bad news for chocolate lovers ... (45)

exactly .. much more in keeping with my philosophy .. I was forced to eat it

eating can make you fat .. but chocolate makes you even fatter than eating

hi Mariola

it just seeps in

The Weight Loss Plateau
Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.

This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, 'cheat' meals (i.e. ocassional high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!

Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.

Minimum Daily Calorie intake
It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men.

This doesn't really make too much sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.

When reducing calories:
Try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.
Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.

What happens when calories are too low?
1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

How to Zig Zag Calories?
As mentioned above, tricking the body by varying calorie intake can be helpful - particularly for those that have hit a plateau. Jon Benson's Every Other Day Diet is worth a look: rather than eating "diet food", he changes nothing but varies the amount he eats.

Lose Fat AND Build Muscle?
Most people lose muscle mass when restricting calories. It takes great effort to maintain muscle tone - and it is even more tricky actually building muscle while losing fat.

Good News About Chocolate

FACT 1: C'MON, GET HAPPY!

Chocolate has a positive effect on brain chemistry and is known to improve one's mood. Scientific research tells us that eating chocolate triggers the release of endorphins, natural opiates in the brain known to reduce pain and enhance one's mood and sense of pleasure.
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FACT 2: GOOD HEALTH IN CHOCOLATE

Chocolate does have nutritional value containing a range of nutrients necessary for good health. A 50gm block of milk chocolate provides:

· 0.65 mg zinc (5% recommended dietary intake)
· 0.75 mg iron (10% RDI for men, 5% for women)
· 125 mg calcium (15% RDI)
· 0.3 mg riboflavin (17% RDI)
· 28 mg magnesium (8% RDI)
· 1.2 mg niacin (6% RDI)

If you're looking to increase your calcium intake, consider adding milk chocolate to your diet. Milk chocolate contains up to five times more calcium than dark chocolate because of the milk content.

FACT 3: TAKE HEART - EAT CHOCOLATE!

In recent times scientific evidence has been uncovered that proves there is definitely a place for chocolate in our day-to-day diet.

Importantly, no link between chocolate and coronary heart disease has been found. In fact, some experts feel that chocolate may in some cases help prevent heart disease.
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FACT 4: EATING CHOCOLATE DOESN'T MAKE YOU FAT

One of the biggest myths surrounding chocolate is that eating it makes you fat. WRONG!

The truth is no single food can be called "fattening",
it is the amount consumed that will determine whether it contributes to body fat.
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FACT 5: CHOCOLATE - IDEAL FOR THOSE ON THE GO!

Chocolate contains carbohydrates and is ideal as a high-energy snack food, especially for those participating in outdoors activities such as hiking, cycling and rock climbing.

It is often recommended as a high-performance snack for active sportsmen and women.
Chocolate is believed to stimulate the release of endorphins in the body, natural chemicals that help block pain and generate feelings of euphoria.

No single food can be called fattening; it is the amount consumed that contributes to body fat. Remember that food is only half the equation; exercise and activity are also crucial to controlling body fat.

FACT 6: EAT CHOCOLATE FOR BETTER HEALTH

It sounds too good to be true! For better health drink wine and eat chocolate? Yes and here's why.

Cocoa, the base component of chocolate, contains significant amounts of antioxidants similar to those found in red wine. Research recently conducted in the USA indicates that 40g of milk chocolate contains as many antioxidants as a glass of red wine. These antioxidants are known to reduce the risk of heart disease by preventing the build up of fatty deposits in coronary arteries.

We also know that antioxidants can help the body resist common degenerative ageing diseases such as cancer.

FACT 7: CHOCOLATE IS A "ZIT FREE" ZONE

It is a cliché to attribute poor skin conditions to diet. Pimples are commonly linked to poor diet, with chocolate often taking a share of the blame. What is known is that the underlying cause of common acne (pimples) is hormones, not food.


FACT 8: AND DON'T FORGET…

The key, of course, is to eat chocolate in moderation and as part of a balanced diet.

Oh, and don't forget to exercise regularly!

umm excuse me .. I'm not fat

I am not fat either and I do exercise aa well.

sorry, I took this from the net not intented for any particular person!