Category Archives: Diet Advice

Top Six Ways To Combat Hunger

Dieting to see faster fat loss success? If so, there is one thing you are likely going to be dealing with at some point or another and that thing is hunger.

Whenever you reduce your calorie intake down lower than what your body is used to receiving, there is going to be some backlash from it because of this. But if you are set on burning up body fat, this is something that you are going to have to come to deal with.

There’s no other way to create the fat loss results you’re going for other than to reduce your calorie intake (despite what some supplement companies may claim!), so rather than trying to avoid it, focus on trying to effectively deal with it.

Fortunately, if you know a few smart tips, you can more easily combat hunger and stay the course.

Let’s have a brief look at the most important things that you need to be doing so that you can say so-long to those nagging hunger pains.

Fill Up On Vegetables

You’ve likely heard it before but it needs to be restated here again as it is one of the top tips to remember if you want to combat hunger effectively: fill up as much as possible on vegetables.

Vegetables are virtually calorie free, which is why they are such a great option for those who are struggling to keep hunger in check but still want to see the same fast rate of weight loss progress.

Plus, they are incredibly high in nutrients as well, so by eating even more than normal, you’re actually doing yourself a favor.

There is virtually no limit as to how many vegetables you can eat as long as you aren’t adding any high calorie sauces or condiments. Trying to gain weight eating broccoli will be mission impossible simply because you will become way too full before you rack up any significant calories.

Sip Hot Tea

Next, another fast and easy tip to help soothe those hunger pains is to sip on some hot tea. The nice thing about this is that it will help to hydrate you and keep you feeling warmer. Dieting does tend to cause a reduction in basal body temperature, so it is more likely to feel cold on your diet plan.

And, when you do feel cold, you’re going to notice hunger more, so this one kills two birds with one stone.

Choose green tea for bonus points as this tea variety will also raise your metabolic rate slightly, so can further enhance the process of fat loss. It’s a win-win.

Chew Gum

In some cases, it’s not really hunger you are actually feeling but rather the desire to have something in your mouth.

In this situation, try popping a stick of gum. Chewing on the gum will give your mouth something to do so you’re less likely to eat because of this and will also help to keep you distracted a bit better of that hunger you are feeling if it is actually present.

If you choose to use peppermint gum, this one can actually have appetite reducing properties as well, so you may find you get even better results from going this route.

Do The Water Test

One test that you should try next time you feel hunger pains coming on is the water test.

Some people do mistake thirst for simple dehydration, so hydrating yourself can instantly help calm those hunger pains in a hurry.

For this, simply drink one tall glass of water and wait ten minutes. See if the hunger pains go away.

In many cases they will and you will have side-stepped eating something that you shouldn’t have.

If they don’t, then you can look at another constructive way to deal with them.

Consider Lower Carb Dieting

If you find that you are just a hungry person overall and that hunger is always an issue for you, you could be a very good candidate for low carb dieting.

Taking things down to the ketogenic level, where you force your body to run off an alternative fuel source other than glucose (ketone bodies) has very strong appetite reducing properties to it.

For some people, this can really come in and save the day in preventing them from eating foods they shouldn’t.

While low carb dieting isn’t the best way to go for everyone, it definitely does help you experience less hunger while on the diet, so can be beneficial in this regard.

Avoid Triggers

Another must-do if you are dealing with hunger is to avoid any triggers that set you off to want to eat. For example, for some people all they need to do to feel hunger is notice that it’s near noon. For them, the psychological notification that it’s lunch time instantly causes hunger to occur.

For others, it’s seeing food. If they walk into a bakery, it’s a downward spiral for them.

Learning what your triggers are in this regard and then doing what you can to avoid them as best as possible will help ensure they don’t set you back.

Some are going to be unavoidable, but if you can at least be aware of what they are, you can help position yourself better to mentally combat them.

So there you have some of the top ways that you can manage hunger better as you progress along with your fat loss diet plan. Keep in mind that in most cases it’s impossible to completely eliminate hunger altogether, so you will always experience some to a small degree, but it should never be too much to handle.

If it is, your diet may not be set up properly as it should, so you may want to look into whether or not changes need to be made there so that you can better get yourself on track to success and actually enjoy the process while you’re at it (or at least tolerate it!).


