HOW TO MAKE DINNER FAST – And Healthy

HOW TO MAKE DINNER FAST – And Healthy

how to make dinner fast

Are You Wondering How To Make Dinner Fast?

Knowing how to make dinner fast is easier than you think. Would you like…Maybe a 5-minute solution to “what’s for dinner?..  Some chef secret or a trick that could help you put dinner on the table faster than ordering take out or fast food?..
HERE. IT. IS. It’s called Ultra-Fast Sheet Pan Dinners.
This is EXACTLY what we do when we need to make dinner fast, and put dinner on the table, like, RIGHT NOW…
This chef secret is to pair tasty ingredients that just happen to have the same cooking time, gather them all on a sheet pan, and roast them for 20 to 30 minutes? Dinner done. 5 minute prep, and no clean up (except for one pan). And this is amazing, fat-burning food that everybody in the family loves.
Basically, you need to pair one protein, with 2 veggies, and a combination of aromatics of your choice.
Let me show you a quick video to show you how to make dinner fast.

Now that you watched the “dinner done” video, I thought I would create an infographics to show you how to make dinner quickly and efficiently, using your own creativity (yes, just like a chef) and without following useless recipes.

This is EXACTLY how you create your own:

Basically, to make dinner happen fast using this technique, you toss everything together in a drizzle of olive oil, salt, pepper, herb & spice of your choice. And lay everything out on a sheet pan.
A few tips to help you succeed with no efforts:
#1 The protein portion should be about 6 to 8 oz each.
#2 The vegetables should be cut in large pieces (see photos)
#3 Use a parchment paper between the sheet pan and the food. It helps with clean up.
#4 All the ingredients I listed above all cook in pretty much the same time. A little adjustment is necessary for items like salmon, so it doesn’t dry out too much. Just take 10 minutes off.
#5 Aromatics are added as you see fit. You can mix and match. For instance, minced garlic and chopped basil go very well together.
#6 You can set it up in the morning then pop in the oven when you get home.
#7 Don’t be afraid to create your own Ultra-Fast Sheet Pan. It’s fun and delicious.

I’m excited about this and you should be too. Let me know how you like the Ultra-Fast Sheet Pan dinners in this blog post. Take pictures of what you create and send them over. I can’t wait to see what you do with this.

You see, the fun part about “how to make dinner fast” is that you create your own, and you don’t follow recipes. The fun is in the creation of your own meal.

Having said that, we recommend a bunch of very nice, super healthy, ultrafast cookbooks to help you make dinner quickly. We even wrote a cookbook we call Ultra-Fast, Dirt-Cheap Cookbook, because it’s 25 of our best recipes that are made very quickly (some in less than 5 minutes), and also they will make you save a lot of money on groceries. And of course, these are recipes that are delicious, as well as healthy and fat-burning, so that you can take out the guesswork and lose a ton of weight, or maintain your ideal weight.

=> Check out the Ultra-Fast, Dirt-Cheap Paleo Cookbook <=

HOW TO STOP EATING SUGAR – 31 WAYS

HOW TO STOP EATING SUGAR – 31 WAYS

Are You Ready to Stop Eating Sugar?

As a nurse practitioner specializing in weight management, I tell my patients all the time that they need to eat less sugar, and even stop eating sugr. These are the most common responses:

“I don’t think I eat much sugar.” (while eating yogurt with more sugar than 2 donuts)

“How can I sweeten my coffee?”

“How can I get over my sweet tooth?”

Telling someone to stop eating sugar is like trying to get an addict off of crack. No, seriously. I’ve been there! It’s not easy and it actually takes time. But, it’s so important for your health and if you’re wanting to lose weight, sugar is the first thing that has to go. Too much sugar in your diet has been linked to heart disease and a variety of other health problems, which can be avoided by cutting back.

Sugar is a HUGE problem in the United States. It has become such a problem that the USDA (finally!) created a dietary guideline that we keep our sugar consumption to no more than 10% of our overall calories.

That is equal to about 6 teaspoons of sugar a day for women and 9 teaspoons of sugar a day for men. Currently, the average American eats a whopping 22 teaspoons of sugar!

naked juice no sugarSugars are hidden in almost every processed food you can find in the grocery store. No matter how health-conscious you are, you may want to take a closer look at food labels.

Salad dressing, “diet” foods, canned soup, bread…. Just because they don’t sound sweet doesn’t mean they don’t contain large amounts of added sugars. There are actually 62 names for sugar!

 

 

The GOOD news is that you CAN learn how to cut down on sugar without feeling like you are being tortured. I’ve compiled a list of simple ways that can help you stop eating sugar or eat less of it, so you can lower your chances of diabetes, high blood pressure, cancer, and other health problems. And, help you lose or maintain weight.

 

TIPS TO STOP EATING SUGAR INCLUDE:

1. GET EDUCATED

get educated about sugarKnow the difference between healthy and unhealthy sugars. Just because a food has sugar in it, doesn’t mean it’s bad altogether. For example, naturally-occurring sugars in fruits and vegetables won’t have a negative impact on your body like sugars in a bottle of cola will. Your liver won’t process it the same way. The fiber in fruits and vegetables slows the absorption of sugars, which helps you maintain stable blood sugar levels.

2. CUT OUT THE OBVIOUS

pop sugar
It’s pretty hard to stop eating sugar all at once. So first, cut out the obvious. That means sodas, candies, ice cream, baked goods like muffins and cookies, and other foods that are well-known to be high in sugar. Then as time goes on and you become more and more aware of hidden sugars in foods, you can make that checklist a bit bigger.

3. LEARN GROCERY STORE LAYOUTS

Has this happened to you? You go to the supermarket to grab ONE thing. About an hour later, you have a whole cart full of stuff, some of it that definitely doesn’t fit into a healthy lifestyle. You didn’t know it would happen, but the supermarket did. It’s designed to tempt you to make impulsive decisions.

At the beginning of the entrance, there are flowers or a small florist shop. This is meant to give consumers an idea of freshness, and also provides a cheap and convenient way to please your partner back at home and make them feel special.

choose vegetables over sugarAfter that, there is produce. You were just back near the flowers having a sense of “freshness,” which prompts you to buy some fresh fruits and vegetables (which I am definitely not complaining about. I hope you spend the most time there!).

In the corner beyond the entrance is the bakery. It gets your salivary glands going and makes you feel hungry. And the hungrier you are, the more stuff you will buy. AVOID this area.

Then there’s the deli in one of the front corners. Smelling the bakery scents must have made you hungry, right? How about a sandwich?

The dairy, meat, eggs, and other staples (probably what you went there for, just some milk?) are along the back wall of the supermarkets. These are the farthest out of reach from the entrance so that customers will impulsively buy other things along the way.

supermarket aisles are full of hidden sugarTo prompt you to go to the inner aisles, there are “endcap displays.” These are the ends of each aisle that are filled with things that are on sale. Everyone loves a good bargain. Buy one get one free potato chips? How can one resist! Oh! And the beer is right down that aisle. Perfect!

Then, the checkout aisles of course have the candy, chips, and bottles of soda to grab while waiting.

To avoid buying lots of unnecessary things, especially packaged foods that are loaded with sugar, stick to the outside parameters of the supermarket and try to avoid what’s in the center. Visit the produce, dairy, meat, and flowers (if someone deserves them!) and then head for the checkout line with blinders on. Less sugar brought home is less sugar that ends up in your body. That’s a good way to stop eating sugar.

 

4. DON’T SHOP HUNGRY

When you’re hungry, it’s easier to make impulsive buys and you’ll be much more likely to buy things that are sweet or processed and packaged (which means added sugars).

 

5. LEARN HOW TO READ LABELS

sugar and nutrition labelsThink you’re making a good decision for buying that vitamin water? Check the back label and you’ll find that it contains added sugars. How about the protein bar that is advertised as “only 2 grams of sugar?” Check the back label and you’ll find that although there are only 2 grams of sugar, there are also 10 grams of sugar alcohol. Like I said before, there are plenty of other names for sugar.

Also look for serving size. That bottled drink only has 4 grams of sugar? That’s because it’s for one serving, and there are 2.5 servings in that small bottle. See, things like this may trick you!

