How To Lose Weight In 7 Days

Ever you tried GM diet plan? Do you want to lose your weight in 7 days ? At the current time, due to unbalanced lifestyle people are facing the problem of obesity. The obesity is one of the main challenges today. This is distressing people worldwide, posing large health risks, in addition the additional weight being a difficulty in itself. There are many reasons behind the obesity for example an inactive existence, lack of exercise plus most prominently, an improper diet is the main causes of obesity. Therefore, the diet that you eat is vital. So, in this write-up I have cover up all the information about the GM diet plan.

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The General Motors diet or GM Diet was name later than the company itself, a diet which was created to mix and assist to construct health concerns for people they are functioning with, counting families and friends.  General Motors, American corporate giant construct cars, has formed a worldwide trend by introducing the General Motors Diet plan, extra popularly recognized as the GM Diet. This was mainly devised keeping in mind the needs of the employees of General Motors and their families. This requires a wellness program designed to clean the system so that one can experience a change in their approach plus emotions besides the weight loss it brings about.

GM Diet is an easy weight loss management plan and by following the GM diet, you can simply decrease equal to 10 to 17 pounds or 4 to 7 KGs in just 7days logically. The GM diet is a week-long diet by an exact food intake for every 7 days. The GM diet plays an important role to rinse out all the contamination from your system in order that you experience a sense of overall comfort as well as good health. Currently, what make this diet totally unique from additional diet programs is that it requires daily food intakes of fresh fruits plus vegetables, devoid of the release of dairy products. It is intimately connected to the second kind of vegetarian diet wherever dairy product intakes are permissible.

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Rules of GM diet plan:

1. Consume variety of vegetables plus fruits: This GM diet essentially comprise of vegetable with fruits eating. In condition, you are eager on follow it for the week, confirm you buy a vast assortment of fruits plus vegetables earlier. Counting different variety of fruits also vegetables will guarantee the accessibility of all micro nutrients to your body. It helps you to carry on the repetitiveness plus keep the side effects away.
2.  Increase drinking of water: As on GM diet, you require to make sure that you eat as a minimum 10 glasses of water each day. Gm diet involves strict diet rule. It might frequently lead to headache, depression, deep sweating plus weakness. These side effects can boost in cases of lack of fluids. Therefore to maintain correct hydration will continue you off these side effects. It also assists in better purification of the body system.
3. Exercises: Even though this diet plan is superior for rapid weight loss, it is preferable to pursue a 45 minutes exercise or walking schedule for 7 days. This will make sure that your muscles are toned plus you drop weight as of the right areas.
4. Keep away from Alcohol: The Alcohol provides a hell lot of calories; leave separately the toxins it inserts in your system. Gm diet is an extremely low calorie diet plan. In case, you drink Alcohol as following this diet, this may results into hypoglycemia (low blood sugar) episodes. Moreover, it can cause blackouts, sleepiness plus faint. Instead this can be substitute by black coffee (no sugar), club soda plus lemon press in water (no sugar, cream, or sugar replacement).
5. Don’t repeat this diet without an interval of a few days. No fruit juices allowed in the first 6 days.
6. The focus is on high fiber foods that have at the same time lower amounts of: Protein, Fat, Carbohydrates

7. In case this weight loss program you are under taking is for a particular occasion, try it 2 months before hand with 2 to 3 days gap after every 7 days.

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How To Lose Weight In 7 Days

Benefits of GM Diet Plan:
This 7 day GM diet plan was created for the comfort of General Motors Inc. workers. So that, it is named as the GM Diet Plan, the plan of this nutritional program is to achieve a healthy plus fit body. The advantages of this diet are as follows;
Natural shine to skin.
• Reduce the flab round the tummy plus waist.
• Lose about 5 – 8 kilograms within 7 days.
• Removals of toxins which create you to feel light as well as active.
• Alcohol increases the uric acid in the body that lead to water maintenance. This block the natural detoxifying procedure from taking place.
The GM Diet Soup:
Recipe: The GM diet soup is very easy to prepare.
Ingredients: 6 Large Onions, 1 Whole Cabbage, 3 Tomatoes, 2 Green Peppers, 1 Bunch of Celery, and 22 ounces of water.
• First of all, you require cutting onions as well as peppers into little pieces.
• Cook them in immediately a bit of olive oil (waiting they are light brown color).
• In the period in-between, chop up rest of your vegetables like Cabbage, tomatoes and celery.
• Include these to a stockpot by means of water as well as to carry to a bubble.
• You have to add onions as well as peppers from step 2 to this stockpot.
• Boil it for concerning an hour otherwise so.
• Affix salt or pepper in reasonable amount.
• Subsequent to step 7 you will in conclusion have superb GM soup, take pleasure in!

