Speeding Up Your Metabolism: How to Speed Up Your Metabolism Plan

Speeding Up Metabolism: Perfect for Women who are too Busy to Diet

- Burn 32% more fat than with Zone, Atkins or South Beach
- Cut Cravings by 81%
- Lower LDL cholesterol by 23 points

Over the years, as experts have debated the best way to lose weight, two strategies have stood out as superior: consuming more protein and eating five or six mini meals per day, thus, speeding up metabolism. And now ground-breaking research reveals that combining these two approaches guarantees unrivaled results.

Scientists at the University of Wollongong in Australia found that eating a high-protein meal triggers a 35 percent spike in metabolism that lasts four hours. "Harnessing this power five or six times daily keeps metabolism high, so the body is burning fat at its peak 24/7", says nutrition researcher Tom Venuto, author of The Body Fat Solution (Avery, 2009). And studies at Tufts University at Boston suggest that spreading protein intake over five or six meals is so effective in speeding up metabolism that it results in 32 percent more fat loss than traditional low-carb plans.

How Speeding Up Your Metabolism with Protein Mini Meals Pare Pounds

When women consume frequent protein-rich meals, they effortlessly cut their daily caloric intake by as much as 55 percent. That's because the meals suppress the stomach's production of the hunger-triggering hormone ghrelin and simultaneously increase the small intestine's formation of peptide YY, a powerful appetite-controlling compound. "What's more, some of the amino acids in protein, including phenylalanine and glutamic acid, are absorbed right into the brain, where they dampen carbohydrate cravings and reduce appetite for up to three hours straight," adds David Heber, M.D>, Ph.D., a professor of medicine and public health at UCLA.

Even better, one of protein's building blocks, leucine, specifically targets belly fat. Research in the journal Diabetes reveals that this amino acid switches on weight-controlling genes within the omentum, the fat-laden abdominal tissue that is so difficult to shrink. This prompts the body to release- and burn - 25 percent more fat from this region than it does on low-protein diets.

Another boon for the body: Women who adopt this dietary strategy retain three times more metabolism-revving muscle tissue during weight loss, according to research at Purdue University in West Lafayette, Indiana. "If you maintain 12 pounds of metabolically active muscle as you lose weight, you'll burn 130 more calories every day just sitting still", says Venuto. "And that saved muscle will make you look sleek and toned, so you won't end up with that skinny yet flabby look that's common with low-protein plans".

All told, speeding up your metabolism with protein mini-meal method is so effective; it's helped thousands of women shed up to pounds of stubborn body fat every week.

And a Slim Body is just the beginning...

Protein-rich mini meals also spur dramatic improvements in health and well-being. USDA scientists report that eating frequent meals lowers cholesterol levels by 23 points - enough to cut heart disease risk in half. And according to researchers at the University of Alabama at Birmingham, mini meals also:
-Increase energy by 75 percent
-Cut risk of indigestion by 32 percent
-Reduce food cravings and hunger pangs by 81 percent
-Lower risk of insulin resistance by 50 percent
-Reduce heart-harming triglycerides by 40 percent

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High Protein Diet Plan: A Meal Plan that Helps You Lose Weight Fast and For Good

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Fill Up to Slim Down: Feel-Full Eating Plan

Try this feel-full eating plan

Day 1 Breakfast. Veggie Scramble with Toast
Whisk 1 extra-large egg and 1 tbsp water in a bowl. Season with salt and pepper. Heat 1 1/2 tsp canola oil in a medium skillet over medium-high heat.

Cook 1 cup chopped tomato, 1 cup sliced mushrooms and 2/3 cup diced green bell pepper until vegetables are tender, 3 minutes. Add egg and 6 tbsp shredded low fat cheddar; cook, stirring, until set, 2 minutes. Serve with 2 slices whole-grain toast, topped with 2 tsp fruit spread.

Lunch: Sushi Takeout
1 six-piece vegetable-and-fish sushi roll (such as a California roll), 1 cup broccoli florets sautéed in 1 1/2 tsp sesame oil with garlic, 1/2 cup salted edamame and 2 tbsp reduced-sodium soy sauce.

Snack. 12-oz skim milk latte

Dinner. Spinach Salad
Toss 4 cups fresh spinach with 1/2 cup sliced apple, 1/2 cup sliced strawberries, 1 1/2 oz lean ham and 1 oz feta. Top with 4 crushed walnut halves, 1/4 cup whole-wheat croutons and 2 tbsp reduced-fat salad dressing. Serve with 1 small whole-wheat pita. Treat. 3 Reese's Peanut Butter Cup Miniatures.

Day 2 Breakfast. Almond Butter-Banana Toast
Toast 1 slice whole-wheat bread. Top with 1 tbsp almond butter and 1 sliced medium banana. Enjoy with 1 cup skim milk.

Lunch. The BVT (Bacon, Veggie and Tomato)
Heat grill to high. Brush 2 slices eggplant, 1 Portobello mushroom cap, 1 sliced zucchini and 1 sliced red bell pepper with 1 1/2 tsp olive oil. Grill 4 to 5 minutes. Stack veggies, 1 oz part-skim mozzarella, 2 tomato slices and 4 cooked turkey bacon slices between 2 slices multigrain bread.

Snack. 1 part-skim mozzarella stick

Dinner. Beef with Asparagus
Prepare 1 cup cooked brown rice as directed on package; place 2/3 cup in a container and set aside for another day. Heat grill or grill pan to high. Coat 12 medium asparagus spears with 1 1/2 tsp olive oil and grill until tender-crisp, 5 minutes. Serve with remaining rice, 3 oz precooked lean beef brisket and 1 small multigrain roll. Treat. 6 oz red wine.

Day 3 Breakfast. Cereal and Fruity Cottage Cheese
Top 1 cup high-fiber cereal, such as Barbara's Shredded Spoonfuls, with 1/2 cup skim milk and 3 tbsp ground flaxseed (a healthy fat). Serve with 1/2 cup balled watermelon, 1/3 cup cubed honeydew, 1/3 cup cubed cantaloupe and 1/4 cup 1 percent cottage cheese.

Lunch. Hearty Tomato Vegetable Soup
Heat reduced-sodium canned tomato soup (such as Campbell's Healthy Request) using skim milk instead of water. Place 1 1/2 cups soup in a bowl, add 2 cups spinach, 3/4 cup chopped tomato, 1/3 cup chickpeas and 1/4 cup cooked corn kernels. Sprinkle with 1/4 cup grated Parmesan. Serve with 1 small multigrain roll.

