However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
Reduce your appetite significantly.
Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose weight fast.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).
Put simply, lowering your insulin puts fat loss on “autopilot.”
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Meat – Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.
How Fast You Will Lose (and Other Benefits)
You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
Blood Sugar tends to go way down on low-carb diets (37, 38).
By Ana IliescuI hope we all agree that beauty starts with a beautiful skin. Personally, I believe that skin is our ultimate accessory: it allows us to display physical health, well-being and utter beauty. Who needs make-up when you have a gorgeous, radiant derma? Sadly, some women tend to neglect skin care. Make-up, as exhilarating as it is, can't do its wonders unless it is applied on a clean surface. Therefore, what do you need to do in order to have your skin reflect your inner beauty and send forth that beautiful shine we all long for?
1. Tend to your pores. This piece of advice is addressed especially to those of you who have oily skin. Pores can become dilated around your nose under the effect of heat, sunlight or excessive sebum. Also, dilated pores usually come hand in hand with black spots. Thus, make a weekly ritual out of eliminating black spots using a dark spot remover, and another one out of thoroughly cleaning your pores using a cleanser with salycilic acid. A home-made option would be a solution made out of vinegar and aspirin pills - astringent and anti-acne.
2. Never go to bed without removing your make-up. Leftover make-up can age the skin immensely over a period of time. Use make-up remover and cleanser, toner and moisturizer. If you feel you don't have time for the entire ritual, you can replace the toner and cleanser with thermal water. In combination with natural sebum, thermal water eliminates close to all skin impurities.
3. Sleep and have a balanced diet. A minimum of 8 hours of sleep per day is required if you want your skin to look great ("beauty sleep"). If you can't seem to let go of watching late-night movies or chatting on Yahoo Messenger until 4 a.m think of the gorgeous dark circles you'll have around your eyes the next day. Speaking of eyes, always be extra-tender with the area surrounding them and apply some cucumber on it from time to time. Your diet should include vegetables rich in water (cucumber, spinach, broccoli) and fruits. Avoid saturated fats if you want to stay away from break-outs.
4. Don't smoke and don't drink. I'm sure you know how alcohol can affect your body over an extended period of time - stay away from it. Smoking can create dark spots on the skin and because of the facial gesture associated with inhaling the smoke, premature wrinkles can appear around the mouth area. In addition to the damage it does to your general health, smoking also makes your skin have an unpleasant scent.
There you have it - useful info about skin care. Remember to drink 8 glasses of water a day and go for a jog once in a while!
These can be very effective inthe
treatment of fungal infections. However, you may have to take the tablets for several
months to ensure that the infection has completely gone. Stopping the
medication too early can mean that the infection comes back.
An advantage of the anti fungal tabletsis that they will clear any
associatedfungal skin infections, such as athlete's foot, at the
some people prefer not to treat the infection with medication as side effects
can sometimes include:
If you prefer not to take anti fungal tablets, your GP may
suggest you try anti
Nail paint is not considered as
effective as the tablets because it has to be painted onto the infected nail
and work its way through to the infection. It can be difficult to reach all of
fingernail can need around six months of treatment, and a toenail up to twelve
care during your treatment
During your treatment, you
should start to see a new healthy nail begin to grow from the base of
the nail bed This is a sign that the treatment is working. The old
infected nail should begin to grow out and can be clipped away over a few
to your GP if you do not begin to see a new nail growing after taking your
treatment for two to three weeks. Keep using the treatment until your GP says
it is ok to stop. If you stop the treatment too early, the infection could
During and after your treatment, there are a few steps
you can take to help keep the infection at bay, listed below.
Keep your feet cool and
dry and wear shoes and socks that allow your feet to breathe. Wear clean
cotton socks and avoid wearing trainers.
Treat athlete's foot with anti
fungal medicineas soon as possible to avoid spreading the infection to your nails.
your nails to keep them short.
Use a separate pair of clippers or scissors to cut the
infected nail, to avoid spreading the infection to other nails.
well-fitting shoes, without high heels or narrow toes.
good foot hygiene.
clean shower shoes when using a communal shower.
Consider seeking treatment from a podiatrist if
thickened toenails cause discomfort when walking.
Consider replacing old footwear, as this could be
contaminated with fungal spores.
Your feet are two of the most abused often used parts of the body, what with all the walking and running that you do everyday. This being said, you should make sure to give your feet the attention and care they deserve every so often. Taking good care of your feet will prevent you from getting foot conditions such as Athlete's foot or other fungal infections. No matter what the season is, it is always important to keep your feet and toenails in tip-top condition. During the hotter months, for example, your feet are constantly visible due to footwear choices such as sandals and slippers, so it would be a good idea to keep them looking fabulous and presentable. But even during the winter months when you feet are bundled up in socks and boots, it would still be advisable to take extra measures in keeping your feet well-cared for. Some of these feet and toenail care tips are applicable not only to women, but to men as well. Don't overlook the advantages of having nice-looking and cared-for feet
Here are some useful steps in taking care of your feet and toenails, which will get you to putting your best feet forward -- literally -- in no time.
