Wednesday, January 16, 2019

2 Macro Diet Recipes

2 Macro Diet Recipes

One of the biggest advantages of the macro diet is that it allows you to eat whatever you want, If It Fits Your Macros.

That’s the magic phrase.

But there isn’t any magic involved in the macro diet approach.
It’s pure science.

You calculate your daily macronutrient needs, reduce it by 15-20% to lose weight, and prepare your meals around those numbers.

Our macro calculator will handle the details for you if you want to save time.

This leaves a lot of room for flexibility and no need to starve yourself or deprive yourself of the foods you love, for example.

That´s the reason why IIFYM is commonly referred to as tracking macros, or more recently flexible dieting, if you will.

Of course, it works better if you eat mostly non-processed food.

Non-processed foods usually have one or two macros in them and nothing else. This makes it easier for you to track your daily and weekly amounts of macronutrients (macros).

How so?

Because it’s easier for you to weight and calculate how much of each macro every meal has.

For example, lean meats, such as chicken breasts, are nearly 100% protein. They contain only traces of fats and zero carbs which are perfect for those following the IIFYM macro diet.

Frozen pizza, on the other hand, has all three macronutrients, and in varying amounts, depending on the toppings, if you will.

Additionally, processed food is usually high in saturated fats and other harmful chemicals such as preservatives and artificial flavoring.

The process of weighing our food and determining the amounts of macros a meal has can be a little stressful and somewhat confusing at first.

So, to get you started, here are 2 macro diet recipes you can enjoy making yourself and still meet your fitness goals.

Eggplant and Chicken Primavera

macro diet recipe

This recipe is excellent for a quick, low calorie, and healthy dinner or lunch.

What you’ll need:

  • 1 large eggplant
  • 2 cups of mushrooms
  • 1 large red bell pepper sliced
  • 1 head of broccoli
  • ½ an onion (it can be red or white)
  • 1 jar of pasta sauce
  • ¼ cup of grated Parmesan cheese
  • 1 large chicken breast
  • ¼ teaspoon garlic salt
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil

Prepping:

  • Cut the eggplant in thin slices and then in four equal pieces
  • Cut the broccoli into small florets
  • Slice the onion, mushrooms and bell pepper
  • Cut the chicken breast in cubes

 

Method:

  1. Add two teaspoons of olive oil to a large skillet and sauté all the vegetables, ad a pinch pepper and garlic salt. Cook the vegetables until they are tender and the eggplant looks partly translucent.
  2. In another pan, fry the diced chicken with one teaspoon of olive oil and the remainder of the garlic salt. Cook it through making sure you don’t overdo it.
  3. Heat the pasta sauce in a pan and once everything is ready, put ¼ of the veggie mix, the chicken and the pasta sauce in a bowl. Sprinkle with Parmesan cheese and voila!

 

This recipe serves four portions.

 

Nutritional information:

Total Macros (grams):

Fats: 32

Proteins: 88

Carbs: 136

 

Calories: 1060

 

Macros per serving(grams): Fats: 8 Proteins: 22 Carbs: 34

Calories: 265

 

If you divide these numbers by 4, you’ll get the macros per serving.

Are you a vegetarian? Substitute the chicken for chickpeas, lentils or tofu.

 

Are you vegan? Just don’t sprinkle any cheese on.

Our second recipe is none other than brownies!

Because…why not? If it fits your macros, you can enjoy this delicious dessert.

 

Chocolate Chip Brownies

macro diet recipe brownies

What you’ll need:

  • ½ cup of dark chocolate chips
  • ½ cup of semi-sweet chocolate chips
  • ¼ cup of cocoa powder
  • ¼ cup of oat flour
  • ½ cup of unsweetened applesauce
  • 1 large egg
  • 1 teaspoon of vanilla extract
  • 2 tablespoons of honey
  • 4 tablespoons of brown sugar
  • ½ cup of peanut butter
  • ¼ teaspoon of baking soda
  • ¼ teaspoon of baking powder
  • ¼ teaspoon of salt

 

Prepping:

  • Preheat the oven to 350 °F
  • Line a large pan with parchment paper.
  • To make the oatmeal flour, first, grind the oats in a blender until they become powder and then measure out 1/4 cup.

