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4 diet plans that actually work




There are a diets everywhere you look, with a new one seemingly popping up from nowhere and taking the country by storm every year, with its promises of quick fixes and revolutionary new approaches.  Wherever you look, from  blogs, magazines, websites and social media to celebrity endorsed campaigns and targeted products in the supermarkets, we are bombarded with diets and diet products promising the earth. Some help to shift the pounds in the short term, but finding a diet that works not just for the short term but in the long run too is what matters and this can be tricky.


Getting a personal trainer and nutritionist can be a great idea if you’re really serious about ringing the changes, but if you want a diet plan that actually helps in achieving the desired result, be it health gains, weight loss or overall fitness, you’re definitely reading the right article.


Here are four different diet plans highlighted and explained. This article aims to make choosing a diet plan easier for you. So go ahead and pick a plan based on your preference of food type, health benefit and rankings.

The Mediterranean Diet

The Island of Crete is considered to be the ‘Heart of the Mediterranean Diet’ and most research on this diet is done on this island. Crete is a Greek Island located right in the middle of the Mediterranean Sea. The Mediterranean diet is known to benefit every part of the body and countless studies have shown that people who live on the Island of Crete where this diet is mostly followed have the highest longevity rate in the world and experience rare cases of heart disease.


This diet emphasises;

  • High Fat; with the Mediterranean diet, you don’t need to limit your fat intake, so far as it is extra virgin olive fat.
  • Vegetables and fruits; 9 to 15 servings per day. These vegetables are cooked in a lot of olive oil.
  • Small amounts of animal protein e.g. fish, chicken and meat.
  • Coffee
  • Lots of water
  • Moderate consumption of red wine
  • High consumption of legumes (Lentils and beans)
  • Fresh Herbs
  • A small amount of cheese


The Mediterranean diet can help you manage your weight, fight inflammation, lower the risk of cancer, fights diabetes, helps the heart and increases life span.


In the US News Best Diets Ranking 2019 this diet ranked;


#1 in Best diets overall

#1 in Best diabetes diets

#1 in Best diets for healthy living

#1 in Best heart-healthy diets

#1 in Best plant-based diets and

#1 in Easiest diets to follow.


From the above ranking, you can see why the Mediterranean diet is the top on the list of diets that actually work. This diet is the total package, not only is it all round healthy but it is known to be the most delicious and easy to follow diet plan going too. What’s not to love!

The Flexitarian Diet

This is a plant-based diet that involves meat but in very small ratios. Simply put, it is a semi-vegetarian diet. Just as the name implies, it is a flexible diet that allows you to blend your vegetables and protein, though it leans more towards vegetarianism. But the flexitarian diet gives you the liberty to enjoy animal proteins like meat occasionally.


There are really no hard and fast rules to this diet; the bottom line is to follow your regular vegetarian diet but once in a while, maybe weekly, you can enjoy eating meat.


As a flexitarian, you can have;

  • Vegetables and fruits
  • Eggs
  • Meat, fish, chicken etc.
  • Dairy milk
  • Whole grains etc.

The flexitarian diet helps with weight loss, increases life span, helps to save money, is a realistic food approach, lowers risk of insulin resistance and Type 2 diabetes.


In the US News Best Diets Ranking 2019 this diet ranked;


#3 in Best diets overall category

#2 in Best diets for diabetes

#2 in Easiest diet to follow category.


The DASH Diet

This diet is very similar to the Mediterranean diet and is flexible and balanced. The Dash Diet is often recommended for the control of high blood pressure and is endorsed by the US National Heart, Lung and Blood Institute to stop and minimize hypertension hence, the name Dietary Approaches to Stop Hypertension (DASH).


The diet is focused on;

  • Whole grains
  • Vegetables and fruits
  • Low-fat dairy and lean proteins
  • Limited intake of sugar and sodium


The major benefit of this diet is the control of high blood pressure but it also decreases heart disease risk, may lead to weight loss, lowers diabetes risk and decreases the risk of cancer.