Snack. 1 small whole-wheat pita and 1 cup carrot sticks dipped in 3 tbsp plain hummus

Dinner. Lemon Chicken with Black Beans
Steam 1/2 cup diced bell pepper and 1 cup sliced mushrooms for 4 minutes. Mix with 1 1/2 tbsp olive oil, 3/4 cup chopped tomato and 1/2 cup drained and rinsed canned black beans. Serve with 1 Kashi Lemon Rosemary Chicken frozen entree, prepared as directed on package.

Treat. One 16 oz (Grande) Starbucks Cinnamon Dolce Frappuccino Light

Day 4 Breakfast. Berry Smoothie
Combine 1/3 cup blueberries, 1/2 cup sliced strawberries and 1/3 cup raspberries with 4 oz lowfat plain yogurt, 1/4 cup water and 1/4 cup ice in a blender. Mix until smooth. Serve with 3 whole-wheat crackers, each topped with 1 tsp regular peanut butter.

Lunch. Tuna Melt
Mix 5 oz water-packed chunk light tuna, 1 cup diced celery, 1 cup diced cucumber, 1/2 cup grated carrots and 1 tbsp reduced-fat mayonnaise in a bowl. Toast 2 slices whole-wheat bread.

Top each piece of toast with 1 medium tomato slice, 1/2 of tuna mixture and 1/2 slice reduced-fat Swiss cheese; heat in toaster oven until cheese melts, about 2 1/2 minutes.

Snack. Chocolate Banana. Slice 1/2 banana and top with 1 tbsp chocolate syrup

Dinner. Turkey Pita with Fries
Heat oven to 450 degrees. Peel 1/2 medium sweet potato and slice into 1/4-inch strips. Place strips on baking sheet and coat with vegetable oil cooking spray. Bake 10 to 12 minutes, turning once. Coat with cooking spray.

Heat a small frying pan over medium-high heat. Cook a prepared turkey patty until cooked through, 4 minutes on each side. Stuff a 6-inch whole-wheat pita with patty, 2 tbsp hummus, 1/6 of an avocado, sliced, and 4 tbsp shredded part-skim mozzarella. Serve with fries. Treat. 24 Snyder's Snaps Pretzels.

Day 5 Breakfast. Egg Sandwich and Fruit
Whisk 1 medium egg with 6 tbsp shredded low fat cheddar. Lightly coat frying pan with vegetable oil cooking spray. Heat on low. Add egg and cook until firm, about 2 minutes. Toast a whole-wheat English muffin; spread with 1 tbsp trans-fat-free margarine spread; fill with egg-cheese mixture. Serve with 1 medium orange.

Lunch. Veggie Enchiladas with Broccoli Salad
Heat 2 Amy's Black Bean Vegetable Enchiladas according to package instructions. Mix 1 cup steamed broccoli florets, 3/4 cup chopped tomato, 3 cups mixed greens and 1/4 cup chopped onion. Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar. Serve warm enchiladas with salad.

Snack. 2 1/2 Mini Babybel Light cheese rounds and 1 cup fresh sliced strawberries

Dinner. Penne with Shrimp and Peas
Prepare 1 cup cooked whole-wheat penne. At the same time, heat a medium saute pan over high heat. Add 1 1/2 tsp olive oil, 3/4 cup chopped tomatoes and 1/4 cup cooked fresh or frozen peas. Place 7 large cooked shrimp in pan with vegetables and toss mixture with drained pasta. Sprinkle with 2 tbsp grated Parmesan. Treat. 1 Skinny Cow Mint Ice Cream Sandwich.

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Breathing Exercises for Weight Loss

The Breathing Exercises that burn 140% more fat than jogging and keep metabolism elevated 24/7

Oxygen-boosting techniques: If you maximize the oxygen reaching your gut, you'll double your absorption of fat-burning nutrients. And if you rebalance your pH, you'll burn more stored fat for fuel.


Oxygen Deprivation Alert!
More and more women are increasingly getting shortchanged when it comes to oxygen circulation. The result: weight gain, fatigue and mental fogginess.

When the first study revealed that women could get slim with focused breathing, the medical community scoffed. Although it was well recognized that breathing produces physiological changes conducive to weight loss, the lab results seemed too amazing. And when research at Los Angeles's University of Southern California found that deep breathing helped subjects burn 140 percent more calories than riding a bike, some wrote it off as unbelievable. After all, we breathe 24/7, yet we keep gaining.

Now three findings promise to forever silence the snickers, and help millions of women lose weight in record time.

1. The levels of atmospheric oxygen have steadily declined, thanks to pollution and climate shifts. And while a drop of .002 percent per year may not sound major, the impact is dramatic.

2. The chronic stress of modern life alters breathing patterns, causing 90 percent of us to take short, shallow breaths. These truncated breaths don't flood the body with oxygen- a requirement for weight loss.

3. Our habit of sucking in our tummies sabotages slimming. The reason: Rounded belly breather are needed to oxygenate the body.

The good news: Now that weight-loss experts are aware of the various components that are preventing oxygen-induced weight loss, they've been able to pinpoint the oxygenating strategies or breathing exercises that will:
• Turbo Charge metabolism
• Flush fat-trapping toxins
• End weight-sabotaging fatigue.

Why enhanced breathing exercises are so slimming!

1. Oxygen optimizes slimming nutrients. The digestive tract is lined with tiny fingerlike projections called intestinal villi. Their task: to absorb calcium, iodine, essential fats, amino acids and dozens of other metabolism-boosting nutrients. But to do this effectively, intestinal villi require a great deal of oxygen- more than most tissue in the body.

And when oxygen is in short supply (as it is for almost 90 percent of women, thanks to shallow breathing), the ability of villi to absorb nutrients plunges by as much as 72 percent, according to research at the University of Edinburgh in the United Kingdom. But when oxygen intake improves, nutrient absorption is enhanced within minutes, boosting metabolic rate by as much as 30 percent, says nutritionist Marc David, author of The Slow Down Diet.

2. Oxygen ups levels of fat-burning energy. Steady weight loss and high energy are dependent on the quick conversion of food and fat into tiny packets of usable energy called adenosine triphosphate, or ATP, explains clinical nutritionist Susan M. Lark, M.D., coauthor of The Chemistry of Success.

But in order for this to happen, cells need to be bathed in fluid that's slightly alkaline (a pH above 7). Oxygen is alkaline, notes Dr. Lark. So deep breathing keeps cells oxygenated, helping the body to easily maintain an ideal pH. And that's the key to optimal ATP production, she adds.

