Archive | Diet & Nutrition

Mcdonald’s Nutrition Vs Homemade Nutrition

How Does Mcdonald’s Nutrition Stack Up?

Fast food is a huge part of our lives whether we eat it or not. We see dozens of ads every day on TV, billboards, buses, emails, mobile ads, and many more. We are constantly reminded of the convenience, affordability and improved “healthy” qualities of various fast food items. But how healthy or unhealthy is fast food really? Is it worth saving a few minutes of cooking to eat that double cheeseburger or hard shell taco? I’d like to start a series of posts comparing the nutrition facts of various fast food chains vs their homemade counterparts. Today I’ll show you some of Mcdonald’s nutrition facts compared to the nutrition facts of a healthier, homemade option, then you can be the judge on whether saving a dollar or a few minutes is worth the nutritional differences.

Mcdonald’s Nutrition – Quarter Pounder w/ Cheese


Homemade Version – Quarter Pound Burger w/ Wheat Bun and Cheese

Mcdonald’s Quarter Pounder w/ Cheese:

Calories: 520

Calories from fat: 240

Total Fat: 26g

Saturated Fat: 12g

Trans Fat: 1.5g

Cholesterol: 95mg

Sodium: 1100mg

Total Carbs: 41g

Dietary Fiber: 3g

Sugars: 10g

Protein: 30g

Vitamin A: 10%

Vitamin C: 2%

Calcium: 30%

Iron: 25%

Homemade Quarter Pounder w/ Cheese on Wheat Bun

Calories: 401

Calories from fat: 118

Total Fat: 15g

Saturated Fat: 7g

Polyunsaturated Fat:.6g

Monounsaturated Fat: 4.5g

Cholesterol: 93mg

Sodium: 723mg

Potassium: 469mg

Total Carbs: 31g

Dietary Fiber: 4g

Sugars: 7g

Protein: 35g

Vitamin A: 16%

Calcium: 57%

Iron: 3%

There you have it. The nutrition facts for a fast food joint and a homemade burger. Let’s take a minute to discuss the differences in Mcdonald’s nutrition and the homemade version. We will start with the fat content. the Mcdonald’s version has more saturated fat and trans fat (the bad fats) while the homemade burger has higher amounts of mono and polyunsaturated fat (the OK fats). The Mcdonald’s nutrition shows higher amounts of cholesterol, sodium, sugars, and Iron. The homemade burger shows higher amounts of fiber, protein, vitamins and potassium.

It is no surprise that the homemade version is healthier than the Mcdonald’s version. The real surprise is how much healthier it actually is. By avoiding the Mcdonald’s nutrition and taking a few extra minutes to make your own burger, you’ll be taking in less fat, cholesterol, sodium and sugar, and more fiber, protein potassium and vitamins. In other words, you turn Mcdonald’s nutrition into muscle building nutrition. A homemade burger with 35g of protein, 4g of fiber, some good fats and much less starch makes for a muscle building, delicious dinner.

Keep an eye for my next fast food comparison coming soon!

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How Not To Destroy Your Diet Over The Weekend

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I’ve got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let’s first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a “cheat meal”, “cheat day” or “cheat weekend”. Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that’s not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn’t mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn’t completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let’s get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what’s served and how much you consume.

Tip 5: Find other activities to do that don’t revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you’re feeling chocolate-y!

Chocolate Avocado Pudding – makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

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Apple and Coffee Diet – Can You Really Lose 15 Pounds in Just One Week?

No doubt already you think I’m crazy to suggest this diet. But did you know that top catwalk models the world over swear by this diet? For example, it is rumored that Giselle could be using this diet to keep herself looking amazing. Still not convinced? You can lose over 15 pounds in a single week on this diet – let’s find out how, in this article.

The Rules

Basically you can only drink black coffee and eat apples. Any kind of apples will do, as will any kind of coffee so long as it’s black i.e. no added milk or sugar. The idea is that you can drink or eat as much as you feel like.

Of course you can also drink water too because it contains zero calories. You’ll rely on the volume of water in your belly to stave off hunger pangs. I recommend drinking plenty of water also to accompany the coffee and keep your stomach healthy. Otherwise that amount of coffee alone could give you indigestion problems.

Does It Work?

Apples are well known for keeping away hunger pangs while coffee will raise your metabolism. You can lose a serious amount of weight this way. But the problem is that this extreme diet is extremely lacking in nutrition. You CAN take supplements but they are not the same as getting your nutrition from your food.

If you do decide to do this diet then I personally recommend no more than 48 hours. It is unlikely that you’ll have the willpower to tolerate any more than this anyway.

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Microbiotic Diet – A Low Fat Way of Dieting

There are many diets to consider when you wish to change your eating habits, lifestyle, health, and weight.

