Lomaira

Generic Name: Phentermine
Brand Name(s): Adipex-P, Lomaira
Medically reviewed by Ahmed Zayed, MD on June 19, 2018

Lomaira is a weight loss drug that is provided to some patients who are obese. The drug is more commonly prescribed for obese patients who have experienced health problems because of the excess weight that has accumulated within their bodies. The drug is manufactured by KVK Tech, a pharmaceutical brand that specializes in medication that can be used to treat weight-related issues. Lomaira cannot be provided to a patient without an official prescription and should not be used without monitoring by a licensed physician, as the product may lead to unwanted reactions in the patient.

Fast Facts On Lomaira

Lomaira is a short-term obesity treatment option that is not recommended to be used for more than three months continuously.
This drug is cheaper than most other phentermine brand name drugs that are currently available on the market.
Patients will not experience positive results without including an exercise routine and diet changes while using this product.
Over 125,000 physicians trust this drug and other phentermine-based pharmaceutical drugs in the treatment of obesity.
The lower dose of phentermine offered by Lomaira provides a safer and more subtle solution as compared to other options.
Lomaria should not be used along with other prescription weight loss drugs and fat burning supplements, as this may yield unwanted adverse reactions in the patient’s body.

Active Ingredients Of Lomaira

Lomaira only relies on a single active ingredient, which is known as phentermine¹. This is, by far, the most popular type of chemical that is used to treat obesity today. Phentermine has been used by millions of people and often provide impressive result in a minimal period of time. The product has been designed to be used with a customized weight management plan for effective results², as it will not produce a reduction of the patient’s bodyweight without ensuring that the patient is able to burn off more calories than they eat each day – this is, in general, the only real way that weight can be lost without the use of invasive surgical approaches.

Phentermine primarily acts as an appetite suppressant. The drug is known to affect the central nervous system of the patient and causes them to feel fuller faster when they are having a meal. In addition to assisting with reducing the caloric intake during a meal, phentermine has also shown promising results when it comes to reducing the frequency and severity of cravings.

Lomaira Prescribing Details

Patients who are obese do not automatically qualify for the use of this drug. A physician will need to analyze through the patient’s medical records, current drug usage, and consider some other factors to determine if they are a suitable candidate. Generally, Lomaira is recommended for a patient with a BMI of over 30. Additionally, adults with a BMI that is over 27 and diagnosed with high cholesterol, diabetes, or hypertension, may also be suitable candidates for the use of Lomaira.

Weight Management With Lomaira

One of the most important facts that patients should realize about Lomaira that this is not a magic solution to weight loss. Simply taking this pill and going about their regular daily routine is unlikely to provide the patient with the results they expect.

A patient needs to work closely with their physician in order to achieve positive results while they are taking Lomaira. A complete weight management plan will need to be executed, or their efforts and the use of this drug will not be effective.

The weight management plan provided to a patient should include a daily exercise routine, as well as a complete meal plan that they will need to follow during the period in which they are prescribed a daily dose of this drug. The patient should also be made aware of what foods they can opt for when they do experience a craving, as well as educated about limitations in their diet that will help to reduce their daily caloric intake to a lower level as their daily caloric exertion.

Common Side-Effects Of Lomaira

A number of side-effects may be experienced by patients taking this drug. Since phentermine is a type of stimulant, some patients complain about struggling to sleep at night, which makes insomnia one of the most common side-effect, especially among patients who are taking a higher dose of phentermine. Fortunately, Lomaira is a low-dose phentermine drug, but some patients may still be sensitive at a lower dose.

One study³ explains that some of the most unpleasant side-effects that may be caused by phentermine include severe headaches, breathing problems, heart palpitations, hypertension, irritability, as well as symptoms associated with depression.

Can Lomaira Be Used With Other Drugs?

Patients need to be wary when using Lomaira with other drugs. The active ingredients of this medication, phentermine, has been associated with interactions between a number of other pharmaceutical drugs, as well as herbal supplements that are often used to supplement the body with essential vitamins, minerals, and other nutrients.

When a patient is advised to consider the use of Lomaira to help them lose weight and reduce the health risks imposed on them by obesity, it is vital for the patient to tell their physician about any medication they are currently taking. This does include not only other prescription drugs, but also natural supplements, vitamin supplements, performance supplements, and over-the-counter drugs. This will help the physician determine if Lomaira may be a good option for the patient and whether the patient will need to make any changes to the current supplements and drugs they are taking before they are able to start using this prescription drug.

Conclusion

Physicians are increasingly turning toward pharmaceutical drugs to help their patients lose weight when obesity is causing problems like heart disease and diabetes. Lomaira is considered one of the safer options when it comes to prescribing phentermine to a patient due to the low dosage options offered by this brand. Still, some patients may experience side-effects even with such low dose of this drug. This makes a search for alternative options to help obese patients overcome the complications of their excess weight.

PhenterPro is one particular option that has provided many patients with an alternative solution to Lomaira and other phentermine-based prescription drugs. This is a non-prescription drug that can be purchased without a prescription. PhenterPro has been proven to be both effective and safe when used with an exercise plan and a healthy diet.

References

¹ Phentermine. PubMed Health. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0011706/

² Multiple Authors. Effects on Weight Reduction and Safety of Short-Term Phentermine Administration in Korean Obese People. Yonsei Medical Journal. 31 October 2006. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687747/

³ Multiple Authors. Plasma phentermine levels, weight loss and side-effects. U.S. National Library of Health. 1983. https://www.ncbi.nlm.nih.gov/pubmed/6654575

References

Tabata vs. HIIT: Which One Is Better for Weight Loss?

Loads of folks understand hitting the gym does wonders, but get this – nearly a third of the global population skimps on exercise ([1](https://www.ncbi.nlm.nih.gov/pubmed/22818941)). If your job keeps you in a chair more than on your feet, carving out some exercise time might just be the ticket to keeping fit. But, here’s the snag – countless people reckon they’re way too swamped to sneak in some gym time ([2](https://www.ncbi.nlm.nih.gov/pubmed/17267731), [3](https://www.ncbi.nlm.nih.gov/pubmed/9624661)). That’s precisely why super snappy, high-energy workouts are catching eyes left and right. Caught wind of HIIT or Tabata recently? You’ve got company! These speedy exercise blasts are causing a buzz, showing you don’t need to block out half your day to stay lean. Hang tight, ’cause you’re about to find out why fitting in these brisk workout wonders might just be the smartest play you’ve made.

person holding black exercise rope

Although HIIT has been around for quite some time now, the whole concept of Tabata was developed out of it. Tabata is a form of HIIT, and both are centered on intervals of high-intensity workouts paired with periods of complete rest. Are there any differences between these two sweaty options? Yes! Which one is better for weight loss? Read on to know more.

What is HIIT Training?

High-Intensity Interval Training includes short bursts of intense workout alternated with low-intensity recovery periods. Surprisingly, many people agree that it is the most time-efficient way to exercise (4, 5). Normally, a single session will range from 10 to 30 minutes.

Despite how short the routine is, it can give you the same health benefits as when you double moderate-intensity exercises (6, 7). Activities may vary but among the favorites are sprinting, jumping rope, and biking. The specific amount of time you exercise and recover will also differ based on the activity you choose and how intensely you are performing.

For instance, you may use a stationary bike for cycling as fast as you can against high resistance for 30 seconds, followed by several minutes of slow and easy cycling with low resistance. This is one round or repetition. You need to complete 4-6 repetitions in one session.

Regardless of how you want to do it, HIIT should always involve short periods of vigorous exercise that will increase your heart rate (8).

What is Tabata?

As mentioned earlier, Tabata is a form of HIIT. It was named after Dr. Izumi Tabatan, a Japanese scientist. He discovered that shorter, high-intensity workouts could give you better aerobic and anaerobic endurance in as fast as 6 weeks as compared to longer workouts at moderate intensity (9).

As compared to HIIT, this form of exercise is only set to last for only 4 minutes. It involves 20 seconds of extremely vigorous exercises, followed by 10 seconds of rest. This is then repeated 8 times.

Health Benefits of HIIT and Tabata

As Tabata is a form of HIIT and both focus on using maximum effort over short periods with just brief periods of rest, they share the following health benefits:

1. They Burn A Lot of Calories Within A Short Time

You can burn more calories easily using HIIT. Experts found 25-30% more calories were burnt within 30 minutes using HIIT as compared to other types of exercise like biking, running, and weight training (9, 10).

In this particular study, one HIIT repetition only included 20 seconds of rigorous training, followed by 40 seconds of rest. This is just 1/3 of the other groups’ exercise time. Although each exercise session was half an hour long in this study, it is common for HIIT exercises to be much shorter than traditional workout sessions. This is because HIIT allows you to burn approximately the same amount of calories while spending less time exercising.

2. They Increase Your Metabolism For Hours After Exercise

HIIT exercises help you burn calories even after you are done with your routine. Many studies have proved HIIT’s impressive ability to boost your metabolism for hours after a workout (11, 12, 13). In fact, just two minutes of sprinting can help increase your metabolism over 24 hours as much as 30 minutes of running (14). HIIT can also direct your body towards burning fat instead of carbs for energy.

3. They Make You Lose Fat

Studies were consistent in showing that HIIT can help you lose fat. People who are doing HIIT exercises 3 times weekly for 20 minutes per session have lost an average of 2 kilograms of body fat in 12 weeks, even without dietary changes (15). Perhaps more important was the 17% reduction in visceral fat, which surrounds internal organs.

Several studies also indicate that HIIT can be very effective in reducing body fat, despite your busy schedule (16, 17, 18).

4. They Help You Gain Muscle

Aside from helping you with fat loss, HIIT exercises have shown to increase mass in the primary muscles being used during sessions in some people (19, 20, 21). It has been noted though that the increases are more likely to occur in people who were less active to start with (22).

While weight training remains to be the gold standard to increase muscle mass, HIIT exercises can support a small amount of muscle growth too!

5. They Improve Your Oxygen Consumption

Oxygen consumption pertains to your muscles’ ability to use oxygen. To improve oxygen consumption, one is typically required to do endurance training, which involves long sessions of continuous cycling or running at a steady rate.

But, with the appearance of HIIT, which is believed to be capable of producing the same benefits within a shorter period of time (23, 24, 25), this is no longer being practiced.

Evidence shows that 5 weeks of HIIT exercises done 4 days weekly for 20 minutes per session can help improve oxygen consumption by 9% (6). This is equivalent to the improvement seen in people who cycled continuously for 40 minutes per day, 4 days weekly.

One study found that exercising on a stationary bike using both HIIT and traditional routine helped increased oxygen consumption by as much as 25% (7). However, the total time spent exercising is worth-noting. It is one hour of HIIT exercise versus 120 minutes of traditional routine weekly.

6. They Lower Your Blood Pressure

A large amount of research proves that HIIT can reduce heart rate and blood pressure in overweight and obese people (23). Eight weeks of HIIT on a stationary bike can help lower your blood pressure as much as traditional continuous endurance training in adults with high BP, which is 30 minutes per day, 4 times weekly (7).