Seven Fast Methods To Boost Your Metabolism

One of the absolute best ways to approach any fat loss goals that you may currently have set is to focus on boosting your metabolism up higher.

Far too many people strictly focus on what they can do to lower their calorie intake or up their physical activity level in the quest to create that calorie deficit require for fat loss to occur.

But as they do so, sticking with the program itself becomes that much harder. If you’re only eating 1100 calories per day and spending an hour in the gym six days a week doing cardio training, you have to ask yourself how long you’re really going to be able to stick with it.

Instead, a better approach is to focus on increasing your metabolic rate so that you naturally burn up more calories 24/7.

Let’s look at some of the fastest tips that you should be using that will enhance your calorie burning potential.

Eat More Protein

The easiest and one of the best ways to boost your metabolic rate is to simply eat more protein. Protein rich foods take a high amount of energy to digest and break down, so by eating more of them on a day to day basis, you can elevate your metabolic rate.

For every 100 calories of protein that you consume, you will burn up to 25 calories simply through the digestion process.

So essentially, you’re getting a 25% boost to your metabolism each and every time you eat protein rich foods.

Protein rich foods also offer additional benefits such as calming hunger pains and keeping blood sugar levels stabilized, while persevering your lean muscle mass.

Sip Green Tea

Green tea is the next thing to consider if you want to boost your metabolic rate up higher. Green tea not only provides excellent antioxidant benefits, but it can also increase your metabolic rate significantly if you drink two or more cups daily for a period of time.

Green tea will also help to calm hunger pains as the hot liquid tends to soothe these feelings, so this is an excellent drink to have in your fat loss diet plan.

Green tea is available in a number of different fruit flavors right now, so there’s no reason you can’t find one that you enjoy.

Use Cayenne Pepper

Moving along, getting some cayenne pepper into your diet whenever you can is the next step to boosting your metabolic rate.

Cayenne pepper, along with chili peppers, have a specific compound named capsaicin, which will elevate the metabolic rate for a few hours after you consume it.

This adds a great deal of spice to your meals as well and most people will consume less food overall when the meal is spicier.

This particular compound is in many of the fat burning products out on the market available, so by using the spice, you can get the same results at a fraction of the cost.

Shorten Your Rest Periods

On the workout side of things, if you want to significantly boost your metabolic rate, you’ll want to focus on using as short of rest periods between your sets as possible.

As such though, make sure that this doesn’t cause you to decrease the total amount of weight that you’re lifting. While short rest periods are beneficial, they only are if you are sustaining the total weight lifted that you normally use.

Keep your rest periods to around 30-45 seconds between sets and keep the weight heavy. This will create the best overall metabolic workout session.

And, if you’re more advanced, consider adding in a few drop sets or supersets as this can take your metabolism one step up as well.

Do Interval Sprints

On the cardio side of things, a perfect way to boost your metabolism quickly is to perform interval training.

Interval training is great because not only is it shorter in terms of the time commitment you have to devote to doing, but the intense nature of the session will mean that you burn calories faster for up to 48 hours after the workout is completed.

Therefore, you can be burning fat while you sleep with this form of cardio session.

Interval sprints is also less likely to cause lean muscle mass loss compared to steady state cardio training (especially running), so that’s an added benefit that cannot be overlooked.

Sleep More

For those of you who are sacrificing on sleep regularly throughout the week because you are just too busy on a daily basis, you may want to rethink this strategy.

Not sleeping enough can have a negative influence on your metabolic rate and cause you to burn fewer calories than you otherwise would.

Furthermore, if you aren’t sleeping enough at night, you will experience more hunger throughout the day, so not only are you more likely to eat more, but you’ll have a slower metabolism to boot.

Always aim for at least eight hours of sleep – preferably nine when seeking fat loss.

Use Caffeine

Finally, the last quick tip to remember if you want to boost your metabolic rate as high as possible is to consider taking a moderate dose of caffeine on a regular basis.

Caffeine is going to help to improve your total metabolic rate due to eh central nervous system stimulation it has and will also help to boost your energy level as well, which could mean you’re more active throughout the day.

Obviously you do need to consider how well your body tolerates caffeine and if you aren’t left feeling well, this won’t be an option for you, but if you do feel fine using 200 mg or so a day, it’s can make a positive addition to your fat loss results.

