How to lose our body fat.

While it's certainly possible to lose 10 lbs in one week, it won't be pure body fat.

Due to the calorie deficit needed to burn each pound of fat, it's simply not possible to safely burn 10 pounds of pure body fat in just one week.

However, this isn't to say you can't lose that much weight and still look leaner.

While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight .

This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.

Although your body can only store about 300–500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water.

Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention.

Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.

Here are the 7 steps you should follow in order to lose 10 pounds in a week.

1. Eat Fewer Carbs and More Lean Proteins

You can lose several pounds by following a low-carb diet for just a few days.

In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health.

A short-term decrease in carb intake can also reduce water weight and bloating.

This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.

Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism.

Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.

Check out this article to learn more about how to set up a low-carb diet and which foods to include.

2. Eat Whole Foods and Avoid Most Processed Junk Foods

When you're trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.

These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.

During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.

Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you're not getting that many calories.

3. Reduce Your Calorie Intake by Following These Tips.

Reducing your calorie intake may be the most important factor when it comes to weight loss.

If you aren't eating fewer calories than you expend, then you will not lose fat (10).

Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).

Here are a few simple tips to reduce calorie intake:

• Count calories: Weigh and log the foods you eat. Use a calorie counting tool to keep track of the amount of calories and nutrients you are taking in.
• Eat only at meals: Reduce all snacks and don't eat anything after dinner.
• Cut your condiments: Eliminate calorie-dense condiments and sauces.
• Fill up on veggies: Fill your plate with vegetables and limit starchy carbs and added fats for the week.
• Choose lean proteins: Choose lower-fat proteins, such as chicken and fish.
• Don't drink your calories: Instead, opt for water, zero-calorie drinks, tea or coffee. Protein shakes are fine if you count them as a meal.

4. Lift Weights and Try High-Intensity Interval Training

Exercise is one of the best ways to burn fat and improve your appearance.

Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength .

Full-body resistance training workouts are also a great method to lower your body's carb stores and water weight, which can lead to a sharp decline in weight .

Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting .

High-intensity interval training (HIIT) is another very effective training method.

Research suggests that 5–10 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise .

Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones .

You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.

Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:

• Session 1: 10 x 20-second sprint with 40 seconds rest
• Session 2: 15 x 15-second sprint with 30 seconds rest
• Session 3: 7 x 30-second sprint with 60 seconds rest
• Session 4: 20 x 10-second sprint with 20 seconds rest

• 5. Be Active Outside of the Gym

  In order to burn extra calories and lose more weight, you can also increase your daily activity.
  In fact, how active you are throughout the day when you aren't exercising also plays a very important role in weight loss and obesity.
  For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise.
  Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.

Follow this and I hope you will see positive results.

How to gain weight easily and quickly

Nutrition and workout are best option for gaining weight.Here are few remedies for weight gaining.

Eat More Calories Than Your Body Burns

The most important thing you can do to gain weight is to eat more calories than your body needs.

A caloric surplus (calories in > calories out) is needed. Without it, you won't gain. Period.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don't need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.

I recommend using one of these 5 tools to track your intake.

Eat Lots of Protein

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein, and without it most of those extra calories may end up as body fat.

Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle (12).

However, keep in mind that protein is a double-edged sword. It is also highly filling, so that it can reduce your hunger and appetite significantly. This can make it harder to get in enough calories (13, 14).

If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day

Many people try restricting either carbs or fat when they are trying to lose weight.

This is a bad idea if your goal is to gain weight, because it will make it harder to get in enough calories.

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.

It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement, but can make it much harder to eat enough calories to gain weight.

Make sure to eat at least 3 meals per day, and try to add in energy-dense snacks whenever possible.

Eat a Lot of Energy-Dense Foods and use Sauces, Spices and Condiments

Again, it is very important to eat mostly whole, single ingredient foods.

The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.

Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it.

Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

Here are some energy-dense foods that are perfect for gaining weight:

• Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
• Dried fruit: Raisins, dates, prunes and others.
• High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
• Fats and Oils: Extra virgin olive oil and avocado oil.
• Grains: Whole grains like oats and brown rice.
• Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
• Tubers: Potatoes, sweet potatoes and yams.
• Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.

