There are so many diet plans out there, it is obvious why people are lost when it comes to dieting. Everyone is looking for that magic diet that will melt off the pounds in record time. These diet plans usually lead to frustration and failure and it doesn’t have to be that way.

So what makes up an effective diet? An effective diet should accomplish these three things:

1. Boost metabolism- increase fat burning even while you are inactive

2. Create a slight caloric deficit- you take in slightly less calories than you burn

3. Keep insulin levels low- insulin is the hormone that controls blood sugar levels

Boosting Metabolism

To put it simply, your metabolism is the amount of calories your body burns to operate on a dialy basis. Boosting your metabolic rate can have a dramatic effect on your daily calorie expenditure. So how do we boost our metabolism?

1. Break up your meals into 5 or 6 smaller meals throughout the day

2. Eat lean, protein rich meats with every meal

Breaking up your meals into 5 or 6 smaller meals ensures that your body has the fuel it needs to function optimally. Each meal should include a good lean protein source and green vegetables such as broccoli or spinach. Protein requires more calories to digest than fat or carbohydrates. You can include a piece of fruit with your early meals but you should avoid it in your later meals.

Create a Caloric Deficit

Creating a caloric deficit basically means eating less calories than you burn. There are formulas out there that you can use to estimate your daily calorie expenditure but I think for most people just wanting to lose weight they aren’t necessary. If you stick to the foods that I recommend you should steadily burn fat and trim inches off your waist.

Keeping Insulin Levels Low

There are many health advantages to keeping your insulin levels low. Chronically elevated insulin levels can lead to diabetes and excess fat storage. Vegetables will do little to raise insulin concentration in the blood. You should get most of your carbs from green vegetables and fruits. One or two spikes in insulin levels throughout the day is fine but you want to avoid high insulin levels for an extended period. You accomplish that by avoiding foods that are very starchy.

So What Foods Should You Buy

Your food choices at the grocery store are very important. You want to avoid purchasing unhealthy foods. Don’t even go down the potato chip aisle at the store. Remember, if it’s not in your house, you won’t be tempted to eat it. Here is a list of what you should be buying at the store:

* Plenty of lean meats (chicken, sirloin, lean ground beef, lean ground turkey, lean turkey breast)

* Fish (salmon, tilapia, etc.)

* Fresh or frozen green veggies (broccoli, spinach, asparagus, celery, etc.) do not buy the cans

* fresh fruit (grapes, bananas, blueberries)

* regular oatmeal

* extra virgin olive oil

* coconut oil (for cooking)

This list offers lots of choices to create variety. Variety is essential if you want to stick to the diet.

Putting it All Together

So what would a typical day on this diet look like? It should look something like this:

Meal 1

5 oz. chicken breast

1 cup of oatmeal mixed with blueberries

Meal 2

5-6 oz. of lean ground beef or turkey

1 cup steamed veggies

1 banana

Meal 3

5 oz. chicken breast

1 cup steamed veggies

Meal 4

5-6 oz. salmon or tilapia

1 cup steamed veggies

Meal 5

5 oz. chicken breast

1 cup steamed veggies

This is just an example. You can eat whatever meats you like as long as they are lean. I would avoid eating a lot of fish. You should only include fish in three or four meals a week. Just remember that you want to avoid a lot of carbs later in the day.

Helpful Tips

1. Drink mostly water- its ok to have a zero calorie beverage every once in awhile such as diet coke but I would limit them to no more than one a day

2. Take a good multivitamin- this will ensure that you are getting all your vitamins and minerals

3. Take 10 grams of fish oil daily- there are numerous benefits to taking fish oil, its benefits are well published all over the web

4. Pre-cook your meals- this saves a lot of time, I usually cook everything on Sunday and pack them into ready-to-go meals in the refrigerator for later use

5. Experiment with different seasonings- use different seasonings while cooking to create more variety

6. Exercise- any daily exercise can go a long way in increasing your metabolism and burning extra calories

Get Out There and Get it Done

This truly is the only diet plan you will ever need. You shouldn’t even consider this a diet. This is a way of life. These are solid eating habits that will give you the body you want and help you keep in shape.

Are low carb diets safe?

If you want to lose weight, you may be wondering are low carb diets safe? When you are trying to find a diet that really works, you certainly have your work cut out for you. There are so many plans, pills, and programs that one can become easily confused. I am going to help you clear up the popular question, about whether or not low carb diets are safe.

Let’s look at what a low carb diet entails. You eat a large amount of protein and fat and restrict or avoid carbohydrates. When someone asks me are low carb diets safe, the first thing I remind them of is the fact that a low carb diet requires you to deprive yourself of even the healthy carbohydrates, such as fruits and vegetables. This diet focuses so much on quick weight loss, yet it restricts you from eating the vitamins and minerals you need to stay healthy and sustain your weight loss. So even if you lose a few quick pounds, you gain it right back with interest. Let’s face it, or bodies need carbs to function properly. Another reason I answer no to the question are low carb diets safe, is that consuming too much protein is bad for you. Among other things, it cause stress on your kidneys as they are trying to rid your body of waste and toxins. When these bad things accumulate, it leads to kidney stones and gallbladder problems. And since low carb diets also restrict your fiber intake, you are also increasing your risk for colon cancer and other bowel disorders.

If someone asks you are low carb diets safe, you can also remind them that these diets reduce healthy glycogen stores in muscles and liver, which can lead to dehydration and muscle loss. The depletion of glycogen can cause you to get tired easily because it reduces your metabolism, burning fewer calories. While I agree that some carbohydrate rich foods such as pasta, refined white bread and rice do not help you lose weight, good carbs like whole grains, fruits, vegetables, legumes and brown rice are essential for health and can actually assist with weight loss.

So quit asking yourself if low carb diets are safe. They’re not. Instead, find a diet which incorporates a combination of healthy carbs, proteins, and essential fats. After all, it is a lot easier to stick with a weight loss plan that doesn’t deprive you of your favorite foods!