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Working Out

Keeping a Training Diary

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To succeed in any type of sport you need to train yourself systematically. It doesn’t matter whether you’re training for a race, a competition or just for your own personal benefit – to see how far you’ve come you should keep a training diary.

Documenting your progress not only helps you with short-term planning but it also allows you to see your development over a long period of time. You’ll be able to determine which exercises were the most effective and which ones you can eliminate from your routine.

To ensure that you exercise regularly it helps if you’re having fun, not only with the activity but also with the upkeep of your training diary. It shouldn’t feel like just one more thing you don’t really want to do. Picking a pretty or very cool looking notebook can help to make you smile when you whip out your training diary or if you’re a gadget-gal or guy finding a training app or software can help you to look forward to making your training entries.

If you’re starting with a blank notebook  here are some things that you’ll probably want to keep track of:

  • Date & day of the week

  • Time

  • Length of your route or training session

  • Description of the route (hilly, flat, dirt, asphalt …)

  • Duration of training session

  • Cardio, basic or speed training?

  • Average speed

  • Weather, temperature etc.

  • What you ate and drank that day – helps you to evaluate how that affected the next day’s performance

  • Your personal notes

Should you have a different exercise focus then it can easily be incorporated into your diary. Cyclists for instance often also keep track of their pulse in the mornings before they start their workout. That makes sense to prevent overtraining yourself. Having a faster pulse during your resting period can indicate a number of things, you could be asking too much of yourself when exercising or you could be in danger of cardiac arrest, which is a serious risk for any endurance athlete.

Thank you to Festina for this post. Festina has a range of cycling watches chock full of useful features to help you keep your training diary up to date and help you stay healthy. You can find a range of Festina watches over at Watch Depot.

High Protein UnDiet Eating Plans

South Beach Diet and the Hunger Pangs: The Odds are in Your Favor

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Looking for answers to better dieting, cardiologist Arthur Agatson and dietician Marie Almon created the South Beach Diet to help patients successfully lose weight and keep it off.

What once was purposed for reducing the risk of heart disease, the South Beach Diet has become a well-known approach to weight loss since its creation in the early 2000s by cardiologist Arthur Agatston and dietician Marie Almon. The South Beach Diet focuses on instructing dieters to learn the difference between good fats vs. bad fats and good carbs vs. bad carbs. With this knowledge, Agatston wanted to empower both men and women with the ability manage their diet in a healthier way.

Why the South Beach Diet is different

Before the South Beach Diet came into existence, during the 1980’s Dr. Agatston noticed that his patients had a hard time following low-fat diets that were heavily recommended by cardiologists in an attempt to lower weight gain, cholesterol and heart disease. Such popular diets included the Ornish Diet and the Pritkin Diet. After much study of insulin resistance, Agatston figured that low-fat diets were causing weightwatchers to make up for the fat by consuming refined sugars and carbs. These “bad carbs” increased the release of insulin in the body, thus dropping the level of blood sugar and producing the sense of hunger. This hunger was then apt to be satisfied by dieters and eventually led to failed dieting and weight gain.

Three phases for dieting success

The South Beach Diet implements 3 phases to follow to help the body overcome blood-sugar spikes and drops and help reduce hunger pangs.

Phase 1 of the diet is to learn to eliminate cravings and promote rapid weight loss in 2 weeks. The idea of eliminating cravings comes from an ability to stabilize blood-sugar levels which helps get rid of a need to feast on refined carbs and starches. The rapid weight loss is designed for women that want to lose 10 pounds or more. After establishing a routine of eating specified, nutritious foods and cutting out the “bad fats” and “bad carbs” dieters will be ready for Phase 2.

Phase 2 includes bringing in nutritious food to the diet plan that was avoided in Phase 1, including whole grains, fruits and vegetables. And instead of focusing on rapid weight loss, Phase 2 accommodates for steady weight loss that is easier to keep off. Unlike Phase 1 that can be completed in 2 weeks, Phase 2 lasts for as long as it takes for the dieter to reach their weight goal.