 

 

6. FIND BALANCE AND STOP EATING SUGAR

If you want to stop eating sugar, or eat less of it, you need to find balance. Obviously, never eating sugar again is not going to happen. It also doesn’t need to happen. You can be very healthy while still enjoying a sweet treat from time to time. Just make sure you are eating a balanced diet with plenty of protein, fruits, and vegetables, and pay attention to portion size for treats. Instead of having an entire chocolate bar, break off just a square to satisfy your sweet tooth. Don’t make it a meal.

 

7. THINK BEFORE YOU SIP

According to the Centers for Disease Control and Prevention, almost half of Americans get a substantial amount of calories from sweetened drinks. At the same time, we are becoming more unhealthy each year, plagued by obesity, diabetes, heart disease, cancer, and more..

Drinking your calories is an easy way to get too many. And, it’s a quick way to consume too much sugar as well.

Opt for water and if needed, make your own sweet and fizzy drink by adding some lemon or lime juice into seltzer water, with a pinch of sugar. Even if you added in a couple of teaspoons (8 grams of sugar), you are going to consume wayyyy less sugar that way than what is found in a bottle of cola the same size (65 grams of sugar)

Making your own probiotic drink will not only cut down on calories, but will also revitalize your gut. Don’t let the sugar in probiotic drinks fool you because most of it is processed by the healthy bacteria inside.

 

8. CLEAN OUT YOUR PANTRY

donate sugarIn order to have a healthier body and cut back on sugar, or stop eating sugar altogether, you need to remove the temptations. If something isn’t there, you won’t eat it. Go through your pantry at home and remove candies, chips, pancake mix, cake mix, brownie mix, sugary cereals… And then give it away so you don’t feel bad for throwing it out.

9. CLEAN OUR YOUR FRIDGE

The same goes for your fridge and freezer. Toss the ice cream, sugar-laden yogurt, corn syrup-laden condiments, soda, sugar-laden fruit juice, bottled smoothie drinks, syrup, sweetened soy and almond milk…

For more tips on cleaning up your pantry and fridge, you can watch my video here.

 

10. CHOOSE UNSWEETENED

 When you shop for almond milk, coconut milk, cashew milk, applesauce, or canned fruit, look for “unsweetened” on the label. This will drastically lower your sugar and calorie intake, and bring you closer to stop eating sugar.

 

11. FIND SWEET ALTERNATIVES

sugar sweetenersCan’t get rid of that nagging sweet tooth? Find a sugar alternative. But STAY AWAY from artificial sweeteners. They can cause sugar addiction, according to Harvard University.

They can also cause adverse health effects and research has linked them to diabetes, kidney damage, and weight GAIN.

 

Here’s a list of artificial sweeteners to AVOID:

  • Aspartame
  • Acesulfame potassium
  • Alitame
  • Cyclamate
  • Dulcin
  • Equal
  • Glucin
  • Kaltame
  • Mogrosides
  • Neotame
  • NutraSweet
  • Nutrinova
  • Phenlalanine
  • Saccharin
  • Splenda
  • Sorbitol
  • Sucralose
  • Twinsweet
  • Sweet ‘N Low
  • Xylitol

If you need a healthier option, choose Stevia.

 

12. EAT PROTEIN

 Often, we crave sugar because we are hungry. Simple carbohydrates (sugars) are the fastest source of energy, so it makes sense that is what our brain tells us to eat when it needs more energy. Eating protein will help curb cravings by keeping you feeling full longer. Aim for 25-35 grams of protein at each meal when trying to lose weight.

 

13. BEWARE OF “DIET” FOODS

Have you ever been on a diet before where you were pushed to buy their packaged, processed low-fat but high-carbohydrate products?

Do these look familiar?

sugar and slim fastnutrisystem and sugar

The problem with these high-carb, low-fat foods is that they don’t hold you over until the next meal, they spike your blood sugar, and they don’t have much nutritional value. You end up hungry, wanting to eat more of them, and you eventually consume more calories than you would have if you ate something high-fat, high-protein, low-carb. Sure, they say “100 calories per serving,” but if you look at the label, they’re loaded with “empty calories” (sugar).

 

14. USE TUNNEL VISION IN THE CHECKOUT AISLE

There’s a reason why the checkout aisles at supermarkets are loaded with candy, soda, and chewing gum. People can’t resist sugar and it’s a fast fix. The next time you are checking out at the cashier, don’t look to the sides. Just focus on paying for your groceries and getting out of there.

 

15. GET YOUR ZZZZ’S

Like I said, your body wants sugar when it needs energy because sugar is instant energy. Research has found that sleep deprivation changes brain processing and makes people want to eat junk food, and in addition, people who sleep less tend to be more overweight or obese. Make sure you are taking care of yourself and getting 8 hours of sleep each night.

sleeping

If you have a hard time falling asleep earlier than usual, create a bedtime routine. Have some chamomile tea, read a book, or whatever else you find relaxing and try to do it at the same time each night. Calcium and magnesium can also help.

 

16. RELIEVE SOME STRESS

 When you are stressed, your body produces higher levels of cortisol, a stress hormone. Research has found that increased cortisol levels are linked to sugar cravings.

If you want to avoid sugar cravings caused by stress, take a walk and call a friend to blow off some steam, hit the gym, take a meditation class, or anything else you find to be calming.

 

17. FIND A FRIENDdiet and sugar

One of the best ways to change eating habits is to find someone who wants to change theirs, too. Sharing your food diary with a friend or loved one can keep you held accountable. Plus, you can motivate each other.

 

 

 

18. PLAN AHEAD

Planning is key when adapting to a healthier diet. It’s not always easy to find something fast but also healthy to eat when you’re in a rush. Grill a bunch of chicken and veggies on a Sunday and keep them in the fridge for lunches during the week. Watch here on how to build a healthy mason jar salad.

 

19. GO FRESH

Skip the canned foods and go for fresh. Instead of canned spaghetti sauce that contains added sugar, make your own and can it yourself. Or, skip it and top your pasta with sautéed tomatoes and some extra-virgin olive oil, salt, and pepper. Opt for fresh fruit instead of canned fruit, which is usually packed with syrup.

 

dried fruits contain sugar20. WATCH OUT FOR DRIED FRUIT

 It is true that sugars found in dried fruit are mostly the same sugars naturally found in fresh fruit (fructose and dextrose). However, some dried fruits are too tart for most people to want to eat them as a snack, so sugar is often added to them when they’re dried.

 

21. MAKE IT 70% DARK

 You don’t have to give up chocolate when you want to stop eating sugar. But, you have to be more selective. Most chocolate found on store shelves is not “real” chocolate and is made from cocoa, which is a refined version of cacao (cocoa bean). Confusing? If it ends in –oa, it is refined/processed. If it ends in –ao, it is right from the cocoa bean. Milk chocolate also has more sugar than dark chocolate, so Hershey bars and KitKat are out of the picture. When you buy chocolate, read the label. If it says “70% cacao” (or a higher number), then it is dark chocolate. The higher the number, the less sugar it contains. Curb your cravings with a small piece of dark chocolate, which can satisfy your sweet tooth, reduce risk of cardiovascular disease, stroke, and insulin resistance.

 

22. GO GREEK

 Yogurt is often a hidden sugar bomb. In fact, some yogurts have more sugar than donuts!

Plain Greek yogurt is much higher in protein and contains less sugar than other yogurts on store shelves. Instead of buying it mixed with fruit, sprinkle some cinnamon on top.

 

23. SUBSTITUTE WITH APPLESAUCE

 Did you know that you can use unsweetened applesauce as a substitute for sugar? Not only is applesauce a great alternative for adding sweetness to your oatmeal or plain yogurt, it is also great for baking! You can use a ratio of 1:1 when substituting applesauce for sugar.

Aside from saving yourself from an onset of diabetes, a cup of unsweetened applesauce has about 100 calories and a cup of sugar has about 775 calories. That’s a big decrease in calories, which means less weight gain. Read more here.

 

24. MIND THE MILK

milk and sugarRead this: A baby cow weighs around 80 pounds at birth. That baby cow is going to need a lot of energy from food to grow from 80 pounds to over 1,000 pounds in a short period of time. It mostly gets that from its mother. It’s no wonder why milk contains a lot of naturally-occurring sugar called lactose. A cup of whole milk has 12 grams of lactose. Cow’s milk is not meant for humans. It contains higher amounts of sugar, calories, and also hormones that are meant to help baby cows develop into massive animals. Humans are not meant to grow to that size or that quickly. Just some food for thought…

P.S. Did you know that 1% milk has more sugar than whole milk? Sure, it’s only 1 more gram, but that adds up.

