7 Teas That Are Magically Effective in Reducing Weight

Some years ago, we could not imagine using “tea” to lose extra fat. However, the time has changed. There are some herbal teas that are extraordinarily effective in reducing weight. Let me tell you seven amazing teas that might help you lose weight quickly using ginger.

1: Ginger, Honey, and Lemon Tea:

Ginger has natural anti-inflammatory and anti-oxidant and thermogenic properties. It speeds up metabolism process and aids in better digestion. Drinking ginger tea after every meal will make you feel full because it is a natural appetite suppressant. And when you are full, you will no longer be enticed towards snacks between meals. To make this magical tea, add 30 grams of ginger (2 inch long pieces) in boiling water. Add half lemon and 1 tbsp of honey. Mix it well and drink it after lunch and dinner. Hardly 15-minute exercise and a sensible diet with this weight loss ginger tea will give you results as quickly as in just 15 days.

2: Green/Black Tea with Ginger:

As I have told you above, ginger tea keeps hunger pangs under control. This does not mean that you would feel low in energy. Ginger weight loss tea will help you to pep up your energy level as well. You can consume your regular green or black tea but not forget to add crushed ginger to it if you are keen to reduce your belly fat.

3: Peppermint and Ginger Tea:

Do you want to sniff yourself skinny? Try peppermint tea. Peppermint aids greatly in the digestion process. Their refreshing aroma awakens up your senses and makes you feel fresh and energetic. Freshly chopped peppermint leaves and crushed ginger combined with lemon makes a magical weight loss tea. If you feel the taste bit bitter, you can add up some honey.

4: Cinnamon Tea Combined with Ginger:

Cinnamon is a great weight loss natural agent. When combined with ginger, the tea becomes super-effective. Add ¼ tsp cinnamon powder in one cup of water and leave it overnight. In the morning, strain the water and give it a boil. Add half an inch crushed ginger root and give water a boil again. Drink it two times a day.

5: Rosy Ginger Tea:

Rose tea is one of the yummiest teas in the world. Rose petals help in losing weight and preventing constipation. They also make your skin clear by eliminating toxins from the body. Mix two cups of rose petals and freshly sliced ginger in 3 cups of water. Give the water a boil for 5 minutes. Strain it and drink twice a day. Add honey to your taste if you want to.

6: Oolong and Ginger Tea:

Oolong tea is a Chinese tea with unique aroma and flavor. It speeds up the fat burning process. You will need one oolong teabag, 1 tbsp freshly chopped ginger, honey, and lemon. Mix all the ingredients in water, boil for 5 minutes and drink.

7: Ginger and Lemon:

If you do not want to add extra ingredients, just keep it simple. Ginger and lemon are themselves effective metabolism boosters. Lemon has Vitamin-C which increases the immunity and helps in getting rid of toxic agents from your body.

Apart from above weight loss teas, try to include ginger in the food you make on a daily basis. It would not only help in quick digestion of food but also give a delicious flavor and nice whiff to it.

 

Diet For Healthy Skin | Healthy Diet for Glowing Skin

Healthy, thriving skin is something everyone longs for. Often it can seem impossible to achieve such healthy skin. You’ve tried countless face washes, toners, primers, facial sprays, and treatments, but there are still new surfacing pimples, highly visible pores, and redness appearing on your skin. If this is the case for you, it might be time to take a new approach to finding a solution for healthy skin. What you eat, and fuel your body with, affects the skin’s health more than you know. There are certain diets that will greatly improve your skin, along with the rest of your overall health. I know, the word diet can often hold a scary connotation, but, trust me, it’s not that scary. Simply cut out some foods that dump toxins into your body, and replace them with more replenishing options will do wonders for your complexion.

Diet For Healthy Skin
Diet For Healthy Skin

Simple Diet Tips for Healthy Skin

  • Drink Plenty of Water

    Now, this might seem like the most basic piece of advice for achieving healthy skin, but there’s a reason why. Your skin is made up of cells, which are made up of water. Without water, your cells are not equipped to function properly and look their best. When the body consumes more unhealthy liquids, like soda or sweet tea, the skin is not being provided with its necessary nutrients to function properly. Drinking water will give your skin the necessary nutrients to thrive and be healthy.

  • Eat More Fruits and Vegetables

    This might seem like another cliche piece of advice, but there is a reason behind it. Fruits and vegetables contain large amounts of water, which, like previously stated, equips the skin’s cells with the ingredients to thrive. Fruits and vegetables also lack unhealthy ingredients and chemicals that are in most canned, pre-packaged and processed foods. This means that they don’t put impurities into the body, like most other foods.

  • Cut out Junk Food From Your Daily Diet

    Understandably everyone is going to eat a candy bar or bag of chips every now and then. However, cutting back on your junk food intake will increase your skin’s health immensely. Junk foods are mostly made up of artificial flavorings and harmful additives that clog the skin’s pores with unbeneficial oils and toxins. Cutting out junk foods and replacing them with more natural, nutritious foods is guaranteed to do wonders for your skin.

  • Eat Dark Chocolate

    Did I just say chocolate… Yes, I did! This might just be the easiest diet tip to follow through with considering what you actually have to do- eat chocolate. Now, I’m not suggesting that you make dark chocolate another main food group in your diet, but definitely replace some desserts and other chocolates with dark chocolate. Dark chocolate is chocolate made out of at least 70% cocoa. This means that there is much less added processed sugars or additives that add to the majority of unhealthy aspects in other chocolate. Eating more dark chocolate can actually improve your skin’s health, and isn’t too hard on the stomach either!

  • Use More Spices

    The next time you’re about to add an extra tablespoon of butter to the recipe you’re preparing for additional flavor, think again. Substitute that butter for turmeric, paprika, ginger, chili pepper, or garlic. Along with adding more flavor to a dish, it will also benefit the skin. Spices hold many antioxidants that rid the body of toxins that fill the skin with impurities and blemishes. These antioxidants will result in glowing, clear skin possessing minimal pores.

So, the next time you reach for a junk food full of fatty acids or preservatives, think again. Replace those cheetos with an apple, or that cup of iced tea with a cup of water, and just wait for the wondrous effects on your skin!

Jordan is the beauty and brains behind Beautifully Alive! She loves eating healthy and trying new recipes.The self-proclaimed Zumba Queen has a passion for beauty products and loves reading new books. She’s always down for a DIY project!

 

Leading a Fulfilling Life With PCOS

You would probably have heard about PCOS or Polycystic ovary syndrome. It is one of the most common hormonal endocrine disorders in women. Also known as Stein-Leventhal Syndrome, it is believed to affect one in every ten women of child bearing age. The disease is touted to cause infertility, increase the risk of endometrial cancer, heart disease, hypertension, diabetes, high cholesterol etc. Additionally, what worries every female about it is the weight gain that it causes. Here, we would explore how we can control this weight gain and lead a healthy life by following specialized PCOS diet plan.

PCOS and Weight Gain

Most women with PCOS suffer from weight gain. This happens because of the close connection of the disease with the hormone insulin which is released by the pancreas. It is responsible for transporting blood sugar to the muscles for energy as well as transforming the extra glucose into stored fats. However due to PCOS, the insulin level spikes in the body leading to its havoc with symptoms like increased hair growth, weight gain, skin tags, polycystic ovaries, irregular menstruation, fatty liver, high cholesterol levels and a host of other problems.

What is PCOS Diet?

PCOS is caused mainly by insulin resistance or endocrine dysfunction. One of its major effects is uncontrolled weight gain. But doctors and health experts have diagnosed that a low GI diet with a specialized combination of food and proper exercise can keep the disease as well as weight in proper check.

PCOS Diet Guidelines

PCOS is a complex disease whose causes and hormone level varies from woman to woman. Thus, the best diet for PCOS needs to be tailored for each woman individually based on their specific conditions. However, there are some general guidelines which can be followed by each woman not only to keep PCOS and weight gain at bay but also to control the symptoms of the disease. Let’s throw light on which food groups to include and which to exclude in your PCOS diet menu.

Food Groups to Include in the PCOS Diet

PCOS can be easily managed in an effective manner by including healthy PCOS diet food list. They can also help you arrest weight gain and enable you to lead a normal, healthy life.

  • Green Leafy Vegetables

Apart from their known benefits, green leafy vegetables are an excellent arsenal to prevent and manage PCOS. They are not only a staple of a vegetarian PCOS diet but should also prominently feature in the non-vegetarian version as well. Its vitamin content especially B2, B3, B5 and B6 not only enhances sugar and fat metabolism but also improves the thyroid functionality and help create better hormone balance and improve fertility, the key to PCOS management. The minerals help in reducing acidity, inflammation and impaired glucose tolerance. The calcium component of it helps in egg maturation while its potassium content helps in FSH or Follicle Stimulation Hormone Production. Overall, it helps in promoting weight loss and reducing PMS symptoms.

  • Coloured and White Vegetables

Females suffering from PCOS show a high level of oxidative stress. This leads to release of a high number of free radicals. The colored and white vegetables not only give you an appetizing salad to eat but their high antioxidants content goes a long way in neutralizing and eliminating these radicals as well as oxidative stress.

  • Fruits

Generally, women suffering from PCOS avoid fruits because of its fructose content which causes an instant spike in blood sugar levels and thus insulin. However, fruits are also a rich source of fibers, minerals, vitamins, and phytonutrients which help in combating PCOS. Thus one can eat fruits but they should be of low GI index. Additionally, some proteins like nuts should be consumed along with fruits which prevent sudden sugar spike. Recommended fruits are grapefruits, cherries, plums, apples, dried apricot, coconut as well as its milk, orange, prunes etc.

  • Organic Pasture-fed Meat

To combat the toughest problem of weight gain, it is crucial to include lean proteins in a PCOS diet. Pasture-fed meat is not only leaner but they also contain fewer hormones than the normal meat. Again these breeds are fed grains and grass that are not genetically modified and has fewer pesticides. Thus, despite being more expensive, they are more helpful in treating PCOS and attaining hormonal balance.

  • Healthy Fats

Overweight does not equate to cutting all fats from the diet. In reality, healthy fats like essential fatty acids are crucial to maintaining the cell walls which facilitate the entry of nutrients and exit of toxins. They also promote hormonal balance as well as weight management. Thus, it is an important component of a PCOS diet. Healthy fats can be consumed in the form of seeds, nuts, avocado, fishes like tuna and salmon, olive oil etc.

