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Diet

Avoid These 5 Foods To Achieve Defined Abs!

‘Abs are made in the kitchen’, and these 5 foods aren’t doing your six-pack pursuit any favours.

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Your journey to achieving that enviably flat stomach – hopefully with an impressive set of ripped abs – is one that requires adjustments to your eating habits. I wish I had known at the very start of my own gym life that the bi-weekly fried chicken drive-throughs weren’t doing wonders for the abdominals.

Sure, a million crunches and a steady exercise plan will strengthen your abs. But no one  – much less yourself – will actually see them if they are hidden very far beneath layers of stubborn fat.

In order to start torching some of that excess fat away, you are gonna have to shake more than the booty at the gym. You’ll also have to shake off a few other bad eating habits; ditch the beers, the pizzas, the kotas and start cleaning up your act in the kitchen.

But before we get into the 5 Foods To Avoid In Order to Achieve Refined Abs, first take a look at 5 simple rules on approaching the kitchen differently.

5 FOOD FACTS FOR DEFINED ABS 

  • The first rule is clear-cut but not incredibly simple to implement; Reduce your daily caloric intake to create a deficit that will promote fat loss. You are likely to start seeing a difference in your midsection after dropping a few kilos, which is in itself quite motivating.
  • According to Men’s Journal; in order to achieve optimal muscle definition to your abs, your body weight must be between 18% – 24% for men, while Oxygen Magazine recommends between 15% – 20% for women.
  • For faster results, cut back on refined carbs that lack in nutrients. That list, I’m afraid, includes sodas (which means gin and tonic is off the table, ya’ll), sweets and pastries. The problem with simple sugars, warns Dr. Mehmet Oz,  is that they are absorbed quite quickly, which spikes up blood sugar levels for an energy high. The downside to this spike is that it triggers an insulin reaction, which plunges the levels back down, resulting in fatigue.
  • In fact, you are likely to experience more hunger after a sugar high. What’s more, your body stores those rapidly absorbed empty calories as fat. Obviously not a good start for your efforts to diminish tummy fat.
  • Keep your consumption of saturated fat between 7-10%.  Saturated fats lead to fattier bodies, in general. The solution is to opt for ‘monounsaturated fats’, which can be found in oil, avocados and certain kinds of nuts. Healthline.com reports the perks of monounsaturated fats to include the reduction of heart disease risk and inflammation.

7 WORST FOODS FOR ABS 

POTATO CHIPS

A list of the worst Worst Foods for Abs, flat stomach, six pack, weight loss and better health.

Potato chips have been proven to be the most fattening food item. Photo Credit: Pixzolo Photography

It pains me to echo reports that potato chips – and other variations of the ‘amplified potato’ – have been proven to lead to bigger waistlines. My very own denial came to a halt after being acquainted with a study by Harvard University, which might have proven that out of all foods, potato chips contribute the most weight gain.

Potato chips are blown up with saturated fats, according to zerobelly.com. That fat won’t spare your lower abdominal area. They are full of salt, which, in addition to all the health risks with excessive consumption, also lead to mid-level bloating.

RELATED: SMOOTHIES FOR WEIGHT LOSS – 7 INGREDIENTS TO SHED THE KILOS 

And it’s not just about the calories.

It’s actually more what the potato chips lack that makes them bad for fat loss. Delicious as they are, they lack satiety – which refers to the ability to make you feel full.

KOTAS

A list of the worst Worst Foods for Abs, flat stomach, six pack, weight loss and better health.

A kota combines a variety of foods that are high in saturated fats, leading to weight gain. Photo Credit: CookPad.com

Which leads us to one irresistible South African township favourite – the lovely kota. Unfortunately for everyone involved, you are packing the pounds every time you treat yourself to this tasty delicacy. High cholesterol aside, an average kota packs nearly every type of food that spells bad news for your health and weight loss.

The calorie count of an average kota is hard to ascertain as research on this remains a curious scacity, but based on the nutritional information at hand on the foods that feature in a kota, there’s enough for you to know a kota is a flat belly saboteur.

RELATED: 10 SUPERFOODS YOU SHOULD BE EATING EVERYDAY FOR IMPROVED HEALTH

Kotas typically come in standard white bread, which carries excessive empty calories. Then you have the fried potato chips – the world’s most fattening food item. We are just getting started! Most kotas come with a slice of cheese (contains lactose and high in saturated fat), polony (processed) and sausages (processed, red meat). Furthermore, the ability to keep adding these yummy ingredients to build a beast kota is part of the thrill.