 

Method:

  1. In a large bowl add all the wet ingredients: peanut butter, honey, vanilla, and applesauce, and mix them well. Then add the egg and continue mixing until smooth.

 

  1. In another bowl, mix the dry ingredients: oat flour, brown sugar, cocoa powder, baking soda, salt, and baking powder.

 

  1. After that, mix the wet and the dry ingredients thoroughly. Then add the dark chocolate chips and mix. Add the batter to the pan, spread evenly, and top it up with the semi-sweet chocolate chips.

 

  1. Put in the oven for 20 to 25 minutes.

 

This recipe yields eight portions, and it’s vegetarian- and vegan-friendly, so enjoy!

 

Nutritional Information:

Total Macros(grams):

Fat: 94

Proteins: 38

Carbs: 138

 

Calories: 1436

 

Macros per serving(grams): Fats: 11.75 Proteins: 4.75 Carbs: 11.25

Calories: 179.5

 

These are scrumptious examples of just 2 macro diet recipes you can prepare at home and while easily keeping tracks of your macronutrients.

 

Both recipes combined won’t take you longer than an hour, and if you live by yourself, you can save the remaining servings to eat in the next few days, for instance.

 

You can also divide the ingredients by the number of serving to get the recipe for a single serving, or create the entire batch, for example. 

 

Happy cooking and enjoy your macro diet recipes!

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Thursday, January 10, 2019

About Us

About IIFYM & the Best Macro Calculator

You probably clicked on this page to learn more about the company that started the macro tracking trend and showed the world that you CAN eat the foods you love to lose weight.

Well, in order to understand our company, you need to understand me.
My name is Anthony Collova and  I’m the founder of IIFYM.com

I am also the creator of the world’s first ever macro calculator.

The small bit of software that changed the face of dieting as we know it today and allowed people to break from crappy, unsustainable weight loss programs and restrictive meal plans.

In addition to being the developer of the world’s best macro calculator, I am also I’m a husband, nutritionist, life coach, burner (participant of Burning Man), artist, food snob, dog lover and recovering drug addict with over 20 years of sobriety behind my belt.

My purpose in life is to help people. Simple as that.

This is why I build the IIFYM website and the macro calculator.

To empower people to lose weight while eating the foods they enjoy so they love their body and build a healthy relationship with food.

That is why I am so fricking obsessed with tracking macros.

See, I tried nearly every diet on the market, and nothing ever helped me lose weight as much as IIFYM did.

Once I started tracking macros, IIFYM helped me drop 70 lbs of pure body fat and totally transform my physique.

It wasn’t just a new sexy body that my macro calculator helped me get, but rather it was everything that tracking macros helped me to uncover.

My real success was there the whole time, waiting behind everything that was hidden by those 70 lbs.

My energy,
My confidence,
My sleep,
My productivity,

Hell…Even my income improved when I finally
cracked the code to weight loss and macro tracking.

Since you are reading this, I am guessing you are a bit like me.
Those 70 lbs of unwanted body fat didn’t just slow me down, but it affected every single area of my life.

It was there when I woke up groggy in the morning
It was there when I struggled to fall asleep at night.
It was there at my job, where I pretended to eat healthy just so people wouldn’t judge me..

…And it most certainly was there when my ex-wife left me for a different man.

In fact, those extra 70 lbs of unwanted body fat were still there even when I put myself through countless diets that promised the world, but never actually delivered the fat loss I hoped to see.

Low carb
Low calorie
Low fat
Paleo
Keto
Atkins
South beach
The Zone Diet
Weight Watchers

And everything else you can imagine.

None of these diets worked for me
because none of them were sustainable.

Every weight loss program failed because they were all so restrictive that I couldn’t adhere to them for longer than a couple of months.

I always had the best intention but no matter how bad I wanted to lose weight or how much I talked my self in to believing I could stick it out I always ended up in the same spot I started at.

Frustrated, shameful, guilty and hungry.

It wasn’t until I found myself at my wits end that I took the right steps to reach my goals.

That is when I decided that maybe I should start from scratch, forget what I thought I knew about dieting, and find a new way to lose weight.

