Dieting Obstacle When Life Gets in the Way

 Dieting Dilemma No 1: When Life Gets in the Way 

That pesky thing called life has a way of fouling up our the best laid plans. First you decide you're going to start keeping your car cleaner, thinking, "I'll wash it every Saturday morning." Great, you have a plan. Saturday comes along and someone calls inviting you to go golfing. "I was going to wash the car, but I can do it when I get back," and off you go. Maybe you do wash the car later that day, maybe you tell yourself, "I'll wash it next Saturday. It wasn't that dirty anyway."

Next week Saturday comes along and someone invited you camping so you're in the woods thinking, "Oh, well, I can't wash the car from here, can I?"

Another Saturday rolls around and you've forgotten all about your car washing plan, so even though you're not doing anything else you're thinking, "I don't really FEEL like washing the car right now. I'll do it later," and so it goes.

"Life is what happens while you're busy making other plans." -- John Lennon

It happens to all of us. You join the gym and immediately get the flu. Sign up for a adult education class and you're car breaks down on the first night. When you need to water the grass there's no rain in sight, but wash the car and what always happens? These examples aren't meant to give you a pessimistic outlook but instead to point out why persistence in the face of obstacles is what separates the haves from the have nots.

It's not what happens but what you DO with what happens that matters 

The best approach is one-day-at-a-time, or even lesser intervals depending on what you are attempting to do. If you're trying to quit smoking, you might want to take things half-an-hour at a time. With food or eating it can be one meal at a time, one hunger pang or craving at a time, or whatever interval works for you.

Choose your Time Interval then Make it Happen 

If you say you'll never do something again (smoke, overeat, over drink) it never lasts (you must build in the possibility of occasional lapse), but if you wake up in the morning and decide for that day, and only that day, that you will follow through with your plan, for just that one day, then it does happen.

There's a real rush of accomplishment when you wake up and realize that yesterday you did follow-through; you accomplished what you set out to do. And that's when it's easier to decide your intention for that day (or that hour) once again. Each accomplishment builds onto the next, and it gets easier and easier. Learning to follow-through takes practice.

Let Successes Build, Lapses Pass 

It takes practice to get proficient no matter what you are learning, so plan to persist. Small lapses aren't failures, they are only lapses, and you then decided for the next time period. You will find that you are following through more often than not as time goes by. Doing this allows you to pre-plan when you know you'll not stick to your eating plan, thereby making it okay on occasion to over indulge. Holidays, special occasions. People who maintain a healthy body weight do this all the time without thinking about it. When you give yourself permission to indulge, it's amazing how much less you'll feel like overdoing it.

What About Those Obstacles and Unexpected Events? 

What about when you decide and something comes up unexpectedly? For instance, you decided you're going to work out on Monday, Wednesday and Friday after work at 6:00 PM. This works great on Monday and Wednesday but Friday someone asks you to join them after work for drinks or dinner. Maybe that cute co-worker you've had your eye on.

What do you do? Do you say, "No, thanks, I have to work out," and risk never getting to know that person, or "No, I already have plans," and sound like a jerk, or "Maybe some other time," and you know there'll never be another time, or "Yes, that sounds great," and then you berate yourself for being a whimp and not following through with your workout plan? Either way you're not going to feel good about your decision and you're setting yourself up to fail.

Set Things Up So You'll Succeed - No Matter What 

Instead, set things up so you will succeed, no matter what. Before you decide what you want to do, think it through completely. This is part of the "Creating a Compelling Outcome" process (included in the Ending Emotional Eating Workshop). When you decide what you'd like to do you must also consider everything else that will be affected and whether your plan is workable in the real world. Maybe Friday night workouts are going to be interrupted often. Better then to choose a different day or time.

If you thought about it before-hand you may have realized that things would often come up Friday evenings, so you decided to work out on Monday and Wednesday evenings and Saturday mornings, or some other schedule. Thinking about what might interfere is why many people do their exercise in the early morning hours. Working out in the morning virtually ensures nothing else will interfere. No one invites you out for 6:00 AM except maybe your running partner!

