Wednesday, 6 May 2015

How to lose 5 pounds in 5 days quickly - In natural way - part 1

5 Reasons Why This Method Is Easy to Do

1. You don’t have to count calories.
2. You don’t have to weigh portions.
3. You’ll find the foods you need in any well-stocked supermarket, so there’s no need to seek out     
     exotic ingredients or to order expensive special meals.
4. You won’t be overcome by cravings or extreme hunger.
5. You can easily eat this way anywhere: at home, at work, and on the road.

Putting aside all those silly methods marketed to us in books and magazines, on television and the
Internet—think of the Cookie Diet, the Caveman Diet, fat-burning cleanses, pole-dancing workouts,etc.—there are countless actions supported by good science that can help you slim down. Examples:drinking cold water or green tea, eating more loganberries and grapefruit and whole grains, laughing and fidgeting more, exercising in cold weather, replacing your desk chair with a stability ball, getting a workout partner, keeping a diet log, and so on, and on, and on.
In fact, there are so many things we can do, eat, use, or avoid to help us lose weight that we could
spend every minute of our days trying to execute even a small fraction of the items on that list. And
forget about your commitments to your job and your family. And oh, yeah, how about sleep?
So which of these things do we actually need to do? Which ones make the most difference? And
which take the least amount of time? Bottom line: Which are the absolutely most effective and
efficient behaviors we need to incorporate into our lives to lose the most amount of weight in the least
amount of time? And while we’re at it, how can we do so without having to buy special food,
expensive supplements, fancy exercise equipment, or a gym membership?
For many of you, dropping 5 pounds in 5 days will be just the beginning of your journey. With that
immediate success under your (newly tightened) belt, you’ll be motivated to keep going, to watch
more pounds melt away until you reach your ideal weight. And all it requires is continuing to follow
the simple  5 Day Plan—which won’t even feel like a plan after long. It’s actually a healthy lifestyle
for a brand-new you.

1. Eat three meals a day (composed of protein, fibrous carbohydrates, and healthy fats), along with     two snacks(composed of protein and fibrous carbohydrates), using your hand to judge portion sizes and following the meal plans.
2. Never allowing yourself to get super hungry will help you control your appetite and eliminate cravings so you lose weight more quickly.
3. Eating protein at every meal and for each snack preserves lean muscle even as you lose fat, and also aids satiety. A protein-rich breakfast helps reduce overall calorie intake over the whole day.
4. All carbohydrates are not created equal. Eat primarily fiber-rich carbohydrates, such as vegetables, fruits, whole grains, and lentils and other beans, which help fill you up. Fibrous carbohydrates also help moderate your blood sugar and insulin levels, so you’re less likely to store body fat.
5. Healthy fats are essential for your body to function properly. They also play a key role in weight loss because they make you feel full longer. Plus, they help burn body fat and reduce fat storage.

The food component has three aspects:
1. Frequency: You’ll eat five times a day (three meals and two snacks).
2. Food choices: Every meal must have protein, fibrous carbohydrates—think leafy greens,
string beans, apples, and lots more—and healthy fats. Snacks, too, must contain protein and
fibrous carbs.
3. Portion control: You’ll use your hand to judge portion size.

Eating three meals and two snacks spaced out evenly throughout the day is not optional; it’s
absolutely integral to My 5 Steps Plan. You’ll be eating roughly every 3 hours. Say you have breakfast at 7:00 a.m. Then you’d have your morning snack at 10:00 a.m., followed by lunch at 1:00 p.m. At 4:00 p.m., you’d have another snack, followed by dinner at 7:00 p.m. Obviously, you can adjust these times to fit your schedule, but the point is to never allow yourself to become overly hungry by going more than 4 hours between a meal or a snack.
if not counting calories makes you nervous, you’ll be reassured to know that each day you’ll consume roughly 1,300 to 1,400 calories if you currently weigh less than 175 pounds and 1,600 to 1,700 calories if you currently weigh 175 pounds or more.
That breaks down to 350 to 450 calories a meal, again, depending on your size, and about 150
calories per snack. These calorie levels facilitate expedited weight loss, in concert with regular