3. Oxygen ushers out fat-packing toxins. Rapid removal of pesticides, preservatives and other toxins is essential for fast, easy weight loss, suggests research at the University of Stirling in Scotland. Scientists there discovered that as cellular toxin levels rise, the thyroid, adrenals and other weight-regulating glands become sluggish. Plus, in an attempt to protect these vital organs, the body forms additional fat as storage for toxins.

The good news: Up to 70 percent of toxins are easily converted into gases that are expelled through deep breaths, so proper breathing can dramatically lessen one's toxin load. In fact, according to studies at California's Sansum-Santa Barbara Medical Foundation Clinic, simply breathing slowly and deeply, to maximize the oxygen inhaled and the carbon dioxide and wastes exhaled, increases the release of fat-packing toxins by as much as fifteen fold.

4. Oxygen oxidizes existing body fat. The first step in breaking down stored fat is to combine it with oxygen molecules, or to oxidize it. Incredibly, research at the International Breath Institute in Boulder, Colorado, and elsewhere reveals that most people use less than 25 percent of their lungs' two-gallon capacity, which greatly short-changes weight-loss potential. But when people improve their breathing and maximize their oxygen intake, they more than double the amount of body fat they oxidize and burn each week.

5. Oxygen short-circuits stress hormones. Keeping the bloodstream oxygenated calms the entire central nervous system, lowering production of the stress hormone cortisol by as much as 50 percent in 10 minutes.

In fact, studies at the University of North Carolina at Chapel Hill suggest that women simply need proper oxygenation to avoid the leading cause of diet-sabotaging binges: cortisol over-production due to nonstop stress. When oxygen levels are high and the nervous system is calm, the pancreas responds by reducing its production of fat-storing insulin, explains David. The result: You are less likely to convert the food you eat into body fat!

Are you oxygen-deprived? Take this one-minute quiz to find out.
Place one hand on your belly and the other on your chest. Slowly inhale and exhale through your nose four times. Which hand moved? Ideally, the one on your chest stayed fairly still, while the one on your stomach moved in and out. That's a sign of deep belly breathing, the type that maximizes oxygen intake. If only the hand on your chest moved significantly, that means you're breathing shallowly- a sign of oxygen deprivation.

The oxygenating techniques or breathing exercises that lead to weight loss.

Simply by increasing the amount of oxygen flowing through your lungs, you'll expel up to 70 percent of the fat-trapping toxins in your body. If you maximize the oxygen reaching your gut, you'll double your absorption of fat-burning nutrients. And if you rebalance your pH, you'll burn more stored fat for fuel.

While the biochemical chain reaction above is complex, getting the slimming benefits isn't. The techniques will bathe every cell in your body in oxygen. And unlike diets of old, the results kick in immediately!

Shift your body into metabolic overdrive with this simple breathing exercise.
It might seem silly to relearn how to breathe, but the following breathing pattern helped study subjects burn 140 percent more calories than riding a stationary bike! We now know that breathing, like aerobics, is a true fat-burning exercise, says nutritionist Marc David. If you want to lose more weight, you have to take in more oxygen, he says.

The proven strategy: 15 minutes of breathing exercises daily. These can be done in 5-minute sessions. 

This technique, called Oxycise, can be performed in any position, as long as you focus on your breathing the entire time.

Step 1. Inhale
Breath in fully and quickly through your nose, relaxing your stomach and face so you can take in as much air as possible.

Step 2. Lift
While holding your breath, tighten your abdominal muscles to pull in and lift your belly. Placing your hands on your tummy can help guide you.

Step 3. Tilt and squeeze
Tilt your pelvic area in and up. (Your shoulders should be slightly rounded.) Squeeze and lift up your buttocks ever so slightly.

Step 4. Exhale
Breathe out with resistance (as if blowing through a straw). Keep your head up and your shoulders relaxed, but do not relax your butt and belly until you've finished exhaling.

Speed your slim down with these oxygen-rich foods.

Source: First

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Fat Flush Plan: Lose 100 + lbs.

The Fat Flush Plan Updated Guaranteed to Slim

Top scientists from around the world have discovered that cell phones and other gadgets that emit electromagnetic fields (EMFs) can cause an array of health problems including fatigue and weight gain.

Luckily, Ann Louise Gittleman, Ph.D., has updated her Fat Flush diet to include a nutritional response to this threat.


Dr. Gittleman suggests alternating and repeating the two days below for a week to jump-start weight loss. Or continue the plan for up to two weeks, four to six times a year, until you've lost all the weight.

In the new edition of The Fat Flush Plan (McGraw-Hill) she explains, The heroes are omeg-3 fatty acids, which boost liver function to burn fat and detoxify the body, reset healthy levels of the brain's neurotransmitters that regulate appetite and optimize cell function so cells keep flushing out waste and taking in nutrients.

In fact, Dr. Gittleman has found that women who consume at least 4 grams of omega-3s daily are quickly freed from the effects of electromagnetic smog.

The seven-day plan also has mainstays of Dr. Gittleman's original plan, like consuming 64 oz. of cran-water (a blend of pure cranberry juice and water), at least five servings of antioxidant-rich fruits and veggies and at least two 4 oz. servings of lean protein, plus the use of fat-flushing spices like cumin, daily. These help the body build more calorie-burning muscle, Dr. Gittleman says. Plus, the antioxidants help the body recover from EMF damage, she adds.

Day 1
Upon waking: 16 oz. cran-water; 1 gram omega-3 fatty acid supplement

Breakfast: 2 eggs (omega-3 eggs, if possible), scrambled, prepared in 1 Tbs. to 2 Tbs. chicken broth or 1 tsp. olive oil, sprinkled with 1 tsp. parsley and 1 Tbs. ground flaxseed; 8 oz. cran-water

Snack: At least 1 cup fresh cut veggies, like carrots and red peppers, topped with 1 Tbs. lemon-flavored fish oil, 1 Tbs. flaxseed oil (like Health From the Sun Liquid Gold Flax Oil) or an organic low-fat salad dressing, like Spectrum Organic, and take a 1 gram omega-3 supplement; 8 oz. cran-water

Lunch: 'Greek' burger made with 4 oz. lean beef topped with slices of onion, tomato and spinach, and plain yogurt in a whole-wheat pita or tortilla; at least 1 cup coleslaw (made with cabbage and other favorite slaw ingredients, and substitute the high-calorie mayo with a more flavorful blend of flaxseed oil, apple cider vinegar and lemon juice); 8 oz. cran-water

Snack: 1 apple; 8 oz. cran-water

Dinner: 4 oz. broiled salmon; 1 cup steamed cauliflower sprinkled with satisfying fat-fighting spices like cumin and cayenne and 1 Tbs. ground flaxseed; 1 steamed artichoke drizzled with 1 Tbs. lime juice and 1 Tbs. lemon-flavored fish oil or flaxseed oil; 8 oz. cran-water

