Many of you reading this may be worried that the cholesterol contained in eggs could lead to clogged arteries.

However, as research has developed down through the years, we’ve come to understand that foods containing cholesterol are not dangerous to heart health.

And, there is a significant amount of evidence already out there that eggs can play an important role in weight management.

This is something I’ve experimented with in my own weight loss program, and found to be hugely successful.

Eggs and Weight Loss

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In fact, new research once again proves what I’ve been saying for some time now — that eating eggs for breakfast increases levels of satiety, and as a result can be helpful in reducing your day’s calorie intake.

In this particular study, breakfast consisted of one of three meals, either two poached eggs on toast, cereal (cornflakes) with milk and a slice of toast, or a croissant and orange juice.

Those in the study noted increased satiety, reduced hunger, and a reduced desire to eat after a breakfast of eggs.

Specifically, the egg breakfast lead to a significantly reduced calorie intake at lunch, in comparison to the cereal-based breakfast, and a significantly reduced calorie intake at the evening meal, when compared to a croissant-based breakfast.

Other studies have also found this to be the case. You can check these studies here and here.

So, if you want to lose or maintain your weight, but also enjoy the feeling of being fuller for longer, eat a couple of eggs each morning.

Why eggs are so beneficial for weight loss

When you are trying to lose weight, you need to eat more foods with a lower energy density.

Eggs are one example of this, being low in calories, naturally portion controlled, and an excellent quality protein source, containing all of the essential amino acids.

It is this protein content, which helps us feel much more satisfied than a breakfast of cereal or bread. This means you eat less later in the day, saving calories, and helping to prevent binging.

Another benefit of eating eggs regularly, is that they are a source of vitamin D, and a number of other vitamins and minerals. Most of us are deficient in vitamin D, so eating eggs is a great way to boost your levels.

How many eggs can you eat?

For most people, there is currently no limit to how many eggs you can eat in a week.

The most important thing is how you cook your eggs. I recommend boiling or poaching them most of the time, but scrambled eggs and omelets are also fine.

Do you eat eggs for breakfast?

I sincerely wish you a very healthy, happy and prosperous 2012. I hope it really is your best year yet!

Most people think of making at least some changes at the beginning of a new year, and particularly with the aftermath of Christmas very fresh in their minds.

I recently asked my Facebook friends for any topics they’d like to see covered on Dietriffic this year.

Paul suggested an article on kickstarting metabolism following Christmas. That is something we’ve discussed in the past, but it’s definitely worthwhile looking at again.

Perhaps you know someone who is always eating, but they never seem to gain a single pound.

This person isn’t just “lucky,” it’s highly likely that their metabolism is simply higher, meaning they burn calories pretty quickly.

But, what exactly is metabolism?

Metabolism is basically a collection of chemical reactions, which take place in the body’s cells.

When we eat, it is our metabolism that converts food into the energy we need to power everything we do, from thinking to exercising.

It’s common knowledge that metabolism drops as you get older. This is due to muscle loss and hormonal changes.

However, you can halt this process with regular exercise and changes to your diet — a slow metabolism doesn’t have to be an inevitable part of growing older for you.

So, what can you do to boost metabolism?

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Exercise

This is actually the most important thing you can do to boost metabolism.

This is because a regular workout routine will increase your muscle mass, and that leads to a boost in metabolism.

1. Lift Weights
If you don’t currently do some form of strength training, it’s time to start. And, it’s never to late to begin, either, so don’t let age put you off.

Don’t worry, I’m not talking about bulking up like a body builder. However, the more muscle mass you have, the more calories you will burn all day long.

So, you need to make sure you are lifting weights during two of your workouts each week.

If you don’t have your own dumbbells, for example, body weight exercises can be very effective, too.

2. Workout Harder
For your workouts to be effective you need to work hard. That’s the bad news!

However, the good news is that you don’t need to work out for a long time.

Your workouts could actually be more effective, if you focus on working harder for a shorter time.

So, if you run, rather than running at the same pace every day, add bursts of faster running, which last for about 60 seconds, throughout your workout.

This added intensity will increase your caloric after-burn, as your body recovers from the workout you have just put it through.

Here’s an article on interval training workouts, if you need more information.

Diet

1. Don’t Skip Meals
Nothing kills your metabolism like skipping meals.

When you skip meals, the body responds by immediately slowing your resting metabolic rate (RMR). So, if you skip meals regularly, your RMR may remain permanently low.

