How to develop a perfect diet plan !!

Find the perfect diet plan for you...

A study has found that matching your diet with your personality is the biggest indicator of how successful the programme will be

A diet only works if you stick with it. And an Australian study has found that matching the plan to your personality is the single biggest indicator of the success rate of the programme. Narrowing down your choice from the most effective popular plans to suit you and your habits will offer better and longer-lasting results. Here, Caroline Jones, author helps you choose the right one for you. Take the following quiz...

1. A typical dinner during the week for me is...
A. An indulgent meal.
B. A home-cooked one with a good portion of meat— steak or chicken
C. A quick bowl of cereal.
D. A calorie-counted ready meal.
E. A takeaway or microwave meal.

2. During the weekend I tend to...
A. Enjoy big, spontaneous meals with friends and family.
B. Spend a lot of time being active outdoors, but always make time to cook proper meals.
C. Have a long leisurely brunch and pick the rest of the day.
D. Plan out my meals so I know what I'm eating and when.
E. Eat lots of treats and indulgent meals to cheer myself up.

3. I'm most likely to snack when...
A. Someone offers something delicious.
B. I'm out and about.
C. I've not eaten enough for breakfast.
D. I'm tired.
E. I'm craving something—chocolate.

4. I cook a meal from scratch...
A. Often. I love cooking.
B. Sometimes. But I really only enjoy cooking if I have quality ingredients on hand and plenty of time.
C. Only at weekends.
D. Most nights.
E. Almost never. I'd rather order.

5. I eat the majority of my food...
A. At lunch and dinner. I try to have a light breakfast so I can indulge later if I'm out with friends.
B. At dinner. That's when I finally have time to sit down for a substantial meal.
C. Over the first half of the day.
D. Spaced pretty evenly throughout the day.
E. Whenever I'm really hungry. I often have cravings for sweets and carbs.

6. My biggest challenge when trying to lose weight is...
A. I spend so much time socialising with friends and family it's hard to monitor how much I'm eating.
B. I get very hungry and end up overeating by serving myself large portions.
C. I don't have the time or energy to prepare complicated 'diet' meals for myself come the evening.
D. I lose motivation when I see everyone else eating whatever they want and slip off the diet wagon.
E. I give in to food cravings, which are usually dictated by my mood.

If you answered:
Mostly A's — Social butterfly
- You're a food lover, who struggles with willpower. You have a busy social life and don't want your diet to stop you enjoying meals out. You find it tough to stick to rigid eating plans for long.
- Best diet for you? 5:2 diet
- Celebrity fan: Jennifer Aniston
- What is it? On this hugely popular diet, you restrict calorie intake to 500 for two non-consecutive days a week and eat normally the other five days. Recent research suggests this kind of fasting can help you lose weight.
- How does it work? The rationale behind the 5:2 diet centres on the effects of fasting on levels of a hormone called IGF-1 (Insulin-Like Growth Factor 1). Although the hormone is essential in early life when rapid new cell growth is important, high levels in adulthood increase your risk of cell divisions such as those found in cancer. Restricting the calories you consume, so the theory goes, lowers blood levels of IGF-1, protecting you against some major diseases, while also allowing you to burn fat at a higher rate and regulate blood sugar levels.

Mostly B's — The nature lover
- You love meat, exercise regularly and you care where your food comes from. You perform all tasks with gusto and would always prefer to walk than drive.
- Best diet for you? The Paleo Diet
- Celebrity fan: Miley Cyrus
- What is it? This plan means following the kind of 'hunter-gatherer' diet our ancestors would have enjoyed: plenty of fish, free-range meat, eggs, vegetables, fruit, seeds, nuts and herbs, but no processed grains, dairy or sugar.
- How does it work? Proponents of the Paleo diet says it switches your body from a mainly carb-burning machine to a fat burning machine. They argue this is beneficial to weight loss because your body's preferred source of energy is fats — not the high amount of carbs in the modern diet — as it's a much slower burning fuel and more efficient.

Mostly C's — The lark
- You're a morning person who enjoys nothing more than tucking into a big breakfast. You prefer quiet evenings relaxing at home, rather than going out for indulgent meals.
- Best diet for you? The Reverse Diet
- Celebrity fan: Denise Van Outen
- What is it? 'Breakfast like a king, lunch like a prince, dine like a pauper.' On this simple plan you reverse your meals so you eat your largest portion in the morning, have a smaller lunch and eat just a quick, light meal at night. Advocates say it works because calories consumed in the morning are less likely to be stored as fat than those eaten in the evening.
- How does it work? Many studies have shown that breakfast eaters are slimmer than those who skip it, plus a study by a hospital in Cambridge, found that people who ate the biggest breakfast put on the least weight — even though they consumed the most food overall in an average day.