1) Make sure to wash your feet daily. With all the running
about from place to place that most people do everyday, the feet would have
been exposed to a lot of dust and dirt by the end of the day. If you take
showers in the morning and not at night, at least make feet-washing a part of
your nightly routine when you get home. Lather up with soap, and pay extra
attention to the spaces in between the toes. Wipe the feet gently with a towel
afterward. Aside from being a mark of good hygiene, doing this would also
ensure that you do not step onto your bed with dirty feet, and thus prevent
from bringing dirt to your place of rest and relaxation.
your feet a pedicure every two weeks. Painting them does not necessarily have
to be part of every pedicure routine, but regular pedicures really make a
difference in keeping your feet soft and free from dry and rough skin, and your
toenails clean and neat. You don't need to spend a lot of cash to have your
pedicure professionally done in a salon, and with a few tools, you can do your
own pedicure right in the comforts of your own home. Here's how to do one:
your feet for about 5-10 minutes in a large bowl with lukewarm water. As an
added treat, you may also wish to infuse the water with a few drops of
essential oils or Dead Sea salts, to keep the feet smelling good and to soften
hard skin respectively. The soaking time indicated here is merely just a suggestion
-- you may choose to soak your feet for much longer if you want to relax, or if
the hardened skin on your feet need extra hydration.
your feet with a foot scrub to slough off dry and dead skin, and to moisturize
your feet as well. Massage the scrub in circular motions, and rinse off
afterward. To exfoliate the hardened skin on the heels and bottom part of the
feet, use a foot file or a pumice stone. Make sure to use a gentle filing
motion, and to never rub too hard.
your toenails straight across, as opposed to a curved shape, to prevent ingrown
toenails from occurring. If you would really prefer a rounded shape instead of
a straight square, use a nail file to smooth-en the ridges and to give the edges
a bit of a curve, so you would end up with a square shape with rounded edges.
Ensure that the nails are cut and filed to just the right length -- short, but
not too much that you end up hurting yourself.
to include your cuticles too. Apply cuticle oil to your toenails to soften and moisturize
the hardened edges, and push the cuticles back with an orange-wood stick to
create a smooth, open area ready for your polish. Make sure that you do not
push too hard, or you might risk cutting the
desired, apply polish to your toenails. Do
this after you have done your pedicure, so that you have a smooth, clean base
for the polish to go on to.
Before painting, clean the nail plates by wiping
over them with nail polish remover. This removes excess oils as well as old
polish from the nails, so your new colour will go on smoothly and last well.
Use toe separators to keep your toes apart. This
makes the process of painting easier, and prevents a freshly painted toenail
from staining another toe.
Always use a base-coat - a clear layer of polish
- under your colour to prevent staining and to ensure your polish goes on
Using the nail color of your
choice, apply the polish to your toenails. Try to follow the "three stroke
method", which consists of using one stroke on each side and a stroke in
the middle. This ensures that the polish is evenly applied on the whole nail.
Apply two coats of polish to your toenails.
After around 10 minutes, use a topcoat to
achieve the smoothest, longest lasting results and a high-shine finish.
fall, choose browns, oranges, and reds. Dark green also looks good.
winter, try not to go too festive. For December, either go with red or dark
green, but not both. Other colors for winter include dark blue and white. You
can really use any color though because your feet are not seen a lot.
spring, bring out the pastel colors! Soft greens, pinks, purples, and blues are
a great touch!
summer, use bright natural colors! Other colors that work are light blue,
turquoise, yellow, and white. If you have naturally fair skin and like to tan,
coral accentuates it nicely.
you can't decide on a colour, remember that a French polish (nude or pale pink
polish with white tips) suits everyone and goes with all colors of clothing and
skin. But feel free to be bold with toenail colours -- on the fingernails, some
colours can look garish and tacky, but on the toenails, pretty much anything
your feet everyday. Put lotion or foot cream on as a part of your routine. One
way to achieve soft, moisturized feet is to rub on some lotion or petroleum
jelly before bed, and slip on some socks. When you wake up in the morning,
you'll find that your feet are very soft and are free from dryness! Just
remember to never let the area between toes become over-moisturized, as this
will cause fungus.
Always use an acetone-free nail polish remover, as acetone can
dry the nails and the skin/cuticles.
If you don't have toenail separators for when applying nail
polish, you may also use twisted tissue paper woven between the toes.
Use the tips of an orangewood stick wrapped in cotton and
soaked in nail polish remover to help clean up small spills and polish
"bleed" around the cuticle or on the skin around your toes.
When your healthy, glamorous feet are ready for the summer,
show them off in some beautiful flip-flops, or cool sandals in a colour you
You can learn a lot from the professionals, so treat yourself
to a pro pedicure when you 'need' it -- and ask questions and pay attention!
you have diabetes, take extra care when exfoliating, cutting your toenails or
when pushing back your cuticles during a pedicure. Make sure that you do not
injure yourself to prevent the risk of any infection.