So there you have seven top methods to increase your metabolic rate so that the process of fat loss moves along more easily. Make sure that you aren’t overlooking any of these. They aren’t going to require all that many changes on your part, but do offer a high payoff.

Not All Carbs Cause Fat Gain – The Ones You SHOULD Be Eating

As you go about your diet plan to lose shred body fat quickly, one thing that you’ve likely heard time and time again is that you should be avoiding all carbs as much as possible so that you can burn fat quickly and effectively.

As such, you could be banning all foods that have more than 5 grams of carbs per serving. You think you’re on the track to success.

But, are you really?

The fact of the matter is that carbohydrates are a good food to have in your diet plan because not only are they going to supply you with energy in which you can then complete your intense workouts with, but they are also going to ensure that your metabolic rate stays stronger (since carbohydrates most influence the basal metabolic rate and hormones associated with keeping it up), they are going to ensure you get sufficient dietary fiber, and they are going to ensure that you are meeting important nutrient requirements for vitamins and minerals.

The bad carbs are those that cause your blood glucose levels to skyrocket and you to struggle to control your hunger. Eat those and yes, you are going to be in for a hard road ahead.

Choose wisely however and carbohydrates can definitely be part of your plan for optimal success.

Let’s go over some of the best choices for your carbohydrate intake. Keep in mind that since all of these carbohydrates are the complex variety, you should be aiming to place them around the most active periods of the day such as your workout sessions and first thing in the morning.


The first carbohydrate that you’ll want to consider taking in is barley. Barley is very often overlooked because many people only think of barley in terms of being in a soup.

And while barley does work great in any soup you may be creating, it can work perfectly as a side dish as well. It has a nuttier flavor compared to some other grains, so can offer a unique taste that most people will really enjoy.

The really great thing about barley is that it offers a fantastic fiber content, so if you’re looking to lower your cholesterol levels and control blood glucose, it’s the grain to be turning to.


Next up on the list of great grains to be eating is quinoa. Quinoa is a complete source of protein, which separates it from many other grains out there.

This means it will be the perfect pick for any vegetarians out there who are looking to increase their overall protein consumption.

If you aren’t getting sufficient protein in your diet, it is definitely going to influence the long-term results that you see.

Furthermore, quinoa can stand in great for any dish that calls for brown rice, so feel free to use these two interchangeably.

Brown Rice

Speaking of brown rice, that brings us to our next grain. Brown rice is a much smarter choice than white rice as it is higher in fiber and far less refined.

Furthermore, brown rice will keep your blood glucose levels at a more stabilized level, ensuring that you stay feeling energized in the hours after you consume it.

Brown rice is relatively fast and easy to prepare and highly versatile so you can easily use it in any dish that you’re creating.


For your breakfast grain, turn to oatmeal. Oatmeal is sugar free, which is perfect for those who are serious about losing body fat and is also going to provide you with a good dose of dietary fiber as well.

Just do be sure to purchase regular oatmeal and not the flavored varieties as those will have sugar so you’ll need to stay away from them.

Instead, flavor your oatmeal by adding some cinnamon, stirring in some protein powder, adding some natural peanut butter, or using unsweetened applesauce to create a taste breakfast bowl.

Many people also enjoy adding a few nuts and berries to oatmeal, which will boost its nutritional content as well.

Sweet Potatoes

Moving on, next on our list of fantastic carbohydrates to have in your fat loss plan is sweet potatoes. Sweet potatoes are ranked in lower on the GI index scale than regular potatoes so will keep your blood sugar levels more stable as well.

In addition to that, they’re also higher in vitamins and minerals, which will assist with keeping your body running optimally.

Many people really enjoy the sweet taste they have to offer compared to their regular potato counterparts, so this makes it a great choice for a snack at any point during the day as well.

Sweet potatoes can easily be prepared into pancakes, baked, steamed, or some will even make them into dessert recipes as well.


Finally, if you have a sweet tooth that just won’t quit, go for a banana to satisfy your craving. Bananas are the fruit that does contain a higher starch component compared to fructose, which is a more simple form of sugar so will work best for fueling your muscles around a workout period.

Being that they are so high in potassium as well, this further makes them an excellent choice at this time.

Bananas are one of the most convenient carbohydrate sources that you could eat as well – as far as healthy choices go, so are perfect for those on the go.

