Living Right - Losing Weight

Chicken eggs have been a human food since prehistoric times.
Throughout this time, we have learned a great deal about eggs and why are good or      bad for us.
I want to talk about eggs as part of your diet,
Detailing on calories, fat, cholesterol, proteins and vitamins.

First, let’s start with egg calories.
Then sum of calories in an egg depends on the way you cook it.

Fried Egg, calories count: 92
The fried egg is very popular,
The only problem with it is the frying.
Oil is not so healthy and frying is usually the fattest type of cooking.
You may want to choose a different way to eat your eggs.

Scrambled Egg, calories count: 100
The scrambled egg is my favorite egg dish.
However, it’s also the fattest.
In contrast to the fried egg, calories are added due to the oil that is added to this kind of egg.
In the fried egg version you can get rid of a large percentage of the oil.

Hard-Boiled Egg, calories count: 76
The hardboiled egg is a great supplement of proteins to any meal.
You can add it to your salad,
Put it next to your meat or even eat it between meals.
I strongly suggest you have some hardboiled eggs ready in the fridge,
It’s much better than eating fatty snacks.

Poached Egg, calories count: 76
The poached (cooked in water without the shell) egg doesn’t really differ from the hard-boiled egg, calories wise.

No matter how you like eating your eggs,
The important thing is that you eat them and not other sorts of fatty foods.
Egg calories are not a burden on your meal plan.

Also, like any other food in our diet,
There are many nutritional concerns about the egg, Calories are not the only thing that matters!
The egg in general is a high protein food.
Egg protein is very valuable to building muscle and you should eat eggs after every muscle building workout.
They supply a good protein addition and the low egg calories that you “pay” for them is really worth it.
In addition eggs also supply the body with other nutrients.
Vitamin A, for example, is very effective in improving your vision and also helps with skin health.
Vitamin B7, also called Biotin, strengthens your hair and is a natural preventer of hair loss.
The only problem with eggs comes from high cholesterol.
For 100g of egg there are 424mg of cholesterol and 10g of fat (but only 27% of the fat is saturated).
There is an unconcluded discussion whether or not egg consumption can induce heart problems with people already prone to it.
If you do have high cholesterol then you should consider eating only the egg whites every other day instead of the whole egg. Only the egg yoke contains cholesterol.

The last use of the egg is as a substitute or even an addition to meals in your meal plan.
The bottom line is: you should include eggs in your diet.
Egg calories are low, proteins are high and vitamins and minerals are plenty.
Eat at least one egg (preferably boiled or poached) a day.
If you don’t have high cholesterol, you can eat afford two.
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

P.S
Please share your thoughts and comment

Chicken calories: is chicken good for your diet?
Believe it or not, chicken was not a very popular dish not a long while ago.
It was only during World War II and due to a shortage of beef and pork that people started to raise chicken for their meat.
All of this is great for us: chicken calories count is generally lower then other sorts of meat which makes it much better for people on a diet.
Chicken is one of the leanest meats that you will find out there (the Chinese people have been eating chicken for ages and they are much skinnier then we are!).
For example:
In 100 grams of pork chops you will find 260.0 kcal and 16 grams of fat.
In 100 grams of lamb chops you will find 246.0 kcal and 18 grams of fat.
In comparison, chicken calories count is113.0 kcal and 3.2 grams of fat for chicken breast fillet.
Also, chicken is a good source of proteins.
In 100 grams of chicken breast you have more then 27.0 grams of protein.
But you should not go to the shop just yet,
You have to know how to make the chicken in order for it to fit your diet.
For example:
Skin and bones add fat and calories to your chicken calories count,
So you should find the right recopies for skinless chicken.
Also, when preparing to cook your chicken, calories count rises when you fry it in oil or use a fatty sauce.
Fried chicken calories count is more in the vicinity of other sorts of meat (about 250.0 or more kcal for 100 grams)
So get used to baking or grilling your chicken instead of frying it (my grandma is polish, and she used to just boil it in water with no spices what so ever, that’s also a good option if you don’t mind your chicken tasteless).
Another thing good about chicken is that it can be served with just about everything.
For example, grilled chicken (calories count also about 110 kcal for 100 grams) can be served with salad, steamed vegetables, rice (make sure it’s full rice) or in a sandwich.
In conclusion: chicken is a good meat source in your diet.
You should definitely try to replace beef, pork and lamb meat consumption with chicken.
Chicken calories and fat per gram is much lower then other sorts of meat, but make sure you prepare it correctly.

Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

We’ve been talking a lot lately about what can go wrong with your diet, but one of the most obvious things I intentionally left out until now is avoiding the wrong food.
In any diet, you should have a good and organized meal plan,
But aside of the meal plan, you should be aware of the foods which can really harm your diet.
There are two main categories of wrong foods: The obvious ones and the ones you don’t know of.
With the obvious ones, there is the fast foods, the sweets, the snacks etc.
The problem with fast food is not the type of food you eat but the quality of the product and the way it is being cooked.
For example: eating a big hamburger in a whole meat bun, if you cook the hamburger in the oven instead of frying it, you use fresh lettuce and vegetables and you don’t use a lot of gravy, you have got a decent meal.
I’m not suggesting eating such a meal every day, but it is definitely a legitimate meal.
On the other hand, when you eat the same meal “fast food style”, you get a lot more calories, much more oil, lesser quality vegetables and white bread.
And this is how you turn a not-so-bad meal to a calorie bomb.
You have to really understand this concept of fast food and avoid it at all costs.
The problem is that consuming fast food is easier then cooking your own meal.
It’s not easy to change, but this is something you must cross it of your list.
The same goes for sweets and snacks. There are good substitutes for those, use them!
Energy bars, granola snacks and all kinds of low fat snacks are everywhere,
You just need to get those available to you when you crave a snack.

As for the wrong foods you don’t know about: this is a much bigger problem.
During a diet we sometimes need to improvise, especially when we’ve been at it for a long while.
You find yourself improving your meals and switching some ingredients around.
While this is a good idea which can help you enjoy your diet,
You have to be very careful with it.
There is always a good reason to why a meal plan is the way it is - so pay good attention to what you are adding and how it affects you meal or your entire meal plan.
For example, some people love eating everything with ketchup,
It’s not a problem as long as you know how many calories it adds to your meal.
I once found myself eating a specific sauce which that was as high in calories as a third of my main meal.
It took me a month to realize that I’m eating a lot more calories than I planned.

To sum up, try to be very aware of what you’re eating so you won’t make you diet harder with no good reason,
In a diet, the right information is priceless.
You can read more about dieting psychology HERE
Good Luck,
David

Water is definitely the simplest nutrient we have in our body, it is by far the most vital to our functioning.
But in our diet, we sometimes underestimate its value.
The most basic function of water is cleaning the body.
When you drink enough water your body allows itself to circulate the water in it a lot quicker.
Drinking water can even cure you when you’re sick, just by helping the body cleanse it self and letting the immune system do its job.
When trying to lose weight, water can help us feel full.
It doesn’t mean you don’t need to eat, but when you know you are not really hungry and just feel like grabbing a quick bite, a glass of water will do the job.
I also suggest you drink one glass of water before every meal.
It will fill your stomach and you will need smaller meals to feel full.
But this is not the real issue,
The real issue is what you drink when you don’t drink water.
People might have convinced you that diet sodas and other soft drinks are doing a great job substituting water.
Well, it is a wrong and dangerous assumption.
Aside of the aspartame which is a chemical sweetener known to be very harmful at times,
You have a lot of other chemicals that your body doesn’t know how to deal with.
And to that, in most cases, you can add caffeine which is known to decelerate fat loss.
Those are your diet drinks, and you probably know what’s wrong with the not-so-diet ones,
You guessed it: calories!
“But what can I do?” You ask,
“I’ve been drinking this stuff since forever” you say.
Well, stop!
This is just another example of the simple things you refuse to do for no apparent reason.
You change your meal plans, exercise like crazy and doing everything you can to lose another pound each week.
You are working so hard, why not do this simple thing and stop shooting yourself in the foot?
There is a very simple solution to your problem, start moderating your drinking.
I know it can be hard to just lose the soft drinks,
But you want to lose weight and it is just an obstacle in your way.
Start by buying one less bottle a week, and drink a lot of water.
Soon enough you’ll see that it isn’t that hard,
Believe me, I did it, you can too.
As you may have already understood, I’m a believer of simple things,
This simple thing can & will show you results.
So do it, start appreciating your water and use it wisely.
Good luck,

David

Oh the wonderful snack, the little piece of heaven that we all crave so much.
The tiny yet oh-so-glorious minute of joy.
Yes, you and I both know it, snacks are a diet killer, no questions asked.
Snacks are like a bullet proof system to break your diet.
Let me tell you exactly why and how it happens…
First of all, the old calorie is a main attribute of the snack.
Snacks pack a huge amount of calories with the highest weight to calorie ratio.
This makes us eat a lot of it and still feel hungry.
Just think of how much you can eat to feel full. Now try to apply it to snacks.
You will realize that it is easy enough to eat a huge amount of calories - without even noticing.
Second, these calories are not only many but are also bad.
By bad I mean, light, cheap, simple calories, that do not supply the body with any valuable nutrients.
So it’s not only a lot of calories that you are eating but it’s the worst kind of calories!
The last thing about snacks is their high energy aspect.
When you eat a chocolate bar, you get a temporary energy boost,
This is due to a sudden rise in blood sugar which translates to energy.
These energy boosts are very dangerous because they it is easy to get addicted to them.
Before you know it you eat some candy whenever you’re a bit tired.
So whenever you eat a snack, the probability you’ll have another one soon goes up.
By now it must be pretty clear: you should avoid eating snacks at all costs.
The biggest problem with snacks is very simple: Availability.
When you open your kitchen cupboard and you see a candy bar looking back at you,
It is very hard not to smile back and have it.
What you should do is just eliminate those candy bars and snacks.
Obviously, you already know its bad for you and you will not damage you own diet consciously.
All you need to do is just remove the temptations so you won’t slip.
Of course it is not an easy thing to do,
This is why we have snack substitutes which can satisfy our cravings with a much lower “cost”.
One of these substitutes is fruits,
Fruits can provide the quick energy boost that chocolate provides because they are also sweet and sugary.
On the other hand fruits do supply additional nutrients to the body and have a contributing part in our metabolism process.
And of course fruits do not contain as many calories as candy.
If you are not a fruit person, you can find low fat energy bars and similar low fat snacks to satisfy your cravings without interrupting your weight loss efforts.
I hope you will take this information in consideration,
Good Luck,