George Ohsawa, who promoted that a simple lifestyle produced positive health benefits, created the microbiotic diet. The diet was comprised of ten restrictive steps, forcing the dieter to exhibit a great deal of self-control.

For example, the last stage of the microbiotic diet involves the dieter consuming only brown rice and water. Diet planners, due to its excessive restriction no longer suggest this first version of the microbiotic diet.

Well Being

The microbiotic diet appeals to some because it not only focuses on the physical well being of a dieter, but also deals with the spiritual and planetary aspects of health.

The microbiotic way of dieting is low in fat, as well as high in fibre. Vegetarians could easily follow this diet because the diet places emphasis on vegetables and whole grains.

The microbiotic diet calls for low amounts of sugar, dairy items, and meat.

Soy products

Soy products are also an integral part of the diet because they contain phytoestrogens, thought to have positive effects on cholesterol levels, menopause, as well as some types of cancers. This is why patients who are suffering from cancer or other chronic diseases have followed this strict regimen.

The phytoestrogens may also prove beneficial in the prevention of estrogen-related cancers like breast cancer. It is important not to confuse this healthy way of eating with a cure for serious medical conditions and diseases.

Whole Grains

When following the microbiotic diet, 50-60% of each meal will consist of whole grains, including brown rice, barley, millet, rye, corn and buckwheat. This diet allows an occasional meal with rolled oats, noodles, pasta, bread or baked products.


Each day, 1 to 2 bowls or cups of soup are required. It is suggested that a dieter choose shoyu or miso, which contains fermented soybeans.


Vegetables make up 25-30% of the daily food intake, where 1/3 of the vegetables should be eaten in their raw state. Boiling, steaming, baking or sautéing should prepare any other vegetable portions.


10% of the daily food intake should consist of cooked beans. Bean products such as tofu or tempeh can also be eaten.

Cooking Oil

The most common cooking oil used when preparing meals is dark sesame oil. Additional oils to consider include light sesame oil, corn oil, as well as mustard seed oil.


Natural sea salt, shoyu, brown rice vinegar, grated ginger root, fermented pickles, roasted sesame seeds and sliced scallions are some of the seasonings that can be used when adding flavor to foods.

When it comes to animal by-products while on the microbiotic diet, small amounts of fish or seafood are acceptable each week.

Dieters should stay away from eggs, dairy, meat, and poultry.

When eating fish or seafood, microbiotic dieters should consume horseradish, wasabi, ginger, or mustard in order to aid in the detoxification process against the effects of the seafood.

Other foods allowed while on the microbiotic diet include the moderate consumption of seeds or nuts, as well as desserts such as apples and dried food.

Dieters should not consume sugar, honey, molasses, chocolate, or carob.


Several times a week, the diet permits fruit such as pears, peaches, apricots, grapes, berries, and melons. Avoid tropical fruits, such as pineapples and mangoes.

The microbiotic diet can be tailored to fit individuals depending on their age, gender, health concerns, as well as climate and seasonal factors.

Side Effects

There are a few side effects associated with this diet. Certain nutrients are not absorbed into the body through this diet, such as protein, vitamin B12, iron, magnesium, and calcium. This can affect a dieter by lowering their energy levels, as well as lead to health complications.

Some nutritionists frown upon this diet because they feel it is too restrictive.

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Healthy Eating – Part 2 of Your Fat Burning Nutrition Guide For 6-Pack Abs

Have you set goals to see six-pack abs? While a great workout program enhances your results, nothing is going to boost your results like a proper diet. Unless you have the right foods sorted you will find you struggle with your results. Continuing on from Part 1, here are two more important tips to help you get into top shape…

1. Fiber, Sugar, And Micronutrients. One mistake some people make when putting together their six-pack ab diet plan is focusing too heavily on calories and macronutrients. While both of these are important for long-term success, do not overlook the smaller details, namely fiber, sugar, and the micronutrients.

Getting more dietary fiber into your day by way of fresh vegetables will help fill you up, making it easier to sustain your desired calorie intake. Cutting sugar will contribute to promoting regulated blood sugar levels, which reduces your risk of gaining body fat.

Finally, adding plenty of nutrient dense foods to your daily diet by focusing on wholesome foods rather than processed, will go a long way towards keeping your energy up, ensuring optimal metabolic function, and helping you optimize your well-being.

Both vitamins and minerals play a vital role in keeping your body running optimally, and this is not to be overlooked. Getting a great set of abs does you no good if you feel miserable and never want to leave the house due to poor health. Eating nutrient rich foods will help prevent this.

2. Hydration Smarts. Few people think of hydration when it comes to fat burning nutrition, but it is another significant element in the game. Proper hydration will not only help keep your energy levels up but will also allow you to reduce water retention, which may make it seem like your fat loss is progressing slower than it is.

Additionally, as many people mistake thirst for hunger, staying adequately hydrated can help reduce your chances of eating calories when you do not need them. Plus, it will also contribute to boosting exercise performance, reducing fatigue and allowing you to burn more calories every session.

When it comes to hydrating your body, choose water as often as possible. Adding some branched chain amino acids (BCAAs) to your water jug can be the perfect way to encourage you to drink more while also helping prevent your body from moving into the catabolic state that is so common when on a fat loss diet. Beyond that, protein powder can also be consumed but stay away from any other calorie providing beverages. Aim to get your calories from whole food sources as these just offer greater satiety.

Keep these tips in mind, and you too can have great looking six-pack abs this coming summer.

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Diet and Weight Loss Supplements

Before you decide to start taking supplements to aid your weight loss, you need to understand a few of the basics of dietary supplements.

Dietary supplements are basically products that people add to their diets to augment the food that they eat because they are missing essential nutrients. These dietary supplements often include vitamins, minerals, herbs, and amino acids.

They are available in the form of pills, liquids or even powder (in the case of many kinds of fibers). But the most important thing to remember is that a dietary supplement is not an alternative to a healthy lifestyle because it is only by having such a healthy lifestyle that you will be able to lose weight and keep it off. Dietary supplements will simply make it that much easier for you to keep going. They help you get the essential nutrients that your body needs to function at its best. It is only when your body is at its optimum level that you can push it to lose weight without losing physical resistance and the mental drive that is so important if you want to be successful in sheding the weight and keeping it off.

Many dietary supplements are labeled as being natural. This does not always mean that there are no side effects and you must consult your doctor before taking any kind of dietary supplement if you fall within any of the following categories:

Pregnant or lactating;
Suffering from diabetes;
Suffering from high blood pressure;
Suffering from any other health problem requiring medication.

There are many healthy dietary supplements at hand to help you. Let them give you a hand!

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Healthy Eating – What To Consider When Choosing a Protein Bar

If you are at all supplement savvy where your nutrition program is concerned, chances are you have come across a protein bar or two. These are very popular right now and can make for an excellent way to help improve your protein intake and fuel your day. But, if you are not careful, the protein bar you choose will not be much more than a glorified chocolate bar. How can you be sure the one you decide on is going to deliver the results you are after?

Let us go over the top points to keep in mind when selecting a protein bar…

1. The Total Calorie Content. First, consider the total calorie content of the bar you are thinking about buying. Unless you are purposely trying to gain body weight, you do not want the bar to come in at any more than around 200 calories per serving. Some bars are creeping up there at around 250 or more calories, so either skip those entirely or save them for a day when you are particularly active.

Remember you are looking for a snack here, not a full-blown meal.

2. The Fat To Protein Ratio. Next, check out the fat to protein ratio the bar has to offer. Are you getting more protein grams than fat grams? The protein/fat ratio is important. Remember fat has over twice the calories per gram than protein does, so if they are about equal in grams, this means you are getting far more calories from the fat than you are from the protein.

A good protein bar should have…

  • around 20 grams of protein, and
  • between 5 to 10 grams of dietary fat.

This will put the total contributing calories of fat and protein to around the same level.

3. Sugar Overload! Sugar is the big thing you will want to watch out for when choosing your bar. Too many bars have 15, 20 – even 30 grams of sugar per bar. That is as much as what you will find in your favorite chocolate bar.

Skip those. Protein bars with a high sugar content are not meant for anyone looking to maintain a favorable body weight or wanting to keep their blood sugar levels stable.

4. Sugar Alcohols. Finally, beware of sugar alcohols. Sugar alcohols may seem appealing as they are not going to spike your blood sugar levels the same as pure sugar would, but do not be fooled. They have other effects.

Most people who consume sugar alcohols will experience gastrointestinal discomfort because of them, so it is a good idea to bypass them altogether.

There you have the most important points to remember regarding protein bars. Find a few good ones, and these can make for a terrific snack when you are in a hurry.

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How Long Does Quitting Sugar Really Take?

The #1 fear most people have when it comes to sugar addiction is not being able to quit eating sugar. More accurately, they fear how terrible they will feel when they stop eating it – and then fear that will drive them back where they started.

The good news is it doesn’t have to be that way.

It took me quite a long time to get to where I am today with my sugar addiction – namely, off sugar and with no cravings. But let’s be fair – I had no one back then to give me specific instructions or helpful coaching. This was years ago, and people didn’t understand sugar addiction in those days.

Instead, as a pioneer in the field of sugar addiction, I was reading articles in science journals that sounded something like this: “Radio assays were performed on rat brain… “

Yes, the information was that exciting (how could I make that up?) – and also that remote from my personal struggles with sugar. For me, quitting sugar was about putting bits and pieces together and turning them into a formula to follow.

Now that sugar is recognized as addictive – and sugar addiction is recognized as both problematic and widespread – books and guidelines on quitting the stuff are everywhere. I’ve written both.

