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

http://yttrium-technology.com/sample-diets/wp-content/uploads/2016/01/fef8039b7e.jpg

https://s-media-cache-ak0.pinimg.com/736x/30/da/72/30da72c8c509492be090313d5c6eb8ae–thyroid-health-health-motivation.jpg

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

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!

 

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.

The Dukan Diet : Concept, Pros, Cons, Reviews

Like many other things, diet plans have become a big rage today. People like to restrict themselves via these diet plans and the loose significant amount of weight within a short span of time and attain an envious beach ready body. However, the problem starts after the diet plan is successfully over. Most find it difficult to retain their weight loss. Once switching to normal diet, all lost flab is quickly regained and we are back to square one.  Amidst this turmoil, one diet plan, the Dukan diet plan has been grabbing the limelight. It claims to yield rapid and permanent weight loss without any hunger pangs. Here, we would review the diet plan and know about its various aspects.

What is Dukan Diet?

The brainchild of the French doctor and expert on weight management, Pierre Dukan, the Dukan diet is a well balanced four phase plan that promises you a realistic weight loss over a period of time which will remain permanent.  The best thing that sells this high protein, low-carb and low-fat diet plan to any dieter is that you can actually eat an unlimited amount of food and need not feel any hunger pangs. The diet plan is highlighted by a list of hundred food items that you are allowed to eat during its four phases. In general, you can lose up to 10 pounds in the first week and a sustained 2 to 4 pounds per subsequent weeks till you reach your weight goals. The diet plan was first published in 2000 in France but began gaining grounds throughout the world and UK since about 2010.

How does Dukan Diet Work?

The Dukan Diet is built on the fact that the key to losing fat is not counting calories but in eating proteins. A weight loss powerhouse, proteins essentially have long chains of building blocks, the amino acids which are very strongly bonded. These take much time and effort by the body to break it down as compared to carbohydrates and proteins. For instance, when compared, if about 100 calories are taken in for each group, the body consumes 30 calories to digest proteins, 12 calories to digest fats and just 7 calories to digest carbohydrates. Thus, a maximum calorie is used by the body to digest proteins. As the time taken for its digestion is also longest, it keeps the food in the stomach for a much longer time and you feel satiated for a longer time. Additionally, the diet looks to seriously cut carbohydrates including those coming from fruits and vegetables. The reason behind it is that carbohydrates encourage secretion of insulin which not only controls blood sugar levels but also encourages storage of fats.

The Dukan Diet
The Dukan Diet

Dukan Diet Phases – The Dukan Diet made Easy for You!

The Dukan Diet constitutes of four phases, each of which has plenty of do’s and don’ts which are supposed to be followed strictly. Even a slight deviation is believed to be destructive to the final results of the diet plan. The first two stages are considered the actual fact loss stages while the latter two are considered as stabilizing stages which ensure that the weight lost is not regained back. Let us glimpse through each phase of the diet plan.

  • Dukan Diet Phase 1- The Attack Phase

This is touted as the short, sharp and shocking initial stage which makes your body lose weight fast. An all-you-can-eat, portion-wise phase, here you are supposed to consume just pure proteins along with 20 minutes of walk. While technically there is just egg white which is pure protein, 72 food items are available to choose from and consume here. However, despite eating to heart’s content you lose significant weight in this phase. The phase is supposed to last about five to ten days and manifests significant weight loss. Here carbohydrates are excluded completely or almost completely. Here, the weight loss is mostly the loss due to water retention loss from the body. The common food items consumed here are lean beef, pork and venison, veal, fish, poultry without skin, organ meat like liver,kidney and tongue, low fat ham, shellfish, turkey and chicken, eggs, non-fat dairy, vegetable proteins like tofu and seitan, water, no-calorie drinks like diet soda and one and half tablespoons of oat bran. Water drinking should be optimal with 6 cups as the minimum quantity. Within its five days, you tend to lose about 4 to 7 pounds.

  • Dukan Diet Phase 2 – The Cruise Phase

In this phase, you can add specific all-you-can-eat vegetables. This list includes the non-starchy vegetables like mushrooms, cucumbers, zucchini, peppers, spinach, lettuce, kale and other leafy greens, broccoli, cauliflower, cabbage, Brussels sprouts, bell pepper, asparagus, artichokes, eggplant, celery, tomatoes, green beans, onion, leeks, shallots, pumpkin, turnip etc.  The diet has a list of about 32 vegetables that you can eat in addition to an extra half tablespoon of oat bran from attack phase. 1 teaspoon of oil can be taken daily for greasing pans etc. No other fat is allowed. Here, you are advised to alternate one day as pure protein day and the other day as protein plus vegetable day. The phase can be executed for an unlimited period of time till you attain your desired weight. Here you take about 3 days to lose a pound of weight.

