Top 5 Ways to Lose Weight Faster

 

I do not think the weight loss "miracle" products that claim to be able to help you lose weight in a week or a month. Exercise and proper diet every day is the best way to lose weight. If you want to know how to lose weight quickly without the use of weight loss products , then check out this list of the top 5 ways to lose weight faster.

Avoid sugary drinks

Sugar can also make you fat because it slows metabolism and makes you crave sugar . Therefore, you should try to stay away from sugary drinks like sodas , smoothies , soft drinks and juices. If you are thirsty, drink water instead. No need to avoid sugary drinks altogether. Limit your intake of sugary drinks just one cup per day , to avoid cravings and weight gain .

Top 5 sugary drinks should be avoided :

• fruit cooking

• Cola

• Energy drinks

• Fruit drinks with corn syrup , high fructose

• Refreshments

Avoid fried foods

Fried foods such as potato chips , fried chicken, burgers and good taste, but they are also high in calories and fat. If you want to lose weight quickly, then you should avoid fried foods. Fried foods are not only unhealthy , but also make you gain weight. Instead of eating fried foods, eating grilled , boiled, steamed and in place. For example, instead of eating in a restaurant that sells fried hamburgers , eat in a restaurant that sells burgers on the grill in place. If you cook at home, you can enhance the flavor of grilled food by adding spices . Spices can also help you lose weight because they contain capsaicin , a compound that increases your metabolism and helps burn fat faster.

Top 5 fried foods should be avoided :

• Bacon

• Fried Burgers

• Fried Chicken

• French Fries

• hotdogs

Avoid salty foods

Salty foods are as bad as sugary and fried foods as they are high in sodium . Sodium causes water retention and weight gain . Instead of salty foods , eat raw vegetables and fruits as they are rich in fiber and help you feel full longer. If you ate something salty , drink water to remove excess sodium and toxins from your body.

Exercise instead of sitting in front of the TV

If you're bored , do not just sit in front of the TV and eat snacks . Instead , do some simple exercises in your spare fat burning excess calories and time . Burning fat through exercise is the best way to lose weight . Try doing push-ups , stretching, push- ups and crunches . Do not force yourself to exercise if you are tired or sore muscles. Just do 3-4 sessions per week for at least 10 minutes to burn excess fat and lose weight. Walking is a good form of exercise . Buy a pedometer and make sure you do at least 10,000 steps per day. 10 000 not equal 100 calories burned.

Do not eat too fast

Do not eat too fast, because it can also make you gain weight. Chew your food to digest faster and make you feel full longer . People who eat too fast tend to overeat and be hungry again soon

Want to Lose Weight Fast? Discover 4 Exercise Tips To Fast Weight Loss

 

 

Because we all know that we must actively participate in our weight loss , exercise is certainly a key know ! As always , it is important to seek the advice of a health professional before starting any exercise program . Burn more calories than you consume is what makes you lose kilos and centimeters. Your exercise regimen should consist of a combination of cardio and strength training and endurance. Let's face it , we do not burn fat and keep muscles puree . Here are 4 tips weight loss exercise that can help you see the results of rapid weight loss in the first week of weight loss .

1. Note that you want to exercise 6 days a week with a rest day .

Two . Cardio exercises are huge Fat Busters! So I recommend doing 30-40 minutes of cardio six days . Have fun with it. The dance is fun and it gets your heart rate being. It's great for burning fat thighs and the back! Remember to running, cycling , hiking and for those of you who want the best experience of cardio , cardio - kickboxing is great! If the exercises are high impact and hard too hard on the joints , swimming is also a great way to get the heart rate up and is excellent on the whole body working . Because you have your body weight and water resistance , this is a great way to tone your body.

Three . In its strength and resistance exercises , you should limit them to a daily routine . This will give your body a chance to rebuild and remodel after " demolish " . To change the shape of your body as you lose weight , I recommend a program specific weight resistance . For those of you who want to lose tone and firm, will have to use lighter weights with more repetitions . For example , push- ups on your computer Nautilus can try 3 sets of 20 pushups with 5-10 pounds. For those of you who want to lose weight , sculpt and create , you can try 3 sets of 10 with 15-20 pounds. Good resistance and resistance exercises are crunches work the abs , pushups and pull- ups for the upper body . Squats and leg slots , the bottom , the body and the back .