Phase 3 is all about maintenance and using your acquired knowledge to keep the weight off. Here dieters will have already learned which foods they can or should not eat, how to return to a different phase if needed and how to keep the weight off forever.


Phase 1

Phase 2

Phase 3

Our thanks to Janie G. – a writer for Holtorf Medical Group for such a fantastic explanation of what the South Beach Diet is all about. If you’re looking for a way to lose weight, their medical professionals can help you get great results.


Eating Your Fruits and Vegetables

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Our nation is riddled with health problems. From heart disease to obesity, it may seem like an uphill battle to try to stay healthy and ensure that you do not spend time, money and energy dealing with health problems that could have been avoided.

When you are trying to lead a healthier life, a great way to start is by getting in enough fruits and vegetables throughout the day. Eating the recommended amount of fruits and vegetables will ensure that your body is getting the nutrients that it needs to avoid many diseases.

It’s recommended that an adult eat about nine servings of fruits and vegetables in a day. This averages out to about two and a half cups of vegetables and 2 cups of fruit.

This can be an overwhelming goal if you’re not accustomed to eating fruits and vegetables. While you’re working on incorporating more fruits and veggies into your diet, you may want to start by taking a look at your day and making a mental (or written) note of where you can incorporate more fresh produce.

So if you’re planning to eat lunch at your favorite burger joint instead of automatically adding fries to your order, ask about different options such as coleslaw, grilled veggies or fresh fruit.

After grocery shopping prepare some fruits and vegetables so that they’re ready to grab when you’re on the go. Cut up veggies and put them into ziplock bags. Make up a fruit salad and divide it into individual containers. Getting everything ready once or twice a week will ensure that you have something delicious and healthy to grab on your way out the door.

Start thinking about new ways to prepare your fruits and vegetables that will make them healthier and maybe even get you excited about eating more fresh produce. For instance instead of automatically dousing your vegetables with cheese sauce or ranch dressing, try roasting them with a little olive oil, salt and pepper. You just might find that you don’t need anything else to enjoy them. If you’re skeptical about whether or not you’ll like a new vegetable, toss it in a skillet with some of your favorite vegetables. And while we’re talking about sauteeing, be sure to use an oil that isn’t going to take the nutritional value away from them. Tossing them with a small amount of coconut oil or extra virgin olive oil will ensure that they’re going to get cooked without losing nutrients.

Starting off small by adding one more serving each of fruits and vegetables than you normally have and working up to nine servings a day will make this new way of eating much less overwhelming.

Thank you to Megadyne – an electrosurgical equipment supplier that understands the importance of a healthy lifestyle – for their contribution to The UnDiet. Megadyne specializes in electrosurgery. Megadyne encourages everyone to consult with their physician to find a healthy eating plan that is right for each person’s individual circumstance.

Working Out

Skating: More Than Just a Pastime

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We’ve recently discovered roller skating and inline skating here at the UnDiet and are having a blast using it as a new form of cardio, so when a reader asked to submit an article on the benefits of roller skating we said “sure, have at it”.

Roller skating has lost its thrill as a pastime. People roller skate for fun group activities or dates, but few people roller skate for leisure, transportation, or even exercise. Its perception as being “out of date” overshadows the many benefits of roller skating.

What Benefits Does Roller Skating Have?

The major benefit of roller skating is exercise! Roller skating gives you anequivalentworkout to jogging or even biking! It is primarily an aerobic workout that targets almost all of the body’s muscles including: the heart, arms, quads, glutes, abs, you name it. Because it’s an aerobic workout you can burn many calories depending the speed and effort that you put into; however, on average, if you spend an hour just skating at a moderate pace, you can burn about 330 calories. The best part about it is that it causes 50% less impact on your joints than running! No more achy knees!

Why Choose Roller Skating For Exercise?

It’s fun! If running sounds like extreme boredom, roller skating might be your thing. If you choose to roller skate at a rink you can enjoy the music, people, and lights. What can be more fun than that? Or you can skate along a path at a park, down the sidewalks in the city – anywhere that provides a paved surface. Make it even more fun by making a game out of it; invite other people to play a game of tag, start a race, or just enjoy the company. The great part about exercise is it boosts your mood and your energy, so even if it doesn’t sound all that great to start with, you’ll be loving it by the time you finish.

With roller skating, the cardio aspect of exercise is all taken care of, so if you’re looking for a way to increase your strength, check out these options at Whatever you choose, you’ll be loving your new lifestyle that will make you look and feel great.

Working Out

5 Rejuvenating Ways to Spend Your Lunch Hour

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It doesn’t seem quite fair that in the mix of the eight-eight-eight breakdown of a day —eight hours of work, eight hours of sleep (ideally) and eight hours of downtime — we have to spend one of those precious downtime hours at the office. Yet your lunch hour, properly spent, can go a long way toward rejuvenating you, making you happier and more productive for the rest of the day and even propel you along towards your weight loss goal.

Check out these tips for ways to spend your lunch hour that will help you to continue losing weight and getting healthier:

1. Get moving! Taking a walk during your lunch hour is probably the best way to recharge yourself. Walking helps you relax, burns calories, and releases energy in your body that makes it hard to sit still during the workday. Better yet, snap on a pedometer and track your steps throughout the day. Challenge yourself to get at least 10,000 steps a day.

2. Go to the park. If there’s a park near your office, spending some time in nature can be amazingly rejuvenating. Watching the squirrels and birds is relaxing, and breathing in the natural scents helps you breathe more deeply and melts away stress.

3. Do yoga. Find an empty conference room — or better yet, head to that park —and pull out your yoga mat. Yoga helps you relax and refocus your brain so that you can make it through the afternoon.

4. Plan ahead. With everything we have to get done on a daily basis, meal preparation can seem next to impossible – especially a healthy meal. Rather than checking Facebook or reading the latest celeb gossip during your lunch hour, write out the meals you will prepare throughout the week. Better yet, write out your grocery list as well so that you can hit the market on the way home – and so that you won’t be sidetracked by junk food.

5. Make a call and hit the road. Make a pact with a friend or family member that you’ll have walking calls over lunch. Use this time constructively: talk through work, family or personal issues – but be sure to discuss solutions, too. Doing so will nip stress in the bud, and will leave you with a game plan for moving forward. By walking while you talk, you’ll burn calories and knock out at least 30 minutes of exercise. Now that’s what you call a “Power Lunch”!

Whether your office feels oppressive or it’s the best thing in your life, we all need an escape from time to time. Take that escape daily during your lunch hour, and you’ll enjoy your job more. As an added benefit, shifting attention away from work in the middle of the day frees your brain to come up with creative solutions to problems that have been bugging you, so when you come back to work, you’ll be refreshed and ready to tackle what’s left of the day. Not to mention – you’ll burn some calories, too!

About the Author:

Tina Daniels writes about self-improvement for Vape World.

High Protein Recipes

Crock Pot Whole Chicken Recipe

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Summer time is coming up and that means one of my favorite seasonal high protein foods barbecue smoked chicken! The big problem with barbecue is in order to make it right you have to slow cook it, and most of us don’t have a smoker or slow cooker in our back yards. This handy dandy recipe give you the sweet sweet taste of juicy slow cooked smoked chicken all with the help of a crock pot instead of a back yard smoker. Best of all, it’s high in protein and contains no added sugar or carbs!

What You’ll Need:

  • 1 whole chicken, 4 – 5 pounds
  • 1 onion – quartered
  • 1/4 cup bottled smoke
  • aluminum foil


  • 1/4 cup Chili Powder
  • 2 tablespoons kosher salt
  • 2 tablespoons coarsely ground black pepper
  • 1 tablespoon cumin

Mix the dry rub ingredients together in a small bowl. Alternatively you can use a store bought seasoning. I prefer to make my own so I’ve given you my recipe. Make sure your chicken is cleaned and any excess fat or feathers have been removed. Line your crock pot with aluminum foil leaving enough extra foil hanging outside the pot to fold over and wrap your chicken after the next step. The foil is what allows the chicken to cook slowly but not turn into a soggy mess when it’s done.