However, it’s also part of the reason why you will need to cut back significantly on kotas.

DIET SODA

A list of the worst Worst Foods for Abs, flat stomach, six pack, weight loss and better health. Soda

Diet sodas lead to twice as much weight gain compared to normal sodas. Photo Credit: Raw Pixels

If you are reading this article, chances are you have at least thought about weight loss, which means you’ve also thought of diet soda as an effective alternative to the standard no-no. Here’s the short and simple fact; it’s the furthest thing from being a real catalyst for weight loss.

On the contrary, these carbonated beverages lead to more weight gain than normal studies. Inc.com notes several studies that prove you are likely to gain twice as much weight on diet soda in the long run. One of the reasons for the phenomenon, some researchers have suggested, is that diet soda drinkers often overestimate the amount of calories they are actually ‘saving’. Yikes.

ALCOHOL

Worst Foods for Abs beer, alcohol

Alcohol slows down  the pace at which your body burns fat. Photo Credit: Raw Pixels

We all have to come to terms with the truth that alcohol is linked to gaining and keeping weight.

Reasons for that range from the fact that alcohol slows down your body’s ability to burn fat to your judgement being compromised with the sips – making a quick drive through the best idea a few drinks down the line. It’s also quite high in kilojoules and can make you feel really hungry.

Side note if you aren’t au fait: excessive consumption of alcohol is asking for all kinds of health troubles in general.

HIDDEN SUGAR BOMBS 

A list of the worst Worst Foods for Abs, flat stomach, six pack, weight loss and better health. Soda

Hidden sugar bombs will have you consuming excessive sugar without your knowledge! Photo Credit: Melissa Belanger

Perceptions of high nutritional value in certain foods trick many people into consuming ‘hidden’ sugarbombs every day, which derails health and weight loss pursuits. That’s because, amongst a bevvy of reasons, most people aren’t aware just how much sugar these foods contain. Examples of foods you aren’t aware pack excessive sugars include instant oatmeals, salad dressings, certain smoothies, protein/energy bars and bottled tea.

 

 

 

 

 

 

Diet

The Ketogenic Diet – A Simple And Complete Guide

A lifestyle approach to melt the kilos while reducing risk of several diseases.

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Full guide to ketogenic diet

INTRODUCTION TO KETO  |  WHAT IT IS  |  WHAT IT’S NOT |  FOODS TO AVOID |  FOODS TO EAT  |  IS THE KETOGENIC DIET HEALTHY FOR YOU?  

Along with Intermittent Fasting, the Ketogenic Diet is definitely on trend right now. It’s being touted as a healthy weight loss machine that can help you to drop up to 10 kg within the first week.

While there’s nothing new about cutting back on carbs and sugar as a strategic vehicle to weight loss and a healthier lifestyle, the Ketogenic Diet makes grand claims of being able to melt weight at an accelerated pace.

There’s plenty of evidence to support these assertions.

Scores of people who’ve attempted this diet have testified to rapid weight loss, fuelling an already growing interest in this unconventional approach to eating.

When the Ketogenic first appeared on my radar, I dove into the vast world of Youtube personal vlogs for unsponsored reflections and reviews. As far as losing weight is concerned, many people have really had success.

What’s more, there’s nothing crash diet-y about the Ketogenic Diet.

Quite the opposite, actually. You are able to have as much food as you want. In fact, you can go ahead and have literally all the good stuff. Bacon and all kinds of juicy meat! You can have the cheese, eggs, oils, seeds, sausages, and enhance some of the greens with butter.

The catch, however, is that you also have to keep your sugar and carb intake very, very low.

WHAT IS KETOGENIC DIET?

The Keto diet entails a significant reduction in the consumption of carbohydrates, which are then replaced with fat.

See?

According to Healthline.com, the metabolic state resulting from the practice is known at ketosis. This process, according to an article published on the Harvard website, happens when your body releases ketones into the bloodstream.

In a nutshell, your body tends to rely on the blood sugar cells produced by carbohydrates as the main source of energy.

When you reduce your intake of carbohydrates significantly, which results in fewer sugar blood cells making rounds in your system, your body begins to break down stored fat into molecules called ketone bodies.