If you want to get up early, think it through. Are you a night person? Early morning hours probably won't work for you, but some other time will. Do you have a spouse who'd complain loudly? Consider them as well, but don't let everyone else's preferences keep you from doing what's best for you. Consider others and any objections they may have, and then decide in advance how to counter those objections. It's basically a way to look at your plans from all the angles, figure out the danger zones, decide in advance on strategies to keep you on track, and then get started.

Secondly, realize that once in awhile you won't be able to keep to your plan. That's okay. Holidays interfere with gym hours. I've been annoyed when the gym was closed on Christmas Day! Sometimes despite your best efforts, things come up. That's okay too. You must be somewhat flexible, but at the same time persist to make sure you have scheduled a plan that can work the majority of the time.

Use This Process on Any Change You'd Like to Make 

If you're making changes in your eating habits, do the same thing. I've done this successfully with many eating habits such as my old "Once a week cheese burgers and fries habit" which is now down to seldom or a couple of times a year. I did this by taking my four times a month cheese burgers and fries habit and cutting it back first to three times a month, then twice a month. Finally it was easy enough to just drop it. The habit was broken once I broke the regular cycle.

Remember too, you're not setting up a perfectionist situation, but a plan you can live with and work with. Choose one small thing to change, one habit, one event. Achieving small wins daily builds to enormous successes, and life goes on. Enjoy every moment of it.

Then, when those special situations arise, you'll know what to do, because you've already planned ahead, and even if you abandon your plan, for a vacation perhaps, you just get right back on track when you return feeling refreshed and excited to get started again. Relaxing like this on a vacation many find they eat a lot, play a lot and any weight they gain is lost within days of their return.

By Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

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Does a Gluten Free Diet Work for Weight Loss?

What is gluten?

Gluten is a type of complex protein. Unlike other common proteins, gluten mostly occurs in certain carbohydrates. Wheat, rye etc are rich in gluten. Gluten is an essential component of any bread. It is the reason why bread rises and gains a chewy texture. Gluten makes the bread stretchy.

What foods are rich in gluten?

Though gluten is most commonly found in wheat, there are many other foods which contain significant quantities of gluten. Some examples are as follows:

• Since gluten is one of the main ingredients in wheat, all products containing wheat are rich sources of wheat. These include all breads, cakes, pasta, cookies, doughnuts, flour, spaghetti, biscuits, waffles, bagels and many more.


• Apart from wheat, few other cereals also contain significant quantities of gluten. These include grains like barley and farina.


• In foods which do not naturally contain gluten, it is added for a number of purposes. Gluten is a thickening agent and used widely in sauces, ice creams, puddings and gravy.


• Almost all refined and processed foods contain gluten. Examples include pizza, salami, sausages, soups, chips, hamburger etc.

So, you can see that gluten is a very common component in many common foods. If you are thinking of adopting a gluten free diet, then you should know that you may have to do without some of your favorite foods.

What gluten free foods can you include in your diet?

• The list of foods containing gluten is a long one. So, if you are considering a diet free of gluten, you need to know what foods you can include in your daily diet.


• Though gluten is commonly found in cereals, it is not present in every cereal. Rice, quinoa, amaranth, millets etc are excellent gluten free alternatives.


• Yams, potatoes, arrowroot, sorghum etc are good sources of starch free of gluten.


• Fresh fruits and vegetables do not contain gluten and so can be easily included in your diet.


• Lean animal proteins are also free of gluten. However, they should not be breaded which adds gluten to the preparation.


• Nuts and legumes can be eaten in a no gluten diet.


• Finally, in recent days, gluten free breads, biscuits, cereals and desserts have been introduced in the market. However, in many cases, though they are labeled free of gluten, they do contain a small quantity of gluten.

How can gluten free diet help in weight loss?

Though people from various walks of life say that gluten free diet is ideal for weight loss, it requires some in depth analysis before you switch to such a diet. Here are some points that you should consider:

• According to the American dietetic association, there is no proven gluten free diet for weight loss. Little research has been made in this connection. So, there are no statistical data to prove or disprove no gluten for weight loss.


