What is testosterone?

Testosterone also known as male hormone is a steroid hormone from the androgen group. Testosterone is secreted in the testes of men and the ovaries of women. It plays an important role in both male and female health and well being. Testosterone is derived from cholesterol like any other steroid hormones. Testosterone is produced more  in men but is also found in less quantity in women. Testosterone is the reason for a manly look in men.

Tips to increase testosterone naturally

1. Consume more Zinc

Zinc is a mineral which is very important for the production of testosterone in human body. It prevents testosterone from being converted into the female hormone [estrogen] by making the enzyme aromatase not work.

Zinc helps produce higher sperm counts and healthier sperm. So if you are suffering from low level of testosterone then lower level of zinc can be the reason.

So from where do I get zinc? Foods like beef, oysters, liver, seafood, poultry, seeds, salmon, brown rice, pine nuts, turkey, milk, beans, yogurt and cottage cheese are high in zinc. If you think you are not getting enough zinc from your daily diet then you can supplement yourself with zinc.

2. Eat more healthy fats

It is always considered that fat is bad and people try to eliminate each and every gram of fat from their diet which is no t a right thing to do. One should avoid saturated and Trans fat but should consume some healthy fats.

Research has shown that those who ate diet rich in healthy fats had the highest testosterone levels. Eating a very low fat diet or eliminating fat completely from your diet will result to lower testosterone levels because your body needs fat to produce testosterone.

This does not mean that you should start consuming lots of fat from now on.  Just make sure 20-30 % of your daily calories come from healthy fats.

3. Lose fat

You must have noticed that those who are overweight or obese suffer from problems like male boobs. The reason is that more fat percentage one has the higher his estrogen levels will be because body fat contains an enzyme called

aromatase that converts male hormone “testosterone” into female hormone “estrogen”.

So eat balanced meal and workout properly to lose fat.  This will decrease your estrogen level and will increase testosterone levels. But never cut too many calories or go on crash diet this will result in muscle loss. Losing 4-8 pounds a month is healthy and more realistic.

4. Get rid of estrogen

To get rid of estrogen you can do the following things

• Eat more raw cruciferous vegetables like broccoli, cabbage, cauliflower etc. Cruciferous vegetables contain a chemical called DIM [diindolylmethane] that helps your body get rid of excess estrogen.  You can even supplement with DIM to flush excess estrogen out of your body.
• Consume more fiber. This will help you in two ways; first fiber makes you feel full which will help you lose fat and it will naturally flush out toxins that cause you to have excess estrogen like the xenoestrogens.  You can get the list of high fiber foods Here
• You can also supplement with Red grape skin extract [Resveratrol] to help your liver remove excess estrogen.

5. Avoid Xenoestrogens as much as possible

Xenoestrogens! What is that?  Many of you might not have heard about xenoestrogens but these days we get in contact with xenoestrogens in many ways. Xenoestrogens are manmade estrogens that are found in things like artificial growth hormones and steroids, pesticides, air fresheners, plastic containers etc. These xenoestrogens will decrease testosterone level and will increase estrogen levels.  Now the question is how to avoid xenoestrogens? Below are few tips to avoid xeonestorgens.

• Try to consume more organic fruits and vegetables that are pesticide free. Always wash vegetables properly before eating them.
• If you eat meat try to eat meats that are naturally raised instead of eating beef, pork, chicken etc that was raised using artificial growth hormones and steroids.
• Avoid plastic products. Use glass products to store water and food. Plastic produces xenoestrogens that will get into your water and food.
• Avoid colognes, perfumes and air fresheners which contain parabens.  Parabens are xenoestrogens.

NOTE: Since most xenoestrogens gets accumulated in your body fat. So the best way to avoid xenoestrogens is to lose fat.

6. Get adequate sleep.

A study conducted by a university of Chicago showed that men who got little sleep had way lower testosterone levels than men who got 6-8 hours of sleep.

Another study held by University of North Carolina showed that your testosterone levels can drop down by as much as 40 percent when you do not get enough sleep.

Generally people get morning erection i.e. they feel hornier in the morning which is a result of higher testosterone levels in the morning than rest of the day. Result shows that your testosterone levels are 30 % higher in the morning than in the evening. as a result you feel hornier in the morning.

A loss of sexual desire or morning erections could be a sign of lower testosterone.

Your body will produce the most testosterone while you are sleeping. So the better you sleep the more your testosterone levels will be. Try to get at least 6-8 hours quality sleep.

7. Stress Less

When you are stressed your body releases a “stress” hormone called cortisol that shuts down testosterone production.

Research led by Population Council endocrinologist Matthew Hardy found that stress hormones like cortisol overpower the enzymes responsible for ensuring that cells in the testes produce testosterone.