April . Never despise small beginnings . It is best to start slowly and increase endurance exercise that start high and end up quitting . Persistence certainly can produce rapid weight loss.

So go ahead , take some pictures before and after the first week and see what's there. You will see the progress that will motivate you to continue until you have reached your weight loss goal !

Carmen Figgs has been helping people lose weight quickly and keep it for more than 15 years. To learn how you can go slim , click here: ejercítate Delgado can also get more information about how to lose weight quickly by going to www.thebestliferightnow.com

Weight Loss Supplements For The Busy People

 

A large percentage of people who are struggling to lose weight are the jobs 8 hours and have children. This is so true that it is people who do not have enough time to go to the gym or just to check the amount of calories you consume at each meal. Another scenario makes it difficult for them to lose weight is that they tend to give half of your weight loss journey. Some give up and some of them opt for cosmetic surgery just to look thin.

This could not be the case today. With the recent advancement of technology today, scientists are now able to extract the essential ingredients of herbs and fruits that could really make a big impact on weight loss. Two of the most recent scientific developments on health and wellness are Garcinia and raspberry ketone. With these weight loss supplements, you can easily lose weight even with diet and minimal exercise makes the perfect solution for people who do not have time for the gym or watch your diet carefully.

What are the advantages of using weight loss supplements?

The great thing about them is you do not have to worry vigorous exercise to get in shape. All you have to do is take these supplements at the right time, which is usually before or after meals. Usually work with the metabolism of the former. They can greatly help block bust burn fat without side effects at all. Because these types of weight loss supplements have come from organic ingredients, you are assured that they are safe to use.

Where can you buy these products?

You can purchase these weight loss supplements online or offline. When you visit online stores like eBay or Amazon, you can choose from a wide variety of health and wellness products. Just keep in mind that you should choose the good comments from people who have used it.

If you consult your doctor?

Yes! You should. It is important that before buying a supplement, you should ask your doctor because you might be allergic to the ingredients used in the production of these products.

Are there cons-indications for the use of these supplements for weight loss?

It is recommended that pregnant women and those under 18 years do not take these supplements as a precaution.

When it comes to choosing the weight loss supplement right, always keep in mind that you need to do more research before buying. Do not rush in because you could end up with a product that does not work at all .......

Weight Loss - One Mineral at a Time

 

Weight loss remains a hot topic raging in America - as it should. We are the number eight on the list of the 10 most obese high past, as defined by the World Health Organization, WHO. This is out of 196 countries worldwide, by the way. Interestingly, all the nations before us are small island countries whose citizens are obese due to the spread of the bad eating habits of our country in their land. Looks like Samoa, Tonga and the people of the Cook Islands, Niue, Nauru, Micronesia and Palau have largely replaced their native diets mainly fruit and fish with Western fast foods. It just seems a matter of calories, right? At the end of the day, weight management is all about calories in versus calories out? The short answer is yes, but it's a bit like watching a completely missed the forest and the trees.

Obesity may raise its ugly head in situations where the empty calories of nutritional factors that allow our bodies to function at their best, even when calories are kept online. The old adage, "a calorie is a calorie" simply does not hold if we consider the following scenario: two friends trying to lose body fat, and both require about the same calorie range do - here say 1,400 calories per day . A friend decide you really need to make a change, then it is the path to eating smaller portions of lean protein with large portions of vegetables and fruits with moderate portions of whole grains. another friend chops down your calories by drinking just two drinks a day, cut the ice before going to bed, but otherwise eat only small amounts of processed foods that have always lived. After eight weeks, the friend who decided to eat "clean" lost 8 pounds.? another girl loses 2 kilos why this would happen if the two girls ate a number of sub-maintenance calories This is because we've been eating nutritionally dense foods, and the other ate food, nothing but junk in them. 'S all in the choices we make!

Calorie-for-calorie, high-nutrition foods contain more vitamins, minerals, enzymes, phytonutrients and other nutritional co-factors that allow the chemistry lab called "the body" to run at its maximum. The meals that keep our insulin levels in the control (which is one of the biggest advantages of a balanced diet pH) helps promote weight control, higher energy levels and better overall health. These meals factors proven weight management as vitamin D3, magnesium, calcium, iron, omega-3 fatty acids, and many others. You're just not going to find these nutrients in a soda and a bag of chips. This addiction to junk food is one of the main reasons that up to 80% of us are deficient in minerals such as magnesium, calcium, iron and many trace elements such as chromium, vanadium and zinc.

