E-BOOKS
Guide to My Fitness Pal
If you're interested in learning more about how the MyFitnessPal APP can help you reach optimum nutrition for both health and fitness goals -- and that's awesome.
MyFitnessPal APP is a great app that's free to use, and it's been designed to help you count and track your calories and macronutrients. The APP automatically calculates these things for you based on your body composition and your body goals. That's what makes it so powerful. You no longer need to manually weigh everything, read food labels and then calculate calorie after calorie.
With MyFitnessPal APP, you just input your details and the food you've eaten, and the APP calculates everything for you. It's that simple. In this guide, we will take a look at how to set up the APP to suit your goals and how to make the most of it. The APP contains hidden gems that you may not have known about, and the good news is that we will cover these in this guide. All right, let's get started.
Carb Cycling 101
Carb cycling is a type of diet that alternates between days of low-carb eating and high-carb eating. It involves creating an alternating pattern of higher and lower calorie intake to avoid spiking blood sugar levels, which can cause energy crashes, hunger pangs and more fat storage. The theory behind carb cycling is that it helps your body become more efficient at using fats for fuel. Carbohydrate restriction also lowers insulin levels, reducing stress on your pancreas and potentially helping you lose weight without feeling hungry.
Reverse Dieting
Let's face it, we live in a world where everybody is different yet, most of us have a common goal, and that is weight loss. Did you know that nearly half of men and a little more than 60% of women in the United States try to lose weight every year [1]? These statistics are very high, and research suggests that an average dieter loses approximately 5-6kg every time they attempt to lose weight [2]. So, if this is the case, why is it that we are still facing an uptrend on obesity statistics? If the majority of people attempt to lose weight and are successful, why are obesity statistics still rising? Globally, over 39% of adults are either overweight or obese, and these statistics have been at an all time rise for decades. Here's the problem. People can lose weight, but they struggle to keep it off. Approximately 95% of people who have lost weight, end up regaining it within the first 2-3 years. There are many reasons why this happens, some factors include physiological, psychological and sociological factors. A major contributor to all of these factors is the misleading information found online. Whenever you search for 'weight loss tips' or 'how to lose weight', you'll probably come across phrases like: “Strictly avoid all sugar and junk food. It's both addictive and unhealthful.” "Try not to eat carbs after 5 p.m. so you don't put on fat.” “Add butter to your coffee instead of sugar and you will experience the benefits of a longer, more energized morning.” You may have seen these before, and you may consider some of them to be silly. The reality is that these tips are very common, and these lie in the root cause of why we regain weight. Over the next few chapters, you'll learn more about how weight loss works, what is reverse dieting, how to do it properly, and how it can help you minimize the risk of weight regain.
Let’s get Tracking, How to Calculate Calories
Calories and energy balance can be quite a difficult concept to grasp and it's understandable since everything break downs into other things that affect the body in different ways and so on and so on. Don't worry, we're going to cover everything you need to know about calories and energy balance as well as how to track them properly so you can start eating healthy and reach your goals in no time.
Managing Type 2 Diabetes
How do you manage diabetes? Do you keep your blood sugar levels in control, avoid complications, and live an active lifestyle? If you’re just starting out with diabetes or have been living with it for years, these are important questions to ask yourself. Managing diabetes isn’t easy, but the right attitude can go a long way toward helping you live your life to the fullest – even with this chronic condition. In this guide, we'll take a look at how to manage type 2 diabetes properly and how to heal it using natural strategies that are currently being discusses by dietitians.
Guide to Protein
Eating protein is an important part of any healthy diet. Protein plays a crucial role in helping our bodies build muscle, maintain healthy skin and hair, and provide energy to keep us going throughout the day. But not all protein sources are created equal. In this guide, we'll explore the importance of protein and how to get more of it in your diet. We'll take a look at some of the best sources and the health benefits associated with them. We'll also discuss tips for adding more protein to your meals and snacks to help you reach your daily goals.
Flexible Dieting 101
Flexible dieting, or IIFYM (If It Fits Your Macros), has been gaining traction in the nutrition and health community in recent years. To many, it’s an alternative to traditional dieting, which can often be detrimental to your body and your health if not done properly. Instead of restricting what you eat to only specific types of foods and eliminating entire food groups, flexible dieting gives you the freedom to eat whatever you want as long as you meet your daily caloric and macronutrient targets. In this guide, we'll take a look at what flexible dieting is, its health benefits and how to get started! You'll also learn how to track your calories and macronutrients to ensure that you are successful as this is what this diet is all about!