 

25. BE CAREFUL WITH CONDIMENTS

 Barbeque sauce, honey mustard, ketchup…. These are some culprits that many people don’t think about when trying to stop eating sugar.

Some healthy choices for adding more flavor to foods:

  • Mustard (Stone ground, Dijon, Yellow)
  • Olive Oil Mayonnaise
  • Dry or Fresh Herbs and Spices

 

26. DON’T KILL YOUR SALAD

I see it all the time at the salad bar. Someone creates a very fresh and healthy looking salad. Lettuce, cucumbers, tomatoes, onions, green peppers adorn the plate like the Garden of Eden…. And then the dressing comes. Ranch, blue cheese, or creamy Italian dressing is poured all over the salad until you can’t see what’s underneath anymore. No more paradise. The salad has been killed. What they may not have known is that they just totally defeated the purpose of having a salad instead of a cheeseburger with fries. Laden with unhealthy oils, additives, preservatives, and SUGARS, their salad is now probably UNhealthier than the fast food meal they skipped for something “healthy.”

Do yourself a favor and make your OWN dressing. It’s actually pretty easy and fast! Here’s a very simple recipe:

 

EASY VINAIGRETTE RECIPE

¾ cup extra-virgin olive oil

¼ cup vinegar (your choice: Balsamic, white, cider, red wine, etc.)

Salt & pepper to taste

optional: 1 tablespoon Dijon mustard

Add ingredients into a glass jar, cover, and shake. Refrigerate.

 

For some healthy salad ideas, watch THIS VIDEO HERE.

 

 

27. MAKE YOUR OWN COFFEE-ON-THE-GO

Leaving for work in the morning? Bring your own coffee or tea with you. Besides saving a ton of money, you will also drastically cut down on sugar by making your own instead of stopping at Starbucks, Dunkin Donuts, or other drive-thru cafes.

starbucks and sugar

 

28. DON’T QUIT COLD TURKEY

To make long-term lifestyle changes, one must usually take baby steps. That’s why crash diets don’t work. Trying to stop eating sugar drasticaly is hard. By slowly cutting back on foods and drinks that contain a lot of sugar, it will be much easier to continue doing that. Start small, such as bringing your own coffee on-the-go instead of picking something up at a drive-thru. Then replace your yogurts, then your salad dressings, and so on..

 

avocado fat29. DON’T FEAR THE FAT

Your body needs fat. You need fat in your diet. And don’t think that by avoiding fat will help you lose weight or stop eating sugar. It’s actually the opposite. When you eat fat, your brain is signaled that you are getting enough energy and should stop eating, which will prevent you from eating too many calories or craving sugar. Read this if you want to know exactly what to eat to lose weight (and stop craving sugar).

Choose healthy fats. That means extra-virgin olive oil instead of vegetable oil. Butter instead of margarine.

In addition, don’t be afraid of saturated fat.

 

 

30. GET CHECKED OUT

Sometimes it takes a health scare to make changes. Get checked out by your doctor. He/she should do a fasting blood sugar test to see if you are on your way to diabetes (or if you already have it).

Diabetes is becoming increasingly common and can lead to heart disease, damaged blood vessels, foot problems and amputations, and more.. Just imagine having no foot. That should be enough to push you to stop eating too much sugar.

diabetes

 

31. PRACTICE MINDFUL EATING

 With our busy lifestyles, we often don’t pay much attention to what we put in our mouths. This leads to overeating and also making the wrong food choices, including too much sugar. By practicing mindful eating, you can learn to make better choices, quit eating too much sugar, and also enjoy your food more. Learn more about what mindful eating means.

ONE INGREDIENT BANANA ICE CREAM RECIPE

ONE INGREDIENT BANANA ICE CREAM RECIPE

HOW TO MAKE THE BEST ONE INGREDIENT BANANA ICE CREAM RECIPE

Here is the skinny. No ice cream maker? No problem. This is the simplest ice cream recipe of all times: this one ingredient banana ice cream recipe is simply the most delicious ice cream recipe.

one ingredient banana ice cream recipeBest of all, it is delicious. It’s hard to believe a one-ingredient ice cream recipe could be so good.

But that’s not it. Because there is no other ingredient in this recipe than banana, well, it contains nothing else. Nothing at all. No sugar, no dairy, no flour or gluten ingredients, no empty calories… just banana.

Finally, you don’t even need an ice cream maker. A simple food processor of blender will do. So this is great if you’re in a hurry, or if your kitchen is not a fancy kitchen, you’re a student in a dorm or what not.

Let me sum this up. This delicious, one ingredient banana ice cream recipe is:

  • Paleo friendly
  • Gluten-free
  • No sugar
  • No dairy
  • Fat free
  • High in fiber
  • Low glycemic index
  • Absolutely fat-burning
  • Takes 10 minutes to make
  • Doesn’t require an ice cream maker
  • Delicious

 

This is how to do it.

You see, banana naturally contains a lot of pectin. Pectin is the kind of fiber that helps jams and marmalade “set”. Because of that, when you blend bananas, it makes an amazing texture that feels even better than artisan-made ice creams. Why? Banana happens to give a smooth texture that is perfect for this recipe.

 

THE TRICK FOR ONE INGREDIENT BANANA ICE CREAM RECIPE:

ripe bananasfreeze the bananas Make sure your bananas are nice, ripe, and sweet. Slice them and freeze the slices solid. Then process them in a blender or food processor. At one point, that’s where the magic happens. The texture gets soft and smooth and delicious.

If you don’t own an ice cream maker, all you have to do is to freeze the ice cream again until serving time. It’s fine and it works.

If you do own an ice cream maker, then go ahead and give it a 5-10 minute churn to further increase the beautiful texture and make this recipe over the top.

 

Process the bananas

texture becomes like banana ice cream

 

 

 

 

 

 

 

 

That’s it. This is a 10 minute deal. And only one ingredient is used

Make sure you watch the video below. You won’t believe how simple, easy, and so healthy this recipe is. It is sure to please everybody in your family, and impress your friends. Don’t miss this!

One ingredient banana ice cream

Summer is coming! 👙💕 Today we're making a ONE INGREDIENT #paleo ice cream recipe that takes no time and no ice cream maker. Watch the video and look in the comment section below for the link to the recipe.

Posted by Dr. Carissa Alinat on Sunday, May 28, 2017

 

5 from 1 vote
Print
ONE INGREDIENT BANANA ICE CREAM RECIPE Yum
Prep Time
10 mins
 
Course: Dessert
Servings: 1 quart
Ingredients
  • 3 large ripe bananas
Instructions
  1. Make sure you choose sweet and soft bananas; they work much better.

    Peel the bananas and quickly slice them. Put the bananas on a sheet pan, and freeze for about 2 hours.

    Blend the frozen banana slices in a food processor. Pulse a few times to it’s well blended.

    Keep on blending until you get a very smooth consistency.

    At this point, the bananas look blended, creamy, and have the consistency of a soft-serve ice cream. You can enjoy it as is, or freeze overnight for a real ice cream.

    If you’re interested in an even better texture, use an ice-cream maker to achieve a real, perfect ice cream.

    Transfer to an airtight container and freeze overnight.

    To serve, simply take out of the freezer, and scoop in a bowl. You can add nuts like toasted walnuts, macadamia, or almonds. You can even add some chopped up dark chocolate pieces, as long as the chocolate contains over 72% of cocoa. 

BANANA ICE CREAM, DESSERTS, AND WEIGHT LOSS

What do one ingredient banana ice cream, desserts, and weight loss have in common?.. If you’re familiar with our work, you know that we love to eat, and that we promote a great “diet” over exercise. That’s because losing weight is 80% diet and only 20% exercise. So you can exercise all you want, if you are not eating well, then you won’t lose the weight.

That’s why the recipe I just handed over to you, one ingredient banana ice cream recipe, is important. It is only part of a great way of eating that we’ve been promoting for a long time now. We believe that eating great food, including eating desserts, should be part of losing weight.