My problem wasn’t that I wasn’t smart.
It wasn’t that I was lazy
It wasn’t that I didn’t want it bad enough.

In fact, my problem withe weight loss was quite simple:

The reason I failed with so many fad diets was because they were too restrictive and unsustainable.

Everything I tried forced me to do things that were totally different from what I naturally do on my own.

They all demanded perfection rather than celebrating progress.
And they all required suffering as the key ingredient for weight loss to work.

And if it did work, it wouldn’t last.
Even when I’d hire personal trainers to kick my ass in to shape, these guy all demanded perfection too

And the worst part about all the diets I failed at is that they tried to convince me that they weren’t actually diets.

That I wasn’t following a diet but rather making a new lifestyle.

A lifestyle?
Are you serious?

You want canned tuna, rice cakes and egg whites to be my lifestyle?

Are you kidding me?

That is why I was unsuccessful so many times and why I dove head first in to finding a new way.
A scientific way to lose weight without suffering, starving myself or giving up the foods I love.

I buried myself in books, in studies, in pod casts, talking to doctors, to dietitians, to people that lost 10 lbs and people that lost 100 lbs.

I interviewed athletes, coaches, bodybuilders and bodybuilding coaches to crack the code and figure out exactly how to lose weight while eating the foods I love.

Once I had my data, I got to work and built the worlds best macro calculator.
We are currently on our 7th iteration and I am happy to say that IIFYM has the worlds best macro calculator there is.

There are over 160 macro calculators on the internet right now, and I had my hand in developing over 130 of them. Chances are, if you went to any weight loss website to use a TDEE calculator or macro calculator, it was one that I developed.

Over a decade later I sit here in front of my computer, writing my story after confidently helping over 150,000 overweight people lose weight while eating the foods they love and grow the confidence that comes with reaching our goals and transforming in to the person that we want to be.

I started IIFYM.com to help people lose weight while eating the foods they love, but those transformations is what I am most proud of.

See, weight loss is one thing, but confidence is a different type of animal

When we shed our unwanted body fat, we take the first step towards healing from our emotional baggage.

Kind of like how I feel when I get a haircut and wear a sharp business suit.

When I look good, I feel good.

Is it the same for you?

Take a second right now.
Just a second, to picture your favorite outfit.
The clothes that you look your best in and feel your best in.

Now imagine yourself in those clothes at your goal body weight.

How do you feel all dressed up, in the body you’ve always wanted, wearing clothes that set you on fire?

That my fried is what my goal is for every single one of the people that visits my website.

To have them wake up with that feeling every day of their lives. To live it and know it so well that their confidence overflows into every other area of their lives.
Every moment,
Every relationship,
Every opportunity,
Every decision,
Everything…

See, I don’t just want you to lose weight without the suffering. That’s the easy part.

What I want is for you to feel the same way that I felt when I reach my goal weight, married the woman of my dreams and sold my company to a business that allowed me retire at age 35.

That my fried is how I want you to feel when you get out of bed in the morning.

And the best part is that my program works 100% of the time for 100% of the people that follow it.

All you must do is put your left foot in front of your right foot and follow the weight loss plan path that I lay out for you.

Without starving yourself
Without restricting your food options
Without body shame or food guilt
And either with, or without exercise. Your call

My goal is put your weight loss program on auto pilot.

This is why diets that forced me to eat foods I hated never worked.
I always ended up feeling guilty for eating the food I enjoyed and didn’t enjoy the things I was supposed to eat and before long I’d fall off my weight loss plan for good and gain back any weight I lost, plus more.

This is the one thing that every single one of my macro tracking clients has in common.

We were all tired of failing at weight loss and sick of diets that made of feel like failures.

Now, the one thing that me and my clients have in common is that we get to eat the foods we love and lose weight while doing it.
No more suffering
No more eating crappy health food
No more taking fat burner and expensive supplements
No more confusion surrounding health and nutrition

Now, we eat the food we love, lose weight and happily tell others exactly how we reached our weight loss goals in half that time that it takes most people, without feeling like we are actually dieting.