In the US News Best Diets Ranking 2019 this diet ranked;


#2 in Best diets overall

#2 in Best diets for healthy eating

#3 in Best heart-healthy diets and

#5 in Easiest diets to follow


The Dash Diet is extremely convenient and safe.



The Paleo diet is also known as the caveman diet. It is generally based on what early man, that is, the hunters and gatherers ate. It is the belief of the evangelists of this type of diet that since early man had lower ill health issues such as heart diseases, obesity, strokes and other health hazards, it must have been because he ate right.  It is therefore wise and important for present-day man to follow the food path of the caveman, or at least something similar.


This diet is focused on;

  • Spices
  • Healthy fats and oils
  • Nuts
  • Seeds
  • Meat, fish
  • Fruits and vegetables
  • Lots of water

The diet kicks against

  • Sugar
  • Legumes
  • Dairy products
  • Grains
  • Processed foods


The diet is known to help with weight loss and overall healthy living.


In the US News Best Diets Ranking 2019 this diet ranked;


#33rd (tie) in Best diets overall

31 (tie) in Best weight loss diets

33rd (tie) in Best diabetes diets

37th (tie) in Best heart-healthy diets

30th (tie) in Easiest diets to follow.


Conclusively, the saying “we are what we eat” is a fact. Your wellbeing both physically and mentally is tied to what you eat and drink, it is, therefore, important to eat well and healthily in order to keep fit. Constantly taking in harmful things to your body will inevitably cause damage and most times the repercussions are not evident until it is too late.

Hi. I am Muhammad Mubeen. I am SEO Expat and Wordpress Websites Developer &  Blogger. 27 years old. I help entrepreneurs become go-to in their industry. And, I like helping the next one in line. You can follow my journey on my blog, All Note AbleB2B Guru PlanCross ArticleDj Soft WorldFinance PressHufforbesLife Health Press BusinessStrong ArticleThe Top StoriesUS Update ZoneBusiness TodayScience NewsEssay Writing AcademicElite Guide Health If you need any post so you can email me on my this Email: [email protected]  

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If you want to leave inheritance for your step-children, follow these steps




Handing down property to your own children is not difficult. In fact, in most counties, you don’t need a will to do so. The government usually recognises your spouse and children as the primary beneficiaries of your estate. You would think that in the case of step-children it would be the same too. Well, it is not. While your spouse may still be eligible to benefit from your estate, your stepchildren are another issue entirely.

In a case of remarriage, where there is a possibility of a person wanting to hand down properties to their stepchildren, a number of issues may arise. Legally, step-parents are not bound by law to give any part of their estate to their step-children. What this means is that for your step-children to be sure beneficiaries of your estate, you need to leave a document stating that explicitly. In essence, you need to draw up a last will and testament.
Writing A Will
Writing a will these days is easy and you can do it on your own. You can get a free will kit with a step by step guide online. While that may be seem like the obvious choice to you, you should tread carefully. In cases where you have step-children you want to include in your will, there are technicalities you may need to be aware of and therefore it is advisory to see a solicitor who can give you the necessary advice you need. This is needed especially in cases where you have other children who may contest the will.

If you do write the will yourself, there are a couple of things you will have to keep in mind. Ignoring any of the following rules may render your will invalid in the eye of the law.

● Mention their name (s):
One huge mistake anyone can make when writing a will is to be ambiguous. Not mentioning the exact names of the people you want as beneficiaries from your will can cause a lot of problems when it is time to execute it.

Avoid using terms like heirs, beneficiaries or successors when speaking about specific properties as much as you can. These words are often open to interpretation and may not have the desired meaning you want.

● Be specific with the property details
Listing out what property goes to who is another important part of the will writing process. Make sure to be as detailed as possible especially when it has to do with estates and businesses.

● Appoint a guardian
In the case that your step-children are still minors (below 18 years) at the time of your passing, you will be required to name a guardian for them. You cannot bequeath property to them at this age as the law deems them unfit to manage the properties. Whoever you name to be their guardian must also be capable of acting as an administrator over the properties until they come of age.

Interestingly, the law allows your step-children to have access to your estate – at least for upkeep – if they are minors or dependents. That is, regardless of if they are mentioned in your will, they will still be beneficiaries of your estate as long as they were dependent on you while you were alive. This law is one of the few exceptions that allows for property to automatically go to your stepchildren. It takes into account the hardships that will be suffered by dependents who are still minors, and any children with long-term special needs.
Other Ways to Leave an Inheritance for Your Step-children Without Writing a Will.

Although leaving property to your step-children via a will is the easiest and safest ways to go about it, there are other ways to perform your parental duties. While these are valid options (at least theoretically), make sure to consult a solicitor on the peculiarities in your locality before going with any of these options.

● Adopt your step-child(ren):

Generally, intestate laws recognise your spouse and children as immediate beneficiaries of your properties when you pass. This includes your adopted children. This means you will have to take steps to formally adopt your step-children as yours.

In the UK, that usually involves applying to your local council. You will have to do that at least 3 months before applying for adoption in a court. The procedure for adopting your step-child is quite similar to that for adopting any other child. But there’s also the added condition that the child must have lived with you for at least 6 months.

However, this process can become an unpleasant one where conflicts arise. Adopting your step-child takes away parental privileges and rights from the child’s other birth parents and anyone else responsible for the child.

● Create a Living Trust:

Having a trust is one of the most popular ways to pass properties to loved ones. Although it is often used alongside a will, you can decide to exclude your trust from your will. There are a couple of reasons people love using trusts.

1. Trusts are individual legal entities: you can give an inheritance to someone without any court interference. This means your family members can quickly take possession of your properties without needing to go through probate, after you die.

2. You do not need to make the terms of your trust public. This can help you avoid creditors from tracking your beneficiaries for debt repayments, for a while at least.

This makes a trust one of the best ways to leave an inheritance for your stepchildren, especially in cases where there might be clashes with your biological children or wider family over your will.

Making sure all the people you love are well taken care of after you are gone is a priority. While anyone of the steps above will help you to leave an inheritance for your step-children, you should make sure all your plans are set and dry by consulting a solicitor. That way, you can rest assured that everything will go exactly as you want.

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Fat loss tricks that will help you drop two dress sizes




Losing body fat can be tedious and when so much work is put into doing so with little or no results to show, it can definitely feel demoralising. Most people go to great lengths to lose weight, trying both logical and illogical tricks, scientific and unscientific experiments. So much money is spent on getting a personal trainer and gym fees, not to mention the time and energy dispensed into all these. While some have seen results, others are not so lucky.


Confidence does not necessarily come from how beautiful or expensive your dress is but from the way you feel about your body in the said dress. You could be the best dressed in the room but if you’re not confident in yourself it will absolutely affect how you relate with others. So how do you get that body confident feeling?


Here are some of our favourite, simple fat loss tricks proven to help you lose weight in the shortest time possible. You’ll have that weight lost and that dress back on in no time at all.

Keep a Diary

Keeping a journal helps keep you on track during this weight loss journey. In your diary, you can write your daily activities, exercises, meals, weight etc. You could even put down how you feel, your achievements (no matter how big or little), and your disappointments. This way you’re abreast with your progress and emotions.


There are some apps that offer this services. They even go a step further in creating a calculator to enable you to calculate your calories; so with each food or snack you take in, you input it into this calculator and you can keep an accurate picture of the number of calories you have consumed.


It can serve as a check for you, so each time you’re tempted to take in that ‘guilty pleasure’, you might think twice on the calories contained in them and resist the urge.