Even those who eat a healthy, nutritious diet full of fruits and vegetables are not very safe. A 2008 study by the Society of Chemical Industry (SCI) Journal of the Science of Food and Agriculture has shown no significant difference in the nutritional value of organic food compared with biological uncultivated foods. Both methods produce very low nutritional values ??deficient in critical minerals due to past harvesting practices that deplete soil nutrients. In 2008 a British scientific journal published a study that measured changes in food quality from 1940-2002. It was revealed that in an analysis of the iron content of milk fell from 62% magnesium lower copper content 21% had completely disappeared. In Parmesan was decreased 70% magnesium. Calcium and iron of all foods studied were drastically reduced. The iron content in the loin meat fell 55%. These are just some examples to show the loss of essential nutrients in our diet. Think your spinach salad and chicken dinner line is fed organic minerals to maintain their levels in check? You may have to think again!

Returning to our subject of weight loss, how can we be sure of having enough of the macro and micro elements that have been proven to help with weight control? Supplementation should be given the option, even for those who practice good nutrition habits. Many people take a daily multivitamin, but unfortunately this is not always sufficient to optimize the levels of important minerals.

 Use of a stabilizing sugar minerals such as magnesium as an example of the average powerful "multi" contains only 40 mg of this nutrient RDA significant weight loss for magnesium is 320 mg for adult females and 420 mg for a adult male. Most research has shown that the average adult consumes less than 150 mg of this important mineral. Many experts suggest that magnesium 600 mg or more per day for better health.

 Supplement manufacturers often make lower forms of magnesium and other minerals, which are cheaper alternatives. While this may improve the bottom line of a company, it helps consumers, due to the fact that these cheap ingredients do not absorb well. Looking for a better release of chelated magnesium, such as magnesium citrate or glycinate these forms are better absorbed. There ionic liquid minerals have a high score bioavailability, and can be taken in small doses throughout the day to better use. The key is to be consistent with supplementation, our body uses minerals every day hundreds of regulatory functions. Start a healthy habit, completing a weekly pill minder supplements discussed with your health care, where it will be a visual reminder.

There is much to say about when the topic of higher weight loss, exercise, good nutrition, good sleep, and stress management come to mind immediately. Calories are not the only weapon in your arsenal of weight control. Make sure you get enough minerals in your foods and supplements that help your body use its tools healthier weight for a healthy skinny!

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease ...

Weight Loss: Making You Look And Feel Good

 

One of the things that most people are aiming to achieve is to have a good body shape or figure. Wherever you go, definitely, some of the people who are religiously attend a gym or maintain their physical or lose weight. Who does not want to look their best, right?

Being fit not only gives you additional protection against a few diseases, but also makes you feel better and more energetic (except, of course, the fact that it took a few years to his age). It may seem slow waiting for the results, but in the long run, no doubt, you will look better. The benefits of training during the year are yours for the taking. Regardless of your age, sex and physical capacity, exercise will definitely help you improve your life.

Here are some things that exercise can offer:

Controls and regulates weight gain and can promote weight loss. Being overweight has been a concern for many people. When a person reaches the body mass index of 30, is considered obese. Physical activity helps burn calories and more intense the activity, the more calories you burn. However, today, with the development of a training concept developed by Dr. Norbert Egger, who is known as the HYPOXI, you will not have to do it the hard way to lose fat faster.

This helps you to be invulnerable to many diseases. Diabetes, heart disease, stroke, some cancers and tastes are likely to hit people who are a little irresponsible to control their weight. With the help of a personal trainer or a regular presence in the gym, you can make the flow smooth blood circulation which will then lead to a lower risk of cardiovascular disease and other health risks.

Provides a boost to your mood. Looking to increase your self-esteem? An emotional high? Or just release steam a couple of "not toxic Day Plan"? Work out at the gym, hitting the punching bag gloves or on their aero boxing class will certainly help to relax, enjoy the outdoors and participate in interesting and stimulating activities. This is also a very nice atmosphere that can help better grip with your friends and family.

With the right diet and the right expert to help you lose weight, you will surely be able to look and feel good....