  • Low GI Carbohydrates

It is simply not possible nor is it necessary to shun carbohydrates completely though the choice needs to be done judiciously. Foods with high Glycemic Index like instant cereals, bagels, white bread, rice etc, releases sugar quickly to cause instant spikes. This also spikes insulin release in the body. This eventually causes insulin resistance and obesity and ultimately worsening of the PCOS symptoms. In contrast eating complex carbohydrates with low GI take much longer time to get digested and release sugar which keeps you satiated for longer hours and helps manage blood sugar levels. Recommended foods are legumes, lentils, beans, and non-starchy vegetables.

  • Supplements

Despite following all the guidelines of diet to cure PCOS, many women may find themselves lacking in some essential nutrients and minerals. In this scenario, post doctor’s recommendation, it is essential to take a good mineral and multivitamin supplement. Any women also consume supplements of Vitamin B complex, Vitamin D, chromium, Omega 3 and Ovasitol.

Food Groups to Exclude in the PCOS Diet

Now we list down the food groups which must be avoided as far as possible to lead a healthy life.

  • High Glycemic Index foods

We have already discussed the harmful effects of foods with high GI. Most of these foods are processed to eliminate fibers and nutrients also get eliminated alongside. Thus, they are tasty but lacks essential nutrients and yield high calories. Examples are potato, white rice, muffins, cakes, rice cakes etc. Apart from disrupting insulin levels, they also affect ovulation negatively.

  • Dairy products

Generally, milk and dairy products are considered healthy but they contain a protein which limits the regular processing of the testosterone hormone in the body. This makes its level rise in the body and thus worsens the PCOS symptoms. Owing to this, milk and dairy products need to be avoided by females suffering from PCOS.

  • Soy products

Soy is considered a good alternative to dairy products but even this need to be avoided by PCOS patients. Even though further research and studies are required, present studies indicate that soy products tend to delay ovulation.  Thus, it is a big No especially for those eating a PCOS diet to get pregnant naturally.

  • Unhealthy fats

All unhealthy fats like saturated fats, trans-fats, hydrogenated fats etc. tend to increase the symptoms of PCOS. They also increase the production of oestrogen which impairs the absorption of certain nutrients and causes weight gain. Overall, they enhance all signs of PCOS and increase the risk of various other diseases. They should be avoided even by normal females.

  • Caffeine

Studies have already established that consumption of over 4 cups of coffee per day can impact fertility in women. PCOS women already face fertility issues. Consuming coffee aggravates the problem real fast in women suffering from PCOS. Because of this, it needs to be avoided.

  • Alcohol

Alcohol has high GI and is readily converted into sugar which can escalate insulin resistance as well as impaired glucose tolerance. They also aggravate inflammation and increase the PCOS symptoms.

PCOS Diet Chart

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Since PCOS is not considered an actual disease, its treatment and cure is currently not available. You simply adopt a strategy to reduce its symptoms. The sample chart provided is just a guideline to help you eat a balanced meal while reducing the PCOS symptoms. This diet plan is especially formulated to help you reduce weight. Based on individual preferences and doctor’s consultation, the chart can be easily modified. Also attached is the cheat sheet to help you shop for the right ingredients. Given below are few menus that you can download and add to your daily meal plan for variation.

Menu 1

Menu 2

Menu 3

PCOS Diet Recipes

Now that you know about the diet plan, we share some healthy and tasty recipes that you can easily include in your low carb diet PCOS or PCOS cleanse diet.

  • PCOS Friendly Steamed Asparagus

The dish makes for a terrific breakfast or PCOS diet snacks. Prepare it according to instructions and enjoy.

PCOS Diet Snacks

Enjoy the following recipes for snacks and breakfast.

PCOS Meals and Soups

There are numerous other recipes available online that you can refer to.

 

PCOS Diet Support with Exercise

Losing weight is the most effective way to manage PCOS. While diet and medications help, their results are spectacularly enhanced with the incorporation of an exercise regime. Doing exercise along with the diet plan boosts insulin sensitivity, reduces inflammation, and lowers blood cholesterol levels, increases endorphins which help in reducing depression, lowers heart disease risk, promotes better sleep, regulates hormones and definitely brings about weight loss.

Final Words

To manage PCOS and weight loss effectively, it is crucial to make basic lifestyle changes. You need to look after yourself and manage your stress levels apart from following the PCOS diet plan and exercising regularly. With the additional support of friends and families, there is no reason that a woman suffering from PCOS cannot lead a fulfilling and satisfying life.

 

Hope you gained vital insight Do you know anyone who has successfully kicked PCOS in the butt? Do share your comments below!

Guide for The Atkins Diet – Pros, Cons, Reviews & More

It is always so easy to gain weight but a near impossible task to shed them! Losing weight straight away means that we have to go hungry, give up all tasty food and settle down for bland boiled veggies. But what if you were told that you can eat bacon, eggs, smoked salmon with cream cheese or even steak cooked in butter and still lose weight? Yes, this is indeed true! Thanks to Atkins Diet, you can gorge on meat and mayonnaise-laden sandwiches and still lose weight! Let’s walk through the ins and outs of this diet plan and get inspired for a healthier life!

What is the Atkins Diet?

Originally promoted by the Cardiologist Robert C. Atkins in his book, ‘Dr. Atkins’ Diet Revolution’, the diet plan is about cutting down the carbohydrate content from the diet to a negligible level and increasing the protein and fat portion. Also popularly referred to as the Atkins, Nutritional Approach, the diet plan was originally created for quick and effective weight loss. It is this diet plan which had started the trend of the low carb diet. Instead of a diet plan, it was considered as a healthy approach to eating.

The book’s second version was published in 2002. The plan is divided into four phases and has undergone healthier changes according to the latest knowledge and developments. Many health experts had considered the original plan as unhealthy due to the high content of saturated fats. The modern version is a much healthier take on the original version.

How Does the Atkins Diet Plan Work?

As a general rule, our food is turned into glycogen and released in the blood. Our body converts them into energy and uses it for all body requirements. The remaining glycogen is converted into fats and stored with the help of the insulin hormone. By following the Atkins diet, the body’s source of energy gets transferred from glycogen to stored fats. This state is referred to as the ketosis phase. This is achieved in four phase. The Atkins diet effectiveness in losing weight rapidly has been remarkable.

The Four Phases of the Atkins Diet

As already discussed, the Atkins diet is conducted in four phases which are as below:

  • Phase 1: Induction Phase

This is the first phase of the diet plan where one is supposed to follow some dietary rules like:

  • The carbohydrate intake per day should not exceed 20g of net carbohydrates. This comes mostly from certainly specified vegetables for this phase.
  • Your protein intake comes mostly from poultry, eggs, cheese and red meat.
  • Freely allowed fat sources are fats, margarine, cream and vegetable oils
  • You cannot have refined carbohydrate sources like pasta, bread, grains, starchy vegetables, fruits, and yogurt.
  • You cannot have any nuts, seeds, legumes like peas, beans or lentils.
  • No caffeine or alcohol is allowed
  • You must at least have 8 drinks of 228 ml of which two can be coffee or tea.
  • Calorie free sweeteners can be taken in place of sugars.

This phase should ideally last for about two weeks in which you can expect to be around 7 kgs short of your desired weight goal. In case, you have more weight to lose, this time frame can be extended.

  • Phase 2: Balancing Phase

In this stage, you are adding some nutrient dense and fiber rich foods are added back to the diet like nuts, seeds, some more vegetables, fruits etc. as more carbohydrate sources. Here the net carb can go up to 50 gm per day but gradually. The first week the net carbohydrate amount is 25 g per day and then 5 gm more is added each week though it must not exceed 50 gm net per day. After it, if the person on the diet plan has stopped losing weight, he/she would again reduce the carb by 5 mg per day per week till they slowly start losing weight again.

  • Phase 3: Fine-Tuning or Pre-Maintenance

The carbohydrate content is further increased here to get 80 gm per week while the rate of increase is 10 gm per day gradually in the same manner as it was increased in phase 2.

  • Phase 4: Lifetime Maintenance

This is the lifetime phase in which wider range of carbohydrates is added which stress on healthy eating such that you do not increase your weight but maintain it at a static level.

Atkins Diet Food List

While planning your menu or shopping for food items, the agenda with Atkins diet is to opt for fatty protein source with some vegetables, nuts and some healthy fats. We would thus list out foods that we can eat and food items to avoid. Check out:

Foods to Eat on the Atkins Diet

  • Meats like beef, lamb, pork, chicken, bacon etc.
  • Fatty fish and seafood like sardines, trout, salmon etc.
  • Normal eggs or Omega-3 enriched or pastured eggs.
  • Low carb vegetables like kale, spinach, broccoli
  • Full-fat dairy like butter, cheese, yogurt, cream etc.
  • Healthy fats like virgin oil, coconut oil, avocados etc.
  • Nuts and seeds like almonds, walnuts, sunflower seeds etc.
  • Beverages like green tea, coffee without sugar, water etc.
  • Alcohol can be taken in small amounts. Preferred are dry wine and low carb alcohols.

Foods to Avoid on the Atkins Diet

  • Grains like wheat, rice, rye, barley etc.
  • Sugar and sugar additives like fruit juices, soft drinks, cakes, candies, chocolates, ice-creams etc.
  • Vegetable oils like soybean oil, canola oil, cottonseed oil etc.
  • Trans fat like in processed food and anything with the term ‘hydrogenated’ in its ingredient list.
  • High carb vegetables like carrots, turnips etc. ( not allowed only in induction phase)
  • Diet and ‘low-fat foods’ as they have high sugar content.
  • High carb fruits like banana, pear, oranges, apples, etc. (not allowed only in induction phase)
  • Starches like sweet potatoes, potatoes etc. (not allowed only in induction phase)
  • Legumes like lentils, beans, chickpeas etc. (not allowed only in induction phase)

To help you understand how to create your meal plan, you can refer to this easy sample weekly menu plan below as your guide. The plan is for the induction phase.

Atkins Diet Meal Plan

Benefits of the Atkins Diet

Atkins diet is perhaps one of the most successful diet plans available today which has helped many health buffs reap numerous advantage by sticking to its guidelines. Let’s throw light on some of the key advantages of following this diet.

  • Weight Loss

The major reason the Atkins diet became popular was that of the tremendous weight loss results it gave without any hunger pangs. It gives you rapid weight loss especially during the first phase which can be a source of pure joy for anybody seriously interested in losing weight. While results may vary, you can lose up to 15 pounds of weight in the first two weeks of the first phase.