  • Dukan Diet Phase- 3- The Consolidation Phase

This phase is considered most crucial of the three phases as this consolidates the weight loss. This is also the same vulnerable period in which you tend to gain back your lost weight. Thus, the main purpose of this phase is to stop the rebound effect. Here, you start eating the previously forbidden foods in small quantities as well as indulging in 2 ‘celebration meals’ per week. Here, you can eat veggies, one fruit, two slices of whole wheat bread and a serving of hard cheese. In the celebration meal, you can eat whatever you desire like starchy food, indulgence proteins etc. You can also have a glass of wine in your celebration meal. Simultaneously, you continue to have 2 tablespoons of oat bran every day. This is a strict timeline phase. You can be in this phase for five days per pound of weight lost. Additionally, one day per week of this should be of the ‘Attack Phase’.

  • Dukan Diet Phase 4- The Stabilization Phase

This is the final phase of the diet plan where you simply work on maintaining and stabilizing the improvements achieved during all the previous phases of the diet. The food is healthy here. Technically, no food is off-limits here though some rules still need to be adhered to:-

  • Your basic framework for planning meals in this phase should be the Consolidation phase.
  • One ‘pure proteins’ day per week still needs to be followed.
  • 3 tablespoons of oat bran should be consumed on a daily basis.
  • Do not miss any opportunity for physical exercise like taking stairs instead of escalators. 20 minutes walk should be done religiously every day.

These are popularly referred to as ‘rules for life’.

The Dukan Secret Ingredient – The Oat Bran

For many, the Dukan diet is quite similar to the Atkins diet but for the oat bran. It is the key carbohydrate element distinguishing the two no-carb diet regime. One can easily consume this carbohydrate as porridge, muffins, pancake and even with yogurt. Oat bran is high in simple sugars, proteins as well as high level of soluble fibers which absorbs water from the gut to give you a satiated and full feel. It is not only terrific for heart diseases but also relieves constipation. In its digested form in the stomach, it works like a flypaper and attracts fats, sugars, and toxins to eliminate them from the body before they get absorbed by the body. In the first phase, its quantity is limited as higher quantity can interfere with the protein diet function. Later it is gradually increased to keep the balance and keep fat at bay.

Dukan Diet Bran Oat
Dukan Diet Bran Oat

Buy Organic Oat Bran Here

The Side Effects of Dukan Diet

The high protein, low carb diet tends to give you fantastic results with your weight loss endeavors but one cannot avoid its side effects. However, you should not let these deter you from trying this plan. It’s best to know about these possible side effects and strategize to deal with them in the best possible manner. Some of its major side effects are:-

  • Constipation

The diet is severely carbohydrate restricted which makes it fiber restricted as well and this makes your bowel movement cannot help but be affected. The combat to it is to ensure you consume your oatmeal bran and plenty of water daily. For severe condition, some fiber supplements can be taken.

  • Bad Breath and Fatigue

The natural result of the diet is the formation of ketones in the body which gives rise to the side effects of bad breath and fatigue. Simultaneously, these side effects also let you know that the diet plan is actually working. Likewise, the plaque and tartar deposition can also shoot up. Looking into the positive side, its appearance and intensity vary from person to person. If manifested, one should brush teeth after every meal, use mouthwash regularly, keep mints and sugar-free gums handy and even pay a visit to the dentist in extreme cases.

  • Kidney Damage

Normally this side effect does not surface but it can manifest on those who have existing kidney problems or high level of uric acid already present in the body. Thus, it is always better to consult a doctor in case of any problem. Otherwise, the side effect can be eliminated by drinking plenty of fluids.

  • Carbohydrate Withdrawal Symptoms

Because the body is deprived of carbohydrates and fats, it gets into a withdrawal mode. One of its most common symptoms is induction flu. You might experience fever, nausea, and headache, loss of concentration, irritability, and even mood swings. The manifestation of these symptoms occurs mostly in the first phase of the diet plan. However, these stabilize soon enough. This can also be balanced later by ensuring to consume at least 5 Gms of carbohydrates daily from the Consolidation phase.

Dukan Diet Reviews

Dukan diet is all about rules. Thus, if you find it easy to follow rules, you would appreciate the Dukan diet. Its many guidelines show you a clear cut path to follow. Even if it has a low time span restrictive period, the restrictive level is quite intense and rigid. Thus, only a person with a high willpower will find success from the word ‘go’. On the positive side, it has very easy and simple recipes with even allowance for eating out. While you prepare your own meals, you are given a list of approved herbs and spices which can be used easily to make food tasty.