However, it shows that HIIT exercise does not affect blood pressure in normal-weight people with normal BP (23).

7. They Control Blood Sugar Level

Blood sugar can be decreased by HIIT programs lasting less than 12 weeks (23, 26). It can also improve insulin resistance better than traditional continuous workouts (27). Having said that, HIIT is believed to be very helpful for people who are at risk for type 2 DM.

What’s The Difference Between HIIT and Tabata?

While HIIT and Tabata are similar in many ways, the key differences come down to three major points:

Duration of Work versus Rest

As mentioned earlier, Tabata is known to have a pretty standard 20-second work period followed by rest for 10 seconds. HIIT, on the other hand, requires you to work from anywhere between 30 seconds to 2 minutes, followed by 30 seconds to 2 minutes of rest time, depending on the work duration. From here, you’ll see the difference in the ratio of work to rest. Tabata follows a 2:1 ratio while HIIT more often has a 1:1 or 1:2 ratio.

Heart Rate and Intensity

Tabata aims to increase your heart rate above 100%. HIIT is slightly more conservative, pushing only 80-95% of your maximum heart rate.

Total Workout Time

Tabata requires a much lesser time compared to HIIT. Tabata routines, as mentioned earlier, generally lasts for only 4 minutes, while HIIT can be anywhere between 10-30 minutes.

Effective Tabata Workouts for Newbies

Now that you know what Tabata is and how it works, you are sure that your 8 repetitions of an all-out 20-seconds vigorous exercise will be well worth it! You can do this even in the comfort of your home and save money, time, and effort of going to the gym. Listed below are some of the most common and effective Tabata routines:

1. Squats

This uses the largest groups of muscles, hence very effective in shaping your glutes. These are perfect starters for Tabata. Stand up straight with your legs slightly apart. Toes should be facing forward and slightly turned out. Make sure that your feet are well anchored to the ground with your weight on your heels. Keep a proud chest and dip your hips down to a squatting position. Descend as low as you can without ruining your form. Keep your back upright with your hand stretching in front. Drive weight into your heels while standing up and squeezing your glutes at the top. Keep repeating for 20 seconds, then rest for 10 seconds — complete 8 repetitions.

2. Mountain Climbers

This can easily increase your heart rate while shaping your abs and shoulders. Start by placing both of your hands on the ground directly below your shoulders. Do a planking position by extending your legs with your toes curled under and hips raised. Tense every muscle to keep your body in a straight line from head to toe. Slowly pull your right knee towards your chest while keeping your left foot straight in place. Repeat on the other side by immediately placing your right foot back down behind and pulling your left knee towards your chest. Keep alternating legs and repeat continuously for 20 seconds, followed by rest for 10 seconds — complete 8 repetitions.

3. High Knee Exercise

Stand with your legs slightly apart. Start running in place. Raise your knees as high as you can as if you are like sprinting or jogging. Make sure to keep your upper body and back upright. Do this for 20 seconds, followed by rest for 10 seconds — complete 8 repetitions.

Good HIIT Workouts for Beginners

A good HIIT workout combines basic cardio and bodyweight exercises you can do just about anywhere and anytime. As a beginner, you can start with a 15-minute simple HIIT full-body routine, which includes a circuit of 10 pushups, 20 jumping jacks, and 10 modified burpees. Complete this circuit 5 times, resting one minute between every round.

1. Push Ups

Get into a prone position on the floor with your head facing downward and palms flat on the floor. Form a straight line from your head to toes, and contract your abdomen to keep your hips from sagging (plank). Make sure to keep your elbows close to your body for better resistance. Slowly raise yourself by pushing the ground away from you. Keep exerting force until your arms are almost in a straight line again, but make sure not to lock your arms. Breathe out as you push. Repeat lowering and raising at a slow and steady pace. Every pair counts as a single push up — complete 10 repetitions.

2. Jumping Jacks

Stand upright with your feet together and arms at your sides. Slightly bend your knees and jump into the air. As you jump, spread your legs a little and stretch your arms over your head. Jump back to starting position. Repeat this 20 times.

3. Modified Burpees

Stand with your feet slightly apart and your arms at your sides. Place your weight on your heels and assume a squat position. Stand back up, and instead of jumping, reach up towards the sky without lifting your feet off the ground. Squat again and place your hands on the ground, directly in front of you, shifting your weight to your hands. Instead of jumping back into a plank position, slowly step your feet back one at a time. Instead of doing a regular pushup, lower your knees to the ground and do a modified pushup. Then, raise your knees back off the ground and raise onto your toes into a plank position. Walk your feet forward again one at a time, with bended knees. Stand up straight and reach up toward the sky. Repeat 10 times.

Which is Better for Weight Loss?

Both HIIT and Tabata are excellent for fat burning and muscle building. Results are shaped by the exercises included in your circuits. So, if your goal is to lose weight, amp up the cardio. Recovery days are crucial. Do not do HIIT and Taba workouts on consecutive days.

The Bottom Line

Weight loss is probably one of the most common reasons why people would want to improve their fitness life. Tabata is an excellent stepping stone for beginners and for those who have no time to hit the gym. Four minutes is all you need with Tabata to get a great workout. But, as you get stronger, with more free days becoming available, you can graduate to lengthier HIITs and do more rounds with more complex exercises to continuously challenge yourself. Either way, you’ll shed pounds with these routines.

References

Why Look for A Weight Loss Partner

A person who coaches another person in terms of helping them keep a promise is known as an accountability partner. The phrase is a neologism that has been very popular during the 1990s. It was first employed in the 1960s in conjunction with weight-loss regimens. Christians frequently use the term to describe a situation in which a person’s accountability partner assists them in sticking to a moral commitment, such as not visiting a pornographic website.

Why Look for A Weight Loss Partner

By 2016, a weight loss partner can assist with various physical fitness, beginning or improving a business, a business or personal endeavor, or any other goal-oriented reason.

According to a University of Scranton study by Dan Diamond in Forbes and an article by Dale Tyson, not having a weight loss buddy to help a person achieve their goal is one of the reasons 92 percent of people failed to keep their New Year’s resolution.

Accountability partners frequently exchange commitments to assist one another in following through.

Find An Accountability Partner to Help You Form A Healthy Habit

If you want to make significant changes in your life, build on a lesson that many of us learned in 2020: be accountable to yourself.

Both to yourself and others, accountability has been a crucial aspect of pandemic survival. We had to be responsible for wearing a mask, limiting our contacts, and keeping our distance to avoid spreading the infection.

On the other hand, accountability might assist you in achieving your health objectives. It’s a crucial tool for developing and breaking behaviors.

When accountability comes from the outside, it is most effective. Every day, checking in with a friend to talk about healthy eating will help you stay accountable. If you’ve planned a walk with a friend or a workout with a personal trainer, you’re more likely to exercise. By announcing your plan on social media, you can generate public responsibility.

If you wish to be accountable just to yourself, you can do so by utilizing an app that sends you daily reminders or by tracking your activity habits with a Fitbit or smartwatch. You can also use a daily journal entry to hold yourself accountable.

“We perform better when someone is looking, even if we are the ones watching!”

According to a 2018 North Carolina State University research of 704 persons enrolled in a 15-week online weight-loss program, participants with buddies dropped more weight and waist inches than those who took the course without a buddy.

So, for today’s Well challenge, consider a health goal you’d like to reach and how you can hold yourself accountable to it. We offered a few ideas on how to go about it.

Make a partner to hold you accountable. It might entail getting together once or twice a week for a stroll or a text check-in to see how you’re doing on your diet or a Zoom chat to collaborate on a decluttering project. Make a strategy with a friend who wants to reach the same goal.

Dr. Tim Church, a well-known exercise and obesity expert and chief medical officer for Naturally Slim, a Dallas-based app-based behavioral health program, stated, “Some people are very accountable to themselves, but not most people.” “There’s one thing that drives accountability more than anything else in my years of working with thousands of individuals: Get a buddy if you want to keep people behaving.”

While having a weight loss partner adds some light peer pressure, the idea is to concentrate on the conduct rather than the outcome. If a person is trying to reduce weight, don’t put too much emphasis on the scale. Instead, check-in with them and remind them to keep track of what they ate, urge them to eat more fruits and vegetables, and remind them of the benefits of a regular weigh-in (though you don’t have to inquire about the outcome). Discuss what might have sparked an emotional eating binge if they criticize themselves for eating two desserts.

People are pretty critical of themselves. You don’t have to be so harsh with them.

Make use of an app. An app is a terrific approach to make your day more accountable. Most will update you about how much weight have you already lost. Headspace and Calm, for example, will give you regular reminders and track your progress. Noom, a weight-loss app, requires you to check in every day for a few minutes, complete mini-health courses, and log your food intake. Fitbit counts your steps, syncs with your smart scale, and vibrates to remind you to move about.

Make a to-do list. Once you’ve chosen a health goal for yourself, use calendar reminders to help you stick to it. Schedule walk breaks or check-ins with your weight loss buddy daily or weekly.

Make a social media announcement. Virtual accountability is created by telling your pals on social media that you’re cutting back on packaged foods or sending a tweet every time you finish a class on your exercise bike. Commit to sharing your feelings on days you’re struggling or completing a goal on Facebook, Instagram, Twitter, or another channel. When you share your plans on social media, you’re more likely to meet a supportive friend who wants to join you on your path.

Is it True That Having an Accountability Partner Can Help You Lose Weight?

Yes, they certainly can and do! Now, don’t just leave because we have told you the solution; let’s discuss why it works and find the ideal accountability partner.

Why Does It Work?

“Losing weight is difficult. According to a study, weight loss with responsibility is more likely to succeed since you create good habits together. Dieters who went on a diet with a spouse did better than those who tried it alone in that study. Losing weight is much more difficult if you’re working alone.

A weight loss partner (obviously) holds you accountable, ensuring that you stay to your strategy and achieve your objectives. If you eat a pint of ice cream every day, they will patiently assist you in breaking the habit. They’ll grab you off the couch and work out with you if you haven’t exercised in days. It’s easy to talk yourself out of working out or persuade yourself that you don’t need to.

That harmful food, but a partner can assist you in making the best option and developing the positive habits necessary to lose weight. When two people work together and help one another, they can succeed. It will take different forms for different people, depending on their requirements, ambitions, schedules, and locations, but the general goal is to assist one another in succeeding.

How to Find a Companion for Accountability

Look for someone who has the same challenges and has the same goals as you.

You’ll be able to encourage each other better, but you’ll also be able to generate a sense of competitiveness that can aid with results, given you’re both pursuing comparable objectives. Someone trying to lose 55 stubborn pounds after years of effort may not be the most excellent fit for someone trying to shed their last 5 pounds after having a kid since the two may not relate well. Remember, no matter what, we can all be cheerleaders for one other! Finding someone who will understand and be familiar with the emotional and physical experiences you will have along the process is significant.

We’ve previously discussed how internal motivation is essential for achieving long-term health and fitness objectives, yet our resolve might sometimes falter. Having a weight loss buddy to hold you accountable during those times can help you stay on track.

