700 Calorie a Day Diet - Plan Your Nutrient Rich 700 Calorie Diet to Lose 3 to 4 Pounds a Week

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All dieters look for quick & easy weight loss diets. But very few diets are actually healthy & nutrient rich. The most common saying to lose weight is 'eat less and move more.' So you may restrict yourself to a low calorie diet in order to have a flat belly. A 700 calorie diet can actually help you lose 3 to 4 pounds in a week quite healthily.

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Here are some diet tips to lose weight healthily:

Shop wisely. : Read through the labels of the food you purchase properly. Chart even a chewing gum that you eat. The key is to know the calories you have eaten. You must distribute your meals in away that you land up eating not more than 700 calories in a day. This amount of calories is low but sufficient for your body. It is not deficient diet any which ways.

Watch that you take all essential nutrients.: We must take a balanced diet in order to keep fit. Even fat & cholesterol are important to taken in the food. But you must check that you take good cholesterol and avoid unsaturated fat. A nutrient rich food in case of weight loss must have a high content of fibers. The best source of fibers is raw fruits & vegetables.

Exercise: Along with a proper diet, you must exercise for at least 30 minutes daily. It is not necessary to do intense workouts. Even simple cardio workouts like walking, jogging and swimming.

Water: Along with 700 calories, you must take at least 10 glasses of water every day.

Balanced Diet: You must take 6 short meals in place of 2 major ones. Take these on time and make sure that you do not skip them ever. The food items that are considered nutrient rich and healthy are whole grains, nuts, juices, salads & lean meat. Use honey and apple in place of sugar as sweeteners. Next avoid rice, potatoes, white flour, processed food, junk foods, etc.

Avoid Smoking & Drinking.: The impact of your 700 calories diet would almost double if you avoid smoking & drinking.

Avoid caffeine. : Avoid tea & coffee. In stead take green & white tea. They have low calorie and are very rich in nutrients. This would help in weight loss.

Acai Diet: Use weight loss supplements like Acai Berry pills & capsules. It would increase your metabolic rate and hence aid in reducing 3 to 4 pounds every week.

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What Are normal Lipids & What Can Be Done to Bring Unhealthy Lipid Levels Back Into a salutary Range

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I believe most doctors will tell you that it is rare when a outpatient has a lipid profile done and normal lipids levels are found. Most of us are simply too busy to pay much attentiveness to take the steps significant to accomplish and sound normal lipids and quite de facto when we gaze upon the dollar menu at our popular fast food bistro it is probably not something we considered. But maybe it should be!

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Plain and uncomplicated lipids are blood fats that if allowed to go unchecked can lead to a amount of very serious conditions including heart attack, stroke, and atherosclerosis. These tiny molecules are poorly soluble in water thus needing help in entertaining through the bloodstream and are paired with less water soluble lipoproteins.

There are five lipoproteins categories listed in order of density. They are: chylomicrons, very low density lipoproteins (Vldl), intermediate density lipoprotein (Idl), low density lipoprotein (Ldl), and high density lipoprotein (Hdl).

When evaluating normal lipids we will taking a look at total cholesterol, triglycerides, Ldl, and Hdl.

Each of these reading has a slightly dissimilar importance and importance. Commonly normal lipids are 230 or less for cholesterol; 150 or less for triglycerides; 130 or less for Ldl; and 50 or more for Hdl.

These numbers should be adjusted by 15 percent or so if a someone has any one of a amount of coronary disease risk factors are present. This list includes obesity, smoking, inactivity, high blood pressure, diabetes or being borderline diabetic, and age (over 45 years old for men and over 55 years old women).

When reading your lipid profile you doctor may select to rate either normal lipids levels exists by viewing the results as ratios. For example the most base way lipid risk for hardening of the arteries (atherosclerosis) is evaluated is by comparing total cholesterol to Hdl. This ratio should not exceed 4.5 to 1. Other base appraisal recipe used is comparing Ldl (bad cholesterol) to Hdl (good cholesterol).This ratio should not be more than 2.5 to 1.