  • No Calorie Count or Hunger Pangs

We inadvertently associate cut off of all fatty foods and hunger pangs with any diet plans. But with Atkins diet, you can actually have your fill of protein rich and good fats rich food. Moreover, with cutting down on carbs, you tend to lose out on your hunger pangs and thus you tend to eat less overall. Moreover, proteins and fats take much longer time to digest thereby keeping you satiated for longer hours.

  • Improvement and Control of CardiovascularDdiseases

Studies have shown that the Atkins diet can improve the good triglyceride levels in the blood while decreasing the unhealthy cholesterol content of LDL. This prevents the hardening of the arterial walls and thus helps in keeping a healthy heart and keeping various heart diseases like heart attacks, hypertension etc. at bay.

  • Reduced Blood Sugar and Insulin Levels

It is very easy for the body to break down carbohydrates into simple sugars and release them into the blood. Thus, blood sugar levels can spike easily and can prove toxic. In response, the body starts releasing the hormone insulin which converts the blood sugars into energy as well as fat for storing. However, this leads to a body to a condition called ‘insulin resistance’ wherein the body starts failing to bring the blood sugar level down. This leads to type 2 Diabetes. However, when you remove carbohydrate from your diet; the need for insulin decreases. This is because the fats and proteins take much longer time to be digested and they are released as ketones in the blood. Thus, the diet is very effective for diabetes patients.

  • Highly Effective Against Metabolic Syndrome

The metabolic syndrome is nothing but a collection of symptoms like abdominal obesity, elevated blood pressure, high blood sugar levels, high triglycerides and low HDL levels. The Atkins diet can reverse all the five symptoms and thus leaves you healthier as well as more energized.

  • Epilepsy and Related Diseases

Between 2004 and 2014, about thirty studies were conducted using the Modified Atkins Diet and it was proved that the diet was highly effective in reducing symptoms of epilepsy and its related seizure in both adults and children.

  • Helps in Preventing Cancer and Various other Diseases including Mental Ones

The Atkins diet has proved highly effective in fighting many diseases including cancer. The diet is also highly effective in combating many brains’ disorder like Alzheimer’s disease, Parkinson’s disease etc. It is also effective in fighting the endocrine disorder disease PCOS (Polycystic ovary syndrome) found mostly in women and triggered by obesity, hyperinsulinemia, and insulin resistance. Thus, the diet can help you fight various grave diseases.

Disadvantages of the Atkins Diet

Undoubtedly, the Atkins diet offers many advantages but its disadvantages and side effects cannot be ignored as well. Few of its major side effects are:-

  • Very Restrictive in Nature

This is perhaps the biggest drawback of the diet plan. The diet seriously restricts the carbohydrate intake which reduces your fiber intake as well as makes your diet have several nutritional deficiencies like that of calcium, potassium, magnesium etc. This can cause various health problems like constipation, nausea, diarrhea, headache, dizziness, weakness fatigue etc. The deficiency can be balanced with intake of oral supplements. Sometimes, people also complain of leg cramps.

  • Causes Bad Breath

The Atkins diet leads to the formation of ketones instead of glucose in the body. Ketones have an acetone-like a smell. This manifests as bad breath. To counteract it, one needs to intensify their oral hygiene as well as use mouth freshener regularly.

  • Trifle Difficult for Vegetarians

Though vegetarians too can opt for this diet their choice gets severely limited. The diet relies heavily on proteins from meat, fish and dairy products. Thus the diet plan is not really ideal for them.

  • Health Hazards

The excess ketone production due to high protein and fat intake is also frowned upon by the health experts as it can be dangerous for the heart and other body organs especially the kidneys. It can cause kidney stones and even osteoporosis. The lack of fruits and vitamins can cause chronic bowel diseases.

The diet is also known to naturally cause constipation, headache etc. Increasing intake of water, relaxing, meditating etc. can help ebb down the symptoms.

  • Keeping a Tab on Carbohydrates

The diet requires you to forever count your carbohydrate intake, especially in the first phase. This becomes especially difficult especially if carbs and high sugars is an integral part of your diet.

  • An Imbalanced Diet

The diet severely lacks in minerals, vitamins fibers etc. Due to less consumption of fruits and vegetables, you are by default ingesting fewer amounts of vitamins and minerals. This leads to a nutritional deficiency in the body which needs to be balanced with oral supplements.

  • Medical Restrictions

The diet is not recommended for everyone. Pregnant and nursing mothers are not advised to follow it. Simultaneously, people with kidney problems and high uric acid levels are strictly advised not to follow the diet plan. Moreover, people on any kind of medication like that of diabetes; diuretics, hypertension etc. must only follow the diet plan with the consent of their doctor and under their constant monitoring.

Atkins Diet Pros Cons
Atkins Diet Pros Cons

Atkins Diet Reviews

The Atkins Diet Plan has been amidst some of the biggest debatable topics amongst the health experts. The diet plan is the father of all low carb diet and especially the ketogenic diet. The diet plan takes away the staple food like grains, bread, pasta etc. This can lead to a seriously dissatisfied feeling and may make it difficult for a person to stick to this diet plan. It has been found that on an average, no person can continue with this diet plan beyond 2 to 3 years. Moreover, once you start taking in carbohydrates, the likeliness of weight gain increases. The diet plan also fails to meet the parameters of a well-balanced nutrition diet. However, its weight loss results cannot be denied either. The diet has helped many lose weight successfully. One can read many success stories online even of before and after. What we feel is that the diet plan is terrific to kick-start your weight loss endeavor and reach your target goal. Once there, one needs to get back to a well-balanced diet and incorporate an exercise regimen into their life which is absent in the diet plan. This will help you lead a more fulfilling and healthier life. You will not feel deprived of any class of food.  Success Story Atkins Diet 2

Recipes for Atkins Diet

Download Free Atkins Diet Plan PDF

Atkins Weight Loss Calculator

Atkins Diet Before and After

Atkins Diet Before and After Image 2
Atkins Diet Before and After Image 2
Atkins Diet Before and After Image
Atkins Diet Before and After Image

A Beginner’s Guide to Ketosis Diet

Today, we all know that while eating all food groups of food is essential, carbohydrates and not fats is our biggest enemy. It is carbohydrates that trigger quick hunger pangs and sugar cravings within us which lead to fat deposition. Consequently, you can no longer fit into your jeans! This led to the formulation of various low carb diet plans with the Atkins diet as the leader. However, here is another plan that is giving stiff competition to the Atkins diet. This diet plan is none other than the Ketosis Diet plan which turns your body into a fat burning machine. Here, we would walk you through understanding exactly what a Ketosis Diet is and how you can best utilize it to get your dream body and terrific health. Read on:

What is Ketosis Diet?

Before understanding the process, we must first understand what ketosis is. Ketosis is a metabolic state which our body naturally goes in if there is little to no food intake. In this state, the body starts converting the deposited fats as well as available fats into energy molecules called ketones in the liver and releases them in the blood. Normally, the glucose molecules released in the blood is utilized for energy and rest converted into fats. In the absence of glucose molecules, the body starts breaking down these ketones to meet its energy requirements. Compared to glucose molecules, these ketones are a slower burning fuel source. Ketosis diet is thus a high fat, moderate protein and extremely low carb diet which pushes your body in this ketosis state and help you acquire a slim and trim body. Ketosis diet is also popular through many different names like low carb diet, low carb high fat (LCHF) diet, ketogenic diet etc.

Ketosis Diet Plan

In terms of the ratio of food groups, a true ketosis diet involves intake of 75% fats, 20% proteins and 5% carbohydrates. The ketosis diet plan is unlike other diet plans. Here the success depends on your body getting into the ketosis state where it is no longer looking to burn glycogen for its body needs but simply turning to burning ketones. On an average, it takes about 2 weeks of time for the body to turn into a keto machine. Initially, as your body gets deprived of glycogen, many complain of weakness and drowsiness but once your body has entered the ketosis state and has stabilized, you start feeling normal and energized. Here, it may be pointed out that you are not starving your body but simply cutting off maximum carbohydrates from your dietary intake. Now let’s look at what you can eat and what you cannot eat during this diet plan.

  • Foods to Eat in Ketosis Diet

  • Meats like red meat, ham, bacon, sausage, steak, chicken, and turkey.
  • Fatty fishes like salmon, tuna, and trout
  • Whole eggs or omega-3 enriched eggs
  • Butter and cream which should ideally be grass-fed
  • Various kinds of cheese like cheddar, goat, cream, and blue
  • Nearly all nuts and seeds like almonds, walnuts, sunflower, chia etc.
  • Healthy oils like extra virgin olive oil, avocado oil, coconut oil etc.
  • Low carb veggies like green veggies, tomatoes, onions, pepper etc.
  • Foods to avoid in Ketosis Diet

  • High sugar content foods like soda, fruit juice, ice-cream, cakes, smoothies, candies etc.
  • Grains and starches like wheat based products, pasta, rice etc.
  • All fruits except berries
  • All kinds of root vegetables like potatoes, carrots, sweet potatoes etc.
  • Beans and legumes like peas, lentils, kidney beans, chickpea etc.
  • Low-fat and diet products as they are highly processed in carbs
  • All alcohol as they are high in carbs.

Variations of the Ketosis Diet Plan

What we outlined earlier was the standard ketogenic diet referred to as SKD. This diet finds a similarity to the Induction phase of the Atkins diet. Here just about 20 to 50 gm of net carbs are taken on a daily basis. This is the standard ketosis diet which can be taken up by a maximum number of people. It is ideally suited for people who lead a sedentary life and are looking at this diet for weight loss.

Apart from SKD, there are two other major variations of the ketosis diet plan. They are:-

  • Targeted Ketosis Diet

Also referred to TKD, this diet plan involves consuming a modicum amount of carbohydrates before 30 to 60 minutes of a workout session. The carbs advised here are easily digestible ones with high glycemic index. Again glucose based foods are advised and not fructose as they replenish liver glycogen instead of muscle glycogen thereby defeating the entire purpose of the keto diet plan. The purpose of the carbohydrate consumption is to burn it off completely during the workout and not feel any lack of energy. This diet is ideal for people who do an intense exercise involving a lot of lifting of weights. Those who are into body building can go for this diet plan.