Mostly D's — The planner
- You like rules and enjoy having a plan or system to follow by the letter. You're also sociable and find dieting with others and weekly weigh-ins very motivating.
- Best diet for you? WeightWatchers
- Celebrity fan: Patsy Kensit
- What is it? Although it was revamped in 2010, when 'points' became 'ProPoints', this 60-year-old plan still works in the same way: You eat whatever you want - provided you stick to your daily ProPoints limit, a bespoke number based on your gender, weight, height and age.
- How does it work? The theory is, there's more to dieting than counting calories — if you make healthy choices that also fill you up, you'll eat less and feel better. Choices that satisfy hunger for the longest 'cost' the least points, while unhealthy choices such as burgers always have the highest point values. By sticking to your individual points limit you'll lose weight. Weight Watchers also hold local weekly classes so you can enjoy the support of a group of like-minded dieters, with weekly weigh-ins to help boost motivation.

Mostly E's — The comfort eater
-You eat more when you're down and have a bad track record when it comes to dieting. You've something of an addictive personality and have developed emotional eating habits that you feel unable to tackle — whether it be turning to chocolate for comfort or indulging in takeaways after a stressful day at work.
- Best diet for you? The Hypno diet
- Celebrity fan: Lily Allen
- What is it? Not a food plan as such, hypno-dieting is a way of encouraging your mind to make healthier food choices. Working with a hypnotherapist — in person or via a CD — you try to pinpoint the emotional triggers that make you turn to food. Then, through the power of suggestion, bad food behaviours are replaced with healthier ones.
- How does it work? The 'hypno' part claims to work because in a state of hypnosis you're focused and calm, so your subconscious is more receptive to ideas. The therapy portion is based on the principal of 'behavioural change through positive reinforcement.' Rather than telling yourself what you're 'not' allowed to eat, you teach your subconscious that what you really want is healthy food and exercise. It's vital to check if therapist belongs to an official body.

CREDIT: http://timesofindia.indiatimes.com/
(Daily Mirror)

10 Golden Rules of SkinCare

RULE 1

SPECIFIC CARE FOR EACH SKIN TYPE

In order to take care of and respect your skin, first and foremost make sure to choose products specially designed for your skin type. Dry skin does not have the same needs as oily skin.

RULE 2

PAY SPECIAL ATTENTION TO FRAGILE AREAS

Some parts of your face (eye contour, lips, etc.) have particularly fine, fragile skin. They need specific care, especially the eye contour and the lips. These areas of your face are more sensitive and deserve special attention.

RULE 3

GENTLE CLEANSING

Taking care of sensitive skin begins with make-up removal.  In order not to stress your skin and to respect its natural balance, make sure to use a pH-neutral make-up remover, specially formulated to cleanse your epidermis gently.

RULE 4

EYES: A RISK AREA

The eye contour skin is ten times finer than the skin on the rest of the face. Choose a specific routine for make-up removal in this area.

RULE 5

EXFOLIATION IS INDISPENSABLE

Use a suitable exfoliation treatment once or twice a week. It must be effective yet gentle and respectful. Choose a pH-neutral exfoliation product, which is perfect for smoothing and purifying the skin while respecting its natural balance.

RULE 6

MOISTURIZING IS ESSENTIAL

The dermis is made up of 70% water and the epidermis, 15%. In order to keep the skin well moisturized, it is important to choose daily moisturizing skin care products that balance the level of water within the skin. You may also use a moisturizing mask regularly, removing the excess with a spring water spray.

RULE 7

PREFERABLY HYPOALLERGENIC MAKE-UP

To avoid the risk of allergies linked to the use of products that are not suited to your skin, choose hypoallergenic make-up specially formulated to meet the needs of all skin and eye types, even sensitive skin.

RULE 8

SUN PROTECTION

Whatever the season, choose daily skincare products that include solar filters. They reduce the harmful effects of the sun, which accelerates skin ageing.

RULE 9

WATCH OUT FOR EXTERNAL STRESS

Pollution, smoke, stress… All these have harmful effects on the skin. Use skincare products to protect your skin against these daily stresses before leaving the house and cleanse your skin thoroughly when you come home in the evening.