Lose weight easily by working with a supportive social network. They provide additional encouragement and accountability, increasing your chances of success. It can be the difference between clicking snooze and lacing up your sneakers if you have a friend to meet for an early morning gym class.

So, how do you find a workout or diet accountability partner? Are you out of luck if no one wants to join you at 6:00 a.m. for spin class? Here’s how to get some encouragement from outside sources in any situation.

Be aware of your objectives.

Before asking someone to be your weight loss buddy, you should have specific goals in mind. Setting a S.M.A.R.T. goal—something concrete, measurable, achievable, relevant, and time-based—rather than asking a friend to hold you accountable for something generic like “exercise more” is more effective. It’s easy for your accountability partner to check in on Wednesday and see if you’ve been to the gym yet if you’ve stated that you intend to work out three times a week.

Please inform your friends.

Tell your pals once you’ve decided on a specific aim. If your family, friends, and coworkers know that you’re trying to cut back on sugar, you might ask them to keep an eye on you when you’re presented with the dessert menu at a restaurant. Finding an accountability buddy who shares your goals might also be as simple as utilizing your existing social network. When you talk about your goals, you’re bound to meet someone who shares your goals, and then you’ve got yourself an accountability buddy!

Do it as a group.

When you make plans to lose weight with a friend, you feel more significant pressure to stick to them than if you plan to exercise alone. Let’s say you and a friend both want to work out a couple of times a week. That’s fantastic! Partnering up for your exercise is one method to keep each other motivated. Perhaps you arrange to go for a run early in the morning or meet at the gym after work for a cardio session. If you’re attempting to eat healthier, make it a hangout session where you and a friend prepare, eat the meal together, then store the leftovers for lunch the next day.

Enroll in a course.

If you can’t find somebody to join you at a local gym, consider partnering with someone who already attends. Enrolling in an exercise program will put you in touch with a group of people who have similar aims and workout schedules to yours based on their regular attendance. In an exercise class, finding an accountability buddy might be as simple as swapping numbers with the person next to you and committing to check in with each other if one of you skips class. A certified personal trainer can be your buddy too.

Request a text from a friend.

Simply asking a friend to check in with you a couple of times a week is one of the simplest methods to find a weight loss buddy. Receiving a text that asks, “Did you go to the gym yet today?” could be all the incentive you need to get started. This can be a one-way or two-way street, and it allows you to collaborate with someone even if your goals are entirely dissimilar.

You can find a buddy who will hold you accountable on the internet.

The internet is another option to obtain accountability and support for your goals. To discover a walking, hiking, or jogging group in your region or connect with a local sports team, go to active.com. Meetup.com is another fantastic place to gather in-person support for various goals, such as marathon training or committing to a vegan diet.

Make sure it’s someone you feel at ease with.

This individual should be respectful, trustworthy, and encouraging for you to feel comfortable being open and honest with them. Talking about your weight and health can be a personal matter. They should also be someone you can rely on for assistance.

Choose a communication method.

You’ll need to stay in touch with each other to assist each other succeed, whether through text messages, phone calls, or in-person meetups. You’ll need to be deliberate about staying in touch and scheduling time for effective conversation. Think about how you and your weight loss buddy will spend your time together, and then move on to our next items.

Look for someone with whom you can spend time.

It’s incredibly beneficial to have an exercise buddy and/or someone you can food prep. We understand that this may not be practical every day, but going food shopping together can be beneficial once a week! Making healthy decisions as a group can feel liberating!

Find someone who will challenge you rather than condemn you.

While you don’t want a coach pushing you past your limit, you equally don’t want a spouse who encourages splurging or sits silently by if you make poor choices. The right partner will be open and honest with you, and you should expect the same from them. They should encourage you to stretch your boundaries by challenging you to be the best version of yourself without making you feel like a failure.

You should communicate your expectations.

Are you a list maker who enjoys crossing things off your to-do list? Do you need someone to motivate you throughout a workout to don’t give up too soon? Communicate your wants and expectations to your partner so that they can understand how you want them to assist you (and vice versa). You must both understand what form of assistance will be most beneficial to the other. To be effective, weight loss partners need to speak freely.

It is not necessary to have only one accountability partner. There is strength in numbers, so if you want, make it a group of nearby friends, family, or other supportive persons. If it’s most beneficial for you, try joining a well-established support group!

Weight to Wellness can serve as an accountability partner somehow, but we still believe it’s critical to find someone else on the same journey who you can support and who can support you. You might even run into that person at our place of business!

One of the main reasons our weight loss program in Birmingham, AL, works so well for our clients is accountability. Weekly weigh-ins, adjustments, and habit conversations assist in ensuring that each week is as effective as the last (if not even better).

Summary

Weight loss journey success requires a high level of accountability.

It motivates you to make small everyday decisions that build up to the consistent behaviors that lead to a better you, such as eating an apple instead of a cookie, working out, and taking the stairs instead of the elevator.

Continue to practice these regular routines until they become preferences rather than conscious choices, and you won’t be tempted to revert to the old habits that contributed to your weight gain in the first place.

“We’ve always attempted to be yo-yo exercisers without a support system, and we always appeared to get off track when we simply had ourselves to answer to,” says the author.

Jumpstart your journey to losing weight today! Having a friend cheer us on makes quitting tough because we hate the thought of disappointing them. It also lights a fire within us to encourage them right back.

References

REFERENCES:

https://thefitandhealthybaker.com/weight-loss-accountability/
https://www.washingtonpost.com/lifestyle/wellness/skipped-your-workout–again-an-accountability-partner-can-help-you-meet-your-fitness-goals/2020/08/03/a1b15202-d109-11ea-9038-af089b63ac21_story.html
https://www.beachbodyondemand.com/blog/what-can-help-you-lose-weight
https://www.womenshealthmag.com/weight-loss/a32212291/couch-to-5k-80-20-rule-accountability-partner-weight-loss-success-story/
https://www.womansday.com/health-fitness/wellness/news/g3330/weight-loss-accountability-partner/

Nutritious Avocados: Consuming Healthy Fats for Weight Loss

**Avocados** are the superheroes of the superfood world, knocking out excess weight with their mighty powers. Jump into the world of these smooth, green wonders and watch the pounds melt away, making them champions in the superfood league. Peek at their fat-fighting magic [here](https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods?fbclid=IwAR0ivhE3QCBL3jDL7x84E-Wec0JDN4CdrFuwGaHPa6YnGfg9jEI_tdysOAg#TOC_TITLE_HDR_12) and [here](https://betterme.world/articles/how-to-eat-avocado-for-weight-loss/?fbclid=IwAR3bQuvO3ipNuRwZOtMLmBtomxMNXcqYs6BemDcaFTtXCbLmJH3U2RWeCGI). Fancy avocados? Tossing this lush, green fruit into your meals works miracles. Stick with us to discover how these buttery fruits can become your secret weapon in shedding extra pounds, offering an adventure too good to pass up.

Nutritious Avocados: Consuming Healthy Fats for Weight Loss

Introducing the Avocado

Before we get into any more detail, it’s best to set some facts straight. First, if you’re still wondering if an avocado is either a fruit or vegetable, it’s actually a fruit – specifically a single-seeded berry that is said to be native in Mexico (2). The California Avocado website states that the avocado is considered a berry due to its fleshy and buttery pulp and large single seed. Moreover, it is also a product of a tree (3).

In line with this, the California Department of Public Health (CDPH) points out that the Central American Avocado tree came from Southern Mexico and Colombia around 7,000 years ago. After which, around the 16th century, the Incas and Aztecs shared the avocado with Spanish conquistadors, who gave the name “aguacate (3).”

Due to their green, scale-like skin and pear shape, the English colonists later on nicknamed the fruit “alligator pears.” To this date, avocados have been incorporated into the North American culture – with 80 Californian varieties, the most popular of which being the Hass avocados (3).

Avocado Nutrition Facts

Avocados are great sources of multiple vitamins, minerals, fiber, and healthy fats (4). As per the National Center for Biotechnology Information (NCBI), about a half (or 68 grams) of avocado contains 114 grams of calories. The same serving also contains the following (3):

Vitamin A: 43 μg
Vitamin E: 1.3 mg
Vitamin B-6: 0.2 mg
Vitamin K: 14 μg
Dietary Fiber: 6 g
Monosaturated fatty acids: 6.7 g
Total Sugar: 0.2 g
Sodium: 5.5 mg
Magnesium: 19.5 mg
Potassium: 345 mg

Other than that, avocados also contain a fair amount of antioxidants, manganese, copper, riboflavin, and niacin. Each serving of avocados are low in carbs – specifically only 9 grams of carbs (7 of which coming from fiber) (4).

Eating Fat to Burn Fat

Also known as “butter fruits,” avocados are high in fat. In fact, most people see avocado as fat more than it is fruit, as most of its calories – specifically about three-quarters (75 percent) – comes from fats. This idea sparks concerns among many individuals, as they associate weight gain with fats (2)(4). However, this should not be the case.

It is very easy to disregard the avocado’s weight loss properties because of its high-fat content. Although they contain a very small amount of saturated (4 grams) and polyunsaturated fats (3 grams), avocados are mostly made up of monounsaturated fat (20 grams). These healthy fats significantly promote its weight loss benefits (2)(4).

It is known that a gram of fat contains 9 calories, which is considerably greater than that of one gram of protein or carbohydrates (2). Nonetheless, you’ll be happy to know that not all fat is unhealthy for you, as researchers support the idea that its monounsaturated fat content is what makes avocados a popular healthy food choice for weight loss. (2)(5).

Most fruits would be high in carbohydrates; however, avocados are filled with healthy fats – particularly monounsaturated oleic acid, which is a similar fat found in olive oil (1). Unlike what most people think, these are considered as good fats, which you can add easily to many diets – including either a low-calorie or high-calorie diet, and the like (2).

Despite being mostly fat, avocados possess a lot of other important elements that help in weight loss, such as fiber and water. Moreover, studies found that their fat content can improve carotenoid antioxidant absorption from vegetables, making them great additions to your vegetables salads (1).

With its proven ability to lower cholesterol and even reduce belly fat in particular areas, the avocado is arguably one of the most noteworthy foods for weight loss (5).

Weight Loss Benefits

If you’re still not convinced with how avocados can aid in weight loss, below are some of its proven benefits and contributions to help you lose those extra pounds.

1. Lowers Cholesterol and Triglycerides

It is found that avocados can help you reduce bad cholesterol (or LDL cholesterol) as well as plasma triglycerides. LDL cholesterol leads to stroke and heart attack one they get deposited on arterial walls, while too high levels of plasma triglycerides can possibly lead to atherosclerosis, leading you to develop diabetes and insulin resistance. In addition, a study published in the Journal of Clinical Lipidology confirms that consuming avocado can help reduce LDL cholesterol and serum triglycerides while also improving good cholesterol (HDL cholesterol) levels in the blood (6).

2. Decreases Belly Fat

Researchers say that changing your cooking and finishing oils to other varieties that are rich in oleic and monounsaturated fatty acids like avocado oils can spot-reduce abdominal fat and reduce your risk for metabolic syndrome, which is a mixture of negative health markers associated with weight gain (more on this on the next point) (5).