  • Cyclic Ketosis Diet

Also referred to as CKD, this is considered the most advanced form of ketosis diet plan. Here the first five days of the week are according to the ketosis diet plan and the weekend is all about carbohydrate overload. This helps maintain lean mass. Here you take about 50 gm of net carb on ketosis days and 450-600 gm carb on high carb days. This type of diet is especially recommended for athletes and body builders.

Ketosis Diet
Ketosis Diet

Ketosis Diet Recipes

Most people think that ketogenic diet plan meals are bland but they can be lip-smacking delicious. We share below some low carb high-fat recipes that you can try while on this diet.

  • Avocado and Egg Fat Bombs

Avocados are rich in monounsaturated fats as well as potassium (one of the ultimate remedy for keto-flu) and vitamins awhile eggs give you essential proteins. To prepare the dish, hard boil 3 large eggs and peel them. Now cut them in half and carefully spoon its egg yolk and put them in a bowl. Next, half the avocado, peel its one-half, cut it in slices and put it in a food processor. To it, add the egg yolks, one-fourth cup mayonnaise, 1 tablespoon lemon juice, ½ teaspoon salt and some freshly ground pepper to taste. Blend till the entire mixture is creamy and smooth. Now you can pour this mixture over the egg whites or over cucumber slices and garnish with chopped spring onions. The prepared cream can be stored in an airtight container for 5 days. This could be an ideal breakfast recipe or used as snacks.

  • Low Carb Italian Meatball

This makes for a wonderful main dish or a party snack. To prepare it, first, let the oven preheat to 350 degrees. The cookie sheet can be lined with parchment paper to make cleanup easier. Saute four ounces of minced white onions in 1 tablespoon of olive oil. Some crushed garlic can also be added to it for added flavor. When the onions are translucent, remove from heat and allow it to cool. Meanwhile, mince 1 cup of shredded parmesan cheese in a food processor until fine grained and keep aside. In a separate bowl now, add 1 cup cold whole milk ricotta cheese and 1 large cold egg. Whisk them well until smooth.  Add 1.5 Tsp sea salt, ½ Tsp freshly ground pepper and 2 tablespoons Italian seasoning to it. Now add onions and mined parmesan cheese and combine everything well. Next, add 1 pound of ground beef (85% lean) to it and mix well. Take about 1-ounce portion of this meat mixture and roll them into balls. Once all the meat mixture has been rolled into balls, place them on a cookie sheet and bake at 350 degrees till cooked and brown. It may take about 20 minutes. Now enjoy these delicious meatballs.

You can find similar delicious recipes over the internet.

Benefits of Ketosis Diet

Though many compare the ketosis diet to Atkins diet since both are low carb, they differ in the key fact that unlike Atkins, the ketosis diet puts a limitation in proteins instead of fat. The low-carb high-fat diet yields plenty of benefits. You are strongly recommended to get a full lipid blood panel done before embarking on a ketosis diet so that you can compare results.

  • Weight loss

While most may find it surprising, eating a high quotient of healthy fats with extreme low carb can result in significant weight loss. The diet results in an extremely low level of the insulin hormone which is a fat storing hormone. This turns your body into a fat burning machine and you start losing weight. For enhanced effect, people include MCT oil like coconut oil into their diet which increases ketone production and fat loss.

  • Controls Blood Sugar

A ketogenic diet is highly recommended for people with diabetes of any type and even for those vulnerable to diabetes. The keto diet has proved more effective in controlling this disease than the low-calorie diet normally recommended for diabetic patients. This is because it effectively lowers blood sugar levels and the negative impact of high insulin levels.

  • Improved Mental Focus

The ketogenic diet has proved specifically useful in increasing mental performance. Ketones are known to be a wonderful source of fuel for the brain. The low carb intake helps avert big spikes in blood sugar. This along with increased intake of fatty acids lead to improved focus, concentration, and overall enhanced brain function.

  • Increased physical endurance, energy and normalized hunger

Fats have shown to be a more effective molecule to burn as fuel than glycogen. Consuming fats also leave you satiated for longer hours as it takes time to digest. This reduces your hunger pangs as well as leaves you more energized with better physical endurance since fats give you a more constant source of energy which can last for weeks and even months.

  • Cholesterol and Blood Pressure

The ketosis diet can improve the blood triglyceride levels as well as cholesterol levels which are responsible for arterial build-up. The ketosis diet is known to show a dramatic increase in blood HDL concentration with a decrease in LDL concentration compared to low-fat diets. This also leads to a more normalized blood pressure.

  • Reduces Acne

One study has shown that the ketogenic diet results in a drop in skin inflammation and lesions. If the ketosis diet is accompanied with reducing dairy intake and strict skin cleansing regimen, then the skin condition improves markedly.

  • Epilepsy

Ever since the 1920s, the ketogenic diet has proved successful in treating uncontrolled epilepsy, especially in children. It has also shown the same successful results in adults. It has proven to decrease seizures in them. It also moves them to take less anti-epileptic drugs which save them from the various side-effects of these drugs.

  • Beneficial for various other diseases

Various studies have shown that the ketosis diet has a positive impact on treating various diseases like the heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, Polycystic ovary syndrome and brain injuries.

Side Effects of Ketosis Diet

Mentioned below are some common side effects which are often seen in people who start the keto diet plan. Most often these side effects are related to lack of micronutrients and dehydration. Drinking plenty of water and eating food with known sources of micronutrients can easily take care of the below-mentioned side-effects.

  • Cramps

People starting a ketogenic diet often complain of cramps especially leg cramps. It normally occurs at mornings or at nights. This occurs due to lack of minerals especially magnesium. Drinking plenty of fluid and intake of salt can help deal with the issue. In severe cases, magnesium supplement can be taken.

  • Constipation

Due to dehydration, another common symptom is constipation. Drinking enough water and in-taking good quality fiber from non-starchy vegetables will resolve the issue. In extreme cases, psyllium husk powder can be consumed at bedtime with a glass of water.

  • Heart palpitations

While transiting to the keto phase, many complain of increased and faster heart beat. Usually drinking plenty of fluids and salt intake can take care of the issue. If it persists, potassium supplement can be taken once a day.

  • Reduced physical performance

While your body is transitioning to the keto phase, you might experience a lack of energy and weakness. This happens because your body is adapting to using fat as energy source. You might feel dizzy and drowsy. However, once the body starts using fat as a fuel source, the side effect starts diminishing.

  • Frequent urination

During the initial first or two days of the ketogenic diet, the body burns off the stored glucose in the liver and muscles and you end up releasing plenty of water. The kidney also starts excreting sodium due to the drop of circulating insulin levels. This causes frequent urination but this diminishes after two to three days.

  • Hypoglycemia

Low blood sugar or hypoglycemia is another common symptom with the ketosis diet. This is more prominent in people who are used to taking high carb diet which makes the body put out a certain amount of insulin to take care of the sugar. However, the symptom like feeling tired, hungry or shaky disappears once the body gets adjusted.

  • Sugar cravings

While on a long term, you reduce sugar cravings, you may feel its spike in initial days. This can last from a couple of days to around three weeks. However, this gradually vanishes.

  • Diarrhea

Due to the macronutrient ratio change, some people can also experience diarrhea. However, this soon becomes stabilized as your body adjusts to the change.

  • Flu-like symptoms

At the onset of the ketosis diet, many experience flu like symptoms which is popularly called as ‘ketosis-flu’ or ‘induction-flu’. This is because the symptoms mimic that of actual flu i.e. headaches, tiredness, lack of motivation, lethargy, brain fog, irritability etc. Again, these disappear within a week or so.

  • Sleep issues

Few people report of sleep troubles. This could be because of low serotonin and insulin levels. In-taking some proteins and little carb before going to bed can take care of the issue. Sometimes eating food high in histamines like avocado, bacon, eggs etc. can induce sleeplessness. Replacing them with more vegetables would take care of the problem.

  • Smelly breath

Sometimes eating low carbs can lead to the smell of acetone in the breath which is like a fruity smell just like nail polish remover.  This happens because acetone is one of the ketone bodies created during ketosis. This also confirms that your body is transitioning to the keto phase. This can be mitigated by following good oral hygiene, using breath fresheners and in extreme case, slightly increasing carbs to decrease the ketosis.

  • Precautions with medications

People who are taking medications for diabetes or blood pressure might need to decrease dose as the body transcends to the ketosis phase. Thus, it is important that they should be under complete doctor supervision and check the blood sugar levels and blood pressure frequently to adjust dosage.

Ketosis Diet before and after Picture
Ketosis Diet before and after Picture

Ketosis Diet Reviews

All in all, the ketogenic diet has found great success amongst people who had tried various diet plans and still failed to lose weight. Additionally, you need not suffer any hunger pangs.  Many reviews are available online where people vouch for mind blowing weight loss. However, on the flip side, you again start gaining weight as you start the intake of carbohydrates. Thus, this needs to be watched out on a regular basis so that you need not gain weight. The diet is also expensive to follow as good fats carry a higher price tag. Thus, the diet can be followed initially to get the stubborn fat melted away but gradually exercise and active lifestyle is needed to keep healthy as the carbohydrates get introduced in the diet.

Ketosis Diet Reviews by Abby Langer

Ketosis Diet Calculator

The Mediterranean Diet- A Healthy Lifestyle Approach

It is no longer a rocket science to surmise that the key to good health is proper exercise as well as proper nutritious and well-balanced diet. To keep pace with the modern changing times, we have seen new exercises coming up and old forms of our traditional exercises like yoga getting a revamp. Similarly, while many new diet plans are being invented every day, the old ones have also been getting new faces and catching our attention. One such diet plan that has successfully grabbed the limelight is the Mediterranean Diet! It is touted as one of the healthiest diet plan existing today. In this write-up, we seek to make you a reasonable expert on this diet plan. Stay hooked!

What is the Mediterranean Diet?

Considered as a healthy way of eating rather than a specially modeled diet plan, the Mediterranean diet draws inspiration from the healthy eating lifestyle of people from countries in and around the Mediterranean region mainly Italy, France, Greece, and Spain. Many of the world’s leading scientists and nutritionists hail it as one of the healthiest diets in the world. The diet focuses on eating plenty of fruits and vegetables, fish, beans, high-fiber bread and whole grains, nuts, and olive oil.  It even incorporates a moderate portion of fish, white meat, and some dairy produce. The diet focuses in swapping bad fats with heart-healthy ones. You are also encouraged to drink a small amount of red wine as it is healthy for the heart. With exercises and active lifestyle incorporated, it helps you to lead a healthier and longer life.

