Diet and the 24-Hour Photo: How Photographic Food Diaries May Aid Weight Loss

The Flash Diet, which involves taking photos of every single thing consumed within a given time frame , came into the public eye last year after completion of a research study carried out at the University of Wisconsin-Madison. 43 dieters recorded everything they ate over a period of one week in words and in pictures and the findings showed clearly that the photographic diaries were a far more effective and accurate way of recording daily calories and a greater disincentive to overeat.

Advantages of using photographic food diaries include:

  • An increased awareness of what is eaten, which helps to improve the quality of the diet, and curb high-calorie choices and the taking of second helpings
  • Photos provide tangible evidence of dietary choices that can then be assessed more objectively afterwards
  • Encouraging a structured eating pattern

Disadvantages of 24-hour food diaries include:

  • Feeling self-conscious about photographing your food in public
  • The time, effort and commitment it takes to photograph every single thing that passes your lips
  • The likelihood that motivation will fade quickly (this is not a reliable long-term strategy)
  • Records are unlikely to be complete (the longer the time frame, the more likely they are to have snacks, drinks or meals omitted intentionally or otherwise)
  • It is crucial to have a foundational knowledge of the principles of healthy eating, otherwise any photos will be of limited use

As with any strategy implemented to lose weight, the true mark of its success is whether or not any weight loss is maintained. What is the evidence that the Flash Diet supports long-term weight reduction? It seems to be effective in the battle to shed pounds, but further research is needed to explore any lasting results.

In conclusion, lead researcher Dr Lydia Zepeda suggests that whilst many Nutritionists currently use photos of clients’ meals and snacks to assess the quality of the diet, they should also consider using them as intervention tools to aid adherence to nutritional goals set.

Advice to anybody interested in following this diet includes:

  • Equip yourself with the basic facts about healthy eating so you are clear about what you are aiming for.
  • Regularise your meal pattern. 3 meals per day with 3 mid-meal snacks works well for many people.
  • Ensure your records are complete. Remember that the things you are tempted not to photograph are most likely to be the things you need to address.
  • Set specific and few goals. These may relate to portion size, meal timings, food choices or overall balance, just don’t try to overhaul everything all at once.
  • Seek advice from a qualified Nutritionist or Dietitian if you’d like support with any aspect of your diet
  • Consider photographing your food one week per month and keeping written journals during the time between. Even conventional diaries have been proven effective in enhancing weight loss, maintaining motivation and sticking to healthy eating plans.
  • Once you’ve achieved your target weight, why not use photo diaries as support if you ever feel you are slipping back into bad habits?
  • Stay positive, learn from any lapses and remember that they can actually improve the chances of achieving goals in the future.
  • Above all else choose wisely, be good to yourself and enjoy.

Vitamin Supplementation For Your Health

It seems that every day we hear from different advertisements and news all the latest health fads that are going around in the society. Today the society is turning all its attention to various nutritional supplements and their effect on the body health. Minerals and vitamins that are taken as supplements could play a crucial role in keeping optimum wellness as well as in the prevention if some diseases. Some of the advantages of the vitamin supplements are the following:

  • improving the body’s ability to fight against heart diseases
  • reducing the risk of the cancer
  • improving the immune system
  • alleviating mood disorders
  • inducing weight loss
  • improving memory and performance and many others.

Today there are some theories that are going on that advocates the intake if extremely high doses of vitamins to further enhance their effects in human body. For sure there are some advantages in taking some vitamins in high doses, but at the same time there are vitamins which could harm you when taking in high doses. It is necessary to be very careful about what the safest maximum doses for each vitamin.

– Vitamin A

This vitamin is fat soluble one and plays important role in the promotion of healthy vision, optimum immune system performance and normal cell growth. You have to take this vitamin with some care – it is not recommended to take more than 10,000 IU a day which is two times the recommended daily allowance for adult.