For more info on how you lose weight without dieting, check out the weight loss programs we offer to get you started with macro tracking so you can transform your body exactly like so many others have.

To your success,

Anthony Collova
Founder, IIFYM. com

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from IIFYM Recipes and Articles – IIFYM http://bit.ly/2AHJjm3

Saturday, September 15, 2018

Easy Keto Meal Prep Ideas

The keto diet has been gaining a lot of attention recently, and for good reasons - it is a simple, satisfying, effective style of eating (that allows for a lot of eggs and cheese!)

At its core, the keto diet aims to push you into a state of ketosis, making you use ketones for energy. This happens because you’re drastically reducing your carb intake (below 10% of total calories) which also depletes your glycogen stores.

To some of you, this might sound counterproductive, but the keto diet is just a variation of the ‘if it fits your macros (IIFYM)’ style of eating. The main difference is that on the keto diet, you eat very few carbs and your fat intake is increased. This gives your body a steady stream of energy throughout the day (there are no energy highs and crashes, commonly seen in carb-rich diets) and each meal is more satisfying and more filling (both protein and fats take longer for the body to break down into usable energy).

With that said, if you want to ensure that you stay on track with your diet and goals, you need to plan. This is where keto meal prep comes to the rescue.

Today, we’ll take a look at four easy keto meal prep ideas to include in your diet.

​1. Low-Carb Egg Muffins

Here’s what you’ll need for this recipe:

  • ½ onion, sliced

  • ¾ cup red bell pepper, chopped

  • 1 tbsp olive oil

  • 8 medium eggs

  • ¼ cup milk

  • Salt & black pepper

Directions:

  1. Preheat the oven to 350 ° F (175 ° C) and oil up a muffin tin.

  2. Put the eggs in a large bowl along with the salt, pepper, and milk. Whisk well.

  3. Add the onions and bell pepper and continue to whisk until everything is well mixed.

  4. Pour the mixture evenly into the tin. It should be enough for 12 muffins.

  5. Bake for 16-20 minutes. Take out and let them cool for a bit.

  6.  Enjoy!

​2. Keto Bread

Here’s what you’ll need:

  • 1 ¼ cup almond flour

  • 5 tbsp psyllium husk powder

  • 2 tsp baking powder

  • 1 tsp salt

  • 3 egg whites

  • 2 tsp cider vinegar

  • 1 cup hot water

Directions:

  1. Preheat the oven to 350 ° F (175 ° C) and mix dry ingredients in a bowl.

  2. Add the hot water, egg whites, and vinegar to the mix while beating with a mixer for 30-40 seconds.

  3. Moisten your hands and make 1-6 pieces of dough (personal preference).

  4. Place each piece on a greased baking sheet and pop in the oven for 50-60 minutes.

  5. Enjoy as a side of a meal or with nut butter!

​3. Veggie Omelette

Ingredients:

  • 3-4 whole eggs

  • 1 tbsp olive oil or cooking spray

  • 2 oz cooked chicken, ham, or sausage, chopped

  • ¼ cup red bell pepper, chopped

  • 2 oz cheese, chopped

Directions:

  1. Oil up a pan and set on medium heat.

  2. Meanwhile, add eggs, chicken, bell pepper, and cheese in a bowl.

  3. Whisk for a minute, pour the mixture in the heated pan and cook for 2-3 minutes.

  4. Once the bottom is cooked, gently fold in half and cook for 1-2 minutes more.

  5. Let it cool a bit and enjoy!

​4. Low-Carb Meat Pie

What you’ll need:

  • ½ onion, chopped

  • 1-2 garlic cloves, finely chopped

  • 2 tbsp olive oil

  • 20 oz ground beef, pork, or lamb

  • 4 tbsp tomato paste

  • Salt & pepper

  • ½ cup water

​For the crust:

  • ¾ cup almond flour

  • 4 tbsp coconut flour

  • 1 tbsp psyllium husk powder

  • 1 tsp baking powder

  • 3 tbsp olive oil

  • 1 egg

  • 4 tbsp water

  • Pinch of salt

Directions:

  1. Preheat the oven to 350 ° F (175 ° C).

  2. Fry the onion and garlic over medium heat for a few minutes. Add ground meat, salt, and pepper.

  3. Add tomato paste and water. Lower heat and leave to simmer for 18-20 minutes.

  4. Meanwhile, mix crust ingredients in a food processor for a few minutes until thick consistency forms.

  5. Spread the dough in a deep-dish pie pan and along the sides. Bake the crust for 10-15 minutes.

  6. Take it out of the oven and place the meaty middle in the crust. Put a layer of shredded or diced cheese on top and pop in the oven for 30-40 minutes.

