goals, but in general it should compose around 25%-35% of your daily diet.  This means that in a 1500 calorie diet, someone should be aiming to consume anywhere from 300-420 of their daily calories from protein, or approximately 75-105 grams of protein.  Without some strategic planning, it can feel impossible to hit these goals.  After all, carbs and fat are so much easier to eat and sometimes more fun!  Here are some simple ways to try and help you get closer to reaching those goals.  

Start Your Day with Protein

Simple Ways to Get More Protein in Your Diet for Maximum Weight Loss

It might seem easier to reach for that box of cereal or throw in a piece of toast, but starting your day with protein sets you off on the right foot, supports your muscles first thing and helps you feel more satisfied for longer.  There are studies that have shown better brain performance from eating protein first thing in the day, too.  Here are some breakfast suggestions for you:

  1. Eggs-there are so many ways to eat an egg.  Fried, poached, simple scramble with veggies, or if you’re tight on time in the morning have some previously hard boiled and peeled eggs ready in the fridge to grab on your way out.  Try this simple recipe-egg “muffins”.  Scramble 12 eggs with whatever veggies you like, pour the mixture into a muffin tin and bake 12-15 mins til done.  Pop the “muffins” out, put them in a container and refrigerate for the week or freeze for long term.  
  2. Fruit with greek yogurt-not an egg fan?  Chop up some of your favorite fruit, and pour over 1 cup of greek yogurt for a simple, filling breakfast packed with protein, and sure to fill you up for hours.
  3. Chicken sausage-Another simple way to get protein in the morning, yet lower in fat than traditional sausage.  You can also cook these up ahead of time and store in the fridge for those busy mornings.

Supplement with Bars or Shakes

Protein bars and shakes are a great way to supplement additional protein.  Many have at least 20 grams per serving and there are many options on the market today-whey protein, vegan protein, paleo-style protein made with egg or beef, and more.  The shakes and bars have come a long way in recent years-many are very flavorful and less chalky tasting than they used to be.  One thing to watch for with protein bars and shakes is the ingredients.  Try to find a product that is as natural as possible, without a list of 50 chemical based ingredients that you can’t pronounce.  In this case, less is more-the smaller the ingredient list, the more natural/better it is for you.  Try a few different kinds until you find some you really like! Keep some protein bars stashed in your purse, car or gym bag in case you are out running around and find yourself starving.  This will prevent you from grabbing something at a convenience store or fast food drive-thru on the go.  

Add Collagen to Your Coffee

Collagen powders have become quite popular in recent years and for good reason.  Collagen is a great source of protein, can strengthen your bones, improve brain and heart health and even help with keeping your skin glowing.  There are many options for collagen powders that are flavorless, which makes it super easy to add a scoop to your morning coffee, or to your soup or even to baked goods.  The options are endless with this easily dissolving flavorless source of protein.  If you have kids who need a protein boost, add it to their water or juice, or even their macaroni and cheese-they’ll never know! 

Sneak it on the Side

Simple Ways to Get More Protein in Your Diet for Maximum Weight Loss

Many people don’t think of side dishes or accompaniments as being good sources of protein, but they really can help increase overall daily protein consumption when you add them strategically.  For example, one cup of cooked green peas contains a whopping 9 grams of protein per cup-that’s more than a glass of milk!  Other vegetables with higher protein content are broccoli, spinach, asparagus, potatoes, sweet potatoes and brussels sprouts, containing an average 4-5 grams of protein per cooked cup.  Other helpful sources of protein are nuts, quinoa, nut butters, hummus, lentils and other beans.  These can also be great sources of protein for vegetarian and vegan dieters as well.  Adding any of these items to your meals or snacks can help boost that overall protein intake as well.

As with any diet plan or fitness program, tracking can help you stay on track and reach your weight loss goals.  This is the same when it comes to protein.  Tracking your daily protein intake can help keep you aware of how much you are eating per day and how much you need to add to get to your own personal goal.  SureFiz is with you along your weight loss journey and can help you break down your larger goals into manageable sub-goals.  If you haven’t checked out our amazing program yet, be sure to click here and sign up today!  