It may be a good idea not to eat a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.

Eating whole fruit is fine, but try to emphasize fruit that doesn't require too much chewing, such as bananas.

Lift Heavy Weights and Improve Your Strength

In order to make sure that the excess calories go to your muscles instead of just your fat cells, it is absolutely crucial to lift weights.

Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.

If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started.

You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue.

It is probably best to take it easy on the cardio for now. Focus mostly on the weights.

Doing some cardio is fine to improve fitness and well-being, but don't do so much that you end up burning all the additional calories you are eating.

I hope this will help you gaining weight.

A healthy food for every one.Corn bread

                       

Nutrition Facts

Aside from containing varying amounts of water, corn is mainly composed of carbohydrates, and has small amounts of protein and fat.

Corn(1) contains following healthy components.

Nutrition Facts: Corn, yellow, boiled - 100 grams

Amount

Calories   96

Water   73 %

Protein   3.4 g

Carbs   21 g

Sugar   4.5 g

Fiber   2.4 g

Fat           1.5 g

Saturated   0.2 g

Monounsaturated 0.37 g

Polyunsaturated 0.6 g

Omega-   3 0.02 g

Omega-  6  0.59 g

Trans fat ~

Carbs

Like all cereal grains, corn is primarily composed of carbs.

Starch is the main type of carbs found in corn, making up 28-80% of the dry weight. Corn also contains small amounts of sugar (1-3%) .

Sweet corn, also known as sugar corn, is a special low-starch variety (28%) with a higher sugar content (18%), most of which is sucrose.

The glycemic index is a measure of how quickly carbs are digested. Foods that rank high on this index may cause an unhealthy spike in blood sugar.

Despite the sugar content of sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic.

Vitamins and Minerals

Corn may contain a fair amount of several vitamins and minerals.

However, the amount is highly variable depending on the corn type.

In general, popcorn is rich in minerals, whereas sweet corn is higher in many vitamins.

Popcorn:

• Manganese: An essential trace element, found in high amounts in whole grains, legumes, fruits and vegetables. Manganese is poorly absorbed from corn due to its phytic acid content (12).
• Phosphorus: Found in decent amounts in both popcorn and sweet corn, phosphorus is a mineral that plays an important role in the growth and maintenance of body tissues.
• Magnesium: An important dietary mineral. Poor magnesium status may increase the risk of many chronic diseases, such as heart disease .
• Zinc: A trace element that has many essential functions in the body. Due to the presence of phytic acid in corn, its absorption may be poor .
• Copper: An antioxidant trace element, generally low in the Western diet. Inadequate copper intake may have adverse effects on heart health .

Sweet corn:

• Pantothenic acid: One of the B-vitamins, also called vitamin B5. It is found to some extent in nearly all foods and deficiency is therefore rare.
• Folate: Also known as vitamin B9 or folic acid, folate is an essential nutrient, especially important in pregnancy (19).
• Vitamin B6: A class of related vitamins, the most common of which is pyridoxine. It serves various functions in the body.
• Niacin: Also called vitamin B3, niacin in corn is not well absorbed. Cooking corn with lime can make it more available for absorption .
• Potassium: An essential nutrient that is important for blood pressure control and may improve heart health

Health Benefits

             

Eating whole grain corn regularly may have a number of health benefits.

Eye Health

Macular degeneration and cataracts are among the world's most common visual impairments and major causes of blindness (33).

Infections and old age are among the main causes of these diseases, but nutrition may also play a significant role.

Dietary intake of antioxidants, most notably carotenoids, such as zeaxanthin and lutein, may have considerable benefits for eye health (25, 34, 35).

Lutein and zeaxanthin are the predominant carotenoids in corn, accounting for approximately 70% of the total carotenoid content. However, their levels are generally low in white corn (26, 36, 37).

Commonly known as macular pigments, lutein and zeaxanthin are found in the human retina, the light-sensitive inner surface of the eye, where they protect against oxidative damage caused by blue light (38, 39, 40).