RULE 10

DON'T NEGLECT THE LIPS

As soon as you feel the need, use a restorative cream for the lips.  Do not hesitate to reapply to this particularly fragile area as often as necessary.

Healthy Food...

Healthy and nutritious food is very important for maintaining a good health. Healthy food involves, regular and timely food, juices, nuts, snacks and much more. A balanced diet, good food habits are essential for a healthy life.
In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature's creation like fruits, vegetables, nuts,etc.

You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.

Custard Apple - Health Benefits: Custard Apple promotes digestion and cures diarrhoea

Apples are rich in vitamins and helps to reduce risks of colon cancer, prostrate cancer and lung cancer.

Radishes and their greens provide an excellent source of vitamin C and a powerful antioxidant. It has anti-inflammatory properties too.  Radish leaves are a good source of calcium.  Radishes contain cancer-protective properties. 

Chives are known for their beneficial effect on the digestive system and blood pressure. Chives are said to reduce the risk of several types of cancers.

Coconut is known for its antifungal, anti bacterial properties: Coconut oil forms the base of many Ayurvedic medicinal preparations.

Cherries reduce pain and inflammation: Cherries are good source of many vitamins, minerals and are tasty to eat.

Plums lowers age-related macular degeneration: Plums are sweet, juicy and are a good source of Vitamin c, Vitamin A, Vitamin B2 and Potassium.

Spinach when cooked is an excellent source of Iron and Calcium: It is recommended for pregnant women in the first 3 months for its folic acid contents..

Beetroots rich in potassium and fiber: Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.

Cauliflower is good for the heart and reduces the risk of cancer: Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in folate and is good for pregnant woman.

Mangoes are rich in Iron and Vitamins: Mangoes supply ample potassium, making them ideal for hypertensive patients or anyone looking to replenish energy after physical activity

Tomatoes reduce the risk of heart attack: Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.

Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin 'C' and is effective in reducing body heat.

Cabbage helps cure ulcers and prevents colon cancer: Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.

Bitter Gourd - Health Benefits: Bitter Gourd is a tropical vegetable. It is a well known cure for diabetes.

Avocado - for fitness and health : Avocado is rich in pottasium content. The fruit is also a good source of vitamins.

Papaya - A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.

Oats - Fibre food that cures constipation : Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage.

Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also.

Nutritional benefits of Banana : Banana helps in the treatment of Depression, Anemia, Blood Pressure, Brain power, Constipation, etc.

Almond: A highly Nutritious fruit : Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness

Egg: A nutritious food : Egg is a healthy and nutritious food. Lecithin in eggs prevents the absorption of cholesterol of egg and other sources too
Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body's use of calcium.
Healthy food for Stress Free Life: Nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress

Mushrooms - A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.

Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom

Health Benefits of Zucchini : Zucchini when consumed regularly helps maintain blood pressure at normal levels.

How To Gain Weight !!

Gain Proper weight in few simple steps !!

For most people, losing weight is a top priority, but if you are naturally thin, you might be constantly struggling with how to gain weight. Whatever your reason that you decide you need to put some weight on, be it for health or body image reasons, here is a step-by-step process on how to gain some weight in a healthy manner. 

Step 1: Determine Your Calorie Level

You should first look at how many calories your body requires on a daily level to maintain your existing weight. This is easily done by calculating your resting metabolic rate (RMR). You can either use an online calculator or follow this equation to calculate your resting metabolic rate:
RMR = 9.99w + 6.25s – 4.92a + 166g – 161

W=weight in kilograms; divide your weight in pounds by 2.2 to calculate your weight in kilograms
S= height in centimeters; multiply your height in inches by 2.54 to calculate your height in centimeters
A= age in years
G= gender; use 1 for males and 0 for females
Once you calculate your RMR, you need to calculate your daily consumption. To do this, you multiply your RMR by 1.15. This is the amount of calories that you must have on a daily basis to maintain your current weight.

Step 2: Determine How Many Calories to Consume
Next, you need to determine how many calories you need to intake in order to begin putting on weight. Generally. to see the best results and gain weight in a healthy way, you are going to want to add about 500 calories daily to your diet. If you will be working out or practicing any heavy physical activity for more than 30 minutes a day, you are going to want to add even more calories. You should determine how many calories your activity burns and add those calories on to your daily intake, as well to ensure that you continue to gain weight instead of lose it.




