What To Eat Today

Make your own delicious and healthy shakes for weight loss. If you think that shakes for weight loss are expensive and you aren’t confident in their ingredients, try to make them yourself. Homemade shakes for weight loss are some of the most popular supplements for weight loss, because everyone can do it with the right ingredients, a little ice and a blender. In fact, they can help you even more than other weight loss products that you can find in the stores. Continue reading

Have you tried the Yogurt Diet yet? Numerous studies have proven that diets with reduced calcium lead to faster weight gain because fat cells become larger. With the addition of low-fat yogurt to your daily diet, you accelerate weight loss and decrease the size of your stomach.

Scientists have proven if obese adults consume three meals with fat-free yogurt, they lose 22% more weight and 61% more body fat than people who not get enough calcium through nutrition. People who drink yogurt lose 81% more fat from their belly than people who don’t drink yogurt. Professor Michael Zemel, a nutritionist from the University of the State of Tennessee, says that this yogurt-diet is two times more efficient to maintain muscle mass, because when people follow a diet to lose weight they want to lose fat, not muscle tissue.

What Vitamins are in Yogurt?

Yogurt gives you plenty of protein and lots of vitamins B2, B12, calcium, zinc and other nutrients that are very hard to find in other types of food, especially all in one place. Vitamin B2 is necessary for proper cellular respiration and getting energy from carbohydrates, fats and some amino acids. Vitamin B12 is essential for the growth and development of cells. Yogurt is also very important in maintaining normal intestinal flora. (See our recent article on the Microbiome and your weight).

The caloric value of yogurt depends on the type of milk from which it was prepared. For example, 100 grams of whole milk yogurt has about 150 kcal (627kJ), while one produced by fermenting nonfat milk provides only 45 kcal (190 kJ). The addition of fruit and sugar increases the caloric value.

Light or full-fat yogurt?

10 mg of full-fat yogurt without any additives contains about 150 cal. Nutritionists unanimously confirm its nutritional value which has been known since antiquity. The difference between full-fat whole yogurt and light yogurt is in amount of fat and caloric value. Light yogurt is only recommended if you’re concerned about excessive fat in the blood or excessive thickness. Full-fat yogurt contains many vitamins, including vitamin D which plays important role in the binding of calcium in the body and its maintaining bone structure. Therefore, it is better for children, pregnant women, nursing mothers and the elderly to give priority to full-fat yogurt. Light yogurt has about 45 cal. If you add fruit or sugar to light yogurt, caloric value rises to 80 cal.

A yogurt-diet needs at least 15-30 days to speed up weight loss. You will improve your digestion, immunity, protect yourself from candida, improve skin appearance and provide nutrients. You should daily eat about 500 grams of yogurt, 300 grams of fruit (citrus, apples, bananas, pomegranates…), 100 grams of meat (non-fat turkey or chicken) and 300 grams of vegetables (cabbage, tomatoes, cucumbers, radishes, carrots, beans…).

The Yogurt-diet is simple, practical and applicable in daily life, especially for busy people who don’t have time to prepare a complex menu that requires most diet regime. The Yogurt-diet point is that the central daily meal (lunch) contains one non-fat yogurt combined with fruit, it may be a seasonal fruit or any other fruit of your choice, but definitely bananas which would saturate your body. The Yogurt-diet lasts for a month, but it can be used as a way to keep the weight off.


Older women with low levels of vitamin D in the blood, compared with women with adequate levels of this vitamin, might be more prone to weight gain, show results of research published in the Journal of Women’s Health.

The five-year study conducted with 4600 women older than 65 years showed that women with insufficient levels of vitamin D in the blood weighed about two kilograms more than those who have a satisfactory level.

In addition, women with vitamin D deficiency before the research had higher body weight than women with normal levels.

Women with vitamin D deficiency are more likely to become overweight

So your body can produce vitamin D, your skin should be exposed to sunlight. Specifically, a normal balanced diet contains very little vitamin D. That’s why deficiency of vitamin D is a growing problem among certain groups of people: the elderly people or people who are placed in institutions, people with darker skin color, and those who are covered by clothing for cultural or religious reasons.

