Healthy Weight Loss Tips

Healthy Diet Tips And Much More



Using The Subway Calorie Counter To Lose Weight

The sandwich chain ‘Subway’ has marketing itself in such a way that it is a healthy alternative to fast food. For this reason the Subway calorie counter is looked upon very highly for anyone wanting to lose weight. When you order a low fast option from Subway you have a choice between seven 6 inch subs that have 350 or fewer calories and less than 6 grams of fat.

The low calorie sub options include: turkey, ham, ham and turkey, oven roasted chicken breast, veggie delight, turkey club and roast beef. Then there is the sweet onion teriyaki chicken sub that is just over the calorie count at 370 calories but has just 5 grams of fat, so still a very good choice – and my personal favorite.

One mistake that some people make is that they think all Subway subs are low calorie and that they can order anything they like from the menu. Not all of the subs are low calorie and there are some you should avoid if you are dieting such as the 6 inch tuna sub that has 530 calories and 31 grams of fat – and that is before you add any sauces or mayonnaise.

Subway also has some hot subs that should also be avoided if you are dieting. The 6 inch toasted chicken parmesan, the toasted bacon and chicken ranch and the toasted meatball marinara all come in at 500 calories. The meatball sub has 24 grams of fat.

You also need to keep in mind the size of the sub that you order. Subway has the 6 inch subs and the foot long subs and the foot long subs are double the size and double the calories of the 6 inch subs.

Something else that you should watch out for on the Subway calorie counter is the double versions of subs. For example, the double meat turkey sub has 340 calories while the regular version has just 280 calories, so by ordering the double version you are increasing your calorie intake.

With Subway subs you also get to choose the type of bread you want for your sub and this can also make a difference to the number of calories. The white bread sub has 190 calories by itself but if you choose one of the deluxe breads – honey oat and parmesan oregano – this will increase the calories by 50 – 60 calories.

When you add cheese to the sub it also increases the calories. Cheese is a standard ingredient on the subs however it is represented separately on the Subway calorie counter and will add another 40 to 50 calories on a 6 inch sub.

Mayonnaise is another big calorie addition and it can add 110 calories for a normal serving while some condiments such as mustard has barely any calories.

If you are having Subway for breakfast you also need to choose wisely. The breakfast subs range from 270 to 510 calories and you are best to stick to the egg and cheese on a deli roll or perhaps the honey mustard and ham on a deli roll. You want to stay right away from a sub such as the chipitole steak and cheese on a 6 inch roll as that is on the higher end of the calorie scale.

Subway also sell other foods including cookies, chips and sodas which all come high in calories so although these may be tempting you should avoid them. Subway does feature the Baked Lays brand of chips which has around 110 calories a serving so they aren’t too bad.

Subway is a great option for those who want a healthy alternative to fast food as long as you use the Subway calorie counter wisely.


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What To Look For In A Healthy Eating Program

Wanting to eat better is a goal that is shared by millions and millions of people around the globe. Their reasons range from “just wanting to” to trying to treat a deadly disease, from moral reasons to wanting to lose weight. Regardless of the reason, you should research health and nutrition before deciding on a healthy eating program that is best for you. Doing the proper research will not only point you in the right direction for foods you should eat, but it will also steer you away from the foods you should avoid.

One thing you need to watch out for is a lack of balance. For example, the market is filled with diet plans that eliminate whole categories of food. While it makes sense to reduce the level of saturated fat you consume, getting rid of carbohydrates is a questionable practice at best. It is okay to eat fat, carbohydrates and protein; in fact, you should be wary of any so-called healthy eating program that claims otherwise.

When it comes to fat, you will want to limit saturated fats, and try to eliminate man-made trans fats completely. (There are naturally occurring trans fats, and these aren’t nearly as bad as their hydrogenated counterparts.) Your best bet is to have polyunsaturated and monounsaturated fats, though you don’t want to go overboard on them, either.

Carbohydrates have received a lot of attention in recent years. This is due, largely, to some popular diets that avoided them. Yes, it is possible to lose weight on a low-carb diet, but there may be risks involved. Also, such a diet wouldn’t really be considered a long-term healthy eating program because of the lack of balance. However, not all carbohydrates are created equally. You should limit the simple carbs found in white bread, white rice, and sugar; and replace them with the complex carbs found in whole grains, vegetables and some fruit.

Protein can be tricky because a lot of sources are high in saturated fat. Beef, for example, is high in protein, but a lot of cuts are high in saturated fat. Chicken, on the other hand, has some cuts that are higher in fat than others, so choose white meat to stay on the safe side. Perhaps the best of source of protein is beans (pinto, black, garbanzo, navy, and so on). The are high in protein and fiber, and are also very low in fat.

A healthy eating program doesn’t mean you can never enjoy your favorite foods again, far from it. First, there are plenty of healthy alternatives for most foods. Second, the key is to enjoy such foods in moderation, as an occasional treat. If you eat less of the unhealthy foods, and more of the healthy foods, then you will be headed in the right direction. But if you can’t have the foods you enjoy, then there is too great of a risk that you will simply go back to an unhealthy diet, and that wouldn’t do you much good at all.