More specifically, a tablespoon of mild avocado oil with a faint nutty taste is around 120 calories and 10 grams of monounsaturated fat, which is similar to the extra virgin olive oil. Compared to the latter, avocado oil possesses a very high smoke point which makes it ideal for stir-frys and sautés without the risk of forming free radicals that can harm your health (5).

There are numerous studies that support this. For one, a study from Penn State showed that people who consumed about 3 tablespoons (or 40 grams) of high-oleic oils daily for four weeks had 1.6 percent less belly fat compared to those who consumed a combination of safflower/flax oil – a blend that is high in polyunsaturated fat (5).

To support this fact, a study published in the Diabetes Care journal found that a monounsaturated fat-rich diet can potentially prevent body fat distribution around the belly by downregulating the manifestation of certain fat genes (5).

3. Reduces Risk for Metabolic Syndrome

As pointed out by Mayo Clinic, an evident sign that you may suffer from metabolic syndrome is a large waist circumference. Metabolic syndrome is a name for a group of health conditions like heart disease, diabetes, and stroke. As previously stated, it is directly linked to having an inactive lifestyle and weight gain (6).

On that note, Hass avocados, which are rich in monounsaturated fats and dietary fibers, can increase the intake of fruits, vegetable, dietary fiber, and healthy fats that invariably improves your nutrition quality, decreases your waist circumference, limits your sugary food consumption, and lessens your risk of metabolism syndrome (6).

4. Increases Satiety

Since avocados are high in fat and fiber, it can help you feel fuller and more satisfied after eating – thus reducing your appetite. This is partially due to the fact that fat and fiber slows the release of food in your stomach, causing you to feel full longer and go longer between meals. This may potentially lead you to consume fewer calories overall (4)(6).

Concerning this, results from study from Loma Linda University, USA, found that adding avocado to your diet can make you feel less frequently hungry due to satiation. Ultimately, this prevents your consumption of foods that are high in sugar and salt (6).

Since avocados are high in fat and fiber, they have a strong effect on feeling full. That said, it was also found that people who ate half an avocado with their meal had decreased desire to eat after five hours – with the effect being more evident within the first three hours. These properties make avocados essential in appetite regulation and weight loss (4).

5. Weight Maintenance

It is known that people who consume avocados tend to be healthier and gain less weight than those who don’t. Furthermore, it is found that avocados can possiGenerally, studies have shown that people who eat fruits and vegetables tend to have lower body weights. One of these studies examined the nutritional patterns of Americans and found that those who consumed avocados tend to have healthier diets, lesser risk for metabolic syndrome, and reduced body weight compared to those who did not eat the fruit (4).

However, this does not necessarily mean that avocados made people healthier, but it proves that avocados can fit well into a healthy diet. Furthermore, you don’t have to avoid eating avocados when losing weight. In fact, a study found that substituting 30 grams of any type of fat with 30 grams of fat from avocados allows the same amount of weight lost (4).

Although there is no present evidence that the fruit can improve weight loss, there are good reasons to believe that avocados – particularly their monounsaturated fat – can have beneficial effects, which includes:

They improve heart health (4).
They can increase the rate of fat burning (4).
They are burned at higher rates than other kinds of fat (4).
They aid in appetite reduction and decrease the desire to eat more after a meal (4).

However, note that these effects are not yet well-researched. Still, there is preliminary proof which suggests that avocados can possibly fight weight gain. A study found that rats that ate defatted avocado pulp consumed less food and gained less weight compared to the control group. Another study found that rats who ate avocado extract on a high-fat diet gained less body fat (4).

These studies have sparked interest given that avocado extract and defatted avocado pulp do not contain fat. That said, it may be possible that the other components in the avocados can also help reduce appetite and weight gain (4).

6. Improved Nutrient Absorption

When it comes to achieving weight loss, vegetables are your best friend. Thus, a low-calorie, vitamin-enriched, and nutritious avocado can indeed shrink your waist. However, researchers say that you won’t get much benefit from a garden salad without incorporating a little fat (5).

In a study published in Molecular Nutrition & Food Research, researchers gave participants who consumed salads that are topped with saturated, monounsaturated, and polyunsaturated fat-based dressings, and tested the blood for absorption of fat-soluble carotenoids-disease-fighting compounds that are associated with improved weight and fat loss. The results showed that vegetables topped with monounsaturated fat required the least amount (3 grams) to achieve the most carotenoid absorption compared to the other two types of fats (20 grams) (5).

One study in the Journal of Nutrition found that adding avocado to their salad led to the absorption of three to five more carotenoids. To get the best nutrient boost, try a salad with a bit of flavorful guacamole, a few slices of fresh-cut avocado, or a tablespoon of an avocado oil-based vinaigrette (5).

7. Lowered Bad Cholesterol Levels

The basis for classifying fat as either good or bad depends on how it affects your blood cholesterol levels. That said, avocados can also help you lose weight by lowering your levels of bad cholesterol – or LDL cholesterol – which increases your risks for obesity, inflammation, and cardiovascular conditions (2).

On that note, a meta-analysis explored how avocados also help you improve cardiovascular health by lowering serum LDL cholesterol. The results showed that eating avocados can help lessen the levels of total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and triglycerides remarkably (2).

8. High in Calories

An important note is that since avocados are relatively high in fat, they are also high in calories. That said, the biggest factor that can affect weight loss and weight gain is the number of calories you eat (4).

Although they can help you reduce weight, it’s important to find a good balance of consuming avocados. Since avocados are high in calories, it can be easy to eat too much than you should. When eaten in large amounts, avocados can make you gain weight rather than lose it. Thus, try to not overdo or under-do it, and stick to reasonable portions – that is, about a quarter to a half of an avocado, instead of the entire thing (2)(4).

9. Free Radical Antioxidants

Free radicals – which are destructive rogue oxygen molecules – trigger various chain reactions in the body that destroys DNA and cells, leading to various kinds of health problems (5).

Although antioxidants found in most fruits and vegetables can help you reduce free radicals, they can’t reach the powerhouse of the cell – the mitochondria. If the mitochondria does not work properly, your metabolism will operate less efficiently. However, this is not the case with avocados (5).

Avocados can help reduce oxidative stress in the body. Oxidative stress results from an increase in the levels of harmful reactive oxygen species (ROS), which are caused by environmental stress, normal cell functions, mental stress, bad food habits, UV exposure, and diseases (6).

That said, avocados contain antioxidants and oleic acids that help reduce oxidative stress and prevent DNA damage, while also reducing the risk for heart diseases, inflammation-related obesity, and renal failure. It also protects your lipids and protein from being altered by reactive oxygen species. Plus, it has been found that avocado oil, seeds, and peel have been found to contain antioxidant properties that aids in maintaining proper metabolism and cell function (6).

Overall, avocado peel, seed, and flesh are packed with nutrients that can help you reduce weight (6).

10. Boosts Metabolism and Exercise Endurance

According to researchers, eating avocado can naturally give you the same energy boost found in pre-workout supplements (5).

A study published in the American Journal of Clinical Nutrition found that physical activity was higher by 13.5 percent in a high oleic acid diet while post-meal metabolism was also higher by 4.5 percent compared to that of palmitic acid (a saturated fat) (5).

This shows that interchanging baked goods, fried foods, and butter with foods and oils that are high in monounsaturated fat – such as fresh avocados and avocado oil gives you a clean energy boost to fire up your metabolism function and lose weight, even after you left the gym (5).

A Note on Diabetes

What makes it even more interesting as part of your diet is that avocados, unlike most fruits, have low sugar, which makes these “butter fruits” a suitable choice for diabetic people.

Avocados reduce the risk of diabetes not only because of their low sugar content, but also because of their 20 vitamins, minerals, and phytonutrients, which includes 14 grams of satiating fiber and 60 micrograms of vitamin K – a vitamin that aids in sugar metabolism and insulin sensitivity regulation (5).

That said, a study was conducted to explore whether the two dietary forms of vitamin K – vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) intake is related to the risk of Type 2 Diabetes. The results revealed that the vitamin K1 and K2 are both associated with a reduced risk of getting diabetes. Thus, the high vitamin K content found in avocado can also help you reduce the risk for getting type 2 diabetes (2).

The Takeaway

Despite the association that most of us have when it comes to fats in general, avocados contain good healthy fats – as well as other important nutrients and fiber – that can help you lose weight.

There’s no reason to fear avocados as fattening, as long as you regulate your consumption and make them part of a healthy diet that is based on whole foods. Adding the creamy avocado to your side also gives you a feeling of fullness and satisfaction with a stabilized blood sugar (5).

Although there is no direct evidence showing avocados aiding in weight loss, avocados do have a lot of qualities that make up a healthy weight loss food (4).

References

References:

https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods?fbclid=IwAR0ivhE3QCBL3jDL7x84E-Wec0JDN4CdrFuwGaHPa6YnGfg9jEI_tdysOAg#TOC_TITLE_HDR_12
https://betterme.world/articles/how-to-eat-avocado-for-weight-loss/?fbclid=IwAR3bQuvO3ipNuRwZOtMLmBtomxMNXcqYs6BemDcaFTtXCbLmJH3U2RWeCGI
https://www.everydayhealth.com/diet-nutrition/diet/avocados-health-benefits-nutrition-facts-weight-loss-info-more/?fbclid=IwAR1NR4LJKFaX4LoqCSDfXbWYVhRHJhwc-Kn7tXju_0joXfGSt9pU1BDN3rA
https://www.healthline.com/nutrition/avocados-and-weight?fbclid=IwAR0NLKCYRTaOuLmiVrwYiYqlQN84YWaQA7MPYDRnII6-gheBENa1nwMup-4#TOC_TITLE_HDR_2
https://www.eatthis.com/8-reasons-avocado-perfect-weight-loss-food/?fbclid=IwAR3LMhFOh7FlzmbDLEDHDkABP-XpNqswgZx_uJEaQ-n9gdgpuSwMIB6p29M
https://www.stylecraze.com/articles/avocado-diet-for-weight-loss/?fbclid=IwAR12mxNx1XGZ6kQSY69xVYSKaAch5w9UdA44A3Ck02u7wLjBtILXn9XYXAw

How to Build Muscle Naturally While Trying to Lose Weight

People trying to lose weight often find a friend in gaining muscle.

How to Build Muscle Naturally While Trying to Lose Weight

It’s not as simple as looking good. Muscle mass is important for overall health, particularly as you lose weight. Strength, energy, mobility, heart, and insulin health are all aided by lean muscle. It’s connected to a longer life expectancy and affects your basal metabolic rate.

The difficulty is that most people who achieve their weight-loss objectives lose muscle mass in the process. Some people’s body fat percentages are even rising.

Why? Because when you eat less calories than you expend each day, your body is told to break down rather than grow, explains Marie A. Spano, a board-certified sports dietitian and certified strength and conditioning specialist based in Atlanta. This calorie deficit is required for fat breakdown and loss.

However, a caloric surplus — ingesting more calories per day than you burn – is what tells your body to grow and get lean muscle.