Place the chicken in the crock pot and cover every inch of it in the dry rub, including inside the cavity. Place the quartered onion inside the chicken’s cavity, pour in the bottled smoke and wrap the aluminum foil around the chicken to completely enclosing it. Cover with the crock pot lid and turn that bad boy on.

Let the chicken cook on low for 5 – 6 hours or on high for 3 – 4  hours. Make sure the internal temperature of the chicken reaches at least 175 degrees. When the chicken is done, pull it out of the pot and let it sit for 10 minutes before carving. If all goes according to plan you should have a beautiful golden well seasoned “SMOKED” bird. and remember with crock pots and slow cookers, leave the lid on until you’re almost done, if you looking you ain’t cooking. This recipe can be used with pork loin or brisket also.

Max Saffron is a blogger out of Dallas, Texas. He writes for Dallas Accident Recovery a site dedicated to information on legal, financial and medical issues surrounding automobiles and auto accidents.


Pros and Cons of Cooking Spinach

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Spinach is one green leafy vegetable that is very rich in nutrition. Most people can relate to having been cooreced to eat spinach as a child because of their parents belief that spinach helps to keep the doctor away. The real truth is that spinach contains a variety of components which help maintain good health and build up immunity against diseases. However, one question remains – which is best, cooked or raw spinach?

Eating raw vegetables of any kind is generally encouraged in any weight loss program. And while that is certainly true, cooked spinach has its own unique advantages over raw spinach. Cooking spinach seems to improve your body’s ability to absorb the beneficial nutrients. Whether you boil, steam or fry, cooking spinach changes the iron into a form that is more readily absorbed into the body. Spinach contains iron in the non-heme form which is not as bio-available as heme iron that is found in foods from animal products. Moreover, spinach in its raw form contains a compound known as oxalic acid which inhibits iron absorption by binding onto it. When you cook your spinach the oxalic acid and other inhibitors will be unlocked and iron will be made more bio-available.

Secondly, cooked spinach releases more lutein. Lutein is a type of phytochemical that protects the eyes from the formation of cataracts and other age related complications like macular degeneration. In raw form, spinach has lower levels of lutein.

On the other side of the argument, raw spinach has more antioxidant properties compared to cooked spinach. The antioxidants are found in the form of vitamins like A and C and also flavanoid polyphenolics. Cooked spinach still contains these antioxidants but in reduced quantities.

Another disadvantage to cooking spinach is that there is a tendency towards overcooking it which greatly reduces the nutrient load. When cooking be careful to keep an eye on it and remove it from the heat right at the moment that it wilts. There is no need to cook it any longer than that.

The one method that I would not recommend is to boil spinach in a pot of water – unless you’re making soup and are boiling the spinach in the broth you’ll end up consuming. Boiling in water that you’ll then throw out means you’ll lose the water soluble vitamins such as the B complex vitamins.

So bottom line – cooked spinach is going to give you a more nutrition packed meal, just be careful not to overcook it and not to boil it and toss out the water.


Garlic Spinach

One of my favorite ways to serve spinach is to saute sliced onion in extra-virgin olive oil. Seasone with sea salt and black pepper and a bit of crushed red pepper if you like. Once the onion starts to soften, add some crushed or sliced garlic and continue sauteing until the onion is soft. Add handfuls of fresh spinach. Turn off the heat and allow the spinach to wilt. Season again with salt and pepper and serve with just about any meat dish or add some more extra virgin olive oil and toss with whole grain pasta.


Spinach Pizza

Pick up a prebaked whole wheat pizza crust. Spread with tomato sauce. Top with 1 bag of baby spinach that’s been steamed, squeezed dry and chopped, then mozzerella, Parmesan cheeses. Sprinkle with sea salt and crushed red pepper flakes. Bake until cheeses are melted and slightly browned.