Cortisol also makes you gain fat and we already discussed that the fatter you are the higher your estrogen levels will be which will result to less testosterone levels.

A recent study found that fans of a losing team had 50 percent lower levels of testosterone after their team lost and fans had up to 100% higher levels of testosterone after their team won.

So stop worrying about little things, try to control your temper and look for ways to lower your stress.  Being more positive can reduce stress levels. So stop worrying about little things, try to control your temper and look  for ways to lower your stress.  Being more positive can reduce stress levels. Worrying about things will do no good but only add more problems.

You can also supplement yourself with natural herbs like Ashwagandha to reduce cortisol.

8. Consume 1000-1500 mg of vitamin C per day

In today’s world it is difficult to avoid stress completely. So for all those who are having hard time avoiding stress can start taking 1000-1500 mg of vitamin C per day. Below are the reasons why you should do so…

• Vitamin C can lower cortisol levels allowing your body to make more testosterone.
• Like Zinc Vitamin C reduces the armostase enzyme that converts your testosterone into estrogen.

9. Try to get sexually stimulated as much as possible.

Ooo…  Now I am sure everyone will religiously follow this tip. Jokes apart. If you are not getting sexually aroused or sexually stimulated very much right now [especially if you are over 40] you can dramatically boost your testosterone levels by getting sexually stimulated more often.

You need to do anything you can to get a “Viagra free” erection. A German scientist found that just by having an erection causes your levels of circulating testosterone to rise significantly.Just have a look at how these 3 researches proves how much your testosterone level can rise after getting stimulated.

In a study done by Ludwig Boltzmann Institute for Urban Ethology in Vienna… 10 men viewed a 15 minute pornographic film and the men’s testosterone levels increased 100 percent afterwards.

Another study published by Psychoneuroendocrinology used sexually arousing films on 9 males and testosterone levels increased within 10 minutes of sexual arousal.

In a study published in the Archives of Sexual Behavior… Testosterone was measured every 15 min for 3 hours in 8 men before, during, and after the showing of a sexually explicit movie and there was an average increase of 35% in testosterone so…

If you don’t get sexually stimulated or aroused for a longer period of time than there are chances that your testosterone levels will decrease.

10. Consume enough vitamin A, B and E

Along with vitamin C and zinc, Vitamin A, B and E are also very essential in the production of testosterone. If you have lower testosterone levels it is quite possible that you are not consuming enough vitamin A, B and E.

If you are eating enough fruits, veggies, lean meats and nuts then you don’t have to worry much about supplementing with any extra A, B and E vitamins.

11.  Don’t overheat your testicles

As we already know testicles are where testosterone is produced, Your testicles need to be 2 degrees cooler than your body temperature to function at its best.

So if you are wearing tight pants, tight underwear, taking too long hot showers or doing anything which overheats your testicles, then it may affect your testosterone production. Thus try to wear loose clothes.

If you have excess fat than that will also overheat our testicles.

12. Avoid alcohol.

Avoid alcohol as much as possible. Alcohol makes it hard to breakdown estrogen in your liver, keeping your testosterone level low and estrogen level high.

13. Exercise.

Last but a very important tip, Lift weights. Research shows that Olympic lifts and compound movements like squats, bench press, overhead press etc. boost your testosterone level. Limit your workout duration to max 90 mins.

Follow these simple tips and you will surely feel the difference in you.

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Veggies can help to stimulate the fat burning process! Sounds crazy right? But it actually does.

The fact which is not known to everyone is that there are few chemicals in our environment and also in our food supply such as petrochemicals, pesticides and herbicides that causes an estrogenic effect inside human bodies.  And this affects both men and women.

These are called xenoestrogens. Exposure to xenoestrogens from chemical in our environment, food supply and water supply is a factor that stimulates our body to hold onto fat. In today’s world it’s very difficult to avoid such exposure completely even if you live in area with low pollution and eat organic food.

So now the question is how can I fight against these? Well, that’s where specific veggies can help.

There are different classes of spices, vegetables, and teas etc. that have compounds which can help to fight against the effects of xenoestrogens. Cruciferous vegetables such as kale, cauliflower, broccoli, cabbage etc. are the most powerful classes of vegetables.

The compound [phytonutrients] in cruciferous veggies that help fight against xenoestrogens is indole – 3 – carbinol [I3C]. And as a result help you burn fat more effectively.

So now you have one more reason to add these veggies to your diet.

There are specific teas, spices and other sources which contains these unique compounds. I will talk about those sources in my future articles.

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Here is a chart of vitamins and minerals we need every day.

Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it is difficult to “overdose” on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body.
Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.

Vitamin A Retinol – Men: 3 000 IU – Women: 2 700 IU
Liver, fortified Milk (Retinol form – see below for Carotene sources.)
Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth.

Deficiency: Night blindness; reduced hair growth in children; loss of appetite; dry, rough skin; lowered resistance to infection; dry eyes.
Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage.