– Vitamin B6

This vitamin is water soluble and is needed for some cellular functions like oxygen delivery, protein metabolism and blood glucose regulation. You do not have to take vitamin B6 in excess of 100 mg per day because it could cause some damages to nerves and other very dangerous effects.

– Vitamin B12

This vitamin has quite low level of toxicity and is well tolerated by the human body, however, it is still recommended to take not more than 3000 mcg per day. This vitamin is vital in the production of healthy nerve cells red blood cells in the body. as well it plays a crucial role in the creation of human DNA.

– Folic acid

This acid also plays an important role in the development of the human DNA, but at the same time it is needed for the metabolism of certain amino acids. Especially it is needed for pregnant women because it is necessary to the healthy development of the offspring. It has low level of toxicity, but still it is not recommended to take more than 1000 mcg per day for adult.

Before purchasing any supplements, it is better to consult with your doctor about what is better for your body.

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And I would also say that nowadays people have quite enormous possibilities to find various info on a great deal of products and services and to choose exactly what they need at the best terms which are available on the market. And all this is due to development of Internet technologies. Strange, but most of the people don’t use this opportunity. In real life it means that you should use all the tools of today to get the information that you need.

More on Vitamins…

BANTING DIET REVIEW

So, let me begin by telling you that the Banting diet was predominantly named after William Banting, it is a low-carbohydrate, high-fat diet. The conception of this diet is that when you choose to consume foods in this way, then resulting in an adjustment in your body. So normally the body would burn carbohydrates for energy but when on this diet fat is burned and used for energy.

The Banting Diet has caught the attention of many and all who have been on this journey, ‘the banting way of life’ all will swear by the results achieved from the Banting way of life. These individuals not only experienced drastic weight loss but they felt a lot healthier. One thing we all can be so sure of is that despite the fact it’s called the Banting Diet, but in fact it’s not a diet but a form of lifestyle. I say lifestyle because you are able to enjoy the fat on a juicy piece of steak, and even the butter drizzling on our veggies and this entire fulfillment we receive from the food we have eaten, and still we benefit because we lose huge amounts of fats from our bodies.

This diet comes with a few rules, like the food list, which I think is a clever idea, it’s the colors of the robot and works the same way like a robot, GREEN for Go, these foods can be eaten, ORANGE for Caution, these foods should be eaten in very small amounts and RED for Stop, foods you must stay away from.

So, let take a look at the Banting (Robot) Food list:

The Green Banting Diet Food List

Animal Protein:

  • Bottom of Form
  • Eggs
  • All meats, poultry and game
  • All seafood (except swordfish and tilefish as it is high mercury content)

Dairy:

  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses

Fats:

  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seeds oils)
  • Olive oil

Nuts and Seeds:

  • Almonds
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Sweeteners:

  • Erythritol  granules
  • Stevia powder
  • Xylitol granules

Vegetables:

  • All green leafy vegetables
  • Any other vegetables grown above the ground
  • Artichoke hearts
  • Asparagus
  • Aubergines
  • Avocados
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes

The Orange Banting Food List

Vegetables:

  • Butternut
  • Carrots
  • Sweet potato

Fruits:

  • Apples
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Clementine’s
  • Figs
  • Gooseberries
  • Grapes
  • Guavas
  • Kiwi fruits
  • Litchis
  • Mangos
  • Nectarines
  • Oranges
  • Pawpaw
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Prickly pears
  • Quinces
  • Raspberries
  • Strawberries
  • Watermelon

Nuts:

  • Cashews
  • Chestnuts

Sweeteners:

Honey just 1 tsp and always choose raw, organic honey

Red Banting Diet Food List

Sugars, Baked Goods and Grains:

  • Pasta
  • Grain based fours
  • Bread
  • Grains – wheat, barley, oats, rye, quinoa
  • Breakfast cereals, muesli & brans
  • Couscous
  • All confectionery
  • Honey
  • Fructose
  • Malt
  • Sugar
  • Sweets
  • Syrup
  • Cordials
  • Rice
  • Pasta
  • Potatoes
  • Soya