Part of our weight loss program is actually focused on eating desserts. Diets don’t work. At least not on the long run. That’s why restricting yourself and avoiding dessert at all cost will not work for you, or for anyone for that matter. Instead, we promote great tasting desserts made with clean ingredients.

dessert recipe

These fat-burning dessert recipes, we compiled them into a cookbook that you might want to check out. So if you’ve been denying yourself chocolate, ice cream (including the one ingredient banana ice cream recipe above), cookies, and brownies for years with no results to show for it, then we have great news for you… Click on the image below to have access to more delicious, fat-burning dessert recipes.

dessert cookbook, including one ingredient banana ice cream recipe

=> Click here to have exclusive access to our best healthy eating dessert recipes <=

2017 BEST COOKBOOKS FOR WEIGHT LOSS AND HEALTHY COOKING

2017 BEST COOKBOOKS FOR WEIGHT LOSS AND HEALTHY COOKING

And the winner for 2017 Best Cookbooks For Weight Loss & Healthy Cooking, is…

I hope you like to eat. We all do, but what I mean is I hope you REALLY like to eat. If you do, you came to the right place.

This is Chef Gui Alinat, sitting in for my wife Carissa.

Now, I must warn you.

Most people would say that eating is a guilty pleasure. Much too often, good food is thought to be fattening and somewhat dangerous. Detrimental to your health.
We say… “Time to go to the gym after that”. Or… “This is a heart attack on a plate”… Or we make a joke about this dessert having “no calories, right?”. Then we laugh it off and sink our teeth into that Bananas Foster. With guilt.

I wish this would stop. The truth is, eating is a joy. Or should be a joy, even if you’re trying to lose weight.

You can trust me and my wife, weight loss expect and Nurse Practitioner Carissa Alinat. As long as you eat a wide variety of foods, practice mindful eating, and eat in moderation, then you should be enjoying eating.

Even if you’re trying to lose weight. In fact, you should enjoy eating ESPECIALLY if you are trying to lose weight.

Here is why.

You see, diets don’t work. People get on a diet, then drop out. Nobody can be on a diet forever. Or even sustain one for more than a few weeks. “Crazy diets”, as we call them with Carissa, most often are unsavory, bland, and so boring that they set us up for failure. So dieters drop out.

On the other hand, if you enjoy what you eat, if you are having a great time eating, then losing weight is just the easiest thing in the world. Because for sure, losing weight is completely compatible with eating well.

In other words, you can have your cake, and eat it too.

Now, remember that losing weight is 80% diet and 20% exercise. What you put in your body pretty much sets the tone for your body shape. That’s one more reason to cook your own food, so that you can control what, how, and when you eat. It’s important.

To be able to cook and make your own food every day, you either need to know a few “chef tips”, and if you’re a regular on this website then you know you can get those here. Or, you need a good cookbook.

I’m a chef and cookbook author. I wrote and published 4 cookbooks and I can tell you this: a cookbook is only successful as long as the recipes are creative, appetizing, and they have been tested. Very important. If the recipes aren’t tested, then they won’t necessarily turn out the way they should, and home cooks will be frustrated.

Home cooks ask me all the time: What are your favorite cookbooks? Which cookbook should I buy? Any good cookbooks this year?..

Yes, tons. I do have my favorite cookbooks. I’m a professional chef and I enjoy reading cookbooks, some of them being very technical because they are made by and for chefs.

But I also have a special list for home cooking. I enjoy cooking for my family of 7. Since we’re all into great food, as well as maintaining our ideal weight, then we rely on exceptional cookbooks that give us both great food and sensible food.

You will find below my ultimate list of cookbooks for anyone interested in losing weight, or maintaining a healthy weight.

A lot of the cookbooks are based on the Paleo diet. Simply because the Paleo diet is a great way to cut down on carbs while eating really good, enjoyable food.

But not all. I recommend a great book on green smoothies too. And another one on just making bone broth or on metabolic cooking. There’s even one from my friend Flavia (a new mom) that is specifically designed for new moms. So obviously, it’s focusing on losing baby weight, nutritious food, and of course meals that can be done in less than 30 minutes.

Because ultimately, nobody really wants to spend a ton of time in the kitchen. We all have a life, and we don’t need to spend it in the kitchen. I’m a professional chef, but when it’s time to come home, the last thing I want is to spend another 2 hours in the kitchen. 30 minutes top will do.

Please enjoy my 2017 selection of Best Cookbooks for Weight Loss and Healthy Eating.

 

FAT-BURNING DESSERT COOKBOOKS

Paleo Sweets Best Dessert Cookbook

PALEO SWEETS

By Kelsey Ale, Certified Nutritional Therapist and Paleo Baker. If you’ve never had the smell of her version of Apple skillet cake hit your nostrils, you don’t know what you’re missing. This is a FREE physical cookbook. Not digital. Hard copy and full color. Discover the big secrets of cooking healthy paleo desserts, while losing weight.  Here are some samples of the recipes:

  • Double chocolate hazelnut cake with meringue frosting
  • Pecan crumble coffee cake
  • Southern Chocolate Pound Cake
Guilt Free Desserts cookbook

GUILT-FREE DESSERTS

Guilt-Free and desserts usually don’t go in the same sentence. That’s because desserts are usually full of sugar, white flour, and other nightmare ingredients if you’re trying to lose weight. Some desserts however, are specifically engineered to eliminate ingredients that make you gain weight, and replaced by natural ingredients that help you lose weight. That’s the case with Guilt-Free Desserts cookbook.

  • Carrot Cake Cupcakes
  • Creme Brulee
  • Pound Cake
  • Gingerbread Cookies
  • Cheesecake with Berries
  • Also includes a section called “Copycat Girl Scout Cookies“!

By Kelly Herring. 50 all-natural, gluten-free, fail-proof, low-glycemic desserts.

french paleo burn desserts

THE FRENCH PALEO BURN - DESSERTS

If You’ve Been Denying Yourself Chocolate, Ice Cream, Cookies, and Brownies For Years With NO Results To Show For It, Then I Have GREAT News For You… We’ve also chosen these easy, paleo-inspired, delicious recipes because they take 10 to 30 minutes only to prepare!

  • Top 25 simple and tasty paleo-inspired fat-burning dessert recipes.
  • 25 stunning professional photos.
  • All recipes are specially crafted to be easy, no fuss, low cost, and delicious.
  • Step-by-step, over the shoulder directions so you know exactly how to whip up no-fail, amazing family desserts.
  • 100% real food that is gluten-free and Paleo-inspired to have every fat-burning dessert covered.

Full disclosure: This is one of our cookbooks. Written by Carissa Alinat and Chef Gui Alinat.

STRICTLY PALEO COOKBOOKS

 

 

Paleo Hacks Cookbook

PALEO HACKS COOKBOOK

When you ditch bread, pasta, rice, refined cereals, sugary foods, preservatives and additives… everything changes. Remember, those so-called foods were NOT part of our diets thousands of years ago and not coincidentally, there were no incidents of heart disease, cancer, obesity, diabetes and other conditions. You know how Carissa and I feel about the Paleo diet (it’s great and a great way to lose weight.)
The Paleo Hacks cookbook is one of the best, if not the best, paleo cookbooks out there. The team at PaleoHacks is really awesome and professional. Also, this is one of the very best deals on the internet.

Paleo reboot cookbook

PALEO REBOOT

This is an actual physical (not digital!) book for FREE. And a New-York Times bestseller at that.

  • RECIPES FOR EVERY MEAL For breakfast, lunch, dinner, and dessert, including popular favorites like Strawberry Shortcake Smoothie, Texas-Style Beef Chili, and Chocolate Coconut Truffles.
  • QUICK START GUIDE Start to lose weight, improve your health, and avoid diseases right away with the Paleo Diet Basics.
  • DAILY MEAL PLANS Your total plan for every meal, including daily tips and foolproof plan-ahead instructions.
  • SHOPPING LISTS Grocery shopping is almost too easy with these customized shopping lists.
  • EASY PALEO SNACK IDEAS Over 15 quick snack recipes to keep you full and satisfied throughout the day.
  • THE SECRET TO READING FOOD LABELS Know what to look for and what to ignore in the supermarket aisle.
  • TRICKS FOR DINING OUT Eat Paleo in any restaurant with these sneaky menu options
1000 paleo recipes

1000 PALEO RECIPES

Now, what could possibly do with 1000 paleo recipes?.. Of course you won’t EVER cook them all in your lifetime. But they’re good to have. That’s your back-up. That’s your chance to just come home, see what you have in your fridge, and quickly find a recipe to put nutritious, delicious, fat-burning food on the table. It’s that simple.