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How To Lose Weight In 7 Days

GM Diet Plan: Day-by- day:

1. Day one of GM diet Plan:
The first day of the GM Diet is your preparation for the upcoming program that you have enrolled yourself in. Day one is an all fruits day. The GM Diet Chart instructed me to eat all the fruits we possibly can with the exception of bananas. It is suggested that a lot of melons as well as cantaloupe are consumed on the initial day plus if the use of fruit can be restricted to melons afterward this will obtain a person’s weight loss off to a huge start.
In addition, drink 8-12 glasses of water all through the day. In condition, one feels hungry, then that person is not doing the diet correctly. Additionally, it is recommended that if one consumes just melons on the initial day of the diet, single can lose concerning a kilogram or 3 pounds of weight which is huge. You can consume 20 times a day, other than you be supposed to eat only fruits. So, try oranges, watermelon, papaya cantaloupe, apples, pomegranate, peaches, pears, custard apples, strawberries, and all else.
• BREAKFAST: 8.30 a.m. to 9.00 a.m., One apple + 1-2 glasses of water
• MID-MORNING: 10-30 a.m. to 11.00 a.m. 1 bowl of uncooked papaya + 1 to 2 glasses of water.
• LUNCH: 1.00 p.m. to1.30 p.m. 1 cup of watermelon otherwise muskmelon + 1 and 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 1 orange otherwise 1sweet lime or else 1 chiku + 1 to 1-1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m.1 glass of coconut water.

• DINNER: 8.30 p.m. to 9.00 p.m. 1 apple + 1 to 2 glasses of water.

2. Day Two of GM Diet Plan:
On the second day, the fruits are substitute by means of vegetables and thus it is known as ‘All veggies day’.  These vegetables can be cooked otherwise raw, wealthy in fiber plus there are no limitations on the type of vegetables which can be eaten or the quantity that are consumed. Dieters are directed to establish their day by consuming a big scorched potato, with a pat of butter to take care the body gets the necessary carbohydrate content that offers energy for the rest of the day.
The meal must not contain an excess of flavor otherwise salt in them. Essential nutrients are provided by eating vegetables along with fiber and they are virtually calorie free. Day 2 is a day that contains calorie free foods by a first-class amount of fiber as well as nutrients. Adding together a dash of oregano or basil seasoning to make the vegetables more edible is wonderful. In condition, you make it throughout day two, you are certainly devoted!
• BREAKFAST: 8.30 a.m. to 9.00 a.m. 1 boiled potato + 1 to 1-1/2 glasses of water.
• MID-MORNING: 10.30 a.m. to 11.00 a.m. 1 bowl of raw cabbage + ½ to 1- 1/2 glasses of water.
• LUNCH: 1.00 p.m. to 1.30 p.m. 1 tomato+ 1 cucumber + half boiled beetroot + one to 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 2 tomatoes + one to 1-1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m. 1glass of veg. juice.

• DINNER: 9.30 p.m. to 10.00 p.m. cooked salted and spiced lauki.

3. Day Three of GM Diet Plan:
A blend of fruit plus vegetables can be consumed on the third day. The Day three is a mixture of day 1 plus 2. The only limitations are that the bananas as well as potatoes cannot be consumed but excluding this, the person follow the plan can consume as many different fruits plus vegetables as they desire in the quantity that they select.
Consumption of potato is avoided as carbohydrates are provided from the fruit. At this phase, the body is ready to start flaming surplus pounds. All the way through the 3rd day, the system starts the procedure of burning fat. Your desire might try to overlook, other than think regarding the weight loss plus the great results. Thus, you will experience light as well as happy by this instance. Consume any quantity plus any amount you like moreover drink many water as intended for.
• BREAKFAST: 8.30 a.m. to 9.00 a.m. 1 uncooked apple + one -1/2 glasses of water.
• MID-MORNING:10.30 a.m. to 11.00 a.m. 1 cup of papaya + one to 1-1/2 glasses of water.
• LUNCH: 1.00 p.m. to 1.30 p.m.1 tomato+ one cucumber+ half cooked beetroot + one to 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 1 sweet lime otherwise orange + one to 1-1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m. 1 glass of veg. otherwise 1 chiku.