The solution is very simple… three meals, with snacks between (as appropriate), every single day.

2. Eat Enough
You should also check that your calorie intake isn’t below 1,200 calories, since a very low calorie intake can lead to a slower metabolism.

If you’re not sure how many calories you consume, keep a food diary for a few days, then enter the data into a calorie counter like Calorie Count.

In some cases actually increasing your calorie intake can help to get your metabolism going again, if you haven’t been eating enough.

An additional 250 to 450 extra calories can make all the difference, encouraging your body to stop holding onto fat, and allow weight loss to take place.

3. Include Protein
Slightly increasing your protein intake, and slightly decreasing your carbohydrate intake, may also help.

As a general rule, you should eat a small amount of lean protein at every meal to keep your metabolism working hard.

4. Add Spices
Adding a little spice to your daily diet is also thought to be useful.

This is because spices increase the amount of calories your body burns during digestion. So, try adding some spice, such as jalapeno peppers, to your meals for an extra boost.

5. Drink Plenty
Staying properly hydrated can also help to keep your metabolism going.

When you become dehydrated, cellular functions slow down. This is why drinking enough water may help to keep your metabolism high, and can even give it a slight boost.

Drink lots of water, first and foremost, but green tea may also be beneficial. Try to have around 3 cups each day.

What are your tips to help boost metabolism?

It’s the result of a new report here in Northern Ireland, by John Compton (Chair of Health), which recommends, amongst other things, taxing items like potato chips more heavily, as a way of making people eat better.

According to John, when you adjust price, you change behavior.

This concept isn’t unique to Northern Ireland. Our Prime Minister, David Cameron, has also suggested a fat tax may be on the cards right across Britain.

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A far as I know, Denmark were the first country to introduce the fat tax. Their method has been to tax foods containing more than 2.3 percent saturated fat.

This targets products like butter, milk, cheese, pizza, meat, oil and processed food.

It’s crazy to lump butter, milk, cheese, and oil in with foods like pizza and highly processed foods.

I’ve no doubt, drastic action needs to be taken to deal with the rising levels of overweight and obesity in this country. However, a fat tax is not the answer.

A fat tax similar to that imposed in Denmark, would be a regressive move. It has potential to hit hardest on those who have no need to be penalized.

Take the elderly as an example.

Many of the older people I’ve seen in clinic are underweight. This is a serious health condition, and they are, in fact, encouraged to eat foods that are energy dense (full fat milk, cheese, butter, cream, etc.) to boost their weight.

Also, what about small children?

Full fat dairy products are essential for them. So, why should parents pay more for these foods, when they are actually recommended by the department of health for this age group?

Even if the fat tax were to work slightly different to Denmark’s model, here in the UK, research suggests that for food taxes to change behavior, they have to be extremely high.

I don’t think that’s a feasible option.

Previous research by Brownell and Frieden, noted that it would take a one-penny-per-ounce tax to change behavior. Anything lower serves to bring in extra revenue, but is unlikely to reduce intake of so-called unhealthy foods.

Taxing Doesn’t Teach About Healthier Choices

For this idea to be a success, people would need to start making better food choices, as a result of the imposed tax.

I cannot see how increased prices automatically equals healthier food choices.

I mean, how much would an “unhealthy food” need to increase in price before it would stop you eating it? I’m guessing for most people, if they want it enough, they’ll buy it anyway.

The cost of healthy food is certainly an issue for us to consider. While some healthy foods are cheaper than unhealthy foods, others are not.

It also takes a certain amount of re-education on what foods to choose and how to cook those foods, if you haven’t been accustomed to eating in this way.

If your diet has predominately been one of take away foods, or ready prepared meals, the switch over to home cooked meals may be a lot more difficult for some people than you might think — many don’t know how to cook from scratch, nor have the inclination to do so.

I’m not saying it’s impossible for people to change their habits, I wholeheartedly believe it is. However, imposing a fat tax won’t necessarily equal healthier choices, for some groups of individuals.

There is also the possibility that a fat tax on certain foods, could actually force people to make worse food choices.

Many of the lower fat, and fat free foods available are unhealthy for a different reason.

For example, fat free yogurt is loaded with sugar, and/or artificial sweeteners. Many margarines actually contain trans fats. This is arguably more harmful to health than saturated fats.