Muscle Building Techniques

So, given that biology is working against you, how can you increase muscle while losing fat? By using these six tactics, which have been approved by experts.

1. Maintain a slight calorie deficit.

A happy medium is excellent for “recompositioning,” or reducing body fat while growing lean muscle mass, with calorie deficits driving weight reduction and surpluses promoting muscle gain.

For example, in a 2016 Obesity study, persons who severely reduced their calorie intake for 12 weeks lost 8.8% of their total body muscle. Only 1.3 percent of muscle was lost when participants cut conservatively.

According to Jim White, registered dietitian, exercise physiologist, and proprietor of Jim White Fitness & Nutrition Studios in Virginia, the smaller your calorie deficit, the less muscle will break down as you lose weight – and the more likely you are to be able to actively develop muscle. Previous study has shown that exercisers who maintain a moderate calorie deficit can gain significant muscle mass.

What is your objective? According to White, you should lose no more than 1 to 2 pounds per week. To lose weight at this rate, each person will need to cut calories and/or raise activity levels in slightly different ways, but cutting caloric intake by 500 calories per day is an excellent place to start. Cut even more to acquire even more muscle.

2. Take your time.

This may be the most difficult tip of all, but it’s crucial to remember. That’s because, while you may first observe significant benefits, they will naturally slow over time.

“As you get more trained and leaner, it gets increasingly difficult to gain muscle while decreasing fat,” says Brad Schoenfeld, a certified strength and conditioning consultant and former board member of the National Strength and Conditioning Association.

It’s just the way the human body works: the more fat we have to remove, the easier it is to lose 5 pounds. This is especially true if you’re trying to maintain a very low calorie deficit.

Gaining 5 pounds of muscle is easier the more muscle we have to gain. Expect to see more minor changes in your fat and muscle levels as you approach closer to your goal, but don’t become discouraged.

3. Consume at least 25 grams of protein four times a day.

Your muscles become bigger and stronger as a result of the protein you consume. According to Spano, when you restrict calories, your muscles may become less responsive to the protein you consume.

As a result, when exercising males followed a low-calorie, high-protein diet for four weeks, they dropped 10.56 pounds of fat while gaining 2.64 pounds of lean muscle, according to a research published in The American Journal of Clinical Nutrition. Those who followed a diet with the same number of calories but less protein, on the other hand, shed just 7.7 pounds of fat and gained less than a quarter pound of muscle.

“This protein consumption should also be spread out equally throughout the day,” Spano adds. This provides a regular supply of building blocks to your muscles.

In reality, according to a 2018 analysis published in the Journal of the International Society of Sports Nutrition, persons should take between 0.4 and 0.55 grams of protein per kilogram of body weight four times per day for maximum muscle building.

This equates to four meals of 33 to 45 grams of protein for a 180-pound adult. According to other research, most adults should consume 25 to 35 grams of protein per meal, with vegetarians and vegans consuming slightly more.

4. Perform compound strength workouts three times each week at the very least.

“We need to do weight training at least two days a week to maintain existing muscle mass and three or more days a week to gain muscle,” White explains. Strength training not only helps develop muscle, but it also helps reduce belly fat levels, according to a Harvard School of Public Health study of 10,500 adults.

Compound workouts, which work many muscle groups at once, are the most effective for both fat loss and muscle gain. Squats, chest presses, and rows are among examples.

Focus on making these moves the most important part of your weekly training regimen, and then think about bringing in the correct aerobic activities.

5. Use cardio to help you recuperate.

When you’re in a calorie deficit, cardio isn’t the best way to create (or retain) muscle.

Fortunately, it’s an excellent tool for aiding recovery following strength-training regimens, allowing you to keep and gain the most muscle possible in the end. According to Dean Somerset, an Alberta-based kinesiologist, low-intensity exercise like walking, jogging, mild cycling, or swimming increases blood flow across the body, allowing oxygen and other nutrients to reach muscle cells.

Take advantage of modest cardio in between strength training. Stick to low-intensity workouts that feel no more challenging than a 7 on a scale of 1 to 10 on a range of 1 to 10.

6.Use high-intensity interval training (HIIT) sparingly.

Try high-intensity interval activities like repeated sprints on the treadmill, elliptical, or bike as a last addition to your training routine.

According to White, these routines can help burn calories and reduce body fat while also building muscle. However, you should only use them on rare occasions, such as once or twice a week. Overdoing it on high-intensity cardio can overstress your muscles, making them less likely to grow. Strength training should still be your workout focus.

HIIT should be done on nonconsecutive days and when you’re well rested.

Bottom line is that you can grow muscle and lose weight at the same time. Maintain a small caloric deficit by focusing on both fueling and training your muscles. Make long-term changes that you can maintain – both fat loss and muscle gain take time.

Is It Possible to Lose Fat and Gain Muscle at the Same Time?

Trying to shed pounds while sculpting your abs and muscles? Even though you’ve been watching what you eat, going to the gym, and lifting weights, the numbers on the scale are dropping, but you’re still not getting the muscular physique you want.

It’s nice to lose weight, but what’s the catch? Is it feasible to shed fat and weight while also gaining muscle?

“People are capable of doing both,” Briana Silvestri, a physician assistant from Banner – University Orthopedic and Sports Medicine Institute in Phoenix, AZ, said.

When it comes to weight loss and muscle building, the average Joe will need a lot of discipline, which can be difficult—even painful (think self-discipline sort of pain)—but the best of all worlds is feasible. Silvestri discussed the science behind achieving this feat as well as advice on how to achieve the body of your dreams.

Muscle Gain vs. Fat Loss

The first two principles to grasp are that losing weight differs from gaining muscle, and the two goals frequently conflict.

Your body must be in a caloric deficit to lose fat or weight, which means you must consume less calories each day, making it more difficult for your body to maintain its present weight.

What makes this tough is that your body must be in a calorie surplus in order to grow muscle. This surplus gives your body the energy it needs to heal itself and ultimately gain muscle mass.

“On the basis of pure science alone, some people may believe it’s impossible,” Silvestri added. “Because if you’re always in a caloric deficit, your body may begin to break down other portions of itself to meet energy demands.” Unfortunately, your body may begin to break down muscle instead of fat for energy as a result of this.”

Say it isn’t so, please! When science is working against you, how can you grow muscle while reducing weight?

Tips for Losing Weight While Gaining Muscle

1. Keep in mind that you are what you eat.

The first thing to know is that exercise will not help you lose weight without simultaneously helping you increase muscle mass. It all boils down to the food you consume. “You are what you eat,” some say, and this is especially true when it comes to shedding weight and growing muscle.

“It’s critical that some folks choose foods that are low in calories but high in nutritional value,” Silvestri said. “This allows your body and cells to be fed adequately while not swinging you out of your caloric deficit.” “It’s been said that eating choices account for 80-90 percent of weight loss, while exercise accounts for 10-20 percent.”

You’ll consume a certain number of calories on any given day. At that point, your body has three options for how to use those calories: burn them for fuel, rebuild muscle, or store them as fat. For our bodies to function properly, they require a controlled caloric intake. Our basal metabolic rate is what we call it.

Your metabolic rate can be messed up if you don’t eat enough calories. Your body believes it is starving, so it slows down your metabolism to help you survive. Not getting enough calories might cause your body to cannibalize muscle and store fat, which isn’t what you want!

A nutritionist at Banner Health can help you assess your metabolic rate and create a meal plan that allows you to eat the foods you enjoy while also providing your body with the fuel it requires to gain muscle and lose weight healthily.

2. Make protein-rich foods a priority.

When it comes to low-calorie foods with great nutritional value, you’ll want to be sure they contain enough protein. It’s possible that doing so will pay off.

“A sustained calorie deficit combined with a high-protein diet will help your body burn more calories than it consumes.” It also gives adequate nutrition and energy for your body to develop its muscles,” Silvestri explained. “Protein-rich diets are essential for both reducing body fat and increasing muscular mass.”

3. Strength train a couple of times per week.

Lifting relatively large weights to the point where muscles reach a threshold of fatigue and failure—at that point, your muscles will tear and break down—is required for the body to effectively gain muscular mass. You will get stronger and more defined during this healing process.

“What’s crucial to remember, though, is that when strength training, you’ll want to make sure you’re getting enough calories to repair muscles and fuel your body,” Silvestri added. “If you don’t, your body will use muscle mass to fuel itself, which is the exact opposite of what you’re attempting to achieve.”

Not every strength training program is ideal for you, depending on your fitness objectives and overall health. To limit the chance of muscle damage or joint pain, consult a professional athletic trainer or fitness specialist before beginning a new exercise plan.

4. Keep the tortoise in mind, not the hare.

Patience is undoubtedly a virtue in our era of instant satisfaction, but it has numerous advantages, particularly when it comes to our long-term health. If you want to become in shape and lose weight, keep in mind that even Arnold Schwarzenegger didn’t become a bodybuilder overnight.

While it may be tempting to lose weight quickly, you may lose both fat and muscle. Instead, aim for a weekly weight loss of no more than 1 to 2 pounds. Also, don’t be dismayed if the rapid improvements you started with start to slow down over time.

“It will get increasingly challenging to gain muscle while decreasing fat as you get closer to your goal, but don’t give up,” Silvestri added. “Gradual weight loss assures that you’re losing fat rather than muscle.” It could be harmful to your health goals and/or muscle tissue if done too quickly.”

How Can I Keep my Muscle Mass?

You’ll need to create a balance between restraining yourself and pushing yourself as hard as you can to preserve your muscle while shedding fat.

The outcomes will vary from person to person. Pay attention to your body and make adjustments to your training and diet regimen as needed.

Make time for healing.

Allow ample time for recovery in between workouts. This is especially vital if you’re restricting your calorie intake and engaging in strenuous exercise. Get lots of rest to help your energy levels recover.

Don’t limit yourself.

Any dietary plan that is excessively tight or extreme should be avoided. Long-term, it will be more difficult to keep up with.

Overtraining should be avoided, as should any workout regimen that has the potential to exhaust you or cause damage. Exercising too hard or too quickly may result in missed workouts due to tiredness or injury. Remember that relaxation days are crucial.

Exercise!

Another key part of maintaining muscle mass is exercise. In 2018, researchers looked at the impact of calorie restriction paired with resistance, endurance, or both types of training in obese older individuals.

The researchers discovered that people who followed an eating plan and exercised were able to avoid muscle loss caused by calorie restriction.

The majority of the diets consisted of 55 percent carbs, 15% protein, and 30% fat.

More research is needed to establish the most beneficial type of exercise for reducing muscle loss.

Consume nutritious foods.

Change your diet to include more nutritious proteins and less bad fats.

Researchers found that when older persons ate higher protein diets, they kept more lean mass and lost more fat, according to a 2016 assessment of 20 studies.

Consider taking a multivitamin.

Consider taking chromium picolinate, a supplement that has been shown to help with weight loss, hunger, and blood sugar levels.

According to 2018 research, it’s critical to lose weight without sacrificing lean body mass.