Vitamin E - Men: 9-10 mg – Women: 6-7 mg
Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ.  Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.
Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities.
Overdose: Unknown.
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.

Vitamin K - No daily values established – Estimated at 0.03 mcg/kg
Green Vegetables, Liver, also made by intestinal bacteria. Needed for normal blood clotting.
Deficiency: Defective blood coagulation.

Overdose: Jaundice in infants.

Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.
Thiamine Vitamin B1 Men: 0.8 – 1.3 mg Women: 0.8 mg
Sunflower Seeds, Pork, whole and enriched Grains, dried Beans.
Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.

Deficiency: Anxiety; hysteria; depression; muscle cramps; loss of appetite; in extreme cases beriberi (mostly in alcoholics).
Overdose: Unknown, although excess of one B vitamin may cause deficiency of others.

Riboflavin Vitamin – B2 Men: 1.3 – 1.6 mg – Women: 1.1 mg
Liver, Milk, Spinach, enriched Noodles, Mushrooms.
Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin.
Deficiency: Cracks and sores around the mouth and nose; visual problems.
Overdose: See Vitamin B1.

Niacin Vitamin – B3 Men: 16-23 mg – Women: 14-16 mg
Niacin is converted to niacin amide in the body.
Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains.
Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a physician).

Deficiency: In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores.
Overdose: Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrhythmias.

Pantothenic Acid Vitamin – B5 Men: 2.5 mg – Women: 2.5 mg
Abundant in animal tissues, whole grain cereals and legumes.
Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function.
Deficiency: Unclear in humans.
Overdose: See Vitamin B1.

Vitamin B6 Pyridoxine – Men: 1.8 mg – Women: 1.5 mg
Animal protein foods, Spinach, Broccoli, Bananas.
Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.
Deficiency: Anemia, irritability, patches of itchy, scaling skin; convulsions.
Overdose: Nerve damage.

Vitamin B12 Cyanocobalamin – Men: 2 mcg – Women: 2 mcg
Found almost exclusively in animal products.
Builds genetic material. Helps form red blood cells.
Deficiency: Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with mal absorption disorders.)
Overdose: See Vitamin B1.

Biotin60 mcg
Cheese, Egg, Yolk, Cauliflower, Peanut Butter
needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry.
Deficiency: Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites – anorexia, nausea, vomiting, dry scaly skin.
Overdose: See Vitamin B1

Folic Acid (Folacin) - Men: 180-220 mg – Women: 160-190 mg
Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.
Essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation.
Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets.
Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency).
Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural tube birth defects.

Vitamin C (Ascorbic Acid) Men: 40 mg – Women: 30 mg
Citrus Fruits, Strawberries, Broccoli, And Green Peppers Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron.
Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy.
Overdose: Unknown.
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. May reduce the effects of the common cold.

Minerals in organic products essential for body functions.

Calcium - Men: 800 – 1000 mg – Women: 700-800 mg
Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.
Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.
Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.
Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.

Phosphorus - Men: 1000 mg – Women: 850 mg (3-6 g)
Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.
Deficiency: (Rare) Weakness; bone pain; Anorexia.
Overdose: Hinders body’s absorption of calcium.

Magnesium - Men: 230 – 250 mg – Women: 200 – 210 mg
Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran
Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.
Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.
Overdose: Nausea, vomiting, low blood pressure, nervous system disorders.
Warning: Overdose can be fatal to people with kidney disease.

Potassium - Men: 40-80 mmol – Women: 40-80 mmol (3-6 g)
Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.
Helps maintain regular fluid balance. Needed for nerve and muscle function.
Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.)
Overdose: Rare.

Iron (Elemental) Men: 8-10 mg – Women: 8-13 mg
Liver, lean Meats, Kidney beans, enriched Bread, Raisins. Note: Oxalic acid in spinach hinders iron absorption.
Essential for making hemoglobin, the red substance in blood that carries oxygen to body cells.
Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)
Overdose: Toxic buildup in liver and in rare instances the heart.

Zinc - Men: 12 mg – Women: 9 mg
Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.
Necessary element in more than 100 enzymes that are essential to digestion and metabolism.
Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.
Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.

Selenium 0.05-0.2 mg
Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.
Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.
Deficiency: Unknown in humans.
Overdose: Finger nail changes, hair loss.

Copper - 2-3 mg
The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.
Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibers.
Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs.
Overdose: Liver disease; vomiting; diarrhea.

Manganese - 2-5 mg
Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.
Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.
Deficiency: Unknown in humans.
Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.

Molybdenum – 0.15-0.3 mg
The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.
Component of enzymes needed in metabolism. Helps regulate iron storage.
Deficiency: Unknown in humans.
Overdose: Gout-like joint pain.