RELATED: INTERMITTENT FASTING – EVERYTHING YOU NEED TO KNOW 

In simple terms, the Ketogenic Diet is the replacing of sugar and carbohydrates with mainly fat and proteins so that the body may use the fat as a source of energy, resulting in weight loss. This diet typically involves foods such as meats, processed meats, eggs, sausages, cheese (yes, yum!), fish, butter, oils, seeds, veggies and nuts.

Fruits, while healthy and nutritious, carry a lot of naturally occurring sugars, which aren’t going to keep your body in the state of ketosis.

Unfortunately, natural sugars are bad news for those seeking to torch kilos through the Ketogenic Diet, so fruits and honey aren’t go-to’s here.

WHAT IT ISN’T

Although the eating method is quite restrictive, forcing participants to abandon carbohydrates that make up about 50% of the food people eat on a daily basis, it’s not a crash diet. Unlike most quick-fix  weight loss eating plans, Keto does not place any emphasis on the amount of food.

The focus is mainly on the kinds of food of food you can and can’t have. Some people have cited this reason for their continued weight loss despite lofty indulgences.

RELATED: 10 SUPERFOODS FOR IMPROVED HEALTH 

As a rule of thumb, however, moderation is always the safest principle. Keeping an eye on creating a slight caloric deficit is still beneficial for those looking at accomplishing smaller waistlines.

FOODS TO AVOID

The downside to the Ketogenic Diet revolves around its drastic restrictiveness. It’s also the reason why some people aren’t able to stay on it over the long haul. You are expected to abandon entire food groups you’ve known your whole life, many which are really quite delicious. Life without any form of potatoes is a troubling thought for me, amongst other foods without which life is not as fun.

Basic rule;  Foods with carbohydrates should be avoided, or limited. These include:

Sugary Foods – fruit juice, fruits, cakes, ice cream, doughnuts, sweets, sodas etc.

Root Vegetables – Potatoes, carrots, sweet potatoes

Starches and grains – wheat based cereals, pap, rice, pasta etc.

Beans – This includes lentils

Low Fat/Diet Products – These tend to be more processed, and likely to be higher in carbs.

Alcohol: More bad news.

FOOD TO EAT 

Meat – Every meat under the sun is permitted.

Fish

Eggs: You can have fried eggs using some olive oil. I still prefer boiled, though.

Butter – Butter is always nice with roasted (non-root) vegetables.

Cheddar – Go for unprocessed.

Healthy Oils

Avocados – Fun fact, I literally couldn’t stomach these prior to starting. But when restrictions starting coming into effect, you will find avocados to be unbelievably tasty, if you weren’t already a fan.

Green Vegetable: Low carb ones are preferred. Greens are the best, but you can also have tomatoes, onions, peppers, etc.

IS THE KETOGENIC DIET HEALTHY? 

This question continues being hotly contested. There are many factors to be considered, such as the health of those who seek to participate prior to starting, their motivations for going on this diet (always a good idea to consult a relevant health professional before introducing massive changes to your eating patterns), and many other factors.

That said, there’s a minefield of research indicating that the Ketogenic Diet comes with a plethora of health benefits.

There are some studies, according to Harvard, that prove the diet’s effectiveness in reducing seizures in children. MedicalNewsToday.com also note  such incentives as helping with the risk of cancer, reducing acne, positive effects on your brain and improving the overall health of your heart.

Join the Conversation By Leaving Your Comment In The Comments Section Below, on Twitter and Facebook

 

 

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Diet

How I Gained 13 Kilos, How I Plan To Lose it in Three Months

A short story of how I gained 13 kilos in one year after quitting cigarettes, and the plan to torch it all in three months.

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I’ve gained an average of 13 kilos since I quit smoking a little over a year ago.

And please, I have no intentions of scaring anyone from dropping tobacco. The benefits of quitting sugar and cigarettes far outweigh the little inconveniences you are bound to encounter, even though 13 kilos is anything but ‘little’.

This is me about a year ago, on my way to the body I’ve always wanted.

Quite the opposite. Not only have I gone up two sizes, I’ve stayed there for the longest time. Lovely belly fat has replaced my formerly impressive set of (almost) shredded abs, and it all fluctuates from meal to meal. I haven’t quite reached the love handle stage, but we are a few chocolates and gwinyas away from that too.

WHAT HAPPENED

I had my last cigarette on April 23rd, 2018.

To cut a long story short, it was harder than I hoped, but better than I feared. There were some pretty serious withdrawal symptoms. Sometimes I felt sick. Sometimes a little bit cranky. Or straight up mad.

But! After eight years of the habit, it was actually easier than the horrors I had anticipated with much dread. Some people reported insomnia in the early days.