High levels of these carotenoids in the blood are strongly linked with reduced risk of both macular degeneration and cataracts (41, 42, 43).

Observational studies have also shown that high dietary intake of lutein and zeaxanthin may be protective (44, 45), but not all studies support this (46).

One study in 356 middle-aged and elderly people found a 43% reduction in the risk of macular degeneration among those with the highest intake of carotenoids, especially lutein and zeaxanthin, compared to those with the lowest intake (45).

Taken together, regular consumption of foods rich in lutein and zeaxanthin, such as yellow corn, may have beneficial effects on eye health.

Prevention of Diverticular Disease

Diverticular disease (diverticulosis) is a condition characterized with pouches in the walls of the colon.

They main symptoms are cramps, flatulence, bloating, and less often, bleeding and infection.

Despite lack of evidence, avoiding popcorn and other high-fiber foods, such as nuts and seeds, has been recommended as a preventive strategy against diverticular disease .

However, one observational study, which followed 47,228 men for 18 years, does not support this recommendation.

In fact, popcorn consumption was found to be protective. Men who ate the most popcorn were 28% less likely to develop diverticular disease than those with the lowest intake.

Is soap good for our hair?

      

History of soap

The history of soap making dates back to around 2800 BC so I think it's fair to say that soap has been around a long time! Soap served many purposes-- bathing, washing hair, laundry. The market for soaps has diminished due to the creation of synthetic surfactants (found in almost all cleansing products) but it does make you wonder, is soap an effective way to wash your hair?

What is soap?

Soaps are made by reacting fatty acids with a base (like sodium hydroxide which has a high pH) in a process called saponification. Ancients used animal fat (tallow) as as starting material but modern soap making uses vegetable or plant oils like coconut, palm or olive.

What is a synthetic surfactant?
This type of detergent is created by combining a fatty alcohol with an acid. Fatty alcohols can be distilled from petroleum or derived from natural oils (coconut oil is commonly used).

What does this mean for my hair?
Okay, enough of the chemistry lingo-- here is the dope on soap. The primary problem with soap is that there can be a chemical reaction (particularly if you have hard water) that forms an insoluble material (meaning it can't be dissolved) in water. This is what causes the "soap scum" you see lining bathtubs and sinks. This same sort of "film" can form on your hair leaving hair feeling dirty and weighed down. Synthetic detergents do not react like this so this "film" is not an issue.

Another issue with soap is that they are generally solid at room temperature and are limited in the number of ingredients you can add to them. Synthetic detergents are liquids and give cosmetic chemists much more flexibility when formulating with them. Overall, synthetic detergents are clean rinsing, don't leave residue and can be formulated to easily include conditioning agents that leave hair feeling soft, smooth and clean.

Bottom LineYou can certainly wash your hair with soap, but if you are used to liquid shampoos you likely won't be happy with the results. Soap can leave hair feeling dry and waxy and won't provide many of the benefits of liquid detergents. However, if your only goal is clean hair (or you are trying to limit carry-on travel items!) then soap may be an option. 

Clever Ways To Use Coconut Oil For Gorgeous Hair

                                                             

Coconut oil is rapidly growing in popularity for a wide variety of uses and benefits.  For everything from cooking to moisturizing skin, this miracle oil tops the list of natural alternatives to improve your health and well-being.

Whether you decide to start eating coconut oil, swishing it around your mouth or topically applying it to your hair and skin, coconut oil is something you need in your home. One of the greatest applications of coconut oil is for your hair, whether it be to intensely moisturize and condition, to stimulate faster growth, detangle, defeat dandruff and more. Here are six reasons you should start putting coconut oil in your hair.

1. Coconut Oil For Deep Conditioning

Because it is comprised mainly of smaller medium-chain fatty acids, the oil of the coconut penetrates hair more deeply and faster than other conditioners.  To use coconut oil as a leave-in treatment to repair split ends, moisturize your scalp, and add a healthy glow to your tresses; just follow these easy steps:

– First make sure you have at least an hour or two for this treatment.  (The longer you leave coconut oil on your hair, the more effective it will be!)

– Wash your hair and let it air dry while you prepare the next steps.