You can do this in addition to ingesting chromium picolinate by:

eating the right amounts of macronutrients, such as proteins, fats, and carbohydrates
managing calorie intake
doing resistance exercise

It’s a good idea to see your doctor before using any supplement. Certain supplements may interact poorly with certain drugs or medical conditions.

Bottomline

While you may lose a small amount of muscle mass as well as excess fat, a balanced nutrition and exercise plan will help you control it.

Maintain a calorie deficit while consuming plenty of protein, carbohydrates, and fresh fruits and vegetables to aid fat loss.

Set goals that are both reachable and realistic. Over the course of several months, keep note of your improvemenhttps://www.self.com/story/how-to-lose-fat-and-gain-musclet. Make it a goal to increase your performance and strengthen your body.

Maintain a steady strategy and keep your eyes on the prize. Make a point of appreciating the fruits of your labor.

In the end, your body will be able to draw from its fat stores to both fuel itself and potentially create muscle mass if you can maintain a lifting program and consume a caloric deficit.

Prioritizing protein-rich diets is an important part of decreasing body fat while also developing muscle. However, keep in mind that changing your body will not happen overnight. You’ll reap the long-term benefits if you’re patient.

References

REFERENCES

https://www.self.com/story/how-to-lose-fat-and-gain-muscle
https://health.usnews.com/wellness/fitness/articles/can-you-gain-muscle-while-losing-weight
https://www.insider.com/how-to-lose-fat-build-muscle-simultaneously-weight-loss-tips-2020-6
https://www.fitday.com/fitness-articles/fitness/body-building/how-to-gain-muscle-lose-weight-naturally.html

Duromine

Duromine is one of the newer options on the market that physician may prescribe to a patient when they are obese. This drug is classified as an anorectic drug, which means it causes the appetite of the patient to become suppressed. The drug is not available without a prescription from a licensed physician and holds a number of safety concerns that a patient first needs to consider before use. This drug is not to be used alone, but should rather be provided to a patient together with an appropriate weight management plan.

Primary Functions Of Duromine

Obesity is linked to a number of dreadful chronic diseases, including type 2 diabetes, high blood pressure, sleep apnea, osteoarthritis, and coronary artery disease¹. These diseases do not only cause adverse effects on the patient’s life and cause them to experience a significant decline in their quality-of-life but can also lead to premature death. This is why the use of Duromine has become an essential part in modern-day healthcare systems that target the complications of obesity.

Duromine is an anorectic drug² that works by suppressing the patient’s appetite significantly. Anorectic drugs are used to impose a state of anorexia on the patient – while the drug will not cause anorexia when used according to the instructions provided by a physician, it will lead to similar appetite suppression as with this condition. Binge and stress-related eating are major concerns among obese patients³, as this does not only lead to excess weight gain but also makes weight loss efforts less successful. Through appetite suppression, this drug helps to eliminate this problem, which improves the results from a patient’s weight management plan.

The Duromine Formula

This drug mainly relies on the physiological effects of phentermine to produce its appetite suppressing benefits in the patient. Phentermine has a long line of scientific papers and clinical data behind it to support its effectiveness in producing a reduction in a patient’s hunger and cravings.

Apart from Phentermine, each Duromine tablet also contains liquid paraffin, gelatin, iron oxide black, titanium dioxide, and magnesium stearate. Some varieties of this product contain additional ingredients as well.

Prescribing Process For Duromine

This drug is not for everyone. Even though indicated for obese patients, not all patients with obesity will qualify for a prescription of Duromine. Before a physician can prescribe this drug to a patient, a thorough examination first needs to be executed. The physician will also consider existing drugs that the patient is taking and look at their medical history to determine if any of the diseases they have been diagnosed with previously may be adversely affected by this prescription drug.

Duromine Side-Effect Profile

Patients are advised to become acknowledged with the possible side-effects that may develop while using this drug. While certain side-effects are considered harmless to the physiological health of the patient, some adverse reactions may require urgent medical attention.

Some common side-effects that patients often report while using Duromine include insomnia, nervousness, tremor, dizziness, nausea and vomiting, stomach cramps, headaches, and irregular heartbeats.

Patients are urged to contact their physician should they experience rapid weight loss, chest pain, erectile dysfunction, a loss of libido, urinary symptoms, or swelling in their lower limbs. These may be signs of more serious side-effects caused by the main active ingredients of this drug.

Should a patient experience signs of a stroke, heart attack, myocardial infarction, or angina, they should seek urgent medical care at an Emergency Department as soon as possible.

Duromine Dosage And Usage

Duromine is available in different dosages to help physicians ensure a patient does not take a phentermine concentration that may be too strong for them. This drug is available in the following dosage options:

DUROMINE 15 – 15mg dosage of phentermine per capsule.
DUROMINE 30 – 30mg dosage of phentermine per capsule.
DUROMINE 40 – 40mg dosage of phentermine per capsule.

A physician may also prescribe a 7-day or 30-day pack for the patient, depending on their findings, the patient’s current body weight, and other factors that may influence how long the patient may take the drug to assist with their weight loss.

Duromine Interactions

The use of this drug may interfere with the effectiveness of other drugs that a patient is taking. This makes it essential for a patient to discuss any current drugs and supplements with the prescribing physician before starting to take Duromine. The drug is not only known to interact with some other prescription drugs but may also lead to adverse effects when taken in combination with certain natural supplements, as well as some over-the-counter drugs.

Patients are advised to avoid using this drug together with Thyroid hormone replacement drugs, other weight loss pills, as well as medications that are used to treat hypertension. Drugs containing ergotamine, fluoxetine, paroxetine, clomipramine, sertraline, phenylpropanolamine, phenylephrine, or pseudoephedrine should also be avoided as interactions may occur.

In some cases, a physician might be able to adjust the prescription of drugs that may have an interaction with phentermine. In other cases, a patient may rather be advised to opt for another type of drug to assist with reducing their body weight.

Conclusion

Millions of patients have been given an opportunity to reduce their body weight and, in turn, improve their health, through the use of Duromine. This drug is based on phentermine and acts as an appetite suppressant to ensure daily caloric intake can be reduced. The drug is only provided to qualifying patients and can only be obtained with a prescription made out by a licensed physician.

Even though useful, Duromine can cause serious side-effects and is not appropriate for all obese patients. One of the best alternatives to Duromine is PhenterPro. This pill provides a similar effect in regards to appetite suppression, but without being associated with the potentially hazardous side-effects that patients may experience when they use drugs containing Phentermine.

References

¹ Effects of Obesity. Stanford Health Care. https://stanfordhealthcare.org/medical-conditions/healthy-living/obesity.html

² D. Craddock. Anorectic drugs: use in general practice. U.S. National Library of Medicine. 1976. https://www.ncbi.nlm.nih.gov/pubmed/782835

³ Multiple Authors. Binge Eating and Weight Loss Behaviors of Overweight and Obese College Students. HHS Public Access. 27 August 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3937296/

References

About us

Generic Name: Phentermine
Brand Name(s): Adipex-P, Lomaira
Medically reviewed by Ahmed Zayed, MD on June 19, 2018 Generic Name:
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Medically reviewed by J. Hudson on May 22, 2021

ABOUT PHENTERMINE DOCTORS

Our mission is to help people become the best versions of themselves. Our vision: Wellness that will make you feel empowered and invigorated each day.

Thank you for visiting PhentermineDoctors.com.

We strive to provide you with an up-to-date list of weight loss centers and diet doctors in the United States. The data is sorted by state and city, so you can browse weight loss centers in your city, see reviews and compare prices before you drive anywhere to get a consultation.

Please keep in mind, all content on this website is for informational and educational purposes only, and is not intended to be used for medical advice, diagnosis or treatment.

If you find a listing which you believe is inaccurate, or if you would like your business listed in our database, please contact us via the contact form.

PhentermineDoctors is a leading trusted source for people considering starting a weight loss program with an appetite suppressant medication such as phentermine.

We began building this site in 2011 because we wanted a place for people learn about the latest and most effective weight loss options, share their experiences and connect with local providers, weight loss doctors and clinics.

Meet The Experts

Our team of board-certified medical reviewers are here to help readers make informed decisions about their health. They strive provide the most accurate and up-to-date information on weight loss, phentermine, nutrition and overall health with a mission to help you live your best life.

Dr. Ahmed Zayed, MD

Senior Editorial Doctor

Dr. Ahmed Zayed Helmy holds a Bachelor of Medicine and Surgery.

A passion for medical research enables Dr. Ahmed to provide up-to-date information to readers who are researching weight loss drugs, supplements, diets and other options.

He is currently working as a Plastic surgeon at Bank El Ahly Hospital and is completing his masters at Ain Shams University.

Marixie Ann Obsioma, MT, undergrad MD

Senior Medical Editor, Content Manager

Marixie Ann Obsioma, is a licensed Medical Technologist (Medical Laboratory Science) and an undergraduate of Doctor of Medicine (MD).

She had her internship training in a government hospital for a year, serving mostly retired Veterans and their dependents. Her experiences during preceptorships in medical school allowed her to see patients regularly from different medical departments.

The combination of having a good medical background, being a mom, and wanting to help people especially the elderly has cultivated her passion of working in remote areas with love and compassion.

Rakib Sarwar, RPh

Junior Editor, Pharmaceuticals Consultant

Rakib Sarwar, B Pharm, is a certified pharmacist who has more than six years of professional experience in pharmaceutical marketing. He has accomplished his Bachelor of Pharmacy, from The Khulna University in Bangladesh. In his lifetime, he has gained vast experience which he generously uses to improve the livelihoods of the people he serves from day to day.

Currently, Rakib Sarwar is working in Delta Pharma Ltd. He has been working with this reputed pharmaceutical organization since early 2011. Here he is responsible for the promotion of drugs and medical products, including visits to gastroenterologists, pediatricians, gynecologists and pharmacies, KOLs (heads of departments in hospitals and private sector); organizing all local events (group presentations, lectures, workshops) for Health centers and pharmacy chains, designing sales strategies, finding key customers, product positioning and preparation of promotional materials; organization, preparation and participation in international congresses, accompanied by a group of physicians; realization of Commercial activities in pharmacies, managing marketing budget; monitoring sales results, data analysis, and action planning; and monitoring competition by gathering current marketplace information on pricing, products, new products, delivery schedules, and more.

Contributors and Writers

Our award-winning content is written by health and medical experts as well as healthcare professionals who are committed to Phentermine Doctors Network's editorial standards for accuracy, objectivity, and balance. Interested in writing for Everyday Health?

References

What Can You Eat On The Paleo Diet?

**2013** hit a home run and got crowned as the **”year of the Paleo diet”** (1), setting off a frenzy of folks eager to melt away pounds quick and easy with its magic touch. Shape.com put its muscle behind Paleo, cheering it on as the top diet of 2011 for kicking to the curb those clingy pounds (2). Picture yourself munching on grub our stone-age cousins feasted on, and seeing those numbers drop on your scale, without those sneaky, annoying diet side effects. Who’d guess going retro with your bites could unlock the cheat code to sizing down? Jump in to see how a blast from the past might hold the playbook to nailing your weight loss game. **Stay tuned**; taking a trip down memory lane might just be the golden ticket to a trimmer tomorrow.

salmon and vegetables, an example of paleo diet

It is estimated that up to three million people in the United States are already following the Paleo diet, making up approximately 1% of the American population (3). Millions of more people around the world have started to adopt the Paleo diet in order to benefit from the potential positive effects that the diet has on the human body.