All About Intermittent Fasting and How to do it

Intermittent fasting has become one of the most popular lifestyle trends for weight loss and improving overall health

Intermittent fasting has become one of the most popular lifestyle trends for weight loss and improving overall health

All About Intermittent Fasting

What is intermittent fasting?

Is it the same as starvation? According to DietDoctor, fasting differs from starvation in one crucial way: control. Starvation is the involuntary absence of food for a long time. This can lead to severe suffering or even death. On the other hand, fasting is the voluntary avoidance of food for spiritual, health, or other reasons. It’s done by someone who is not underweight and has enough stored body fat to live off. When done correctly, fasting should not cause suffering, and certainly never death.

According to Healthline, intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them. It is not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting itself has been practiced from thousands of years ago by different cultures and religions. People who still fast for cultural or religious reasons claim that fasting improves their focus, concentration and clarity. There’s also a ton of promising intermittent fasting studies done on rats. They are all reporting positive results-such as weight loss, improved blood pressure, cholesterol, and blood sugars. However, according to Harvard Health Publishing, the studies in humans almost across the board have shown that intermittent fasting is safe and incredibly effective, but really no more effective than any other diet. Aside from that, many people find it difficult to fast and keep it as a lifestyle.

How does intermittent fasting work in weight loss?

When we fast, there are several things in our body on the cellular and molecular level. One of the things is that our body will adjust hormone levels to make our stored body fat more accessible. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains, are quickly broken down into sugar that our cells use for energy.

If our cells do not use the sugars, we will store it in our fat cells. Sugar can only enter our cells with insulin, which brings sugar into the fat cells and keeps it there. When we stop eating, our insulin levels go down and our fat cells can then release the stored sugar, to be used as energy. The entire idea of intermittent fasting is to allow the insulin levels to go down far enough and long enough that we burn off our fat. Not only that, when we fast, our human growth hormone levels go up and our body’s cells also change the expression of genes and initiate important cellular repair processes. So scientifically, there are major health benefits in fasting aside from weight loss.

A 2014 study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).

How to do intermittent fasting correctly

How to do intermittent fasting correctly

According to Healthline.com, there are few different ways of doing intermittent fasting. The main idea is splitting the day or week into eating and fasting periods. During these fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

  • The 16/8 method: it involves skipping one of your meals in a day (typically breakfast or dinner) and restricting your daily eating period to 8 hours only. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: it involves fasting for 24 hours, once or twice a week.
  • The 5:2 diet: you consume only 500–600 calories on two non-consecutive days of the week, but eat normally on the other 5 days.
  • Alternate-day fasting: you fast every other day.
  • The warrior diet: you eat small amounts of raw fruits and vegetables during the day and eat one huge meal at night.
  • Spontaneous meal skipping: simply skip meals from time to time when you feel like it (spontaneously).

By reducing your calorie intake, all of these methods should cause weight loss as long as you do not compensate by binge eating during the eating periods. The 16/8 method is the most popular intermittent fasting method. People find it to be the simplest, most sustainable, and easiest to stick to. If you have ever eaten dinner, then slept late, skipped breakfast and gone straight to lunch on the next day, then you have probably already fasted for 16+ hours.

During fasting, you still can drink zero calorie liquids such as black coffee, tea, water, and other non-caloric beverages. You may also have supplements which are best taken with meals.

What are the side effects of intermittent fasting?

Intermittent fasting is certainly not for everyone. According to DietDoctor there are certain people who should not try intermittent fasting, such as:

  • People who are underweight (BMI < 18.5) or have an eating disorder like anorexia.
  • People who are pregnant
  • Breastfeeding mothers
  • A child under 18 years old

There are some people with the following conditions who can probably fast, but may need medical supervision:

  • People with diabetes mellitus type 1 or type 2.
  • People who take prescription medication.
  • People who have gout or high uric acid.
  • People who have any serious medical conditions, such as liver disease, kidney disease, or heart disease.

