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Food Journaling Could Help You Lose Weight

Food Journaling Could Help You Lose Weight

A new study reveals three strategies for successful weight loss

Losing weight could require you to become more aware of what you're eating.

A new weight loss study has revealed that the key to keeping off the pounds may require you to put pen to paper.

Dr. Anne McTiernan, the director of the Fred Hutchinson Cancer Research Center, led a year-long study of weight loss in overweight and obese women and identified keeping a food and drink journal as the most successful way to lose weight.

Along with food journaling, McTiernan claims that not skipping meals and eating out at restaurants less often are also crucial steps towards effectively losing weight. What these three strategies have in common is that they all require dieters to pay close attention to exactly what they’re eating, and what ingredients go into preparing their meals.

McTiernan’s study randomly assigned 123 sedentary, postmenopausal women between the ages of 50 and 75 to one of two weight-loss plans, one which relied on diet and exercise and one that relied on a restricted-calorie diet alone.

Throughout the study, McTiernan and her colleagues noticed that, regardless of which experimental group the women had been assigned to, those who kept food journals consistently lost around six pounds more than those who did not.

Meanwhile, women who reported skipping meals lost nearly eight pounds less than those who ate regularly. McTiernan attributes this finding to the fact that people who skip meals have less willpower to resist high calorie foods later on in the day. Similarly, women who ate out for lunch more frequently lost five pounds less than those who brought lunch to work or ate at home.

The study’s authors advise people looking to start a food journal to be honest, accurate, and consistent in order to maximize their results. Being aware of what goes into your body can help you stay in shape, get in tune with your body’s nutritional needs, and appreciate the great tastes of the food you’re eating as well.

The 11 Best Low-carb Diet Recipes for Weight Loss

Following a low-carb diet to lose weight is nothing new, but there are a lot of misconceptions about what you’re allowed to eat. Over the years the diet has gotten a bad rep because people assume it means noshing on tons of red meat, butter, and few veggies. But, it’s actually less restrictive than you think.

Thai food? Check! Mexican? Check! Macaroni n’ cheese? Yup, even that classic comfort food is on the menu. The key is to choose high-fiber nutrient-dense carbohydrates like sweet potatoes and other root vegetables instead of ones like white rice. Combine that with healthy fats and optimal protein intake and your body will be fortified with the nutrients it needs. Plus, this type of diet will keep your appetite in check and provide fuel for your body, helping you power through a tough workout.

On top of shedding some pounds, there are some major health benefits to a low-carb diet, too. Studies show that certain risk factors for heart disease and insulin resistance improve when people follow a controlled carbohydrate program (e.g. triglyceride levels can decrease on average 44%, HDL good cholesterol increases, inflammation markers improve, and markers for pre diabetes disappear).

The following recipes each have less than 30 carbs to help you stick to your low-carb diet for weight loss.

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The 7 Best Food Tracking Apps, According to a Nutritionist

Just snap a picture and watch the work get done for you.

The easiest way to lose weight and improve your health is to watch what you eat. Literally. That&rsquos why digital food trackers, basically a next-level food log, are so popular. "The consistent act of logging your food helps you take a moment to consider what you&rsquore actually in the mood for and builds in a moment of mindfulness," says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute.

Food tracker apps go beyond calorie counting. They&rsquore a learning tool for discovering the foods you crave and enjoy, the ones you don&rsquot love so much, and the kind of situations that lead you to eat those foods. Dig in to our menu of app options to help you cook better, grocery-shop smarter, and become a more mindful eater. And, yes, drop pounds and feel better, too.

How to Adopt a Salad Diet Plan

A salad diet plan doesn't necessarily mean you need to eat salad for breakfast, lunch and dinner, but it should include one really big salad every day. This approach is recommended by many nutrition and exercise professionals alike.

All salads are not created equal, though — making sure your salad choices keep you full without excess calories is key. When following a salad diet for weight loss, build your salad using the following steps.

Step 1: Choose Your Greens

When choosing the base for your salad, go with the greens that satisfy your taste profile. If you like blander greens, opt for a simple chopped romaine or spinach. If you like more variety in flavor, choosing a greens mix that contains arugula, kale and field greens may be a better option.

Step 2: Include Protein

Including protein-packed foods in your salad is a surefire way to making sure your salad is satisfying and maximizes fullness after a meal. A review published June 2015 in the American Journal of Clinical Nutrition found that including 25 to 30 grams of protein per meal led to improvements in weight management and appetite.

When choosing animal-based protein sources, go for leaner options. Chicken breast, lean cuts of pork, shrimp, salmon and hard-boiled egg will provide plenty of protein while minimizing fat intake. For reference, according to the USDA, a 3-ounce serving of cooked lean chicken breast provides 27.3 grams of protein, while a 3-ounce serving of wild Atlantic salmon provides 21.6 grams of protein.

Plant-based sources of protein, like tofu and beans, are also a great option.

Step 3: Add Supporting Veggies

While greens are normally the best choice for the base of your salad, other veggies can play a strong supporting role. Salads should contain veggies from varying categories to increase the nutrition profile of the meal. The easiest way to ensure you're getting a variety is to "eat the rainbow."

What Veggies Go in a Salad?

Any veggies can be used in a salad. With the base being salad greens, adding veggies that are red, purple, orange or yellow will round out your meal. A few options include:

  • Red, orange or yellow peppers
  • Carrots
  • Beets
  • Sweet potato
  • Tomatoes

If you have a tendency to like your salad a little sweeter, adding fruit is a wonderful option as well.

Step 4: Consider Crunchy Ingredients

Now that you have your salad base of greens, protein and supporting veggies, add some other crunchy ingredients to make the salad fun and satisfying. Regardless of what eating plan you're following, there are plenty of options.

What Can I Add to My Salad?

  • Healthy carbs: Corn, roasted and diced sweet potatoes, cooked whole-grain barley, cooked quinoa, diced apples or pears
  • Healthy fats: Nuts, seeds, avocado (in moderation)
  • Other add-ins: Traditional items like croutons and pita chips are also great options, although these crunchy additions tend to be more calorically dense than other ingredients, so be sure to measure servings sizes first.

Step 5: Use Dressing to Increase Satisfaction and Nutrition

Most people on a salad diet for weight loss assume skipping salad dressing is helpful, but it can reduce your enjoyment of the meal and create a reduction in vitamins and minerals provided by all the nutritious veggies in the salad.

A small study published October 2017 in the American Journal of Clinical Nutrition found those who ate salads with a soybean oil dressing absorbed nutrients better than eating the same salad without dressing. Participants used about 2 tablespoons of dressing, which is the standard serving size for most dressings.

Many store-bought dressings may contain added sugar, so check nutrition labels and measure out serving sizes to keep calories and sugar in check.

How Do You Make a Good Salad?

  • Add your salad ingredients into a large bowl to ensure ingredients are evenly distributed
  • Toss with 2 tablespoons of your desired dressing
  • Scoop the salad into a bowl or plate for a restaurant-style experience

Eyeshadow Makeup Tips Just For You

Taking the time to get some eyeshadow makeup tips is something that will help you to avoid some of the mistakes that women make every day. If you have been wondering how to avoid making your colors look too dark, clumpy, or going overboard with your eye makeup, then getting some good tips will help you. By taking a look at some of the mistakes that other women make with their makeup, you will know how to avoid them and apply your eye makeup the right way. Here are a few tips that you can use to make sure your eyes stand out.

Something that will greatly help you when choosing the eyeshadow makeup that you are going to wear is choosing the right colors to wear. There are colors that will match your eye color and there are those that will contrast with your eye color. If you are someone who has blue eyes there are several shades of blue that you can choose from. If you are someone who has green eyes, then you might want to test a few shades of purple. Those who have brown eyes will be able to find a variety of colors to choose from since brown is a neutral color. You do not always have to choose colors that match your eyes but you will get a great look when you do.

Another tip to keep in mind when choosing the eyeshadow makeup that you are going to be wearing is, to make sure that it coordinates with the clothing that you are wearing. There are some women who do not think about this factor and usually end up with a color that clashes with their clothing. This is something that can make you look ridiculous so it is important that when you are trying to decide which color to apply to your eyelids you choose one that both compliments your eyes and your clothes.

These are just a few eyeshadow makeup tips that will help you to have a great look for the eye makeup that you are going to be applying. Remember, your makeup should compliment your eyes, not be the center of attention. You will be able to come up with some great looks by testing and trying a few different colors on your eyes. If you are having a little bit of trouble trying to find the right colors then buy a palette with several different ones and try them out.


Sweet Potatoes For Weight Loss | How Sweet Potatoes Help Lose Weight

  • Sweet potatoes have lesser calories than what potatoes have. So having a medium-sized baked or roasted sweet potato for snacks may not hurt your weight loss goals.
  • Sweet potatoes come loaded with fibre, especially when served with the skin on. Dietary fibre tends to absorb water, making you feel fuller, further helping you to stick to a calorie-restricted diet. Regular potatoes are low in fibre content, making them less healthy than their counterparts.
  • Sweet potatoes are known to reduce your appetite. A study published in Journal of Medicinal Food found that sweet potatoes have the ability to shrink fat cells.
  • Sweet potatoes are rich in important nutrients, which can help you stay healthy as you lose weight.
  • They are considered as low-glycaemic foods that do not cause an instant spike in blood sugar levels, further helping maintain weight efficiently. An unstable blood glucose level can cause conditions like obesity and diabetes.
  • The high water content in sweet potatoes makes them great for weight loss. Dehydration slows down your metabolism, further causing weight gain and other health problems. Consuming sweet potato helps rehydrate your cells and boost metabolic activity in the body. This, in turn, will help prevent your body from accumulating fat, balance the natural pH levels and flush out toxins.

How to use sweet potatoes to lose weight (Recipes)

Best way to eat sweet potatoes is to roast, steam, bake or boil it. You can add it in salads, yogurt, or just eat it as a chaat. Here are some healthy sweet potato recipes that you can prepare at home to include in your diet:

So, enjoy the goodness of sweet potatoes and lose weight in a healthy way. Complement it with a healthy diet and exercises to reach your weight loss goals.

  • Youɽ like to reduce the carbon footprint of your diet.
  • You have moral or ethical objections to eating animal products.
  • You never met a vegetable you didn't like.
  • You're worried about your cancer risk.
  • You can't imagine life without (real) cheese.
  • You feel better on a high-protein diet.
  • Beans and legumes make you unfit for polite company.
  • You're looking for a flexible, low-maintenance diet.

Healthy lunch recipes that will help you lose weight

We get it, between your part-time job satelliting as your kid's teaching assistant, your spouse's loud conference call, and all the laundry sitting front and center, taking a break during the workday to make yourself lunch is the last thing on your mind. (Hello, processed snacks and all the coffee).

But taking a midday break to regroup and refuel with a nutritious meal can make the world of a difference for your mental health and your waistline. Luckily if you're looking to drop those 10 pounds that have crept up over the last few months, Joy Bauer's "Drop 10 TODAY" plan has loads of delicious and satisfying recipe options for every meal. You can mix and match all month long, repeating meals as often as you like. The meals contain the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results, with options that help you feel full.

Food Diary - Log Your Food

Our online food diary lets you record what you&rsquove eaten and find out how many calories you consume. See how many calories you&rsquove got left as you add foods each day &ndash helping you to keep on track with your diet.

You can add foods from our database of over 60,000 UK foods and from our recipes or food plans. You can even create and calorie count your own recipes and food plans.

Did you know that keeping a food diary can double your your weight loss success? Studies show recording your food intake leads to more lbs lost on the scales.

Logging food to help you lose weight doesn't take as much time as you think - studies have proven that just 15 minutes per day can help you achieve your weight loss goals.

See the calorie and nutrition info for over 60,000 UK foods &ndash including basics, brands, fast foods and restaurant foods.

Find out how many calories you need each day to lose weight.

Easily track your daily calories by adding foods to your diary. Our program tells you what you&rsquove had and what you&rsquove got left.

Create and calorie count your own recipes and food plans. Add them to your food diary with just a few clicks.

Browse our recipes and food plans if you need a helping hand or some inspiration. Easily add them straight to your diary.

Food favourites feature to make it easier for you to add foods you have often to your diary.

5-a-day fruit and veg counter

Reports and charts to help you balance your calories and see your nutrition.

Food journal facility, so you can write about how your diet is going and pinpoint what triggers certain behaviour.

Access to hundreds of articles including taste tests, healthy diet info and advice from respected dietitians.

But the best thing about the Weight Loss Resources' food diary is that you can try it for free.

It takes just 2 minutes to get instant access to our online food diary.
Genuinely free for 24 hours &mdash no credit card details required.

But the best thing about the Weight Loss Resources' food diary is that you can try it for free.

It takes just 2 minutes to get instant access to our online food diary.
Genuinely free for 24 hours &mdash no credit card details required.

Since both spectrums of the diet involve limiting animal proteins, start by swapping chicken and beef for plant-based proteins, such as tofu, beans, lentils, or tempeh. Similar to the Flexitarian Diet, the Ornish Diet encourages you to increase your fruit, vegetable, and whole grains intake at meal and snack times.

If you&rsquore following the prevention diet plan, which allows for some healthy fats, be sure to exercise portion control with nuts, avocados, and olive oil to ensure you&rsquore not taking in too many calories. And if you're following the reversal diet plan, work with a registered dietitian who's familiar with the Ornish Diet to ensure you're consuming enough calories and an adequate amount of nutrients every day.

As always, check in with your doctor or a registered dietitian prior to starting a new diet. They can recommend the best weight loss plan that fits your dietary needs and lifestyle. It's also worth noting that Medicare and Medicaid cover the Ornish Program for Reversing Heart Disease as part of its coverage of intensive cardiac rehabilitation programs. Some private insurers also cover the Ornish Diet plan for patients with type 2 diabetes, so be sure to talk to your doctor if you're interested.

Want to learn more? Visit the Ornish Diet web site for a full description of the plans and additional resources.

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