The other point that needs to be considered for this diet plan is that it is based predominantly on consuming lean meat, fish, poultry, eggs, shellfish and fat-free dairy. Vegan protein options are limited like Seiten, tofu, and tempeh.  Vegan protein sources like beans, nuts, and lentils cannot be consumed. Thus, the diet plan is ideally not suitable for vegans who need to shop for alternate plans.

On the positive side, the diet plan is good for conditions like diabetes which can lead you to lower your medicine dose. Thus diabetic patient should always be under the supervision of a doctor.

Regarding weight loss effectivity of this plan, proper scientific evaluation is absent. In 2010, an online survey was conducted on 1525 people that reported that on an average, dieters lost 15 7/10 pounds after the first two phases.

Final verdict

The Dukan diet plan is a tough regime with no flexibility. Thus, not all can follow this plan. Again food choices are very limited. Furthermore, it cannot be considered healthy as foods from all groups are absent. It must have ingredient oat bran is also not considered healthy by experts as it contains phytates which tend to bind with minerals like iron and zinc and reduces their absorption. We recommend taking this diet plan to kick start your weight loss but continue that with a well-balanced diet of proteins and high fiber carbs which would prove more sustainable and healthy.

GM Diet | General Motors Diet Plan, Tips and Reviews

The level of awareness about health and fitness has risen to such a level that it has become one of the hottest topics of discussion at any gathering. Today, people proudly admit of being on a special diet plan and readily share its results with others. Thus, it’s no wonder that one keeps hearing about new diet plans and exercise regime every other day. One such diet plan that has been ruling the roost since past few years is the GM Diet Plan. It is deemed as the most searched plan in Google in 2015. Thus, we would explore the various facets of this diet plan here.

What is the GM Diet Plan?

Incepted in the 1980s by General Motors for its workers and families, the plan in simple terms is an accelerated fire weight loss program to be followed for a week that can help you lose anything from 10 to 17 pounds in that period. Initially aimed to keep the families in shape, the diet is believed to be developed using a special grant from the US Department of Agriculture and the FDA. Tested by the John Hopkins University, it was given recognition by the General Motors in 1985. Today, the diet plan has become a worldwide phenomenon.

How does the GM Diet Plan Work?

Giving your body an intensive detox as well as providing nourishment mainly through liquids, the diet plan leaves you more energetic and vibrant by the end.  The diet limits to eating just fruits, vegetables, brown rice, and chicken. You lose weight by consuming complex carbohydrates and low calories fruits and vegetables. It follows certain set rules like:

  • No alcohol during the seven days.
  • Drinking at least 10 to 15 glasses of water every day mandatorily.
  • Supplementing your 7 day diet with special GM soup which could be taken as often as desired.
  • Regarding drinks, you can add lemon to water and even have club soda. Tea or coffee can be consumed with any cream and sugar or its substitutes. Fruit juice is only allowed on the seventh day and not before that.

The GM Diet Plan

Now let’s see what this seven-day plan constitutes of day wise.

GM Diet Plan
GM Diet Plan
  • Day One

This is the fruits day where you eat fruits to your heart’s content. You can have any fruits except banana, grapes, mango and litchi. You are advised to have more of melons and cantaloupe since they are high in fibers. Even apples, oranges, kiwi, and papaya would be good options. Water consumption should be minimum 8 to 10 glasses. This is the day when you are actually preparing your body for the rest of the days by flushing out toxins. Moreover, you are not starving and eating unlimited quantities of fruits.

  • Day Two

The second day is the only vegetable meal plan day. Here, for breakfast, you can have one potato that has been baked with a dash of butter. You should not eat any more potato. While raw vegetables like cucumber, tomato, carrots etc, can be eaten raw, you can cook the vegetables like beans, broccoli etc. preferably without oil or with a sparse use of olive oil. The potato at breakfast gives you the carbohydrate boost to keep the day energized as well as replenish your carb stores for the rest of the diet plan. Veggies give you protein, fibers and essential minerals and vitamins which do not let you feel weak. You can also prepare cabbage or tomato soup for lunch or dinner. Some people can start feeling weak here due to low intake of carbohydrates but this is completely ok. Many claim the second day as the hardest of the seven days.