For normal and healthy people, hunger is the main side effect of intermittent fasting. In the beginning, they may also feel a little weaker and their brain may not perform as well as they are used to. But this is just temporary. After some time, your body will adapt to the new eating routine.

According to Healthline, there is some evidence that intermittent fasting may not be as beneficial for women as it is for men. Some studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles. There is no human study on this topic yet. However, there are a number of anecdotal reports of women who experienced absence of menstrual period when they started doing intermittent fasting and went back to normal when they resumed their previous eating pattern. For these reasons, women should be careful with intermittent fasting. Especially if you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now.

Intermittent fasting is not something that anyone needs to or should do. Some people do not like the adjustment of lifestyle and it can be difficult to maintain, especially in their social life. Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to give it a try. If you enjoy doing it and find it a sustainable option of dieting, it may be a good idea to keep it.

If you need another option than dieting to lose weight, you could tune in the SureFiz app because we are going to launch meal plan features that are personalized and adjusted based on your body composition data. Subscribe to our newsletter to get yourself updated.

Source: Healthline, DietDoctor, Harvard Health Publishing

Four Simple Tips To Have A Healthy Holiday

Holidays are no excuse to give up on your diet plan. You can still make progress in your weight loss and fitness journey.

Holidays are no excuse to give up on your diet plan. You can still make progress in your weight loss and fitness journey.

The holiday is the toughest season for those who are trying to lose weight. Most people just give up and block these three months to not caring about what they eat. It is understandable though. It is not so fun to always feel cautious and anxious about the food whenever you try to enjoy holiday dinners with family. Refusing certain meals would be perceived as rude behavior in some families. There are ways to get away from that though. Here are the tips to have an enjoyable healthy holiday.

1.) Try intermittent fasting

4 Tips To Have A Healthy Holiday

Image source: intermountainhealthcare.org

This is optional because fasting might not work for everybody. Studies have shown the benefits of intermittent fasting for weight loss and blood sugar control. Intermittent fasting puts your body in ketosis. According to WebMD, ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you keep muscle. However, if you are interested in doing intermittent fasting, do not just do it on holiday months. Start a few weeks to a month before to let your body adjust to the changes due to ketosis. If you can, try to decrease the eating window to 8 or 6 hours. You can do it anytime in the day. Some people like to eat at night, some people like to eat in the morning. But make sure you have stopped eating heavy meals 2 hours before bedtime.

2.) Start with the soup

4 Tips To Have A Healthy Holiday

When the dinner starts, do not go heavy right away. Start with the soup. A Penn State study shows that eating low-calorie soup before a meal can help cut back on how much food and calories you eat at the meal. The results show that when participants in the study ate a first course of soup before a lunch entree, they reduced their total calorie intake at lunch (soup + entree) by 20 percent, compared to when they did not eat soup. The study tested whether the form of soup and the blending of its ingredients also affected food intake and satiety. Soups tested included separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup, and pureed vegetable soup. While researchers thought that increasing the thickness or the amount of chewing required may have made certain forms of soup more filling, the results of the study show that low-calorie soup is filling regardless of its form.

3.) Pick the high-protein food

4 Tips To Have A Healthy Holiday

When it is time to dive into the main course, go for high-protein food such as turkey breast, salmon, pork loin, meatballs, or beef steak. High protein foods make you feel full longer and satisfied so you will eat less and cut down on snacking. High protein foods not only help you build and maintain lean muscle mass, but also give you extra nutrients like B vitamins, vitamin E, iron, zinc, and magnesium. You do not have to completely avoid your favorite holiday foods. One tip is to skip the foods you can eat year-round, like chocolate chip cookies. Instead, taste the special treats you can only get this time of year, like gingerbread. If you really want to have chocolate chip cookies, it’s also okay. Just remember, everything in moderation.