If my test confirm that I don't have the normal lipids reading I had hoped for what is the next step?

There are a amount of steps your doctor will likely suggest. They are a low saturated fat diet high in soluble fiber; daily exercise; weight management; smoking cessation; reducing stress; and depending on the doctor maybe a glass of red wine nightly.

It is worth mentioning that in order to lower both cholesterol and triglycerides a moderate amount of polyunsaturated fat may be required. The most medicinal source of polyunsaturated fat is cold water fatty fish such as salmon and tuna.

If the above steps are not successful in achieving normal lipid levels then one of a amount of cholesterol/blood fat reducing medications may be prescribed such as statin medications or prescription compel niacin.

Can supplements help?

Most current investigate supports this idea. Some of the best examples include distinct B vitamins (B6,B12,folic acid); omega 3 fish oil high in Dha/Epa; and natural cholesterol allowance supplements containing phytosterols or policosanol.

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Natural Ways To Lower Cholesterol - 5 Natural Treatment Tips To Lower Cholesterol Quickly

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How long does it take to lower cholesterol? That is a question that seems to plague almost anyone who suffers from high cholesterol. If you're suffering from high cholesterol, lowering your cholesterol level can never be fast enough; whether you're seeking a natural way to lower cholesterol or via some other alternative treatment. According to an article by CNN in November 2006, "more than 70 million Americans live everyday with some form of heart disease." And the number is expected to rise steadily over the next 10 years.

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Heart disease is America's number one killer and probably, the number one killer in the industrialized world. The myth being perpetuated that cholesterol is never high before the age 40 is exactly that - a myth. Don't believe a word of it.

The facts necessitate a quick guide to lowering your cholesterol quickly - preferably opting for a natural and alternative treatment for high cholesterol.

But first ... for some good news. Cholesterol ... contrary to popular belief ... is not the cause of heart disease. The inflammation of arteries does that. Heart attacks occur in people with normal cholesterol levels. That's right. There's a lot of misinformation being passed around that cholesterol is bad - that cholesterol is the cause of heart disease. That's so far from the truth. In fact, your body needs cholesterol to stay healthy. Your body uses cholesterol to produce hormones, vitamin D and bile acids to digest fat. And the truth of the matter is - your body requires only a small amount of cholesterol in the blood to meet these needs.

So why should you worry about lowering your cholesterol levels and maintaining it preferably at less than 200mg./dl.? Because failure in doing so can lead to the inflammation of your arteries ... and that is when cardiovascular events like heart attacks will occur. It's only when you have too much cholesterol in your bloodstream (referred to as hypercholesterolemia) that problems start to arise. And this is where you need to pay attention. Because a high cholesterol level ... let's say ... north of 250, can and will lead to problems such as atherosclerosis. Atherosclerosis clogs arteries including your coronary arteries (arteries that feed the heart) and if left unchecked overtime, will lead to heart disease like angina and heart attack.

This is why you need to lower your cholesterol level and why it's so important to keep those levels in check. Statins such as Zocor and Lipitor may be powerful, cholesterol-lowering drugs and helps to some extent, but ... whether you believe it or not ... these can cause more damage (liver toxicity is a common side effect) than good to your body in the long run. You don't need these ill-effects creeping into your life just as you're about to kick back and enjoy your retirement.

Don't get me wrong ... I'm all for taking prescriptions drugs under doctor's orders if no other alternatives are made available. I'm sure you'll agree with that.

But I'm about to show you 5 tips you can go about lowering your unhealthy cholesterol levels without drugs right now - and fast!

Here's how to lower your cholesterol the natural way:

Consume more "healthy" fats

You must have heard of monounsaturated fats. Usually found in some types of nuts like almonds and walnuts, olive oils, canola oils and avocados. These "healthy" fats lower "bad" cholesterol (LDLs - Low-Density Lipoproteins) but at the same time, help maintain the "good" cholesterol (HDLs - High-Density Lipoproteins).