If you target fat only, what about refined grains, sugar, and salt? Many would suggest these are more harmful to health than fat.

Then again, if you start imposing tax on fat, sugar, grains, salt… where does it stop?

“Big Brother” Government

I dislike the idea that our government should play “big brother” so-to-speak, forcing us to change what we eat, or else pay more.

Most foods can be eaten as part of a healthy diet. We should remember that any food can make us overweight, or obese, when it is abused.

The secret to a healthier lifestyle is moderation, and learning to manage our diet to reduce the risk of disease. A fat tax can’t teach that.

This is why community education programs are so important, where children and adults learn what a healthy diet is, how to cook, and generally what good health looks like, on a day to day basis.

People also need to start taking responsibility for their own actions.

We can’t blame food manufacturers and fast food outlets for the obesity problem alone. Each of us have a choice of what we put into our body each day.

That’s the point, though… it is our choice, not our Government’s choice to make.

On the other side of the coin, if someone eats a healthy diet most of the time, exercises regularly, and generally has a good level of health, why should they be forced to pay more to occasionally eat a bag of potato chips, or a bar of chocolate?

Make Healthy Food Cheaper

A better solution would be to make healthy food considerably cheaper.

That way everyone benefits, no matter what social bracket they fall into, or what state their current health is in.

I find myself wondering if this is more about fattening the government’s income, than slimming people’s waistlines.

Call me a cynic, if you like.

What do you think of the fat tax idea? Would it work in your country?

It’s a regular cycle, which involves eating way too much over the holidays, and then setting New Year’s resolutions to get into better shape.

But, why not challenge yourself to break that cycle this year, and skip the holiday weight gain?

Here are a six super simple tips that will help.

6 Ways To Beat The Holiday Weight Gain

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1. Don’t skip breakfast

This is advice you’ve heard before, but it’s so often ignored.

If you think skipping breakfast will allow you extra calories later in the day for a treat, make no mistake you will end up overeating and taking in far more calories than you need.

Breakfast is fundamental in boosting your energy levels and metabolism for the day ahead. It is far too important to skip, so make this your top priority.

For maximum benefit, go for a protein based breakfast like eggs.

2. Always Carry a Water Bottle

GoodLife BPA Free Bottles

Staying well hydrated is not only important for your health and energy levels, but it can even boost your metabolism slightly.

Drinking water before each meal and snack, will also help you to eat a little less.

I’ve recently had the chance to try out one of Good Life’s BPA free water bottles, and they are fantastic.

The amazing thing about this water bottle, is that it has a dual wall, which allows the liquid to stay hot or cold for up to 24 hours. I don’t understand how it does that, but it works, and I love it!

Getting into the habit of carrying a water bottle with you at all times makes drinking enough water so much easier.

3. Avoid Holiday Snacking

This can be difficult when you go to a party with lots of finger foods and snack trays.

Combine that with candy dishes, or home baked goods, and you can find yourself in constant arms reach of calories you could do without.

On these occasions, make sure you don’t arrive at a party famished, and try to focus mostly on the healthier options available, like raw veg, salads, nuts and fresh fruit.

Do allow a little room for a special treat, however, as completely avoiding what you love isn’t good for stickability either.

4. Chew Gum

Often when you find yourself reaching for snacks at holiday gatherings (or anywhere else, for that matter) it’s more about habit than actual need.

Chewing gum can be a good solution, as it gives you something else to do with your mouth

5. Choose Meals Wisely

Throughout the holiday season, make an effort to fill up with lots of vegetables and lean meats, and cut back slightly on your carb intake.

The bulk found in these foods will help to keep hunger under control, and will give your body the nutrients it needs most, rather than filling up on empty calories.

It’s also wise to avoid taking in too many calories from drinks, particularly soft drinks and alcohol, as much as you possibly can.

6. Make Time For Exercise

A regular exercise routine is important no matter what time of year it is. So don’t let it slip just because it’s Christmas.

Try doing some form of ab workout at the very least every other day.

When you’re stuck for time, this is a quick workout, which focuses on that trouble area for most people. And, that slight muscle soreness will serve as a good reminder of your goals throughout the rest of the day.

While these are extremly basic ideas, they can easily help you keep excess weight off this holiday season.

What are your tips for avoiding holiday weight gain?

Depending on how much credence you give the BMI scale, I am a little bit overweight. I’m not buff, I’m not ripped, or anything even remotely like it.