So how long DOES quitting sugar take?

To be completely honest, getting rid of cravings for good will take a while, but the quitting process itself takes much less time. The answer is it takes less than a week – if you do it right.

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The Eat More, Weigh Less Diet – Know the Pros and Cons of This Diet

What are the pros and cons of the Eat More, Weigh Less program? This routine is the result of studies aimed to find ways to quash heart disease. With this program, you are required to eat foods low in fat and high in fiber and vegetable content. Dairy food consumption should also be reduced. You must eat mainly complex carbohydrates such as grains, fruits and vegetables, and foods rich in essential fatty acids such as omega 3. You should also eat foods low in saturated fat and sugar content. This program emphasizes differentiating between good and bad stress and regular physical activity.

The advantages of the Eat More, Weigh Less Diet are as follows:

1. It offers healthy benefits for you to lose excess weight.

2. It guides you in the way you create your meals, from food preparation to cooking, to make them more healthy and nutritious than your ordinary home-cooked meal.

3. Nutrition is preserved in food because it recommends healthy procedures and steps to follow in preparing your food.

4. It helps you manage good and bad stress.

5. It promotes an active and healthy lifestyle, through sports, exercise, and other physical activities.

What are the disadvantages of this routine?

1. It can be difficult and extremely limited. Meat is out of the picture, so people who are used to eating meat will find it very difficult. The thing here is that there is 6% of total fat calories to consume, very low when compared to the 25% to 35% recommendation.

2. Some people think this is too much for a long-term program. What they do is to modify this diet to suit their lifestyles, interests, and personalities.

3. Some people might find it hard to take in fiber initially. The key here is to start taking in fiber slowly, and eventually increase its rate so the body can get used to it.

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The 3 Week Diet System Review

It’s possible to now pinpoint the whole number of points that you will consume every day. As per their website, you must take them all to find the best outcomes. There’s the choice to pick from 120 prepackaged meals.

It enhances the organic functions involved with converting extra fat into available energy. An amazing reduction of any of the parts of the body will change the general weight of the individual. The detox procedure intends to present your body a chance to cleanse itself, flushing any toxins from your system and thus you wish to know which exercise can assist with this procedure and is recommended while detoxing.

The aim is to initiate the procedure for ketosis inside your body via the use of ketones derived from outside (the body) sources, rather than having to attempt to attain that state yourself, by consuming an extremely low carbohydrate diet. The understanding here is you don’t need to starve yourself to be able to slim down. Though the majority of the very best weight loss programs incorporate a workout program too, you may however have to concentrate more on a particular sort of exercise and not as much on another sort as a way to target specific portions of your physique.

This system will work depending on your diet. Even though the quick diets mentioned previously are effective, you should note that following an all-natural weight reduction program with nutritious diet and exercise will certainly help in the future. Every item of food which you set in your mouth comprises calories.

Together with light exercise, one ought to follow wholesome diet composed of plenty of vegetables and fruits. All grain goods, starch, refined sugars, etc., ought to be avoided. Moreover, traditionally fatty foods such as cheese, etc. are allowed inside this diet program, which makes most people content.

There are myriad ideas and weight-loss diets readily available online. If followed correctly, this diet program will be able to help you lose in addition to maintain body weight.

Weight Watchers weight loss program was created in the calendar year 1963. Slimming down is a significant matter and knows of that. It is just a result of the detox and healthy lifestyle.

Try to find a program such as this, and you are going to be able to get healthy weight reduction. This weight reduction program brings in a critical part of planning your complete diet which promotes weight reduction and follow it religiously. If you prefer to stay healthy after following a particular program for shedding weight, you must go for weight loss programs which were designed by highly qualified dieticians or healthcare practitioners.

Should you choose to find some then that program may be well worth a try. So you don’t need to worry you’ll starve on this system. Without jeopardizing your health and well-being, it has been constructed.

The plan have a special method which can help you reach a particular weight reduction goal and that’s what we’re likely to be doing here today. If you intend to take up a weight reduction application, you will need to control your hunger. Thus, if you are additionally thinking about joining an effective weight-loss program.

In this instance, the issue or some potential side effects will be worse unless the obese folks do some efforts to decrease their body weight. Just follow your healthy habits and you’ll be burning fat right away! They usually gain weight because of the kind of food they eat.

Your success depends on what it is that you are realistically willing and can commit to with regard to every one of these factors. There are scores of reviews complaining about the flavor of Herbalife shakes. When completed with the questionnaire, the weight-loss program generates a three day meal program and shopping list.

Receiving support for virtually any program, regardless of what it is, can be a true game changer concerning your success with implementing the program. One also needs to recognize that the information which is supplied in the aforementioned article is solely for the interest of a better comprehension. The ideal suitable strategies become the key to handle such thing.

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