Guiding Principles and Components of the Mediterranean Diet

The Mediterranean Diet is all about mindful eating and sound nutrition habits. Since it is not a diet plan in its strictest meaning, it does not count any calories or adjusts any macros. It is one of the most flexible plans which can easily be adapted to suit your lifestyle. However, it has some basic guiding principles which are:-

  • The major portion of the food consumed should be plant based like fruits, vegetables, legumes, and nuts.
  • Choose whole grains over refined bread and pasta.
  • Unhealthy fats like butter need to be replaced by healthy fats like olive oil and canola oil. Including plenty of olive oil is especially recommended.
  • Resort to herbs and spices in place of salts to flavor foods.
  • Red meat should only be consumed few times a month.
  • Poultry and fish should be consumed twice a week.
  • Healthy sweets can be consumed once or twice a week.
  • Red wine can be consumed in moderation.
  • Meals should be a time-consuming and enjoyable affair with family and friends.
  • Exercise should be a part of your daily routine.

Switching to the Mediterranean Diet Plan

Now that you know the guiding principles, you need not wonder how to do the Mediterranean diet. It is extremely easy to convert your daily food and meal habits according to the guidelines of this diet plan. This eating pattern will yield you numerous benefits including weight loss. Few tips to follow are:

  1. Replace butter and margarine with healthy oils as much as you can

Olive oil is considered the cornerstone of this diet plan. One is allowed up to 4 to 5 servings of it per day with each serving equivalent to 1 tsp. of olive oil, 5 olives or 1/8 of an avocado. Replacing butter with them gives you a healthier yet tasty alternative. For instance, to dip bread, you can replace butter with high-quality extra-virgin olive oil, preferably seasoned with balsamic vinegar. Other oils rich in heart-healthy monounsaturated and beneficial omega-3 fatty acids like canola or walnut oil can also be opted for.

  1. Swap your Proteins

Red meat has plenty of saturated fat. They should be replaced with lean proteins. Again, you can simply by begin by making small changes like eating any kind of fish except fried. Fishes like salmon and tuna come highly recommended from health and heart point of view. Try to change the meal focus from meat to fruits and vegetables. Meats should be an accompaniment as a flavoring and add-ons.

  1. Opt for Whole Grain Bread, Pasta, Rice etc.

The good thing about this diet plan is you need not forget your bread and pasta as recommended by most diet plans. You simply need to make them from whole grains instead of the refined and processed flour. Today, whole grain flour, pasta, and bread is easily available.

  1. Snack on Nuts, Seeds and Low-Fat Cheese or Dairy

Processed snack foods like chips, cookies etc are mostly loaded with sugars, saturated as well as trans fat. In place of them, one can choose healthy snacks like a handful of almonds, walnuts, pumpkin seeds, sunflower seeds etc. You can also resort to calcium-rich low-fat cheese, skimmed milk yogurt with fresh fruit and any other healthy snacks.

  1. Moderate Your Drinks Consumption

Various research conducted indicates that light drinkers are less likely to have heart diseases than those who completely abstain from alcohol. According to studies, alcohol can raise the good HDL cholesterol levels in the body. It also has antioxidants that can stop the arteries from taking LDL cholesterol.

  1. Enjoy Your Meals

The Mediterranean Diet strongly recommends savoring all food items that you would be consuming. It also suggests enjoying the meal with your friends and families. According to its theories, eating slowly gets a person more in tune to the body’s hunger and satiety signals. This prevents overeating and helps you keep excess weight at bay.

Mediterranean Diet Shopping List

The Mediterranean Diet does not ask you to buy anything special or extraordinary. Everything you need is easily available in your local grocery store. You only need to pay attention to choose the least processed option and go for organic products as far as possible. To make things easy, we give below a list for easy reference:-

  • Vegetables- Carrots, onion, kale, spinach, broccoli etc. Frozen healthy mixes can also be taken.
  • Fruits- Apples, oranges, grapes, papaya etc.
  • Berries- Strawberries, blueberries etc.
  • Grains- Whole grain pasta, bread etc.
  • Legumes- Lentils, beans, pulses etc.
  • Seeds- Seeds of sunflower, pumpkin, flax etc.
  • Nuts- Almonds, walnuts, cashews etc.
  • Condiments- Sea salt, pepper, turmeric, cinnamon, bay leaves, coriander etc.
  • Shrimp and shellfish
  • Fish, chicken and pastured eggs
  • Olives
  • Extra virgin olive oil
  • Greek yogurt

Food to Avoid on Mediterranean Diet

The diet plan seeks to eliminate certain food from your diet altogether. Those are:

  • Added sugars of any kind like in candies, sugary sodas, ice-creams, chocolate etc.
  • Refined grains like bagels, white bread, cereals, normal white pasta etc.
  • Highly processed grains- This includes all food items that come in a box as well as those marked as ‘diet’ or ‘low fat’.
  • Trans and saturated fats like butter, margarine etc.
  • Processed meats like hot dogs, bacon, sausages etc.
  • Refined oils like soybean, vegetable, sunflower etc.

Mediterranean Diet Recipes

Like we said, the Mediterranean Diet has numerous recipes that one can try out and pamper the taste buds. To titillate them, we present some recipes below for you to try out:

  • Greek Style Mushrooms

In a pan, add a cup of water, 1 tablespoon of lemon juice, some coriander, pepper, and a bay leaf. Bring the water to a boil and then simmer for about 10 minutes. Add to it clean and rinsed mushrooms which have been thinly sliced. Boil for about a minute or two and then remove from heat. Mix in some parsley and paprika and allow the mixture to cool. At the time of serving, strain the mixture and place it on a dish. Sprinkle with a liberal amount of lemon juice to taste.

Note: the same recipe can be prepared by replacing mushrooms with carrots, turnip sticks, thinly sliced cucumber, leaks or artichoke hearts.

Greek Style Mushrooms Recipe
Greek Style Mushrooms Recipe
  • Zucchini Noodles with Marinara Sauce

It is a terrific recipe which is abundant in Vitamin C, fibers as well as flavors. For it, in a food processor add 2-4 large seeded and chopped tomatoes, 1 diced red bell pepper, 1 cup sun-dried tomatoes, 1 tsp honey, 2 cloves garlic which are crushed, ¾ tsp sea salt, a pinch of cayenne pepper and 2 tbsp minced fresh basil and oregano each. Blend them chunky or smooth and pour into a bowl. Add about 1/4 cup of extra virgin oil to it and mix well. Now take about 6 medium zucchini which you can peel if you like. Turn them into noodles with the help of a spiral slicer. Toss the noodles with abundant prepared marinara sauce to coat them well and serve immediately.

The internet is full of numerous such delicious recipes that you can try out.

Zucchini Noodles with Marinara Sauce
Zucchini Noodles with Marinara Sauce

Benefits of the Mediterranean Diet

The Mediterranean Diet finds approval from many scientists and nutritionists because of its balanced nature and the numerous benefits it offers. Few of them are:-

  • Weight loss

Mediterranean diet for weight loss is considered one of the best diet plans available today. It allows you to eat wholesome food with fats included. You neither have to go hungry nor have to feel deprived of anything. All recipes of this diet plan are extremely delicious and filling. Moreover, there are thousands of recipes available for you to try out. Thus, you neither get bored of same meals nor are your taste buds left neglected. You can even dine out. All you need to do is ask them to cook your meal in olive oil. Combined with the exercises and nutrient dense meals, you are not only able to successfully shed excess flab but are also able to keep regaining of weight at bay.

  • Improves Heart Health

The Mediterranean Diet is extremely heart friendly. The high intake of monounsaturated fats and omega-3 food goes a long way on keeping the heart extremely healthy and significantly reducing the all-cause mortality. The diet is extremely rich in alpha-linolenic acid (ALA). Studies conducted have shown that this diet plan if adopted strictly can reduce the risk of death by cardiac arrest by 30 percent and the risk of sudden cardiac arrest by 45 percent. A major contributor of this is olive oil. A research conducted by Warwick Medical School has shown that olive oil can decrease blood pressure significantly by making nitric oxide more bio-available which goes and keeps the arteries dilated and clear.

  • Helps Fight Cancer

By following the Mediterranean diet, one is able to get a highly favorable and balanced ratio of omega-6 and omega-3 essential fatty acids along with plenty of fiber, antioxidants, and polyphenols.  All these protect the DNA from damage; blocks cell mutation, lower inflammation in the body and delays tumor growth. Many studies and research also tout of olive oil as one of the natural cure for cancer. It highly decreases the risk of bowel and colon cancers.

  • Helps in Diabetes

The fiber rich and low-sugar Mediterranean diet goes a long way in preventing sugar swings and thus is considered a natural diabetes cure.

  • Keeps various Diseases at Bay

The high level of antioxidants and the ability of the diet plan to stabilize and normalize many body organs and their functions help decrease the risk significantly of various diseases like Alzheimer’s, Parkinson’s disease etc.

  • Increases Longevity

It is a known fact that the Mediterranean region has the maximum number of centenarians in the world. This was a major fact that drew the world’s attention on their eating and lifestyle habits. It is believed that the diet reduces the risk of death at any stage by at least 20 percent.

  • Helps you De-Stress and Relax

The Mediterranean Diet plan is not focused on eating alone. It encourages people to spend time in nature as well as surround yourself with friends and families especially at meal times. Today it is an established fact that chronic stress has deteriorated our quality of life. However, these little tweaks of the Mediterranean life naturally de-stress you, relaxes your mind and nurtures a general emotion satisfaction and bonding in your life. This plays a crucial role in keeping many mental and emotional problems at bay.

Reviews of Mediterranean Diet

Health experts rate the Mediterranean diet quite high. It is ranked

  • Second best in terms of overall diet plan.
  • 12th position in term of weight loss
  • Second position as diabetic diet
  • Second best diet for healthy eating
  • 19th position as fast weight loss diet
  • Fourth best heart friendly diet
  • The best plant based diet
  • The best easiest diet to follow

Other favorable points to note are:

  • The diet raises your budget just slightly and so it is highly affordable. You have a number of alternatives as well.
  • Since no food groups are banned, you find it convenient and easy to stick to it long term
  • There are numerous recipes available to break the monotony. You can even dine out. Thus, the convenience is unmatched.
  • Even though you consume plenty of fats, if you keep a check on your calories intake, you can shed significant weight.
  • The diet also allows for dietary restrictions and preferences. For instance, both vegans and non-vegans can adopt it. Since it does not emphasize on salt, it is a terrific low-sodium diet. Though it cannot be qualified as a low-fat diet, it is low in unhealthy saturated fats. The diet plan also works as a gluten free diet.
  • Various studies and research have established that the Mediterranean diet reduces the risk of stroke by 39%; drop out groups from this diet plan is less than half if compared to other diet plans; reduces the risk of various diseases like diabetes, pressure etc. Thus, the diet plan finds great favor amongst the masses.