Mid-evening snack: 1 to 2 cups mixed berries, like organic blueberries, blackberries, strawberries and raspberries; 8 oz. cran-water; 1 gram omega-3 supplement

Day 2
Upon waking: 16 oz. cran-water; 1 gram omega-3 supplement

Breakfast: Smoothie made with 1 cup cran-water, 1 scoop whey protein powder, like Fat Flush Whey Powder, 1 cup blueberries or raspberries (organic and frozen to make a thicker smoothie) and 1 Tbs. ground flaxseed or flaxseed oil

Snack: 6 flaxseed or gluten-free crackers, like FlaxSnackers with almond butter, 8 oz. cran-water; 1 gram omega-3 supplement

Lunch: 4 oz. roast turkey breast; at least 2 cups mixed salad greens (like arugula or lettuce) topped with veggies like cabbage, tomatoes and cucumbers, 1 tsp. apple cider vinegar and 1 Tbs. lemon-flavored fish oil or flaxsee oil; 8 oz. cran-water

Snack: 2 plums; 8 oz. cran-water

Dinner: 4 oz. broiled lamb chops rubbed with 1 clove minced garlic and fat-fighting spices like cumin and cayenne; 1 cup steamed broccoli and pea pods; 2 cups mixed baby greens with 1 Tbs. lemon-flavored fish oil or flaxseed oil and 1 Tbs. apple cider vinegar

Mid-evening snack: 2 small pears warmed in the oven, topped with 1 Tbs. crushed pecans and drizzled with 1 tsp. agave or sprinkled lightly with stevia; 8 oz. cran-water; 1 gram omega-3 supplement

Make this Plan even More Effective.
Store omega-3s this way:
Like other oils, omega-3- rich fish oil and flaxseed oil can get rancid. And when they do, their health effects are significantly reduced. To keep the oils from degrading, store liquid fish oil, fish oil capsules and flaxseed oil in the refrigerator. If you'd like to use flaxseed, purchase a month's worth of ground flaxseed and store in the fridge, or pick up whole seeds (to grind as needed) and store at room temperature away from sunlight.

Prepare cran-water at the start of the day: Mix 8 oz. pure cran-berry juice, like R.W. Knudsen Family, into 56 oz. filtered water to make the total daily amount of 64 oz. If you prefer a sweeter flavor, stir in a natural sweetener like stevia.

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Lose Weight Without Dieting

How to lose weight without dieting, feeling hungry or deprived

Reach your weight loss goal without ever feeling hungry or deprived. This super easy plan sneaks in nine servings of tasty, filling fruits and vegetables daily, while you dig in to dishes like filet mignon and pasta.



Follow the menus below and add one snack or treat daily for about 1,600 calories. To maintain, add a second snack and a 200-calorie treat for about 2,000 calories. Feel free to swap meals to create new combos (for more ideas, try Healthy Eating Made Simple). This diet makes slimming fun!

Day 1
Breakfast: Multigrain Hot Cereal, Fruit and Milk.
Prepare 100 calories' worth of cereal, such as Quaker Instant Oatmeal Hot Cereal, as directed on package. Add 3 tbsp. raisins or dried cranberries and 1 chopped apple to cereal as it cooks. Top with 2 tbsp. unsalted chopped nuts. Serve with 1 cup skim milk. 399 calories, 9.7 g fat.

Lunch: Roasted Chicken and Brie Sandwich
Spread 1 1/2 tsp. fig jam on each of 2 slices of 1/2-inch-thick whole-grain bread. Spread 1 oz. room-temperature Brie on 1 slice. Layer 3 oz. roasted boneless, skinless chicken breast (2 thick or 4 thin slices) and 1/4 cup greens over Brie. Serve with side salad: Combine 2 cups greens, 1 small tomato cut into wedges and 2 tbsp. dressing containing 100 calories per 2 tbsp. 483 calories, 17 g fat.

Dinner: Filet Mignon with Wild Rice and Sautéed Kale with Mushrooms.
Cook 1/4 cup wild rice as directed on package. Coat grill with cooking spray. Grill 1 trimmed filet mignon (5 oz) over high heat, 2 minutes. Flip; grill 2 minutes more for medium. Transfer filet to platter. Heat 1 tbsp olive oil in a medium sauté pan. Brown chopped garlic clove 1 minute; stir in 1 cup sliced mushrooms; sauté 2 minutes. Add 4 cups chopped kale; sauté 3 to 4 minutes. Serve all immediately. 517 calories, 20.8 g fat.

Day 2
Breakfast: Banana-berry Smoothie.
Blend: 1 cup fresh or frozen strawberries, 3/4 cup fresh or frozen blueberries, 1 small banana, 6 oz low fat plain yogurt, 1/2 cup skim milk, 2 tbsp wheat germ, 1 tsp honey. 425 calories, 5.2 g fat.

Lunch: Grilled Cheese and Tomato Sandwich with Salad.
Spread 2 slices whole-wheat bread (about 80 calories each) with 1 1/2 tsp trans fat-free margarine. Layer 3 slices reduced-fat American cheese and 2 thin tomato slices (from 1 medium tomato) between bread; put sandwich on a hot grill or in a skillet to melt cheese. Dice rest of tomato; toss with 2 cups mixed greens, 1 tbsp chopped walnuts, 1 tbsp olive oil and 1 tsp balsamic vinegar. Serve with sandwich. 523 calories, 36 g fat.

Dinner: Fusilli with Spinach and Parmesan
Cook 2 oz dry whole-wheat pasta (fusilli or spaghetti) as directed on package. Drain pasta, reserving 3 tbsp of the pasta water. Warm 1 tbsp plus 1 1/2 tsp olive oil in a large skillet over medium-high heat. Cook 1/2 clove chopped garlic about 1 minute, stirring constantly. Add 4 cups fresh, roughly chopped spinach and 1 cup halved cherry tomatoes and cook until spinach wilts, about 2 minutes more. Add cooked pasta to pan; toss. Add 1/4 cup grated Parmesan, 1 tbsp chopped fresh basil, 1/4 tsp salt, 1/4 tsp black pepper and reserved pasta water; stir. Transfer pasta to a bowl and serve immediately. 505 calories, 26.3 g fat.

Day 3
Breakfast: English Muffin, Fruit and Cottage Cheese.
Toast a whole-grain English muffin and spread with 2 tsp trans fat-free margarine. Serve with 1 cup 1 percent cottage cheese and 1/2 cup each diced cantaloupe, honeydew melon and grapes. 425 calories, 10 g fat.