• Some people suffer from gluten intolerance and gluten allergy. They have to eat a gluten free diet in order to stay fit and in good health. An extreme form of gluten related disorder is the celiac disease. This is a form of immune disorder where the intestine cannot absorb the nutrition which is present in the food that you eat. Celiac disease is aggravated by gluten intake.


• Apart from the people who are suffering from intolerance and other similar disorders, gluten probably plays an indirect role in weight loss. If you examine the list of gluten rich foods, you will see that they are also high in calories and sugar which lead to weight loss. So, if you avoid gluten rich foods, you are actually avoiding processed foods which add a lot of needless calories to your diet. As a result, you will obviously lose weight.


• A few studies have been conducted. They reveal that if you go on a no gluten diet, you are actually opting for healthier food choices. As a result, you may lose an average of 15 to twenty pounds of your body weight at the end of the first month of your gluten free diet.


• According to one research, no matter how tall you are, eating gluten rich foods continuously will make you heavier and bulkier.


• While scientific evidence of no gluten for weight loss is still being collected, there are a number of conclusive studies which show that overweight people who are suffering from celiac disease enjoy definite benefit from a diet free of gluten. A clear trend of weight loss can be seen in them.


• The fact is that gluten itself is not causing any significant increase in your weight. So, eliminating gluten is not likely to have a severe impact on your weight. However, the gluten rich foods also tend to be rich in salt, fats and calories. So, when you avoid them consistently, a noticeable difference is seen in your weight.


• You need to be careful about what foods you choose to replace the gluten rich food that you are eliminating from your diet. These free of gluten substitutes actually may contain higher calories. At the same time, replacing wheat cereals with refined cereals may affect your nutrition because these are often not enriched with added nutrition. In these cases, a diet free of gluten will not be helpful for you in losing weight.


• In fact, except in celiac, gluten free diet exercises little direct influence on weight. But, it does have a lot of indirect influence. So, if you can stick to gluten free healthy alternatives for long time, you are bound to notice a loss in weight.

For more information on the gluten-free life visit Little Soya. If you are interested in purchasing gluten-free products visit us on Amazon.

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Are You Using Food to Deal With Your Feelings?

In a world where the heart often rules over the head, you don't need a doctorate in psychology to realise that emotions are part of what we are.

That's not necessarily a bad thing. Whether it's cheering Ireland to sporting glory, sharing happy times with family or friends, or being moved by a standout musical performance, emotions often provide a foundation of positive feeling that will create treasured memories for years to come.

It's when emotions have a less positive aspect that problems can arise, not least as a result of the way we react and deal with negative feelings they generate. Never is this so true as when emotions affect they way we eat - or "emotional eating" as the phenomenon is generally known.

Most experts agreed that the term refers to people using food as a way to deal with their feelings rather than to satisfy their hunger, which in extreme cases can lead to compulsive overeating and food addiction.

It all sounds quite daunting but the truth is that emotional eating is something that most of us do from time to time, whether asking for another bowl of dessert in spite of feeling full or demolishing a pizza in front of the telly on a Friday night.

Don't worry if this sounds familiar. We wouldn't be human if we didn't enjoy the occasional blowout. It's when your feelings start to dictate your day-to-day diet that you need to consider whether your emotional eating is getting out hand.

It's important to be aware that while emotional eating can frequently be triggered by a bad experience, it can also be caused by a positive event. So while eating 'comfort food' in response to stress is a classic example of emotional eating, a celebratory dinner that leads excessive eating and drinking is another.

Whatever the trigger, the critical point is that if unchallenged, emotional eating can be a serious problem, resulting in an unhealthy diet and lifestyle leading to excessive weight or obesity, and all the associated health risks these bring.

If you think you are affected by emotional eating then take heart from the fact that you have taken the first step towards tackling the challenge by recognising it is an issue for you. Having done that, you can then start thinking about ways to break the cycle.

