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Tips
Create new healthy habits. One habit at a time! Try monitoring your daily calorie intake. Have a proper balance of Macronutrients (Protein, Carbohydrates & Fats). For weight loss - 45-50% Protein, 30-35% Carbohydrates & 20% Fat. While doing this ensure you're at a negative calorie defecit (-1,000 - -2,000 calories per day). Use Fatsecret's website or cell phone app to help with this.
by cayo12 (submitted a year ago)
Tips
[quote=yankgal46]Today I added unsweetened Almond milk to my diet. It is really good! Only 30 cals a cup and no carbs,Yum-city![/quote] Great replacement to standard Milk!!
by cayo12 (submitted a year ago)
Tips for a Healthy Valentine's Day:
From intimate meals to decadent desserts, couples across the globe will be celebrating romance this February 14th. Love it or hate it, Valentine's Day remains one of the biggest restaurant nights of the year - one that often involves heavy dinners. But with a few tips and some planning, you can get through the big night without adding inches to your waistline. 1. Meal modifications are key. Feel free to make special requests. Ask the waiter if they can put the sauce on the side - or to substitute veggies for the french fries. Find out if your meal can be made without butter, oil or salt...anything that could help cut down on calories. And remember: in terms of calories, grilled is usually better than fried and baked is better than braised. 2. Start out healthy. Consider ordering a light salad or soup to kick things off. This will help to fill you up before you dive into the big meal. You also might want to split an entrée with your significant other. Practice portion control. Remember that restaurant sizes are often larger than normal. Consider eating half of your meal and putting the rest in a doggie bag. 3. Avoid all the bells and whistles. Don't add a bunch of extras to your meal. When it comes to a salad, avoid topping it off with buttery croutons, grated cheese, bacon and dollops of high-fat dressing. The same goes with a burger, baked potato and other entrees. 4. Think red. Red bell peppers, radicchio, cherries, strawberries, red beans, red onions and tomatoes, for example, are all packed with vitamins, cancer-fighting antioxidants or cholesterol-busting fiber and protein. In addition, a daily glass of red wine is believed to help reduce the risk of blood clots and keep the cardiovascular system in shape. So forgo that cocktail, which can be loaded with sugar, and have a glass of red wine instead (and ask if they serve a light version). 5. Don't always give the gift of chocolate. If you and your significant other are trying to lose or maintain weight, consider purchasing a fruit basket instead of a box of chocolate, or baking a low-calorie dessert. It's also important to remember that a number of sugar-free candies and chocolate brands are available and can be found at your local grocery store or the candy section of an area pharmacy. A bouquet of flowers, healthy cookbook, personal training sessions or a day spa gift certificate could also prove worthy gift substitutes. 6. Do not completely deprive yourself. Valentine's Day is a time for laughter, fun and food. Moderation is key. And if you do pop the lid off that box of chocolates this Valentine's Day, don't feel guilty. Simply remind your self of the habit, “stop, challenge & choose”. 7. Consider dining in this year. A great way to save calories, money and avoid crowds. Find an easy reduced calorie meal that you can cook with or for your significant other at home. Rent some romantic movies and make a healthy dessert.
by cayo12 (submitted a year ago)
The Holidays
[quote=deadcenter]You need to have yourself a little cheat now and again. If not you are heading for disaster. The rebound effect of extreme constant discipline could lead to binge eating which will be a lot worse than allowing yourself that piece of pie or cake on Christmas. Still count your calories for the day. And be cautious of food you do not prepare. But enjoy yourself. I plan to have German Double Chocolate Cake with Coconut Pecan Frosting and Ice Cream as my treat for Christmas. And I am very much looking forward to it.[/quote] Knowledge is important... As long as you understand how the body works when it comes to nutrition you can do whatever you want. Enjoy your cake and have a Merry Christmas.
by cayo12 (submitted a year ago)
The Holidays
HOLIDAY SURVIVAL GUIDE TIPS: Here are five tips to keep you on track when you’re the host/hostess. Share with your friends and Clients to help keep them on track too! 1. Modify your favorites. You may not have to give up traditional party favorites when you can make healthier versions of them. Mashed cauliflower makes a tasty alternative to mashed potatoes. Try sautéing in broth instead of butter. 2. Ask for (and accept) help. Stress is a main trigger for unhealthy eating. Delegate tasks beforehand and don’t be afraid to ask your guests to bring a dish for all to enjoy. 3. Be leery of leftovers. When you’re cleaning up, let someone else package leftovers while you wash dishes, sweep up, or take out the trash. Portion out healthy items into ready-made Lean & Green Meal™ servings for later. 4. Procrastinate with purpose. If you’re baking or preparing calorie-rich foods for a gathering, wait and do so at the last minute so you spend less time looking at and smelling them. 5. Focus on your non-faves. If you’re preparing party food, make it something that’s easier for you to resist. For example, if your weakness is chocolate, go with fruit. Not a huge fan of coconut? Bake macaroons.