  • Day 3

This is the day when you eat a combination of fruits and vegetables. Again potatoes and bananas are to be avoided. One to two mangoes can be consumed. Recommended fruits and vegetables remain the same. Here, not only does your body replenish itself but you also get the essential fibers and nutrients. Again fruits help you get the taste and flavors back after an all vegetables day whilst breaking the monotony of the first two days. You can also have special GM soup here for lunch or dinner. Because of fruit sugars and carbs from veggies, your weakness of the second day disappears here and you start feeling energized and healthy.

  • Day 4

This is the day when you finally get to eat the prohibited fruit- the bananas! Your whole day diet should be of eight bananas and four big glasses of milk. You can even make a delicious banana shake as sip them throughout the day. In case you still feel hungry, you can prepare yourself a soup of garlic, tomatoes, onions and capsicum. You can always substitute banana with figs and milk with soy milk. Bananas provide you with plenty of energy and you end up feeling revitalized and energized. Remember to keep drinking your water. The day might feel boring due to just bananas and milk but thinking about our weight loss goals and probably talking to other people who had lost weight would keep you motivated.

  • Day 5

This is the day when you have more eating options. You can give yourself a treat by using overnight sprouts and eating it with some onions, tomatoes, lime juice and a pinch of salt. Other options are paneer tikka of just paneer, onion, tomato and capsicum. You can also have a serving of brown rice. Non-vegetarians can opt anything that is a lean protein like about 500 gm of chicken breast or fish. You must have six large tomatoes on this day and increase your water consumption to minimum 15 glasses. This is to help flush out the excess uric acid that is being produced in the body. Again minimal oil for cooking is recommended. This is the day which feels like a feast after previous four days. Vegetarians actually have a diet of complex carbohydrates and high fibers while non-vegetarians consume more lean protein. The high fibers of tomatoes help in the digestion. Here you can also have six eggs and six tomatoes as your diet. Remember not to take high carbohydrates like potatoes, bananas or proteins like beef, turkey or pork. Processed foods, white rice, bread, full-fat milk or yogurt, ice-cream, cheese etc. should be avoided. The fifth day leaves you in an upbeat mood with a good amount of protein, carbs and fruit intake.

  • Day 6

This is the day when you can have an amount of vegetables, soups and one cup of brown rice or a lean protein source like 500 gm of skinless chicken. Vegetables should be boiled and cooked in minimal to no oil. You can even have the GM diet soup in the mornings and the evenings. You can opt for alternatives like Quinoa, boiled Bengal gram, ground turkey, mushrooms, lentils, beetroot cucumber etc. This is the highest food intake day so far. This is also the day when you look visibly slimmer and feel much lighter.

  • Day 7

The final day of the diet plan is similar to the previous day with an addition of a glass of fruit juice. No sugar should be added to the juice. The juice here helps to flush out the toxins from the body.

Throughout the seven days, you can supplement your effort with light exercises to boost the metabolic and fat burning process of the body. Again, it should not be continued beyond seven days as this may cause weakness if the immunity system, muscles, and bones. You can do this every alternate week.

Sample Diet Chart

Now that you know what you can eat and what you should not eat, we present a sample diet chart that you can follow for both vegetarians and non-vegetarians. This is just for your reference purpose and you can make any adjustments following the GM diet guidelines. Check the diet charts

GM Diet Soup Recipe – The Wonder Soup

Touted as GM wonder soup, you have been advised to consume this in an unlimited amount from day 4 onwards. A master detox, the soup is extremely easy to make and is quite flavorful as well. To prepare it, you require

  • 500 ml water
  • One cabbage
  • Three medium sized tomatoes
  • A bunch of celery
  • Six large onions
  • Two green peppers
  • Chicken soup stock/vegetable stock
  • Salt and pepper to taste though as minimum as possible

All you need to do is chop all vegetables first. Now sauté the onions and bell pepper with little olive oil till they turn mild brown. Now add it, rest of chopped vegetables along with water in a pan, bring to a boil and simmer for till the vegetables get cooked. This might take anything from 30 to 45 minutes.

The Scientific Explanation behind the GM Diet

The basis if this diet plan is to take fewer carbs and fewer calories than required by the body to force it to burn fat to meet requirements. The fruit diet on the first day prepares your body by detoxifying it and giving it the required fibres to aid digestion and stop you from feeling hungry in short spans. The second day of vegetables ensures all essential vitamins and nutrition is provided to the body. Foods like brown rice or chicken are low in fat and are a complex carbohydrate or lean protein. They keep you filled for longer hours and enhance your metabolic rate which facilitates fat burning. The diet does not restrict the amount that you can eat which saves you from starvation or hunger pangs. Instead the diet limits the food items that you can eat. Frequent small meals along with increased water intake help eliminate fats as well as toxins. Moreover, the recommended 10 to 15 minutes of light exercises keeps your body energized and in top condition. Those who are into intensive exercise are advised to tone it down during the week.