Step 3: Change Your Diet to Reflect a Higher Calorie Count
Be sure to eat 3 solid meals daily, along with 2 to 3 large snacks daily. Drink milk, juice and shakes with your meals or in between to add extra calories. Include nutritious and high calorie foods in your diet like whole grain breads topped with peanut butter, jelly, low fat cream cheese or hummus. Eat plenty of hearty and starchy vegetables and dense fruits. Use generous servings of healthy oils like olive oil, canola oil, palm oil and butter.

Step 4: Avoid Empty Calories and Unhealthy Foods
Just because something is high in calories, does not mean you should eat it when trying to gain weight. Trans fats that are found in processed foods should be avoided so as not to increase your heart disease risk. This includes more processed and packaged foods like cakes, cookies, meats, margarine, shortening and snack foods.







Step 5: Lift Weights
Lifting weights will help you convert the extra calories that you are eating into muscle instead of fat. It will also stimulate your appetite and increase your metabolism, meaning that you will need to eat even more to maintain your weight.




Follow these steps to put on pounds in a healthy way and reach your ideal weight.

Top 10 Superfoods To Prevent Hair Loss

Top 10 Superfoods To Prevent Hair Loss

Hair loss is the common prevailing problem for which the first thing which has to be taken into consideration apart from which people also tend to use any product which is advise even if it does not give the desired results. The main focus however is to see what is being eaten which is said to definitely work in fighting against hair loss problems and enhancing hair growth.

With an idea to help you we have listed some of the super foods which are sure to enhance hair growth and prevent hair loss issues.

Here Are Top 10 Superfoods to Prevent Hair Loss:

1. Spinach:

   Leafy vegetables are known to be good sources of providing the body with Vitamins like C, B and E along with Omega-3 fatty acids, Calcium and Iron, antioxidants and nutrients which are known to help in growing hair.



2. Eggs:

   Proteins are the one which initiate the process of hair growth successfully and eggs are the one which are famous for being great source of proteins. Along with this they also are good sources of Vitamin B and biotin which help in keeping an eye on the hair loss which is why it is suggested to eat one egg on daily basis.



3. Beans:

   They are full of Vitamins C, B, Zinc which are known to promote hair growth also due to the presence of fiber and calorie protein which are also present in various types of beans like pinto beans, navy beans, Kidney beans and several others.



4. Nuts:

   Nuts are said to play great role when it comes to boosting hair growth also eliminating any chances of losing hair, some of these nuts can be peanuts, cashew nuts, walnuts and almonds which have huge mixtures of vitamins and minerals along with healthy fats which do not allow the process of hair loss to go on hence it is suggested to make nuts part of diet.



5. Sunflower Seeds:

   These seeds have been identified to include some of the essential nutrients like Calcium, Zinc, Copper, Magnesium, Iron, biotin, Omega-6 fatty acids and protein which are said to play important role in preventing hair loss. Also those who want to see improvement in their hair growth will probably have to go with handful of these seeds but care also has to be taken so that this will not be taken in too much quantities will probably set off the hair loss process.



6. Salmon:

   Omega-3 fatty acids also are known to help in hair growth which is present in huge amounts in this fatty fish along with protein named Vitamin B12. These ingredients are known to help in resolving problems like too much loss of hair and drying up of hair, for best results it is suggested to go with this food for about two times in a week.



7. Beef:

   This is a kind of meat which is said to have huge amounts of Zinc, Vitamin B, Protein and Iron which is said to improve the quality of hair for which there is a need to eat beef for twice or thrice every week.



8. Oat:

   Vitamin B, Copper, Protein, Zinc, Potassium are supported with micronutrients which are said to surely give positive result in increasing hair growth and reduce hair loss.



9. Carrots:

   These have always been known to help in improving eye sight however there are very few who know that it will also help in hair growth due to the presence of important nutrient like Beta-carotene which helps in growing hair healthily.



10. Sweet Potatoes:

    Hair loss problem can be easily resolved by those who make it a point to include sweet potatoes in diet due to the power packed sources like beta-carotene which is converted into Vitamin A by our body which plays key role in growing cells and tissues.

Get Six Pack Abs at home !!

How to Get Six-Pack Abs at home ...?

Ever wondered, how you'd feel with strong abs...

    Strong abs are beneficial to your body, because they not only give you a toned look, but help to straighten your posture and strengthen your lower back. Getting strong abs is not only about exercise, but diet and lifestyle as well. Reducing the amount of fat on the body will make it easier to perform exercise and you will be able to see results more visibly. Abdominal workouts do not require much equipment, so they are great to do at home. Here are a few steps on how to get abs at home.