For example, consider how to reward, compensate yourself in ways that do not involve food. Keep a food diary to help you identify your eating triggers. Make it a habit to always "take five" before eating by taking a few moments to consider whether you are eating to satisfy genuine hunger, or simply to feed your emotional needs.

Even if you recognise that emotional eating is at the root of your weight problems, you may still need help to deal with it. Start by talking to your GP who will be able to advise you. Also consider contacting a reputable weight management clinic, where an expert consultant or adviser can discuss how to identify and tackle the triggers at the root of your emotional eating as part of a healthy weight management programme.

If you are looking for help with emotional eating then follow the link. Some great advice.

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How To Lose Weight While Pregnant - 3 Tips To Help You Lose Weight While Pregnant

Putting on extra weight while pregnant is, as we all know, part and parcel of the whole process. And it has it's plus points too - those bigger boobs make your hubby feel like a kid at Christmas! :)

But what is a normal and appropriate amount of weight to gain while pregnant? Are there any ways that we can safely lose weight while pregnant? What can you do now that will make your labour easier and help you get back to your pre-pregnant weight super fast when your little bundle of joy finally arrives?

Are you really overweight?

These days it's easy to get sucked into the media's image of what a mum-to-be should look like, what with all these celebrity toothpicks, as I like to call them, having no more than a small bump, whilst being on some faddy diet. I must stress that pregnancy is definitely not the time to be going on a strict weight loss diet. What you need is to ascertain what a suitable pregnancy weight is for you, and then take steps to try to maintain it and increase your health and the health of your baby.

Everybody is different, and every woman's body will react differently while pregnant. An average weight gain for a full term pregnancy is anywhere between 25-45 pounds, which includes the increase in the mother's blood volume, the size of the uterus, the placenta, various fluids and the baby. This is an average figure so there will be much variation either side. Check with your doctor for more advice on your optimum weight.

How to lose weight while pregnant Tip no.1 - Control Your Cravings

Cravings are one of the hardest things to deal with during pregnancy, and annoyingly, one of the biggest contributors to excessive weight gain. Waking up in the middle of the night yearning for chocolate, or ice cream with gherkins, is a well-known part of pregnancy. However, these cravings, while healthy and perfectly normal, can be controlled and there are even certain foods that can reduce your cravings. Eating foods with a low Glycemic Index (GI) can help balance your blood sugar levels and reduce the highs and lows that many women suffer throughout the day, due to their slow release of energy. This can help you in reducing the onset of any excess pounds and begin to help you lose weight while pregnant.

By craving foods with high sugar and glucose levels a vicious circle can be created because they will often make the cravings worse, affect your mood and contribute to excess weight gain.

How to lose weight while pregnant Tip no.2 - Eat More Often

"Hang on, didn't you just tell me to control my cravings Now you're telling me that eating more often will help me lose weight while pregnant? Are you out of your mind?"

This kind of sounds counter-intuitive doesn't it? The idea though is that you'll be eating smaller portions more regularly instead of 2-3 large meals a day. By doing this you're not consuming any extra unnecessary calories, but are feeding your body and the baby more regularly. This will help keep your metabolism and blood sugar at consistent levels and keep you energised throughout the day.

And yes, I am out of my mind but not because of this! ;)

How to lose weight while pregnant Tip no.3 - Exercise

Exercising regularly during pregnancy was once frowned upon, but now has seen to be a great way to stay in shape and lose weight while pregnant, avoid the aches and pains common with weight gain, and can increase energy, flexibility and make your labour significantly easier (thank goodness!).

Walking and swimming are excellent low-impact ways to keep you fit and healthy and maintaining a balanced weight while pregnant. The buoyancy you'll find in the pool will often come as a relief and an aid to your daily routine and let's you get some fantastic exercise without putting stress on your body or the baby's.

Stationary cycling is also a great way to get some low-impact exercise and build stamina.

Yoga and Pilates can be beneficial and effective ways to lose weight while pregnant but make sure you find a suitably experienced instructor who has specialised in dealing with pregnant women.