  7. The pie is done once the top turns golden brown.

  8.  Let it cool and enjoy!

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Saturday, September 8, 2018

What Should I Eat on the Keto Diet?

Everyone’s talking about the keto diet right now. People ask us all the time if it’s really different than IIFYM… and it’s not.

It has a different macro ratio split, but ultimately you are still tracking your macros and eating the foods you want to eat inside those ratios.

How do you calculate keto macros?

It varies from person to person (and expert to expert), but usually the macro ratio falls within the following range:

  • 60-80% of calories from fat
  • 15-30% of calories from protein
  • 5-10% of calories from net carbs (net carbs are your grams of carbs minus the grams of fiber… so you can still eat lots of veggies!)

Regardless of the ketogenic macro ratio you use, your goal should be to eat as few carbs as possible, and the carbs you do eat should be high in fiber.


Why should you consider a ketogenic diet?

Your body uses carbohydrates (sugar) as fuel. By strictly limiting your carbohydrate intake you can force your body to burn fat instead.

This new energy will come from a high fat diet, but also from your stores of body fat! Simply put, a ketogenic (or keto) diet is one which converts your body from burning sugar to burning fat.

What are ketones?

Once your body begins to burn fat as fuel it will produce ketones as a byproduct. Your body is then said to be in a ketogenic state.

Ketones promote brain function, and as an added bonus, excess ketones are not stored by your body, but excreted in your urine.

Ketogenic diet and insulin levels

A ketogenic diet also controls insulin levels and eliminates insulin swings.​

Insulin moves sugar (glucose) through your bloodstream and into your muscles and eventually to your liver to be stored as glycogen. Unfortunately, once your muscles and liver are “full” insulin promotes the storage of excess carbs as body fat.​

Controlling your insulin levels through a strict, low carbohydrate diet can keep your body in fat burning mode… though it can be really hard to maintain that low level of carbs, which can make the ketogenic diet hard to maintain.

What to Eat on a Keto Diet:

keto diet meat

Meat and Poultry

Meat and poultry form the base of any ketogenic pyramid. Choose grass fed and free range beef, pork, chicken, turkey and wild game whenever possible.

Eggs

One large egg contains less than 1 gram of carbohydrate and 6 grams of protein, the ideal food for any ketogenic diet.​

Eat the entire egg, many of an egg's nutrients are found in the yolk.

Seafood

Fish and shellfish are also ketogenic foods. Salmon, catfish, sardines, mackerel and similar fatty fish are very high in healthy omega-3 fatty acids. Shrimp and crab contain little to no carbs, while clams and mussels are relatively high in carbs.

Cheese

Cheese is nutritious, delicious, low in carbs and high in fat… perfect for a ketogenic diet.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are natural, high-protein foods that do contain carbs, but can be included in your ketogenic diet. Both decrease appetite and promote the feeling of fullness and can be easily flavored with cinnamon and nuts.

Nuts and Seeds

Nuts and seeds are healthy, high-fat, high-fiber and low-carb foods.

Low-Carb Vegetables

Non-starchy, fibrous vegetables are low in calories and carbs while being high in fiber. Choose fresh or frozen asparagus, bean sprouts, Brussels sprouts, broccoli, cauliflower, celery, greens (collard, kale, mustard, turnip), peppers, radishes and salad greens (endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress).

avocado

Avocados

Avocados contain only 2 grams of net carbs per serving (half of a medium avocado) and are high in fiber and healthy omega-3 fatty acids.

Berries

Most fruits are much too high in carbs to include in your ketogenic diet, but berries are the exception.