So there you have the top carbohydrate choices that you should be considering adding to your diet plan. Always remember to maintain good portion control when serving these up in your diet as the calories will add up relatively fast and in order for you to maintain the desired rate of fat loss that you’re going for, it is going to be important that you are keeping your portion size in check.

Do that and you can easily eat these and still see fast and effective results on your weight loss pro

5 ways to spot a fad diet

If you’ve made the decision that you’re going to start working towards the goal of leaning out your body, losing body fat and defining your muscle tissues, it’s time to get your diet I order.

While the workouts that you complete in the gym are definitely going to have a significant influence on the rate of progress you are making, your diet is really going to play a key role in determining whether you realize true success or whether you spin your wheels and end up looking very similar to how you do now.

One of the biggest mistakes many people make however in their quest for a leaner body is picking the first diet they see that promises fast results.

They are tired of being in the body they’re in and will do just about anything to get that fat off – even if it means near starvation.

This leads them to consider diets that are not at all sound and are likely to just do more harm than good.

Understanding the main things to look out for then when going about your diet selection process so that you don’t end up selecting a fat diet that’s going to do you in will be vital for success.

Let’s have a look at the main indicators that any diet you’re looking at is a fad diet approach.

The Calorie Intake Is Extremely Low

The first dead giveaway that a diet is very likely a fad diet and one that you should be staying away from is if the calorie level is extremely low.

You must remember that while lower calorie diets are required to see fat loss success, if you take your calorie level too low, your body will start to slow down the metabolic rate, causing fat loss to come to a screeching halt.

Instead, keep your calorie intake at a more moderate level that produces a steady rate of weight loss but also keeps your metabolism humming along and you feel better overall as well.

Generally speaking, women should avoid diets that have them eating fewer than 1200 calories per day and males will do best at 1500 calories or more.

Remember the heavier you are, the more your calorie intake should be.

Whole Food Groups Are Removed

The second signal that the diet you’re considering is a very poor choice is if entire food groups are removed.

Are carbs banished from the plan? Chances are this isn’t a good choice for the long term.

Dietary fats not permitted? You need dietary fat to sustain proper health so this too is not a wise move.

And protein – if your diet is low in protein, that diet is definitely going to cause you harm because you will start losing muscle mass, not body fat. After you come off that plan, rest assured that you will regain the weight you lost and likely more.

There Is Zero Room For Flexibly

The next sign that you’ve selected a bad diet and should look elsewhere is if there is zero room for flexibility in your plan.

It’s important that your diet can be adapted to go with you wherever life takes you and is not so difficult to maintain that you feel like it’s a downer on your day – every day.

Those who have diets that are ultra-rigid are never going to last long on them because life will get in the way and once they’re thrown off the diet plan, it becomes that much harder to get right back on.

A good diet is one that does have some guidelines and rules in place so you have a firm sense of what you need to be eating throughout the day, but also allows for some degree of flexibility in terms of meal timing and food choices.

Remember that each and every person is unique in their preferences, so if a diet doesn’t account for this, it’s not a wise set-up.

Exercise Is Discouraged

One major problem that many diets have going for them is that they discourage exercise. Exercise and dieting go hand in hand to produce the best results possible.

While your diet is going to be the primary thing that produces fat loss results since it’s far easier to create a calorie deficit through good food choices than hours spent in the gym, it’s the gym sessions you do that are going to allow you to make a complete body transformation.

If all you do is diet, you’re going to end up looking like a smaller version of your current self.

If you really want to look different, toning up and adjusting the overall appearance of your figure, weight lifting is necessary.

If a diet is so low in calories that they tell you not to exercise, clearly this is a problem.

You’re Bound By Strict Food Rules

Another problem is if you are bound by strict food rules. It’s human nature to do what we are told not to do. If you put a child in a room with six toys and tell them they can play with any toy but one in particular, the toy they are going to want the most is the one they can’t have.

It’s the same principle with dieting. If you’re told you can’t eat X food and can’t eat Y food and must eat at this time of the day and so on, you’re going to want to defy that.

The fewer rules, the better. While there are some people who really need firm rules in place, most people will do best with a less rigid plan.

So there you have the most important things that you absolutely must be watching out for as you go about your diet selection process. If you are seeing any of these present in a diet that you are considering, really think hard about whether that is in fact a diet that you should be continuing.

More often than not, you would get better results by searching elsewhere.