The Bottom Line

All in all, the Mediterranean Diet is an incredibly healthy and satisfying diet plan that is easy to stick to long term. Combined with its healthy exercise and active lifestyle, you can expect to live real long, hale and hearty. Even those who cannot remain completely faithful to the diet plan can benefit enormously if they eat more food recipes from this plan, dine more leisurely and adopt a more active lifestyle. Those looking to lose weight should check their calories intake and stick to the diet plan for at least six months for best results. Thus the Mediterranean diet is one of the most manageable and effective approaches that you can take towards a healthy and joyful life.

Have you tried the Mediterranean diet? What are your experiences regarding it? Chime in below!

Putting Gluten Free Diet Under The Radar

If you visit supermarkets or even browse grocery websites, you would inevitably come across a new rack of food products- Gluten-free products! Wondering what it is? Going gluten-free is the latest buzz amongst people crazy about eating healthy! Today many people are adopting it as a lifestyle statement! For those who are unaware of it or have partial information, we go ahead and enlighten you all about it in this article. Stay hooked!

Gluten Free Diet Guide
Gluten Free Diet Guide

What is Gluten Free Diet?

Foremost, we must understand what exactly gluten is. It is basically a composite protein found in foods like wheat, rye, barley and food made from these substances like bread, cereals, baked goods etc. This protein is responsible for giving elasticity to dough, in helping them rise as well as giving it a shape and a chewy texture. Unlike other proteins, this protein is considered not so good for the body. It is also a protein that is completely indigestible. Gluten free diet means consuming those foods which do not have this protein gluten. This diet was primarily designed to treat the celiac disease where the gluten protein sometimes slips through the intestinal lining and causes inflammation in the intestines. Today, the diet plan is also adopted by many people as a healthy way of living.

Reasons to choose Gluten free diet plan

There could be several reasons for any of you to opt for a gluten-free diet. Few of them are:-

  • Celiac disease- This is the basic reason gluten free diet plan was formulated. Celiac disease is an auto-immune condition where the gluten triggers a response from the body’s immunity system and causes damage to the intestines. It also blocks the absorption of various nutrients and vitamins into the body.
  • Gluten sensitivity- few people may not suffer from celiac disease but still, show sensitivity and even allergy to gluten. They often face stomach issues post eating foods containing gluten. Thus, it is beneficial for them to opt for a gluten-free diet plan.
  • Paleo DietThis extremely popular diet plan strongly advocates eliminating all grains and gluten containing food from the diet for a healthy lifestyle. Fans of this diet plan love to go gluten free.
  • Personal choice- Few people simply feel better with a gluten free diet plan instead of diet with glutens added. Thus, it is simply a matter of choice.

Common FAQs and Myths About Gluten Diet

While a gluten-free diet is a big rage these days, you would be surprised how unaware people actually about it are. They often believe eliminating gluten is same as eliminating carbohydrates. To help you get the facts right, we discuss below some of the common queries as well as misconceptions about this diet plan.

  • Does everyone need to go gluten free?

No, everyone need not go gluten free. Some cases like people suffering from celiac disease and non-celiac gluten sensitivity have no other option but to go gluten free. However, other can go gluten free for a limited period of time or throughout life as a personal choice. There is no evidence that eating gluten causes any disorders or ill-effects in normal individuals.

  • Does a gluten free diet cause weight loss?

Most people believe that going gluten free means that you lose weight. However, it is not so. Gluten is just a nutrient that you choose to omit from your diet plans. In fact, studies have shown that it is quite common for people on gluten free food to actually gain weight! Not all gluten free foods are healthy. You would experience weight loss if you are opting for healthy foods, checking on the calories consumed and exercising regularly. Today there are numerous gluten-free junk foods like cookies, chips, cakes etc. are easily available. Eating larger portions and gorging on them will only lead to weight gain. Thus, only a healthy lifestyle will help you lose weight.

  • Is gluten free good for diabetic diet?

Gluten is a protein that is often found in high carb foods as they are grain based. High carb food tends to spike blood level sugars as well as make you feel hungry faster. Thus, it would get eliminated if you are eliminating high carb food. In contrast, many gluten-free foods available in various packaging today are lower in nutrient and higher in added sugars, sodium, and saturated fats. This does not spell healthy and good for a diabetic patient. On the other hand, studies have shown that both Celiac disease and Type 1 diabetes have a similar genetic base. This implies that the possibility of people suffering from diabetes also suffering from the celiac disease is quite high.

  • Is gluten free diet a no-carb diet?

This is perhaps the biggest misconception. Gluten free diet is not a no-carb program. For instance, foods like potatoes, sweet potatoes, yams etc are carbohydrate rich food but still gluten free. This is the reason that many people gain weight on gluten-free diet plans. Gluten is mostly found in wheat, barley and rye and thus these grains and all its products must be avoided.

Gluten-Free Diet Benefits

Adopting a healthy gluten-free diet for a limited period of time or as a lifestyle does have its own fair share of benefits. Few of the major benefits are:-

  • Helpful in many Medical Conditions

A gluten-free diet is not only helpful in celiac disease but also in conditions like placebo effect and for those suffering from irritable bowel syndrome, a chronic gastrointestinal disorder, A gluten free diet is also believed to be helpful in alleviating the signs of autism in children though this still requires a concrete scientific evidence.

  • Helps you avoid processed foods

It is a ubiquitous truth that processed foods are essentially unhealthy for you. Since these foods also tend to contain a significant amount of gluten, you are able to easily avoid its harmful effects like chemicals, artificial flavors, and even gluten by opting for a gluten-free diet. You are also able to eliminate many unhealthy oils as well as unhealthy carbohydrates like bread products, cakes, pastries etc. This can help you reduce of many diseases like heart conditions, diabetes and even certain cancers. Your digestion system is certainly boosted by a gluten-free diet and you can reduce chances of ailments like cramping, gas, bloating, stomach upsets, diarrhea etc.

  • If cautious, gluten free diet can be healthy

If you are cautious enough to eat a well balanced and healthy gluten free food, you are likely to feed you body with plenty of vitamins, minerals, antioxidants and healthy carbohydrates, proteins and fats.  Thus, there is a great possibility that you would not only lose weight but would also feel more energetic and healthier. You might be skipping on wheat, barley, and rye but you become open to mindless healthy options like brown rice, quinoa, and many other ancient grains! Today, you find plenty of gluten free flours from which you can cook, bake and even prepare mind blowing tasty recipes and even lip smacking desserts. A gluten-free diet also leads to a healthier skin and stronger hair as it facilitates better absorption of nutrients from the intestine.

Gluten-Free Diet Risks

Today, there is no dearth of people who eat gluten-free diet not because of any medical condition but as a fad diet. However, being gluten free does not necessarily make any food healthy. It can actually increase your chances of missing out on a healthy well-balanced diet. Many gluten free products like waffles, crackers, pretzels, pancakes etc made from white rice flour, tapioca flour etc. can be just as unhealthy as their counterparts prepared from wheat flour. Again many food grains are refined and processed to make them gluten free. The process makes them lose the critical nutrients like the fiber, iron, zinc, calcium, riboflavin, vitamins etc. Thus, it is better to eat a gluten-containing diet if there are no medical restrictions and concentrate on eating healthy foods.

What Does a Healthy Gluten- Free Diet Look Like?

A typical gluten-free meal is very similar to a traditionally healthy diet. Your plate would typically have lean proteins like meat, fish, and poultry, a serving of healthy fat like avocado, nuts or seeds and a generous amount of vegetables, fruits and some dairy products like milk, cheese or yogurt.

Gluten Free Food List

If you are now embarking on a gluten free diet, you would definitely need to revamp your kitchen shelves as well as your refrigerator. As you get your shopping bag ready, it’s important to get your food list of various categories ready so that you can shop right. Read on:

Naturally Gluten free grains and starches

There are plenty of whole grains and their flour and starches which are naturally gluten free and thus can be easily consumed in various recipes. Few of them are:

  • Rice
  • Millet
  • Quinoa
  • Oats ( Check for gluten free label since they can be cross-contaminated as they are mostly processed in facilities which process wheat)
  • Sorghum
  • Cassava/ Yuca
  • Corn
  • Teff
  • Amaranth
  • Buckwheat
  • Potatoes and potato flour

Today you can easily find bread, pasta, crackers and various other grain-based products which are gluten free. While you look for a label, you can look at the ingredients list and avoid food items which have wheat and its varieties like Kamut, durum, whole wheat, semolina, barley, rye, malt, triticale( a cross of rye and wheat) etc.

Gluten free Vegetables and Fruits

You can have all natural fruits and vegetables without any worries. They are a rich source of vitamins, minerals, antioxidants as well as fibers. However, you need to avoid most processed vegetables and fruits as the ingredients used in their preservation may contain gluten. The plain frozen ones or those canned with water or natural juices are normally gluten free. While going for processed fruits and vegetables, avoid those that have

  • Hydrolyzed wheat protein
  • Malt of any kind
  • Modified food starch as this is most likely a wheat derivative
  • Gluten stabilizer
  • Maltodextrin if it is made from wheat.
  • Gluten free Proteins

There is plenty of naturally occurring gluten free proteins. Some of its varieties are:

  • Red meat like pork, lamb, fresh beef, goat, bison, duck, etc.
  • Poultry
  • Seafood like fresh fish, lobster, scallops, clams etc.
  • Tofu ( check to see no gluten based products are used on it)
  • Beans
  • Nuts and seeds

Proteins like processed meats, cold cuts and ground meat and even burgers should be looked into to ensure no gluten based ingredient has been used on them or they have not become cross-contaminated. One should completely avoid the vegetarian protein Seitan as it is predominantly gluten.

  • Sauces, spices, and condiments

Most of the dry spices, mayonnaise as well as mustard are generally gluten free but one must look into its ingredients to ensure no gluten dressing or preservative has been added or any cross-contamination have happened. Beware of readymade sauces as most of them like ketchup, Worcestershire sauce, barbecue sauce, soy sauce, malt vinegar etc. have gluten in them and thus should be avoided.