RELATED: THE SKIN BENEFITS OT CUTTING SUGAR OFF YOUR TEA

I actually found that sleeping got easier as my chest cleared up.

Just a few days after quitting, everything basically improved. Your sense of smell clears up so impressively you can sniff chocolate through walls. So do your taste buds. The food smells and taste sooo good a few days in. Not to mention, you compensate by eating more to wean off the cravings at first, which doesn’t help matters.

RELATED: LOSING 5 KG IN ONE WEEK WITH THE CABBAGE SOUP DIET 

While it isn’t inevitable, weight gain after one quits smoking is expected. Not only are cigarettes appetite suppressants, they can also increase your metabolism. Everything returns to normal after quitting, which means you eat more while burning fewer calories.

See? Almost all roads lead to weight gain after quitting.

RELATED: AVOID THESE 5 FOODS TO ACHIEVE DEFINED ABS 

Fortunately, TIME Magazine reports that I’m likely to start shedding some of it off automatically a year later. While that’s exciting, however, I have a plan of mine to start torching the extra kilos. My goal is not only to return to my normal, healthy weight, but to achieve my ultimate body goals!

HOW I PLAN TO LOSE 13 KG IN THREE MONTHS

Losing weight has never been a problem before, but that’s because of the smoking habit, which influenced a chain of other habits that kept me on the lean side for the most part.

To be honest, I totally under estimated how challenging it would be to shed the gain on this side of life. That said, a year in, I’m absolutely excited to start with the journey towards the body of my dreams, which will start on the first of June!

In my next article on this subject, I intend to detail on exactly how I plan to do this. A lot of the tricks I’ve used before, and the results were incredible. I will, however, be introducing a new plan designed not only to help me lose weight, but to do so in the most sustainable way.

Keep an eye on QuenchSA.com!

 

 

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Diet

Losing 5 KG In One Week With The Cabbage Soup Diet!

The Cabbage soup diet promises rapid weight loss of up to 4.5 kg, or more. Everything you need to know

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Cabbage Soup Diet South Africa

Around this time of the year, many people are hoping to torch the extra kilos gained during the previous festive season. Maybe you are one of them. I sure as hell am.

Most of us gobbled down a little bit more than what we should have, and that’s being nice about it because you know what went down in the kitchen. I for one am on a mission to drop the 5 kilos I picked up within three weeks of giving zeros in December.

I don’t regret anything, though (… at all! Are you kidding me? There were back to back cheat days, at all levels, for more than two weeks at some point). That said, the journey to claiming the snapback body has started.

And although I’m an unwavering advocate for healthier and more sustainable ways of losing weight and getting back in shape, many people are definitely looking into quicker ways of dropping a size or two ahead of a lush gateway in February, or a looming special event. Or maybe because you can’t fit into many of your fave outfit with as much ease anymore.

Whatever your reason is for hunting down the quickest route to the most weight loss method, you’re probably looking at various quick fix options that promise miracle results in a short space of time…

As if all the miracle weight loss teas and concoctions floating around social media aren’t enough enticement to lure the most unsuspecting, many people will be hearing more about the good ol’ crash diets.

These urgent, short term basis diets are taken with the aim of achieving rapid results. They aren’t recommended for the long haul due to the detrimental effects they can have on your body. Many also shun them because the water (which is mostly water to begin with) is likely to come right back, and some. This can lead to yo-yo dieting, which can open you up to some serious health risks down the line.

While these fad diets are always doing the rounds, they obviously resurface more prominently around the post-holiday season. For obvious reasons. The trick is often simple; limit your daily caloric intake by eating next to nothing for a fixed period of time to see mindblowing results. Fast!

So fast, in fact, that the only thing they seem to do faster is the number of before-and-after snaps being thrown in the ether for those swearing by them. Good ones, might I add. Ones that make you want to start, like, now! Like, scrolling down on your Instagram timeline to stumble on a Cardi B video in which she flaunts the enviable abs she was able to achieve merely months after giving birth to her first child.

And then she credits all of that to a tea… Then; ‘SHOP NOW.’

But back to the topic at hand. There are countless crash diets that promise rapid weight loss at your disposal in January. But while the long and short of it is they are mostly unhealthy, unsustainable and sometimes downright bogus, we thought it’d be worth taking a detailed look into the three most common ones. Bear in mind that you should keep to their recommended span and move on to a healthy lifestyle as a vehicle to weight loss afterwards.

