HONEY MELON

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BEAN MEDLEY

How to lose weight if over 200 pounds.

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What NOT to Eat (Foods That Make You Sick And Fat)

• You should avoid the following foods as if your life depended on it (it does).
  
  • Sugar: Added sugar is addictive, highly fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6).
  • Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst (7, 8, 9, 10, 11). Healthier grains like rice and oats are fine if you don’t need to lose weight.
  • Seed- And Vegetable Oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess (12, 13, 14).
  • Trans Fats: Chemically modified fats that are extremely bad for health. Found in some processed foods (15, 16, 17).
  • Artificial Sweeteners: Despite being calorie free, observational studies show a massive correlation with obesity and related diseases (18, 19, 20). If you must use sweeteners, choose Stevia.
  • “Diet” and “Low-Fat” Products: Most of these “health foods” aren’t healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar.
  • Highly Processed Foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.
  You MUST read ingredient lists. You’ll be surprised at the amount of “health foods” that can contain sugar, wheat and other nasty ingredients.

What Does “Low-Carb, Real-Food” Mean?

Let me start by explaining a bit of terminology.

• A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.
• “Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions.

This type of diet is proven to work better than the low-fat diet currently recommended by health authorities all around the world.

DRINKING ALCOHOL RESPONSIBLY

Drinking alcohol responsibly is important to ensure good health. Read on for tips and guidelines to help you make wise choices when it comes to drinking alchohol.

The Centre for Addiction and Mental Health offers helpful, low-risk drinking guidelines*:

• Space drinks an hour apart.
• Drink no more than two standard drinks per drinking occasion.
• Have no more than 15 drinks a week if you are a man.
• Have no more than 10 drinks a week if you are a woman.

* Note, these guidelines do not apply to those who should avoid alcohol, including women who are pregnant and people who live with a medical condition such as liver disease.
 

What is considered one drink?

Each of these drinks contains the same amount of alcohol.

• Regular beer, 5% alcohol: 341 mL (12 oz)
• Wine, 12% alcohol: 145 mL (5 oz)
• Fortified wine such as sherry, port or vermouth, 16-18% alcohol: 85 mL (3 oz)
• Spirits or liquor such as rum or vodka, 40% alcohol: 45 mL (1.5 oz)

Who should avoid alcohol?

Alcohol can interfere with medical treatments, medications and can be passed through breast milk. For some people, it can also increase your risks for certain health problems such as cancer. If you drink alcohol regularly, you should discuss this with your doctor.

Avoid alcohol if you:

• Have liver disease. Alcohol will further damage the liver.
• Want to become or are pregnant. Alcohol can harm a babies developing brain, increase the risk of miscarriage, premature birth and reduced birth weight. There is no safe amount of alcohol during pregnancy.
• Are trying to quit smoking.  Alcohol may make it harder for you to resist cravings.
• Need to be alert.  For example, before driving, playing sports or operating machiner.

How can alcohol affect my health?

It all depends on how much and how often you drink. Overtime, too much alcohol can result in:

• Vitamin deficiencies
• Sexual impotence
• Heart problems
• Cancer
• Menstrual problems
• Liver disease
• Difficulty keeping a healthy body weight

What about the heart health benefits?

Despite the news that limited amounts of alcohol may be heart healthy, if you don’t drink, don’t start to drink for health reasons. Keep your heart healthy by:

• Eating right
• Being active
• Staying smoke free

If you choose to drink, some research has shown that for people over 45 years of age, one drink every other day may be good for your heart.

How many calories are in a drink?

Alcohol can add extra calories that may lead to weight gain. You might be surprised how many calories are in one drink.

Drink	Approximate Calories
Light beer (4% alcohol), 1 bottle or 12 oz	99
Regular beer (5% alcohol), 1 bottle or 12 oz	140
Non-alcoholic beer (0.5% alcohol), 1 can or 350 mL	210
Daiquiri, 7 oz	260
Pina Colada, 4.5 oz	245
Vodka, 1.5 oz	100
Wine (11.5% alcohol), 5 oz	100

Cutting back on alcohol

Whether it’s to help manage your blood pressure or stay at a healthy body weight, here are some ways to limit your alcohol intake:

• Don’t drink every day.
• Space your drinks at least one hour apart.
• Drink water with lemon or lime to satisfy thirst.
• Try mixing half sugar-free ginger ale and half beer.
• Have a ‘virgin’ Caesar.
• Choose a non-alcoholic beer.
• If ordering wine when eating out, order it by the glass not by the bottle.
• Mix soda water and 100% juice and drink it in a wine glass.

Limit caffeine

Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should have no more than 300mg caffeine per day.