Benefits of the GM Diet Plan

There are many scientifically based plans available but the success of the GM diet plan has been unparallel. Let’s look into some distinct benefits of this diet plan:-

  • Detoxification

The biggest benefit of the GM diet is the intense detoxification it provides to the body. This comes by eating low carb fruits and vegetables and cutting off any unhealthy proteins and excess carbs during the first there days. The rich fibers of fruits and vegetables, plenty of water and essential vitamins and minerals cleanse the body thoroughly by flushing out all toxins.  This is the reason that you are required to drink over 2 to 3 liters of water per day.

  • Improved digestion

Thanks to high fiber intake, the digestive system gets completely cleaned out. Moreover, they are low in calories and sugar which helps the body to digest them easily and become easily absorbed by the body. All this cumulatively de-stresses the digestive system, gets its intensely cleaned and thus makes it more robust and healthy.

  • Regular bowel movement

One of the major causes of obesity is an irregular bowel movement. This makes the wastes trapped inside the body and adding unnecessary weight as well as making all systems of the body malfunction. GM diet gives an intense detoxification which regularizes the bowel movement and you start feeling lighter and more agile.

  • Time span

If any diet plan is for a long period, it is likely that you might get tempted to leave it in the middle. However, the plan is off just a week with no hunger pangs and starvation makes it easy to stick to and thus come out it, a winner.

Side Effects of the GM Diet

The GM can cause few side effects as well. Few of them are:

  • Because of the severe cut off of calories, you might never feel filled during the first two to three days. Thus, you might feel hungry and mentally crave your normal food. You need to withstand these psychosomatic symptoms to successfully reach your goal target.
  • Because of sudden reduction, you might show symptoms like dizziness, irritability, headache, cramping and even thirst. However, drinking abundant water is the key to eliminating all these side effects. Adding lime to it would help to a great degree.
  • The lack of adequate proteins in the first three to four days may cause sudden muscle weakness. However, this gets reversed once you start the intake of proteins.
  • The diet is not recommended for pregnant women, for females undergoing menstruation and for diabetic patients.

Do’s and Don’ts while on GM diet

Now that we know all about the diet and its pros and cons, we can maximize its benefits by doing certain things and abstaining from certain things for maximum benefits. Lets looks first at all the Do’s

  • The success formula of the diet lies in drinking as much water as possible. This is something that you must consciously do.
  • Olive oil should be used as sparingly as possible. Extra virgin oil is most preferred.
  • Try to use herbs, vinegar, and ultra low dressings to make your vegetables taste delicious.
  • The instructions of the GM diet should be strictly adhered to.
  • Wonder soup should be consumed in good amounts from day four to maximize the benefits.

Now let’s create a list of things that you must not do under any circumstances during the week of the GM diet.

  • You must not consume any alcohol as it facilitates fluid retention and completely disrupts the detoxification process.
  • Do not use more than one teaspoon of oil throughout the day for your vegetables.
  • Salad dressing needs to be avoided
  • High-calorie beans like kidney beans, lima beans etc. should be avoided.
  • You should not deviate even for one day from the plan as it would throw the results down the drain. Thus no cheating is allowed.

The GM Diet Reviews

The diet plan has some features like

  • Low salt and sugar intake
  • High intake of fibers and complex carbohydrate

This causes reduction of serum cholesterol levels.  However, one has to realize that once the diet plan ends and you are eating your normal food, you might gain back the weight. This is because the weight that you are losing initially is water weight which is likely to relapse. Thus, even after the plan ends, you need to keep on eating healthy food and actually watch your calories for sustained results. People claim to have mixed results with the diet plan. I loved the review of a lady who actually went through the diet plan where she lost 4 kgs but her friend did not lose any weight though lost inches. Check out the Following link:

http://www.mouthshut.com/review/Weight-Reduction-Programme-review-slrrsmqrlm

Another user of this diet shared his experiences at

http://www.inhouserecipes.com/gm-diet-results/

This thread of conversation was very interesting to read at

https://www.quora.com/Are-there-any-success-stories-of-weight-loss-with-a-GM-diet

Final Word on the GM Diet

We all want to see results fast. GM diet is a great way to kick-start your weight loss endeavors but it should not be followed for a long term. The diet is extremely restrictive in nature which can lead you to binge immediately afterward and thus you stand to lose all that you had gained in the first week. It’s important to have a well-balanced diet and plenty of exercises to sustain the results of the GM diet and even take it further!

Have you tried the diet? What were your results? Do share your experiences and thoughts on it?