• Eating protein (and less carbohydrate) at each meal results in more weight loss than not eating
   protein throughout the day.
• Eating protein at every meal helps preserve muscle mass even as fat is lost.
• Eating adequate protein protects lean muscle mass.
• Eating sufficient protein increases fat loss, improving body mass index (BMI).
• Eating protein specifically at breakfast reduces food cravings and intake throughout the rest of
   the day.
• Eating plenty of protein aids satiety (the opposite of hunger), making it less likely you’ll

Poultry (chicken and turkey)
Nonfat and low-fat organic dairy
Beef, pork, and game
Eggs and egg whites
Legumes and beans
Protein powder

• COLD WATER FISH SHELLFISH OTHER OPTIONS LARGE SPECIES TO AVOID• Anchovies Craw fish Catfish Halibut• Artic char King crab Flounder King mackerel• Atlantic mackerel Oysters Sand dabs Marlin• Herring Scallops Sea bass Shark• Sardines Shrimp Sole Swordfish• Striped bass Sturgeon Tile fish• Trout Tilapia Tuna• Wild Alaska salmon

Sea Food Selections

Chicken and turkey are wonderfully versatile sources of protein that can be grilled, stir-fried, or
baked. A few pointers:
Lean toward white (breast) meat, which receives more of its calories from protein than dark
   (thigh and leg) meat.

Purchase skinned breasts or remove the skin before eating.
Ground lean turkey or chicken breast makes great burgers.
Turkey jerky is a convenient snack to have on hand.
Avoid breaded or deep-fried prepared poultry dishes.
  Wild Pacific salmon

All Yogurt Is Not Created Equal
Is yogurt a sweet treat filled with fruit and sugar? Or is it a tangy, protein-rich condiment? It’s both, of course, but there’s a world of difference between regular flavored yogurt and unflavored Greek yogurt, which has been strained to make it thicker. Among the many brands of Greek yogurt in your supermarket are Oikos, Chobani, Fage, and Stonyfield. The
chart below compares the nutritional information on the label of a brand of low-fat conventional yogurt with that of a nonfat Greek-style yogurt. Note the dramatic differences in protein and sugar content.

The protein in an egg is considered to be perfect, because it has all the essential amino acids and
is easy to digest and absorb. In fact, the original gold standard that determined protein quality was
based on how well other foods’ protein compared to that of an egg. Eggs are incredibly versatile and
easy to prepare. My favorite breakfast is an egg-white omelet with one egg yolk, some Hass avocado,
and a couple of slices of high-fiber bread. Egg whites contain about half the protein content of the
egg. The yolk contains the other half, along with vitamins, minerals, and one essential amino acid,
which makes the egg a complete protein. That’s why I usually use a single yolk in my omelet. Why do I throw out the rest of the yolks? A large egg contains 80 calories, much of them from the fat in the yolk, and 6 grams of protein. To get enough protein in a meal, I’d need to have five eggs for my
omelet, which would add up to about 400 calories. That wouldn’t allow me to eat anything else at that
meal. If you’re uncomfortable tossing egg yolks, look for separated liquid egg whites from Eggology
and Egg Beaters in your supermarket.

Carbohydrates are an essential component of a healthy diet. Here’s why:
• They’re the body’s preferred source of energy. You can also burn fat for energy, but only after
carbohydrate (sugar) has been burned.
• They’re a boundless source of vitamins, minerals, and other micronutrients.
• They’re contained in a wide array of fruits, vegetables, and grains, helping you add variety
and interest to meals and avoid culinary boredom, which can sabotage any weight-loss
• They’re the only source of fiber (protein and fat have none).
• Those high in fiber help boost satiety, so you actually feel the need to eat less.