Lunch: Grilled Vegetable Panini.
Heat grill or broiler to high. Brush 1 1/2 tsp olive oil on 1 side of the following: 3 slices eggplant (about 1/4 of 1 medium eggplant), 4 slices zucchini (about 1/2 inch thick), 3 slices red bell pepper (about 1/4 of 1 medium pepper), 1 slice red onion (about 1/8 inch thick), 1 Portobello mushroom cap. Season with salt and pepper. Place vegetables oiled side down on grill or under broiler. Cook 4 to 5 minutes; brush tops with 1 1/2 tsp olive oil and turn, cooking 4 to 5 minutes more. Stack vegetables inside one 6-inch piece of whole-wheat baguette with 1 oz smoked part-skim mozzarella, 1 red lettuce leaf. Lower grill to medium-high (or broiler to low); toast Panini for 3 minutes on each side. 451 calories, 21.6 g fat.

Dinner: Chili and Corn Bread with Salad.
Heat 1 cup canned vegetarian chili. Prepare boxed corn bread muffin mix as directed on package, using skim milk. Garnish chili with 2 tbsp low fat cheddar. Toss 2 cups greens with 1 chopped tomato and 2 tbsp vinaigrette (about 100 calories' worth). Serve chili with 1 corn bread muffin (freeze leftovers) and salad. 560 calories, 17.8 g fat

Day 4
Breakfast: High-fiber Cereal with Fruit, Nuts and Milk.
Pour out 1 cup of a high-fiber cereal (make sure it contains at least 4 g fiber per 100 calories) such as Nature's Path Organic Optimum Slim, All Bran, Kashi GoLean Crunch or Fiber One. Slice 1 medium banana and add to bowl. Top cereal and fruit with 2 tbsp unsalted chopped nuts; pour in 1 cup skim milk. 432 calories, 8.5 g fat.

Lunch: Steak Salad.
Steam 8 asparagus stalks, ends trimmed, 3 to 5 minutes. Chop; toss with 2 cups greens, 2 tbsp chopped red onion and mustard vinaigrette (whisk 1/2 tsp Dijon mustard with 1 tbsp extra-virgin olive oil and 1 tsp balsamic vinegar).
Top with 5 oz cooked roast beef or grilled flank steak, cut into strips. Serve with 1 small whole-grain roll. 529 calories, 27 g fat.

Dinner: Grilled Trout with Herbs and Lemon.
Brush 3 oz uncooked fresh trout on both sides with 3/4 tbsp extra-virgin olive oil. Combine 1 tsp finely chopped fresh thyme; 2 tsp chopped fresh parsley and a dash of kosher salt in a bowl. Sprinkle skinless side of trout with herb mixture. Grill or broil trout skin side down for 7 minutes. Flip, place 2 lemon slices on top of fish and grill until fish flakes with a fork, about 7 minutes. Shuck 1 small ear corn; boil in covered pot 5 to 8 minutes; spread ear with 1 tsp trans fat-free margarine. Toss 2 cups greens, 1 sliced tomato and 1/4 sliced cucumber with 2 tbsp reduced-calorie dressing. Serve. 499 calories, 27.4 g fat.

Day 5
Breakfast:
Egg and Cheese Sandwich with Fruit.
Whisk 1 egg with 1 oz shredded low fat cheese. Coat a small sauté pan with cooking spray; heat on low heat. Cook egg until no longer runny, about 2 minutes. Toast 2 slices of 80-calorie whole-wheat bread; spread with 1 tsp butter; fill sandwich with egg. Serve with 1/4 cantaloupe and 3/4 cup skim milk. 426 calories, 15.4 g fat.

Lunch: Shrimp-Avocado Wrap.
Mix 1 tsp each honey, Dijon mustard and lemon juice with 1 tsp olive oil in a bowl. Toss with 3 cups baby greens, 3 oz cooked shrimp, 1/2 cup sliced cherry tomatoes and 1/4 cup diced avocado. Fold ingredients into a large (10-inch) whole-wheat tortilla and wrap. 477 calories, 15.3 g fat.

Dinner: Chicken, Broccoli Rabe and Goat Cheese Pasta.
Cook 2 oz dry whole-wheat pasta (try penne) according to package directions. Blanch 2 cups fresh broccoli rabe in a medium pot of boiling water about 2 minutes. Drain thoroughly and set aside. Heat 1 tsp olive oil in a medium skillet over medium-high heat; sauté broccoli rabe until greens are crisp-tender, about 3 minutes more. Remove from heat. Mix in 5 medium precooked skinless chicken strips (about 3 oz from a rotisserie chicken), 3 oz goat cheese and 2 tbsp chopped fresh basil (or any other herb of your choice). Stir and serve immediately. 491 calories, 15.5 g fat.

165-Calorie Snacks
-Chocolate Milk. 1 cup skim milk with 2 tsp chocolate syrup. Serve with 1/2 medium banana.
-1/2 cup calcium-enriched orange juice and 2 tbsp trail mix (100 calories' worth) mixed with 1 cup air-popped popcorn.
-Honey-Peach Yogurt. 2/3 cup low fat plain yogurt mixed with 1 tsp honey and 1 chopped medium peach.
-12 oz skim milk latte and 1 medium orange
-1 stick part-skim string cheese and 1 small sliced pear
-1 cup sliced strawberries topped with 1 tsp honey and served with 1 cup calcium-enriched nonfat vanilla soymilk.

200-Calorie Treats
-3 Kashi TLC Original 7
-Grain Crackers and 1 1/2 oz semisoft cheese
-Chocolate-dipped biscotti (about 1 large biscotti; check label)
-5 oz (1 medium glass) white wine and 1/2 oz (about 14) peanuts, almonds or other nuts
-1 large oatmeal-raisin cookie (about 140 calories) and 8 oz skim milk
-1 1/2 oz dark chocolate or 8 Hershey's Kisses
-3/4 cup light vanilla ice cream, 2 Nilla Wafers

Source: First

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Drink Water to Lose Weight

Does drinking water help you lose weight? Yes! Here’s how:

Recent research in hydration science reveals that both the temperature of water and when it’s consumed trigger astonishing weight loss.

Although you’ve likely heard the advice to drink more water to lose weight, it’s crucial to employ this little-known approach: “The secret is to alternate drinking water of different temperatures- hot, lukewarm and cold- throughout the day since each of these temperatures plays a different role in weight regulation,” explains Barbara Hendel, M.D., coauthor of Water & Salt (Natural Resources, 2003).