Before you hit that little cross in the top right window though, let me explain something.

Six months ago I weighed around 300 pounds, didn’t exercise, and I smoked… not the most healthy person in the world, eh?

Well, after a rather life changing event (including becoming homeless for a week), I decided that it was time to fix my life up, get in shape, and basically reduce my risk of having a heart attack (something which plagues my family).

The Diet Plan

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First things first, my diet had to change.

Gone were the sausage sandwiches, regular coke, bags of potato chips, and the rest. Instead, I replaced them with something that looks a little like this:

• Breakfast: Fruit, either apples or grapes.
• Lunch: A jacket potato, crammed with either salad or beans.
• Dinner: Chicken with mixed veg, rice or pasta.
• Snacks: Either yogurt or fruit, if I get peckish between meals.
• Drinks: Diet Pepsi, black coffee and peppermint tea.

Strangely enough, I used to think my old diet wasn’t that bad. Looking back, I can see I was wrong.

The above diet is a rough guideline, and I balance it each day. For example, if I have a potato for lunch, I’ll cut back on carbs for the rest of the day.

I still have the occasional treat of course.

On cold mornings I might have a bacon roll, or bagel for breakfast. And, occasional trips to the Chinese takeout don’t do too much damage, so long as I choose wisely.

On the weekends, my girlfriend and I still have a cooked breakfast. We remove the fat from the bacon, and use a spray oil, rather than oil straight from the bottle.

Amazingly, I’ve lost weight doing this. Actually, I’ve lost 100 pounds this year.

The Exercise Plan

When it comes to exercise, I do all sorts.

When I first started my diet, I was living in a place that happened to have an exercise bike. And, spending two hours a week on that, combined with the diet, meant I soon shifted a few pounds in weight. That exercise bike was my best friend during the early days of the diet!

Unfortunately when I moved, the bike couldn’t come with me. So instead, I started riding the pushbike I had invested in almost a year before, but never used.

I tried to cover 30 miles a week, if I could, riding every opportunity I got. But, as the winter begins to set in, I’m finding this less and less possible (and more dangerous).

So, in an effort to keep up the work, and also keep my body on its toes, I’ve started weight lifting.

A few curls and presses in your bedroom every night can really keep your body in shape, especially since lifting weights keeps your metabolism up for hours after you’ve finished.

I’m a busy fella, but I always make a point now of finding a couple of hours to get some exercise squeezed in each week.

As I said, I’ve lost around 100 pounds so far this year, and I haven’t been anywhere near a gym.

I might be a bit wobbly, and still not in perfect condition, but I’ve come a long way from where I was. You can do it as well, if you want it enough.

Please share your weight loss stories with us in the comments below…

I’m not saying that so-called “skinny” people are always healthier than overweight people. In many cases, and studies prove this, an overweight person who takes regular exercise, is much healthier than a skinny, inactive person.

However, my point is that sometimes when you’ve been dieting for so long, you start to forget what it is to eat “normally.”

So, taking a closer look at how others do things, can give you a much-needed reality check.

(BTW if you haven’t done so, check out my free ebook on the subject, naturally thin)

Catherine Of Chicago

Snacking And Weight Loss

Recent research has actually found that normal weight people, including those who have lost a significant amount of weight and kept it off, eat more often than overweight people.

This is interesting, since many people who are trying to lose weight try to eat less often, so that they are taking in fewer calories.

The study, published in the Journal of the American Dietetic Association, looked at 250 people for one year, and noted that those who were overweight ate fewer snacks, but still took in more calories than people who fell into the normal weight range.

Researchers observed that normal weight people ate three meals, and a little over two snacks per day, in comparison to the overweight group, who averaged three meals and just over one snack each day.

They also found that weight loss maintainers were the most physically active of the three groups, burning off around 3,000 calories each week through exercise and other activities, compared to 2,000 calories each week among the normal weight subjects, and 800 calories each week in the overweight group.

So, why is it that snacking more often can help to prevent weight gain?

One reason is that snacking helps to stave off intense hunger. This means you make more rational decisions at mealtimes.

Think of it, there is nothing like extreme hunger to force you into eating unhealthy foods, which you may not even be tempted by normally.

Even the most controlled eater will cave in when they allow themselves to get overly hungry.

That means you end up eating a lot more food than you need, and therefore take in more calories than necessary.