Your Ultimate Guide to the Starter Paleo Diet

Anyone who is even sparingly into health and fitness cannot help but hear about the much touted Paleo Diet! It has several nicknames attached to it! In case you have not heard about Paleo diet, you might have come across names like the caveman diet, the Stone Age diet, the Primal Diet or the hunter-gatherer diet. Well! They all are one and the same-the Paleo Diet! For those who have heard about it but do not have their facts right, we have tried to put together a comprehensive beginner’s guide to Arsenal you with knowledge and help you kick start your eating habits, the Paleo Diet way! Stay hooked:

What is Paleo Diet?

Based on the prehistoric human diet, paleo diet emphasizes on eating natural foods like fruits, vegetables, meats, nuts, seafood etc. It excludes almost all food items that came into being after the Neolithic Revolution in which agriculture started. Of course! You need to exclude the manufactured and processed food! Thus, with this diet plan, you can completely forget about dairy products, sugars, grains, legumes, processed oils, alcohol, tea, coffee and of all fast foods like pizza, burger etc. Popularized via the best-selling books of Loren Cordain, the modern version of the diet plan is all about eating a high protein and high fiber rich diet including healthy fats which help in weight loss without any worries about calorie intake!

Foods that You Can Eat in the Paleo Diet

Now that you know the basic principle of a paleo diet, let’s do a quick run-down of the items that you can actually eat while on a paleo diet and the principle of that inclusion.

Paleo Diet
Paleo Diet
  • All lean meat

You can eat both fresh and frozen varieties of various lean meat like beef (steak, ground beef), lamb, duck, pork (chops, ham), chicken, turkey, ham, eggs, fish, and seafood.

The reason you can eat all lean meat is that you cannot overeat it even if you want and lean meat by itself cannot induce weight gain. Lean meat is known to cause a drop in the stress hormone, cortisol which eliminates false hunger pangs. The carnitine content of the lean meat boosts up the metabolism, induces burning of body fat, and improves insulin sensitivity. This helps you feel fuller for a longer period and thus you feel satiated.

  • Oodles of Veggies

You can absolutely binge on all vegetables except potato, corn, and beans! We all know veggies are a storehouse of vitamins, minerals, fibers etc. They tend to fill you up without spiking your insulin. Since veggies are more alkaline than acidic, they also aid in bringing about the acid-base balance.

  • Nuts/seeds in Moderation as Supplements

You can have any kind of nuts or seed except peanuts in moderate amount. You can eat them raw or lightly roast them though they should be unsalted. You can even have any of the nut butter.

  • Healthy Fats

You must eat some healthy fats like avocados, flaxseed oil/grape seed oil and olive/almond/coconut oil

The principle for both nuts and healthy fats is same. Both groups are rich in omega fatty acid groups of 3, 6 and 9. These are essential for our body health and render numerous benefits like promoting healthy blood flow, reducing cholesterol levels, etc. These fats are anti-inflammatory in nature and aids detoxification. You might know that inflammation is the root cause of various diseases like heart attack, cancer, Alzheimer etc. Consuming them balances the ratio of omega 3/6/9 in the body. Do remember that fish oils tend to have more omega 3 while nuts and olive oil tend to have more omega 9.

  • Few fruits

You can have any whole fresh fruit in moderation. Most recommended are berries and less sugary fruits. Do note that fruits juices are not allowed on this diet.

Fruits have sugars which are readily absorbed by the blood and thus they tend to raise the blood sugar levels. This does not aid your weight loss efforts and poses risk for a diabetic person or those suffering from any kind of metabolic derangement. Thus, their moderation becomes imperative since you cannot completely eliminate them. After all, they are naturally sweet and have loads of nutrients good for your body. As a rule, you must always keep its intake much less than vegetables.

  • Thirst quenchers

Yes, apart from water, you can have any kind of black coffee (Espresso, Americano), green/black/herbal/oolong tea water and definitely lemon and water combo.

  • Flavors

Much as you desire, you simply cannot eat like your ancestors! Our taste buds are quite developed now and flavors are inherently required. Thankfully, the paleo diet does allow some natural flavors to add spunk to your diet. Few of them are:

  • Crushed tomatoes, tomato paste, salsa
  • Fresh onion or garlic
  • Fresh or dried dill and basil. Only fresh lemon grass can be used.
  • Dried oregano, cumin, curry, mustard, and ginger.
  • Black/red/chili pepper and powder
  • Olive oil and vinegar as dressing

Food Items That are off Limits in a Paleo Diet

Below mentioned are the food items list that is strictly prohibited in the Paleo diet.