In fact, alternating three water temperatures to capitalize on the unique benefits of each could make your body’s weight loss systems up to 50 percent more effective, allowing you to easily lose up to 10 pounds per week, according to research at the University of Maryland School of Medicine in Baltimore. That’s a total loss of 30 pounds or more in a month.

“Water’s importance is often overlooked, yet it is the key to fast, hassle-free, lasting weight loss”, says Christopher Vasey, N.D., author of The Water Prescription (Healing Arts Press, 2006).

How drinking water in different-temperatures speeds up weight loss in unique ways:

1. Hot water triggers a body-wide detox. When cellular levels of toxins rise, your body concentrates them in the liver, lymph system, intestines and skin in an effort to speed their excretion, according to researchers at the University of Stirling in Scotland. Problem is, the stored toxins end up slowing down metabolism.

To the rescue: hot water. By flooding the GI tract with heat, it promotes peristalsis- muscle contractions that encourage the movement of toxins from the liver and lymph system into the digestive tract, stimulating their elimination from the body, suggests research at the Preventive Medical Center of Marin in San Rafael, California. “Hot water also makes your pores open slightly,” adds Dr. Hendel. “This allows extra toxins stored in skin tissue to evaporate into the air”.

2. Lukewarm water suppresses appetite. When lukewarm water enters the stomach, the organ registers fullness more quickly than with hot or cold water. “Lukewarm water doesn’t set off the drastic hot/cold alarm signals in the brain, so it’s easier to gulp down a full glass at once,” says Dr. Hendel.

This action causes the stomach to expand rapidly, stimulating the brain’s vagus nerve to turn off hunger pangs, she explains. Room-temperature water is also more rapidly absorbed by the stomach lining, so it doesn’t stall the digestive process the way liquids of other temperatures can.

The result: a quicker stabilization of blood sugar- which shuts down food cravings, adds Dr. Hendel.

3. Cold water gives your body a work out. Your metabolic rate jumps as much as 3 percent within 10 minutes of finishing a glass of cold water, and it stays elevated for 30 minutes thereafter, say experts at the University of Utah in Salt Lake City.

The reason: Your digestive tract has to work harder to heat cold water before the water can be absorbed and used by cells, explains Dr. Vasey. “This process takes an enormous amount of energy, which your body derives by breaking down food and fat to release their stored calories.”

Hydration produces amazing benefits:

- mental clarity increases by 20% in 30 minutes
- Late night hunger pangs disappear
- Energy levels increase by 89% in 24 hours
- Blue moods lift and sleep improves in 72 hours
- Exercise endurance increases in 4 days
- Chronic back pain end in 1 week
- Joint pain eases in 2 weeks
- Peptic ulcers heal in 3 weeks

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How to lose weight by drinking water, the tricks that will help you lose 30 pounds in less than a month

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How to lose weight by drinking water: Tricks that will help you lose 30 pounds in less than a month

The Drinking Water Strategies proven to help lose up to 10 pounds a week.

Even slight dehydration slows all of the body’s function by up to 50 percent, including the actions of the weight-regulating thyroid and adrenal glands, note experts at the University of Maryland School of Medicine in Baltimore. And since the brain is 80 percent water, dehydration offsets appetite-regulating functions, as well. This means drinking 4 oz. of water every hour is essential for preventing weight gain.

But for amazing results, try these strategies proven to melt weight at the pace of up to 10 pounds a week.

The temperature tricks that turn Drinking Water into a miracle slimmer:

1. Start the day with 8 oz. of hot lemon water. Squeeze the juice of half a lemon, plus 1 tsp. of freshly grated lemon zest, into a mug, then add 8 oz. of water that’s been boiled and left to cool for several minutes. Sip slowly. “Lemon and hot water promote peristalsis- intestinal contractions that speed the elimination of fat-storing toxins,” explains Ann Louise Gittleman, Ph.D., author of The Fast Track Detox Diet (Broadway, 2006).

2. Alternate steamy and icy sips throughout the day. Switching between hot and cold water acts as a form of internal hydrotherapy that cleanses the body, says Christopher Vasey, N.D., a naturopathic physician in Switzerland. “Hot water helps your intestines flush toxins all day, while cold water keeps calorie burn high”. To do: An hour after drinking 8 oz. of hot lemon water, drink 8 oz. of ice-cold water. Repeat this cycle twice (at nonmeal times).

3. Drink lukewarm water before meals and snacks. Drinking 8 oz. of room-temperature water 15 minutes before a meal quickly signals satiation, Penn State research suggests. This easy strategy can lead to the consumption of 104 fewer calories per sitting- enough to help you shed 31 pounds every year. “To maximize the effect, down a glass of water all at once,” suggests Dr. Vasey. “This makes your stomach lining stretch rapidly, which stimulates the vagus nerve to shut down food cravings fast”. Water is absorbed when it’s at room temperature, and that means these premeal sips flood metabolically active tissue with water, raising its ability to convert food into energy.

Another sweet way to stay hydrated:
Fruit and veggies are typically 85 percent water, so enjoying 3 cups of them daily will provide up to 20 oz. of fluid. More good news: “Many of them are rich in detoxifying nutrients that speed the breakdown of fat-storing toxins in the liver, triggering a one-to-two pound weekly weight loss”, says Gittleman. Try pineapples, kiwis, watermelon, tomatoes, cucumbers and spinach.

More Healthy Water Options:

If you drink mostly bottled water: In a test of 1,000 bottled water brands, 22 percent had chemical amounts above state health limits. “Your liver has to filter these chemicals, and that stalls its ability to burn body fat for weight loss,” notes Dr. Hendel. Two chemical-free picks: Poland Spring and Evian Natural Spring Water. For a list of other safe brands, log on to nsf.org/certified/bwpi.

If you drink mostly tap water: Consider a filter to get rid of lead, mercury, herbicides, industrial chemicals and other metabolism-slowing toxins. Two that ranked tops in Consumer Reports studies: Countertop Superior Water Filter System and the Brita® Faucet Filter System.

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High Protein Diet Plan: A Meal Plan that Helps You Lose Weight Fast and For Good

High Protein Diet : A Meal Plan to Get You Started to Lose Weight

EGGS

Eating two eggs a day helps women lose 65 percent more weight and 83 percent more belly fat than eating a bagel of equal calories, a study at Baton Rouge's Louisiana State University reveals. Each egg has 6 grams of protein to promote satiety. And amino acids (like leucine) in the yolk stimulate muscle cells, resulting in a 25 percent spike in metabolism.