Raspberries and blackberries contain more fiber than carbs and are loaded with antioxidants. Choose blackberries, blueberries, raspberries and strawberries.

If you're interested in the ketogenic diet, it can be a great way to kick off your fat loss journey.

The stricter rules of the keto diet can help people break some of their food habits (especially if high carb treats like cookies or cake are your vices) before moving to a more balanced If It Fits Your Macros ratio that includes carbs and is more sustainable.


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Saturday, September 1, 2018

Top 9 Foods For Healthy Weight Loss During Menopause

During menopause, as a your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease.

Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutrient dense foods.

While this may seem like the hardest part, that’s actually where a macros-based diet shines. Committing to an IIFYM diet can help you succeed at losing weight during menopause, because counting your macros and planning your “treats” like pre-packaged junk foods, fried foods, alcohol and sugar, can help you eat them in moderation without feeling like you’re missing out.

And there are additional health benefits to focusing on lean proteins, fruits and vegetables as you get older… these foods can help reduce your risk of heart disease and improve cognitive brain function as you age.

Here are nine foods you should eat to improve your health and lose weight during menopause:

1. Dairy

​Your diet is probably low in calcium, even before menopause. Eat or drink two to four servings of dairy products or other calcium-rich foods a day. Calcium is found in foods like dairy products, fortified almond milk, fish with bones (sardines and canned salmon), broccoli, and legumes. Choose low-fat or skim dairy to receive the beneficial calcium without the calories.

2. Broccoli

​Broccoli is an often-overlooked source of usable calcium to boost your bone health. Pro tip: If you are concerned that broccoli will make you bloat, increase your Vitamin D intake to reduce the bloating.

3. Whole Grains

​Hormone fluctuation affects brain chemistry and the production of serotonin causing mild depression and cravings. Low serotonin levels lead to mood swings, but a carbohydrate-rich healthy snack like half of a toasted 100% whole grain bagel could be all it takes to boost serotonin levels and mood.

​4. Lean Proteins

​Iron-rich foods like grass fed red meat (or leafy green vegetables) are important as menopausal women are at risk for anemia and should be concerned about getting enough iron-rich foods. The B Vitamins provided by proteins also provide energy and regulate mood swings, while helping to stabilize blood sugar. Choose foods that are both high in B vitamins and lean protein.

5. Kale

​Iron-rich foods including kale and similar leafy green vegetables are also rich sources of iron and ideal for menopausal women who are at risk for anemia and are concerned about getting enough iron-rich foods without adding unnecessary calories.

6. Salmon

​Salmon and similar oily fish provide omega-3 fatty acids that help battle the mood swings many women experience during menopause. Salmon, mackerel, sardines, and cod also help provide energy and healthy fats while lowering LDL (bad cholesterol) and thereby lowering the risk of heart disease. Omega-3 has also been shown to reduce the frequency of hot flashes in menopausal women.

cognitive memory

7. Blueberries

​Blueberries and berries in general can protect your brain by improving memory and possibly lowering the risk of Alzheimer's and dementia. Berries are a rich source of antioxidants including lutein and zeaxanthin, which have been shown to protect vision, brain function and memory. Berries also provide natural sweetness as an alternative to high calorie foods with added sugars.

8. Almonds

​Almonds (in moderation) are a healthy snack that provides protein, fats and trace minerals like manganese and copper. They are a great source of healthy omega-3 fats which help to counter the drying effects of diminishing estrogen levels. Almonds are high in magnesium, Vitamin E and riboflavin which support vascular health.

​9. Flaxseed

​Flaxseeds are packed with fiber, great for preventing heart disease and constipation. Flaxseeds also contain estrogen mimicking compounds that can help temper hormonal changes.

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Wednesday, August 22, 2018

Top 10 Foods For Healthy Weight Loss With PCOS

Though it doesn’t get talked about as much as it should, Polycystic Ovary Syndrome (PCOS) is a relatively common hormonal disorder in women of childbearing years that, if left untreated, can lead to problems with fertility.

Women who suffer from PCOS have increased levels of androgens, or male hormones, but are also "insulin-resistant," meaning their cells no longer respond to insulin acting as the “key” to allowing glucose into the cell to be used as fuel.
This glucose remains in the bloodstream, increasing the risk of diabetes, and is eventually converted to stored fat, resulting in obesity.