It took me some time to understand the importance of fruits in my diet.
We tend to let simple day-to-day things go unnoticed when we plan a big mission like a new diet.
This tendency of us humans is the simplest reason to why we don’t use fruits to enrich our diet.
However, there are other reasons:
• We confuse fruits with other sweets we should avoid
• We are not used to integrate fruits in our daily routine
• We just do not know what exactly is in there
So let’s get started with what’s in there,
Fruits contain 75% - 95% water, just like the human body.
Fruits contain a lot of good minerals and lots of fiber.
Fruits have zero bad cholesterol.
In addition, eating enough fruits (and vegetables for that matter) really helps your digestion process.
In other words, fruits cannot harm you but can improve your weight loss efforts miraculously.
There are many ways to utilize fruits in your diet.
The first thing should be buying fruit and have them available to you throughout the day.
Try having fruit in a bowl on your kitchen table,
In your bag when you are at work or anywhere you plan to be for more than a few hours.
I would also suggest starting the day with any kind of fruit with your breakfast.
Fruits have a very energizing effect,
You should take advantage of it and eat an apple when you feel a bit tired during the day.
Fruits can also be of great use when hunger starts creeping in.
If you know you are not going to eat soon and you start feeling hungry,
Just eat a peach or a banana and it will satisfy you for a while.
You can also solve your snack problem with fruit,
Switch all of your candy bars and snacks with fruit and you will see results very quickly.
But we are not here only to lose weight, are we?
In addition to being “thinner” then candy bars and other foods,
Fruits are also very healthy.
If you think about it, fruits are the most natural food supplements.
Of course in our days they are sprayed and being grown in not all natural conditions but still, fruits are a lot more natural than virtually everything else we eat.
Fruits strengthen your immune system, help your digestion and generally make you feel good.
The last thing I want to say is this: It’s easier then you think to include fruits in your diet.
I am a big fan of simplicity. This is just one little change to make and results will be apparent.
So now you don’t have any excuse, just buy some fruit and get used to it,
It will help you achieve one more thing in your diet with very little effort.
Good Luck,

We all love bread (in its various forms), it is simple, cheap, always available and mostly tasty.

Bread fits in on virtually any time of the day.

But what do you actually know of this simple food?

Did you know that white bread is probably the one worst way to provide your body with carbohydrates?

Did you know that white bread is so light in weight that it takes almost a third of a loaf to make a grown person feel full?

You didn’t?

It’s ok, most people don’t know that.

One of the big misconceptions regarding diets is that only sweets and fat cheese can make you fat.

I’m telling you right now, white bread makes you fatter.

If you are on a diet and you are eating white bread – you need to know that you’re disrupting your own efforts.

Let’s get serious for a moment,

100 grams of white bread contains 270 calories that’s approximately 3 slices.

100 grams of Whole wheat bread contains 210 calories but will make you feel a lot fuller.

See, that’s the main reason why you should not eat white bread.

Aside of that, white brad contains simple carbohydrates,

This means it has the same effect as plain table sugar (carbs wise).

What does it mean?

It means the carbs in the bread are digested quickly,

They provide a boost in your blood sugar level,

That makes the body release large amounts of insulin.

I don’t want to get into the biological details but in general,

Insulin is used to level your blood sugar level,

When insulin levels are high the body does not want to burn fat.

In other words, the insulin tells the body to not use the fat but to keep it.

To sum up, when you eat while bread you tell your body to stop burning fat for a while.

Why oh why would you do such thing?

The answer is simple - you are used to it.

My advice is to start getting used to better types of bread.

Almost any type of bread which is not made of white flour is better for your weight loss attempts.

I’m sure you understood why you should substitute your white bread but let me tell you one more thing.

It’s easy and doing easy things usually provides quick results.

While dieting, you have a lot of difficulties and a lot on your mind,

So why not help yourself with such an easy solution that really doesn’t require anything except buying different bread?

I see no reason and neither should you.

I hope I helped giving you push toward a healthier, thinner life.

Good luck,

David H. Mason