4.) Never stop moving

4 Tips To Have A Healthy Holiday

The holiday season is typically packed with a lot of free time. Make use of this free time by moving. You can do simple things like cleaning the house, preparing meals, decorating, or doing laundry. Walk the dog (if you have one), or just go for a walk or a run in the neighborhood. Do our recommended free Youtube workouts or you can try our stairs workout if you are not in the mood of going outside.

It is a little tricky but definitely doable. Do not let the holiday season set you back. A little set back is okay but do not settle there. Get up and work on it. The weight loss journey is never easy. You will have some setbacks. But believe in yourself. You will get there. Be strong and keep on going.

Pros and Cons of Fasted Cardio in Weight Loss

What is fasted cardio and is it better for success in a weight loss program?

What is fasted cardio and is it better for success in a weight loss program?

Pros and Cons of Fasted Cardio in Weight Loss

Fasted Cardio has become a buzzword in recent years in the fitness world, but what is it really? And can it be part of an effective weight loss routine?  Overall, a simple definition of fasted cardio is a cardiovascular exercise that increases your heart rate sufficiently after depriving the body of food for longer than 8-12 hours. Most often this involves a first thing in the morning workout, as that is commonly when people skip meals for this length of time.  Many athletes and avid gym-goers use this technique to increase their potential fat burning capacity.  

What Does Science Say About Fasted Cardio?

The concept behind fasted cardio has to do with fuel storage.  When a person has fasted overnight, the body doesn’t have fast energy (food) or quick reserves ready to go.  Because of this, the metabolic system has to tap into fat storage in the body, and supporters believe that this leads to higher fat burn and overall weight loss.  But what does science say?  According to Women’s Health, “a meta-analysis from 2018 found that eating before a workout helps people perform aerobic work for longer than in a fasted state, though skipping a snack pre-workout could potentially have some metabolic advantages”.  Other studies have found similar results and led to some inconclusive answers for those seeking fasted cardio in their weight loss.  Brad Schoenfeld, PhD, C.S.C.S, a graduate program director of human performance and fitness at Lehman College states that an “important note to consider is how your body uses fat.  First, there’s fat oxidation,which means actually burning fat.  And then there’s fat breakdown, where fatty acids get released from fat cells and then move throughout the body.  It’s questionable whether fasted cardio actually works to burn more fat, even if it does break it down.  And those fatty acids are just returned back to fat cells for storage”. 

What Does This Mean for a Workout?

One thing to keep in mind is the variability of workouts.  A short, 30 minute elliptical session needs a lot less fuel than a 20 mile marathon training run.  Trying to fast before cardio with a long training session ahead could lead to low performance, lack of energy and endurance or even digestive disturbances if too much depletion happens too fast.  And many people find it to be very exhausting.  It can be hard to put full effort forward in any routine when the fuel tank is running on fumes.  

There are people on both sides of the fence when it comes to fasted cardio.  Some love it, some hate it.  With inconclusive evidence proving that it actually aids in overall fat loss, the bottom line is to go with what works for you.  There are people who simply cannot have food in their stomach before a workout due to stomach sensitivity, so in those cases trainers recommend eating at least 1-2 hours before a workout.  This gives the body adequate time to process and breakdown the foods eaten without causing gastrointestinal distress.  The calorie amount depends on the length and intensity of the workout, but in general a small meal or snack consisting of 1-200 calories will suffice.  Some good pre-workout snacks could be a banana, a small piece of wheat toast with 1 tablespoon of peanut butter, 1 cup of grapes, a small handful of almonds, etc.  These foods all fill the body with necessary nutrients and give the body enough fuel to power through a tough workout session.  

Weight loss programs, trends and diets can be challenging to understand, especially with how much information is available.  SureFiz can help!  Our intuitive weight loss program can help you with goal setting, redirect your path with our “GPS of weight management”, and give you advice along the way! Be sure to check us out  and join our SureFiz team to see your results grow and weight loss success happen!