How much of this vitamin you need depends on the color of your skin, sun exposure, age and diet. If you have a lighter skin, it may be sufficient for you to be exposed to the summer sun for about 5 minutes per day, and if you have darker skin, you may need up to 20 minutes each day.

This study couldn’t confirm if low vitamin D causes weight gain or is just its reflection, but there are theories that deficit could be a cause of obesity because fat cells have receptors for the vitamin D. Also, if your little one doesn’t get enough sunlight vitamin, there is a chance they will fight with extra pounds and even with obesity.

Experts at the University of Michigan have found that children with vitamin D deficiency had the most fat in the abdominal region, and also gain weight faster than with children who have more vitamin D.

What to Eat for More Vitamin D

There are very few foods that contain vitamin D: fatty fish (tuna, salmon, sardines and mackerel), beef liver, cheese, eggs (egg yolks), certain types of enriched milk and margarine. These healthy foods are good to include in your diet even if you think you don’t need to worry about a lack of vitamin D. Vitamin D works best when is taken with vitamin A and fish-liver oil is the best natural source of vitamin A and D.

Except gaining weight, vitamin D deficiency is linked to many diseases such as osteoporosis, heart disease, diabetes, Alzheimer’s disease, schizophrenia, and some autoimmune disorders. Expert advice, talk to your primary care doctors about the need to consume dietary supplements (additional vitamins).

The Institute of Medicine has recently increased the recommended daily intake of vitamin D to 600 IU (international units) for people from 1-70 years, and 800 IU for people older than 70 years. Today, the phenomenon of the lack of vitamin D you can see everywhere in the world, especially in developing countries further north, but even areas with large amounts of sun are no exception.


Finding the best healthy snacks to lose weight can feel like an unbearable task. There are so many temptations breaking down your resolve throughout the day that having good, filling snacks is key to losing weight. If you feel full and satisfied, you will be less likely to give in to that candy bar, chips or drive-thru restaurant.

Top Ten Healthy Snacks to Lose Weight

1) Whole wheat tortilla, banana, and natural peanut butter. Spread a THIN layer of peanut butter on the tortilla and wrap a cut up banana for a very filling treat that will keep you in check for hours.

2) Aldi’s Fit & Active Fruit Snacks trail mix. Make your own trail mix with almonds and these low calorie sweet chews. This is a great snack when you want a little sweet and salty mixed together.

3) Trader Joe’s cereal bars. These make for a great meal replacement too. They keep you full longer than some bars that are loaded with preservatives. Fig, strawberry, and blueberry are best, in that order.

4) Broccoli Robbie. Don’t know where I got the name for this but it is good. Take some raw broccoli “trees,” dip in fat free cream cheese to coat the “leaves” and then dip in fake bacon bits. Again, good for when you want more than one flavor/texture.

5) Tomatoes and balsamic salad. Actually, you can add cucumbers too but the basics are tomatoes, balsamic and diced up fresh basil leaves. Feels like a nice Italian restaurant appetizer.

6) Puddin’ snacker. Mix one fat free, sugar free pudding mix with a bunch of fat free whipped cream. Then freeze. Turns out like a yummy mousse. Great with cheesecake flavor and top with some fresh strawberries or low sugar pie filling.

7) Low calorie fruit dip. One of our favorites. Take one light yogurt (small container) that has fruit bits in it like peach and mix with one low cal pudding (already made, small container). Add a little fat free whipped cream and mix. Now dip pineapple, strawberries, apples, etc. Tastes just like Jason’s Deli fruit dip that comes with their trays.

8 ) ChocoLOTS. If you are in the mood for chocolate, bake up some diet cakes. Take a light cake mix and mix with a diet sprite or diet coke. Bake as usual. You will be shocked how much it tastes like “fattening” cake.

9) Banana ice cream. In a smoothie blender, mix chopped bits of frozen banana, skim milk (just a tad), and either other fruits like frozen strawberries or no sugar chocolate syrup. Freeze for about an hour and enjoy your homemade ice cream. So good!

10) Turkey pepperoni wraps. One slice of fat free cheese, one whole wheat tortilla and some turkey pepperoni. Either toast in the oven or wrap it up and heat in the microwave for about 20 seconds. Mini pizza on the go.

Be creative when coming up with your healthy snacks to lose weight. You will be surprised at what you come up with. Share your ideas below!


Biggest Loser Meal Delivery

If you have been wondering how those that are not the Biggest Loser Winners go home and keep losing all that weight, we now know the answer is the Biggest Loser Meal Plan. The Biggest Loser Meal Plan is now being offered through eDiets, the leader in fresh prepared meal delivery.



Biggest Loser Diet Success Stories

I always wondered what contestants were doing at home to keep dropping those big numbers! Adam lost 102 pounds at home and says “I saw a huge change in my weight loss. I have been replicating some of the numbers I had on the ranch. I saw the direct correlation immediately. It’s literally been the backbone to my success!” The shocking thing with the plan is that Adam did this in 19 weeks.

Another Biggest Loser Winner, Patrick, lost 60 pounds with the Biggest Loser Meal Plan after he went home. “I don’t have to stare at my cabinets trying to figure out what to eat. I don’t have to weigh food or measure. It’s quick, it’s simple, it’s awesome and I know exactly the nutrition that I’m putting into my body.”Biggest Loser Meal Delivery

With the Biggest Loser diet, you can choose the 5 or 7 day plan and you get to choose the meals you prefer either online or over the phone. You also get access to:

  • Unlimited support from registered dietitians via phone, email or online chat
  • Easy-to-use online nutrition tracker
  • Tools to help you track your weight-loss progress and live a healthy lifestyle

Right now you can start the Biggest Loser Meal plan and get a week free using this link :

Join The Biggest Loser® Meal Plan and Get a Week Free

Biggest Loser Meal Delivery

With today’s economy, more and more people are taking their lunch to work with them and searching for brown bag healthy choices. While there are healthy options for eating out (Subway, Chick-Fil-A…etc) making things whole from home is becoming more and more popular as people seek ways to trim their bellies and their budgets.

A few things to think about when you are going to be “brown bagging” it for work. The first thing is food safety. Tuna, sliced tomatoes, guacamole, cantaloupe, and dairy are all potentially hazardous foods that need to be kept cold to prevent bacteria growth. So use an ice pack or a cooler, and be sure to store in the fridge at work. The next thing is preparation. For the first few days of your brown bag healthy choices, go ahead and prepare your lunch the night before so you wont have the excuse of running out of time. Once you get into the swing of it, then you can start making them in the morning.

Here are a few brown bag healthy choices to get you started:

  • Chicken tortillas with sliced veggies and low fat ranch. Tortillas, canned organic chicken, all the veggies you want and a side of ranch.
  • Asian chicken salad with ginger. Again, the canned organic chicken is the lifesaver here. Greens, chicken, low fat or low calorie asian dressing and sliced ginger.
  • Tuna pita. Tuna, pitas, hard boiled egg whites, low fat mayo, greens and veggies, paprika to top.
  • Fruity salad. Greens, madarin oranges (in a small can with juice), strawberries, walnuts, fat free Feta cheese, raspberry dressing. Use a little raspberry dressing but also include some of the juice from the oranges. Yum!
  • Adult peanut butter and jelly sandwich. Ezekiel 9 grain bread, organic peanut butter, celery diced up finely, sprouts, any organic fruit spread. You will be surprised how good the celery tastes in this.
  • Taco bean tortillas. Cook beans in a skillet with 1/4 cup of water and taco seasoning packet. Mash beans slightly with mixture. Use this as taco filling with tortillas or taco shells. Add veggies and greek yogurt for “Sour cream”.

With some planning and creativity, you can get away from the boring subs and turkey sandwich and have some great brown bag healthy lunches to keep your weight loss heading in the right direction

I tried this zucchini and pasta dish last night using the zucchini as a pasta substitute to cut carbs in half and help with my weight loss.  Zucchini really is the perfect replacement for pasta noodles but you can also try this with yellow squash. I took the zucchini and just halved the pasta. I will try it with just all zucchini next time for the maximum benefit, but sometimes you just need a little pasta mixed in there. It’s great to get all those veggies in your dish but still have it “feel” like normal pasta. Here’s what I did…(recipe for two people)

Zucchini and Pasta Recipe

  • Two large zucchini
  • Vegetable peeler
  • Salt

Peel the zucchini so you have long strips of “noodles”. Do this with the skin and everything. Rotate the zucchini so you are getting a different surface every time you peel. When you get to the seeds, stop at that point. (The seeds tend to make the noodles mushy so, you can cook take the seed core, slice it up into small pieces, saute and throw in with your spaghetti sauce).

Lay out the long zucchini noodles and you can slice these lengthwise to make them even thinner, more like real pasta. You can also use a vegetable slicer or spiral slicer to make julienne or spiral noodles. With two zucchini, I had two piles of “noodles”, each about one and a half cups worth. I salted these, let them sit for a half hour, then rinsed and dried with a paper towel. (I have skipped this part before and the only thing it does is prevent excess water on your plate. The salt draws the water out of the zucchini)

I cooked my whole wheat pasta noodles and removed them from the boiling water with tongs. Then I put the zucchini noodles in the remaining boiling water for one minute. I poured them with the pasta noodles to rinse and drain. I mixed the zucchini and pasta together and topped with my crock pot sauce that had been cooking all day. To cut carbs a bit more, start adding more zucchini and less pasta.

Try this zucchini and pasta substitute dish and let us know here at Burn Fat Club how you liked it!

On today’s “What to Eat Today to Burn Fat” menu, we have veggies and more veggies. Now is the time to visit your local farmer’s market and stock up. Use the freezer if you have to, just get those veggies for great weight loss. Enjoy!

BREAKFAST – Two eggs, turkey bacon, sliced orange, one slice of Ezekiel grain bread (no flour) with melted Veggie cheese (any flavor but I prefer spicy Pepperjack) on top, green tea (hot or cold)

LUNCH – Taco bean salad. Black beans flavored with low sodium taco seasoning. Fresh vegetables such as onions, tomatoes, diced zucchini, cilantro, lettuce, cucumbers, whatever you want (no corn). Layer for a pretty presentation. Unsweet tea or water water water!

DINNER – Salmon with vegetable skewers on the grill. Coat grill with olive oil spray before placing salmon (scale side down) on grill. Season with salt and pepper. Grill for about 5-10 minutes depending on heat, interior of fish should be 145F. Vegetable skewers with yellow squash, zucchini, onion, pepper, mushrooms, etc. Coat lightly with olive oil spray, season to taste with spices of your choosing. Yummm!

Enjoy other “What to Eat Today to Burn Fat” menus here.

What To Eat Today to Burn Fat is a new and dynamic feature from BurnFatClub.com. Every day, come check out the suggested menu for maximum fat burning. Maybe you aren’t sure what to have for lunch? Need some ideas for dinner? Getting bored with your daily meals?

You will find What To Eat Today to Burn Fat every day in the What To Eat Today category heading. Then stick around and read our other great articles on diet cleansing, exercise, and getting rid of belly fat. Also, send your suggestions for What To Eat Today to Burn Fat to info@burnfatclub.com

Here’s today’s menu:


Vegetable Omelet, 1 egg, 2 egg whites, red onions, tomatoes, spinach, sprinkle of white Veggie cheese
1/2 grapefruit
Ice water flavored frozen berries

LUNCH: Greek Salad with cucumber dressing.
Large salad with as many greens as you can eat. Top with as many vegetables as you like. Olives, onions, tomatoes, carrots, celery, peppers, mushrooms, etc. For the dressing, blend 1/4 cup of fat free or low fat cottage cheese with cucumber, salt and pepper, and a dash of olive oil.
Unsweet tea flavored with lemon.

DINNER: Meatball Subs
Turkey meatballs, marinara sauce. 100% whole grain rolls and topped with Mozzarella Veggie cheese and “caramelized” onions and peppers. (Cook onions in pan with a few tablespoons of water until soft, remove water, add a dash of olive oil and heat on high heat until brown). This method lessens the amount of oil you need to use.

For more What To Eat Today to Burn Fat suggestions, click here.