Highly recommended. The actual cookbooks (more than 18 cookbooks!) are too many to list here. This is huge. Let’s call it the Paleo Cookbook “bible”.

Caveman feast cookbook

CAVEMAN FEAST

Strictly Paleo recipes will excite your taste buds and have you cooking easy but delicious meals in no time:

  • Beef Entrees
  • Pork Entrees
  • Poultry Entrees
  • Seafood Entrees
  • Breakfast
  • Sides
  • Condiments, Sauces, Butters, Dressings, Rubs, & Blends
  • Grain‐Free Goodies

Every single recipe is 100% Paleo. They have No grains, No potatoes, No lentils, No dairy, No processed sugars, No preservatives.

Pete's Paleo Eats

PETE'S PALEO EATS

Now, this is a FREE, physical cookbook. Not digital. The recipes are designed for the Paleo person who wants to prepare something really good, really nutritious, but doesn’t have time in the day to prepare a gourmet meal. Each recipe is created by a Cordon Bleu-trained Chef with a longstanding reputation in the Paleo community. Each recipe is simple, tasty and easy to prepare. Usually in under 30 minutes. They’re delicious, as well as nutritious. All are Paleo-friendly.

FAT-BURNING COOKBOOKS

 

 

 

metabolic cooking

METABOLIC COOKING

Metabolic cooking was one of the first cookbooks to really help the public lose weight and get in shape. It’s been featured in magazines like Muscle & Fitness, Iron Man Magazine, Muscle Mag, etc… It’s been revamped since and today in 2017, it’s still one of the very best cookbooks available.

Taste. Fat burning ingredients. Freedom. Faster fat Loss. Simple Recipes. Family Friendly. Desserts. It’s all within reach. And author Dave Ruel and Karine Losier will show you how to get it to be in the best shape of your life. Sample recipes:

  • Metabolic Fish Sticks
  • Mexican Beef Roast
  • Mint Pork Stir Fry
  • Coconut Garlic Shrimp
family fat-burning recipes

FAMILY FAT-BURNING MEALS COOKBOOK

By Diana Keuillian. Good friend of mine. Diana was the very first one to crack the code and provide delicious family-friendly recipes that everyone can enjoy without relying on dangerous ingredients. This offer is a 7-in-1 must-have cookbook for your family. Now, as i always say, nobody has the time to spend 2 hours in the kitchen every day, like my mom did when I was growing up in the South of France (Yes, she was also working a full-time job! #superwoman). Diana, on the other hand, is also a mom of two, and she doesn’t have the time, nor does she want to, and prefers to limit her kitchen time to 30 minutes top, and enjoy time with her husband Bedros and their 2 children.

  • Stir-Fried Cauliflower Rice
  • Real Healthy Fried Chicken
  • Real Healthy Hot Dogs
  • Skinny Spaghetti and Meatballs
Ultimate Diabetic Cookbook

ULTIMATE DIABETIC COOKBOOK

As a medical professional, I am well aware of the risks associated with diabetes. As a weight loss expert I am fighting everyday against the painful effects of diabetes on my patients. My book, The French Paleo Burn, helps diabetic patients regulate their blood sugar, and also helps non-diabetic stay away from that terrible disease.
This book, the Ultimate Diabetic Cookbook, will help too.

  • Over 297 pages of lip-smacking, diabetic-friendly recipes
  • Guaranteed ways to quickly and easily start cooking scrumptious recipes starting today
  • Fun and simple dishes that will take your cooking from just okay to out-of-this-world
  • Little-known secrets to effortless delectable meals that the whole family will love
  • Easy ways to transform your favorite pre-diabetic dishes without losing any of the taste
  • How to avoid icky cardboard “diabetic food” once and for all
  • The essential staple ingredients you need that will allow you to create award-winning dishes on a moment’s notice… even if you haven’t been to the grocery store in days!
  • Plus, you’ll have everything you need to lose those few extra pounds, too – good eating comes with benefits!
The French Paleo Burn Cookbook

THE FRENCH PALEO BURN

By Carissa Alinat, with Chef Gui Alinat. This is our cookbook. It is a chef-curated, fat-burning powerhouse dedicated to crafting a new you so that you can achieve the sexy body of your dreams. Effortlessly. Because 80% of your weight loss efforts lie in the food you choose, cook, and eat.

  • 50+ simple and tasty paleo-inspired fat-burning recipes.
  • 50+ stunning professional photos.
  • All recipes are specially crafted to be easy, no fuss, low cost, and delicious.
  • Step-by-steps, over the shoulder directions so you know exactly how to whip up no-fail, amazing family meals.
  • 100% real food that is gluten-free and Paleo-inspired to have every meal covered.
  • All Phase 1 recipes are gluten-free, dairy-free, refined sugar-free, grain-free for efficient weight loss.

NOVELTY COOKBOOKS

 

Green Smoothie Cookbook

THE GREAT BIG BOOK OF GREEN SMOOTHIES

Look. At. That. How pretty!.. I usually get excited about cookbook featuring real, authentic, awesome food. Then I found The Great Big Book of Green Smoothies, and I love everything about it. Smoothies!.. Who could have thought that a smoothie cookbook could be so exciting. Not only that, but this cookbook is ONLY about smoothies made out of leafy greens.

And let me tell you about leafy greens. I have written so much about the must-eat greens. They are ESSENTIAL to your health, and definitely essential to losing weight because they bring the necessary fibers to your diet. In fact, eat a ton of leafy greens, and you can indulge in “forbidden” foods at the same time: pasta, rice, potatoes, etc…

=> Get this. 5 bucks. No excuse. <=

paleo snacks cookbook

PALEO HACKS SNACKS COOKBOOK

Ah, snacks. Say what you want, but snacks are critical to you losing weight or maintaining a healthy weight. And the problem is, we always run out of options. We recommend this cookbook to anyone who ever has cravings mid-afternoon, and is not sure what to eat exactly to lose weight and sustain weight loss efforts.

Simple, easy-to-prepare snacks that satisfy those mid-day cravings, like…

  • Hazelnut Brownies
  • Homemade Beef Jerky
  • Fig and Walnut Biscuits
  • Cinnamon Apple Fruit Wraps
paleo breakfast cookbook

PALEO HACKS BREAKFAST COOKBOOK

101 paleo breakfast recipes by the Paleo Hacks team. Great solution to find creative ideas for delicious, fat-burning breakfasts. Breakfast is often a problem when you’re trying to lose weight. We are often pressed by time, hungry, or out of ideas. Sample recipes:

  • Cinnamon Apple-crusted Doughnuts…
  • Zesty Lemon Scones…
  • Apple Bread…
  • BBQ Chicken Egg Muffins…
bone broth cookbook

BONE BROTH COOKBOOK

Sure, you don’t have to make your own bone broth. There are perfectly good options for organic, paleo bone broth that you can order with a click (with a 20% discount to our readers!). But you have to admit it. Being able to make your own bone broth from scratch, will not only give you great self-pride, but also turn you into a bad ass cook, almost instantly. 🔪😃
Plus, it’s a beautiful cookbook and it’s so satisfying to peruse and own. Highly recommended.

  • Over 80, Whole30 compliant, original, bone broth recipes
  • Over 400 scientific references
  • 10 celebrity bone broth recipes (including an NFL player’s recipe)
  • 10 chapters on the health science behind bone broth
  • Over 80 amazing color photos
  • 30 additional healthy products you may like
  • 378 pages of bone broth information and recipes

 

dirt cheap ultrafast cookbook

DIRT-CHEAP, ULTRA-FAST COOKBOOK

By Carissa Alinat, with Chef Gui Alinat. That’s us. 😊 Our family of seven lives on a tight budget for both time and money. Honestly, we have almost no time to spend in the kitchen at home, and we need to keep meal prep as affordable as possible.
So yes, I’ll be the first to admit it, saving money on delicious, healthy food, and have it ready on the table in no time is at the top of my priority. And it should be at yours, too.