Again it's always best to check with your doctor on the intensity of your workouts, for instance, if you exercised regularly before you were pregnant then your workouts will be notably different to someone who didn't.

There's no need to go through your pregnancy feeling overweight, unattractive and lacking energy. There are many more simple steps you can take to help you lose weight safely while pregnant, and have an easier labour.

Discover more secrets and tips on How To Lose Weight While Pregnant at my website.

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Eat More, Weigh Less? Yes, You Can!

Is it really possible to eat whatever you want and still lose weight? Hearing a supermodel say that she never exercises, and eats whatever and whenever she wants is enough to make anyone scoff in disbelief. But then why do we hear famed medical doctors and nutritionists say that eating more can actually help you lose weight?

Because you can! It just depends onhow you do it.

Unfortunately, eating a diet that consists of hamburgers, French fries, and milkshakes is not going to take you to that healthy weight you've been obsessing over for the past couple months (or possibly even years). Even if you do cut down on your portions, your insides are still not going to be very happy.

So what is the secret? Here it is, in 5 simple steps that even the most skeptical dieter can appreciate:

1. Eat More Often: Yes, you read that correctly. Eating more frequently throughout the day (4-6 times) will help keep your metabolism working at its full potential. Think of your metabolism as a bike that is being pedaled. If you stroke the petals on a pretty continuous basis, the bike will be able to cruise for a short distance with no extra push. However, to keep up that speed the bike will then need another couple strokes, allowing you to cruise for a couple more moments without pedaling. Conversely, if you do a couple really fast strokes and then completely stop pedaling, the bike will speed up for a short amount of time, but will eventually slow down until it comes to a standstill.

Your metabolism is the same way. It needs that constant stream of energy to keep it running smoothly. If you don't eat for more than 4 or 5 hours it will begin to slow down, just like the bike, burning fewer calories per hour (aka, causing you to gain weight over time).

2. Turn Snacks into Mini-meals: Since you are now going to be eating more often, it is reasonable to think that your meals should be turned into snack-sized, right? Wrong! It is actually more beneficial to think of everything you eat as a mini-meal. By doing this, you are not only making a conscious effort to slow-down for a moment and eat your food, but your choice will [most likely] be a healthier one since meals, by definition, contain a variety of foods, not just one item (ie, a piece of cake).

3. Eat Larger Quantities: ...of vegetables that is. Sorry to disappoint, but I am not going to lie to you and say that you can eat whatever you want and still have the supermodel physique that you have been dreaming of. However, I will say that when it comes to eating veggies, there really is no limit. Eat until you heart is content!*

Vegetables are full of fiber, vitamins, and antioxidants, all of which will help you feel and look better on the inside and out. Furthermore, they help to fill you up without leaving you sluggish and lethargic as often is the case after a big meal.

*As a side note, loading your veggies with butter, bottled marinades, etc. does not count in this no limit rule. I prefer to roast my veggies, with absolutely nothing on them at all, and will then add a little bit of coconut or olive oil (plus a pinch of salt and some fresh herbs) on them when they are finished. This will give them a good flavor while allowing you to use a much smaller quantity.

4. Eat More Fats: And by fats I mean the healthy kinds, including those found in olive oil, coconut oil, flaxseed, avocadoes, nuts, seeds, fish, and Organic-lean meats. Our bodies need fats. In fact, our brains are made up of roughly two-thirds of the stuff. Fats keep our intestines running smoothly and our minds working normally. They also help our metabolisms work as they are meant to.

Getting around 20-30% of your calories from healthy fats is a good range to shoot for when trying to figure out how much you should be eating every day. But please, try your best to only get them from foods contained in the list above. There are tons of very unhealthy fats for you out there as well (trans-fats and saturated fats are the worst).

