fitness-club-wpadm, Author at Liv Fit

Starting a diet might seem hard but committing to one is harder. Often times, many people get off the track for healthy dieting and exercise because they either binge eat and feel there is no redemption or find it difficult to have low-fat or low-carb substitutes.

The real culprit in everyone’s eating lifestyle these days is high carbohydrate-based foods. These carbs are highly detrimental for your health and can cause health issues such as diabetes, heart problems and obesity in the long run.

So if you are trying to eat clean then it’s best to include the following low-carb foods:

Everything brown

When it comes to pasta, rice or bread, opt for only brown and whole-wheat based ones as they are not stripped from their nutrients and far healthier than their white alternative. The white carbs are loaded with sugars and starches that put you at a high risk of obesity, diabetes and hormonal imbalance problems such as PCOS.

Studies have shown that people who stopped eating white rice, pasta and bread lost around 8 pounds in 3 months. Brown or whole-wheat bread, rice and pasta pretty much taste the same and it’s not a huge transition for your taste buds as well.

Vegetable spaghetti

Zucchini noodles or zoodles as they are affectionately called, are a great alternative for creating pasta based dishes. You can also use squash or egg plant and spiralize them, add seasonings and meat of your choice and voila! They taste just as great as regular spaghetti and serve as a great low-carb alternative.

Quinoa

Popularly hailed as the superfood from South America, this ancient grain is packed with micro and macronutrients that provide energy, protein and have a low-carb content. They are a great alternative for rice or couscous and can be cooked any way you like.

Add them in salads or make a stir-fry, they are your best friend on a low-carb diet.

Oats

Oatmeal is known for lowering blood pressure, and reducing the risk of colon cancer. It makes you feel longer and you don’t end up snacking on anything unhealthy.

Don’t just have them for breakfast, in fact you can make a savory version for oats as well, just add the seasoning of your choice and it becomes a tasty porridge that you can have as a meal.

Lentils and beans

They are somewhat high in the carb content but not the kind that will risk you for gaining weight. They contain complex carbs that are harder to break down by your body therefore they make you feel full for longer.

They contain vitamins and minerals that help in the optimum function of the body so half a bowl of your favorite lentil or bean along with some protein rich meat and you are good to go. They curb your bread and pasta cravings as well.

Preparing low-carb meals can be a bit tricky at times but you can always opt for a healthy meal delivery service in Mississauga at LivFit.

Keeping yourself satiated during a diet can be a challenging thing. The minute you decide to follow a healthy lifestyle is the minute your mind starts craving for a sinful snack that would take you off the track and make you guilty.

It’s true that you have to limit your portions when on a diet but that doesn’t mean you have to stay hungry.

Here are 7 effective tips that will make you feel full for longer and fight those hunger pangs that can ruin your diet:

1. Always have breakfast

There’s a reason why it’s called the most important meal of the day. It’s because it sets the tone of your eating pattern throughout the day.  A wholesome and healthy breakfast that won’t make you feel hungry till lunchtime is the one you should be aiming for.

Breakfast activates your metabolism and provides energy for you to be running about your day.

Steer clear of high sugar breakfast options such as pancakes drenched in maple syrup or Pop Tarts. Wake up a few minutes earlier if you can to make yourself a healthy breakfast containing proteins, complex carbs and vitamins. Anything from a bowl of oatmeal, eggs and toast to a fruit smoothie will help you stay full for that much longer!

2. Keep healthy snacks

If your hunger pangs don’t budge that easily, don’t worry as you can have healthier alternatives. Opt for unsalted or lightly salted nuts fresh fruits or vegetables like celery or carrots to munch on to curb your cravings.

3. Drink water

Sometimes you are just thirsty and not really that hungry but your brain tricks you into thinking that it is. So if you are hungry, just drink a glass of water see after a couple of minutes if you are still hungry.

4. Drink coffee

Coffee has been known to suppress appetite because of the caffeine content. That is why most energy drinks have caffeine because they not only curb your cravings, they also rev up your energy. Have 2-3 cups of coffee a day but try not to exceed the amount as it can dehydrate you.

Increase your water intake if you are having multiple cups of coffee a day.

5. Eating mindfully

Eat your meals and snacks mindfully. This is helpful because when you are aware of your eating then you will be able to stay full for longer. Eating quickly is not going to give you the same satisfaction and you will feel like you ate very little.

When your brain is aware of what you are consuming, it will be quicker to trigger the hormones in your body that will make you feel full.

6. Trick your brain

Eat in smaller plates so even if the plate is full, your brain thinks that you have had enough triggers the hormones for you to feel full.

7. Eat more spicy food

Studies show that spices and hot peppers and capsicums have active compounds that help curb your hanger pangs.