Understanding what foods are considered appropriate for the Paleo diet is one of the very first things that a person need to become acknowledged if they wish to reap the benefits of the diet successfully. In this post, we are going to explore the Paleo diet, take a good look at the foods that are considered appropriate for inclusion in such a diet, and also share a couple of meal ideas for those struggling to set up a meal plan.

What Is The Paleo Diet And Why Has It Become Such A Popular Trend?

The Paleo diet was designed to help the population go back to the ways of the ancient people – this type of diet entails foods that were hunted by our ancestors, instead of the highly processed food choices that we often opt for in the modern-day. This is why many people refer to the Paleo diet as the “Caveman diet” – because any foods that our ancestors would have hunted or gathered can be included in the diet, but everything else should basically be completely eliminated.

The diet tends to focus on fresh vegetables and fruits, fish, lean meat cuts, and, of course, seeds and nuts. These are all foods that are found in the wild – where our ancestors used to hunt. Some types of food that can be included also need to be limited significantly in order to become a follower of the Paleo diet truly.

The goal of the Paleo diet is to help a person get rid of the foods that are causing disease, inflammation, and a generally ill body. Modern-day diets tend to include a large number of processed foods, fried foods, and other food options that lead to a spike in blood glucose levels, an increase in inflammatory markers, and a much higher risk of chronic diseases.

Even though there is a general idea behind the Paleo diet, it should be noted that in the modern day, variations of the diet have been developed – especially by individuals looking to commercialize the diet for their own gain. For those who do not wish to spend hundreds on a commercial Paleo diet program, a few simple guidelines can be followed to implement this type of diet into their lives effectively.

The Paleo diet really became popular once studies started to produce evidence of how effective the diet can be for people who are having a difficult time shedding excess weight that they might have accumulated over the course of a few years. Due to the foods included in the diet, there is a lower risk of gaining more weight when following a meal plan that focuses on the guidelines of a Paleo diet, and weight loss can become much easier.

How Effective Is The Paleo Diet?

Clinical trials and scientific studies have been conducted to help medical experts understand the effects of the Paleo diet. While there is a lot of controversy around this particular subject, a number of studies performed on the diet’s effects in the human body have presented positive results.

Let’s take a look at a few studies that focused on determining how effective the Paleo diet is for various health benefits, including weight loss:

A study (4) by the Department of Neurobiology at the Karolinska Institutet in Sweden found that a Paleo diet can help to reduce body mass index, total body weight, and also waist circumference, in as little as three weeks. A total of 20 human subjects were part of this study, but only 14 of them completed the study. Each participant was provided with a meal plan that focused on the Paleo diet – they had to follow the diet for a period of three weeks. Body weight was reduced by an average of 2.3kg among the participants, along with an average BMI reduction of 0.8. Waist circumference reduced with an average of 0.5cm.
One study (5) looked at how the Paleo diet affected specific risk factors in patients with type 2 diabetes that are known to contribute to heart disease, with excess weight being one of the main concerns. There were 13 participants in the study, and a Paleo diet was implemented over a period of three months. By the end of the study, those individuals who were provided a meal plan along the guidelines of the Paleo diet were able to lose, on average, 3kg more than those who did not follow a Paleo diet. Furthermore, on average, an extra 4cm were reduced in the waistlines of the individuals who were following the Paleo diet plan.
A study (6) in the Journal of Internal Medicine, conducted in 2013, further confirmed the potential weight loss benefits of the Paleo diet. There were ten female participants in the study, all with a BMI that was higher than 27. All participants had to follow a Paleo diet over the course of a five-week period. The participants were able to reduce their body weight by 4.5kg on average, along with an average reduction of 8cm in their waist circumference. The study also found that liver fat was reduced by an average of 49%, which is another significant benefit worth noting.

What Foods To Include In A Paleo Diet Meal Plan?

Due to the many variations of the popular Paleo diet that have hit the media, a lot of people are confused when they want to start following such a diet. Each of these variants tells a person to eat different foods – the problem here is many of the programs out there that are essentially modified version of the Paleo diet have been modified in ways to produce specific outcomes, such as to enhance the weight loss benefits of the diet.

All of this information can make it hard for someone who simply wants to give the Paleo diet a try and see if it is a good option for them.
Below, we are going back to the basics. For someone who just wants to try out the original Paleo diet, here is an overview of the most ideal foods that should be included in such a meal plan:

Lean Meat Products: This would include pork, lamb, and beef.
Poultry Meat Products: Chicken and turkey.
Fish: Salmon is an excellent option, especially when wild-caught. Other good options when it comes to fish include trout and haddock.
Seafood: Apart from fish, other types of seafood should also be included in a Paleo diet, such as shellfish and shrimp.
Fruit: Fruit plays an important part in a Paleo diet. Include apples, oranges, strawberries, pears, bananas, blueberries, and other fruits that are enjoyable.
Vegetables: Along with fruit, vegetables should also ideally be included in most meals. Good vegetable options to choose from include broccoli, spinach, tomatoes, onions, carrots, peppers, and, of course, kale.
Seeds: Seeds are loaded with antioxidants and nutrients, and they are very good for the human body. Opt for pumpkin seeds, sunflower seeds, chia seeds, and other varieties available at a local store.
Nuts: Nuts play an important role in a Paleo diet as well, just like seeds. Nuts may include hazelnuts, almonds, walnuts, and macadamia nuts.
Healthy Fats: Instead of opting for fried foods, meat, vegetables, and other food options should be prepared in healthy oils and fats. Choose coconut oil, olive oil (extra virgin) and avocado oil over highly-processed oils.
Eggs: Eggs are rich in omega-3 fatty acids, amino acids, and other useful nutrients. It is, however, important to opt for free-range and pastured eggs.
Tubers: Various tubers can also be included in a Paleo diet, such as turnips, yams, potatoes, and sweet potatoes.

Apart from this list of foods, do not forget to include spices. Examples of good spices to include in a Paleo meal plan would consist of rosemary, organum, turmeric, thyme, and more. Sea salt should also be included.

There are certain “indulges” that people following a Paleo diet can also enjoy from time-to-time, but consumption of these are usually advised to be restricted. The two most popular “indulges” that people tend to include in a Paleo diet consists of dark chocolate, as well as red wine. Both of these have several health benefits associated with them. Red wine contains resveratrol, a powerful antioxidant, similar to the cocoa that is added to dark chocolate (also contains potent antioxidants).

A Few Ideas For Meals When Following A Paleo Diet

Even though we have listed a large number of foods that are appropriate for people looking to follow a Paleo diet, it can still sometimes be difficult to come up with an ideal combination of these foods to be included in each meal of the day.

The following is just a few examples of meals that can be prepared that perfectly fits in with a Paleo diet and offers adequate levels of calories and nutrients to keep the body not only full but also healthy:

Have a piece of fruit, along with some vegetables and eggs, for breakfast. It would be ideal to fry both the vegetables and the eggs in some coconut oil.
Fry a piece of salmon in butter and serve up with some roasted vegetables – this is a great dinner idea.
Prepare a sandwich with meat and lettuce, and serve with fresh vegetables for lunch.
Be traditional and fry up some eggs and bacon in a little coconut oil. Have this for breakfast with fruit.
Create some salsa, cook up some vegetables, and serve with a couple of chicken wings – grill the chicken wings. This meal can be served up as a dinner dish.
Have some chicken salad. Sprinkle with olive oil and some nuts, and enjoy as a dish for lunch.

Conclusion

The Paleo diet has become a very popular option for people looking to lose their excess weight and has also been associated with other health benefits. When following the diet, a lot of people have difficulty starting out, as they are not sure which foods to include and what type of meals they should prepare for themselves. We provided a complete overview of foods that are considered appropriate for a Paleo diet in this guide, along with a couple of useful ideas for meals that can be prepared.

References

In Quarantine? Try This 2-Week Meal Plan!

Jump right into a two-week eating bonanza, perfect for folks cozying up at home – picture it as being stylishly quarantined! This guide is packed with **everything you need**: detailed grocery lists to pick up, clear portion sizes to cut the guesswork, savvy tips for saving some meals for later, and even fancy meal swap ideas. [Give it a look!](https://thestayathomechef.com/14-day-meal-plan/) You’re about to become a kitchen wizard, creating dishes that’ll make your taste buds jump for joy. Why keep your eyes glued here? Discovering the secrets of this culinary quest might just transform your coming weeks into a taste adventure you didn’t expect!

In Quarantine - Try This 2-Week Meal Plan!

We are all extremely busy and committed to doing everything in our power to reduce the risk of exposure, particularly to the most vulnerable populations. Here are recipes to help you with delectable dinners that won’t make you feel like you’re eating from the cupboard, whether you are already in quarantine or are just trying to reduce your exposure. (1)

In order to provide you with 14 days’ worth of dinners that center on meats that can be frozen, pantry staples, and frozen vegetables, we hand-picked dishes from our collection of favorites. Some of these recipes won’t need any adjustments, while others might call for fresh food instead of frozen. (1)

You may make things work for you by omitting some ingredients where it is essential and getting creative with the ingredients you already have on hand.

It is important to keep in mind breakfast, lunch, and snacks when meal planning and making shopping lists. (1)

However, given that breakfast, lunch, and snacks can heavily rely on shelf-stable cereals, bread (which can last for a long time in the freezer!), nut butter, and oats, we are going to keep the focus of our quarantine meal plan on dinner. You can manufacture and store big batches of a quick pancake mix; all you need to do when you’re ready to cook it is add water. (1)

30-MINUTE TACO SOUP

The preparation of taco soup takes little time and effort, and it calls for many canned goods typically stocked in a pantry. Taco soup is delicious and satisfying. Regardless of your approach to making this dish, you won’t be disappointed with the outcome. (1)

Whether you start from scratch with dry beans, canned beans, frozen broth, or shelf-stable broth, the flavor won’t be affected in any way, and you can get the same great results from any of these options. If you are starting with dry beans, cook them first and then soak them for at least one night before using them. (1)

SERVE WITH: although this dish may stand alone as a meal, if you have any tortilla chips, shredded cheese, or sour cream on hand, feel free to include them.

If you don’t like taco soup, French onion soup is highly recommended.

BEST BAKED LEMON PEPPER CHICKEN

This has a very short period of time needed for preparation, and the entire process may be completed in fewer than forty minutes. Boneless and skinless chicken breast purchased frozen can be thawed in advance in the refrigerator, in a bowl of cold water with an airtight bag containing the chicken, or even in the microwave using the defrost setting. (1)

If you do not have any lemons available, you can always utilize lemon juice that has been bottled. When lemons are on sale, our family like to load up on them, quickly juice them, and then freeze the juice in either ice cube trays or glass jars that are a half pint in size. There is no need to garnish with parsley that is fresh. You can easily leave it out or substitute dry parsley in its stead. (1)

You can serve this with fresh, frozen, or canned vegetables and simple cheesy rice pilaf.