• DINNER: 9.30 p.m. to 10.00 p.m. boil lauki (dudhi).

4. Day Four of GM Diet Plan:
On 4th day of the GM diet Milk, soup and banana is the main for the consumption. A human being can consume equal to 8 bananas and 3 glasses of milk on this day even though they may discover that they do not consume all the bananas. You have to know that the bananas are significant since they will assist to put back the potassium as well as sodium which would have been misplaced by the body in the earlier 3 days.
Craving for sweet foods be supposed to be greatly less by this point. As the intake of salt is condensed, the bananas will perform the job. The dieter can also eat the cabbage soup on this day in restricted amounts. This soup is supposed to be made up of capsicum, garlic, onions, plus tomatoes. This is a tasty as well as healthy recipe that will facilitate in the weight loss procedure. You can swallow it simply 1 time a day; it is merely to revive your taste buds from the entire vegetable plus fruit eating. Be cautious to oppose yourself. And you are very soon 3 days away from a losing weight!
• BREAKFAST: 8.30 a.m. to 9.00 a.m. 1/2 glass skim milk plus 1 to 1-1/2 glasses of water.
• MID-MORNING: 10.30 a.m. to 11.00 a.m. 1 banana+ one to 1-1/2 glasses of water.
• LUNCH: 1.00 p.m. to 1.30 p.m. 1 glass skim sugarless milk +one to 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 1 banana + one to one -1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m. 1 banana.

• DINNER: 9.30 p.m. to 10.00 p.m.1/2 glass skim sugarless milk.

5. Day Five of GM Diet Plan:

Understand that the Day five is a celebration day for you, because you can contain a delicious meal. You can masticate on tomatoes, cottage cheese, and sprouts also recognized as Paneer in India. You can also involve soya chunks to you meal. The beef plus tomatoes are consumed on this day. 6 complete tomatoes are supposed to be eating at the side of two 10oz portion of beef. This beef can be eating in the figure of hamburgers. Each and every one of the tomatoes must be eaten however not all the beef wants to be inspired.
Water eating must be enlarged by 1 quart on the 5th day that will assist the body to rinse itself of the uric acid which will be formed. The beef which is inspired on this day will offer the body by iron as well as protein plus fiber is providing by the tomatoes that aid digestion. In addition, drinking of water will help to cleanse plus sanitize the system. The tomatoes play an effective role for the fiber as well as digestion process. The water will cleanse your body as of all kind of toxin.
• BREAKFAST: 8.30 a.m. to 9.00 a.m. 1 bowl pressure-cooked brown rice+ one to one-1/2 glasses of water.
• MID-MORNING: 10.30 a.m. to 11.00 a.m. 2 tomatoes+ one to 1-1/2 glasses of water.
• LUNCH: 1.00 p.m. to 1.30 p.m.1 bowl brown rice ripe in tomato gravy + one to 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 2 tomatoes, with salt and jeera + one to 1-1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m. 1 glass of water by lemon and salt.

• DINNER: 9.30 p.m. to 10.00 p.m. boil brown rice, with salt plus additional spices + water