  • No sugar or artificial sugar

Any kind of sugar or artificial sugar like Equal, Splenda, Stevia, honey, molasses, corn syrup, fructose etc. are strictly avoided. This is because they can not only spike blood sugar levels but also seriously interfere with your weight loss goals.

  • No junk food

All kinds of junk food like cakes, desserts, cookies, pastries, chocolates, chips, ice-creams, snack foods etc. Foremost, they are not the natural form and are grain and dairy based which is a strict No in the paleo diet.

  • No grains

All kind of agriculturally grown grains and their products like wheat products, rice products, pasta, bread, oatmeal, cereals etc. are not to be consumed even slightly

Paleo diet believes grains as unhealthy and lacking in nutrients which have an adverse effect on our digestive system. It tends to cause bloating and weight gain. Mist grains have lectin protein which causes gut irritation and numerous other digestive/gastrointestinal problems, constipation etc. it also has plenty of gluten which is not advisable for many. Grains also lead to carb addiction.

  • No legumes/beans

All kinds of legumes like peanuts, lima beans, black beans, pulses etc.

Legumes have phytates which leach out the bone minerals. It also contains lectin which not only causes various digestive problems but also various autoimmune diseases.

  • No dairy

Milk and all kinds of dairy products like yogurt, cheese, cream, butter etc. are prohibited.

Cows give milk after being grain fed. Thus, they are nutrient deficient and loaded with antibiotics and growth hormones. They spike insulin levels and increase the risk of prostate and ovarian cancer.

  • No alcohol

All alcoholic drinks like beer, whisky, malt air any other hard liquor are prohibited.

Paleo Diet Plan

For any health plan, meal planning is one of the most critical components. To help you kick start it, we present a sample first week meal plan.

  • Monday
    • Two eggs and bacon for breakfast
    • A big salad with romaine lettuce for lunch
    • Rotisserie chicken with sliced apple for dinner
  • Tuesday
    • A kale and kiwi green smoothie for breakfast
    • Grilled chicken strips and asparagus for lunch
    • Grilled tuna with celery for dinner
  • Wednesday
    • Again 2 eggs and bacon for breakfast
    • Mixed veggies and stripped streak for lunch
    • Grilled chicken with some mixed berries for dinner
  • Thursday
    • Fresh strawberries and bananas for breakfast
    • Tuna salad and an apple for lunch
    • Grilled steak and mashed cauliflower for dinner
  • Friday
    • Sausage and sautéed broccoli for breakfast
    • Hamburger patty and spinach for lunch
    • Salmon and avocado for dinner
  • Saturday
    • 2 eggs and bacon for breakfast
    • Steamed vegetables and grilled chicken as lunch
    • Grilled shrimp salad with romaine lettuce and spinach as dinner
  • Sunday
    • Paleo pancakes with strawberries or blueberries in breakfast
    • Pork chops and sweet potatoes for lunch
    • Bison burger patty with steamed vegetables as dinner

Tips on Building Your Own Paleo Diet Meal Plans

You can always create your own meal once you get you a clear idea of what you can eat and what you cannot. This is something that we have already discussed. Again, you need to understand that unlike other diet plans, the Paleo Diet is not something that you eat till you reach your desired weight goals. It is more of a lifestyle that you adopt. It is for the long haul and thus you need to incorporate variations. Few tips on building your own meal plan week after weeks are:-

  • Paleo diet need not mean predominant meats. You can increase your veggies intake and create plenty of delicious paleo recipes out of it.
  • In case, you are not a fan of veggies, ensure that you at least have a serving of it in each meal.
  • The diet plan does not put any limitation to calories. Since food choices are also limited, you might end up overeating them. Thus, you need to realize that it’s ok to overeat veggies like lettuce, cabbage but it’s not proper to eat a jar full of nuts.
  • Ensure that you are eating quality and lean cuts of meats. Meats here do not mean hot dogs. They should be lean, clean and from a good source.
  • Ensure to include some healthy fats in your diet. In case your hunger persists and you are not getting the full feeling, eat some avocado or coconut and increase some amount of healthy fat in your meal plan. This is because they make you feel satiated.
  • The net is full of paleo recipes and food lists. Keep changing and experimenting to enjoy the variations and not feel deprived or bored with food.

Benefits of a Paleo Diet

Paleo diet is basically a dietary philosophy which can have much positive impact on a person’s life. Let’s throw light on some of its scientifically proven benefits.

  • Sustained weight loss

This is the biggest reason why paleo diet appeals to many. The diet does not provide you with a short-term weight loss but rather a sustained weight loss which is almost permanent. With no calories count and eating oodles of fruits and vegetables to your content means that you are not deprived of food or going hungry. Thus, the weight loss here is effortless.