Beta Carotene (Pro-Vitamin A) (See Vitamin A)
Carrots, Squash, Broccoli, Green Leafy Vegetables
Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.

Vitamin – D Men: 100 IU – Women: 100 IU
Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D.
Helps build and maintain teeth and bones. Enhances calcium absorption.

Deficiency: Rickets in children; bone softening in adults; osteoporosis.

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1. What Are The Health Benefits Of Chocolate
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But with researches and discoveries made these days, chocolates might not be so bad after all. In fact, there are health benefits that are associated with chocolates and can be good for the consumers. This is particularly true if people choose and consume chocolates wisely.

The surprising news pertains to the fact that a chocolate can contain over 300 chemicals, which have become the subject that scientific organizations and universities have focused and led to the good news.

So, these are what they found regarding the health benefits of chocolate:

1. It is found that the main source of chocolate, the cacao, has been proven to have antibacterial agents that actually help fight tooth decay. This is in contrast of course to the traditional myth where mothers would warn their children against eating chocolate as it can ruin their teeth.
2. Chocolate is believed to be an elevator of moods of the people as it also has phenyl ethylamine.
3. Chocolate has smell that actually helps people to relax and be freed with stress specifically due to the fact that it increases theta brain waves.
4. Contrary to the early myth, chocolate can be good to people having problems with bad cholesterol. The health food contains a kind of monounsaturated fat, called oleic acid, which raises good cholesterol.
5. Chocolate can be good for people who are weight-conscious. One hot chocolate cup taken before means help reduce appetite.
6. The chocolate also contains flavonoids, which are instrumental for keeping blood vessels more elastic.
7. Chocolate contains chemicals that help increase antioxidants levels found in blood.
8. It is also discovered that men can live another year longer if they consume chocolates.
9. Carbohydrates were found to contain chocolate, which is good for maintaining a good sense of well-being as it helps increase serotonin levels found in the brain.
10. Chocolate has been used by the Mexican healers to treat insect bites and bronchitis.
In addition to the above findings, there are other researches that negate some half-truths about chocolate. Here they are:

1. Although chocolate can contain the stimulants bromine and caffeine, these are in tiny quantities that do not lead to nervous excitability.
2. Chocolate is never addictive.
3. Chocolate does not contain chemicals that make as acne causative factor.
4. It doesn’t make anyone high. You have to consume about 25lbs in one sitting, a huge quantity only found to make you experience any noticeable effect.
5. Chocolate will not increase bad cholesterol as it actually contains a neutral fat called stearic acid.

But just like any other foods that also have a negative side, chocolate has some too, but are way far to outweigh the health benefits found.

1. People with migraines are not advised to take chocolate as it can trigger the illness more.
2. If chocolate is consumed with milk, it can contain sugar, saturated fat, and high caloric contents.

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However, Nutritionists will always argue in this sentiments and results. As for them, they have a basis why would they argue for those studies. For instance, some substances, components and compounds of a chocolate is said to be in harm for body’s health. A compound called Anandamide affects the brain’s receptor making a feeling of being “high” a kind of brain receptor common to those of taking marijuana. Being intolerance is also a factor that is considered here which can be caused by a compound called Exorphins. This is like an external morphine substance in chocolate in some psychological sequel or even a gut problem.

They also believe that chocolates have several biologically active constituents like Biogenic amines, Methylxanthines, and Cannabinoid-like fatty acids. All of those mentioned substance has a potential to cause any abnormal behaviors and even psychological sensations that are similar to those of any other addictive and intolerable substances.

Of all the above mentioned consequences and harmful effects of chocolate to the body, the study never ends there. Scientists wanted to prove that chocolate is in no harm when only taken with the right amount. Here’s what they found out which they use against the Nutritionist for a sure win in such argumentation. Research shows, that a cocoa powder, milk chocolate, and a dark chocolate have a high Oxygen Radical Absorption Capacity values compared to any other well known foods, such as blueberries and prunes. This Oxygen Radical Absorption Capacity values works to measure the power of an antioxidant substance present. An antioxidant is a kind of substance that protects the body against harmful free radicals by producing peroxides and oxygen. To name some are beta-carotene, vitamin C, and alpha tocopherol. Research shows that there are more than 13,000 Oxygen Radical Absorption Capacity values units is present in dark chocolate compare to a milk chocolate which only has approximately 6,700 units. As much as twice antioxidants in the cocoa start out to be when it’s an unsweetened powder. But when it is converted to black chocolate but diluting it to water, milk and sugar, the overall amount of flavonoid in every serving is about half of that in a milk chocolate.