– Gather your materials: a comb or hair pick, shower cap or small towel to wrap your hair in, two small bowls of different sizes (one should fit inside the other), and of course your jar of organic virgin coconut oil.

– Scoop a small amount of coconut oil into the smaller of the two bowls.

– Set the smaller bowl in the bottom of the larger one.

– Fill the larger bowl with hot water so the smaller bowl is partially submerged, but not floating or taking on water.

– Once your coconut oil comes to temperature and is completely melted, use your fingers to gently massage the oil into your hair, then work through with a comb or hair pick.

– After you’ve finished applying the oil, wrap your hair up in a shower cap or small towel and allow it to soak in for thirty minutes or longer.

– Shampoo to remove oil.

– Optionally, you may reapply a small amount of coconut oil to the ends of your hair and / or work a small amount through all of your hair again – just enough to give it a healthy shine.

– Then style as usual.

Alternatively, try this brilliant coconut oil deep conditioning hair mask recipe which also includes honey (a humectant that draws moisture from the air) and apple cider vinegar which clears away residue, detangles and repairs split ends amongst other things. 

2. Coconut Oil As a Daily Detangler

If you have long or curly hair, dealing with tangles may be a daily battle for you.  Coconut oil can help here, too!  Also, because it’s 100% natural, organic virgin coconut oil won’t leave any residue or long-term damage to your tresses!  Before brushing or styling your hair, just follow these few steps to use coconut oil as a detangler:

– Gather your hair brush, a comb or hair pick, two small bowls of different sizes (one should fit inside the other), and your jar of organic virgin coconut oil.

– Scoop a small amount of coconut oil into the smaller of the two bowls and set the smaller bowl in the bottom of the larger one.

– Fill the larger bowl with hot water so the smaller bowl is partially submerged, but not floating or taking on water.

– Let your coconut oil come to temperature so it is completely melted.

– Use your fingers to gently massage the oil into the ends of your hair, then – starting from the ends and working your way toward the roots – gently work out tangles with a comb or hair pick.

– Let the oil soak in, then brush and style as usual.  No need to rinse or shampoo.  Coconut oil will continue to nourish your hair all day long!

3.Coconut Oil For Faster Hair Growth

Use coconut oil as a natural way to help your hair grow longer, thicker, and faster.  The vitamins and essential fatty acids naturally found in coconut oil nourish the scalp and help to remove sebum build-up from hair follicles.  Use as a daily treatment by following these simple steps:

– At the end of the day or shortly before bedtime, wash your hair with an all natural shampoo and condition as usual.

– Gather your materials: a comb or hair pick, shower cap or small towel to wrap your hair in, two small bowls of different sizes (one should fit inside the other), and of course your jar of organic virgin coconut oil.

– Scoop a small amount of coconut oil into the smaller of the two bowls.

– Set the smaller bowl in the bottom of the larger one.

– Fill the larger bowl with hot water so the smaller bowl is partially submerged, but not floating or taking on water.

– While you wait for your coconut oil to come to temperature, use your comb or hair pick to remove any tangles.

– Once the coconut oil is completely melted, use your fingers to gently massage the oil into your scalp.  (If you have long hair, it may be easier to flip your head upside-down in order to apply oil to your entire scalp.)

– Wrap your head with the towel or cloth and leave coconut oil on your scalp overnight for best results.

(Further reading: 10 Tips to Grow Healthy Hair Faster)

4. Coconut Oil To Protect Hair From Sun Damage

Coconut oil makes an excellent all natural sunscreen.  In the morning – especially on a day when you know that your hair will be exposed to the elements more than usual – apply coconut oil to protect your hair by following these simple steps:

– Gather your hair brush, a comb or hair pick, two small bowls of different sizes (one should fit inside the other), and your jar of organic virgin coconut oil.

– Scoop a small amount of coconut oil into the smaller of the two bowls and set the smaller bowl in the bottom of the larger one.

– Fill the larger bowl with hot water so the smaller bowl is partially submerged, but not floating or taking on water.

– Let your coconut oil come to temperature so it is completely melted.

– Use your fingers to gently massage the oil into your hair then brush and style as usual.