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The Ultimate Flat Abs Diet Plan – Six Tips For

The Ultimate Flat Abs Diet Plan – Six Tips For Success

Working out until your midsection burns but still not seeing enough results? If so, then you are not alone. What may surprise you is that exercise may not be the weak point in your routine. Instead, what you need is a more comprehensive flat abs diet plan. Here are six steps to six pack abs.

Ultimate Flat Abs Diet Plan Step #1 – Load up on fiber. Your daily goal for dietary fiber should be at least 25 grams. Fiber helps you feel more full so you end up eating less. It also helps digestion, allowing fat to move through your system faster. Good sources of fiber include fruits and vegetables, whole grains, and beans.

Ultimate Flat Abs Diet Plan Step #2 – Go for high-quality carbohydrates. Not all carbs are created equal. Simple carbohydrates are digested too quickly and cause spikes in blood sugar levels. Sugar, refined flour, white bread and white rice are common examples of simple carbs. Complex carbohydrates, on the other hand, are much better for you. These are found in whole grains, fruits and vegetables. You should still try to limit your carbs to no more than 65% of your total caloric intake.

Ultimate Flat Abs Diet Plan Step #3 – Drink plenty of water. The idea that drinking 8 glasses of water per day will help you lose weight is mostly a myth. However, it’s still a good idea to stay well hydrated. Your cells thrive on having enough water, and this includes muscle cells.

Ultimate Flat Abs Diet Plan Step #4 – Decrease sodium intake. While having plenty of water in your system is a good thing, water retention is not. Having too much sodium will cause you to feel puffy or bloated. Also, having too much can be a risk factor for developing high blood pressure. The current U.S. dietary guidelines recommend an upper limit of 2400 milligrams of sodium per day, but you can normally go much lower than that without risking your health.

Ultimate Flat Abs Diet Plan Step #5 – Don’t eat too late in the day. You need to give your body enough time to digest its food. Therefore, the sooner before bed you eat, the better. If at all possible, try not to eat anything 3 hours prior to retiring for the evening. If you must have something, then go for a light snack of 100 calories or less and perhaps a cup of tea.

Ultimate Flat Abs Diet Plan Step #6 – Reduce stress. That’s right! Stress releases a hormone known as cortisol. The problem with cortisol is that it sends a signal to the brain to store fat (as a sort of survival mechanism). And guess where the brain tells the body to store that fat after receiving its signal? If you said around your abs, then you’re correct.

There you go, six tips to six pack abs. Of course you still need to do your ab exercises, but these tips will give you the edge in your efforts to look your best.


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Daniel Diet – More Than Just A Diet

The Daniel Diet is about as far from a fad diet as you can get. While fad diets are, by definition, very new, the Daniel Diet has roots that go back approximately 2,600 years! Most people may try this eating plan as a way to lose weight, but it is specifically designed to help you have a better relationship with God at the same time.

The diet has its origin in the following Bible verse: “But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way.” – Daniel 1:8 (NIV). During this time, Daniel was a Hebrew living in Babylonia, and was saying that he would stick to the dietary guidelines his people received from God. Babylonians were not under the same rules for eating, and they would eat foods that were off limits to the Jews.

Skipping ahead about 2,600 years…

The Daniel Diet was developed by Rev. Elmer Townes. It does not have the exact restrictions as the Jewish dietary laws mentioned in the Bible. However, it serves the same purpose by putting God first, and the weight loss is secondary.

Partial fasting is a big part of the program. Some of the foods you can eat include fruit and vegetable juices, whole grains, water, legumes, fruits, vegetables, nuts and seeds. These are all healthy foods. You may have also noticed that they are all foods that are derived directly from nature and not a scientific laboratory.

Foods that are not a part of the Daniel Diet include refined sugar, chemical sweeteners, high fructose corn syrup, meat, white bread or rice, caffeine, fried foods, shortening, margarine, alcohol, carbonated beverages, and additives or preservatives. This can be a big change for a lot of people.

As mentioned, this is more than just a diet. In fact, the first step is prayer so you can be spiritually prepared. You will then commit to staying on the diet for a set amount of time, and then letting others know about your promise to follow through.

Spiritual preparation is only the beginning. You will also have to get ready physically. This can take some doing–weaning yourself off the foods that aren’t allowed–but you have to be ready once you make the commitment.

How long you’re on the Daniel Diet is mostly up to you. Because of the strong spiritual component, a lot of people will tie it in with religious observances; Lent, for example. Others will do it as an entire church, or as part of a church group. That being said, a minimum of seven days is recommended if you want to see any weight loss results. Yet, there are even those who choose to dedicate one day per week to doing the Daniel Diet. As you can see, it’s a flexible plan that is more than just a diet and can be done by anybody.


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