Your doctor can vouch for the fact that consuming monounsaturated fat instead of saturated fat can lower your cholesterol levels quite drastically. You would have probably come across health advice about lowering cholesterol such as, "Replace whole milk with skim milk," "Cut down on that refined sugar," or "Dump butter for margarine." Most of that information is true except for dumping butter for margarine. Margarine increases the bad cholesterol and even worse, lowers the good cholesterol - almost tripling the risk of a coronary heart disease.

Don't believe the TV ads and stay away from margarine. Dr. Allan Spreen calls margarine, "plastic butter." And he has a point. Why? Because being hydrogenated, margarine is in fact one molecule away from actually being plastic - no kidding! To put it mildly, you're actually about one molecule away from eating Tupperware. You're more than welcome to carry out a simple test to prove this. All you have to do is leave a container of butter and a container of margarine out for a while and watch. It will only be a matter of time when you see flies hovering your container of butter - avoiding the margarine altogether. If it's not good enough for flies, you know you're in trouble!

Lower your intake of "bad" fat

Lowering cholesterol without drugs begins with this very important step - simply limit your consumption of saturated fat. Saturated fat is said to stimulate your liver to produce LDLs - or bad cholesterol that would simply clog up your arteries. According to Dr William Castelli, co-author of Good Fat, Bad Fat, he recommended that a smart diet to help lower cholesterol would take into consideration the amount of "bad" fat consumed per day - ideally being 20 grams a day. And that's just for those who are healthy.

A good idea would be to simply check your food labels when grocery shopping to get a sense of how much fat grams will be going into your body at any given day. Make this a habit because a simple precautionary measure like this can mean a lot to your long-term health.

Also, take note of trans-fatty acids. The name probably already gives it away - it is another bad fat. Trans-fatty acids are chemically processed and will not only raise your total cholesterol levels but can also lower your HDLs. These acids are usually found in deep-fried fast foods, biscuits, shortenings and packaged pastries. They're not usually indicated on food labels so be extra prudent about your food choices.

Get a blood test

You will want to get a blood test if you find yourself gaining weight, losing hair, feeling depressed, feeling more tired than usual, more sensitive to cold than usual and sudden stiffening of your joints. These could be symptoms of an underactive thyroid - medically termed as hypothyroidism. Diagnosing this condition with a blood test could nip the problem in the bud and save you from a rising cholesterol level.

While you're at it, ask your doctor to check your homocysteine level as well. Recent studies are pointing towards homocysteine as a better predictor of cardiovascular events. And there is a connection between hypothyroidism, homocysteine and heart disease. If you have an underactive thyroid, this prevents the absorption of B vitamins - causing homocysteine levels to shoot up. The result is a 300 percent risk of a heart attack.

A good homocysteine level is under 8. Anything above that and your doctor should be able to prescribe you some supplements. These supplements would usually center around vitamins B2, B6, B12 and folate.

Can I have my eggs back?

Yes, you definitely can. According to the British Nutrition Foundation's Nutrition Bulletin, dietary cholesterol in eggs "has no clinically significant impact" on heart disease. In fact, eggs are such a rich source of nutrients that avoiding them could cause more damage than good to your health.

I mentioned homocysteine. Well, according to a study from Harvard Medical School, choline may be effective in managing homocysteine. And where is choline found? You guessed it. Eggs. In fact the best source of choline is egg yolks. But if you're someone with elevated cholesterol or heart disease, you should check with your doctor about the number of eggs you can consume per week. Such cases are usually limited to two eggs per week.

Stop smoking and get moving!

Those are two obvious actions to take to keep your body in good working order. If you're overweight, you can be sure that your HDL readings will be low. Shed the weight and watch your HDLs rise. It's quite difficult to raise HDLs by dieting alone. You will need the combination of regular exercising and watching what you eat. Exercising helps in lowering your triglycerides (a blood fat linked to heart disease) as well. If you are serious about lowering your cholesterol levels, pay attention to triglycerides. Because apart from clogging up your coronary arteries, high triglycerides can lead to kidney disease and pancreatitis.