Master your Metabolism
The definition of metabolism is a little nebulous, but generally it refers to all chemical reactions that happen in your body. These reactions are necessary for keeping you alive—after all, your cells need energy to stay alive and function properly. To do that, they run on fuel (calories) and produce waste (byproducts). There's no way around it; without some kind of metabolic process happening in your body, you'd be dead. That said, there's a lot more going on than just calories-in/calories-out when it comes to weight loss or gain. In fact, metabolism can be broken down into three main processes: anabolism (the creation of molecules), catabolism (the breakdown of molecules), and thermogenesis (basically heat production). The first two are important because they relate directly to how many calories you burn each day. Thermogenesis, however, isn't directly related to how many calories you burn each day. It's still important because if your body doesn't generate enough heat, then it won't work as efficiently as possible—and that means fewer total calories burned over time.
Plant Based Diet
A plant based diet is essentially a vegetarian diet. This means replacing animal meats with plant based foods instead. Many people who follow such a diet do so based on ethical, environmental, religious, health or economic concerns. As a result, there are a number of plant based diets, some of which may include animal produce. In general, there are many reasons why people go on a plant-based diet. In this guide, we'll take a look at everything you need to know to get yourself started.
Managing Type 2 Diabetes
How do you manage diabetes? Do you keep your blood sugar levels in control, avoid complications, and live an active lifestyle? If you’re just starting out with diabetes or have been living with it for years, these are important questions to ask yourself. Managing diabetes isn’t easy, but the right attitude can go a long way toward helping you live your life to the fullest – even with this chronic condition. In this guide, we'll take a look at how to manage type 2 diabetes properly and how to heal it using natural strategies that are currently being discusses by dietitians.
Guide to My Fitness Pal
If you're interested in learning more about how the MyFitnessPal APP can help you reach optimum nutrition for both health and fitness goals -- and that's awesome.
MyFitnessPal APP is a great app that's free to use, and it's been designed to help you count and track your calories and macronutrients. The APP automatically calculates these things for you based on your body composition and your body goals. That's what makes it so powerful. You no longer need to manually weigh everything, read food labels and then calculate calorie after calorie.
With MyFitnessPal APP, you just input your details and the food you've eaten, and the APP calculates everything for you. It's that simple. In this guide, we will take a look at how to set up the APP to suit your goals and how to make the most of it. The APP contains hidden gems that you may not have known about, and the good news is that we will cover these in this guide. All right, let's get started.
Guide to Fats
When it comes to dietary fats, there is a lot of confusion out there. On one hand, fats are essential for our health and should be included in a balanced diet. On the other hand, some fats can be harmful to our health when consumed in large amounts. Therefore, we've created this guide to help you get a better understanding of what fats are and what exactly they do within your body. By the end of this guide, you'll have a much better idea of why you should consume certain foods and stay away from others. We hope that you enjoy our guide!
Guide to Carbs
Carbohydrates are essential for a healthy body, but many people don't understand what they are or how they work. With so much misleading information out there, it's difficult to determine what is good and what is bad for you. In this guide, we'll explain the basics of carbohydrates and what they do for our bodies. We'll discuss why they are important, the different types of carbohydrates, and how to make sure you are getting the right amount of carbohydrates in your diet. By the end, you should have a better understanding of the role of carbohydrates in your body and your overall health.
Guide to Protein
Eating protein is an important part of any healthy diet. Protein plays a crucial role in helping our bodies build muscle, maintain healthy skin and hair, and provide energy to keep us going throughout the day. But not all protein sources are created equal. In this guide, we'll explore the importance of protein and how to get more of it in your diet. We'll take a look at some of the best sources and the health benefits associated with them. We'll also discuss tips for adding more protein to your meals and snacks to help you reach your daily goals.
Intuitive Eating
Intuitive eating is a process that allows you to listen to your body’s natural hunger and fullness cues in order to achieve a healthy weight and maintain it throughout life. When you’re able to connect with these signals, it becomes much easier to choose foods that are satisfying and nourishing to your body. While there isn’t an official list of steps to follow when practicing intuitive eating, there are several useful strategies that can help you on your journey, especially if you struggle with weight management or an unhealthy relationship with food. In this guide, we'll take a look at what intuitive eating is and simple guidelines to help you get started.