CHICKEN NOODLE SOUP

There is something about a bowl of chicken noodle soup that instantly improves your mood and gives you a feeling that your soul is being warmed from the inside out. Additionally, it is an excellent method for making use of the canned vegetables that you keep on hand “just in case.” (2)

This soup can be made using fresh, frozen, or canned vegetables. You can also use any type of chicken that you have on hand. In addition, you may prepare this in a slow cooker if you like! You can serve this with frozen, tinned, or fresh vegetables and simple cheesy rice pilaf. (2)

NO FUSS CLASSIC CHILI

When you think of cooking using ingredients from your cupboard, you generally think of beans. Chili is the ideal dinner to prepare when only a few elements are available. (2)

We are confident that you have a tube of ground beef stashed away someplace in your freezer, and the remaining ingredients may be found in your cupboard. (2)

SERVE WITH: although this dish may stand alone as a meal, if you have any tortilla chips, shredded cheese, or sour cream on hand, feel free to include them.

ROASTED CHICKEN

This is our go-to method for preparing and roasting chicken, so we usually have extra whole chickens stashed away in the freezer when we need them. You can carve the bird and serve it in its current form or remove all of the meat from the bird and utilize it in any way you see fit! (2)

You can simply omit the lemon and fresh rosemary if you don’t have access to those ingredients; nevertheless, they contribute to the dish’s flavor—a useful piece of advice: shred and store for later using any chicken that has been left over. (2)

To complete the dish, add chopped potatoes, carrot pieces (or baby carrots), and onion wedges to the pan during the final 40 minutes of cooking.

THE BEST TUNA CASSEROLE

We adore how simple it is to adapt this recipe to make it work with whatever ingredients you have on hand. If you don’t have any egg noodles on hand, you may substitute virtually any other kind of pasta. (2)

Consider penne, rigatoni, or macaroni noodles as some examples of the kinds of short or tube-shaped pasta that perform well with this technique rather than lengthy noodles. This recipe can also use reconstituted onions, pre-minced garlic, and freeze-dried onions. Panko bread crumbs are a type of Japanese bread. (2)

The stale bread you have lying around in your kitchen can be used to produce bread crumbs. Simply process it in a food processor until it reaches the required size crumb, then place it in a bag that can keep out air and freeze it. (2)

SERVE WITH: You don’t need anything else because this is already a full supper. A delicious addition to this dish would be fresh or canned fruits or a fruit smoothie.

PASTA CARBONARA

Tonight’s meal is going to be wonderful for you. Not only is this recipe absolutely delectable, but it also makes extensive use of ingredients that are commonplace in most kitchens’ pantries and freezers. (3)

Eggs have a shelf life that is significantly longer than that of bacon, but bacon is very simple to freeze and thaw. You might find yourself tempted to consume this on a daily basis. (3)

SERVE WITH: Although this is a complete dinner, you can always serve it with veggies that have been frozen, tinned, or fresh-cut from the garden. Others love eating this with garlic bread!

MOM’S CHICKEN POT PIE

At this point, we are well aware that you would give everything for some good, old-fashioned comfort food. Enter chicken pot pie. Do you remember how we prepared chicken by roasting it a few days ago? You can just repeat the previous step and use the shredded chicken, boneless skinless chicken breasts, or even chicken from a can in this recipe. (3)

You can be as inventive as you like with the vegetables; if you didn’t get your hands on fresh vegetables, a bag of frozen mixed vegetables would serve just well in this recipe. A helpful hint is to prepare two servings and then freeze one for later use. It does not require a significant amount of additional time or work at all! (3)

SERVE WITH: you don’t need anything else because this is already a full meal.

DUMPLINGS AND CHICKEN PREPARED IN A CROCK-POT

We know you have been looking forward to a hearty recipe for the crockpot, and here it is! If you do not feel like making dumplings from scratch, you can always use biscuit dough that has been refrigerated or frozen instead of starting from scratch. (3)

You always have the opportunity to go with this course of action. Rolling them out until they are very thin and then cutting them into strips is all required. If you get an early start on getting everything ready in the morning, by the time dinner rolls around, you’ll have a meal that will leave you extremely satisfied. (3)

During the last one to two hours of cooking, throw a bag of frozen peas and carrots to round out the flavor and boost the dish’s nutritional value. This will bring the dish full circle. (3)

HOMEMADE PIZZA

Having pizza in the freezer makes everything that much more enjoyable. It will feel like a time saver if you make a large batch and freeze individual portions for lunches. (3)

Although pepperoni is an excellent choice for freezing, you are not restricted to just that option. BBQ chicken pizza? Amazing. Do you have access to produce that is either fresh or frozen? Sauté onions, peppers, broccoli, or any of your favorite veggies. (3)

Pizza is a complete meal on its own; no need to serve it with anything else.

OLD-FASHIONED SHEPHERD’S PIE

We always have leftovers of shepherd’s pie for lunch the following day because it is so delicious and always leaves us with enough for two meals. When kept in excellent and dry conditions, potatoes have a reasonably long shelf life; however, if you don’t have a sweet potato on hand, you can always use instant potatoes instead. (3)

SERVE WITH: you don’t need anything else because this is already a full meal.

CRISPY OVEN-BAKED CHICKEN THIGHS

Chicken thighs baked in the oven only require a few simple ingredients, which you will probably already have. In addition to being filling and flavorful, it is very simple to prepare. We have no doubt that you will return to this recipe time and time again. (3)

SERVE WITH: You can serve this dish with canned, fresh, or frozen veggies. Try a straightforward pasta side dish like angel hair pasta tossed with brown butter, garlic, and herbs.

STOVETOP MAC AND CHEESE THAT’S EASY TO MAKE

Macaroni and cheese is a dish that is popular with children, and when it is prepared from scratch, it is also one of our favorites. Cheese can be preserved in the freezer; were you aware of this? (3)

If you freeze bags of pre-shredded cheese, the cheese can thaw very quickly, making it an excellent option for the storage of food in the freezer. You can also use reconstituted evaporated milk from a can; to do so, simply combine one part by volume of evaporated milk with one and a half parts of water in a separate container. Milk freezes very well. (3)

SERVE WITH: fresh, canned, or frozen vegetables.

CASSEROLE MADE WITH CHICKEN AND RICE

The Chicken and Rice Casserole is a time-honored dish that is sure to become a favorite in any household. When attempting to eat from the pantry, we appreciate how tasty it is even though it does not call for a lot of fresh produce. Thighs are our particular favorite for this dish, but you can use any chicken cut you have on hand. (3)

SERVE WITH: You can serve this dish with canned, frozen, or fresh vegetables.

SIDE DISHES

Some of these dishes can be consumed on their own as full meals, while others might not provide quite enough food for your household. (3) The following are some additional accompaniments that you might want to consider adding to your dish, in addition to the suggestions that are provided under each recipe:

VEGETABLES:

Best Green Beans Ever
The Best Roasted Broccoli Ever
Honey Roasted Carrots
Roasted Cauliflower

STARCHES (POTATOES, RICE, PASTA):

Cilantro Lime Rice Pilaf
Honey Roasted Smashed Potatoes
Perfect Baked Sweet Potatoes
Super Easy Olive Oil Pasta

BREADS:

The Best Homemade Dinner Rolls Ever
Homemade Sandwich Bread
Irish Soda Bread
Rapid Rise Skillet Yeast Rolls
Perfect Homemade French Bread

Shopping List:

Baking Aisle

7 Tbsp.extra virgin olive oil
3 tsp. lemon pepper
4 tsp. dried basil
4 1/2 tsp.dried oregano
5 Tbsp.salt
1 Tbsp.pepper
3/4 tsp. dried thyme
2 tsp. Italian seasoning
2 tsp. garlic powder
1 1/2 tsp.ground mustard
2 tsp. ground cumin
1/4 tsp.cayenne pepper
4 Tbsp.chili powder
2 Tbsp.paprika
1 tsp. white pepper
1 Tbsp.onion powder
3 Tbsp.cornstarch
1/4 tsp.baking powder
1 1/2 Tbsp. instant dry yeast
7 32 oz containers of chicken broth
6 cups beef broth
8 1/2 cups flour
24 oz. egg noodles
1 lb.elbow noodles
1 lb.spaghetti pasta
1/4 cup Worcestershire Sauce
1 1/2 Tbsp.brown sugar

Canned Goods

2 6 ounce cans albacore tuna
2 15 oz. cans red kidney beans
3 14.5 oz. can diced tomatoes
4 4.5 oz. cans green chilies
1 15 oz. can black beans
1 15 oz. can pinto beans
1 jar pizza sauce

Produce

2 lemon
6 carrots
1 bunch celery
8 white onions
1 Tbsp. freshly grated ginger
13 cloves garlic
5 Tbsp. freshly chopped parsley
2 sprigs of fresh rosemary
1 bunch of fresh cilantro
4 large russet potatoes

Baked Goods

2/3 cup crushed tortilla chips

Frozen

2 1/2 cups frozen peas
2 pie crusts
1 1/2 cup frozen corn
1 cup mixed frozen peas and carrots

Meat

7 boneless skinless chicken breasts
1 lb. thick-cut bacon or pancetta
1 whole fryer chicken
12 chicken thighs, bone-in, skin on
3 cups cooked chicken or leftover chicken if it will fit your recipe
4 lbs. lean ground beef

Bulk Bins

2 cups white rice

Cheese/Butter

2 1/4 cup butter
5 1/2 cups shredded cheddar cheese
1/4 cup grated parmesan cheese
1/4 cup butter
1 1/2 cup grated pecorino romano cheese
1/4 cup cream cheese

Dairy/Eggs

6 3/4 cup milk
6 eggs
4 oz. sour cream (for topping)
1 cup heavy cream

References

References:

https://thestayathomechef.com/14-day-meal-plan/
https://www.recipetineats.com/coronavirus-pandemic-meal-plan-2/
https://www.health.state.mn.us/communities/healthyeating/covid19.html

Accessibility Statement

Accessiblity Statement

Phentermine Doctors Network is committed to improving accessibility for all of its web and mobile users.

At Phentermine Doctors Network and its businesses, digital accessibility is a core priority for us throughout our design and development phases.

We strive to make all of our content accessible to all users and continually work to improve various features of our sites.

Such improvements to our sites include the addition of alt-text, navigation by keyboard and screen reader technology, closed captioning, color contrast and zoom features, as well as an accessibility statement on each site with contact information, so that users can alert us to any difficulties they have accessing our content.

Phentermine Doctors Network believes that accessibility is an ongoing effort, and we continually improve our web sites, services, and products in order to provide an optimal experience for all of our users and subscribers. In order to have the best experience on our sites, we recommend that users utilize the latest available versions of web browsers and assistive technology. We also rely on our community to tell us when they experience an issue with any of our sites, and we give consideration to all feedback that is provided to us.

Our efforts are ongoing. If at any time you have questions or concerns regarding accessibility, or experience technical issues, please contact us at [email protected]. We will make all reasonable efforts to address your concerns.