Dieting And Dining Out: What You Need To Know

If you’re on an intense diet plan trying to lose weight as quickly as possible, generally speaking, the more control you can have over your food intake, the faster your results will be.

Those who aren’t constantly monitoring what they are putting into their body are not going to see as great of results as those who are, so while this does take some effort, the effort is well worth the payoff.

This means however that dining out can be quite problematic. But, if you’re someone who enjoys taking in a meal with a friend at a restaurant or your significant other wants to treat you to a special dinner, what are you to do?

Fortunately, if you learn how to navigate a restaurant menu and make the smartest choices possible, you can walk away with your diet mostly intact.

While you should try and eat out less while dieting, there isn’t any reason to avoid it entirely.

Let’s have a quick look at some important points to keep in mind as you sit down and choose your meal selection.

Be Careful With Salads

Most people when dining out will opt for a salad because they think this will be the lightest dish and the best to keep their diet in place.

Sadly, they are often mistaken. Many salads in restaurants come with more calories than traditional entrees unless you are very choosing with the ingredients they contain.

The main items that you want to avoid having sprinkled on top of your salad include bacon bits, any sort of cheese, high fat noodles, tortilla chips, candied nuts, higher amounts of dried fruit, croutons, and then off course doused in salad dressing.

Instead, focus on a salad that comes with plenty of fresh vegetables, some fresh fruit, a low fat source of protein, and then order the dressing on the side.

Non-candied nuts and dried fruit are okay in moderation, but do keep in mind the calories in these will add up so you should limit how much you are having.

Watch Your Soups

Next, also be careful with any soups you’re having as well. Broth based vegetable soups tend to be fairly diet-friendly as long as they don’t contain an over-abundance of noodles.

Be leery of any creamy soup however as these will really pack in the saturated fat and calories. Likewise for tomato cream soups. Plain tomato may be alright, but even there you do need to be careful.

Go For Grilled

On the protein front, always try and choose grilled meats whenever possible. Avoid baked as butter is often added and obviously fried should be out of the question.

Try and choose meats that are as natural as possible with no type of cheese filling, breading, or otherwise.

Good options would be grilled chicken, grilled lean beef, as well as grilled fish.  When ordering fish, make sure it is grilled and not baked with cheese or butter as that is how fish is often prepared.

Watch Your Sauces

Another important thing to note about eating out is that it’s going to be critical that you are watching your sauces as well. Far too many restaurants dose their food in high calorie, high fat, high sugar sauces, which can easily add a few hundred calories to the meal total.

Keep your sauces light or request no sauce at all.

Smarter Sides

The next tip for dining out is making sure that you choose your side dish correctly as well. You’ll want to avoid high fat mashed potatoes, rice that comes loaded with butter, pasta in a cheesy or tomato sauce, as well as vegetables doused in butter.

Best choices will be a baked potato wish salsa on top if you do have a higher carb allowance or steamed vegetables without butter.

Request this from your server to keep your calorie count in check. Remember that often times you can swap out a side that’s listed for something else as well if you ask.

Don’t be afraid to ask for substitutions because it could easily save you 300-500 calories on your meal.

Don’t Do Dessert

Dessert is going to be a death trap for anyone on a diet plan. It’s best just to avoid desserts entirely in a restaurant because they will easily come in at 800-1200 calories per dessert.

While some people think they are doing right by sharing with a friend, the calorie count is still simply too high for you to be eating.

If you’re craving some dessert, go home and prepare something yourself instead.

At the very least you can control what goes in it and make it as low in calories as possible.

Beware Of Beverages

Beverages are the next place where calories like to hide. You’re best off just going with water while you dine out because you can rest assured it doesn’t have any calories and will better help you stick with your diet plan.

Cocktail drinks, fruit smoothies, fruit juice, or any other fancy drink can easily pack in 200-500 calories, so this is almost like having a second meal in itself.

The Bread Basket

Finally, when you first arrive at the restaurant, ask for the server to remove the bread basket or any other type of appetizer food they may have on the table.

If it’s there, the chances are high you will indulge and this could get your meal off to a very bad start calorie-wise.

With bread especially, once most people start in on it, they have a very hard time stopping, so this could clearly set you back in a major way.