These are out Top 25 Fat-Burning Recipes that are Dirt-Cheap and Ultra-Fast, to save you money and let you put awesome, delicious food on the table in less than 30 minutes. 

THE TOP 50 BEST FOODS TO LOSE WEIGHT

THE TOP 50 BEST FOODS TO LOSE WEIGHT

Are you wondering what the best foods for weight loss are? Include these in your diet to burn more calories and fat, lose weight, and keep it off.

 

Here is the ultimate guide for 50 of the best foods to help you lose weight that are super healthy and taste delicious, in alphabetic order!

1. Artichokes

Artichokes are super high in fiber, which helps you feel full. In fact, eating just one of these bad boys provides almost half of the recommended daily amount of fiber for women! They are very high in antioxidants, so it’s no wonder they are also available as a dietary supplement.
Artichokes - BEST FOODS TO LOSE WEIGHT
So boil them and then toss them into your pasta, add them into a salad, or blend them with spinach, Greek yogurt, garlic, and Parmigiano cheese for a deliciously healthy dip.

2. Apples

There’s truth behind the saying, “An apple a day keeps the doctor away.” Apples are high in photonutrients that can help you regulate your blood sugar, and they are also low on the glycemic index scale and in calories. Research shows that eating apples leads to decreased calorie intake and weight in women.
apple - origin weight loss
Keep the peels on for fiber benefits and blend up some home-made applesauce, or add some slices into a wholesome apple, walnut, and cranberry salad.

3. Avocados

Loaded with healthy fats, vitamins C and E, potassium, magnesium, and folate, they truly are a superfood. In addition to improving your heart health and protecting against some cancers, research shows that regularly consuming avocados is associated with less belly fat. Since they contain high amounts of (healthy) fat, they help reduce food cravings by increasing leptin (the “satiety” hormones in the body.
Avocados - origin weight loss
Blend these green goddesses with organic extra virgin olive oil to make a creamy and healthy salad dressing, or whip up some guacamole and the weight dropping on your scale will make you say, “holy moly!”

4. Black Beans

A great source of fiber and protein, black beans can be a great addition to a salad or soup to create a satisfying meal that can hold you over for hours.
Black Beans - origin weight loss
In fact, a study published in The American Journal of Clinical Nutrition found that a daily serving of beans may contribute to weight loss and also reduced cholesterol levels.
Also known as “Forbidden Rice”, it has one of the highest amounts of anthocyanin, an antioxidant that has been found to protect against cardiovascular disease, cancer, and cognitive decline.
Black rice has more protein and fiber than other types of rice and can help prevent insulin resistance that is related to an increased risk of obesity.

6. Blueberries

Low in sugar and calories and high in fiber and antioxidants, blueberries can help you lose belly fat. A whole cup of them add up to around only 80 calories.
Blueberries - origin weight loss
Blueberries also contain tannins, which help reduce inflammation in the digestive tract. Say goodbye to belly bloat. It’s no wonder why they are also sold as a supplement.

7. Brussels Sprouts

Brussels sprouts have more protein than most veggies and are high in fiber. Skip grandma’s boiled Brussels sprouts and try sauteeing them in a pan with salt, pepper, and garlic for tons of flavor.
Brussels Sprouts - origin weight loss

8. Buckwheat 

Buckwheat contains more protein than other grains and is nutritionally complete since it has a sufficient amount of lysin, an amino acid that most grains lack.
Buckwheat - origin weight loss
Replace white flour with buckwheat and you’ll make your pancakes much more weight loss friendly.

9. Cabbage

Cabbage is high in fiber and low in calories. Filling up on cabbage leaves less room for high-calorie foods. Plus, it is nutritious and contains vitamin C.
Cabbage - origin weight loss

10. Cauliflower

Cauliflower is very low in calories, only 25 per cup. It is also high in fiber and vitamins C, K, and B6. It’s also very versatile. You can grill it like a stake, or if you really want to have some fun, pulse it in a food processor and make “cauliflower rice.”
Cauliflower - origin weight loss
It also works as a Paleo pizza crust. You can find a great recipe in this Paleo cookbook.

11. Chia Seeds

Ch-Ch-Ch-Chia! Chia seeds have been pretty popular for their high fiber content (10 grams per ounce!), healthy omega-3 fatty acids, and it has been suggested that they help with weight loss.
Chia Seeds - origin weight loss

12. Chickpeas

Chickpeas have a very low glycemic index value of 10 for every 150 gram serving, are high in fiber, and low in fat.
Chickpeas - origin weight loss
So whip up some hummus or toss them into a salad or a bowl of quinoa. Yum.

13. Chili Peppers

They aren’t just a band…  Want to burn calories just by eating? Chili peppers contain capsaicin, which increases your metabolism, causing you to burn almost 100 calories after a meal.
Chili Peppers - origin weight loss
Yes! Just make sure it is dark chocolate, meaning it is made from at least 70% cacoa.
Chocolate - origin weight loss
Having a square of dark chocolate works wonders when you have a craving for something sweet. It also contains healthy fats that will help curb your appetite.

15. Cinnamon

Cinnamon imitates the biological activity of insulin (hormone that tells our cells to use blood sugars as energy), which helps prevent fat storage.
Cinnamon - origin weight loss
Of course, we can’t rely on cinnamon alone, but research shows that cinnamon extract may help increase lean mass while decreasing body fat.
Not all saturated fats are created equal! Coconut oil is a healthy saturated fat and if you want to know all about its amazing benefits, click here.

Coconut sugar has a much lower glycemic index (does not spike your blood sugar as much) than table sugar. It also nutritious and contains minerals like iron, zinc, potassium, and calcium. In opposition, table sugar has no nutritional value. So, if you absolutely need to sweeten your coffee or tea, coconut sugar is a better option (plus, it’s Paleo-friendly!).

18. Coffee

Caffeine boosts metabolism and gives you energy. Just be careful with the cream and sugar or that cuppa Joe will make you gain weight instead of losing it.

19. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, kale, cabbage. Cruciferous vegetables are a great source of nutrients, are low in calories, and high in fiber. An entire cup of broccoli only contains 27 calories. Just imagine how many cups of broccoli you would have to consume to get to the recommended daily calorie of around 2,000!

20. Cucumbers

Even if you ate a huge amount of cucumbers, you still wouldn’t lose weight because an entire cup of sliced cucumbers only has 14 calories. Plus, they provide plenty of vitamins C and K. Keep the skin on for added fiber. So toss some slices into a salad or use a spiral slicer to create cucumber “noodles.”

Dandelion is a natural diuretic that can help get rid of retained water in the body. You can get it in tea form or as a supplement.

22. Eggs

These are essential for those who need a quick protein snack on the go. Keep hardboiled eggs in your fridge so you always have something on hand when you’re short on time and need to go to work. Research shows that eating eggs for breakfast helps you lose twice as much weight.

Fennel seeds naturally curb your appetite and also functions as a diuretic. Drinking fennel seed infused in tea can also improve digestion, according to research published in the International Journal of Food Sciences and Nutrition

24. Figs

No, fig newtons don’t count. But real figs, the fresh ones, are packed with fiber and will give you something sweet without breaking your diet. Tossing them into a salad with walnuts and blue cheese is super tasty.

25. Garlic

Garlic is really a miraculous vegetable that not has been reported to prevent weight gain, but it also has been found to be effective at treating diabetes, improving blood pressure, and killing cancer cells. Don’t want to scare off friends with bad breath? Eating cooked garlic instead of raw will lower its smell.

Did your mom ever give you ginger ale when you had an upset stomach? Not only does ginger ease digestion, but it can also help you lose weight by acting as a natural appetite suppressant. In addition, it is a thermogenic food, which means that it raises body temperature and boosts metabolism. It also suppresses cortisol, the “stress hormone” that may increase belly fat. So, enjoy some lemon ginger tea and feel the invigoration.

27. Grapefruit

Every heard of the grapefruit diet. Well, don’t try it. But, definitely add some grapefruit into your meal plan. Research has found that eating grapefruit can decrease insulin, a hormone that causes your body to store fat. Have half of a grapefruit before your meal and you’ll see the pounds falling.