The bottom point why both parties are in battle towards chocolate is that they only wanted to find out the best way on how to explain the positive and negative side for consuming chocolate. Here’s what the general thought and summary of all the researches made by both parties. Scientists and Nutritionists are finding similar results with compounds in vegetables and fruits, red wine, tomatoes, and tea compared to the compound of chocolate that yields one common and the same conclusion. The components are sure to be antioxidant which both parties agreed. Conclusion says that the right amount of chocolate intake will yield good result for the body and is harmful if otherwise. As the both parties are arguing for any good and even bad results for chocolate eating, it is still a will for us to eat chocolate while waiting for future research as scientist and nutritionist promise to bring a conclusive study.

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Soluble fiber.

As the name implies, soluble fiber dissolves in water. These fibers bind to bile acids and excrete them from the small intestine. Surplus cholesterol is disposed of in the liver as bile acids. Bile acids are then transported to the small intestine where they aid in lipid digestion. Bile acids are also essential for the absorption of these digested products. This binding of bile acids would help to decrease the cholesterol levels in the blood. It has also been said that soluble fibers help to regulate blood sugar levels.

Insoluble Fiber

Again as the name implies it does not dissolve in water. It is also known as roughage. Though it is not dissolvable in water but it does absorb it. This causes an increase in fiber bulk. Bulking agents help to clear the gastrointestinal track of all waste.  The amount of time digested food sits in the intestine is decreased by regular consumption of insoluble fiber. This helps keep the body from absorbing sugars and starch in the intestine.

Fibers are hard to digest. So when they finally get to a point where they can be released into the intestine, they are still slightly intact. This is the reason that they make up the bulk of your stool. Insoluble fiber makes you feel full. This helps dieters by allowing them to eat fewer calories without starving.  As insoluble fiber is partially digested it is hard for the undigested calories to be taken up by the intestine. One could potentially lose fat by reducing cholesterol and calories in the blood.

Best Sources Of Fiber

Here is the list of foods high in fiber.

Fiber supplements don’t give the same benefits as the dietary fiber does. Consult your physician before starting any fiber supplement.

Fiber will not help metabolize fat quickly but it will give you full feeling which results in consuming fewer calories. This will help you lose fat. Other than fat loss there are many benefits for which you should consume adequate amount of fiber in your diet.

Caution

When you increase your intake of fiber in your diet, don’t increase too much amount of fiber instantly. The best way is to increase the amount slowly. Add few grams at a time and allow your intestinal tract to adjust. Or else too much of it may cause gas, abdominal cramps, bloating and diarrhea or constipation. Also drink more water to minimize these effects. Try to drink at least 2 liters daily.

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1. I Want To Lose Weight.

This is the most common phrase uttered by women. It is true that many overweight and obese individuals need to lose weight for many health reasons, but when they utter “I want to lose weight” they actually mean they want to lose body fat and not weight. Confused? What’s the difference?

If you lose weight that doesn’t necessarily mean you will lose only body fat. For most of the women a workout regimen that includes lots and lots of cardio will eliminate body fat. Weight loss can be of three types i.e. Fat loss, muscle loss and water loss. If your diet lack enough protein and you just focus on cardiovascular workout than there are more chances that you will lose muscle weight than fat weight. Muscle loss and water loss is not recommended at any cost. Just checking your weighing scale will not give you the exact idea on whether you are losing body fat or losing muscles.  If you will lose muscles and your fat percent is the same than you will still see those flabs that you actually wanted to get rid off.

Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness level and eliminate unwanted fat.  A combination of proper diet, cardio and weight training is the best way to lose fat. It is possible that you might not lose weight at all in and the reason can be you might have gained muscle mass and lost body fat. But this doesn’t mean you will look the same you will look more toned and will lose inches. What I mean to say is you can look more slim, toned and fit at same body weight if your fat percent is low. Always remember 1 kg of fat will require more space to stay on body than 1 kg of muscle.

2. I Gained 1 Pound!

Again this is something where most of the women get disappointed without knowing the truth. As I discussed above you weighing scale is not the perfect tool to measure your progress.

There are many factors which may show you this minor fluctuation on a weighing scale. For example an individual should weight him/herself at the same time every day because the little difference in weight stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference is quite normal. In my case I see a difference of 2 pounds!

Another culprit can be water weight. But this has nothing to do with permanent weight gain. Just consider you checked your weight and it should 120 pounds and after 10 mins you had 500 ml water and weighed again. It is very obvious that there will be a difference in your weight but this is a temporary difference and this doesn’t mean that you gained that much weight permanently.

3. I Am On _____ Diet.

For most of the women, the word diet means starvation and cutting down almost all the calories. And most of the diets as mentioned in many fashion magazines have an end date. Which means it comes to an end after a certain period of time. Thus most of the women gain weight again once the occasion for which they were on diet is over.

So the better way is have a balanced healthy diet. Have 5-6 smaller meals. You don’t need to starve to lose weight. Crash dieting is very unhealthy and by doing so you will surely gain weight later because you will lose muscle mass while on crash diet. Eat healthy have a cheat meal once a week and you will be able to stay fit and healthy for life time.

4. I Want To Lose Weight Fast, So I’m Going To Give Weight Loss Pills A Try.

Do you know what is Yohimbe and how does it affects your body? Do you know the benefits and advantages of Ephedra? Are you sure you not consuming more coffee than recommended?

I have seen many individuals who want to lose weight so desperately that as soon as they start working out they want to start consuming weight loss pills so that they can achieve their goal in a month or so. They think weight loss pills works as magic pill which will make them look like any fitness model in a very short period of time.

When someone starts working out for the very first time they can lose weight easily without all this weight loss pills. The only thing needed is proper workout, diet and rest. Weight loss pills surely boost basal metabolic rate but that doesn’t mean you should start using those pills as soon as you started your weight loss program.

If you are willing to use these weight loss pills then you should use it once you hit plateau. You should use it as a tool to break through a plateau. Again that doesn’t mean it will work by itself and you don’t have to put effort to lose weight because you are using weight loss pills. These pills works well only when it is combined with healthy diet and proper workout.

5. I’ll have only salad at night

I see many people consuming only salad in their dinner because if they will eat anything else they will gain weight. Salads can be a good source of nutrients. But you will not get enough protein just by eating salad. This will lead to muscle loss and you will end up lowering your basal metabolic rate.

For example, you have proper meal at 5 in the evening and you having salad as your dinner at 8:30.  And there after you eat nothing and sleep. The next meal you will have is your breakfast.

This way your body will get protein after 12-14 hours. Your body needs s protein at regular intervals and if it doesn’t get it from food your body will start getting it from muscles. So it is recommended to have a complete meal with low fat, moderate carbs and slow protein for your dinner.

6. I Try To Skip Breakfast.

Studies confirm that those individuals who eat a balanced breakfast lose more weight than those who skip it. After a night of fasting your body is in catabolic state and it requires nutrients as soon as possible.

Another reason is if you skip your breakfast you tend to eat more later in the day.

7. First I want to reduce fat from my thighs.

There is nothing like spot reduction. It’s a myth that doing exercise for any specific body part will reduce fat from that part. Your body will reduce fat evenly. Rest it depends on your genetics.

8. I Don’t Want To Lift Weights, It will make me look muscular!

Women can never build muscles like men. The reason is lower testosterone level. Studies documented that women have 1/6^th testosterone level compared to men. So no matter how hard you train you will never look bulk like any muscular men.  Now you might say that “then what about those female bodybuilders?” Female bodybuilders are usually on steroids which gives them that muscular body. So unless and until you are not on steroids you don’t have to worry about getting bulk like men. Lifting weight will make you look tone and not bulky.

9. I Can Eat As Much As I Want Because Its Reduced Fat.

If you are on very low fat diet that doesn’t mean you can eat as much as you want. If you consume more calories than your body requires then you will gain weight no matter whether you are eating low fat or not. For example if your body requires 200 kcal at a time and you are eating low fat meal but its total kcal is 400 then those extra 200 kcal will turn into fat. Anything in excess will turn into fat, whether its protein or carbohydrates. You should avoid fat but at the same time you should watch your calories too. If you want to lose weight don’t consume more calories than your daily metabolic rate.

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Glycemic Index Explained.

The Glycemic Index is a value that measures the effect of food on blood sugar levels. The higher the glycemic index the more it will raise the blood sugar.

Before few years, it was kept simple that complex carbohydrates like potatoes, rice etc. are absorbed slowly and simple carbs like sugar, candies, jams etc results dramatic rise in blood sugar level. But recent research has indicated that this is not necessarily the case. There are many more factors involved other than simple vs. complex carbs.

The Glycemic Index is a measure from 1 to 100. Glucose has a value of 100 on which other foods are calculated. For example if a food’s Glycemic Index is 50 that indicates that the food has an effect on blood sugar equal to that of glucose.

Glycemic Index And Weight Loss

Glycemic Index has changed over the time. Now doctors and nutritionist are no longer educating people on complex versus simple carbs, but tend to favor the Glycemic Index and its importance.

When you eat low glycemic foods it gives you full feeling for a longer period of time and this assist those trying to lose weight and eat less. Diabetes patients can now choose foods in a more controlled manner.

This doesn’t mean that Glycemic Index is the only key to weight loss, but it surely helps a lot in your weight loss program and just by changing your high glycemic index foods with low to moderate Glycemic Index foods will make a difference.

Glycemic Index Food List:

Note: Cooking any food may change its Glycemic Index.

Tips On Choosing Low Glycemic Index Foods:

• Choose brown rice instead of white [refined] rice.
• Choose new potatoes than older potatoes. Sweet potatoes also have low Glycemic Index.
• Choose unrefined cereals like oats or muesli than processed cereals
• Brown bread or mixed grain bread than white bread.
• If you eat biscuits, select those with whole grains or multigrains in them are lower to moderate in Glycemic Index.
• Cakes and muffins made with oats, seeds and fruits can supply more low Glycemic Index carbs.
• While choosing a fruit choose Stone fruits like peaches, nectarines, apples, citrus etc. are lower in Glycemic Index than tropical fruits such as bananas, pineapple, melons, etc.

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5. What To Do If I Can’t Lose Weight

At the heart of natural bodybuilding, the two main things that really count are the amount of effort that you put into your training, and nutrition.

Now, the word ‘diet’ is often used as a dirty word, especially by people who are trained to lose weight and associate the word with starvation and being deprived of all the things that they most enjoy eating. While adopting a particular diet for bodybuilding purposes is not about starving or even denying yourself your favorite foodstuffs, there is a similar amount of discipline required as would be necessary if you were trying to lose weight.

Let us start by looking at the basics of nutrition for anyone who wants to start bodybuilding, or is interested in doing so more effectively.

Bodybuilding nutrition basics…

More is better: One of the first things that you have to do if you are going to adopt a diet regime that is designed to increase muscle mass is to move away from the traditional three meals a day scenario. Instead, you need to eat perhaps five smaller meals a day, with considerably less time in between eating times.

The reason that you do this is that under normal circumstances, your body will assume that there is no more food coming if you don’t feed it for more than three or four hours.

Consequently, in this catabolic state, your body will immediately start to feed on lean muscle (leaving your body fat untouched) on the basis that this body fat is high in calories and therefore represents an excellent source of long-term energy if there is no more food coming for a longer period.

This is completely contrary to what you want as a bodybuilder, so you must eat several smaller meals a day, with no more than 2½ or 3 hours between each one.

Balance is the key: As you will discover later in this chapter, when people decide that they want to become bodybuilders, they do not each do so for the same reasons. For example, some people may need to pay more attention to losing fat before starting to build real muscle mass, while others who have already got themselves to a position where their body fat levels are very low will be the opposite, wanting to focus on muscle building right from the very beginning.

Hence, there is an element of your diet having to be focused on whatever it is you specifically want to achieve at this time.

As a general rule, every meal that you take should be balanced between the three micronutrients that every bodybuilder needs, which are proteins, carbohydrates and good fats, with each being taken in the right proportions.

What you should not do is have meals where everything or almost everything you eat falls into the same micronutrient category.

For example, a meal that is made up of little other than carbohydrates (e.g. a bowl of pasta and plain bread with a sliver of spread) is not likely to be a great help to your body building diet, because every meal should attain the balance that you need to achieve your objectives.

As a broad guideline, most body building experts recommend a diet that is 40% carbohydrate, 40% protein and 20% good fats. But the most important thing is, try to make sure that whatever balance you are aiming for, every meal is approximately the same.

Why the glycemic index is important: The glycemic index (GI) is a measure of how quickly your blood sugar levels rise after ingesting a carbohydrate, which always happens because as soon as you take in carbohydrates, it gets turned into glucose. In turn, glucose makes ATP, which is a natural substance that ‘drives’ everything your body does.

According to the glycemic index, every foodstuff or beverage you ingest is assigned a value, which indicates how quickly sugar is released into your blood after taking that food or drink.

Some substances would act very quickly to increase blood sugar level, if for example you drank a pure sugar drink. Hence, this drink would have a high glycemic index near the upper limit of 100, whereas whole wheat spaghetti has a GI figure of somewhere between 35 and 40.

Given that carbohydrates generate energy for your body, you might assume that the higher the GI figure is for particular foodstuff, the better it will be for anyone who is trying to power their bodybuilding efforts, but you would be wrong. This is because when any food or drink you take in is very high in sugar, it prompts a sudden surge of pancreatic activity to produce insulin.

Unfortunately, while your body is still heavily laden with insulin, it is not capable of losing fat, because the natural hormonal imbalance that has been generated triggers fat storage.

Foods and drinks that have lower GI figures are far better for anyone who is an active bodybuilder, because the release of sugar is naturally slower and therefore the surge of insulin is far more controlled as well.

This means that there are fewer ‘highs’ and ‘lows’ and that your appetite is likely to be far more controlled which minimizes the risk of suffering ‘snack attacks’.

Lower glycemic index foodstuffs are extremely effective for controlling the amount of fat that you put on, while they also help bulk up your muscles and burn existing fat at the same time.

In a perfect scenario, all you would need to know about the carbohydrate you’re eating would be the glycemic index, but nothing is perfect. There are a couple of reasons you cannot use GI as the only guide of how good particular carbohydrates are in your body building diet.