Intermittent Fasting
Intermittent fasting is a popular diet that has been around for a few years now. It's based on the idea that eating fewer calories will result in weight loss, and it does work! Intermittent fasting is not about "going without food" or starving yourself, but rather limiting your intake during certain periods of time to allow your body to go into a fat-burning mode. This results in significantly more weight loss than simply cutting out one meal per day. The benefits of intermittent fasting are being researched, but it's clear that this practice has many positive effects. In this guide, we'll look at what intermittent fasting is, its benefits and a few simple tips on how to get started!
Plant Based Diet
A plant based diet is essentially a vegetarian diet. This means replacing animal meats with plant based foods instead. Many people who follow such a diet do so based on ethical, environmental, religious, health or economic concerns. As a result, there are a number of plant based diets, some of which may include animal produce. In general, there are many reasons why people go on a plant-based diet. In this guide, we'll take a look at everything you need to know to get yourself started.
Reverse Dieting
Let's face it, we live in a world where everybody is different yet, most of us have a common goal, and that is weight loss. Did you know that nearly half of men and a little more than 60% of women in the United States try to lose weight every year [1]? These statistics are very high, and research suggests that an average dieter loses approximately 5-6kg every time they attempt to lose weight [2]. So, if this is the case, why is it that we are still facing an uptrend on obesity statistics? If the majority of people attempt to lose weight and are successful, why are obesity statistics still rising? Globally, over 39% of adults are either overweight or obese, and these statistics have been at an all time rise for decades. Here's the problem. People can lose weight, but they struggle to keep it off. Approximately 95% of people who have lost weight, end up regaining it within the first 2-3 years. There are many reasons why this happens, some factors include physiological, psychological and sociological factors. A major contributor to all of these factors is the misleading information found online. Whenever you search for 'weight loss tips' or 'how to lose weight', you'll probably come across phrases like: “Strictly avoid all sugar and junk food. It's both addictive and unhealthful.” "Try not to eat carbs after 5 p.m. so you don't put on fat.” “Add butter to your coffee instead of sugar and you will experience the benefits of a longer, more energized morning.” You may have seen these before, and you may consider some of them to be silly. The reality is that these tips are very common, and these lie in the root cause of why we regain weight. Over the next few chapters, you'll learn more about how weight loss works, what is reverse dieting, how to do it properly, and how it can help you minimize the risk of weight regain.
Carb Cycling 101
Carb cycling is a type of diet that alternates between days of low-carb eating and high-carb eating. It involves creating an alternating pattern of higher and lower calorie intake to avoid spiking blood sugar levels, which can cause energy crashes, hunger pangs and more fat storage. The theory behind carb cycling is that it helps your body become more efficient at using fats for fuel. Carbohydrate restriction also lowers insulin levels, reducing stress on your pancreas and potentially helping you lose weight without feeling hungry.
12 Anti Inflammatory Foods
Inflammation is the key culprit behind many health issues, including heart disease, cancer, Alzheimer’s disease, and even depression and insomnia. The most effective way to fight inflammation? Eating anti-inflammatory foods that contain nutrients such as omega-3 fatty acids and antioxidant vitamins C and E. You can also minimize your intake of pro-inflammatory foods that contain trans fats, sugar, and refined carbohydrates, which can increase your risk of chronic inflammation. In this guide, we're going to take a look at 12 most powerful anti-inflammatory foods that will help to protect your body and keep it healthy.
Master your Metabolism
The definition of metabolism is a little nebulous, but generally it refers to all chemical reactions that happen in your body. These reactions are necessary for keeping you alive—after all, your cells need energy to stay alive and function properly. To do that, they run on fuel (calories) and produce waste (byproducts). There's no way around it; without some kind of metabolic process happening in your body, you'd be dead. That said, there's a lot more going on than just calories-in/calories-out when it comes to weight loss or gain. In fact, metabolism can be broken down into three main processes: anabolism (the creation of molecules), catabolism (the breakdown of molecules), and thermogenesis (basically heat production). The first two are important because they relate directly to how many calories you burn each day. Thermogenesis, however, isn't directly related to how many calories you burn each day. It's still important because if your body doesn't generate enough heat, then it won't work as efficiently as possible—and that means fewer total calories burned over time.