There is not much to be said about smoking that has not been said already. It's just bad. Smoking depresses HDLs considerably. It is a cause of heart and blood-vessel disease and basically causes irreversible damage to your overall health. There are no two ways about it. Smoking kills.

Here is a rough checklist to monitor your cholesterol levels and as always, consult with your doctor.

LDLs

Keep it less than 130mg./dl. Anything above 160mg./dl. is high.

HDLS

The higher the better. 35mg./dl. or less increases the risk of heart-disease.

Triglycerides

Keep it less than 150mg./dl. Anything above 200mg./dl. is high.

Total cholesterol

This is the combined measure of all blood cholesterols. Keep this less than 200mg./dl. Anything above 240mg./dl. is high.

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Free Copy of the Atkins Diet Concept

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You don't need a copy of the Atkins diet to lose weight; you just need to understand some of the basics of the diet. The premise of the diet is that processed foods and the high carbohydrates cause the rise in obesity in America. Sugar, flour and other processed carbohydrates are the cause of the nation's ever-growing waistline. Dr. Atkins also promotes the removal of trans fat, not saturated fat from the diet.

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How is Free Copy of the Atkins Diet Concept

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Below is an outline to give the highlights of the diet. It is not exactly a copy of the Atkins diet demonstrates the highlights of each phase.

Phase One:

Phase one restricts the diet dramatically. This phase puts the body into a state of ketosis and Ketostix, used by diabetics, measure this. Ketosis leaves the breath vile and the mouth tasting like you've sucked on a silver spoon, so if you have a romantic evening planned, it's not a good time to start the diet.

Rules of Phase One:

Reduce carbohydrate consumption to a net of 20 grams per day. Salads or green vegetables compose 12-15 grams of the carbohydrates you consume. Eat lots of meat, shellfish, chicken or turkey, fish or eggs. Include soft or semi-soft cheese, up to 4 ounces a day. Add low carbohydrate vegetables. Butter and vegetable oils are in phase one of the diet. No alcohol. Eight glasses of water each day. Moderate use of caffeine. Watch for ketosis using the Ketostix.

Phase Two:

Phase two is the OWL phase of the diet. OWL stands for Ongoing Weight Loss. This level identifies the intake level of carbohydrates to keep losing weight without as much deprivation. Learning about the body and the foods that trigger cravings is a large portion of this phase. There is a hierarchy of foods used when adding more carbohydrates to the diet. Each week of this phase, the diet increase the carbohydrate level by 5 grams by adding one more food from the hierarchy.

Carbohydrate Ladder of Phase Two:

Add these back to the diet in portions that contain 5 grams of carbohydrates. A new food group joins the diet each week. Vegetables Dairy Nuts and Seeds Fruits Juices Convenience Foods

Phase Three:

This is the pre-maintenance level. Phase three begins when you come within ten pounds of your weight goal. Increases in carbohydrates are in increments of 10 grams each week from the carbohydrate ladder. The hunt for the appropriate level of carbohydrate intake where weight loss ceases is the goal of this level. Throw away the Ketostix when you reach phase three.

Phase Four:

Phase four is the lifetime maintenance level. Weight loss and lifetime good eating habits are the goals for this level. The option to reduce the level of carbohydrates is available if weight begins to creep back.

While this outline is not an exact copy of the Atkins diet, it gives all the main points of the diet.

The Kudos for the Atkins Diet:

The initial loss is more rapid on the Atkins Diet. The diet tends to increase the HDL cholesterol (The good cholesterol) It teaches a long-term lifetime method of eating

Thumbs Down for the Atkins Diet:

The severe restrictions of the diet create a high rate of failure. Kidney damage may result from high consumption of proteins. Long term weight loss is the same as it is for any calorie-restricted diet.