You should avoid foods that contain starch white for weight loss

 

Thanks to modern technology food, food as the Hostess Twinkies deceased can remain on the shelf for long periods of time. In fact, some food products that are full of preservatives that you jurarías that will survive the next ice age.

Seriously. Modern foods are the product of a lot of wizardry of high technology and touch-ups. I am not so sure that these events are good. Take, for example, the case of starchy foods. Since these foods, in its natural form, contain lots of fiber, do not last long on the shelf. Introduce modern technology foods and these foods now last a long time in the store. Why? Most of the fiber and nutrients has been stripped. In fact, modern commercial flour has had much of its nutrient torn through mechanical processes that are required for the Millers flour to "enrich" your meal by putting some nutrients enter. Otherwise, modern flour is an empty foods with little nutritional value. Regardless of these efforts by the food industry, if you want to really lose weight, you should avoid foods that contain starch white. Here the main reasons why should leave processed foods ultra white diet.

Body burns sugar, not fat

If you eat many foods rich in carbohydrates, the main form of energy your body to use is the sugar from the starch-containing foods. Instead of burning energy stored in the form of fat, your body to burn sugar. If that wasn't bad enough, are about energy in your system that can not burn your metabolism is stored in the form de-adivinaste is fat!

Good to eat more

Face is starch food tastes very good.! With enough sugar and fat, starch-containing foods can be quite heavenly. The problem is that pack a bit of calories. Foods rich in carbohydrates also increase the levels of serotonin in the brain is very easy addicted to foods that contain starch or sugar or both. Of course, more you eat of these foods, larger that you get.

Little nutritional value

As mentioned above, modern food processing has stripped much nutritional value of starchy foods. You have a lot of empty calories and little or no vitamins and other nutrients. Definitely something vague dietary.

Search complex carbohydrates instead of simple carbohydrates because they have more fiber and will not spike your blood sugar levels. Sugar is a food calorie dense. There are more calories in a gram of sugar than in many other foods in their natural state. If you want to gain a lot of weight, you have to eat lots of food that are sugary doughnuts, cake, cakes and so on and so on. If you want to minimize the intake of calories, then you have to deprive yourself of your sweet and focus more on high fiber content and high fiber content foods.

"This article was written by Joan Loganeski".
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101 Quick weight loss

 

When we decided to lose weight we want to see fast results. There are some diets to lose weight fast that produce results in the short term. The problems of rapid weight loss is the result can be ephemeral. However, there are ways to lose weight fast and keep. It is important to know the healthy ways to lose weight fast.

Short term diets that give results

It is important that whenever you are looking for a diet you know is potential for good and evil. Here are some methods of rapid weight loss.

Diet day 3: This diet is designed for short-term use. It has an individual losing its weight of water following a very specific diet plan. The plan is designed to have exceptional metabolic reactions between food that requires. This is a restrictive diet that is designed to increase the burning of fat.Cabbage soup diet: This diet has been around for years and in many different ways. It is a very restrictive diet that has survived over time. Cabbage diet lists of what you can eat each day of the week. Since cabbage soup is the option of the main menu, this diet can age rapidly. Do it one week at a time. It offers very short-term results.Grapefruit diet: This diet has been around since the 1930's and is still strong. This rapid weight loss method is intended to be used for 12 days. This diet is very restrictive, if the food is not assigned in the diet that is not allowed at all. This is a diet that said to help you lose weight through ingestion of unsweetened grapefruit juice. The truth is that it reduces your calorie intake and this will encourage weight loss. There is a specific reason that grapefruit works apart from the fact that it is a very nutritious and a fruit low in calories.Diet of negative calories: Calorie diet negative allows to consume as much as you want of certain foods. Foods are negative calorie foods. They earn this name because it takes more calories to chew and processing these foods that are in food. This is used as a diet to lose weight fast, because not properly balance the food.

Tricks of long-term weight loss

There are some methods of rapid weight loss that can retain it for long term weight loss. These are diets that empezarcon with quickness and skill to long-term weight maintenance.