What To Eat For Snacks

Here is an eating schedule you could rework to fit your daily routine:

• Breakfast at 8am
• Mid-morning snack around 10.30am
• Lunch around 1pm
• Mid-afternoon snack around 3.30pm
• Evening meal around 6pm
• Evening snack around 8.30pm (if needed)

A schedule like this helps to maintain your blood sugar levels, and to prevent ravenous hunger, which usually leads to overeating and poor food choices.

Obviously for this to work, your meal and snack choices must be healthy. So, what should you be snacking on most of the time?

Preferably your snack should be something that gives you a little protein and some complex carbohydrates, to keep you feeling full throughout the day.

My Snack Box

If you struggle with what to eat for snacks, check out my recent snack box suggestion.

Since writing that article, I’ve had a number of people contact me saying this idea has really helped them to eat healthy foods throughout the day, and that it has made a huge difference in their ability to control overeating.

So, why not give it a go yourself?

What are your best snacks for weight loss?

I still think that for most people this is probably the best way to approach big changes.

However, for every person who will tell you one way that works, you will be able to find someone else who is equally in favor of the opposite approach.

So, Should You Confess Your Health Goals?

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I came across the story of Anita Mills on CNN recently, and thought her story was worth sharing with you.

Anita was 382 pounds when her doctor gave her four simple rules for losing weight. They were:

1. Eat 8 ounces of food every 3 hours
2. No sugary drinks
3. Do not skip meals
4. Do not tell anyone what you’re doing

Anita lost an amazing 242 pounds, and credits the last tip for helping her through the most difficult months of her weight loss journey.

How?

Well, she felt that by not having someone questioning every bite, or trying to persuade her to relax on weekends, it helped her focus on her goal. She says,

It’s so much better to walk into a room and have someone say, ‘Hey, did you do something different?’ than to announce, ‘I’m on a diet,’ and have people pointing fingers at you.

Anita’s doctors uses this tactic with all his patients who need to lose weight. He says that as human beings we have a difficult time with change, so when someone we love tries to alters their lifestyle, even when it’s a positive change, we may have a problem dealing with it.

It is this resistance to change which makes not telling anyone about your weight loss efforts a helpful strategy.

There is even some research to say that once you’ve told a friend you are planning to lose some weight, and they notice your good intention, you no longer feel the need to follow through with exercise or healthy eating.

It’s an interesting concept, and shows just how complex we are as humans.

So, how can you avoid this?

I think it depends on each individual. But, the obvious one is not to tell anyone about your intentions — although personally I don’t think this is the best option.

Multitudes of people have found that having a strong support network is a major reason for their weight loss success. But, I suppose the key phrase here is “strong support network.”

If your friends and family aren’t supportive, it could work to your benefit not to tell them of your intentions, as least not immediately.

Another option is to tell only a few people, who you are sure will be helpful and supportive. The idea with this is that they will hold you responsible, but not respond to you in a negative way, if things don’t go to plan.

What about you — do you find having someone to be accountable to helpful? Or, do you keep it a secret until people start noticing?

This is certianly a challenging area, and not something than can be “cured” overnight.

However, I believe there are certain foods, which you can add to your diet, that will help you control your food cravings a little better.

One of the main reasons I find people experience uncontrollable food cravings, is because they are not eating enough at mealtimes.

You see, when you stave your body of the nutrients it needs to function optimally, it responds by making your desire to eat very powerful. This is a survival tactic, and completely normal.

If you experience food cravings on a regular basis, I suggest first of all asking yourself if your diet is missing essentials nutrients, and try to rectify that initially.

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Obviously, the foods you crave can also be a lot to do with habit.

If you habitually eat certain foods, you are more likely to crave these foods.

I personally find it is better to leave certain foods on the supermarket shelf, rather than bringing them home, where I will inevitably find them difficult to resist.

There are, however, specific foods which will help you to control your food cravings.

5 Food That Deal With Food Cravings

So, what are these super foods you should be eating on a regular basis?

1. Water

Okay, not actually a food, but it’s too important to leave out of this list!

In actual fact, water can be a powerful appetite suppressant, if you drink a glass when you first start feeling hungry.

It does take a little discipline, but when you experience food cravings, try to get into the habit of drinking a large glass of water and waiting 10 minutes. Much of the time you will find your appetite is either completely gone, or dramatically reduced.

And, simply waiting for 10 minutes also allows you to make a more rational choice, if you do decide you still need a snack.