by cayo12 (submitted a year ago)
Tips
There's a lot of great recommendations on here... Some are not 100% factual but great advice in all. My #1 dieting tip, that I will advocate and stand by is: Diets don't work. 85% of people that go on a "Diet" gain the weight plus some back in 1-3 years. Learn about nutrition "knowledge is power". Find someone to Coach you and guide you in the right direction, provide support and ensure you're successful.
by cayo12 (submitted a year ago)
The Holidays
The holidays are full of temptation, but here’s one thing you can make that you don’t have to resist! Share this recipe with all your friends and Clients to help keep them on track over the holidays! Medifast Egg Nog: Servings 2 ______________________________... Ingredients 1 Medifast Scrambled Eggs 1 Medifast Vanilla Shake 8 oz water 1 teaspoon cinnamon or nutmeg 1 teaspoon rum or vanilla extract 3 packets Splenda ______________________________... Instructions Put all ingredients except cinnamon into blender. Mix ingredients for 2-3 minutes or until smooth. Sprinkle ½ teaspoon of cinnamon or nutmeg on top of each drink Garnish with a cinnamon stick if desired and serve. Each serving counts as 1 Medifast meal, 3 condiments
by cayo12 (submitted a year ago)
Macaroni & Cheese
The new Macaroni is delicious! Everyone I've talked to loves it. A quick tip is to let the noodles soak a bit before cooking it. That'll help them plump up a bit.
by cayo12 (submitted a year ago)
Silly Question.. how skinny is too skinny?
Pam-u-la, In this day and age 60% of Americans are over weight... And it's not because of genetics. It's all about social networks & the people you're surrounding yourself with are probably not the most healthy. When I lost weight I found everyone telling me to stop... But I wasn't to the flat stomach that I wanted and when measuring my Body Fat percntage it was perfectly acceptable or healthy to lose more. The thing that I find funny about this is when you look in magazines (which aren't 100% accurate) and see ripped abs or woman in bathing suites... People buy them to look more because that's what they want to look like! But, then when somone sets that as their goal and they start to work towards it and achieve it. Friends will get jealous and bash on you.
by cayo12 (submitted 2 years ago)
Help! No weight loss during week 2 of Induction
Jmatosky, Your calorie intake looks sufficient enough. After reading everything I would say your TOM may be the factor... I'd have to know more but I'd wait another week and see how everything goes.
by cayo12 (submitted 2 years ago)
LOW CARB DIET - REALLY WORKS
In the past I've made a list of activities or chores that take about 15 minutes, so that when you do have that urge due to "emotional eating" have a glass of water and then mark one of those things off your list. What Low Carb plan are you currently on?
by cayo12 (submitted 2 years ago)
Diet vs exercise
lmbr, A lot of good advice listed here! The key to your 1-2lbs a week is negative 500-1000 calories a day; which Kingkeld stated. That's basic science since there's 3500 calories in a lbs of fat & (500 x 7 days = 3500 calories). When I work with clients I focus 90% on nutrition because there's no such thing as immediate results, if we're planning on keeping the weight off. It's all about learning Healthy Habits, so you can start to make smart decisions. I focus on losing 2-5lbs a week; which is a healthy weight. Feel free to contact me if you have any more questions.
by cayo12 (submitted 2 years ago)
supplements
[quote=meimei071625]We should know that not all products are effective to everyone.. maybe it's good for someone but not on you or vise versa. You should look for the one which is suitable or you will find effective for you. If you want to loose weight maybe I can help. You can try this unique fat loss program that will let you lose weight in under 7 days! It is proven, safe and very effective. Visit http://tinyurl.com/85oytjx for free presentation.[/quote] True statement on supplements! Because if I'm looking to lose weight I wouldn't want a bulking supplement or if I have high blood pressure I probably wouldn't want to buy a weight lose supplement that increases my metabolism. Dr. I've seen your "7 day" weight lose program and you state a lot of facts; which I'm all about providing facts to people. The only downside to the program is it's all about fast and easy results. At my clinic all of my clients lose weight 3-5lbs a week which; is a healthy weight loss. But, we also have a support program to eliminate gaining the weight back. Since 80% of people that go on these FAD fat plans gain the weight back in 2yrs.