Cheesy Spinach Eggs

And here’s a recipe from our book “The UnDiet: 2 Weeks of Extremely Low Carb Menus & Recipes” which is only 3 carbs for the entire recipe. You can decide if this is one or two servings.


1 tablespoon extra-virgin olive oil or butter

¼ cup Parmesan cheese, shredded

¼ cup mascarpone cheese

3 large eggs

¼ teaspoon each dried basil and thyme

small pinch each of salt and black pepper

1 – 2 cups fresh spinach, steamed, squeezed dry and chopped


In a medium bowl mix all ingredients except spinach.

Heat oil in a medium skillet over medium heat. Add egg mixture and spinach to pan. Stir once to combine and then allow the eggs to cook without stirring. Lift the edge of the eggs every now and then, tilting the pan to allow the uncooked egg to run to the bottom of the pan. Remove from heat when the eggs are still slightly runny as they’ll continue cooking for a few minutes. This method keeps the eggs nice and moist, rather than dry and overcooked.



Beverages Recipes

Eating More Greens to Improve Your Health

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We’re working hard on getting our new book “The UnDiet – 2 Weeks of Extremely Low Carb Menus & Recipes” out on Kindle and so we are very pleased that this guest poster has offered to share these delicious fruit smoothie recipes packed with “green power”.



Getting more vegetables and green foods specifically into your diet has a wide host of health benefits. These plants can improve all aspects of your life, including cardiovascular and weight loss advantages. Whatever challenges you face in your life, there is no doubt that more greens can help you meet those obstacles.

First off, any kind of green you eat is beneficial because of the chlorophyll present. As you probably know, chlorophyll is the substance in plants that makes them look green, and it is responsible for carrying out the process of photosynthesis, which creates energy for plants in the form of glucose. Interestingly enough, chlorophyll is extremely similar to hemoglobin, which carries oxygen through the human body. The two molecules are virtually identical, except that there is a magnesium atom in the center of the chlorophyll, and an iron in the center of the hemoglobin. It is extremely incredible how they are so similar, and the phenomenon is evidence of the intimate relationship between man and plant.

The point of that little science lesson was to demonstrate the importance of consuming green foods. They flood the system with chlorophyll, the constituents of which can be used to improve the quality of the blood. Since the blood is such a critical aspect of our bodies, having healthy blood usually leads to health in other areas. Chlorophyll has also been shown to have potent antibacterial and energy producing properties, and is a superfood in its own right. Yet this molecule is just one of the many reasons to consume green foods.

All green foods contain many other phytonutrients which act as antioxidants, eliminating free radicals and decreasing the rate of aging. Antioxidants also help prevent cancer, which is why foods like spinach and broccoli are recommended as anticancer foods. There are also many of the common vitamins found in foods like these. For example, spinach is very high in both Vitamin A and Vitamin C, as well as a vegetarian source of iron. Of course, there is also magnesium in all green foods, as it is present in the chlorophyll.

Getting more green foods into your life is not as hard as it seems. Besides simply making a conscious choice to purchase more at the grocery store, there are also shortcuts of sorts. You can get green drink mixes that integrate many different plants into the formula, and these products enable you to get many servings of vegetables in a single drink. Enzymes and probiotics are also featured in green drinks, so there is no shortage of benefits to drinking them. You can also purchase a juicer and make your own green drinks in your home, and both routes are equally acceptable for getting more plant nutrients on a daily basis.

For a quick start on upping your greens intake, here are two great and simple recipes to try out.

Hemp Power Salad


1/2 cup spinach

1/2 cup kale

1/4 cup almonds

3 tablespoons hemp seed

1 tablespoon hemp seed oil

Mix all ingredients together for a raw salad that is jam-packed with vitamins, minerals, protein, Omega-3, and fiber. You cannot get better than a salad like this. And if you want your greens meals to taste even sweeter, then the next recipe will be even better.