6. Day Six of GM Diet Plan:
On day 6 lean meat or else cottage cheese can be consumed by an infinite quantity of vegetables. Today, you have to eat cottage cheese, sprouts, plus additional vegetables however by excluding tomatoes. No tomatoes on day 6, keep away from them. Beef is again on this day but the tomatoes are restoring by means of vegetables. The quantity of beef as well as vegetables which can be eaten is limitless. Via this day of the week the body is totally disposed towards weight loss plus the person be supposed to see a obvious distinction in the way that they appear moreover feel compared to when they started the diet.
The soup with full of flavor soup plus lots of water must help you throughout your day. Vegetables will offer vitamins as well as fiber to your body. Therefore, you can easily see the change in your body by this time. Carry on consuming a superior quantity of water every day.
• BREAKFAST: 8.30 a.m. – 9.00 a.m. 1 bowl pressure-cooked brown rice+ one to 1-1/2 glasses of water.
• MID-MORNING: 10.30 a.m. to 11.00 a.m. 2 tomatoes+ one to 1-1/2 glasses of water.
• LUNCH: 1.00 p.m. to 1.30 p.m. 1bowl brown rice ripe with additional vegetables + one to 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 2 cucumbers, with salt and jeera + one to 1-1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m. 1 glass of water by lemon plus salt.

• DINNER: 9.30 p.m. to 10.00 p.m. Boiled beet + Carrot + Cucumber +Tomatoes + uncooked cabbage, with spice and salt

7. Day Seven of GM Diet Plan:
This is the final day of the consumption of plane brown rice; fruit juice as well as infinite vegetables can be consumed. Later than following the meal plans used for the last seven days, the person must have totally cleansed as well as flushed out their system. One time the 7 days has been finished a person must find that they are 10 to 17 lbs lighter than they be a week ago. By means of the 7th day, the dieter starts to feel lighter, more alert and healthier.
By means of Day 7, considerable changes can currently be set up in your body. A slimmer look is now seen plus felt whereas a more optimistic outlook is observed thanks to the continuous purification methods of the diet taking place within the body. Normal sleeping habits might as well be notice as the diet agenda gets the body weary by the conclusion of the day as well as thrilled the next sunrise.
You will be feeling light on your toes plus happy within out. You can have fresh fruit juice, 1 cup of brown rice otherwise half chapatti and extra vegetables you would wish to eat. You can full your day by means of the use of water. You can also eat brown rice through beans.
• BREAKFAST: 8.30 a.m. to 9.00 a.m. 1 bowl pressure-cooked brown rice+ one to 1-1/2 glasses of water
• MID-MORNING: 10.30 a.m. to 11.00 a.m. 2 tomatoes + one to 1-1/2 glasses of water
• LUNCH: 1.00 p.m. to 1.30 p.m. 1 bowl brown rice ripe with additional vegetables + one to 1-1/2 glasses of water.
• TEA: 4.00 p.m. to 4.30 p.m. 2 cucumbers, with salt and jeera + one to 1-1/2 glasses of water.
• EVENING: 6.00 p.m. to 6.30 p.m. 1glass of sweet lime juice with no straining and sugar.

• DINNER: 9.30 p.m. to 10.00 p.m. cooked beetroot + Carrot + Cucumber + Raw cabbage +Tomatoes with spices and salt + water

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High-Quality Whey Protein May Be Helpful For Weight Loss

Whey protein, a byproduct of milk and cheese (often referred to as the gold standard of protein), was promoted for its health benefits as early as 420 B.C. At that time, Hippocrates recommended whey to his patients. These days, whey protein has been linked to health benefits such as:

  • Supporting your immune system, as it contains immunoglobulins
  • Helping you preserve lean body tissue (particularly during exercise) as it delivers bioavailable amino acids and cysteine
  • Maintaining blood pressure levels that are already within the normal range, and promoting healthy vascular function

Whey Protein Promotes Weight Loss and Muscle Gain

Besides providing all of the essential amino acids your body needs, high-quality whey protein from organically raised pastured cows also contains three ingredients of particular importance for health: leucine, glutathione and conjugated linoleic acid (CLA).

Both leucine and CLA can be helpful if you’re trying to lose weight, while glutathione boosts your overall health by protecting your cells and mitochondria from oxidative and peroxidative damage.

While many recommend whey protein as a way of boosting your protein intake, I’d be wary of following a high-protein diet for weight loss.

It’s true that protein helps decrease hunger by making you feel fuller longer, and by affecting certain hormones (increasing certain appetite-reducing hormones while reducing the hunger hormone ghrelin).

Protein can also give your metabolism a boost, and a number of studies suggest high-protein diets produce greater weight loss. But there’s also compelling evidence suggesting too much protein may promote cancer growth by activating the mammalian target of rapamycin (mTOR) mechanism.