SOY

Snacking on protein-rich soy foods like edamame activates lipolysis (the burning of fat for energy), initiating weight loss in as little as three days, say researchers at the University of Illinois at Urbana-Champaign. Soy is rich in branched-chain amino acids that stimulate fat-burning mitochondria, which can reduce the production of new fat by 57 percent. An easy soy snack: Genisoy Soy Crisps (comes in different flavors: Deep Sea Salted, Roasted Garlic & Onion, Tangy Salt and Vinegar, Creamy Ranch).

CHEESE

A daily serving of low-fat dairy increases fat oxidation (the breakdown of fatty acids for fuel) as much as twenty fold, according to research in The American Journal of Clinical Nutrition. Studies suggest this can help women lose 60 percent more body fat than if they'd shunned dairy. The credit goes to dairy's protein and calcium, which inhibit the production of parathyroid hormone, a compound that spurs fat storage.

Quick Overview of the High Protein Diet Plan:

Studies indicate that 75 percent of women are currently protein-deficient. According to researchers at Stanford University, a deficiency becomes more pronounced once women reach 40, due to the declining production of enzymes that are needed to break down and absorb protein's amino acids.

Compounding the Problem: "Many weight-conscious women are consuming as little as 13 percent of their total calories as protein", notes nutrition researcher Tom Venuto. "Yet for optimal health, permanent weight loss and easy maintenance of strong, trimmed, slimming muscle tissue, that number should be 30 percent."

For amazing results, aim to eat approximately half your body weight in protein grams daily. So if you weigh 6 pounds, enjoy about grams of protein each day. And to ensure weight loss is both fast and permanent, follow these study-proven strategies:

Eat your first protein meal within an hour of awakening:

An early-morning dose of protein stimulates the brain's hypothalamus to send out powerful fullness signals, resulting in more reliable appetite control throughout the day, according to research in the British Journal of Nutrition.

Indeed, extensive studies at Tufts University and elsewhere indicate that women who begin their day with a protein-rich mini meal eat 55 percent fewer calories overall- than those who shun protein until the afternoon. The early eaters are also 75 percent less likely to struggle with stress, blue moods and fatigue since eating protein soon after awakening stabilizes blood sugar and dampens cortisol production, explains weight loss expert David Heber, M.D., Ph.D.

Snack on at least two types of fruit a day:
Fruit provides hundreds of slimming phytonutrients, like grape's resveratrol (which promotes belly-fat loss), apple's pectin (which increases satiety) and banana's magnesium (which helps inhibit muscle breakdown).

"But more importantly, eating fruit is a great way to quickly satisfy your sweet tooth, which makes sticking to a healthy weight-loss plan significantly easier," says Venuto.

And studies at the University of California at San Francisco School of Medicine suggest that fruit is an essential component of this mini-meal plan since it does what protein alone can't do: It quickly stabilizes blood sugar, cutting the risk of binge-triggering blood sugar swings by 31 percent or more.

Sneak in 10 minutes of Muscle Motion:

To double fat loss, consider spending at least 10 minutes each day weight training. "You can get the same results you would get using fancy equipment at a gym by lifting your own body weight at home, doing exercises like sit-ups, push-ups, lunges and squats," says Venuto.

Research at the Emory University School of Medicine in Atlanta shows that women who pair a protein-rich meal plan with such exercises lose up to twice as much as those who simply diet. That's because muscle motion increases the pituitary gland's production of human growth hormone, a compound that encourages the formation of calorie-hungry lean muscle mass and helps keep resting metabolic rate at its peak.

A Sample Day to Get You Started to Lose Weight:

Breakfast: 2-egg omelet with 1 slice low-fat Swiss cheese, 1/2 cup spinach and 1/2 cup chopped tomatoes, seasoned to taste. Total protein: 24 grams.

Mid-morning meal: 1 oz. low-fat Cheddar cheese with 1 medium Granny Smith apple, sliced. Total protein: 8 grams.

Lunch: 3 cups salad greens mixed with 2 slices turkey, 1 slice cheese, 1/2 cup shredded carrots, 1 Tbs. chopped red onions, 5 cherry tomatoes and low-fat dressing. Total grams: 20 grams.

Mid-afternoon meal: 1 cup red-pepper slices with 1/4 cup prepared hummus. Total protein: 5 grams.

Dinner: 4 oz. grilled salmon (with lemon, if desired), 1/2 cup brown rice and 10 large asparagus spears, roasted. Total protein: 38 grams.

Dessert: 3/4 cup frozen cherries, micro waved 1 min., or until bubbly, topped with 3 Tbs. part-skim ricotta cheese and 1 Tbs. slivered almonds. Total protein: 5 grams.

Source: First

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Juice Detox Diet: Lose 27 lbs in 14 days

Although winter has traditionally been thought of as the time of year when pounds creep on, summer is quickly becoming the true weight-gain season.

A blanket of heat and humidity literally traps environmental pollution at ground level, report scientists at Duke University in Durham, North Carolina. Since the pollution can't drift up into the atmosphere, as it does in the winter, you end up breathing it in. And when humidity is high, it's particularly difficult to sweat out all the toxins. Plus, summer is a time of chronic dehydration, which hinders the liver's toxin-flushing abilities.

The impact on your health: Inside the body, environmental toxins that haven't been excreted are converted into acidic by-products, says Roni DeLuz, R.N., N.D., author of 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox (Collins, 2007). As these acids accumulate, the thyroid, liver, gallbladder, lymphatic system and other weight-controlling organ systems falter. The body also slows metabolic rate to increase fat storage since fat cells serve as depots to stash acidic compounds. This gets harmful toxins out of circulation, DeLuz says. But it makes weight gain almost inevitable, he adds.

The quick fix for acid overload:

Research at California's Stanford University and elsewhere reveals that, just as acid buildup causes rapid weight gain, deacidifying fat cells causes the weight to virtually fall off. In fact, women have shed 160 pounds of fat, bloat and stored toxins simply by drinking alkaline juices designed to normalize the body's pH balance.

The truly wonderful thing about drinking juice to lose weight isn't just that it's easier than eating tons of produce- it's actually more effective. Sure, juicing maximizes the amount of healing compounds that can be consumed each day, says DeLuz, pointing out that you can squeeze all the nutrients in a pound of fresh spinach into one 8 oz. glass. But better still, the juicing process breaks open tough plant-cell walls, which triples the amount of nutrients absorbed into the bloodstream.

These nutrients then go straight to work to neutralize acid, stimulate the release of stored fat and improve the body's ability to flush fat-trapping chemicals. Juicing detox has proven so effective that most women enjoy increased energy, clearer skin and improved digestion after just one day, says DeLuz. And women have gone on to shed 31 pounds or more in just three weeks.