These are the most effective Ab exercises...

Building Ab Muscles

1. Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat
2. Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.

• It is very important to not lift your entire back off the floor, as this can cause back strain. Additionally, the extended movement does not help you develop six pack abs any faster.
• The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.
• Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.

     3.  Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not

          bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat 

          without letting your legs touch the floor.

Lose Fat

Losing fat will help you fet the proper toned look for your abs.

1. Understand what it means to lose weight. In order to burn fat, you need to use up calories. Since there are about 3,500 calories in a pound, you need to burn about 3,500 more calories than you bring in with food or drink in order to lose one pound.[2] It sounds simple, but it's actually quite hard. Don't have unrealistic expectations. A vigorous, hour-long workout will only burn 800 - 1,000 calories.[3] Luckily, being active helps, and if you burn between 600 and 800 more calories than you take in per day, you can expect to lose about one pound per week. You'll start seeing results in your abs quite quickly. Understand this before you start trying to lose belly fat: There is no way to target fat loss in any one area of your body.[4] (This is also called "spot training.") Just like your body deposits fat in many different places, it burns fat in your entire body, not just from your abs or your thighs.

1. Do cardio workouts. You need to lose some of that extra fat over your abs. Even if you work out and get gigantic ab muscles, if there is still a layer of fat over them no one will ever get to see them. Cardio workouts are workouts that raise your heart rate for a given set of time. Some examples would be running, jogging, bike riding, dancing and rowing. Try cardio workouts often (3 to 5 times per week) for at least an hour at a time.
   
2. Eat breakfast. Many people skip breakfast because they don't have time for it. The harm of skipping breakfast from a weight loss perspective is twofold: it causes you to get hungrier later on, and it fails to jump start your metabolism.[9] Eating a healthy breakfast will keep you from eating more later on and put increase your resting metabolism by as much as 10% — for the rest of the day![10]

Try eating lean protein in the morning. Skip the bagels and cream cheese. Instead, try:

• Egg-white omelet with spinach, turkey, and chipotle peppers.
• Greek yogurt with blueberries, bananas, and flax seed.
• Leftover salmon with whole-grain toast.

Avoid eating:

• Sugary cereals.
• Simple starches such as potatoes (hash browns, etc.) and refined wheat (white bread, etc.).
• Smoothies. Low fat drinks don't always translate to lean physiques.

     3.  Drink more water every day. To find out how much water you need to drink as a minimum per day, halve your weight (in pounds) and that is how many ounces of water you need to drink.[14] So a 150 lb person would need to drink a minimum of 2.2 litres a day. It sounds like an absurd amount of water, but you get water from the food you eat, and you can drink teas to make up some of the quota.

Drinking too much water (several litres, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.

Getting well toned six pack abs will take dedication, time and patience. You have to focus on it as there are no shortcuts for getting those abs...

Recuce Abdominal Fat !!

Abdominal Obesity: Top 8 Home Remedies to Reduce Belly Flat

Belly fat is a return gift that our haphazard lifestyle and wrong eating habits give us. Belly fat has always been a major concern area. It not only destroys your image but also increases your risk to many health ailments. Try these ayurveda tips to lose the fat deposits around your belly.

Start your day with lemon juice

This is one of the best therapies to eliminate belly fat. Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism and to get rid of that paunch.

Stay off from white rice

Replace white rice with various wheat products. Include brown rice, brown bread, wholegrains, oats and quinoa in your diet.

Avoid sugary substances

Stay away from sweets, sweetened drinks and foods rich in oil. Consuming these foods can increase body fat around various areas of your body like abdomen and thighs.

Drink plenty of water

If you want to get rid of your belly, then drink sufficient amount of water every day. Drinking water, after regular intervals will help to boost your metabolism and remove toxins from your body.

Eat raw garlic

Chew two to three cloves of garlic every morning, and drink a glass of lemon water after that. This treatment will double up your weight loss process and make your blood circulation smooth in your body.

Avoid Non-Veg food

To eliminate belly fat, it is recommended that one should avoid non-vegetarian food as far as possible.

Load up on fruits and vegetables

Eat a bowl of fruits daily in the morning and evening. This will fill you up with many antioxidants, minerals and vitamins.

Spice up your cooking

Use spices like cinnamon, ginger and black pepper in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood.