In the age of the internet it’s no surprise that there’s a wealth of weight loss misinformation out there. This information is confusing, contradictory and most of the time, flat out wrong!

{She advocates lifting weights and guess what? No bulging muscles!}

Being able to separate weight loss fact from fiction could mean the difference between successful fat loss and fat loss setbacks. Keep reading to see if any of these weight loss myths are responsible for your weight loss dilemma!

Weight Loss Myth #1 – All Calories Are Equal

It’s no secret that here at TFLA we encourage creating a calorie deficit for fat loss, but that doesn’t mean that all calories are created equal.

Certain foods, like fat burning foods, require your body to work harder simply to process them. These foods are better for fat loss than easy overly-processed foods that require almost no effort to break down. When you have a diet that includes fiber and lean proteins, they take so much work to digest that you burn some of their calories before they even get absorbed!

You can’t say that about a Twinkie!

Weight Loss Myth #2 – Fat Free Food Doesn’t Cause Weight Gain

Fad dieters love to nosh all day long on fat-free food products thinking this is their golden ticket to weight loss. The truth is that our bodies actually need some fat for general health and body functions.

Fat provides our bodies with much-needed fatty acids that help get vitamins to where they are needed, keep our hearts healthy and give us fuel, just to name a few things. Then there are the bad fats like saturated fat that we simply do not need.

The U.S. Department of Agriculture as well as the Institute of Medicine recommends that 20 to 35% of our daily calories come from fat. So you see, a fat free diet will not only NOT help with weight loss, it may actually hinder it.

Weight Loss Myth #3 – Lifting Weights Will Give Me Big Muscles

This is by far my favorite weight loss myth, because thousands of women tell me this regularly. Trust me ladies, if lifting weights were all that’s required for big muscles, gyms would be far more crowded!

You need strength training exercises like weight lifting to help you burn calories all day—even when you’re sitting around watching TV or dreaming about cheesecake. Getting big muscles requires a lot more than just lifting weights.

Weight Loss Myth #4 – I Workout Regularly So I Eat What I Want

It sounds good to say, but the truth is that simply working out each day does not give you free reign to eat what you want. I mean you should want to eat the things you eat each day, but an hour on the treadmill does not mean that you can eat burger, fries, and pie and wash it down with a coke.

Most of us do this to some extent; reward ourselves for a kick ass workout, it’s only natural. But you should find other ways to reward yourself if weight loss is your goal, such as a new item of clothing.

Eating recklessly each day or even most days, cannot be undone each day with regular exercise. Go here to find out how to count calories for weight loss.

Weight Loss Myth #5 – Nighttime Eating Makes You Fat

This is another one of those half-true weight loss myths that drive me crazy! Eating at night isn’t a problem; overeating at night is a huge problem. In fact, as long as you work hard to create a calorie deficit and avoid eating right before your head hits the pillow, you will not gain weight.

{This misinformation surrounding this myth makes you feel guilty for feeling hungry, then you overindulge.}

What you eat at night is more important than what time you eat. Most late-night snackers grab nutritionally bankrupt foods that have more problems than just a ton of calories. Choose a healthy snack at night like fruit or low-fat popcorn if you tend to want or need a snack in the hours leading to bedtime.

Weight Loss Myth #6 – Going “Off” Meat Will Make You Lose Weight

While it is true that eliminating or reducing your meat intake can produce positive health benefits, there is a difference between eating vegetarian and eating healthy. Unfortunately the two don’t always go hand-in-hand.

What many diet vegetarians forget is that they should be eating vegetables, but many who cut out meat to shed fat end up eating anything but fruits and vegetables. Fake meat products, cheese, beans and pasta are often diet staples for this type of vegetarian, which has the unintended consequence of adding more calories, rather than reducing them.

Weight Loss Myth #7 – You Know How Many Calories You Burn

At the risk of being the bearer of bad news, I feel obligated to let you know that your favorite treadmill or elliptical machine is not an accurate measure of your calories burned during a workout session. This doesn’t mean that these machines don’t get close, but without vital information like gender, weight and body type, there’s no way the machine can be accurate.

The best bet here is to underestimate how many calories the machine says you’ve burned, while also eating about 250 fewer calories each day. This way you can make sure you’re burning enough calories to enjoy successful and ongoing weight loss.

If you subscribed to any of thee myths there’s a good chance that you have difficulty making healthy food choices. To help you get a better grasp of healthy eating and food choices, read our Eat Stop Eat review.

Anyone who has tried and tried again to lose weight knows the importance of minimizing sugar in our diets. If you’ve ever uttered the words, “no dessert for me, I’m on a diet,” then you probably want to know if sugar makes you fat.

When it comes to sugar and fat gain there is a lot of misinformation out there and this misguidance doesn’t just relate to weight gain either –  for example, did you know that high sugary diets are also linked to an increased risk of yeast infections ?

Yes, I bet you didn’t know that!

Ok – before we delve into whether or not sugar makes you fat, we must understand that all sugars are not created equal.

If you’ve ever wondered, does sugar make you fat, keep reading to find out the answer!

Counting Your Sugar

If you’re not sure how to translate those grams of sugar into a number that means something to you, let me tell you how. Take the grams of sugar per serving and then divide by four; that is how many teaspoons of sugar your food has.

Wait, how many? Yep that’s right, now you know something those sugary food distributors don’t want you to know!

One teaspoon of sugar has 16 calories, and when it comes to whether or not sugar makes you fat calories are where you want to look.

Weight Gain & Calorie Deficit

Does sugar make you fat? Yes, sugar will make you fat if you get a lot of calories from sugar and you fail to burn more of those calories than you consume. One way to make sure you burn more calories is to engage in regular exercise.

Why Sugar (May) Make You Fat

Let’s be clear on thing; sugar is not a dietary evil void of all nutritional value. In fact our bodies use sugar for survival, particularly with energy. In fact some healthy foods like fruits and vegetables are broken down in the body as sugar.

Ok, moving on.

There are actually a few ways in which sugar can make you fat, that is contribute to the storage of excess fat. First, excess glucose—key word excess—causes your liver to exceed it’s sugar capacity, which means you’re eating too many foods high in sugar. What happens when your liver is packed with sugar (i.e. fuel)? That excess sugar is converted into fat, fatty acids to be specific, and stored as…FAT.

{Just 10 of these gummy bears has 13 grams of sugar!}

Once that sugar has been converted (by the liver) it travels through your bloodstream and gets stored in the places you tend to store fat, such as the thighs, belly, breasts and hips.

This same process occurs when too many simple carbs (bagels, soda, beer & pretzels, for example). The insulin levels spike when simple carbs are consumed, causing your body to stop burning fat so that the recently consumed sugar can be converted to energy. When your muscles are filled with energy, the excess insulin (sugar) is converted, then stored as fat.

So yes sugar can make you fat, but mostly if your diet contains a lot of high sugar foods.

Let’s take a look at the amount of sugar in a few popular food items;

Let this chart serve as a reminder that you should always monitor the amount of sugar you consume, especially when snacking. If you’re concerned about sugar making you fat, then the nutrition label will be your new best friend!

Like most other things associated with weight loss, sugar consumption is perfectly fine if done in moderation. Moderation however means getting your sugar from healthy sources that will be broken down easily, unlike calories from soda and candy.

Looking for a way to cut down on sugar intake? Read our Eat Stop Eat review to find out if intermittent fasting can help you break your sugar addiction.

Although technology has helped us all avoid close personal relationships, weight loss is one area where human contact is a good thing. Having someone to lean on is a great way to monitor and maintain your weight loss efforts.

{Everyone needs a little support once in awhile…weight loss is no exception.}

Most of us focus on eating healthier and leading more active lives for weight loss success, but a support system can be just as important to your success or failure. Keep reading to find out which method of weight loss support is best for you!

Weight Loss Buddy

A weight loss buddy can help your weight loss efforts in a wide variety of ways that include; reminding you not to overdo it on the  low calorie alcoholic drinks, motivating you to workout when you don’t feel like it and even emailing you low fat recipes! Between you and your weight loss buddy, it’ll be hard not to lose weight.

Weight loss buddies also come in handy when you’re having doubts about your ability to stick to a healthier lifestyle. We all go through those doubts, but your buddy will remind you that getting used to living healthier takes time. Before you know it, you’ll be putting fresh watermelon in your shopping cart without even thinking about it.

Many people find weight loss buddies helpful because you can be open and honest about your successes and failures with someone you already know. But for some more weight loss support is required.

Online Forums

Many weight loss programs—including Weight Watchers (review HERE)—offer online weight loss support to you help dieters through the ups and downs of long-term weight loss. Online weight loss support is perfect for those of you who don’t have a lot of time to attend meetings, or simply don’t like interacting with people!

In addition to well known weight loss programs, weight loss support is available through sites like TFLA and many user-generated weight loss support forums. You can choose between professional weight loss support, or talk to others just like you for tips and tricks to make it through a workout the day after Thanksgiving!

Weight Loss Journal

For you loners out there in search of a way to hold yourself accountable without incredibly chipper weight loss sponsors, consider a weight loss journal. Write down what you eat each day and what exercises you completed, if you completed them. Write down anything that happens related to your weight loss efforts, especially if it’s a cooking tip or workout advice.

{You use the internet for everything else, now let it help you lose weight!}

Weight loss journals are a great methods of individual weight loss support because eventually we’re all gonna have to make this weight loss thing work on our own…right?

Right!

Keeping a diet journal doesn’t mean you have to obsessively write in it all day long after every glass of white wine. The point is to help you keep track of what you eat, so if you’re eating things like fruits, vegetables, fiber and lean protein there shouldn’t be much to remember.

YOU

The best weight loss support you have is yourself. Of course the above-mentioned methods of weight loss support are great, but losing weight is about more than looking smokin’ hot. You are your best supporter because its your body and your life most affected by your decision to lose weight.

There will be setbacks and you have to deal with them, but as long as you deal with them there’s no reason to get down on yourself. The longer you live an overall healthy life…the easier it becomes.

It’s important to have supportive people around you as you attempt to change a lifetime of poor eating habits, but it is also important that you keep a positive attitude. Once you get your weight loss support system in order you should read our Fat Burning Furnace review to help you get your diet & exercise plans in order.

Going out to eat is something we all enjoy…except when we’re on a diet. Eating healthy and eating out are not mutually exclusive; it’s totally possible to do both.

{Dining out like this will not do your weight loss efforts any favors. Any!}

You can dine out occasionally and still lose weight, if you’re willing to make a few smart choices on behalf of your weight loss efforts. Keep reading to find out how you can dine out and still lose weight!

Dine Out Less Often

This is one of those times that losing weight will require you to place a few restrictions on yourself. While it is highly possible to dine out and keep up weight loss, it becomes less possible the more frequently you eat out. If you dine out more than 2 nights each week, eating for weight loss becomes less possible.

Studies have shown that those who dine out 2 or more times each week were less successful at maintaining their weight loss than those who simply did not dine outside the home.

Appetizers

Rather than ordering a gigantic entrée, pick a light and tasty option from the starter menu. Don’t believe me? Well how do you explain that portion size increases coincide with the increasing prevalence of obesity? Appetizers today are the same size as a dinner entrée 15 years ago, so don’t think you’ll be left hungry if you order an appetizer for dinner.

Creating a calorie deficit requires you to consume fewer calories; an appetizer will help you achieve that without the temptation of a huge plate of food staring back at you!

On The Side, Please

Even if your server stares holes into you, order indulgences like salad dressing on the side. Salad dressings, especially the creamy varieties can be packed with calories and fat, two things you definitely need to reduce for weight loss. This is also true for high calorie condiments like mayonnaise, so feel free to happily say “on the side, please” to your server!

{On the side orders let you choose how much dressing you eat with your salad.}

When you order these ingredients on the side, you’re taking control of how much you consume instead of letting the cook decide that today is your cheat day. It’s your body and you get to decide what goes in it and how much.

Have A Drink

No, not that kind of drink. Dining out and still losing weight requires self control. If you lack that self control use this trick to help. When your dining companions are ordering cocktails, ask for a cup of green tea or sparkling water with a slice of citrus. This tiny dining out tip will reduce your appetite so you don’t order the highest calorie dish on the menu…and finish it!

Now, on to the other drinks. It is okay to have some alcohol when you’re out having a good time, but the key here is some alcohol, not tons of it! Alcohol adds liquid calories that don’t make you feel satisfied (at least not food satisfiedJ), so if you’re going to drink make it spirits that don’t require lots of drinks to feel the effects.

Just keep in mind that alcohol will dehydrate you and make you feel awful and bloated in the morning so enjoy the booze but enjoy it…IN MODERATION!

Tomato, Not Cream

Sauces are amazingly delicious and high in calories, making them truly dangerous for anyone trying to shed the fat. When you’re dining out on a diet, say no to cream-based sauces that include béchamel and béarnaise sauces. These sauces are quite high in calories and can make a simple pasta or chicken dish, explode with calories.

When ordering sauces, tomato-based sauces and pesto are healthy food choices for weight loss. If you must try a cream sauce, order it “on the side”!

Doggy Bags

This should go without saying, but the key to dining out and still losing weight is to take it home if you can’t finish it. Don’t stuff yourself in an attempt to clean your plate…unless you get the meal for free for being completely gluttonous!

{Doggy bags can go a long way in helping with portion control while dining out.}

Restaurants invest in items like Styrofoam containers and paper bags for a reason…so you can take their extremely large portions home and feed the rest of the family! Ok I’m sort of kidding about that last part, but really if you can’t finish your dish, make it tomorrow’s lunch.

Dining out while trying to lose weight is a great time to think about recycling…as in recycling your leftover dinner into tomorrow’s lunch or dinner. If you’re feeling especially creative, make it a tasty twist on a healthy breakfast.

Losing weight doesn’t mean you’re stuck at home while your friends are out slamming chili cheese fries and beer. Losing weight successfully means making smarter food choices when you go out.

If you’re still having trouble eating out and eating healthy, maybe your body needs a break. Read our Eat Stop Eat review to find out if intermittent fasting will help you dine out and lose weight at the same time.

If you think skipping breakfast is the answer to your weight loss worries, think again. While it is true that you must create a calorie deficit to lose weight, you don’t have to create that deficit by eliminating breakfast from your day.

{As long as you skip breakfast, you’ll never see the number you want.}

Plenty of studies have shown that those who eat breakfast experience more significant weight loss than those who do not. So instead of rushing out the door with just a cup of coffee in hand, keep reading for easy breakfast ideas for weight loss!

Bran Muffins

So maybe you don’t find bran muffins delicious at all, but maybe that’s because the gas station near your house doesn’t make the best bran muffins! Bran muffins are packed with weight loss helpers like fiber—a medium oat bran muffin has 21% of your daily allowance of fiber—and protein. Bran muffins also aid weight loss because you get tons of nutrients you need including calcium and almost 600mg of potassium!

Bran muffins are easy to make for breakfast and you can still eat it during the commute to work…if you choose. Cut down on sugar by adding raisins or cranberries to your muffins. What’s most enticing about bran muffins for weight loss is that most of the ingredients are already in your kitchen: wheat bran, vegetable oil, egg, flour, baking powder, salt, raisins and brown sugar.

Just remember the more sugary ingredients you add into your bran muffin mixture, the higher the calories will be.

Fruit & Muesli

When you’re looking for an easy breakfast idea for weight loss that’s also tasty, look no further than muesli and fruit. Made with raw whole grains–which kicks fat’s ass–fruit and nuts, muesli is a satisfying breakfast that won’t make you spit it out!

Mixing fruit and muesli for breakfast will give you plenty of energy to begin a busy day without sugar highs that result in cravings and headaches. So how does muesli and fruit help with weight loss? Simple, oats and nuts like almonds make you feel full and suppress your appetite so you don’t eat when you aren’t hungry! An easy breakfast idea like this one is ideal for weight loss because it’s easy to make and great even on the go.

TIP: Choose muesli that’s sugar and salt free for best results.

Smoked Salmon & Eggs

Most of you probably don’t consider salmon a breakfast food, but the truth is that smoked salmon has a light and refreshing flavor that goes remarkably well with the world’s favorite breakfast food—eggs. You know that salmon has many health benefits, especially protein and fatty acids, so why not add a few slices to your morning?

{Don’t let your preconceived notions prevent you from enjoying this easy breakfast idea!}

Smoked salmon can be expensive, but you don’t need to add a whole filet to your egg and toast. What’s great about smoked salmon is that a little goes a long way in flavor and satiety. Rather than bacon and fried eggs on a huge bagel, try smoked salmon with any egg you like. Sprinkle capers on top for additional flavor if you like.

TIP: Ask your deli worker for smoked salmon trimmings if you’re on a budget. They taste just as good and cost half the price!

Avocado & Tomato on Toast

When eaten in moderation, avocados are a healthy and delicious addition to any meal. Although avocado and tomato are non-traditional breakfast foods, together they make an easy breakfast idea for weight loss. One medium tomato has just 22 calories, while ½ cup of sliced avocado has 117 calories. Throw in 2 slices of whole grain toast and you have a healthy breakfast for just 339 calories!

The whole grains, fiber and protein are all awesome foods that make losing weight seem not so hard. And this breakfast idea is certainly easy; all you have to do is mash ½ cup of avocado, top with sliced tomatoes and season with salt and pepper. If you need a little more flavor, try fresh or dry herbs; they add lots of flavor for very few calories.

So you see coming up with easy breakfast ideas to help you lose weight is totally possible. We all love those fatty breakfasts like pancakes & waffles, eggs & bacon and all those other breakfast combos that can total more than 700 calories for one plate! Unfortunately however, those foods will only make your weight loss efforts more difficult.

Make your life easier by giving these easy breakfast ideas a try. The goal is to stay energized so you can lead a more active life. Get more information on healthy foods by reading our Diet Solution Program review.

When it comes to weight loss, many yo-yo dieters keep trying the same old methods and expecting different results. Isn’t that the very definition of insanity?

{Weight Watchers (allegedly) helped Jennifer Hudson shed the fat…can it help you?}

Well the good news is that Weight Watchers has done something very few weight loss programs have done—change their methods to keep up with weight loss science! Keep reading TLFA’s Weight Watchers review to find out if the new Weight Watchers is for you!

Weight Watchers PointsPlus™

The old Weight Watchers program focused on points through calorie counting, with a penalty handed out for fats. In 2010 however, Weight Watchers began a new weight loss points system that takes into account important dietary factors that include a diet rich in fiber and protein. Weight Watchers new and improved PointsPlus™ allows you to eat virtually unlimited fruits and vegetables as they have a point value of 0!

This new PointsPlus™ system by Weight Watchers is based on what has been learned in the last few years about losing weight and keeping it off.

How Weight Watchers PointsPlus™ Works?

Although Weight Watchers does have a new points system to help dieters shed unwanted pounds, the basics of how it works are still the same. You will receive a PointsPlus™ target from Weight Watchers, which lets you know how much food/how many points you are allowed for the day. These points are intended to make sure you lose weight without feeling hungry.

The new PointsPlus™ system by Weight Watchers gives food ‘points’ based on its protein, carbs, fat and fiber count. While researching our Weight Watchers review, we also found that there is an option for ‘Power Foods,’ which are defined as foods that make your body work harder to burn them while also giving you greater nutrition each day. These power foods include whole grains, lean proteins, low fat dairy products and of course…fruits & vegetables.

What’s Good About Weight Watchers PointsPlus™

What’s encouraging about Weight Watchers new point system is that it puts the power of food choices in the hands of the dieter, rather than a pre-determined amount. Instead of just eating whatever you want within a specific amount of points, the PointsPlus™ system gives greater value to proteins and fiber and less value to fat and other foods that your body can break down without much effort.

{This little logo lets you know you’re on the new weight loss program…the one that works!}

Weight Watchers also places greater emphasis on fruits and vegetables by giving them a zero value, so dieters feel encouraged to eat more produce without worrying about points. Now that dieters actually have to think about healthy food choices, Weight Watchers is showing that they really do care about weight loss and maintenance.

What’s Bad About Weight Watchers PointsPlus™

It’s difficult to say that the new and improved version of Weight Watchers weight loss program is bad, however if were things that concerned TFLA it’d be the prepared meals by Weight Watchers. These meals and food items are a great way to help dieters learn more about what foods they can and cannot eat. Unfortunately they are also a great excuse to not really change your eating habits, because someone else is doing all the work for you!

The other double-edged sword with the new points plan is that all fruits and vegetables are treated equally, which means the calories in watermelon count as much as the calories in an avocado, which has nearly 200 calories more! For a person with a certain body type–short people for example–an extra 200 calories every day or even a few days each week can put you much farther away from your weight loss goal than you think. What Weight Watchers fails to take into account is that some  fruits and vegetables have high calorie counts and should not be eaten in excess.

Because Weight Watchers is a weight loss program they do remind you that a calorie deficit is required for weight loss and an active lifestyle is promoted. However they do not explicitly encourage exercise, which we believe is a key component to successful and ongoing weight loss.

Support

One area in which Weight Watchers has always excelled is providing support for its members. Weight Watchers PointsPlus™ system allows you the same support as before; online for privacy or in person for a shared weight loss experience.

Weight Watchers PointsPlus™ Verdict

The new version of Weight Watchers point system is an effective way to experience successful weight loss. By using an improved method of assigning point values to foods, Weight Watchers has given customers a chance to learn how to lose weight rather than simply following orders.

Encouraging dieters to eat more fruits and vegetables is always great advice, and it is much easier to do when they have no points! Unfortunately the point value of fruits and vegetables will likely lead many to experience weight gain or stagnation. A new method with tons of recipes to follow, a point guide for when you dine out and an iPhone application makes using Weight Watchers easier than ever. Use Weight Watchers PointsPlus™ as a stepping stone to independent weight loss and you’ll learn much of what you need for successful weight loss.

A healthy diet and an active lifestyle are keys to weight loss and Weight Watchers PointsPlus™ system can help.

If you’re still skeptical of Weight Watchers, read our Eat Stop Eat review for other methods of breaking your food addiction and losing weight, not to mention KEEPING IT OFF!

The cycle of traditional dieting is both hellacious and demoralizing. Severe calorie restrictions and food eliminations force you to binge on high calorie, fat-filled foods and before you know it, your so-called diet is over before it’s really begun.

{When your diet has reached this stage, its time to start something new.}

Stop yo-yo dieting and putting yourself on food punishment! There are natural weight loss foods you can eat that are light in calories, totally satisfying and helpful to weight loss. Keep reading to find out more!

Grapes

When you want natural weight loss foods, look no further than grapes! They come in a wide variety of colors and flavors, ranging from tart to sweet to fit any taste. Grapes are natural weight loss foods because they are all natural of course, but also because you get lots of satisfaction from relatively few calories.

Grapes are a natural weight loss food because they are a natural replacement for snacks with similar flavors. Instead of reaching for a handful of candy, reach for a cup of concord grapes…it’s just 62 calories! Grapes have all-natural sugars, calcium and a ton of potassium!

Can’t live without potato chips? Fine. Replace your candy craving with tasty grapes!

Hot Peppers

Finally, a justification for my love of all things hot! Hot peppers are natural weight loss foods that you probably sometimes eat…in the mildest of forms. Whether you eat a spicy jambalaya or a kickin’ hot salsa, these are natural weight loss foods that should be in your diet!

{These bright and colorful peppers will give your taste buds a jolt and help with weight loss.}

Go HERE for TFLA’s chemistry 101 course on eating hot stuff to help you look like hot stuff!

When you reach for a spicy dish or just a hot pepper, these natural weight loss foods work by making your metabolism digest food faster. Don’t go overboard on the hot peppers however, especially if you suffer from high blood pressure or heart disease. When it comes to natural weight loss foods, a little bit of hot pepper goes a long way.

Find which chile suits your taste buds!

Broccoli

Before you roll your eyes in disgust, broccoli is very tasty thank you very much! But broccoli also happens to be high in calcium—43 grams per cup, actually—which makes it very good at breaking down fat. Broken down fat will say buh-bye to your body in no time, which will result in less of you to love!

Steamed, raw or roasted broccoli is a natural weight loss food that’s easy and versatile to prepare. Broccoli is even a great way to indulge in a creamy ranch or French onion dip.

There’s another reason broccoli ranks high on the natural weight loss foods scale…it’s a low calorie wonder! One cup of broccoli has only 31 calories, which is a great side dish to a nice cut of halibut for anyone looking to create a calorie deficit without going hungry!

Brown Rice

Brown rice is the natural weight loss food that you should keep in your cabinet. Toss out that instant rice because it isn’t doing your weight loss efforts any good. Whole-grain brown rice is a great natural weight loss food to replace your enriched grain products.

Whole grain products like brown rice still have all the nutrition and fiber that makes it such a natural weight loss food, unlike processed grains that remove the nutrient-rich outer shell of the grain. The fiber and protein in brown rice are what gives it natural weight loss capabilities. Next time you make stir-fry swap white rice for brown rice, it’s so popular that you can find specialty rice like jasmine and basmati in whole grain brown varieties!

Make life even easier on your next trip to a sushi restaurant and order your roll with brown rice. Every little calorie eliminated counts towards your weight loss goal!

These are just 4 natural weight loss foods you should be eating. There’s still more to learn and you can start by reading our Diet Solution Program review!

Say what you will about the French but when it comes to cheese (and fries), they know their stuff! Brie is creamy yet delicious and is made from cows’ cheese. Brie gets its name from the region in France which it originates.

{Baked brie adds layers of flavor and when served with fruit, limits your portion sizes.}

Le Brie as it is known throughout France is aged for at least a month before it is ready to pass through your lips.

Keep reading for Brie nutrition facts.

Major Nutrients Found in Brie

Looking at the Brie nutrition chart above shows that there’s a reason it’s so good…its sooo bad! The saturated fat found in a wedge of Brie cheese is more than any human needs to consume in a day. The amount of sodium and cholesterol found in Brie should also give you pause before eating an entire wedge on your own!

The good news is that when eaten in moderation, Brie can actually be pretty healthy. An entire wedge of Brie cheese has nearly 200mg of potassium, 230mg of calcium and nearly 30 grams of protein, which means you’re getting tons of good stuff…in addition to the bad.

Storing/Selecting

When choosing Brie, make sure the cheese is a soft yellow color (like butter) and the rind is not pure white. A fully white rind means that the cheese isn’t fully matured to have the delicious Brie flavor. Never choose Brie that isn’t stored in a refrigerated area, as this cheese tastes best served slightly chilled. Brie comes in wheels or wedges, so choose based on what you need. Always check the expiration date on Brie before grabbing a wedge and hitting the checkout counter.

Store Brie cheese in the refrigerator when not using. Keep Brie wrapped tightly in plastic or seal it in an airtight container to maintain its freshness.

Eat It With

Brie cheese is delicious on its own or paired with a variety of foods. Serve Brie with plain or flavored crackers, or on a platter with fresh fruit, nuts or preserves. Red wine goes great with brie cheese, especially for parties. Brie can also be used in other cheese dishes like Brie smashed potatoes or Brie en croute, which is just a fancy way of saying Brie wrapped in puff pastry and baked until gooey!

Burn Off Brie

To burn off the calories in a wedge of Brie cheese, you would need to do:

• 119 minutes of walking
• 50 minutes of SCUBA Diving
• 30 minutes of roller blading

Fried chicken is beautiful, it’s delicious and it’s partly to blame for why you can’t lose weight. As one of America’s favorite foods, fried chicken and fried food in general is cited as one reason for growing obesity numbers. The good news however, is that eating fried chicken doesn’t have to be all bad.

Knowing fried chicken nutrition facts will make sure you enjoy yourself the right way. Keep reading to find out if its possible to eat fried chicken and still lose weight.

Let’s peel back that crunchy skin to see what fried chicken has to offer in terms of nutrition.

Major Nutrients Found in Fried Chicken

The most nutritious thing about fried chicken is that it is still chicken, which means it has lots of protein, calcium and potassium per serving so you do still get lots of nutrients. As long as you eat fried chicken in moderation and with a healthy side dish, as you can see, there’s really no reason to worry.

Where fried chicken begins to get us weight loss wannabes in trouble is fat and cholesterol. A four ounce fried chicken breast provides you with 32% of your daily cholesterol, which means you should monitor the cholesterol in your side dishes and other meals throughout the day. Fat and saturated fat in fried chicken should make you think twice about piling on the mashed potatoes and macaroni & cheese.

But like with all things, fried chicken is fine as long as you monitor your portion sizes and choose healthy side dishes like steamed vegetables.

Storing/Selecting

The best way to enjoy fried chicken is to make it yourself. This way you can choose the oil and decide whether its pan-fried or deep fried chicken. Choose chicken that is pink in color, not white or yellow as this means your chicken isn’t fresh. Prepared fried chicken should be crispy and golden brown.

Store fried chicken in an air tight container in the fridge for up to 3 days. Keep in mind however that moisture may build up in the container if it isn’t air tight, which will turn your crispy fried chicken in to a mushy mess.

Eat It With:

Fried chicken is a protein that’s very versatile. Pair it with pasta or potatoes for a very hearty meal that could add more calories than you want. For best results eat fried chicken with steamed or baked vegetables that will satisfy your hunger without adding lots of calories to the meal. Cobb salad uses fried chicken as its main ingredient, although don’t let the ‘salad’ in Cobb salad fool ya; this bad boy has more than 700 calories before you add the dressing!

Burn Off Fried Chicken

To burn off the calories in a piece of fried chicken, you would need to do:

• 24 minutes of swimming
• 75 minutes of water aerobics
• 34 minutes of jogging

Living in our modern world has as many benefits as it does disadvantages. Pills for example can help cure and ease a wide variety of physical and mental problems, but often those pills come with outrageous side effects that make you wonder, why anyone would take such a risk?

[Sometimes pills do good things, other times...not so much.]

Twinlab Ripped Fuel is one such pill. Keep reading to find out how Twinlab Ripped Fuel side effects may affect you.

What Is Twinlab Ripped Fuel?

Twinlab Ripped Fuel is a metabolic enhancer that is designed to motivate fat loss without getting rid of muscle mass. This is accomplished through a daily regimen of 2 pills taken before each meal, but no more than 6 pills per day.

Find TFLA Twinlab Ripped Fuel Review, right here!

Ripped Fuel No-No’s 

Twinlab Ripped Fuel should not be taken by any person younger than 18 years of age. Ripped Fuel is intended only for adults. By that same rationale, pregnant and nursing women are also not ideal candidates for Ripped Fuel. The amount of caffeine found in Ripped Fuel makes it harmful to infants and children.

Due to Ripped Fuel side effects, Advantra Z recommends that several other classes of individuals avoid taking Ripped Fuel capsules. People who are at risk of or being treated for the following illnesses should not get on a Twinlab© Ripped Fuel regimen: heart disease, diabetes, anxiety, depression, high blood pressure, thyroid or liver disease, strokes and anemia.

It is unknown how Ripped Fuel may react with medications used to treat these diseases, and therefore these individuals are advised against taking Twinlab Ripped Fuel.

Ripped Fuel Side Effects

Many side effects have been associated with taking Ripped Fuel. Some have been reported by Advantra Z while others have been shared by Ripped Fuel users.

Because Ripped Fuel contains a large quantity of caffeine, intended to give you an energy boost, many side effects reflect this. Insomnia, heart palpitations, nervousness and headaches are some Ripped Fuel side effects associated with high doses of caffeine. If you experience tremors, agitation, or restlessness stop taking Twinlab Ripped Fuel and contact your physician.

Nausea is yet another reported Ripped Fuel side effect, although this symptom occurs mostly during the first few weeks of a Ripped Fuel regimen. Because Twinlab Ripped Fuel contains lots of caffeine and other ingredients your body may not be used to, nausea is common in the first few days.

[Ripped Fuel side effects will be different for each user.]

Dehydration and constipation are common Ripped Fuel side effects because most weight loss supplements suck up water from the body. The stimulants found in Twinlab Ripped Fuel are meant to give your metabolism a boost, which also has the unfortunate side effect of making you lose tons of water. Whether you sweat frequently or make too many trips to the bathroom, increasing your water intake while on a pill regimen should reduce Ripped Fuel side effects.

People with fair skin may experience the most severe Ripped Fuel side effects due to the St. John’s Wort found in Ripped Fuel. Advantra Z explicitly states on their website that, “people with fair skin should not overexpose themselves to strong sunlight due to the photosynthesizing nature” of the wort.

Before You Take Ripped Fuel

Starting any new pill regimen can have both known and unknown side effects. Since you know the Twinlab Ripped Fuel side effects, we recommend that you see a physician before you even make the decision to purchase Ripped Fuel.

Although there may be weight loss benefits associated with a Ripped Fuel capsule regimen, the number of illnesses that are advised against taking Ripped Fuel concerns us. Many of these illnesses including diabetes, high blood pressure and heart disease are also associated with being overweight or obese, which is why TFLA insists you get screened for these before taking Ripped Fuel.

Sometimes pills are useful in our modern world and sometimes they do more harm than good. If you’re looking for a more effective method of weight loss, read our Eat Stop Eat review on intermittent fasting. It’s cheaper than a pill, easier than food restrictions and more convenient than any diet you’ve tried before!

When it comes to dieting and healthy eating, our eyes are often much bigger than our stomachs. Gigantic portions have convinced us that ‘healthy eating’ is tantamount to starvation and put us at a disadvantage when it comes to reducing body weight.

[Watermelon is light on calories but this is too much food for one little guy!]

The good news is that an 1,800 calorie diet will help you lose weight and leave your tummy feeling satisfied at the end of the day. Keep reading to find out how an 1,800 calorie diet can help you do things fad diets never have.

Why 1,800 Calories?

The simple answer is that an 1,800 calorie diet gives you plenty of energy to make it through your busy days, while also allowing enough of a calorie deficit so you can lose weight. Regardless of your current weight or goal weight, an active adult can lose weight or successfully maintain their current weight on an 1,800 calorie diet.

There is one exception to this 1,800 calorie diet rule, however. Shorter individuals that lead relatively inactive lives will need to consistently eat less than 1,800 calories each day to experience weight loss and keep it off. I know, I know; this seems like a torturous way to lose weight but it isn’t. Our obsession with Super-sized this and Double XL that has made us believe than an 1,800 calorie diet will lead to sunken eyes and loose skin, but 1,800 calories is plenty for active adults eating for sustenance rather than sport!

The biggest weight loss bonus of all is that 1,800 calories has thismuch room for snacking, so you’ll have to be very creative to cheat!

An 1,800 Calorie Day

The best way to make an 1,800 calorie diet work for weight loss is to eat 3 well-balanced meals every day. Every meal does not need to contain meat, just be aware of other sources of protein so you get enough each day. An 1,800 calorie diet means each meal should be no more than 500 calories per meal—this gives you room for 300 calories in snacks.

Looking for easy recipes under 500 calories? Click HERE! 400 calorie dinners can be found here.

[Steak & potatoes is still an option on 1,800 calories...as long as you control your portions!]

The beauty of an 1,800 calorie diet is that when you do have cheat days, you can make up for it any way you choose. Splurged on lunch with the girls? No problem, have a light salad for dinner. Had a great day of healthy eating and need a reward? Feel free to have a tasty but calorie conscious dessert!

Calorie Counter

Ok so, no one wants to become that person. We’ve all seen them, stopping in the middle of every single aisle to check the nutritional label. It’s annoying and they happen to be in your way, thank you very much, but those annoying people have the right idea.

The only way to take charge of your weight loss efforts and stick to an 1,800 calorie diet is to know how many calories are in your foods! Your weight loss depends on you making an appropriate serving size for your meals. Controlling portions is key to consuming 1,800 calories each day,

If you’re ever curious how many calories are in your favorite foods, check out TFLA’s calorie section! We’re adding new foods every day and we’d love your input!

Losing Weight on an 1,800 Calorie Diet

Losing weight on 1,800 calories doesn’t mean you’re starving. In fact, it probably means you’re well fed rather than overfed with plenty of energy to put in a full day of work and get a regular workout. Which brings me to part two of losing weight on an 1,800 calorie diet: EXERCISE.

Without regular exercise—regular meaning 3 days at the absolute minimum—you will still lose weight, but it will take a lot longer. Minimal exercise is ok on an 1,800 calorie diet if you’re just trying to maintain, but significant weight loss requires regular cardio and strength training. Maybe you’d enjoy interval training more or sports as your exercise, it doesn’t matter honestly, as long as you exercise.

Obviously if you want bigger muscles or more defined muscles you’ll focus more on your exercise regimen. However if weight loss is your goal for choosing an 1,800 calorie diet, then choose physical activities that you can perform and that provide at least some enjoyment.

You don’t have to love working out to have successful weight loss…but it’d sure help if ya did!

Looking for a fat burning program that you and your spouse can do together? Read our Fat Burning Furnace review. Rob and his wife shed the weight by focusing on two important factors: diet & exercise…and look at them now!

Having six pack abs that you can show off seems to be all the rage lately, whether you’re a professional athlete, stage performer or reality television star. The question many readers have for me is; how can I get six pack abs?

{Need to have ripped abs? Twinlab Ripped Fuel says it can help…}

I’ve scoured the internet looking for products that promise to help you get “ripped abs” and today we’ve another to review. Keep reading for TFLA’s Twinlab© Ripped Fuel review!

What is Ripped Fuel?

According to Twinlab©, Ripped Fuel is a thermogenic fat metabolizer that comes in pill form. This ephedra free version is supposed to stimulate fat loss while also preserving lean muscle mass. Sounds good so far, right?

How Ripped Fuel Works

Losing weight on Twinlab Ripped Fuel requires a daily regimen of pills. To start, take 1 pill prior to each meal to determine how Ripped Fuel capsules will affect you. A regular dosage of Ripped Fuel—2 capsules before each meal—combined with a low fat diet and regular exercise is how Twinlab Ripped Fuel works for fat loss.

Twinlab Ripped Fuel Ingredients

Recently Twinlab has had to make a few adjustments to its Ripped Fuel formula, namely removing the now illegal (in the U.S.) ingredient ephedra from the formula. The ephedra free version of Twinlab Ripped Fuel is made up mostly of Guarana seed extract (800mg), is almost 25% caffeine. Other ingredients include bitter orange fruit extract (325mg), which is supposed to replace the ephedra, however studies have not backed up Twinlab’s weight loss claims concerning bitter orange fruit extract.

[It's important to look at all Ripped Fuel ingredients to see how they affect you.]

The third largest ingredient in the Twinlab Ripped Fuel formula is the ‘metabolic fat loss blend’ that contains St. John’s Wort extract, green tea leaf, ginger root, cayenne fruit and a few other ingredients. This blend totals 310 mg, which is far less of each ingredient than is needed to reduce body weight and fat loss.

Twinlab Ripped Fuel Pros & Cons

There are things that are good about Ripped Fuel and things that are bad. Ultimately it is up to you to decide if the good outweighs the bad enough for you to use this product safely.

What’s good about Ripped Fuel is that they have removed the ephedra from it, so it is now much safer to use. Because it is sold over the counter and online, Ripped Fuel has wide availability for customers without a prescription. Twinlab Ripped Fuel comes in an easy to swallow capsule with instructions that all adults can follow.

What worries us at TFLA about Twinlab Ripped Fuel is that it contains large amounts of caffeine (more than 500mg per dose), which can cause a host of health problems especially for those who are overweight. Although reasonably priced–$21 for 60 pills–Twinlab  Ripped Fuel does not contain enough of its key ingredients for effective weight loss.

Does Ripped Fuel Work for Weight Loss?

There are plenty of anecdotal tales regarding the effectiveness of Twinlab Ripped Fuel for weight loss, however the science just doesn’t bear it out. Many of the ingredients contained in Ripped Fuel are effective for weight loss…in larger doses. Twinlab recommended doses that are much lower than the levels deemed effective for weight loss.

However because Twinlab Ripped Fuel is supposed to be used with a regular exercise regimen and a low fat diet, some weight loss should occur. Keep in mind though that when combined with a balanced diet and regular exercise, just about any fat burning, weight loss supplement will show some signs of success.

Unfortunately the Ripped Fuel side effects just aren’t worth it.

Want to find out how to really burn fat and keep it off through a healthy diet and regular workouts? Read our Fat Burning Furnace review and take control of your fat loss!

Soda, pop, coke, cola or soda pop; whatever you call it, you probably call it tasty. People all over the world reach for enormous cups of coca cola to go with salad, burgers & fries, deli sandwiches and everything in between, which is why we at TFLA thought we should look at coca cola nutrition facts.

As the world’s most beloved soft drink Coke is available just about everywhere. No soft drink causes dieters greater temptation than the liquid calories found in coca cola.  

Let’s peel the tab on coca cola nutrition facts.

Major Nutrients Found in Coca Cola

As you can see there isn’t much of anything in coca cola to complain about…other than sugar. With just about 40 grams of sugar in 1 can, that’s just sugar. Coca cola is made up of mostly sugar, high fructose corn syrup and a variety of flavoring extracts.

If you love to drink coca cola, just keep in mind the calories found in a can of coca cola when you pair it with a meal. If you’re on a 2,000 calorie diet, be sure to add 143 calories to keep your calorie count in tact.  

Storing/Selecting

When choosing a can or bottle of coca cola, avoid dented or bloated cans. Cans with any kind of blemishes will change the fizzy carbonation and you just may sipping on flat coke.

Keep coca cola in the fridge or in a cool, dark place to keep maximum flavor and full fizz. Coke tastes best—in my humble opinion—when it’s cold, so a few hours in the fridge and it’s a nice and sugary way to wash down your lunch salad! 

Drink It With:

Coca cola goes with just about anything, but for weight loss or weight maintenance purposes you should try and pair Coke with something light in calories. We have some great dinner recipes under 400 calories here, that would make a good companion to one serving (note serving size above) of coca cola.  

Burn Off Coca Cola

To burn off the calories in a can of Coke, you would need to do:

• 40 minutes of walking
• 28 minutes of belly dancing
• 22 minutes of cycling

Gas, it’s something no one likes to talk about yet it’s something we all do—even the ladies. The problem with gas however, is usually the inconvenient times it occurs; during a meeting or a date with that special someone.

{What you eat–and how you eat it–has consequences for you and those nearby.}

There are certain types of foods that cause gas, but the tricky thing is that not all foods cause all people gas. Keep reading to find out which foods that cause gas and which foods are okay to eat…for you.

Dairy Products

Dairy is one of the most common foods that cause gas for many people. This can be because you are lactose intolerant or simply because your body is ill equipped to break down lactose. Lactose is sugar found in dairy products that contain milk, and if your body is unable to break it down, gas occurs.

When your body is unable to break down lactose, all kinds of dairy foods that cause gas can be to blame. The biggest gas culprits include cheese, milk, cream, yogurt and even eggs. To determine if dairy foods are one of the foods that cause gas for you, note how your body reacts within 30 to 90 minutes of consuming dairy products.

Fiber

Fiber is one of the foods that cause gas for most people. The good news is that not all fiber creates gas equally, and if fiber gives you gas there are things you can do to reduce, if not eliminate it altogether. Soluble fiber is in most of the fiber foods that cause gas. Soluble fiber easily dissolves in water, but it isn’t broken down until it gets to the large intestine, which is also when and where most of the gas is released.

Insoluble fiber produces far less gas because it passes through the intestines virtually unchanged. Insoluble fiber foods that cause gas are often referred to as roughage, because those foods push waste out of your digestive tract. This has the added benefit of flushing out harmful substances.

Soluble fiber foods that cause gas includes oat bran, beans and fruits, while insoluble fiber foods that cause gas includes wheat bran and some vegetables like kale. If fiber is one of the foods that causes you gas, simply decrease your fiber intake and slowly increase it to find out how much your body can take before it becomes…embarrassing.

Starch

Starchy foods that produce gas include pasta, potatoes and corn. Starches like these are carbohydrates with little to no water content, like bread, and produce gas when they reach the large intestine. Rice is the only starchy food that does not cause gas.

[Not all starchy foods cause gas so pay attention to what you've eaten...earlier.]

Other starch foods that cause gas include wheat products like bagels, pretzels and bread. Pastry dishes made with wheat are also included in starchy foods that cause gas. All you have to do to prevent starch-based gas is to decrease the amount of starch you consume until you’ve found the right amount for your diet.

Sugars

It seems there are already tons of reasons to reduce the sugar in your diet, but because there are different types of sugars in many foods that cause gas no other reason is more pressing than gas. Raffinose is a sugar found in beans, mushrooms and some grains & vegetables, which the human body cannot digest. Fructose is found is foods that cause gas like onions, pears, wheat and even artichokes. Then there’s sorbitol, yet another sugar that we humans are unable to break down. Sorbitol is a natural sugar in many fruits that cause gas like pears, peaches and apples.

Some of these sugars are used to artificially sweeten drinks and candy, which may be another reason those foods cause gas. Do your best to consume sugars found naturally in foods that cause gas like fruits, vegetables and wheat products. Again reduce your intake if you experience excess gas.

Tip: Experts say that releasing gas between 14 and 23 times each day is totally normal!

Shoveled Food

Eating too fast is probably one of the most important factors in foods that cause gas. Swallowing air, also referred to as aerophagia, is a major cause of gas in the stomach and can be caused by eating too fast. Shoveling food into your mouth without making an effort to chew can lead to gas released through burping or flatulence.

Eating too fast has a lot to do with which foods cause gas in certain people. Although gas is a normal part of being a human, it can be inconvenient and embarrassing, and most important of all most of it can be avoided. Sit down and take your time during meals and you can decrease the amount of gas you release.

Fix It

Take notice of the foods that cause gas and adjust the amount you take in to see if that brings your gas release to a normal level. You should also look into over-the-counter meds that alleviate or eliminate gas.

Find out how to create and shop for well-balanced meals that won’t leave you filled with gas by reading our The Diet Solution Program review.

Most diets on the market today cater to the fairer sex, who’s under more pressure than ever to be thin and stay thin. Diets for women often fail because they don’t adequately address the underlying reasons for the weight gain.

{The reason most “mainstream” diets for women fail is they don’t help you stop the behaviors that lead to YOUR weight gain. All weight gain is not equal!}

The science behind most diets for women is based on half-truths that simply sound compelling to a desperate dieter. When you peel back the layers on some of the most popular diets for women, you’ll see that it’s nothing more than a fad wrapped up in science and calling itself legitimate.

Keep reading to find out why diets for women tend to fail so often.

Lies

At the risk of sounding too harsh, I’m just going to put it out there that many diets for women fail because they are flat out lying. Eliminating steak from your diet or drinking nothing but lemonade for weeks might help you lose weight today, but about tomorrow and the next day, and the day after that?

Many of these diets for women fail because they aren’t honest about what is really needed for weight loss. You need to burn more calories than you consume to create a calorie deficit, which is required for weight loss to occur. If your goal is to lose 1 pound each week, you need to find a way to burn 3,500 calories per week. Maybe some of these fad diets for women will help you achieve that goal, but what happens in a few months when you’re sick to death of a high protein-low carbohydrate diet?

Magic Foods

Another reason diets for women fail women is because they always promise more than they can deliver. There are foods that burn fat you can eat that will help with weight loss, but there are no “magic” foods that when eaten will mysteriously melt away excess fat. If you want to lose weight, eat foods for fat loss instead of zero calorie and fat free foods.

{Wouldn’t it be great if you could just stop eating chocolate and POOF! Off comes the weight?!?}

The truth is that the only “diet” that guarantees weight loss is a well-balanced diet that includes good carbs, lean protein (in moderation), fresh fruits & vegetables, and of course fiber! These are the only so-called magic foods that will help you lose weight and keep it off.

Pills

While we do live in a particularly pharmaceutical age, pills cannot solve all problems. So many diets for women come in pills that are filled with miniscule amounts of ingredients that do contribute to weight loss, if consumed in appropriate doses. Green tea pills are among the most popular diets for women because the weight loss benefits of green tea are well known and very well documented.

These diet pills for women however, rarely list how much of each ingredient is contained in each capsule so you have no idea if these pills are working. Furthermore diets for women that include pill popping often come with side effects that greatly outweigh any benefits. Diets for women often fail because these pills are nothing more than capsules of false promises.

Exercise

One of my biggest pet peeves about diets for women is how so few of them focus on the importance of regular exercise to weight loss and overall health. While I do admit that overeating is the #1 contributor of weight gain, eating less isn’t the ONLY solution to that problem. Exercise not only helps burn off fat and build muscle, it also keeps your heart healthy and other illnesses at bay.

With so many women performing double even triple duty as homemaker, breadwinner and soccer mom extraordinaire, it’s more important than ever that they take control of their health and well-being, something most diets for women pay little attention to.

Confidence

Losing weight is about more than just looking good; it’s also about feeling good too. Many diets for women fail because they only remind women of how much they want to look good, rather than how shedding excess weight will contribute positively to their lives.

Losing weight is about your health and quality of life first and many of these diets for women fail because they don’t understand that fact. Losing weight and getting healthy is something a woman should do for herself and her family and loved ones who rely on her to be there for them.

Forget about these diets for women that don’t work. Learn how to really break your addiction to food by reading our Eat Stop Eat review.

As a child and a teenager nothing gave me more satisfaction than McDonald’s French fries. They were warm, perfectly salted potato goodness that I literally could not get enough of. Me, and much of the civilized world as it turns out. McDonald’s French fries have become slightly healthier since my childhood and the world still seems to love them.

So we’ve decided to take a look at the actual nutrition facts of McDonald’s French fries so you know what’s true and what’s not.

Let’s look at McDonald’s French fries nutrition facts.

Major Nutrients Found in McDonald’s French Fries

Even after the makeover McDonald’s French fries are still unfriendly to those of us trying to lose weight and keep it off. A medium fry has 380 calories and that’s without the burger and soda! The fats in McDonald’s French fries should give you pause, at least enough to eat the fries without a sandwich so you can keep the weight off.

McDonald’s French fries are still potatoes however, so you’ll get plenty of fiber with a medium size order of fries. With nearly 300mg of sodium in McDonald’s French fries, you should ask them to “hold the salt” if you really must have them.   

Storing/Selecting

Nothing could be easier than selecting McDonald’s French fries, mostly because they give you whatever they want! But if you are concerned about the amount of salt heaped onto your McDonald’s French fries, you should ask them give you fries without salt. By salting your own fries, you can determine how much sodium you take in.  

Storing McDonald’s French fries can be tricky. There was a time I used to think cold McDonald’s French fries was a good idea, but the truth is that these bad boys don’t reheat too well. Spray water on them and microwave them until warm or toss them in the oven until warm.   

Eat Them With:

McDonald’s French fries should be eaten with a low-calorie side dish like a side salad, mostly due to its high calorie count. Although it does taste good with a wide variety of foods, you should be thinking about ways to eat things like McDonald’s French fries while also creating a calorie deficit for weight loss.   

Burn Off McDonald’s French Fries

To burn off the calories in a medium order of McDonald’s French fries, you would need to do:

• 58 minutes of cycling
• 90 minutes of bowling
• 47 minutes of high impact aerobics

When I was a kid my mother would always say to me, what’s old is new again, and honestly I just chalked it up to getting old. Then, I got older and things from my childhood like The Karate Kid and neon colors are suddenly making a comeback.

[When it comes to the past, some things are best left in the past. Sorry Hoff.]

Which brings me to The Fat Loss Authority Dukan Diet Review. It’s a new-ish diet that’s finally made its way to North American shores all the way from France! Keep reading for more info on Dukan Diet recipes plans & menus…we review it all!

Dukan Diet in A Nutshell

The Dukan Diet is a four-stage diet that’s reminiscent of the Atkins Diet…remember that? Well the Dukan Diet, or doin’ the Dukan as they call it in Europe, is a low fat, high protein & low carb diet. I’ll bet its starting to seem a little familiar now…eh?

So after you’ve calculated your True Weight, which is what the Dukan Diet creator Dr. Pierre Dukan calls a realistic weight loss goal, you can begin Phase One of the Dukan Diet.

Dukan Diet Phases

You can’t do a decent Dukan Diet review and not talk about the four phases, because those phases are what make the Dukan Diet ‘unique’.

Phase 1: Phase one of the Dukan Diet is the Attack Phase, during which you eat nothing but lean proteins and drink lots of water. Some of the foods you can eat during phase one of the Dukan Diet include; skinless chicken & turkey, shellfish, lean beef and fat free dairy products. This phase of the diet should last for 10 days or less. This phase is where the water weight comes off…quickly.

Phase 2: This is the Cruise Phase where you should reach your True Weight. During this phase Dukan Dieters alternate their diet with days where you eat nothing but protein and days where you eat proteins and non-starchy vegetables. Phase two of the Dukan Diet will last 3 days for every pound you need to lose to get to your True Weight.

[The French look good yes, but is it because of the Dukan Diet or far fewer crap food choices?]

Phase 3: The Consolidation Phase is a time familiar to dieters around the world. You’ve reached your goal weight and now old eating habits may return. Phase three of the Dukan Diet allows you 2 “celebration meals” each week. This phase of the Dukan Diet lasts 5 days for every pound you lose during Phase two of the diet.

Phase 4: Known as permanent stabilization, phase four is the maintenance phase. It’s simple says Dukan Diet creator Dr. Dukan, all you have to do is follow 3 “non-negotiable” rules.

1. Consume 3 teaspoons of oat bran every day. 
2. Take the stairs whenever you can (always a good idea!)
3. Have one day each week where you consume nothing but “pure protein”.

Dukan Diet Review – The Good

Where the Dukan Diet gets it right is that there is no promise of overnight weight loss. Because the diet does focus on nutrition and a healthy diet, those on the Dukan Diet will develop healthier eating habits, however these habits aren’t what we at TFLA would call ‘healthy’.

The Dukan Diet also endorse walking—lots and lots of walking; 30 minutes every day to be exact! In our Dukan Diet review we found that the book advocates 20 to 30 minutes of walking along with several strength training exercises to perform daily.

Dukan Diet Review – The Bad

The Dukan Diet is the French half-sister of the Atkins Diet. Just like dear old Atkins, The Dukan Diet requires you to eat insane amounts of protein and virtually no carbs. Diets that limit calorie intake this severely deprives you of nutrients your body needs to perform basic functions like walk and think rationally.

Losing weight quickly, like in Phase one of the Dukan Diet practically guarantees that you’ll lose muscle mass along with the fat. As a carb-aholic I personally have a problem with the carb elimination, but it’s also true that human bodies prefer smart carbs to keep it energized!