6 Go-To Sauces
These condiments add tons of flavor with minimal calorie impact and no fat. To bring interest and pleasing texture to
meals, I recommend the following:
1. Balsamic vinegar
2. Mustard, particularly Gulden’s Spicy Brown. Avoid products with honey or other sugars.
3. Salsa without added sugar. Check out Pace, Old El Paso, or Newman’s Own.
4. Hot sauce, such as Sriracha, Tabasco, or Cholula
5. Lemon juice
6. Worcestershire sauce, such as Lea & Perrins

You’ll be focusing on fibrous carbohydrates as you put your meals together, specifically:
• Vegetables
• Fruit
• Whole grains, including high-fiber breads and pastas
• Beans, lentils, and other legumes

VEGETABLES are full of micronutrients, and those with the most vibrant, bright colors boast the
most of them. They’re also great high-volume, low-calorie choices. Take a tip from the Japanese,
who try to eat foods of five different colors at each meal, primarily vegetables. It’s their way of
getting a multivitamin. Following their example, you could make a rainbow of a salad with red
radishes, yellow peppers, purple cabbage, and orange carrots atop green baby spinach. Keep leafy
greens in your fridge for salads. Frozen and canned vegetables are another great choice—and are
extremely convenient. Canned tomato paste actually provides more bioavailable lycopene, a
micronutrient that may prevent against cancer and heart disease, than do fresh tomatoes.
What’s a Starchy Vegetable?
The poor potato often bore the brunt of the prejudice against carbohydrates in the anti-carb craze. But a small baked potato with skin contains only 128 calories and not quite 2 grams of sugar, while delivering 3.5 grams of protein and 3 grams of fiber. It also provides 22 percent of our daily vitamin C requirement, and is a good source of potassium and
vitamin B6. There’s definitely a place for starchy vegetables in the My 5 Plan, although you’ll limit their portion size as you will with whole grains, fruit, lentils, and beans. (Again, you can eat as many non-starchy fibrous veggies as you wish.)
Starchy vegetables include:
· Beets
· Carrots (when cooked)
· Corn
· Parsnips
· Plantain
· Pumpkin
· Sweet potato
· Taro
· White potato
· Winter squash
· Yam

 What Makes a Fruit High Fiber?
To achieve your goal of shedding 5 pounds fast, you want to mainly consume fruits that have edible skin or seeds. Not
only is that where the fiber is, but it’s also where the vitamins and minerals are. Fruits with high-fiber content also
contribute to satiety. Here’s how to distinguish between the two:

Whole Grains
1. OATS. Nothing beats a bowl of hot oatmeal on a chilly morning, especially when you serve it with a dollop of Greek yogurt, which is a great source of protein, and some berries. Oats combine soluble and insoluble fiber and are a particularly good source of beta-glucan, a kind of fiber with especially powerful cholesterol-lowering effects that may also boost immune-system function. Check the label. Some oats are processed to cook quickly, which strips them of their fiber.
2. WILD RICE. Nuttier and chewier than white or brown rice, wild rice also contains more protein, fiber, iron, and copper than either.
3. QUINOA. Native to the Andes, quinoa is technically a pseudo-grain. Gluten-free, it’s the only vegetarian source of complete protein. One-third cup of cooked quinoa contains 3 grams of fiber. Quinoa cooks in half the time rice does.
4. RYE. This grain has a hearty taste and valuable micronutrient content. Most rye bread is made of wheat flour with a bit of rye flour thrown in; 100 percent rye pumpernickel is a better choice. Crisp crackers made of 100 percent rye or mixed with other grains are widely available.
5. WHEAT BERRIES. Flour is milled from wheat berries, but the berry itself retains all of its nutrients and has a wonderfully nutty flavor. Cook and serve as a breakfast cereal or side dish, or toss with cut-up vegetables and dress with olive oil and vinegar for a satisfying salad.


Reasons to Eat Healthy Fats
1. They promote satiety, which helps suppress your appetite. Add fat to your meal and you’ll feel fuller longer.
2. They help your body absorb the fat-soluble vitamins A, D, E, and K.
3. They help burn body fat and reduce fat deposition.
4. They provide a major source of energy to the body. One-third cup of nuts or 2 tablespoons of peanut butter contains
the same energy as a 1-ounce serving of cooked lean meat.
5. Omega-3 fatty acids foster production of certain hormones.

• Tea, whether caffeinated, decaffeinated, or herbal
• Coffee, both decaffeinated and caffeinated (limit to 3 cups a day)
• Sparkling water
• Naturally sweetened calorie-free flavored beverages such as vitaminwater zero or fruitwater.

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