If water doesn’t do the trick for you, vegetable broth is a healthy alternative.

If you aren’t in the habit of making your own, go for an organic clear soup, which doesn’t contain any harmful MSG, or other similar ingredients.

2. Avocado

Perhaps not a fruit you pay much attention to, particularly if you are dieting.

However, the healthy monounsaturated fats found in avocados, along with the fiber, make them a wonderful food to keep you feeling fuller for longer.

Avocado’s have so many additional health benefits, including anti-inflammatory properties, as well as promoting heart health, etc., that they should really be a regular part of our diets.

One serving of avocado is half a medium fruit. Try adding them to salads, sandwiches, smoothies, or just eat them on their own.

3. Nuts, Seeds and Nut Butters

I’m sure you all know by now that I’m a fan of nuts. I recommend them to everyone, and they are a big part of my upcoming weight loss program, which I hope to release very soon.

Not only are nuts extremely nutritious, but like the avocado, the healthy fats they contain help to stave off hunger.

Hunger is one of the main reasons for food cravings, as I mentioned above, so simply making nuts one of your snacks each day, can really help you get control of food cravings.

Any nuts or seeds will do, I personally love almonds and sesame seeds, but it’s up to you.

If you can get your hands on a natural nut butter that will be much healthier than regular nut butters, which tend to be full of sugar and trans fats.

Alternatively, you can make your own, which is something I’ve been meaning to do recently, so watch this space for a how-to post.

4. Eggs

Another food, which I tend to go on and on about, are eggs

They are quite simply an extremely important food, containing lots of essential nutrients. You just can’t go wrong with them.

One of the best things about them is that they are a very low cost way to get good quality protein into your diet, and this protein is very helpful in controlling food cravings, by delaying hunger.

I recommend choosing free range eggs when you possibly can, because the nutritional benefits are much greater.

5. Dark Chocolate

We all like to enjoy a sweet treat from time to time, and I figure it’s better to have a treat that is a little bit healthier, rather than telling yourself you can never eat a certain food again. This just begs for food cravings to arise stronger than ever.

One of the best options you can go for is dark chocolate, with a higher cocoa content.

Dark chocolate is a reasonably good source of antioxidants, and is even thought to be a natural fat burner, due to the action of theobromine.

However, before you race to the kitchen cupboards, some research does suggest that to get the weight loss effects of theobromine, you would need to eat dark chocolate in very large amounts, which obviously isn’t a good idea.

That said, dark chocolate can give you a little pep when your energy levels start to flag in the afternoons, and it’s a very good way to kill a sweet craving.

I recommend eating two squares of dark chocolate with a couple of apricot halves. They taste great together, you’ll get a sweet boost, and the fiber from the dried fruit will keep your blood sugars a little bit more steady.

Healthy Substitutions

Don’t forget, it is also okay to make a healthier version of the food you’re craving.

So, if you feel like a grilled cheese sandwich, make one with wholewheat bread, a smaller amount of grated cheddar, and extra salad on the side.

If you’re craving chocolate cake, try making your own version at home by substituting in some wholewheat flour in place of half the white flour. You may also be able to reduce some of the sugar, and substitute with mashed banana for extra sweetness.

If you feel like take away pizza, instead try making your own version. Use a wholewheat tortilla as your base, then top with tomato puree, lots of roasted vegetables, and a small amount of strong grated cheese.

These are small changes which can make a big difference.

What are your tips for preventing food cravings?

Many people who make a decision to lose weight instantly, start looking at the number of calories they are consuming, and how much they are exercising.

Of course, these things are very important to successful and healthy weight loss.

However, one thing that all too often is left out of the equation, is the brain.

Your brain can actually be trained, using various techniques, to help you with your weight loss. But, most people fail to realize this, and as a result face a far more difficult, uphill struggle to lose weight.

So, what does the brain have to do with losing weight?

Locator

When most people think about weight loss they do not generally tend to think about the brain, and how it can affect losing weight.

Most people place no connection between the brain and weight loss, when in fact there is a very strong link between the two.

Whilst we may not realize it, our brains have actually been programmed to do things, such as associate eating and food, with certain events and activities.

For example, for some people going to see a movie at the theater automatically means having to get popcorn or candy, even if they have already eaten, and are feeling full.

There are many other situations that your brain will associate with food and eating, such as:

Attending a party
Whilst you may not be hungry, you will usually find that you will end up eating something.