5. Eat Before Bed: How many times have you heard how bad it is to eat before bed, and that you really shouldn't eat after 8pm at all. Well, let me tell you this is not the case at all! In fact, you really should eat something before you go to bed. This all comes back to the slower metabolism idea that I covered in #1. Not eating for 10-12 hours will slow down your metabolism, forcing it to burn fewer calories than it otherwise would. Plus, at least for me, I have a horrible time trying to sleep when my stomach is eating itself because I am so hungry!

Do yourself a favor and stop going to bed starving. This doesn't mean eat a gourmet meal, but have something small (maybe 100 calories or so). Choose something that has some fiber in it and some healthy fats as well. This could mean anything from an apple dipped in Almond Butter to Organic Yogurt with blueberries and pecans sprinkled on top [just a couple ideas].

See, you can eat more and weigh less! Now if only we could sleep less (while still feeling well rested) and add a couple extra hours to our day...

As a Nutritional Chef, I not only focus on healthy eating, but I take pride in creating food that taste just as good, and often a great deal better, than it's unhealthy counterparts. Health is a lifestyle and I believe that the road to getting there needs to be enjoyed!

Furthermore, I am a Certified Fitness Trainer and so I know how exercise, combined with healthy eating, can make a world of difference in how someone feels on both the inside and out.

With my Master's in Nutrition and my Culinary experience, my knowledge of health and nutrition, coupled with my passion for cooking, put me into a league all of my own.

Learn more at http://www.theguiltlessgourmet.com, and visit OCFoodandFitness.org for even more great health advice.

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How to Stay Fit After Pregnancy/Delivery

Pregnancy is the most beautiful time in a woman's life. She is pampered and loved to such an extent that she starts loving each and every moment of it. The very feeling of giving birth to a new life keeps a woman in high spirits. There is no way to think about fitness and shape during this time that most women start bothering about their appearance and fitness after the delivery. Here are some tips to stay fit after pregnancy.

Practice yoga. This helps improve balance which is affected by changes in body weight during pregnancy. Yoga is also an effective technique to soothe body aches and joint pain. There are yoga and fitness centres that teach yoga for new mothers.

Exercise on a regular basis. 25-30 minutes work-out a day is helpful. Early morning exercises are more effective as you are fresh and energetic in the early hours. Apart from regular exercise, maintain a healthy and nutritious diet.

Do not go on complete dieting as you are eager to lose weight. This will have an adverse affect on your body. Include green vegetables and fresh fruits. Make sure your daily diet is enriched with needed minerals and vitamins. Use a weight calculator to know the ideal weight you should have.

Breast feed your baby as the doctor advises. Some people have a misconception that breastfeeding distorts the body shape. This is wrong. Breastfeeding helps the mother burn high amount of calories which helps in gradually reducing weight.

Every new mom complaints of their flabby tummy after pregnancy. Do sit-ups on a regular basis. Lie on your stomach as much as you can. Use stairs instead of lifts. Ball crunch exercise is also beneficial to get rid of the bulging tummy. To do this, lie down on your back and keep your body suspended over a large blown up ball. Clasp your hands behind your head and take normal breathing. Perform this for 10-15 minutes every day for speedy results.

Love your body as much as you love your baby. Know that you need a sound mind and body during and after pregnancy to look after your baby properly. Stay fit!

Riya is a computer professional, who has now settled in Delhi. She recently explored Infolona and got solutions to her day to day problems. Her personal opinion is that Infolona is a key to many questions which a person has in mind.

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5 Tips To Overcome Obesity In Children

The other day, after ushering my children outside, my son asked me, "Mom, why do you always make us go outside and play?" Without even thinking, my answer was very simple, "Because son it is the healthiest thing for you."

Obesity in children is a growing epidemic in the United States, but it doesn't have to be. According to the Centers for Disease Control and Prevention (CDC), the obesity rate in children is at 17%, or about 12.5 million children and adolescents between the ages of 2 and 19 years of age (CDC, 2011). Obesity among children and adolescents has nearly tripled since 1980!

How do we get our youth to become and stay healthy? Below are some ideas:

• Turn off the TV / video games - If video games are a must, then make them active games where the child can get up off the couch / floor, and actually move. TV is extremely limited in my home and video games are banned... just my personal preference.