You can opt for a healthy meal delivery service in Mississauga or Oakville with LivFit if you want healthy and wholesome meals delivered right at your doorstep

Green smoothies have been enjoying their popularity for quite a few years now.

Their popularity is there for a reason: it’s because they are packed with vitamins, minerals and other phytonutrients that can’t be replaced with any other foods.

If you haven’t already hopped on the green smoothie bandwagon then these 5 reasons will surely convince you to do so:

1. Tastes great

The popular belief regarding green smoothies is that it must taste awful and just like barf but that couldn’t be farther from the truth. Don’t be fooled by the strong green color and don’t let it deter you from drinking it. It depends on what ingredients you put in it. Most of the time, they usually have one or two fruits blended together that give it a refreshing and fruity flavor and smell.

You can add apples, bananas, mangoes, oranges and all kinds of lemons in the green smoothie and make sure they are equal parts or at least half of the vegetables you blend together. This will give the smoothie a good texture, smell and a sweet flavor that is going to be palatable for your taste buds.

2. An excellent salad substitute

Let’s face it, sometimes you really don’t want to munch on the greens and just get right to eating your main meal or just want to skip chopping some vegetables to make one. But you also don’t want to miss out on your daily green fix of nutrients either.

This is where a green smoothie comes to save the day. All you need to do is to add all the veggies and fruits in the blender and blitz them up and a refreshing and creamy green smoothie is ready.

3. Best source of vitamins and minerals

Green smoothies are one of the best sources of your daily required vitamins and minerals. Sure, you can have vitamins and minerals in the form of pills but they are mostly synthetic that don’t have the same effect as the fresh and organic source does.

Keep pills and other supplements as a secondary option.

4. Easily digested

Since the vegetables and fruits are already blended, it will be easier for your stomach to digest them. Your bowel movement will be pain free as well and you will feel relieved quicker than usual.

5. Detoxifies and cleanses your system and better than juicing

A lot of people have been raving about the juice fast diet. Juicing should only be done for a day if you want to give your body a rest. In the long run, smoothies are far more nutritional. Juicing leaves out all the important and nutritional content of the produce whereas smoothies include all the phytonutrients and fibers that are necessary for the body. It cleanses your system and yet you still feel full because at the end of the day you are consuming the entire vegetables and fruits.

If you are pressed for time for making salads or smoothies and want to switch to a healthy diet then you can always opt for a healthy meal delivery service in Mississauga or Oakville. Head over to LivFit for more info.

Late night snack cravings and hunger pangs at odd timings are the enemy of any person who is trying to follow a healthy life style.

Here are some ways you can adopt to avoid snacking on high sugar or carb based foods that are ruining your healthy eating routine:

Drink Water

Do you know that the brain often gets confused between hunger and thirst?

That’s right, the part of the brain that regulates hunger and thirst which is the Hypothalamus, can’t really tell if your body needs food or water. All it tells you is that it’s time to consume something to replenish yourself so unless you haven’t eaten anything for at least 4-6 hours or you have a grumbling stomach, you must ask yourself if you are actually hungry.

Drink a glass or two of water and if you still have the feeling to eat something, then go eat something healthy.

Have a high protein diet

A diet that is rich in proteins may actually help you have fewer cravings.

This is because you are full for longer. Snack on some high quality protein bars or drink a protein shake instead whenever you feel the urge to eat something. They will not only satisfy your cravings but will provide your body with a dose of nutrients and protein that will help you lose weight and maintain healthy eating habits.

Studies have also shown that eating protein have reduced hunger cravings in people.

Keep the end goal in mind

Whenever you are reaching out to eat that bag of chips or that cupcake then remember your end goal and why you started eating healthy in the first place.

Have old pictures of yourself stuck on your fridge every time you head there to snack on something to remind yourself that you don’t have to go back to being an unhealthy person. Get creative and stick your face on the body of a model or celeb to make you more resilient in following a healthy lifestyle.

Substitute with healthy alternatives

There are so many healthy alternatives to everything these days.

From low-fat to sugar-free foods available everywhere; you really have no excuse to not have a healthier option. For example, if you are craving something sweet, then just have a protein bar, apple or a handful of almonds. If you are craving some chips then bake some carrots, beet roots or sweet potatoes in a couple of teaspoon of olive oil and use seasoned yogurt instead of ketchup etc.

Have a healthy meal delivery service

If you are pressed for time and can’t cook yourself healthy and wholesome meals and end up having unhealthy snacks then it is best to opt for a fitness food delivery service that will provide you nutritious and low calorie based foods. This will really help you maintain a healthy eating lifestyle.

Looking for a healthy meal delivery service in Mississauga or Oakville? Head over to Livfit and try our amazing meal services today!

There is a lot of advice on how to follow a healthy life style, from quick tips and tricks to fad diets and weight loss pills.