Beware of High-Protein Diets

Rarely, if ever, do studies compare high-protein/high-carb/low-fat diets to high-fat/low-carb/moderate-protein diets. If they did, we might have more clarity on this issue. For example, in one study4 they compared the following diets:

  • 15 percent protein, 35 percent fat, and 50 percent carbohydrate
  • 30 percent protein, 20 percent fat, and 50 percent carbohydrate

They found the 30 percent protein group lost 8.1 pounds (lbs., or 3.7 kilograms) more than those who got 15 percent of their calories from protein. However, both of these diets are FAR from ideal in terms of nutrient ratios! Both are excessively high in carbohydrates and very low in fat.

I’ll discuss protein requirements below, but suffice to say for now, that while your body does need protein, and whey protein is an ideal workout supplement to boost muscle growth and repair, it’s important to track your protein intake from all sources, and don’t overdo it.

Thirty percent protein is three times the amount your body needs for optimal health. So whether it’s weight loss or general health and longevity you’re after, avoid high-protein diets and focus on increasing healthy fats and cutting out net (non-fiber) carbs instead, while maintaining a balanced, moderate protein intake calculated according to your body composition, which I’ll explain below.

Leucine — A Powerful Muscle Builder

Let’s take a look at those three ingredients that make whey protein such an attractive addition to your diet and fitness regimen, starting with leucine. While serving many functions in your body, leucine signals the mTOR mechanism to increase protein synthesis, thereby boosting muscle growth.

However you actually need VERY HIGH amounts of leucine to reap the optimal effect; far more than the recommended daily allowance (RDA), because most of the leucine gets used up as a building block rather than a potent anabolic stimulus.

Whey protein is ideal because it contains FAR more leucine than other foods. Just 3 ounces (oz.) of high-quality whey contains about 8 grams of leucine. To get that from other foods, you’d have to eat 1.5 lbs. of chicken, more than 1 lb. of almonds (over 3,000 calories!) or 16 raw eggs.

Glutathione Helps Other Antioxidants Perform at Peak Levels

Whey protein is also an excellent source of the precursors of glutathione, which is your body’s most powerful antioxidant. This “master antioxidant” is a tripeptide found inside every single cell in your body. As you probably know, antioxidants are crucial for eliminating damaging free radicals from your body.

Most free radicals are produced during the process of metabolism but they can also arise from exposure to toxins, radiation and heavy metals. Because free radicals are so destructive, cells have a network of defenses designed to neutralize them.

This antioxidant network involves vitamins, minerals and special chemicals called thiols (glutathione and alpha-lipoic acid). Glutathione is different from other antioxidants in that it is intracellular.

It has the unique ability of maximizing the activity of all the other antioxidants, including vitamins C and E, CoQ10, alpha-lipoic acid, and antioxidants found in the fresh veggies and fruits you (hopefully) eat every day.

Glutathione Is Important for Energy Production and Mitochondrial Function

Glutathione is also an essential factor in energy utilization, detoxification, and preventing the diseases we associate with aging, in large part by promoting healthy mitochondrial function. Deficiency has been linked to:

  • Age-related diseases such as Alzheimer’s and Parkinson’s
  • Coronary and autoimmune diseases
  • Arthritis, asthma and other inflammatory conditions
  • Cancer
  • Muscle weakness and fatigue

Synthesis of glutathione is dependent on adenosine triphosphate (ATP), so when your ATP is low, you’ll also have lower glutathione levels. This is another reason why exercise is so beneficial for your health — among other things, it boosts your ATP and glutathione levels. And by enhancing internal glutathione production, you’ll also strengthen your immune system.

Whey Protein Boosts Glutathione Production

While glutathione can be found in supplement form, foods like whey are your best alternative. Quality whey provides all the key amino acids for glutathione production (cysteine, glycine and glutamate) and contains a unique cysteine residue (glutamylcysteine) that is highly bioactive in its affinity for converting to glutathione.

Whey also provides critical co-factors, immunoglobulins, lactoferrin and alpha-Lactalbumin (also a great source of cysteine), which together help create the right metabolic environment for high glutathione activity.