Losing as little as 10% of your body weight can greatly relieve symptoms of PCOS while also improving insulin sensitivity, allowing for additional weight loss. In general, a high fiber, anti inflammatory IIFYM diet rich in fruits and vegetables and complex carbohydrates will promote healthy weight loss.

​Here are ten foods that can help you lose weight with PCOS:

1. Broccoli, Cauliflower, and Brussels Sprouts

Cruciferous vegetables including broccoli, brussels sprouts, and cauliflower act as estrogen detoxifiers and will help reduce the glycemic load of any meal you pair them with. They balance the sugar load of the meal, allowing available insulin to do its job and convert sugar to energy, not fat.

​2. Leafy Green Vegetables

​Green vegetables like kale, spinach, lettuce and chard are excellent low-calorie, high fiber, low glycemic index foods packed with essential vitamins and minerals. They improve digestion and nutrient absorption, but most importantly improve glucose regulation and endocrine function.

3. Beans and Lentils

​Beans provide fiber, plant-based protein and iron in as little as one cup. Choose black beans, pinto beans or chickpeas and use them in soups, wraps, or to top your salads.

​4. Sweet Potatoes

White potatoes, especially fried potatoes, are carbohydrate dense and should be avoided on an PCOS diet. Choose sweet potatoes instead as they are higher in fiber, lower in sugar, and have a lower glycemic index.

5. Blueberries and Strawberries

​Blueberries, raspberries, blackberries, strawberries and cranberries are rich sources of immune boosting, cancer-preventing, heart-protecting antioxidants, including polyphenols, flavonoids, and other phytonutrients that fight inflammation.

​6. Tomatoes

​Tomatoes (and brightly colored bell peppers) are low calorie and also loaded with antioxidant phytonutrients plus a rich assortment of vitamins and minerals. Tomatoes contain carotenoid or lycopene, shown to combat PCOS. Tomatoes provide more lycopene when processed or cooked, as lycopene is released from the tomato’s cell walls.

7. ​Almonds and Walnuts

Nuts provide protein, fiber, antioxidants, vitamins, and minerals and are a satisfying snack any time of the day. Nuts also supply plant sterols and heart-healthy monounsaturated fats to help lower cholesterol. A study published in the European Journal of Clinical Nutrition, shows that nuts improve insulin, androgens, and cholesterol levels in women with PCOS. When eaten with sweet fruits or other high glycemic foods, nuts and seeds may help lower their glycemic index and improve glucose-insulin response.

​8. Eggs

Eggs are an excellent low-calorie protein to include with meals and snacks and provide a variety of nutrients that improve PCOS. The majority of the protein is in egg whites, but don’t discard the yolk as it provides omega 3 fatty acids, iron, folate, thiamin, and essential vitamins. Eggs are also rich in choline, an essential nutrient for pregnancy.

​9. Fatty Fish

Omega-3 fatty acids found in fish can help to improve cholesterol and insulin levels in PCOS. Choose fish wisely, though… while high in heart and brain-boosting omega 3 fatty acids, many fatty fish also contain unacceptable levels of mercury. Your best options include sardines and anchovies, herring, mackerel, Pacific salmon and freshwater trout.

​10. Olive Oil

Olive oil contains many antioxidants that can lower symptoms of PCOS, especially heart-damaging LDL “bad” cholesterol, without adversely affecting your HDL “good” cholesterol. There is some research that suggests these cholesterol-lowering effects are greater if you choose extra-virgin olive oil. Extra virgin oil is more natural, less processed and contains more heart-healthy antioxidants.

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Wednesday, August 15, 2018

5 Best and 5 Worst Foods For Weight Loss If You Have Hashimoto’s

Food plays a vital role in the health of our thyroid, even more so if you have an autoimmune disease like Hashimoto’s.

Here are five foods you should include and five foods you should avoid to maintain a healthy weight and support thyroid function if you have Hashimoto’s or another autoimmune disease.