• Send children outside to play - let them ride bikes, rollerblade, run around with friends. My kids love playing outside! Using their imagination and getting exercise at the same time is great for their growth and wellbeing.


• STOP buying the junk food!! - Eating out every once in a while won't hurt, but constant junk food is horrible for a growing body. Junk food consists of fast food and sugar packed snacks, including soda and koolaid. It is very rare that we eat out or have soda or other sweet drinks and snacks in our home. If it's not there, then there isn't any temptation.


• Provide healthy snacks and water for children - a piece of fruit is a great snack for a growing child, as is water! My 11 year old son asks for an apple and a bottle of water before he asks for sweets. He thinks it tastes better and he knows it makes him feel better in the long run.


• Create a routine for the child - get up around the same time everyday, have meals and snacks around the same time every day, have the same nightly routine to get ready for bed, etc. This will help the child adjust to a new way of living - a healthy way of living. When my son was diagnosed as ADHD I chose to change up our routines at home. As soon as I implemented a strict routine his behavior became so much better nearly overnight. Kids thrive on routines and rules because it makes them feel safe.

Yes, this may be a huge change for some families, but definitely worth the change! With the right diet, the right amount of exercise, and a healthy daily routine, he or she will grow stronger and be healthier for life. Weight in anyone, child or adult, can and does affect an individuals self esteem, so maintaining a healthy weight will increase self esteem and self confidence. In addition, building these healthy habits early on can decrease the risk for obesity as an adult, can create healthy lifelong habits, can decrease the chances of having serious and possibly fatal health problems as both a child and an adult, and will make the child feel better both physically and emotionally.

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5 Best Energy Foods for Low Calorie Diets

When you hit the ground running with your diet plan, you'll probably notice a sudden dip in your energy levels.

This is normal as your bodies not consuming its usual caloric intake.

However it's more than possible to consume certain foods which will boost that battery right up and don't include any additional calories that will break your daily calorie quota.

Below are considered the best 5 energy foods for dieters to stave off the fatigue and the bingeing by curbing the cravings:

1. Salmon

Salmon is packed with healthy fats, not processed fats.

Healthy fats are essential as they provide the body with a major source of energy.

Bursting with protein, healthy fats and in this case salmon should be included in your diet plan at least twice per week.

2. Quinoa

Quinoa is relatively new to western diets but has been used for generations in South America as a staple means of protein.

Vegetarians will get their most amount of protein from this one natural carbohydrate, far more than you would from brown rice.

3. Bananas

While bananas make you feel full and will help reduce your appetite, they also contain a lot of potassium which is a micronutrient essential for propelling energy levels higher in the body.

Fresh produce in general will contain a lot of natural potassium, so be sure to consume fresh foods daily, to starve off hunger and fatigue.

4. Oats

It's blood glucose levels which determine spikes in your energy levels, from a sudden high to an onset of weariness, keeping blood glucose levels nice and steady is key to maintaining energy levels.

Oats are perfect for this as they are slowly digesting healthy carbohydrates which should not be eliminated from your diet.

Low in sugar, high in fiber, Oatmeal is a good source for getting your fix of oats and it will only take a minute to prepare any number of Oatmeal dishes.

5. Egg whites:

Have you ever noticed why weight lifters consume lots of poultry, especially eggs.

It's the egg whites in this case which are rich in protein but extremely low in calories, containing perhaps only 15% per egg white, but they are a great source of healthy fats, and are excellent at maintaining your lean muscle mass which is why they prove so resourceful for guys down the gym.

Egg whites don't just repair and rebuild muscle, they also make you feel energized after a hard session of strength training.

Bottom line:

If you want to maintain high energy levels but avoid the crashes and the cravings, a staple diet of healthy fats and carbs rich in protein are perfect for low calorie diets.

Additionally, consider using some of the latest weight loss supplements to really help you lose weight faster:

Visit: Best Weightloss Supplements to view the top 7 weightloss pills for 2013

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