Low carb diet: This diet you limited to just eat lean protein in the first stage. This forces the body into a stage of ketosis that allows that burn body fat instead of ingested carbohydrates. Needs careful planning however as eating only protein can play havoc on your digestive system. Some kind of fiber is essential. This help feel full thus continue to encourage healthy bowel.Not skipping meals: It is important that you do not ignore you meals. It would even be a good idea to increase the number of meals we eat. This does not mean add full meals more times in the day, but to reduce all sizes of food allowing the ability to eat during the day. Whenever we eat we woke up in our bodies. We begin to digest foods, making us lose calories. It is important to remember that never skip breakfast. This is an important meal; It has been shown that a person eats more calories in a day when one does not have breakfast.Exercise and strength training: This is something that will encourage the majority of diets. Exercise alone will not make you lose weight, but in conjunction with a healthy diet can do more than one might think. To increase muscle tone can increase the calories that you will use on an average basis. The suggestion is that 10 pounds of muscle can burn 30 calories more than 10 pounds of fat per day. Say more vigorous exercise that make burning more calories and more weight you lose. However it can be as simple as taking a walk every day.

There are many things that people do in the years to lose weight, however, only a part of them are intended for long term weight loss. No matter what you decide on weight loss; Remember that you should talk to your doctor or nationalists with respect to your weight loss plan. Know what is intended for the short term, which is for a long term. Find something that you are able to make small regrets. These are diets to lose weight fast, because surrender will never work.

Thin fiber - a Natural supplement for weight control and weight loss

 

For many of us trying to lose weight can be one of the constant challenges of life. Food is available everywhere - the variety of delicious meals seems endless and this makes very nice food consumption.

Many of our relationships with family and friends revolve around the preparation and consumption of food. This adds more far to our eating habits being so deeply rooted in our daily lives.

As a result, saying 'no' to the food more difficult all the time to eat more!

Years of eating large amounts of food can make it very difficult to follow any type of a diet for weight loss which restricts portions. Although being committed at the beginning, those feelings of hunger actually can undermine their efforts. Thin fiber tries to tackle this problem for helping to keep those hunger check is less likely to eat too much and sabotage your diet.

Over time this could help your body get used to smaller portions, which is an ideal result for long-term weight control.

What is thin fiber?

Thin fiber is a natural supplement that can start your weight loss diet by prevents you from feeling hungry all the time. Take two supplements (very important) water 30 minutes before each meal and dietary fiber contained in each supplement swells will help you feel less hungry.

As a result, when it is time to eat the food that will be less inclined to eat more than what should as I feel 'hunger'. This supplement also includes a variety of enzymes to help the body's digestive process.

What does each supplement contain?

Natural ingredients include:

Glucomannan - this dietary fiber is what expands in the stomach when taken with water. This has become popular in recent years in large part because it is natural, easy to use and has good results.

Glucomannan may also help to reduce constipation, diabetes and more, but these are not the key benefits of this supplement.

Caralluma powder - popular in India for hundreds of years, the tribe that would use to reduce hunger when they were hunting for long periods.

Chá de Bugre - native to Brazil, the fruits of this tree are roasted and then prepared as a substitute for coffee. It has been taken as an appetite suppressant for many years and used to treat a variety of health problems of cellulite to cancer.

After long periods of consuming large portions of food can be difficult to retrain your body to comply with less food. Adding some natural 'bulk' in the stomach before a meal can be a solution to this. By helping your body to get used to smaller portions could pave the way for more successful weight loss and weight control.

Melanie Brooks is a writer who specializes in health and fitness, and healthy aging. You can see your web site the latest skinny fiber reviews where it gives reviews, tips and buying advice for thin fiber weight loss supplements, including an article on tips for portion Control.

Programs of weight loss that work for adults

 

Weight loss programs that work

In my experience unique programs of weight loss work, are that combine proper diet, supplementation of diet and exercise clear. Unfortunately there is no magic pill that no actually strips your body of those pounds and flaccid areas around your waist. So if you are looking for weight loss programs that work, you're going to have to increase their level of physical activity. The magic number is a minimum of 30 minutes, 3 or 4 times a week, however, I feel that the number should be a minimum of 45 minutes to an hour, 3-5 times a week. A good routine can include walking, running, group fitness classes, sports or even exercise at a gym.

* Note * If you're a gym spend some money and have a personal trainer you set a trap with a programme and a monitor and track its progress. Well worth will be the penalty.