  • Desserts and sweets

Most of desserts and sweets are typically made from wheat products. However, with the gluten- free wave, many bakeries and confectionaries have started preparing cakes, puddings etc from gluten free ingredients. Most chocolates are gluten free though one must exercise caution and read liable before consuming. The same holds true for hard candy and gummies, ice creams, gelato, frozen yogurt, sherbet etc. For all grain-based desserts like cakes, pies, pastries etc, one must exercise utmost caution and ensure that it is made from gluten free flour. However, one must remember that not all gluten free desserts are healthy.

  • Drinks and beverages

There are plenty of gluten-free drinks and beverages available. Most of the tea, coffee, juices, sodas and sports drinks are gluten free but they should be nevertheless checked for cross contamination. Beer is definitely a drink having plenty of gluten. There are some alcohols which are gluten free and some have gluten. Thus, one should confirm before consuming any type of alcohol.

Gluten Free Meal Plan
Gluten Free Meal Plan

Final Thoughts on Gluten Free Diet

Going on a gluten-free diet is no mean feat. It means giving up your staples like bread, pasta, cereals etc. However, today, there is an increasing ease of finding plenty of gluten free alternatives. Thus, life is easier for people who have no choice but to eat gluten free diet due to medical requirements. For others, it’s best to have a well-balanced diet and even go gluten free for short span of time to find the zone that best fits them and read related posts.

Have you ever been on a gluten-free diet? What has been your experience? Weigh in below! We would love to hear your opinion and experiences on this absolutely popular diet plan!

 

How to Make Strawberry Banana Smoothie

Are you crazy after strawberries? Yes, I am. I love them! And I love everything one can make of it Strawberry Cake, Strawberry Ice-Cream, Strawberry Smoothie! Of late my favorite is Strawberry Banana Smoothie which gives me the right fruity kick to start my day! Healthy, delicious and absolutely lip-smacking. If you are wondering How to Make Strawberry Banana Smoothie, then the answer is right here! It is very simple to make with easy steps. In no time you are ready with your healthy smoothie.

Strawberry Banana Smoothie
Strawberry Banana Smoothie

So here is your Strawberry Banana Smoothie Recipe!

Ingredients Required for Strawberry Banana Smoothie (Serves 2)

  • 1cup Fresh Strawberries
  • 1 Medium Banana
  • 1 cup skim milk (You can use 1 cup Greek yogurt, non-fat)
  • 14cup Splenda sugar substitute/Honey (Optional)
  • 6 -8ice cubes
Strawberry Banana Smoothie Recipe
Strawberry Banana Smoothie Recipe

Directions to make the smoothie

  1. You need to put all the ingredients in a blender and blend them well.
  2. Serve Immediately in Glasses!

If the strawberries you use are not very sweet, then you might need to add a little extra sweetener in the form of some maple syrup or date honey.

This is tasty, fruity, healthy and amazing for your skin. Perfect for those warm Spring days!

South Beach Diet | Concept, Pros, Cons & Reviews

This is the era when diet plans are an important part of any fitness freak person’s life as well as those who wish to lose weight without sweating over the treadmills. There are numerous diet plans available today though there is just a few fundamental basis on which they are planned. One such popular base is taking a low carb, low fat and high protein diet. While Atkins diet plan is the star of this scene, South Beach diet is not far behind. Here we would know all about South Beach Diet and its various defining features.

What is South Beach Diet?

The brainchild of the Miami– based cardiologist, Arthur Agatston, the South Beach Diet was created in 2003. He created the diet plan initially to help his patients lead a healthy life but its weight loss benefits soon manifested and it was then first published in his best-selling book, “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.” Despite being low carb, the diet plan differs from the Atkins diet. It does not count carbs but focuses on selecting the right carbs and right fats. Thus, this diet plan, being rich in low-glycemic-index carbs, unsaturated fats, and lean proteins, is more healthy and realistic and thus is more feasible and easy to follow.

How Does the South Beach Diet Work?

The south beach diet is based on the principle of glycemic index.  The theory is that once you have consumed carbohydrates, it is easily digested and converted into sugars which are released in the blood causing a spike in blood sugars. To counteract it, the pancreas releases insulin to remove sugar from the blood. Eating high glycemic food like bagels, corn flakes, jacket potatoes etc. causes a blood sugar spike. This, in turn, triggers high insulin production which causes a sudden drop in blood sugars to leave you feeling weak, lacking in energy and hungry within a short time of eating food. Insulin is also believed to be a crucial contributor to obesity as it facilitates the conversion of sugars into fat deposits to remove it from the blood. Thus, if you are not consuming foods which get converted into sugars fast, you do not feel hungry within short spans and even the insulin production remains stable.

Agatston stated that if one eats a combination of proteins, good fats and carbohydrate food with low glycemic index (GI). High GI food release sugars much faster in the blood. But the combination food takes the time to release sugars and it is released gradually instead of all at once, which leaves you satiated for long. Thus, you do not overeat and go healthy and slim.

Phases of the South Beach

The south beach diet is essential to help you eat in a healthy way irrespective of whether you wish to lose weight or not. The diet plan unfolds in three phases with each phase getting progressively less restrictive. The diet plan allows you three meals, two snacks, and even one high protein dessert. The diet plan can continue for as long as you desire to depend on your weight loss goals. Let’s look into each phase of the diet plan:-

  • South Beach Diet- Phase 1

This phase is the strictest of all phases but announces its aim clearly to kick start your weight loss goals. It works towards stabilizing the blood sugar levels and minimize your hunger as well as sugar cravings. It is also the shortest phase and must not exceed two weeks. In this phase, you are prohibited to eat any kind of grains and other high carb foods to decrease sugar spikes and food cravings. Your food choices are extremely limited here and restricted to lean proteins (seafood, lean beef, skinless poultry, soy products etc.), high fiber vegetables and legumes, low-fat dairy which includes specific types of cheese, avocado, nuts, seeds and healthy unsaturated oils like olive oil. Here you get rid of the habit of eating junk food and overcome your cravings. With three meals and two snacks, you actually provide food to your body even before hunger strikes. In this phase, you can lose anything from 8 to 13 pounds depending on your body condition.

A typical day menu of stage 1 can be:

  • Breakfast– Tea/Coffee without sugar and omelet with smoked salmon/ baked eggs with spinach and ham.
  • Lunch– Shrimp or scallop salad with iced tea or sparkling water.
  • Dinner– Grilled tuna or pork with grilled vegetables and salad.
  • Dessert– Ricotta cheesecake or chilled espresso custard.
  • Snacks– Muenster cheese bites or roasted chickpeas or Turkey rollup.
South Beach Diet Phase 1
South Beach Diet Phase 1
  • South Beach Diet- Phase 2

This phase needs to be continued till you reach your desired weight goal. In this week you can lose about 1-2 pounds per week. Here the food of phase 1 continues but you add limited amount of fruits, good carbs like whole grains, brown rice, green beans, whole wheat pasta etc. and limited amount of certain specific types of alcohol.

  • South Beach Diet- Phase 3

This is the maintenance phase which starts after you have reached your desired weight and is supposed to continue throughout your life. Here you are allowed to eat everything but are always encouraged to continue to eat with the right food choices. Here you learn to eat other food in moderation such that you do not gain weight.

Eating Principles of the South Beach Diet

In all the three phases, you are strongly recommended to follow a basic exercise regime to keep yourself healthy and fit. If at any point in phase 3, you start gaining weight, you simply need to switch back to phase 1 and start the cycle again. At every phase you must always plan your meals on the eating principles of the South Beach Diet which are:

  • Fibrous foods like vegetables, fruits and legumes should be consumed as they slow down the digestion process and keep you satiated for longer hours. From phase 2, you should ideally have at least half cup of vegetables at breakfast and two cups at both lunch and dinner.
  • Good fats like the monounsaturated fatty acids of olive oil, avocado or canola oils as well as polyunsaturated fats like in flaxseed, nuts and fish should be part of your diet in moderation. They not only keep the cells and body healthy but also keep you satiated. The diet recommends taking 2 tablespoons of oil and 1/4 cup of nuts everyday in your meal planning.
  • Proteins should be the abundant form of your meals as they take time for digestion and do not spike blood sugar levels which trigger hunger and thus overeating. Lena protein is always encouraged.

Does the South Beach Diet Work?

The South beach diet’s approach is practical and uncomplicated. You are neither counting calories here nor calculating percentages of each food group like carbohydrates, proteins or fats. The diet plan allows for great flexibility and you can always switch back to phase 1 if you have deviated much. The meals prepared here are easy to make with normal ingredients found in the supermarket. This diet is so popular that you even get deliciously prepared meal packages of this diet online to order easily. You even get its delicious smoothies and snacks. The diet plan can easily be taken up by vegans as well who can eat legumes, beans and soy products instead of lean meats. Gluten is also vets avoided since the diet is all about cutting on bad carbs. Thus, the diet plan works for gluten sensitive people as well. Thus, one can state that it is a nutritious diet plan which works. Besides the first restrictive phase, it forms a healthy approach to eating.

Pros of the South Beach Diet

Let’s now throw light on some of the key advantages of this diet plan.

  • A Balanced Diet – The diet is all about eating good carbs and good fats with lean proteins. Thus the diet provides a well-balanced nutrition, unlike many other diet plans.
  • Few restrictions and no calorie count- The diet plan look realistic and feasible as you are allowed to eat three meals and two snacks. There is no counting of calories. You need not suffer hunger or deny yourself any food. You simply need to strive for balance and eat healthily. This makes the plan realistic and easy to follow.
  • Easy to follow- The meals and snacks required to eat under this plan can be easily whipped up and prepared at home. You need not buy any expensive health supplements, replacement shakes or any special ingredient to achieve weight loss. In the diet plan, you also have the flexibility to have cheat days. This makes the plan easy to stick to and achieve success.
  • Weight loss- A study conducted by the Western Michigan University established that a considerable amount of weight loss was achieved in the first week of the diet plan itself. Here, you are eliminating food that induces faster hunger pangs and cravings for sugar and refined starches. This alone helps you lose weight without any hardship.
  • No hunger pangs or cravings- The toughest challenge of any diet plan is the hunger pangs as well as feelings of being deprived of food. Here, you eat regular portion foods at regular intervals and thus do not feel deprived. Moreover, consuming more of lean proteins and healthy fats leave you full and satiated for a much longer time. In the absence of easy and refined carbohydrates, your cravings disappear. It has a very limited restriction period which makes the plan further easy to follow.