Juniper berries aren’t just for making gin! They make a nice detox tea that helps flush out your kidneys and rid you of extra water weight.

29. Leafy Greens

Spinach, collard greens, Swiss chard… Popeye the sailor man was one fit dude, thanks to all that spinach he ate.

30. Leeks

Leek soup has been used by French women to lose weight for many years. It’s no wonder it is included in Mireille Guiliano’s book called “French Women Don’t Get Fat.”

31. Lemons and Limes

Do yourself a favor and drink a big glass of water with lemon juice in it every morning as soon as you wake up. It will refresh you, hydrate you, and the pectin fiber can curb cravings.

Lemongrass makes a lovely, refreshing tea, and can be used as a seasoning. It has antioxidant properties to help flush out toxic wastes, and it stimulates digestion.

33. Nuts

Nuts are high in healthy fats and protein, which will help ward off hunger and help with weight loss. Just be sure to pay attention to portion sizes, as nuts are very dense in calories.

34. Oats

Oats can make a pretty hearty meal while adding plenty of fiber. Stay away from the sugary oatmeal packets and grab some chewy steel-cut oats and make oatmeal ahead of time for a quick breakfast on-the-go.

35. Olives

Olives contain healthy fats, are low in calories, and since they are cured with vinegar, provide you with a nice dose of probiotics as well. They also contain a natural compound that may help prevent weight gain, according to research. They make a great snack, and are delicious when tossed into a salad or pasta.

Ever wonder why the French and Italians are so skinny, even though they dowse themselves in olive oil? Using olive oil in place of unhealthy salad dressings can help you lose weight. In fact, research has found that olive oil helps you feel satiated and eat less. Just make sure the bottle says “extra virgin” on it, which means that it is the least processed and has more antioxidants, and also tastes better.

37. Pears

Just like apples, pears contain pectin, a type of fiber that has been shown to suppress appetite. Make sure you leave those skins on. That’s where you’ll benefit the most.

Peppermint has been known to help ease digestion. But, it can also curb cravings to help with weight loss, even just by inhaling it. In fact, a study by Wheeling Jesuit University found that sniffing peppermint oil helped control hunger and cravings.

39. Quinoa

This ancient grain is full of fiber and protein, the perfect combination to help you lose weight. It also contains iron and magnesium, minerals that will help boost energy. Toss some into a salad or make a quinoa “oatmeal” for a delicious meal.

40. Salmon

Salmon is a lean protein that contains healthy omega-3 fatty acids and can help you lose weight by keeping you feeling full longer. Just 3 ounces (size of a deck of cards) has a whopping 22 grams of protein! Research has found that eating polyunsaturated fatty acids such as in salmon, helps decrease belly fat.

Sprouted grains are allowed to sprout before they’re ground up. This means they have more fiber than unsprouted grains and can help reduce the carbohydrate content of foods, which has a smaller effect on insulin level spikes. This can help you lose weight.

Have a sweet tooth and need a sugar alternative? Stevia is a top choice and beats any artificial sweetener any day.

43. Sweet Potatoes

Huh? Sweet potatoes are better for weight loss than white potatoes? Yep, that’s right. They contain a resistant starch that help you feel full while trimming away your waistline. Plus, they contain wayyy more nutrients than white potatoes. Vitamins A and C, iron, potassium, and calcium make them a nutritious alternative.

44. Tomatoes

Tomatoes not only help reduce water retention in the body, but they can also reverse leptin (the “fat hormone”) resistance, which helps with metabolism.

Tuna is high in protein and relatively low in calories, which makes it a great food for weight loss. Worried about mercury? Buy skipjack tuna, which is a smaller, shorter living fish that is known to generally contain the least amount of mercury. Also, buying pole-caught tuna is better for the environment.

Although mostly known as anti-inflammatory remedy for arthritis, turmeric can help detox the liver and help lower cholesterol levels and reduce weight gain. If you don’t want to use it in your cooking, you can get it in a capsule. However, it is best absorbed in liquid form.

47. Water

Okay, so it’s not exactly a food. But, drinking lots of water can help you feel full, flush toxins out of your body, and help digestion.

Yarrow is a powerful natural diuretic that can help relieve bloating and slim the waistline. You can get it as a tea or as a supplement.

49. Yogurt (Greek)

Greek yogurt is high in protein (17 grams per serving!) and has the least amount of sugar compared to all other yogurts. It will keep you satisfied, and it’s loaded with probiotics, the “healthy gut bacteria” that research suggests can help you lose weight.

50. Zucchini

Very low in calories and high in fiber, zucchini is a great addition to a meal with protein. They are also so versatile. You can grill them, roast them, spiralize them, or even make a chocolate cake with them (yep, you read that right and the recipe below is awesome!!!)

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NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

THE BEST (AND WORST) 13 WEIGHT LOSS SUPPLEMENTS IN 2017

THE BEST (AND WORST) 13 WEIGHT LOSS SUPPLEMENTS IN 2017

BEST WEIGHT LOSS SUPPLEMENTS IN 2017

If you’ve been thinking about taking weight loss supplements but don’t know which are best or even effective, then you want to read this.

There are tons of natural diet supplements and medications on the market, designed to help with weight loss, but it’s hard to know which you can trust.

Weight loss is best achieved through exercise and eating the right kinds of foods, however, sometimes we just don’t get enough of what we need in the foods we eat.

WEIGHT LOSS SUPPLEMENTS IN 2017

So, here are the best 15 science-based supplements that can increase energy, rev up your metabolism, reduce your appetite, and reduce fat absorption (in no particular order).

 

1. Conjugated Linoleic Acid

 

Conjugated linoleic acid (CLA) is a powerful polyunsaturated fatty acid found primarily in high-quality beef and dairy products and reduces body fat while preserving muscle.

In addition, it helps lower cholesterol, triglycerides, and blood pressure.

So don’t be afraid of red meat. That’s a thing of the past.

However, quality counts. Grass-fed beef has 300-500% higher amounts of CLA than grain-fed beef. The best way to get CLA is through diet. Although not as effective, CLA supplements can provide a decent amount.

Conjugated Linoleic Acid - Beef
Effectiveness:

A study published in the Journal of Clinical Nutrition found that overweight patients taking 3.2 grams of CLA per day lost an average of 0.2 pounds of fat per week while increasing lean body mass. Those taking a placebo did not. Another study found that similar dosages of CLA also led to reduced body fat.

Recommended:

2. Glucomannan

 

Glucomannan is made from the root of the konjac plant and has been used for centuries in Japan as a food thickener. Its nickname is “broom of the intestines” because it helps absorb water in the gut to create bulky fiber, which then, you know… leads to healthy bowel movements

Glucomannan - weight loss supplement

Because it acts like a sponge, it makes you feel full, which helps decrease your appetite. It also slows absorption of cholesterol and sugars in the gut, which also helps with weight loss. With that being said, you should drink a lot of water when taking glucomannan to avoid an intestingal blockage.

Glucomannan is the main ingredient in shirataki noodles, also known as “miracle noodles.” which have zero calories and are ultra-low carb.

Effectiveness:

In a study of obese patients taking 1 gram of glucomannan with 8 ounces of water one hour before meals, they lost 5.5 pounds over 8 weeks without changing their exercise or eating patterns.

Recommended:

Glucomannan - weight loss

3. L-Carnitine 

 

L-carnitine is an amino acid found naturally in the body that is produced by other amino acids, lysine and methionine. You can also get it by eating meat or fish, or from a supplement.

L-Carnitine weight loss

L-carnitine helps to transport fatty acids into your cells to be used as energy, which boosts metabolism. It has also been found to aid in muscle recovery after exercise by increasing blood flow and red blood cells carrying oxygen to the muscles.

Effectiveness:

A scientific review of 9 research studies found that taking L-carnitine led to an average of almost 3 pounds of weight loss.

Recommended:

L-carnitine Liquid

 

4. Methylcobalamin (Vitamin B12)

 

Methylcobalamin is an essential vitamin that plays a key role in cell metabolism, energy production, DNA synthesis, and red blood cell production. It helps convert fats into energy, so it’s no wonder why it is commonly used as a weight loss supplement.