Programs of weight loss that also function as a factor diet, where depending on your goals or what its objective is to create a diet that will help you achieve that goal. For example a high value protein and low carb diet if you are looking to lose weight and gain muscle. Diets are not my speciality but there is an unlimited number of sources of information on this topic on the internet and there are thousands of books on this subject. Weight loss programs must include a diet of some kind or if we would have bodies beach while our super-sized fast-food dishes!

* Note * Please consult a nutrition specialist to help with their diet and always consult your physician before starting an exercise program.

Finally, weight loss programs should also include some type of supplement that will help speed up the process. I personally like to use natural products like: ketones of raspberry, green coffee bean extract, Garcinia Cambogia and African Mango extract. The market is flooded with such products, so their due diligence before buying. Make sure that the product that you are choosing is correct for the desired effect. Personally I like to have the explosion more for my money, therefore I pay attention extra strength (aka the amount of supplement per capsule) and the number of capsules per container.

Programs of weight loss that are there, and I wish that good luck in your search. Hard work and determination combined with a weight loss program will help you reach your goals.

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New powerful green tea antioxidant - 2013 anti-cancer, anti-inflammatory weight loss capsule

 

GTC that are present in tea leaves but not fermented or green tea catechins are a subclass of flavonoids which are a group of super antioxidant complex and highly potent molecules, it could be said that beneficial to help you lose weight.

Green tea antioxidants work differently than the antioxidants of green coffee containing chlorogenic acid or CGA unlike catechins, so if that difference clarified in antioxidant which is most beneficial for weight loss, it could say that it is CGA - with a link that explains more about CGA - but catechins also have their benefits.

By which Green Tea Catechins (GTC) antioxidant for weight loss?

As the investigation of the American Journal of Clinical Nutrition concluded in 2011, GTC has 3 profound effects in your diet.

1. Anti-inflammatory benefits:

There are a number of anti-inflammatory benefits that GTC is argued to be instrumental in a paper in one with evidence more conclusive is that it can help treat Diabetes 2 patients.

Diabetes type 2 often edges in your life back and normally is one of the main side effects to keep a bad diet consistently over the years or over weight. Catechins help to relieve the symptoms of this disease which can cause impotence, high blood pressure and swollen joints.

2 Anticancerigenas benefits for smokers:

Carcinogens are those nasty chemicals manufactured designed to help our cars food know best and last longest and most powerfully are in tobacco.

These chemicals are:

Ammonia - used in explosives, they help to keep the combustion of cigarette.

Benzene - again used to burn the cigarette and they are highly toxic.

Carbon monoxide - a suffocating agent who, like many, we know if inhaled in large amounts can cause paralysis of the heart.

Formaldehyde - ironically used to prolong the life of cigarettes and shorten yours.

Acid hydrocyanic - this is what may be causing ulcers and heartburn and is used in large volumes to poison rats.

Tars - they not only stain on teeth and fingers but also literally the lungs.

Scientists have never been clearer the link between carcinogens and cancer and GTC is an antioxidant that 'may', blocking the cell cycle in cancer cells and inhibit certain cancers progress and as such it is subject to serious research.

3. Loss of weight GTC clinical trials:

GTC is 50 times the force of any of the catechins found all other plant species, and this is because green tea leaves can retain their own antioxidant catechins for much longer.

GTC is therefore beneficial for weight loss is that it helps to lower lipid levels derived from free radicals, or simply - fat cells.?

Well, scientists are still not conclusive insurance but when given a basic diet of GTC to those undergoing trials in the American Journal of Clinical Nutrition, results were inconclusive and that 80% of patients spent more than 3% of energy every day lost about 67 more calories without any change to your diet, and with no additional exercise.

Catechin Pro antioxidant green tea weight loss:

Lowers the levels of lipids in the bloodBlocks cancer cell cycle cellsHelps treat obesity related diseases, anti-inflammatory

Antioxidant tea catechin green weight loss with:

No supplementDoesn ain't complete fat burning better restrict levelMost likely suppleneted high glucose uptake with a strong natural fat burning supplement

The supplements strongest natural fat burning CGA and GTC currently on the market can be found here:

, Visit: CGA with GTC

Extracts with CGA and Svetol green coffee bean greatly complement catechins from green tea, providing a healthy platform in which lose weight safely and effectively without any dramatic changes to your diet or fitness regimen.

, Visit: GTC diet 2013