Beverages:

  • Beer and cider
  • Sodas and fizzy drinks
  • Diet drinks
  • Fruit juice

Fats and Oils:

  • Vegetable oils containing high concentrations of omega 6 fatty acids
  • All seed oils
  • Sauces
  • Hydrogenated oils found in margarine and vegetable oils

Meat:

  • Grain-fed meat, factory farmed meat
  • All processed meats

Other:

  • Avoid fast food
  • All processed food and refined food products
  • Foods with added sugar
  • Sweeteners
  • Fat Free products
  • Puddings, ice cream, coffee creamers
  • Soy milk, rice milk, condensed milk
  • Dried fruit, bananas

High Carb Vegetables:

  • White potatoes
  • Peas
  • Peanuts Beetroots
  • Legumes
  • Parsnips

Take note:

Green vegetables should be your bulk food and it must be combined in every meal. When you eat a variation of green vegetables this will safeguard your body  as these vegetables  gives sufficient nutrients needed to sustain a healthy body.

And yes, animal fat is vital to Banting, as animal fat does not make you fat it just holds a significant part in the Banting Diet. When animal fat is consumed in small amounts this benefits you by making you feel full and actually stops you from over eating. The best results are achieved by those people who are Carbohydrate Intolerant.

Banting is a form of lifestyle it a good way to enjoy good food and also losing that added weight that’s been weighing you down. It takes time and patience to achieve your goal, just remain dedicated an always stay positive.

Why Vitamins are Important to Your Health

Today it seems as there is tons of information in the media about how we have developed bad eating habits. A lot of people suggest that taking some vitamin supplements is a wise idea in order to prevent the development of different health conditions. Thus, it is needed to take a look at some of the main reasons why vitamin supplements are highly recommended, so that you will be able to decide if supplementing your diet is something you have to consider.

First of all, it is necessary to start from the fact that our modern style of life is bad for us. Such habits as drinking or smoking could be changed, but even the air we breathe every day could contain some toxins that affect our health. The main problem is that by the time we really understand our bad habits are destroying our health it is too late to do a lot about it. Vitamin supplements could just do some repair work. But still, vitamin C could have a positive counter effect to such habits as drinking and smoking. Unfortunately, it is just a short term repair – the best way to boost your health and style of life is to make some changes, but not just rely on taking vitamin supplements.

Women have some specific health needs that could also benefit from taking some vitamin supplements. Traditionally, it includes birth defects and osteoporosis. Some month before you plan to get pregnant, it is considered to be a great idea to start taking folic acid supplements as it has been proven that lack of folic acid is responsible for such birth defects as anencephaly and spina bifida. It is necessary to continue the supplement through the early trimesters. As well calcium is highly recommended for women as it is able to help to build strong bones and teeth. When women get older, the risk of osteoporosis increases incredibly. Such factors as hormonal changes, lack of calcium or lack of exercises help to contribute. By taking some calcium supplements in the younger years, you are able to reduce this risk.

Your arteries as well could benefit from vitamin E supplements. According to some studies, vitamin E is able to protect you against cardiovascular problems including heart attacks. As well according to studies taking vitamin E on a constant basis could improve your cardiovascular risk profile by up to 45 per cent.

Vitamin E is also quite advantageous in preventing some types of cancer. The same could be said about vitamin A. vitamin A is able to reduce the risk of skin cancer as well as it lowers the risk of oral cancer. People suffering from the lack of vitamin E are more likely to develop cancer of any type.

Interested in nutritional supplements secrets and truth, here you are. Just check out this site where there are lots of details about liquid supplements as well as many other tips and hints on the subject.

And I would also say that nowadays people have quite wide possibilities to find various info on a great deal of products and services and to select exactly what they need at the best terms which are available on the market. And all this is due to development of online technologies. Funny, but most of the people don’t use this opportunity. In real life it means that you must use all the tools of today to get the information that you need.