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What is a normal Cholesterol Count for Men and Women?

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Do you know what the acceptable levels are for each of the separate types of cholesterol? There are separate types of cholesterol? Yes there are. The three most well known types are Ldl, Hdl and triglycerides. Typically population with high cholesterol will give their full, composite cholesterol level. However, knowing what are the general levels for each type of cholesterol is very leading to your heart health.

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Danger of high cholesterol is a mammoth risk factor for strokes, heart diseases and heart attacks. Maintaining general levels of cholesterol can help cut your risk.

The cholesterol is measured in milligrams of cholesterol per deciliter of blood (mg/dL). The American Heart relationship has published cholesterol numbers for adults only. High cholesterol in children appears to be an area where contemporary rehabilitation is not concerned with.

Many factors can play a role in determining what the general cholesterol levels are for you, such as health, gender, race, age, family history, if you smoke, if you have high blood pressure, overweight, diabetic and exercise program.

Types of Cholesterol

Ldl is low density lipoprotein also known as 'bad' cholesterol. It is recommended that population have an Ldl cholesterol ratio that is less than 100 mg/dL. As long as the level is below 160 mg/dL is considered acceptable. Above 160 mg/dL is high cholesterol and increases your risk to heart disease.

Hdl is high density lipoprotein also known as 'good' cholesterol. The higher the Hdl count is the good it is for you. Men should have a level of at least of 40 mg/dL and women should be no lower than 50 mg/dL.

Triglycerides are a kind of fat in the blood. High triglyceride levels ordinarily indicate that the man has high cholesterol. A triglyceride level is below 199 mg/dL is considered normal.

Cholesterol Tests

To settle what your cholesterol levels are, your physician will give you a simple blood test. This test will settle the Ldl, Hdl and triglyceride levels in your blood. In order to get an literal, test reading you will be required to fast for 12 hours prior to the test. Afterwards you can eat, and make it a wholesome meal.

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Eating Too Much Sugar Causes Diabetes - Fact Or Fiction?

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Like most diseases, there is plenty of fact and fiction and often the two become intertwined and diabetes is no exception. Most people think that eating too much sugar cause diabetes, this is not true.

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How is Eating Too Much Sugar Causes Diabetes - Fact Or Fiction?

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Diabetes is not caused by eating sugar. Diabetes is caused by a combination of genetic and environmental factors. However, eating a diet high in fat and sugar can cause you to become overweight.

It is being overweight that radically increases your risk of developing Type 2 diabetes, so if you have a history of diabetes in your family, I would recommend a healthy diet and regular exercise.

Actually, I remember a story about an ex-patient of mine, let's call her 'Patricia'.

We spoke at length about all her risk factors, but she stopped me when I asked her if she had any relatives with diabetes. I couldn't hold back the laughter, when she informed me that she wasn't too worried as she didn't like her relatives and had no contact with them!

Yo can catch diabetes from someone else - Fact or fiction?

This brings me nicely to another common myth about diabetes, that it can be passed from person to person by everyday contact (SOURCE: Diabetes UK). Although we don't know exactly why some people get diabetes, we know that it is not contagious - it can't be caught like a cold or flu. There seems to be some genetic link involved particularly Type 2 diabetes. But environmental factors also play a part.

That's enough Diabetes Fiction now for some fact

Diabetes is a metabolic disorder characterised by abnormally high blood sugar levels due either to lower production of insulin or abnormal resistance to insulin's effects.

The major symptoms are excessive thirst, frequent urination, muscle cramps, poor healing of wounds, impaired vision and itching.

Heart disease and stroke - caused by diseased coronary arteries supplying blood to brain- are also common complications associated with diabetes.

As people age, insulin production may diminish and/or insulin resistance may increase. If the consumption of food, especially food that causes rapid surges in blood sugar levels, remains high, blood sugar levels may become and remain abnormally high, which is the condition known as diabetes.

The serious consequences of this are collapse, a diabetic fit followed by diabetic coma and if not treated quickly, death can occur.