Think About What You Should Eat, Rather Than What You Shouldn’t

Studies show that what you eat has more effect on your weight and general health than exercises and caloric limitation. Eat more low-carb vegetables and fruits, nuts and seeds, raw almonds, foods high in fibre, vitamins and minerals, lots healthy protein etc. and avoid processed foods that are high in saturated fat and salt and sugar.


Cut Your Sodium Intake


Make sure your meals are low in sodium as too much salt can cause high blood pressure and other heart-related diseases. Also, too much sodium intake causes your body to retain water which invariably causes you to look heavier than you actually are.


Drink More Water


You should drink lots of water, as water also increases your metabolism and helps burn calories. Moderate intake of green tea and plain coffee are also great weight loss tricks but do not go overboard as too much caffeine can definitely cause health issues.

Eat Smaller Portions

Instead of taking heavy meals 2 or 3 times daily, take meals more regularly but in smaller portions as this will keep your metabolism active, reduce feelings of hunger and help burn calories faster. In addition to eating smaller portions of food, you should also eat HEALTHY snacks.


Eat Slowly


Also, eat slowly and gently. When you rush through your food, your body can’t tell when it’s full and you end up eating more helpings.

Eating slowly makes it possible for your brain to communicate with your stomach, and tell it when you’ve had enough to eat.


Increase Your Workout Intensity

Exercise consistently and aim towards building your muscles; this helps burn calories faster. Do yoga, use weights while squatting, take up pilates etc. However, do not push yourself to the point where you can’t move. That’s why it is advisable to take a day off after 3-4 days of intense weight training.


If you’ve been engaging in low or moderate intensity exercises, it’s time to switch it up as those exercises won’t have the desired results you need. Do something energetic in between your everyday exercise routines. For example, if you jog for 20 minutes every day, 5 or 10 minutes into that, stop and do squats for 5 minutes and then continue jogging. High-intensity workouts will help you burn calories faster.


Move around instead of being immobile. If your job requires you to sit most of the time, then take walk breaks in between work and stretch yourself. While watching TV or talking on the phone you could lift weights. Just try and engage in activities that build your muscles and keep you active.

Get Adequate Sleep

No! sleeping won’t make you add more weight, instead adequate sleep has been proven to be as important for your health as exercise and diet. To get your desired results, you need to sleep and rest adequately. A healthy amount of sleep is about 7-9 hours. If you constantly sleep for lesser hours, you’re causing harm to yourself.


A study has shown that adequate sleep helps the body manage its fluid and sodium balance and this could lead to weight loss. In like manner, you should try as much as possible to de-stress. Your stress level could lead you to stress eat and then add more weight and when you’re tired there is little or no motivation to exercise or do any physical activity. Research has shown that when you have a high levels of cortisol (the hormone released when stressed) in your body, losing weight becomes more difficult).

Go for a Body Wrap

Most people don’t know this but body wraps can help shed you weight temporarily. If you have an event that you need to look trim for urgently, this might just make the difference between the dress going on and the dress staying on the hangar. Body wraps can be done in spas and beauty salons, and they help tone your skin and give the illusion of a slimmer body.


But be cautious of which body wrap you use, especially if you have sensitive skin. Ask questions about the ingredients in the body wrap before use and consult your doctor if you’re on medications or have health issues.


Without taking pills or weight loss medications, there are lots of tricks that can help you achieve that 2 dress size weight loss. But remember, feeling good on the inside is just as important to your body confidence and body image.

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If you’re interested in resistance training, read this first…




People who want to stay active go out for a jog or do some exercises at home but if you’re going to take a step forward and toughen things up, then resistance training is the next step. People often have different purposes for doing these exercises, but the primary goal remains the same; to strengthen yourself up.


Some people hire personal trainers while others hit the gym and workout on their own. In this article, we give a comprehensive guide to what resistance training is all about and the best ways to approach it.

What is resistance training?