by cayo12 (submitted 2 years ago)
supplements
Snugles, I've used several different types of supplements in my life time and there's a lot of supplements that I do like. I see you found the benefit of vinegar; which is a Thermogenic food. When working with my clients I normally focus on caloric intake and eating correctly throughout the day. I've worked with all types of people and this is 90% of what we'll focus on 1st. Once we start seeing the results; which doesn't take long, we'll then start looking at vitamins and supplements as needed. If you have any further questions feel free to let me know. I love helping in anyway that I can and I hope you find my response beneficial.
by cayo12 (submitted 2 years ago)
Advice please - Ex Cambridge dieter
FOYLEY, After closely analyzing the last 4 days of your diet your calorie intake is fine. You're doing a great job at sticking around the same intake daily; which is what I recommend for most of my clients. I would never put a female patient on a 900 calorie diet or lower with out direct doctor supervision and I've noticed your lowest intake was just over 1k calories. Very acceptable! Most clients I work with I usually have on a 1200-1500 calorie diet depending on gender and activity level... This brings us to TEE; which it's not too important right now. I did notice that your percentages of FAT/Carbs/Proteins is off... With the unbalance you're currently eating at your body will store fat for energy and also burn muscle for fuel... This unfortunately is a common mistake with most diets and will slow down your metabolism over time. If you have any further questions or need support feel free to let me know.
by cayo12 (submitted 2 years ago)
Pounds coming back on after quitting smoking
Pam6283, It doesn't look like you're heavy to begin with, but if you're really concerned about gainging some unwanted weight just ensure you're not eating too many calories in a day. Also try eating every 2-3 hours to ensure your metabolism stays high and it'll help with the hand to mouth fixation. But, be extra careful that these are not large portions. Also cravings usually last up to fifteen minutes. So create a list of things to do that take about fifteen minutes. I.E. Chores around the house, Running/Walking anything that's productive and when you get the cravings mark something off your list. If you have any questions or need more support don't hesitate to ask... Keep up the great work!
by cayo12 (submitted 2 years ago)
Master Cleanse Detox?
Something that offers more antioxidants vitamins and minerals would be more benefical with a cleanse. The only down fall I've found with that is you can't live off a cleanse. Clients that I've worked with have tried them, but they always go back to the weight they were before because they didn't learn how to change their behaviors; which got them there in the 1st place. If you need any health / nutritional advice feel free to let me know.
by cayo12 (submitted 2 years ago)
I need some help...
MsCarney, Knowledge is power and by making yourself more knowledgable around how to make healthy decisions in your everyday activity is going to help change the habits that you're so used to. I have had several clients and patients that have gone through the yo yo or constant feeling of failure, while saying that it runs in their family... Everyone here is great at providing support and motivation; which it sounds like you need! I have a client right now that started at 311lbs a little over a month ago and is currently weighing in at 284lbs; which is a huge succes for her. As a Health Coach I like to make myself available to those who need advice and support. On average if you're using basic science you should be able to lose 2-5lbs a week & stay very healthy. Feel free to contact me if you need any advice or support! This is my life.
by cayo12 (submitted 2 years ago)
Calorie Intake Adjustment
I also here that your calorie intake is around 1,700 or so. This is not a low calorie intake diet. So, generally speaking this calorie intake will maintain weight for someone weighing in at 170lbs (77.1 kgs). If your goal weight is 75kg I would be eating about 1,600 calories per day. Spreading my meals out every 2 to 3 hours and eating more protein than carbs. Don't be discouraged by positve results! Eat healthy & keep up the great work.
by cayo12 (submitted 3 years ago)
Eggs
You can also be more specific with your search; which helps eliminate browsing or any quest work. (I.E. Olympia Valley - Grade AA Eggs or Great Value - Original Liquid Eggs). Also you can add something new if it's not on the FS site, like Phule stated. And we all appreciate new stuff being entered (correctly). This saves us all time!
by cayo12 (submitted 3 years ago)
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by C67241 on 30 Jul 14 11:42 AM

Member Tip

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by member Lucky765
This is tough......I,m spending 90% of my time trying to stay on meal plan and the other 10% going off it.....Resulting in an increase in weight..
05 Jan 14 for diet Atkins