Meetings
Many people who attend staff meetings, for example, end up picking at food, even though they are not hungry, just because it is there in front of them.

At specific times
Our brains will often associate food with a particular time of the day. For example, some people find they always eat at 9 am, and then again at 12 pm, whether or not they are hungry.

Food And Emotions

It is not just particular events, activities, and times of the day, that become linked to eating because of the way in which our brains are programmed. Food is also strongly linked to emotions.

You may find that your brain tells you to eat more when you are experiencing emotions, such as:

• Sadness
• Boredom
• Depression

How To Retrain Your Brain

The good news is that there are techniques you can use to retrain your brain, and break these links between food and various emotions, activities, events and times.

Once you have managed to crack this, you will have far more control over when, and why, you are eating, which in turn will make it easier for you to lose weight.

It is worth noting that there are many different techniques you may consider. And, different techniques will suit different people, so there is no ‘one size fits all’ strategy.

But, some of the techniques which you can use to retrain your brain, and break the food association link, include the following.

Food Journaling

This is one of the best ways to get to the root of the problem, if you are overweight, and feel that you are eating too much.

By writing down all of the food you eat, and when you eat it, you will get more of an idea of your eating habits, and when or why you tend to eat.

You will probably find that on many occasions you are not eating because you are hungry, but because of things such as habit, or your emotions.

Journaling can basically show you where you are going wrong, and where you need to make changes

Removing Junk Food From Your Home

We are only human, and we have all given into temptation at some point or another.

However, if you find it difficult to resist the things you should be avoiding, the best thing to do is get rid of the temptation.

This means removing all junk food from your home, and making sure that when you shop you do not load your shopping cart with prohibited foods.

Controlling Your Portions

A huge number of us overeat at mealtimes, simply because we serve portions that are much larger than we need, or should have.

It is important to learn portion control, as this can vastly reduce the amount of calories and food that you consume.

You could try using a smaller plate for your meals, so that you can only fit a certain amount on the plate.

Also, make sure that you are chewing your food slowly and deliberately, as this will give your brain time to register when you are full, which means you are less likely to eat everything on your plate

Retraining The Brain With Stimulus Control

Stimulus control is something which may help you break the bad habits you have fallen into when it comes to food, and therefore be more able to avoid unnecessary eating.

For instance, if you are trying to lose weight, and are meeting up with friends, you can explain the situation to them so that you do not feel pressured to eat and drink when you do not need or want to.

Likewise, if you go out to a party, you can make a concerted effort to spend your time socializing with others, rather than standing around the buffet table snacking.

These are just some of the techniques which can be used in brain training to aid weight loss, and you could find that these simple steps make all the difference to how quickly you can lose weight.

Do you have any brain training methods, which you use regularly?

Most of all, I hated how certain foods were villainized almost overnight.

As you know, I do believe that all foods can be enjoyed in moderation within a healthy diet.

However, if you have diabetes or you are trying to lose weight, research suggests that following a lower carb diet plan can be extremely beneficial.

When I refer to low carb, however, I do not mean the exclusion of fruits and vegetables from your diet. I also don’t mean a diet that is extremely high in processed meats, such as sausages and bacon.

I think it’s pretty clear by now that that kind of long-term eating plan is not healthy.

So, what is a healthy low carb diet plan?

Of course, the answer to this will depend on your long-term goals, but your diet plan may look something like this:

• Lots of fresh vegetables
• Moderate amounts of fresh fruits
• Zero, or very little, white carbs (e.g. white bread, pasta, rice), and wholegrains when you do eat grains (e.g brown rice, oats)
• Lean meats, such as chicken, turkey, beef, all fish, and also eggs
• Moderate amounts of dairy foods
• Fats from healthy sources, such as olive oil, nuts, seeds, nut butters and oily fish
• Low intake of added sugars

So, what is a low carb breakfast?

Some people find that when they switch to a lower carb eating plan, breakfast becomes one of their biggest challenges.

One reason for this, is that most people in Western societies associate breakfast with carb-rich foods, like cereals and breads. As I’ve already hinted, I’m not anti-carb, but these choices are nothing more than empty calories, in many instances.

One of the easiest ways to get around this, though, is to think of low carb breakfast ideas that are slightly more lunch-like in nature.

I know it can seem difficult to get into the way of cooking first thing in the morning, when you’re so used to simply opening a packet.