Kicking things off with the cabbage soup diet, we break everything down about the diet and how it works:

THE CABBAGE SOUP DIET 

This is a short term weight loss diet that promises rapid weight loss of about 4.5 kg in a period of seven days. While the soup will be central throughout, it is to be consumed with fruits, vegetables and the introduction of lean meat in the advanced stages.

 

INGREDIENTS & RECIPE

  • Cabbage
  • 2 large onions
  • 2 green peppers
  • 2 cans of tomatoes
  • celery
  • 3 carrots
  • 1 package of mushrooms

THE DIET 

DAY ONE 

In addition to having the soup throughout the day, you are meant to eat only fruits on first day. With the exception of banana(banned until later on the diet), there’s no limit to the amount of fruit you can consume on the first day of the diet. Take the opportunity to focus on fruits that are also superfoods in order to maximise nutritional value for the least calories at impressive satiety. Our list of 10 Superfoods for faster weight loss and improved health should come handy. Stock up on those blueberries!

You are also advised to drink at least eight glasses of water for optimum results. There are no awards for guessing that you can’t indulge on soft drinks, alcoholic beverages and sweetened juice.

You can also have black coffee or tea with no sugar and, according to cabbagesoupdiet.com, unsweetened cranberry juice. Cranberry juice, in general, is pretty bomb for your health. As a side note, I’d suggest you look into limiting or cutting out refined sugar from your hot beverages altogether. If you are already looking to go down this path, this is a pretty good way to set things in motion.

RELATED: GIVING UP SUGAR – 5 SKIN BENEFITS TO EXPECT! 

DAY TWO 

First of all, Congratulations on surviving the first day! It takes a whole lot of willpower to resist all the yummy stuff.

But be warned, day two is generally where most people quit this diet. You aren’t going to quit, so here’s what you be having the whole day;

The cabbage soup with an unlimited amount of vegetables throughout the day, which means you never have to go hungry! The same rules from the first day still apply the same here. You are advised to keep your reach away from starchy beans, peas and corn. You can have a bigger ass potato for dinner, but you can’t add any salt. No fruits for you today.

DAY THREE

You’ve made it past the half way point now. It doesn’t necessarily get easier;  Possible side effects include lightheadedness, dizziness and exhaustion by now. This is when you are also likely to start seeing some results, which is enough motivation to drive you to the finish line.

You can have both fruits and vegetables on this day. I’d recommend you blend everything into a yummy smoothie to kick off your day fresh with a nutritional morning shake. No potatoes and no fruits. Three to four bowls of the soup. Drink plenty of water.

RELATED: SMOOTHIES FOR WEIGHT LOSS – 7 INGREDIENTS TO SHED THE KILOS 

DAY FOUR 

I did ask you to be patient about your bananas on day one, their time would come. Today, you are to drink at least four glasses of skim milk (or unsweetened almond milk) and gobble down on eight huge bananas. Banana is a superfood too, and makes for a delicious killer smoothie. Blend with the milk and add some ice blocks for better consistency.

DAY FIVE

Beef! Yes, that’s right. You can have up to 20 ounces of lean beef today, with tomatoes. Slice up six medium sized tomatoes and have them with beef over dinner. I, not being a fan of beef as it ranks too high on the list of carcinogenic foods (foods that have the potential of causing cancer), would rather go for skinless chicken or fish. Plus with the soup, you aren’t likely t0 endure any hunger pangs today.

DAY SIX 

Finally, it now does get better; Beef and vegetables are on the menu. That’s more protein for you! If you aren’t into beef, repeat the alternative recommended on day five (above). Have some leafy greens today, and the soup.

DAY SEVEN 

You are so close to the finish line that not even the repulsive smell of the cabbage soup will deter you from touching the finish line. The truth is, the soup will start annoying you somewhere during the diet, but we decided to only add this little inconvenient fact pretty late in the game for your own good.

You can see the results at this point and should have lost a considerable amount of visible weight. Today, you can have brown rice and veggies. Three to four cups of brown rice is recommended by cabbagesoupdiet.com, and between three to four servings of the soup.

And just like that, you are done! A couple sizes down and feeling much lighter.

Remember, this diet is meant to be short term. You are seriously advised to resume eating properly after the seven days, which should only serve as a springboard for a long term healthy eating plan for more sustainable weight loss and overall improved health.

Ever tried this diet? Get chatting with us in the comments section below and leave your pearls of wisdom.

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