Cons of the South Beach Diet

The plan has certain disadvantages as well. Few of them are:-

  • Excludes Fruit– Most diet plans stress on eating fruits as they are a storehouse of vitamins and minerals. In contrast, the beach diet plan excludes fruits and even categorizes some fruits like watermelon as bad carbs. This compromised vitamins and minerals intake can lead to weakness, fatigue and even dehydration.
  • Slightly Expensive Plan– The diet plan is a heavy on the pocket. While lean proteins definitely do not come cheap, the complex carbs like whole grains, brown rice etc. are also expensive compared to starch carbohydrate foods.
  • Does not promote a healthy lifestyle– The entire diet plan is based on elimination of carbohydrates and unhealthy fats. There is no specific exercise regime mentioned.
  • Shortcomings of the Diet Plan– The diet can be tough to follow for those who are used to eating a carbohydrate-rich diet. They may start feeling weak, dizzy and show many other symptoms. The diet is also difficult to follow for all those people who are averse to eating dairy products as most of its snacks are dairy based. Moreover, it bans eating soy in the first two weeks.

South Beach Diet Reviews

Most nutritionists and dieticians recommend eating a low GI food. However, they also do not think that all high GI foods should be banned. Again the GI if any food changes with the way and the nature in which it is cooked. We know the GI of limited foods. This makes a challenge to know about actual GI of foods. The GI of food also changes with the way foods are combined and eaten together.

Experts are also unhappy about the rapid weight loss of the program. They do not recommend losing more than 2 lb of weight per week to remain in good health. They call it unhealthy and unstable as it is induced merely by restricting calories due to severe carbohydrate restriction.

However, most agree that it is overall a well balanced diet plan. Its first two weeks are most problematic. The rapid weight loss could be just loss of water as well as lean muscle weight instead of fat. Thus, it is strongly recommended to drink plenty of water during the first phase. Your body also gets prone to developing Ketoacidosis as the body is deriving its energy from fats instead of carbohydrates. Ketoacidosis occurs due to poor insulin production just like diabetes and can cause mental confusion, coma and even death. Even people suffering from diabetes should be under medical supervision while on the diet for monitoring sugar levels. However, the diet plan is good for the heart and the cardiovascular system, for which it was initially prepared.

There are also few studies conducted to establish the long-term health impact of the diet plan apart from the ones conducted by its creator himself. Experts rank the diet plan on 24th position in terms of best diet overall.

Final Thoughts on the South Beach Diet Plan

Finally, it can be concluded that the diet plan looks fairly feasible, balanced and realistic and can be taken up. However, it does require will power and determination or you may end up gaining weight. It would take time to alter your entire eating habit but if you succeed in achieving it, you will never gain weight.

 

The Different Types of Vegetarian Diet

If you are considering giving up meat or other animal products from your diet, then you might be in a bit of confusion to decide what diet to take up. Moreover, the numerous types of vegetarian diet available might add up to your confusion leaving you in totally perplex condition.

To make things simpler you need to have a clear idea of the numerous types of vegetarian diets available. This will help you to get out from the confused state of mind, making it clear that what all is to be included and what is not to be included in the type of vegetarian diet that you finally end up choosing.

What is a Vegetarian Diet?

A vegetarian diet is a diet that consists of pulses, grains, nuts, seeds, legumes, alga, fungi, fruits, vegetables, yeast and all other foods that are non–animal based for example salt, vegetable oil, spices etc. In some cases, the dairy products, honey or eggs are included and sometimes they excluded from the vegetarian diet.

Overall, a vegetarian does not consist of food that has been produced from any part of the bodies of the living or dead animal which is inclusive of poultry, fish, meat, insects or any other by-products or foods that are processed by the help of these.

Types of Vegetarian Diet
Types of Vegetarian Diet

Types of Vegetarian Diet

There are numerous different types of vegetarian diet which are as described below.

Vegan Diet

The vegan diet is considered to be the most restrictive of all the other types of vegetarian diet. This type of vegetarian diet eliminates all sorts of products in the food that comes from animals. In this diet, not only meat, fish and eggs are avoided but also all the dairy products are eliminated as well like milk, milk products, honey etc.

This shows that this vegan diet is such a vegetarian diet which is the strictest of all other types and abstains from any products that are related to animals in any respect. This diet is generally considered to be healthy and good in terms of prevention of diseases.

But proper planning is essential so that adequate amount of protein, calcium, and iron gets included in the diet. It is recommended that people want to take up vegetarian diet should begin with a less restrictive one before finally taking the complete vegetarian diet or the vegan diet.

The vegan diet
The vegan diet

Lacto–Vegetarian Diet

This type of vegetarian diet is comparatively a less restrictive one as compared to vegan diet. In this diet, all the products of the dairy like milk, butter, cheese, yogurt etc. are included. Eggs also do not form a part of this form of diet.

Hence, very rightly a less restrictive one but the lacto–vegetarian diet does not include any kind of flesh of animals like chicken, mutton, beef, fish, shellfish etc. In this form of diet, one is less likely to develop any kind of deficiency of calcium since milk and other milk products are included which are the rich sources of calcium.

Ovo – Vegetarian Diet

An ovo–vegetarian diet excludes all sorts of meat both red meat and white meat. It also excludes fish, fowl and all the dairy products as well. But this form of diet includes eggs which prove to be beneficial since the protein needs of the body is satisfied but it remains deficient on the calcium part due to the absence of milk products.

Lacto – Ovo Vegetarian Diet

In the lacto–ovo vegetarian diet, no flesh of animals is included like fish. Chicken etc. But the diet includes all the products from the dairy and most importantly the eggs are also included in this type of diet. Thus, this is much restrictive in nature and highly advantageous since both the calcium requirements and the protein requirements are met with ease due to the presence of different types of milk products and eggs in this particular form of diet.

Pescatarian Diet

This diet is technically not a vegetarian diet because this diet includes consumption of fish and seafood but all the meat products are avoided whether it be red or white meat. All the products from dairy and eggs are included in this form of diet. Hence, the pescatarian diet is not considered to be a vegetarian one.

Pollotarian Diet

A pollotarian diet, somewhat similar to the pescatarian diet in terms of not being a vegetarian one. Pollotarian diet is considered to be a semi-vegetarian diet which includes meat consumption but this meat consumption is restricted to only poultry and fowl only. This form of diet does not include red meat, fish or seafood but all the dairy products and eggs form a part of this diet.

Flexitarian Diet

As indicated by the name, this form of diet is flexible in nature. This diet is even less restrictive than the lacto–ovo vegetarian diet. In this form of diet usually, a lacto–ovo vegetarian diet is consumed including some occasional addition of meat products, seafood, and fish.

Thus, the base of this diet remains vegetarian since the addition of meat products is occasional. This diet is recommended for those who are planning live on a vegetarian diet so that they get used to it before finally completely giving of non-vegetarian diet.

Vegetarian Diet
Vegetarian Diet

Benefits of Vegetarian Diet

Getting on a vegetarian diet can have a significant effect on the health of the individual. A vegetarian is mainly associated with a higher consumption of fibers, vitamins C and E, folic acid, magnesium, unsaturated fat and several phytochemicals. This, in turn, results in the lowering of cholesterol level in the body. The fat tends to decrease and the blood pressure is level is proper. It also helps in the prevention of heart disease as well. Some other benefits of a vegetarian diet are as mentioned below.

Some other Benefits of a Vegetarian Diet are as Mentioned Below:

Benefits of a Vegetarian Diet
Benefits of a Vegetarian Diet

Mood Enhancer

A Vegetarian Diet might play a vital role in the improvement of the mood of the individual. Arachidonic acid is a substance that is found in animals and hence it comes from dietary animal sources which are not very high on a vegetarian diet. Researchers have revealed that there is a significant connection between arachidonic acid and mood disturbances. Thus, a lower level of arachidonic acid may play a crucial role in the improvement of mood.

Improves Symptoms of Psoriasis

A vegetarian diet plays a crucial role in improving the symptoms of Psoriasis which is actually a skin disease causing irritation and redness. Researchers have proved that a vegetarian diet is good for this skin disease.

Aids in Lowering Blood Sugar Levels

One great benefit of the vegetarian diet is that significantly reduces the incidence of diabetes. Several studies have confirmed that the vegetarian diets offer a very important benefit for the proper and effective management of diabetes by reducing the likelihood of the occurrence of the disease to about fifty percent.

Fewer Chances to Develop a Cataract

It has been seen that meat eaters are more likely to develop a cataract. On the other hand, one who is on a vegetarian diet is at a much lower risk of developing a cataract. Thus, proving that eating a vegetarian diet decreases the chances of getting a cataract to a great extent.

Lower Risk of Cardiovascular Disease

Studies have revealed that there is a significant connection between a vegetarian diet and lowered risk of development of a cardiovascular disease. Almost all the vegetarian diets are inclusive of rich antioxidants and these molecules of antioxidants play a vital role in the reduction of damage that is caused by oxidative stress including atherosclerosis. Hence, a vegetarian diet is very important in the reduction of cardiovascular diseases.

Lowers Levels of Cholesterol

Individuals on a vegetarian diet have reduced cholesterol levels in the blood lower as compared to the individuals on a non–vegetarian diet. Levels of cholesterol in the blood are elevated on the consumption of animal fat which comes with no health benefit at all. But when removed from the diet not only lowers the cholesterol level but also removes all other harmful effects it has on the health of humans.

Reduces Obesity

A vegetarian diet reduces the risk of obesity and stroke. By following a vegetarian diet is a very good and effective way for the lowering of the weight of the body and at the same time, it significantly reduces the chances of strokes.

Reduces Chances of Stones in Kidney

Following a vegetarian diet will reduce the chances of developing stones in the kidney. When the consumption of animal protein is eliminated from the diet and instead vegetables are consumed, it helps to increase the pH levels in the urine, whereas low pH levels in the urine are associated with the formation of stones in the kidney.

One might sometimes think that a vegetarian diet is deficient in terms of nutrition which will make one hungry sooner but in reality, it is not the case. A vegetarian diet has the capacity to satisfy all the nutritional requirements of the body.

Thus, it can be very well understood that one should be very careful while choosing the type of vegetarian diet in a proper proportion so that all the nutritional needs of the body can be met.