Most oral glutathione supplements have been shown to be poorly absorbed. What’s worse, glutathione supplements may actually interfere with your body’s own glutathione production. Your body is programmed to self-produce glutathione, and when taking a synthetic supplement your body decreases its own production, leaving you dependent on an outside source.

Another alternative is to take an alpha-lipoic acid supplement, which can help regenerate glutathione. (Alpha-lipoic acid also helps to regenerate vitamins C and E so they remain active longer in your body.) Red meat and organ meats are the best dietary source of alpha-lipoic acid. Vitamin D can also help increase your intracellular glutathione levels.

Some nutritional authorities recommend taking a form of cysteine known as N-acetyl cysteine (NAC), but I would advise against using this supplement if you still have mercury amalgam fillings because it could interfere with detoxification of the mercury.

CLA Has Many Health Benefits, Including Weight Loss

Conjugated linoleic acid (CLA) — a healthy type of omega-6 fatty acid found primarily in grass-fed beef and dairy products — is one of the most popular weight loss supplements in the world. Research shows CLA can help you shed weight via a number of different mechanisms, including:

  • Reducing food intake
  • Increasing fat burning
  • Stimulating the breakdown of body fat
  • Inhibiting the production of body fat while preserving muscle (with the greatest improvements occurring in those who combine exercise with dietary intake of CLA)

The key factor here is pasture-raised. When cows exclusively eat grass (which is their natural diet), the CLA levels in their meat and milk are typically 300 to 500 percent higher than in those fed an unnatural grain-based diet. CLA is available in supplement form, but foods that naturally contain CLA are generally far superior, easy to find and less expensive. Even more importantly, as noted by Authority Nutrition:

“[T]he CLA you find in supplements is NOT derived from natural foods. It is made by chemically altering safflower and sunflower oils, which are unhealthy vegetable oils. The linoleic acid in the oils is turned into conjugated linoleic acid via a chemical process … For this reason, CLA taken in supplement form does not have the same health effects as CLA gotten from foods.”

Besides its weight loss benefits, CLA also has a number of other health benefits. For example, studies have shown CLA to be a potent ally for combating:

Cancer Osteoporosis Immune system invaders
High blood pressure Cardiovascular disease Food-induced allergic reactions
High cholesterol and triglycerides Inflammation Insulin resistance (CLA’s actions actually mimic the effect of synthetic diabetic drugs)

How Much Protein Do You Need?

Proteins are essential to the building, maintenance and repair of tissues such as your skin, internal organs and muscles. They are also a structural component of enzymes, cellular receptors and signaling molecules, and perform transport carrier functions.

Proteins are made up of amino acids, 22 of which are considered essential for good health. (The amino acid components of proteins serve as precursors for hormones and vitamins.) Your body can make 14 of these, but the other eight, known as essential amino acids, must be obtained from your diet.

Proteins are found in all types of food, but only meat, eggs, cheese and other foods from animal sources contain complete proteins, meaning they provide the eight essential amino acids.

However, opinions vary when it comes to how much protein you need on a daily basis. With advancing age, getting adequate amounts of high-quality protein is especially important. Your ability to process protein declines with age while your level of age-related muscle loss (sarcopenia) increases, thereby raising your protein requirement. That said, you’d be wise to monitor your intake to make sure you’re not overdoing it.

Americans consume the most meat per capita in the world — more than 175 lbs. of pork, poultry, and beef per year, and evidence suggests this is far too much for optimal health. There is an upper limit to how much protein your body can actually use. When you eat more protein than your body needs, it can stimulate mTOR, which plays an important role in cancer development and the aging process.

Making matters worse, the vast majority of this meat comes from animals raised in concentrated animal feeding operations (CAFOs), the quality of which is significantly inferior to organically raised, pastured, or grass-fed and grass-finished meats. Considering the fact that the majority of Americans are overweight or obese, I prefer using a formula that calculates an individual’s protein requirement based on lean bodyweight (i.e. muscle weight) only.

For optimal health, I believe most adults need about 1 gram of protein per kilogram of lean body mass (not total body weight), or 0.5 grams of protein per pound of lean body mass. Seniors, pregnant women and those who are aggressively exercising (or competing) generally need about 25 percent more protein.