​5 Best Foods If you Have Hashimoto's Disease:

​1. Seaweed

​Seaweed contains more iodine than any other food, and iodine is essential for thyroid function. Seaweed is also a great source of antioxidants, vitamins and minerals while low in calories. The most widely used seaweed varieties include kombu kelp, wakame and nori, and are used in soups and sushi.

If you are already getting a lot of iodine from elsewhere, though, be sure you aren’t eating too much seaweed. It can be confusing, but too much iodine can be just as detrimental to thyroid health as too little iodine.

​2. Iodized Salt

While not technically a “food”, iodized salt can support healthy thyroid function and flavor your food with zero calories… as long as you are not sodium sensitive or on a sodium restricted diet due to high blood pressure. One half teaspoon of iodized salt each day provides enough iodine to prevent deficiency.

​3. Eggs

Eggs are a low calorie (about 100 calories each) protein source that contain healthy fats as well as both iodine and selenium. Iodine supports thyroid hormone production while selenium helps your body activate those hormones so that your body can use them. The majority of these vital nutrients are found in the yolk, as egg whites alone contain no iodine… so make sure you’re eating the whole egg!

​4. Prunes

​Dried plums (prunes) are an excellent vegan source of iodine. Best known for helping relieve constipation, prunes have a high fiber content and sorbitol plus Vitamin K, Vitamin A, potassium and iron. Great taste, low in calories and a great source of iodine and fiber, prunes should be a part of your Hashimoto’s diet.

​5. Lentils and Beans

Beans are a relatively low-calorie source of fiber, magnesium, zinc and folate, making them a heart-healthy choice that supports thyroid function. Like selenium, zinc also helps the body activate thyroid hormones.

​5 Worst Foods If You Have Hashimoto's Disease:

​1. Cruciferous Vegetables

Mustard, cabbage, broccoli and cauliflower contain glucosinolates, sulfur-containing compounds also known as goitrogens that block the production of thyroid hormones. Goitrogens block iodine, which is essential to thyroid health.

The health benefits of these veggies outside of their iodine blocking properties is high, though, so if you choose to eat these cruciferous vegetables anyway, cook them first as these vegetables are not as problematic cooked as they are raw. Cooking or fermenting the veggies deactivates the glucosinolates.

​2. Soy

​Soy is also a goitrogen. Soy may not affect the thyroid in people with normal thyroid function and adequate iodine levels, however, soy can interfere with the absorption of thyroid hormone replacement medication, especially in Hashimoto’s patients. Soy contains harmful levels of goitrogens raw or cooked.

​3. Vegetable Oils

Canola, corn, soybean, cottonseed, sunflower, safflower, and peanut oils are highly processed and chemically refined. They contain polyunsaturated fats that impair and slow thyroid function. The only way to avoid inflammation and thyroid suppression from vegetable oils is to avoid them completely. Learn to read labels as most processed foods like salad dressings, mayonnaise and margarine contain these vegetable oils.

​4. Gluten

Processed wheat and white flour, cornmeal, pasta, even white rice contain gluten which feeds inflammation. Hashimoto’s increases your sensitivity to gluten.

Studies show that removing gluten from your diet can reduce inflammation allowing an increase in the absorption of many nutrients. If you suffer from leaky gut syndrome, eliminate gluten, then repair the damaged intestinal wall with hydrolyzed collagen peptides.

​5. Sugar

To maintain a healthy thyroid, your blood sugar must be stable… which is often difficult in our sugar-filled world. Consuming sugar requires insulin to lower spikes in blood glucose that these sugars cause. Eventually this leads to insulin resistance, a condition when insulin becomes less effective and more insulin is required as the blood sugar becomes higher and higher.

Hyperglycemia and insulin resistance are precursors to diabetes which comes back to hormones. When your blood sugar is swinging from higher highs and lower lows, so are your hormones, creating a vicious cycle. Your body becomes stressed causing your adrenals to secrete the stress hormone cortisol which blocks thyroid function.

If you have Hashimoto’s Disease, eating too much sugar not only throws your blood sugar out of balance, but can also increase inflammation and provoke an autoimmune response in your thyroid. Minimizing or eliminating sugar, refined carbs and processed foods from your diet will help keep your thyroid function healthy.

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