It’s important that you practice healthy eating habits that are not only practical but better in the long run too.

Here are 7 ways you can make healthier eating choices that you can easily follow:

1. Check the nutrition label

Don’t be fooled by a fancy or cute packaging of a product and flip it over to the back to read its nutrition label.

The more ingredients it has, the more processing the product has been through. It’s also a great way to find out other unhealthy ingredients that you don’t want in your diet like artificial sweeteners or preservatives.

2. Eat whole foods—the ones that you can actually grow

You can grow spinach and tomatoes, get eggs from chicken but where do you get pop tarts from?

Opt for foods that are natural and organic as opposed to refined and factory made junk. Unprocessed and raw food is what your body will naturally accept and never have any negative effects in the long run.

3. Crunch it and munch it

No we don’t mean chips or salted pretzels but fresh lettuce, celery, carrots or some good old nuts.

The more you chew, the satiated you feel and are less likely to snack on something unhealthy.

4. Good ol’ H₂0

Staying hydrated is the key to keep all the organs in the body functioning properly.

Drinking water also keeps you away from mindless snacking. Some times a snack craving is actually your body requiring water. So whenever you are about to head to make yourself a sandwich, just drink a glass or two of water.

5. Don’t skip meals

People think that skipping meals is actually going to help them lose weight but it is actually the opposite.

When you start skipping meals your body goes into starvation mode and saves all the fat cells by getting rid of the muscle cells and water first. This is the body’s natural way for it to protect its reserves for having energy.

Unless you truly don’t feel hungry then don’t skip meals.

6. Have a healthy meal delivery service

If you have a busy lifestyle or don’t know how to make healthy meals twice or thrice a day then simply opt for a healthy meal delivery service.

You don’t have to scratch your head every time you go into the kitchen and find an excuse to order takeout just because you didn’t have the time to grill the chicken.

7. Avoid low-fat or diet versions of your favorite foods

This might seem crazy but it’s better to just have a little bit of the real deal then its low-fat version.

Diet versions of foods make your feel like you can go ahead and eat as much of it as you can. So instead of finishing an entire tub of low-fat ice cream, just have a scoop or two of the regular ice cream,

If you are looking for a healthy diet delivery service in Mississauga then head over to LivFit for more info

No matter what diet you are on, high carbohydrate based foods are a huge no-no.

If you want to eliminate carbs out of your life but can’t seem to be able to do so then here are 7 strategies for you to kick the bad carb habit to the curb:

1. Good carbs vs. bad carbs

Don’t get it wrong, a healthy and balanced diet contains carbohydrates but they must be complex carbohydrates that are from healthy foods such as whole grains, vegetables, beans and legumes etc.

Complex carbohydrates take a long time to be digested that’s why they make you feel fuller for longer and prevent you from snacking. Bad or refined carbs such as white bread, pasta, potatoes, rice, etc contain high amounts of starch that instantly gets converted to sugar and spikes up your glucose and insulin levels.

They get digested quickly and you feel hungry after a while. This is one of the reason people keep on munching snack after snack and never feel satiated.

2. Cut back on sodas and other sugary drinks

Apart from increasing your risk for diabetes, sugary drinks contain at least 40 grams of carbs per 12 ounces.

Substitute your juices with freshly squeezed juices from fruit without adding any extra sugar. Try drinking juices of water based fruits such as watermelon or cantaloupes as they contain the least amount of carbs.

3. Limit baked goodies

Cut back on all white bread products such as breads, muffins and crackers.

Switch to whole wheat and brown baked items. But even still you should eat those in moderation as even the healthiest of baked goodies have a significant amount of carbohydrates. Rye bread contains 15 grams of carbohydrates per slice. You can switch over to almond or coconut flour based breads instead as a healthier and low carb option.

4. Go nuts

Ditch the chips, pretzels and salted crackers for nuts. Grab a bag of mixed nuts that is lightly salted and eat them instead. They contain healthy fats that don’t make you gain any weight and provide you lots of minerals, protein and vitamins.

5. Ask for vegetables instead of potatoes or bread

Skip the bread basket and the French fries on the side when you are having a meal at your favorite restaurant.

Even though it is quite tempting to indulge on that garlic bread or that creamy mash on the side, you know you are doing yourself a favor by avoiding all that refined carb on your plate.

6. Low carb breakfasts

Start your day on a healthy note by not including any high carb based breakfast.

The cereals, granola bars, waffles or pancakes are literally a recipe for disaster. Choose oatmeal, eggs, fruit or green smoothies instead.

7. Healthy meal delivery Service

Choosing a healthy meal delivery service that will customize all your meals by providing low carbohydrate based meals everyday will also eliminate any chance for you to eat something wrong.

If you are looking for a healthy diet delivery service in Mississauga then head over to LivFit for more info.