How to Calculate Your Protein Requirement

To determine your lean body mass, subtract your percent body fat from 100. For example, if you have 30 percent body fat, then you have 70 percent lean body mass. Then multiply that percentage by your current weight to get your lean body mass in pounds or kilos. Next, multiply your lean body weight by 0.5 grams if you’re calculating in pounds, or 1 gram if you’re calculating in kilos.

To use myself as an example, I weigh 173 lbs. and have 10 percent body fat, which means my lean body weight is just under 156 lbs. Using the above formula, my protein requirement is about 77 grams a day, although I typically don’t go over 70 grams as for most of us, it is better to actually have less than more protein. I use a nutrition calculator to enter everything I eat and carefully calculate my protein requirement to the gram. I think it’s that important.

If you eat packaged foods, the number of grams of protein per serving is listed on the package. For whole foods, 3 oz. of most meats will provide about 20 to 25 grams of protein. A 4-oz. hamburger, which is processed, has about 20 grams of protein, while typical lunch meats have about 5 grams per slice.

One egg has about 6 grams of protein and a cup of milk (not typically recommended) has about 8 grams. Seeds and nuts contain on average 4 to 8 grams of protein per quarter cup, and most vegetables contain about 1 to 2 grams of protein per ounce.

Interestingly, while fish is typically considered a good source of protein, most fish contain only HALF of the protein found in beef and chicken and can be a good alternative if you tend to eat too much protein. (Just beware of the contamination risks. Wild-caught Alaskan salmon and smaller fish like sardines and anchovies are healthy options less likely to be contaminated with mercury and other environmental toxins.)

Choosing a High-Quality Whey Protein

If you want to supplement your diet with whey protein products, be mindful of your selection. Many of the whey and protein powders on the market are pasteurized and loaded with sugar and chemicals that don’t belong in a healthy diet. To ensure you’re getting a high-quality product, be sure your whey protein supplement has the following features:

  • The whey comes from organically-raised, grass-fed raw cows’ milk (to ensure the whey is free of GMOs, pesticides and hormones)
  • Cold processed, as heat destroys whey’s fragile molecular structure
  • Whey protein concentrate, not protein isolates
  • Sweetened naturally, not artificially, and low in carbohydrates
  • Highly digestible — look for medium-chain fatty acids (MCTs), not long-chain fatty acids

High-quality whey protein is an excellent source of important nutrients, including protein, leucine, CLA and glutathione — all of which can help boost muscle growth, body repair and weight loss, and much more. To learn more about how whey protein can boost your exercise performance when used as a post-workout recovery meal, please see this previous article, or check out my previous interview with fitness expert Ori Hofmekler.

The Biggest Fat Burn Recipe – Lose 40 Pounds In Just One 1 Month

There are many powerful ingredients which can treat diseases and conditions in nature, you just only need to learn where to find them.

Mother Nature has cures for all our health problems, which is why many people are turning towards alternative medicine. It is cheap, has no side-effects and works just as well as conventional medications.

Today we’re going to present a natural remedy which will burn your excess belly fat and help you lose 40 pounds in a month! The recipe consists of only 2 ingredients – chia seed and lemon, which contain numerous essential vitamins and are beneficial for your health. Here’s how to prepare the remedy


  • A glass of lemon juice
  • 1 ½ glass of water
  • 1 tablespoon of chia seeds
  • 1 tablespoon of organic honey


Put the chia seeds in a glass of water and leave them to soak for an hour, then mix them in a blender with the other ingredients when they look like gel. Consume the incredible smoothie every morning on an empty stomach and you will slim down naturally in no time!

 Chia seeds contain a lot of fiber which will boost your digestion, and they will also keep you full for longer. They can reduce your blood sugar levels and contain a lot of antioxidants, vitamins, minerals and omega-3 fatty acids.

On the other hand, lemons are very healthy and rich in essential nutrients your body requires on a daily basis. 100 gr. of lemon juice has only 29 calories, which makes lemons a perfect diet food. Like the chia seeds, they are also rich in fiber and provide satiety, but the real health benefits lie in the incredible amounts of several vitamins in the fruit.