TFLA Dukan Diet Review – The Verdict

I think it’s safe to say TFLA does not endorse the Dukan Diet. Although it does encourage things we do endorse like consuming lean proteins and exercising regularly, the food restrictions don’t provide enough required vitamins and nutrients. The most important aspect of eating for weight loss is eating a well-balanced diet and the Dukan Diet food list is not balanced.

If you want to lose weight and keep it off, eat a well-balanced diet filled with fiber, lean proteins and fruits & vegetables—in moderation but on a regular basis. Exercise regularly, performing both cardio and resistance training or even circuit training exercises. This method of weight loss is much easier to maintain once you’ve reached your weight loss goal!

Read TFLA’s The Diet Solution Program review; it has information on eating healthy and tips to help you shop smarter. And that’s a tip you can take right to the store…to buy smaller clothes!

Although sushi in general has a reputation for being very light, many sushi eaters find themselves stuffed after a tasty roll. Enter the Hawaiian roll. The Hawaiian roll tastes light and refreshing, and unmistakably Hawaiian.  

Made with cooked shrimp, avocadoes and mangoes, the Hawaiian roll is an easy way to satisfy your appetite without feeling heavy and lethargic afterwards.

Let’s take a closer look at Hawaiian roll nutrition facts.

Major Nutrients Found in a Hawaiian Roll

The Hawaiian roll nutrition chart above proves that making sushi lighter takes just enough off fat, cholesterol and sodium so you can eat it guilt free. With more than 600 calories per roll, the Hawaiian roll is definitely a full meal, and the sodium count is much lower than other sushi rolls. Keep an eye on fat and sodium intake before and after eating a Hawaiian roll and the weight should still come off!      

Storing/Selecting

The Hawaiian roll should be eaten fresh due to the fresh seafood, fruits and vegetables contained within. The shrimp should be pink in color and easy to bite and the mango and avocado should be bright and colorful. If it isn’t, your Hawaiian roll isn’t fresh.

To store your Hawaiian roll, keep it in the fridge until you’re ready to eat it, but no longer than a day. Once the avocado and mango begin to age, they will turn brown and mushy. Even prepackaged Hawaiian rolls should be stored for no longer than a day…and don’t forget to check expiration dates for store-bought sushi.   

Eat It With:

The best way to enjoy a Hawaiian roll is to dip each piece of the roll into the soy sauce, wasabi and ginger mixture. Many Hawaiian rolls are served with kewpie mayo, ginger and wasabi because the kewpie compliments the shrimp taste. Either option is delicious, but the kewpie mayo is made with egg yolks.   

Burn Off A Hawaiian Roll

To burn off the calories in a Hawaiian roll, you would have to complete:

• 40 minutes of rollerblading
• 60 minutes of rock climbing
• 65 minutes of jumping rope

It’s a natural response to want to detox your body when you want to get rid of gross things inside your body like fat and sugar. But, before you decide on your next body detox diet you should ask yourself what these detox diets are doing for you.

[Plenty of people choose liquid diets and not all have the desired effects.]

Body detox diet creators claim that toxins are why you have such a hard time losing weight, but the truth is weight loss is impossible if you don’t burn more calories than you consume. If you think body detox diets are the answer to your weight loss woes, keep reading.

How Body Detox Diets Work

Body detox diets require you to consume lots of juice and water to “flush out” the toxins from your body. Typically lasting anywhere from one week to one month, body detox diets allegedly decrease the toxins your body takes in.

By undergoing a body detox diet for at least one week, proponents claim you will have more energy and improved digestion so your body absorbs the maximum amount of nutrients. It has also been claimed that body detox diets increase your metabolic rate for more successful weight loss.

Body Detox Diets

There are plenty of body detox diets on the market with the Master Cleanse, Colon Detox Diet and the Lemonade Diet being among the most popular. What these detox diets have in common is that they both require you to consume very few calories through juice or water consumption.

Of course you need to create a calorie deficit for weight loss to occur, but this kind of calorie deficit drains your body of the energy it needs to perform important functions like exercise. These diets all claim that toxins and contaminants in food contribute to illnesses and weight gain, which is true. What they fail to mention however, is that your liver and kidneys do a pretty fine job of clearing unnecessary toxins from your body.

Detox for Weight Loss?

Body detox diets may help you get rid of unwanted chemicals in your body, but paying closer attention to the foods you consume will also keep those unwanted substances out of your body. What these body detox diet proponents neglect to tell desperate dieters is that by cutting out foods that are full of crap, you minimize your chances to get sick or gain weight.

Forget how tempting these so-called toxic foods are and think about what they do to your body. Sure it’s difficult to say no to fried chicken, mac & cheese and fudge cupcakes, but the alternative is a month-long liquid starvation diet just to get back to normal. How you handle weight loss decisions like this will determine your overall success or failure in losing weight.

[The only way to guarantee weight loss is to burn more calories than you consume...through diet & exercise!]

Most dieters know and understand that a balanced diet and regular exercise are the only guaranteed ways to lose weight and keep it off. Unfortunately enticing weight loss programs like body detox diets prey on your need to lose weight NOW.

Body Detox Diets All Bad?

Not all body detox diets are bad, just the ones that push your caloric intake to dangerously low levels. The main issue with these diets is that you are required to take in very few calories over a very long period of time. The human body cannot function properly without adequate energy in the form of calories and body detox diets require dieters to consume too few calories to workout regularly.

Body detox diets mostly focus on reducing toxins in the body, with weight loss and health improvement being secondary factors. However intermittent fasting like that advocated by Brad Pilon is a safe alternative to body detox diets that help break your addiction to food as well as your need to overeat.

Read the TFLA Eat Stop Eat review to find more about intermittent fasting for weight loss.

The Alaskan roll gets its name from delicious Alaskan or Pacific salmon, which is the star of the Alaskan roll. Made with avocado, the Alaskan roll is a variation of the California roll, the major difference is salmon instead of imitation crab meat.

{The salmon gives the Alaskan roll much of its nutritional value.}

If you’re looking for a healthy dose of protein, the Alaskan roll is packed with it! Keep in mind however that other sushi ingredients aren’t quite as healthy but the Alaskan roll is a pretty healthy meal…if you can eat just one roll!

Let’s take a closer look at Alaskan roll nutrition facts.

Major Nutrients Found in an Alaskan Roll

As evidenced by the Alaskan roll nutrition facts above, the calories are quite friendly for practically anyone. The Alaskan roll is easy on the fats, which you can thank the salmon for. The two factors most dangerous for dieters are the sodium and carb numbers. After eating an Alaskan roll you should carefully monitor your sodium for the rest of the day…and maybe a few days after as well. More than half your daily value of carbohydrates shouldn’t scare you away from the Alaskan roll if you exercise regularly.    

Storing/Selecting

When choosing the Alaskan roll, make sure it has been made fresh to order so you don’t fall prey to bad salmon and stomach problems. Alaskan rolls are made with raw salmon so its fresh factor should be of the highest importance to you. Stay away from Alaskan rolls where the salmon looks nearly white and the avocado is brown…its bad news for your diet and your insides!  

Store the Alaskan roll in the refrigerator for up to two days, but keep in mind that the freshness of the salmon will be determined by how fresh it was at the time of purchase.  Avocados oxidize very easily so only get as much Alaskan roll as you can eat in one sitting. 

Eat It With:

The traditional way to eat an Alaskan roll is to mix the soy sauce, pickled ginger and wasabi paste in a small bowl for dipping. Some sushi restaurants switch traditional ginger for spicy pickled ginger, but that’s for the adventurous Alaskan roll eater. Cut down on calories by ordering ½ Alaskan roll and a lower calorie half roll.

Burn Off An Alaskan Roll

To burn off the calories in an Alaskan roll, you would have to complete:

• 60 minutes on the elliptical trainer
• 60 minutes of bicycling
• 65 minutes of high impact aerobics