Learn your pH. You can determine your pH in just 15 seconds with a testing strip (like pHion pH Test Strips for Urine & Saliva (at drugstores and amazon.com).

Weight loss is just the beginning.

When body acidity is corrected and cellular pH is balanced, thousands of biochemical reactions within tissues can be optimized, says Michelle Schoffro Cook, doctor of natural medicine and author of The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight (Collins, 2008). The result, according to doctors at Stanford University School of Medicine:

Day 2: GI problems are cured
Day 3: Thinking becomes sharper
Day 14: Skin clears up completely
Day 30: Female hormones are fully balanced

Next >> Juicing for Weight Loss: Juicing Detox that will make you lose 2 lbs every day

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Juicing for Weight Loss: Juicing Detox that will make you lose 2 lbs every day

Juicing Detox Plan: Expect to lose 31 lbs in 3 weeks!

This simple juice detox three-week diet will provide you with a minimum of 22 daily servings of fruit and veggies in the form of nutrient-dense juices.

You'll absorb thousands of acid-neutralizing, detoxifying nutrients every day, which is the key to shedding fat effortlessly- and permanently, says naturopathic physician Roni DeLuz, R.N., N.D. Expect to lose up to 31 pounds in three weeks and heal stubborn health challenges- fast!

Diet in a nutshell. Enjoy unlimited amounts of fresh juice, aiming for at least one 8 oz. glass every two hours. For best results, switch up the recipes: USDA research suggests that consuming at least six different plant foods daily can triple your intake of acid-neutralizing phytonutrients.

A Sample Day to Jump-Start Your Juicing Detox

Breakfast energizer: In juicer, combine
3 large carrots, trimmed
1 cucumber
1/2 beet
1/2 peeled lemon
and 1" piece fresh ginger root.
Drink along with 8 oz. warm water or herbal tea.

Mid morning perk-up:In juicer combine
1 cup mixed berries, like raspberries, strawberries and blueberries
1 cored apple
and 2 cucumbers.

Power Lunch: In juicer, combine
1/2 cucumber
1 large handful spinach
3 carrots, trimmed
2 stalks celery
1/2 beet (with greens)
and 1/2 lemon.
Enjoy with 8 oz. iced herbal tea.

Mid-afternoon refresher: In juicer, combine
2 cored apples
1 cucumber
and 1 large handful dandelion greens or spinach.
Or simply mix 1 Tbs. Macro Greens supplement into 8 oz. apple juice.

Satisfying supper: In juicer, combine
3 medium tomatoes
1 cucumber
1 small handful cilantro
1 red bell pepper
and 1/2 peeled lime.
Serve in bowl; add dash of hot sauce, if desired.

Evening treat: In juicer, combine
1 cup mixed berries
1 cucumber
and 1/2 peeled grapefruit.
Enjoy with 1 large glass iced herbal tea.

Weak 4 and beyond...

In addition to flushing fat, this juice detox diet restores your liver's ability to produce detoxifying enzymes, plus rejuvenates mitochondria (cellular furnaces) so they can burn body fat for energy. Weight will continue to melt off as long as you dodge metabolism-stalling toxins and keep your body's pH in the optimal range, says DeLuz.

To do:

1. Think 1-2-3. Have 1 glass of juice, 2 pieces of fruit, 3 cups of veggies daily.
2. Go green. If one of your daily veggies isn't a green salad, mix 1 Tbs. of green super-food powder into juice.
3. Eat quality protein and fat. Think fish, lean meat, skinless poultry, eggs and protein powder. Nix chemical-laden processed meats and fried foods.

Juicing made easy.

At first glance, juicing may seem work-intensive, admits DeLuz. But with the right tools and a little know-how, juicing can be a pleasant experience that's actually faster and easier than preparing regular meals.

Here, the top strategies DeLuz recommends for a no-sweat, super-speedy weight loss.

Get the right juicer.Machines with a 1/3 to 1/2 horsepower rating are better able to quickly and efficiently process tough vegetables, like beets. A large feeding tube (at least 3 inches wide) eliminates the need to cut up produce and makes cleanup easier. And a stable base with evenly distributed weight can prevent leak-inducing vibrations. Try the Breville Juice Fountain Compact BJE200XL , which was also highly rated by Consumer Reports.

Buy these items organic: Choosing organic apples, cherries, peaches, imported grapes, berries, bell peppers, celery and spinach cuts your toxin exposure by as much as 80 percent, according to researchers at the University of Stirling in the United Kingdom. For other produce, rinse (or gently scrub) with a mixture of 4 Tbs. apple cider vinegar and 1 gallon water. Vinegar's malic acid and tartaric acid dissolve toxin residue.

Don't bother with the peeler: Peels contain up to 27 times more antioxidant activity than the pulp of produce, according to a study in the journal Nutrition Research. So toss unpeeled fruit and veggies into your juicer. The exception: citrus (the white pith can make juice taste bitter).

While a juice cleansing diet is the quickest, most effective way to rid the body of fat-trapping acidic compounds, simply increasing your intake of alkaline foods can dramatically improve energy and vitality, plus heal digestive upsets, boost immunity and jump-start weight loss.

Avocados:These gems deliver quality plant protein and omega-9 fatty acids. Omega-9s alkalinize the body and stave off hunger and cravings, says Michelle Schoffro Cook, doctor of natural medicine and author of The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight (Collins, 2008). In a study at the University of California at Riverside, women lose up to 10 pounds in two months just by adding an avocado to their daily diet.

Lemons: This tart fruit may taste acidic, but when digested, its unique phytonutrients (including hesperidin, d-limonene and d-glucarate) become powerfully alkalinizing. Plus, studies suggest that lemon's antioxidants enhance the liver's ability to break down toxins by up to 35 percent. For maximum cleansing benefits, sip three glasses of fresh lemonade daily. (Combine the juice of 4 lemons with 8 cups of filtered water and 1 tsp. of stevia).

Leafy greens: Plants such as spinach, Swiss chard and wheat grass are nature's most potent detoxifiers, thanks to their rich stores of acid-neutralizing calcium, magnesium and potassium. They're also packed with chlorophyll, a plant pigment that enhances the liver's ability to burn fat for fuel, adds Roni DeLuz, R.N., N.D., author of 21 Pounds in 21 Days: The Martha's Vineyard Diet Detox (Collins, 2007). According to UCLA researchers, eating just 2 cups of leafy greens daily kick-starts weight loss, plus banishes fatigue, brain fog and other symptoms of acidity within two weeks.

-Source: First

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