Drink the smoothie every morning and pair it with a healthy diet and some exercise and you will lose all the excess belly fat soon!

The Biggest Fat Burn Recipe - Lose 40 Pounds In Just One 1 Month

The Fastest 7 Way To Lose Weight For Lazy People

Being a woman I know how hard is to lose weight and how much time it takes. We get focused too late, when there are no options left. Myself for example, I start to watch what I eat one month before a big event or before I go on holiday.

The long term approach to losing weight comes with the best results, but there are some ways to speed up the metabolism and lose weight even for people like me. I know for a fact that my group is larger though. Here are some easy steps you can try last minute and you will be surprised by the results.

Step #1 Watch Your Fluids

Start drinking green tea and avoid calories in a glass. Green tea is very rich in antioxidants especially catechins which are known to enhance metabolism. And, try to avoid juice, soda and coffee as much as you can. The main reason for this is that calories in a glass do not feed your hunger. So, even if you had Grande Mocha you still might want another one. At the end of the day you have more than 800 calories that you did not needed in the first place.

Step #2 Start Lifting

Remember, you have only one month left to your big event so you should do something. Use your weights to start exercising. You do not have to join the gym even, you can do it at your home. But do this only if you are self disciplined otherwise seek someone who will motivate you. What is a better motivation than someone taking money from you for a monthly membership, right?

Step #3 Lose the Salt

If you eat too much salt, you should know that salt contributes to water retention. This will make you feel bloated. Just keep an eye on your sodium intake, at least for one month and then you can start all over again. This restriction includes most of the prepackaged foods, since they are all hidden sources of salt.

Step #4 Get Some Sleep

This might seem like wrong to you, but sleep deprivation can make you fat. People who think that they can go around without a good night sleep have a very slow metabolism and some extra pounds too.

Step #5 Eat Every Meal

Skipping meals will make you feel even more hungry. People think that if they skip meals they will intake less calories, but the sad truth is when you are hungry all you can think is food. You try to control yourself during the day and then you end up binge eating at night. And the worst part is that your metabolism slows down at night so those calories that you just had will end up permanently on your body.

Step #6 Add 20 minutes to your workout

We hope that if you are on a diet that you are already working out. It is a high time you have started by now. Add only 20 minutes to your workout. This does not mean that you have to stay more at the gym, but there are other ways you can be active. Avoid the elevator and take the stairs, go to work on foot, or if you work too far, park your car at least one block further from your work place.

Step #7 Drink Up

You have probably heard this somewhere before and that is water will speed up your weight loss. You have probably heard this before too, and that is to drink 8 glasses of water a day. I would add only at least 8 to this well known fact if you want your system to run smoothly.

Step #Extra Be Realistic

The media is overflowing us with weight loss hypes at every corner. And they actually manage to convince us, mostly because we are desperate. Remember you have only one month left to go to your thing, anniversary or whatever. And you will probably end up with bigger emotional pain when everything fails. But, be realistic, it takes time and determination to lose weight. Losing weight is simply a science not a magic trick.


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Take This 3 Times A Week And Eliminate Abdominal Fat Very Fast!

Abdominal fat is the most difficult type of fat to melt. It can affect men and women from all ages, although women are more prone to accumulating fat in the belly area. Although burning excess belly fat takes a lot of work, today we’re going to show you a great natural remedy that will do it in a week! Here’s what you need:


  • 1 cinnamon stick
  • 1 tablespoon of dandelion root
  • 1 tablespoon of grated ginger
  • 1 ½ cup of water
  • 2 tablespoons of honey
  • 5 mint leaves


Just mix all the ingredients in a saucepan and cook them until they boil, then simmer the mixture on low heat for 10 minutes.


Take the drink 3 times a day 3 times a week. The first drink should be consumed in the morning on an empty stomach. The second one should be taken after your lunch to facilitate digestion and clean your intestines, while the third one is taken right before going to bed. Of course, the drink doesn’t work on its own, so it’s very important to eat a healthy diet and exercise at least 3 times a week.

You’ll be able to notice the first results in only 3 weeks. Measure your waist size before the drink and afterwards and you will be amazed by the results!

Take This 3 Times A Week And Eliminate Abdominal Fat Very Fast!