Firstly, if you take on board carbohydrates as well as proteins and fats in the same meal (as we have already established that you should) then both the proteins and fats will slow down the energy absorption from the carbohydrate.

Secondly, there are different types of carbohydrate and they are handled in different ways by the body.

On the one hand you have complex carbohydrates such as starchy foodstuffs like oatmeal, sweet potatoes and lentils, while on the other there are fibrous carbohydrates such as asparagus, broccoli, cauliflower and tomatoes. If you eat a combination of starchy and fibrous carbohydrates together, then the latter slows down the absorption of the former, thereby lowering their GI rating, which is better for building muscle and reducing fatty deposits.

Eat these compact carbohydrates in small portions at every meal, but make sure that there is a least one portion with every meal.

Whereas complex carbohydrates release energy into the body slowly, simple carbohydrates will do so much more quickly, so foodstuffs like apples, pears, oranges, peaches and strawberries will give you a far quicker energy boost.

The glycemic index is a measure of the power of food to increase blood glucose levels after consumption. The more power you take in, the more power needs to be burned off if you are going to attain the perfect shape and physique for bodybuilding purposes, whether this is for competition or purely for your own satisfaction.

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An egg is one of the complete protein food available. We all know that protein is must if you want to build muscles. Without protein your muscles will simply not grow no matter how hard you train in the gym. A bodybuilder’s diet must be much higher in protein compared to an average person.

An egg contains about 6 Gms of protein of high quality, so high that it is used as the standard to measure other foods. Eggs are also a rich source for micronutrients like A, E and K and a range of Vitamin B. Egg is also a complete protein which means it contains all the eight essential amino acids needed for building muscles and valuable minerals like calcium, iron and zinc.

Now you must be having a question “What about the fat that eggs contain?” First of all egg whites contain no fat whatsoever it is. On the other hand the yellow part i.e. the yolk contains about 5 Gms of fat out of which 3.5 Gms are unsaturated [healthy fat] and a small portion 1.5 Gms of saturated fat. Eggs are easily digested and absorbed. Egg protein is slow protein. Our body needs slow protein which supplies amino acid slowly for a longer period of time.

Now let’s have a look how your diet will look like if you add eggs to your diet and what are the benefits.

6 Egg Whites And 2 Yolks In The Morning Are Going To Provide The Body With:

• 26.5 grams of protein.
• Zero carbohydrates.
• 5.23 grams of fat 2.7 grams of that is unsaturated fat (good fats).
• 153 calories.

Add A Bowl Of Oats, One Banana & 2 Tablespoon Of Flaxseed Oil To Get:

• 39 grams of Protein
• 78 grams of Carbohydrates
• 48 grams of fat amazingly only 4 grams of this fat is saturated (bad fat).
• A total of 900 calories

The Above Meal Three Times A Day Equals:

• 117 grams of protein
• 234 grams of carbohydrates
• 144 grams of fat which only 12 grams is saturated
• A total of 2700 calories

Add A Protein Bar In-Between One Of Those Meals:

• 24 grams of Protein
• 38 grams of Carbohydrates
• 5 grams of fat which, 3.5 grams is saturated
• Total Calories 295

This Ends Up Calculating To:

• 141 grams of Protein
• 272 grams of Carbohydrates
• 149 grams of Fat which 15.5 grams is saturated
• Total calories 2995

Add A Post Work Out Shake & You Get:

• 50 grams of Protein
• 80 grams of Carbohydrates
• Total calories 520

Add In 2 Liters Of Milk Throughout The Day:

• 66 grams of protein
• 94 grams of carbohydrates
• 72 grams of fat 46 grams coming from saturated
• 1280 calories
• You can use skimmed milk which contains 0.5 percent fat.

Add 300 Grams Of Tuna With 1 Cup Of Broccoli:

• 64 grams of protein
• 10 grams of carbohydrates
• 6 gram of fat 1 gram coming from saturated sources
• 350 calories

At The End Of The Day You Will End Up With:

• 321 grams of protein
• 431 grams of carbohydrates
• 227 grams of fat out of all that fat we only have 62.2 grams of saturated
• Total Calories for the Day 5051

Amazed?? I am sure you are. When you are bulking up many of you must be finding it difficult to add clean calories to your diet.  This is just an example how you can add proteins and calories when you are bulking up or just want to maintain your current body weight.

Now the other benefit of egg is it can be cooked in many ways.

Ways to cook your eggs

• Steamed
• Boiled
• Micro waved
• Fried
• Baked
• Scrambled

Now it all depends what tastes better for you. But if you just can’t stand the taste of eggs in any way then cook eggs in micro wave then put it in a blender with some oats, milk, yogurt, flaxseed oil; natural peanut butter and a scoop of protein powder and you won’t even taste them. This way you can have a great meal replacement.

So next time when you think about eggs be creative add eggs to your diet and build muscles..!

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