Resistance training can be defined as exercises done to improve the strength of the body, make you more powerful and give you  improved durability of your muscles. The key feature of resistance training is that it is done by lifting and working out with weights. In simple terms, you train your body to deal with increasingly heavy weights by using them for set amounts of time.

What are its other names?

Resistance training is known by many names, but they all mean the same thing. Some of the common names are as follows;

  • Strength training
  • Weight training
  • Bodyweight exercises
  • Bodybuilding

Why do we need it?

It is essential we keep your bodies healthy and fit. In modern times our bodies have become used to staying idle for long periods. Eventually, when we grow older, our body loses its strength and agility. If we work out properly and make it a habit, our muscles will retain their mass, which otherwise is lost.

What are the types of resistance training?

Most people think that they have to visit the gym if they want to do resistance training. However, there are many ways you can strengthen your muscles, be it at home on your own, or with a personal trainer, or at the gym.


Weights – The most common way of doing weight training is using tools such as barbells and dumbbells.


Balls and bells – People can also do these exercises by using kettlebells and weighted bags.


Weight machines – The most modern way of working out where people use devices with different weights attached that can be adjusted accordingly.


Resistance bands – A more natural way of exercising by attaching the bands around your body and using the resistance felt when the body stretches. The bands can be adjusted accordingly and suit people of all body types.


Suspension – Another way of training that’s gaining popularity is through using suspension equipment, where gravity is used alongside body weight to perform various resistance exercises.


Body weight – The most convenient way of working out where people can use their own body to perform strengthening exercises such as squats and push-ups.

Which is the best way for me?

It is a sensible idea to keep things simple at first. Start by staying gear free and use your own body to perform the exercises. Humans can only tolerate as much weight as their body allows, so starting by using your own body is an excellent way to get accustomed to what you can handle. Move on to lighter training with equipment when you feel your body is ready to lift heavier weights. Different weighing machines are available that allow you to gradually build up to the required body mass you want to achieve.

How to build up gradually?

In the beginning, doing exercise everyday can actually have adverse effects on your body as it isn’t used to such extreme amounts of activity. Many experts suggest that you should start with 2 to 3 days a week for a couple of weeks, then gradually add one more day every seven days.


Similarly, the amount of time you spend on your daily exercise matters a lot too. Your first activity time should be around 20 minutes. You will feel the need to work out more eventually so then add ten more minutes at a time, gradually aiming to take the daily workout time to an hour.

How to go about resistance training?

You should have a strategy on how you will go about doing the exercises, so you get the best results.


Warm-ups – Telling your body that it’s time to work out is very important, and a warm-up session achieves this task.


Pairing – Once you have become a pro in resistance exercises, you may decide to have upper body and lower body days. But an excellent way to start resistance training is to pair an upper body exercise to lower body. Usually, personal trainers recommend a full body workout.


Frequency – It’s good practice to start with 15 repetitions for each exercise and to do them in sets of three. There should be a break after each set so that you can get your breath back. Once it feels less of a challenge, add more weight or more repetitions to the workout session.

Which muscles to focus on

Upper body – Chest, biceps, triceps, shoulders, upper back and abdomen.

Lower body – Lower back, thighs, core and obliques.

What are the health benefits?

Improved strength – If you have followed everything according to the recommended schedule then the most significant improvement will be in your overall increased body strength and you will start to be able to perform the daily tasks with ease.


Improved posture – One of the major benefits of proper training is that your body positions start becoming corrected. Issues such as stiff backs, bent walking, and rounded shoulders can be addressed quickly.


Burning calories – Working out means you are burning calories and that will improve your overall metabolism as well.


Resistance to illness – When the body is active, it develops a stronger immunity  against various health issues such as flu, fever, cold and body aches. The risk of several severe health problems is also considerably reduced.


Hopefully, you have learnt a little more about resistance training by reading this article and are ready to make a start. But beware, everybody is different; if you’re not sure if your body will be suited to resistance training then consult a doctor before starting on your programme.

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