Things You'll Need
Dead Sea salt
Foot file or pumice stone
Nail polish remover
Nail polish colour of your
choice, basecoat, and topcoat
Our feet are often the least pampered parts of our bodies. Here are some suggestions from ayurveda, the ancient science of healing from India, for taking care of your feet on a regular basis:
1. During your pre-bath ayurvedic massage (abhyanga), pay special attention to your feet. Massage the feet, each toe, the ankles, the heels and the soles in turn with the warm oil, gently stretching the feet and toes as you massage them and using circular motions around your ankles and heels. (Pat excess oil off your soles with paper towels before you step into the bath or shower and watch your step because oil can be slippery). This daily foot massage enhances lubrication and circulation, and helps draw toxins to the surface for release. Using massage oil that has been fortified with nourishing ayurvedic herbs provides added support to help keep your feet strong and flexible.
2. During your bath or shower, let your feet enjoy warm water for a few minutes, then cleanse with a gentle, non-irritating cleanser and a footbrush or washcloth, working between the toes and scrubbing the heels to slough off dead skin. Use a neem based cleanser to help rid feet of odor or bacteria. After your bath or shower, pat your feet dry and apply a moisturizing body lotion if you use one anyway, otherwise massage a little plain shea butter or coconut oil on your feet before slipping on a pair of cotton socks.
3. Once a week, apply a natural exfoliating mixture on your feet, especially on the heels and soles, when you cleanse, to remove hardened dead skin. Make your own exfoliating mixture of 2 parts coarse oatmeal, 2 parts chickpea flour (available at Indian grocery stores) and 1 part rose water. Add warm water as needed to form a thick paste. Apply on your feet and scrub gently, then rinse off with warm water. Pat dry and follow with an application of coconut oil, shea butter or natural body lotion.
4. Follow basic rules of comfort. Wear footwear that fits properly and is roomy enough so that no part of your foot feels pinched. Do not wear high heels except when you absolutely have to. Replace shoes before they wear out or become lopsided with use. Wear cotton socks indoors to protect your feet from the cold. When the temperature is comfortable and you are indoors, walk barefoot occasionally to allow your feet to breathe. Sit, stand and walk with an erect posture. If you work at a sedentary job, take breaks every hour or so and walk around a little. Use a footsie roller at your workstation.
5. A nightly foot and lower leg massage not only relaxes the feet, it also helps promote restful sleep. Use a light, non staining oil such as almond or jojoba, and if you like, you can add 4-5 drops of a relaxing essential oil such as lavender or sandalwood to every 2 oz. of base oil. Take a very small amount of oil, just enough to offer lubrication, in your palm and gently massage your lower legs and feet for 3-4 minutes each until the oil is absorbed by your skin. Use soothing strokes and breathe deeply as you massage. No need to wash the oil off--you can go to bed as soon as you are done.
6. For tired, stressed feet, try a foot soak. Either of the following two recipes will have you sighing, "Ah, this is bliss," as you soak the tension away.
Herbal foot soak:
1/4 cup lavender flowers
1/4 cup lemon peel
1 tablespoon dried rosemary
2 tablespoons fine oatmeal
2 tablespoons almond meal
Wrap the ingredients in a cheesecloth and tie with a string. Bring a pot of water to a rolling boil. Drop the herb sachet in and turn off the heat. Let steep for 15-20 minutes. Combine the herbed water with enough comfortably warm water to immerse your feet up to your ankles, and soak your feet for about 15 minutes. Stay relaxed as you soak, either just sitting in silence and breathing deeply or hearing relaxing instrumental melodies. Pat you feet dry and rub on some lotion or shea butter.
Aromatherapy foot soak:
1/4 cup sea salts
1 tbsp Epsom salts
1 tsp baking soda
2 drops essential oil of lemon
2 drops essential oil of sandalwood
2 drops essential oil of coriander
Combine well all of the above in enough comfortably warm water (about 2 quarts) in a foot basin or bath-tub to immerse your feet up to your ankles. Soak your feet in the mix for about 15 minutes. Stay relaxed as you soak. After you're done, pat your feet dry and apply some moisturizing lotion or shea butter. Mmmm!
7. If your feet tend to perspire a lot or to help your feet stay fresh in warm weather, dust them lightly with the following natural powder:
1/2 cup arrowroot
1/2 cup cornstarch
1 tsp baking powder
2 drops essential oil of peppermint
2 drops essential oil of lemon
Pass the dry ingredients through a sieve two or three times to mix well. Add the essential oils to the mix, stir well, and sieve again. Store in a dry container.
1. If you have any medical condition, please consult your health professional for proper care. Foot soaks, Epsom salts and essential oils, for example, are not recommended in certain conditions.
2. Exercise proper care when using salts and essential oils.
Disclaimer: The above article is educational in nature, and is not intended to diagnose, treat, cure or prevent any disease. If you have a medical condition, please consult your physician.