However, there are lots of quick, easy and healthy options for you to try out. So, here’s just a few.

Low Carb Breakfast Ideas

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1. Eggs

Eggs are a wonderfully versatile food, and they are my favorite breakfast option at present.

A vegetable frittata is a great way to use up leftover vegetables from the night before. You can really put any vegetables you want in there. I’ve shared my zucchini frittata recipe before on this article.

Another option is to scramble eggs with some leftover vegetables and a little cheese. Or, an omelet is another alternative.

If you want something a bit simpler, go for a boiled or poached egg.

2. Protein Shake

If you immediately think of commercially prepared smoothies when I say “shake,” you can be sure what you’ve tasted in the past has been loaded with sugar, syrup, and other unnecessary ingredients.

A smoothie can, however, be a very healthy breakfast option. And, it’s quick, too.

One option is to use soft tofu as your central protein source. Or, you could try adding whey protein powder. Raw eggs also work well, if you can stomach the thought

To make a breakfast smoothie blend up some milk with frozen berries, some green leaves (e.g. baby spinach), a little natural nut butter (optional), and your chosen protein source. A little ground flaxseed is a nice addition, too.

3. Tofu

Scrambled tofu is a good alternative to regular scrambled eggs.

Again, you can add some other ingredients to the pan, such as chopped onions, peppers and mushrooms. Add a dash of soy sauce and black pepper as you stir-fry, and you have a fast and delicious meal in no time.

4. Dairy Foods

Dairy foods are perfect for breakfast, and the protein content will help to sustain your hunger right throughout the morning.

Go for a full fat or a low fat natural yogurt, rather than non fat options, which tend to be loaded with sugar and/or artificial sweeteners.

I recommend adding your own flavor and sweetness with fresh fruits, such as mixed berries.

I also love my yogurt topped with crushed nuts, seeds, or ground flaxseeds.

Cottage cheese is another very good breakfast option. Try having it with a little fresh fruit, such as peaches, pineapple, or strawberries.

Or, if you prefer, you can make it savory, by adding some chopped vegetables, such as tomatoes, cucumbers and peppers.

5. Fish

You may think eating fish at breakfast is unusual, but it is actually a very popular choice in many countries at breakfast time, for example in Japan.

It is also a wonderfully healthy option, and another way to add more fish to your diet.

You could try serving your favorite fish along with some cooked mushrooms and tomatoes, for an alternative breakfast option.

Or, if you’re feeling a little extravagant, go for smoked salmon with poached eggs and some mixed vegetables.

6. Oatmeal

If you really can’t imagine breakfast without cereals or grains, try oatmeal with some added extras.

One of my favorite ways to eat cooked oats is to add a little cinnamon, a grated apple and some chopped nuts and/or ground flaxseeds.

Oats eaten like this are full of fiber, nutrients, protein and healthy fats, in comparison to most of the ready-to-eat breakfast cereals available in supermarkets.

Low Carb Seed And Nut Granola

Alternatively, here is a recipe for seed and nut granola.

Ingredients
1 cup flaxseeds
1 cup sunflower seeds
1 cup unsweetened shredded coconut
1 cup chopped pecans
1 cup chopped walnuts
1 cup chopped almonds
1/3 cup of oil (e.g. rice bran oil)
2 teaspoons cinnamon
1 teaspoon vanilla extract

Method:

1. In a large roasting pan, mix together the flaxseeds, sunflower seeds, coconut and nuts. Drizzle with the oil. Stir in the cinnamon and vanilla
2. Then, toast in the oven at 160 degrees for about 30 minutes, stirring every 10 minutes.

Note: I haven’t suggested breads with any of the above ideas, however, if you feel you can’t go without bread, choose a wholegrain option and just one slice, to keep your carb intake low.

Low Carb Breakfast Ideas

Here are 12 low carb breakfast ideas to make choosing what to have for breakfast simple and fast:

• Vegetable frittata
• Yogurt with fruit, nuts, seeds or ground flaxseeds
• Protein berry shake with soft tofu, milk, berries
• Scrambled tofu with leftover vegetables
• Cottage cheese with fresh fruit
• Kippers with tomatoes and mushrooms
• Omelet with leftover vegetables
• Oatmeal with ground flaxseeds and fruit
• Low carb seed and nut granola
• Scrambled eggs with leftover vegetables
• Smoked salmon with eggs and leftover vegetables
• Boiled or poached eggs