So diabetes is a killer disease!

Conventional and Complimentary treatments.

One problem with conventional treatments is that they are sometimes cumbersome and, on their own, not always effective. They sometimes have unwanted side-effects and very occasionally serious side-effects have been reported.

This is not to say that oral medication should not be used. On the contrary, they may be life-enhancing and life-saving and they should certainly never be stopped or their dose changed without a doctor's advice.

But the need for them - and indeed the need eventually for insulin injections - will be greatly reduced with a few simple changes to lifestyle. One of the best things you could do is follow the methods of Doctor Patrick Quillin in his International bestselling book The Diabetes Improvement Program.

I've reviewed this book before and it stirred up quite a lot of interest, so I think it's well worth another mention.

The author, Doctor Patrick Quillin, is renowned in this field and I've been impressed with his theses in the past. He uses food and supplements to slow and even reverse all aspects and symptoms of diabetes.

The programme helps to eliminate ketones and provides an abundance of energy. It normalises blood sugar levels, and improves both eyesight and balance. Scratches and scrapes heal much quicker. It will also renew feeling and sensation in numb limbs.

It reverses neuropathy and helps to heal ulcers. All these fantastic benefits have great knock-on effects as well. They help with blood pressure, lower cholesterol and triglyceride levels, reducing your risk of heart attack, stroke and kidney damage.

And for those of you that are quite handy around the kitchen, there is a second great book associated with the programme called the Diabetics Cookbook, that lists hundreds of great recipes from all around the world.

Due to the success of the Diabetes Improvement Program last time I mentioned it the publishers have agreed to supply my readers with both the Diabetes Improvement Program and the Diabetic Cookbook at a specially discounted rate. Basically, if you buy both books, you get the Cookbook for just a fiver! That's half price and not a bad deal if you ask me. To read more about the Diabetes Improvement Program visit my website.

That's all for this week. Stay healthy.

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Functions of Cholesterol

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Cholesterol is the fatty and waxy lipid explication circulating in the body providing protective coating to the arteries and its surrounding walls. It also produces hormones and keeps the fat level intact in the body. It is said to be prevailing in every cell of the body. Despite being very important and beneficial still it becomes a threat once it crosses its set limit. Generally cholesterol is carried in packages straight through lipoproteins in the body. Broadly lipoproteins can be divided into two categories, firstly High Density Lipoproteins or good cholesterol and secondly Low Density Lipoproteins or bad cholesterol.

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How is Functions of Cholesterol

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According to the experts Hdl is very important for the body as it provides power and also fulfills the fat requirement of the body. Our body is capable sufficient to yield maximum level of fat for the body but we still intake extra fat by spellbinding meat and dairy products. If we move on to wider perspective and just ignore cholesterol's negatives then it contributes to be very important part of the body. The first and important function of cholesterol is to keep the cell membranes of the body intact. It regulates the fluidity of cell membranes and makes sure that they are not too rigid and not too fluid. Apart from this it also boost the mental doing and make you outshine others. Very few know that it not only build strong bones but also develop muscles resulting in wholesome life. Cholesterol is said to form a protective coating to the body and arteries so that we remain away from infectious diseases. Experts feel that cholesterol is the best explication that regulates body sugar along with repairing damaged tissues.

Cholesterol is best source of getting energy, libido, fertility and vitality, moreover it also aids in digestion which is very important for the body. It also performs the most vital and important function by supporting nervous theory at the time of sleep. Cholesterol not only helps in connecting neurons to the right places but is also a necessity of growing. In digestion too cholesterol plays important role as liver uses cholesterol in synthesizing bile acids. Then those synthesized bile acids are secreted into intestine where they are Generally used to mix fat with water soluble enzymes that authentically digest them. Cholesterol is also termed as precursor to maximum of steroids as it not only builds hormones but also maintains and regulates them. But the bottom-line remains that despite having many advantages still can be very dangerous.

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