So there you have the most important points to remember about dining in and trying to stick to your fat loss diet plan. If you scour them menu and then request a few substitutions to whatever dish you select, you shouldn’t have all that hard of a time finding a dish that will keep your diet intact while allowing you to enjoy the meal as well.

Diet Breaks 101: What You Must Know For Fat Loss Success

If you’re currently on a strict weight loss plan that’s designed to help you burn up body fat as fast as you possibly can, one thing that you absolutely must know about the process is that diet breaks are critical to success.

For most people though, the mere mention of a ‘diet break’ sends them running in the opposite direction.

Diet break?!? You might be thinking…why on earth would you take a diet break intentionally?

Most people have a hard enough time as it is sticking to a diet in the first place, the thought of taking a self-proposed break just seems silly.

But the catch is that it’s not. A diet break could possibly be the most important thing that you could do to help see ongoing success.

Let’s have a closer look at why this is and what you need to know about doing a diet break successfully.

Why Take A Diet Break?

So why take a diet break? The thing that you must keep in mind here is that when you reduce your total calorie intake, your body is going to think a famine is taking place. The lower you take your overall calorie consumption, the harder the signal the body gets that you are in fact starving.

As such, the body is going to react.  While you may want to fit into those skinny jeans, your body has another mission in mind.

That mission?

Stay alive.

It’s going to do everything in its power once it realizes that you are losing weight and body fat and aren’t getting the energy in that your body needs to sustain life.

It’s going to start fighting you ever step of the way, making it feel next to impossible to stick with the diet that you’re using.

And trust me, when you are in a fight with your body, things are not going to be looking good on your end.

A diet break is essentially going to send the message to your body that the starvation period is over. When this happens, your body will feel safer speeding up the metabolic rate and getting back to feeling normal again.

Until that point though, it’s on high alert and is going to continually prompt you to eat and conserve fuel.

Fat loss will come to a screeching halt and you will find yourself in the dreaded plateau.

Who Needs A Diet Break?

When thinking about who needs a diet break, there are a few things to keep in mind.

First, those who are using the most intense diet plans are going to need to do a diet break more frequently than those who aren’t. As mentioned, the lower your calorie intake is when on the fat loss diet, the more likely your body is to think that you are in fact starving it.

Therefore, the more often you need to send the message to it that everything is okay.

Second, those who are already very lean are going to notice that their body is fighting them harder. Basically, if you have 50 pounds of body fat to lose, some time at a lower calorie intake isn’t the end of the world. You have plenty of fat for energy stored up.

But, if you only have 10 pounds of fat to lose, now imagine how the tables are turned. Your body will be that much more worried about dying due to starvation and thus the signals get sent stronger and more often. Thus, diet breaks are required more frequently as well.

Finally, those people who have trouble sticking to a diet plan to start with may want to look at taking a diet break more often as well for the simple psychological relief it will provide them.  For them, having the break can help reset their motivation to continue on, which they otherwise may not have.

What Are The Signs You Should Do A Diet Break?

The important thing as you go about the dieting process is to watch for the signs that indicate it may be time to take a diet break.

Some of the main warning signs include:

  • Insatiable hunger that never seems to end
  • High levels of fatigue – you never want to get off the couch
  • Feeling very cold all the time (indicative of a slow metabolism)
  • Having trouble waking up in the morning (more trouble than normal!)
  • Slow rate of fat loss progress.

All of these indicate that your body isn’t functioning as well as it could be and that action should be taken to get you on a better path.

Doing The Diet Break Properly

So if you find that you are suffering from these side effects, taking action is the next step. What should you be doing?

First, immediately come off the diet. For a period of about 3-7 days, eat at a maintenance calorie level, which for most people is around 14 to 15 calories per pound of body weight.

Make sure with this intake that you are also getting in at least 100 grams of carbs per day, preferably more. Carbohydrates have the greatest influence on the metabolic hormones in the body, so you need to get your intake up high enough.

Still focus on healthy foods as you always did, but allow back some of the foods you may have been cutting out due to being on a diet plan.

Carry this out for the indicated time period and when you return back to your normal diet again, you should notice that you not only feel better, but your progress moves along that much faster as well.

Diet breaks should typically be done once every 3-4 weeks on a strict diet plan or if you are very lean, or once every 6-8 weeks if your diet is more moderate or you have lots of fat to lose.

Do not overlook this critical component of dieting however or you will sacrifice the results that you see.