Ultimate Antioxidant Shake


1 cup spinach

1 cup blueberries

1 cup almond milk

3 tablespoons

Chocolate Hemp Shake powder (or any good quality chocolate protein  powder)

4 ice cubes

Mix all ingredients in a blender, pushing down the spinach as necessary to make sure it is properly pulverized. Both spinach and blueberries are respective superfoods in their vegetable/fruit categories, and the cocao in the HempShake powder compliments the protein with even more powerful antioxidants. Fitting both of these recipes into your day will ensure complete nutrition.

Healthy Products Working Out

Treadclimber: A Low Impact Way to Achieve a High Level of Fitness

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Normally I am kind of a skeptic when it comes to infomercials on fitness equipment. The testimonials just seem too unrealistic for the most part and quite often I find myself rolling my eyes and changing the channel within just a few minutes. However, when I saw an infomercial for the Bowflex Treadclimber, for the first time … maybe ever, I was pretty intrigued by the piece and what it can do for its users.

What is a Treadclimber?

A Treadclimber is a home gym piece of equipment that basically gives you the best of three different types of cardio machines. It functions largely like a treadmill in that it generates a forward walking motion, like a stepper, as it has two separate treadles allowing you to step up with each stride, and finally like an elliptical machine as the two previously mentioned motions are combined to make a smooth, low impact exercise that protects your joints from intense wear and tear.

So Why is it So Great?

The great thing about the Bowflex Treadclimber is that the calorie burning that it facilitates is AWESOME, especially for a piece that is made for only walking. The claim behind it is that more muscle groups are engaged simultaneously, causing you to burn more than twice the amount of calories that you would on a stepper, treadmill, or elliptical trainer. Users also claim that it is easy to use, provides a great workout, operates smoothly, and has up to date technology that allow for goal setting and tracking of progress. It also supports a pretty high weight capacity at 300 lbs.


The primary complaints that Treadclimber users have are that it hard to store, can be hard to move, it is expensive (ranging from about $1000 to $3300 depending on the model), it can be noisy, and the warranty isn’t very long.

The truth is, sometimes injuries and joint pain keep us grounded and unable to engage in high impact exercise. However, the Treadclimber still offers a way to get into some pretty great shape. You can still achieve great fitness and contribute to a much healthier lifestyle. So, no more excuses! You can also check out this page featuring home gym reviews that could add even more possibilities to your fitness program.

Healthy Products

Exercise on a Budget

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Many people feel that exercising simply costs too much money. If money is the ONE obstacle standing in the way between you and getting a regular and proper workout then consider a few helpful hints at how to exercise when you’re under a budget.

One of the first ways to cut back on spending while still being able to exercise regularly is to purchase exercise equipment that has multiple uses or can be used for a multitude of exercises. Some exercise equipment on the market is designed to work only one part of the human body. These items can be tempting to buy but will give you less results in overall health for a higher dollar price overall. Some equipment that can be used for a variety of exercises will work multiple areas of the body include an exercise ball, a multi station home gym, or a home cardio machines.

Exercise balls, which are relatively inexpensive (usually starting around $20), can be used for a variety of activities including working your abs, cardio exercises, and as a light weight medicine ball. But a smart purchase of an inexpensive multi use exercise tool is not the only way to save money while getting fit.

Gym memberships can cost an individual hundreds and even thousands of dollars a year. While a gym offers their customers access to multiple types of exercise equipment, their main use comes in the form of fixed cardio equipment and weightlifting equipment. This means that the same person who spends hundreds of dollars a year and only uses the gym’s cardio machines would be better off purchasing their own equipment for their home. Quality equipment such as treadmills and elliptical machines can be purchased online and shipped to the buyer at a surprisingly cheap cost, certainly less than the cost of one year at a gym.

Consumers who wish to save even more when purchasing their own equipment should consider using online discount and coupon services like This site,, gives patrons the ability to use coupons for the trusted exercise brand Nordic Track to receive discounts on purchasing exercise equipment.

Exercising on a budget is possible for those who have the desire and motivation to do so. By investing a little now on home exercise equipment an individual can save hundreds of dollars a year in gym membership cost while receiving the same or better results that all the gym rats achieve.