There are many forms of vitamin B12, but methylcobalamin is known as the “bioavailable” form of B12. This means that your body can use it right away.

Methylcobalamin (Vitamin B12)

Vitamin B12 deficiencies are common and increase with age. 

Methylcobalamin is naturally found in meat and dairy. With that being said, those following a vegan or vegetarian diet have a difficult time getting enough through diet alone. In addition, many people suffer from malabsorption and aren’t able to absorb enough B12 from foods as they pass through the intestines.

Worried about getting too much? Any extra floating around in your body will just be peed out.

Effectiveness:

Not much research has been done to prove the effects of B12 and weight loss. However, a study in the U.K. found that vitamin B12 insufficiency was associated with obesity. And, it’s been used for many years as a weight loss supplement, so that shows that it’s been working.

Vitamin B12 research

Note that although methylocobalamin B12 is available as an injection, research shows that the oral supplement is just as effective and less expensive.

Recommended:

pure encapsulations b12 liquid

5. Probiotics

 

Probiotics are found in supplements and fermented foods that may help you lose weight by restoring the balance of bacteria in your gut, otherwise known as “gut flora”. In fact, research has found that obese people have an imbalance of gut bacteria compared to people of a healthy weight and that gut bacteria taken from the obese are transplanted into the gut of a slim person, causes them to gain weight.

Probiotics

These “healthy bacteria” may also improve digestive health, as they produce nutrients and help break down fiber that your body can’t digest. Taking probiotics may reduce the rate of calorie absorption, and may also affect hormones related to appetite control and fat storage.

Effectiveness:

A study of women found that taking probiotics for 12 weeks led to significant reductions in weight and body mass index. In addition, blood sugar and triglyceride levels improved. In another study, participants who consumed probiotics through yogurt dropped 3-4% of their body fat.

Recommended:

BioTrust supplement

6. Vitamin D

 

Vitamin D isn’t just for bones and teeth. It can actually help you lose weight!

Vitamin D - weight loss

We have known for a long time that vitamin D deficiency is associated with obesity, but recent research has found that taking vitamin D supplements can aid in weight loss.

Effectiveness:

A study of 400 overweight or obese patients found that those who took 25,000-100,000 IUs of vitamin D lost more weight than those taking a placebo.

Click here for a good vitamin D source.

7. Chromium

 

Chromium is an essential mineral that helps regulate blood sugar and cholesterol levels, reduces carb cravings, reduces fat mass, increases lean body mass, and combats insulin resistance. It can also improve brain health.

Although you can usually get enough chromium through diet, there are supplements available. Chromium is stored in soil and rocks, which leak into the foods we eat. However, poor soil due to over-farming may create a chromium deficiency.

Chromium reduces carb cravings
Effectiveness:

 A study by the Biomedical Research Center at Louisiana State University found that taking 1,000 milligrams of chromium supplements per day helped reduce hunger and food cravings, food intake, and body weight.

 Recommended:

8. Green Tea Extract

 

Green tea has gained a lot of respect for its great health benefits including fighting cancer, lowering cholesterol, boosting immunity, and maintaining healthy skin. And, it’s great as a weight loss supplement!

Green Tea Extract helps in weight loss

Green tea extract is an amazing energy and metabolism booster.

When green tea extract is produced, catechins (anti-oxidant compounds) called “ECGC” are isolated from the plant and are used in high concentrations. These have powerful effects and can act as appetite suppressants.

Green tea extract can also help mobilize fat from fat cells for use as energy, by inhibiting fat-burning hormones in the body.

Effectiveness: 

A study published in the American Journal of Clinical Nutrition found that consuming green tea before exercise has been shown to burn 17% more fat.

Another study found that green tea extract causes calorie burning to increase by 4.6%.

 Recommended: 

Since the amount of ECGC varies, it’s important to check the label to see how many milligrams of catechins it contains. Most have around 50%. The brand I recommend is Biotrust Leptiburn.

9. Green Coffee Bean Extract

 

Before going on a trip to Costa Rica, I thought that green coffee beans were a special type of coffee bean. Then, I discovered that they are none other than just coffee beans that haven’t been roasted yet.

Green Coffee Bean Extract

Green coffee bean extract is one of the most popular weight loss supplements on the market and rightly so. It has also been used for the treatment of obesity in Central America and the Caribbean for many years.

It contains chlorogenic acid (CGA), which is said to be the powerhouse behind its metabolism-boosting effects. CGA is not found in coffee that has been roasted, and that’s why keeping the beans green is so beneficial.

It also contains caffeine, of course, which gives you a nice spurt of energy that you can use to burn off calories. However, caffeine is not the prize-winner here, as research has shown that decaffeinated green coffee bean extract prevents obesity. So, you can thank CGA mostly.

Effectiveness:

A study by the Journal of International Medical Research found that consuming 200 mg of green coffee rich in CGA led to an average weight loss of 5.4 kg, versus only 0.6 mg in the group taking the placebo.

Recommended: 

Green Coffee Bean Extract 800

10. Garcinia Cambogia Extract

 

 The skin of the garcinia cambogia fruit contains hydroxycitric acid (HCA), which works by increasing levels of serotonin in the brain, which reduces food cravings.

Garcinia Cambogia Extract
Effectiveness:

One study found that it significantly reduced visceral, subcutaneous, and total fat, and slightly decreased body weight.

Another study found that consumption of garcinia cambogia extract was associated with approximately 2 pounds of weight loss over an average of 8 weeks.

Recommended: 

Garcinia Cambogia weight loss formula

11. Whey Protein

 

 Whey protein isn’t just for bodybuilders. It’s also a great weight loss supplement!

whey protein - weight loss

Consuming higher amounts of protein is great for losing weight because it staves off hunger and helps maintain muscle so your body doesn’t burn that off instead.

Since muscle cells require more energy than fat cells, it makes sense to gain lean muscle and maintain it. And ladies, don’t worry about turning into a beefy gym rat. Getting enormous muscles just isn’t in our DNA, so don’t be afraid of the weights. They are your friend when it comes to slimming down.

Effectiveness:

A study by the Journal of American College of Nutrition found that consuming whey protein results in an average weight loss of 4.20 kg.

Recommended:

A lot of protein shakes are loaded with artificial sweeteners and basically toxic junk. This company is known for its high-quality protein supplements.

They make a low-carb protein shake that’s available in plenty of flavors (chocolate peanut butter!). They also have protein bars and cookies.

One time, I left one of their chocolate chip protein cookies in my car on a hot day and it was soft and gooey (I recommend doing this!).

Diet supplements on the market that do not have any research to back up their claims for weight loss (in humans) include:

 

12. Hoodia Gordonii 

 

Hoodia gordonii, usually just called “Hoodia,” is a succulent plant found in South Africa and Namibia, and has been marketed in the U.S. as a weight loss supplement.

Hoodia has been used by native African tribes to stave off hunger during long hunting trips. However, there is no actual evidence that it helps people lose weight. Maybe in the future it will be proven as an effective weight loss supplement, but for now, we just don’t have any positive findings.

Effectiveness:

Not proven effective. In addition, there are plenty of side effects such as vomiting and elevated blood pressure and heart rate. In fact, a study on women treated with Hoodia resulted in 208 cases of side effects in only 49 women.

13. Raspberry ketones

 

Raspberry ketones are the substances that give raspberries their aroma and have been thought to help people lose weight.

However, the raspberry ketones you buy on store shelves as a weight loss supplement are not natural at all, and are made synthetically.

Raspberry ketones

It is said that the molecular structure of raspberry ketones causes fat cells to release adiponectin, which plays a role in controlling blood sugar levels and regulating metabolism.

Effectiveness:

There is no research that has proven raspberry ketones as an effective weight loss supplement.

 

Conclusion

 

There are plenty of weight loss supplements out there on the market. Some work, some don’t. Or, at least haven’t been proven to work yet.

Top choices: Probiotics and Green Tea Extract.

Probiotics seem to treat one of the root causes of obesity, which is an imbalance of gut flora. And, green tea extract provides both caffeine and ECGC, which is a big double whammy against fat.

Of course, a healthy diet rich in whole foods packed with protein and fiber and low in carbs, along with exercise , is the best way to lose weight. But everyone could use a little help every now and then.

😍  GOOD READ? LET GOOGLE KNOW!

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