  • Increased satiety

In all other diet plans, there is a limitation of calories or food intake. Thus, hunger pangs are a common complaint in most in most of them.  Breakfast cereals fill you temporarily and you start feeling hungry in an hour or so. This perpetual hunger often drives you to make poor dietary choices. However, an awesome benefit of the Paleo Diet is the increased feeling of satiety and reduced cravings for food especially with an hour or two if eating. Thus, you get more of actual hunger instead of those stemming from thirst, emotion or your stomach getting empty too quickly. This comes from eating an abundance of lean proteins as well as good fats in moderation in your diet.

  • Reduced Inflammation

The whole of Paleo diet is based on eating foods which are dense in nutrients and rich in healthy fats like nuts and vegetables. You are also eating grass-fed beef, wild salmon, varieties of egg etc. All these are ethically sourced and sustainably farmed. Thus, your body gets the correct balance of all three varieties of omega acids i.e. 3, 6 and 9. This balanced ratio goes a long way in reducing the overall inflammation in the body which is actually the root cause of various diseases in our body including cancer, atherosclerosis, peptic ulcers etc.

  • Improved glucose tolerance and increased insulin sensitivity

Today, diabetes is spreading like a wildfire and poor diet and lack of exercise is the biggest cause of it. Scientific studies have established that Paleo lifestyle can decrease the insulin resistance of the body and prevent diabetes. The Paleo diet has proved exceptionally beneficial for people suffering from diabetes.

  • More robust immune system

One of the major benefits of eating more fruits and vegetables is that they make both your digestive as well as immunity system more robust. They have a fantastic detoxifying effect on our body. Thus, your body’s resistances to germs, infection, free radical etc. increase exceptionally.

  • Improved lipid profile

Scientific studies have established that Paleo Diet improves the body’s lipid profile. This reduces the risk of heart diseases by increasing body’s good cholesterol i.e. HDL and reduces the body’s bad cholesterol. Thus, you end up having better protection against almost all kinds of diseases. You feel more energized and you definitely sleep better! What more could you ask for!

The Drawbacks of the Paleo Diet

Like all things, there are several inherent flaws with this diet. Let’s throw light on a few of them.

  • Not ideal for vegetarians

Paleo diet is all about eating lean meat and fish. It cannot be followed if you are a vegan as top notch vegetarian sources of protein like beans and other legumes are prohibited in this diet. Again, the diet does not allow salt. Thus, you need to check canned food for the presence of salt. Hence, the diet is simply not universal.

  • It is expensive

Following the paleo lifestyle can prove to be a costly affair. An increase of meat and fish in your diet and including all organic vegetables and fruits definitely gets your grocery bill. Again grass fed meat attracts a higher cost. Thus, the diet is not affordable to all.

  • Elimination of dairy and grains is not necessarily healthy

We all know that grains, dairy, and legumes are not all that bad. Cereals and grains do provide us with long-term health benefits. They not only give us carbohydrates, proteins, fibers but also many essential vitamins and minerals. The wholegrain varieties are rich in health-promoting phytonutrients. Dairy products are rich in calcium and vitamins which are a boon for our bone health. Thus, it does not feel fair to deprive the body of essential nutrients.

  • Lack of variety

The diet plan seriously lacks variety and you just have to be content with meat. This restrictive nature makes you easily bored with the plan especially since so many other healthy foods are right in front of your sight. Ask any nutrition professional, they would all recommend eating a whole range of healthy foods. Paleo diet lacks severely in this department.

Final Take on the Paleo Diet

Undoubtedly, Paleo diet does have its benefits and leave a positive impact on the overall health of the body. Giving said that, it does not seem smart to cut out key food groups like cereals, grains, and dairy as they deprive your body of some essential nutrients. Moreover, you can achieve same benefits by getting enough exercise and eating a well-balanced and healthy food diet of all groups. A more flexible approach which includes a wider variety of food might be more sustainable. But definitely, the choice varies from person to person.

Finally, what do you think about the Paleo diet? Have you tried it? How was your experience? Do share your thoughts with us in the section below!

 

3 Day Military Diet : Your Guide to Lose 10 Pounds in 3 Days

I am yet to come across a person who states that weight loss is a cakewalk! We all know the deprivation and the heavy sweating we go through just to keep ourselves in shape. Moreover, in this jet age, we are looking for instantaneous results. Who looks forward to days of perseverance and self-control!

Today, various diet plans have become in vogue where you exercise control for a limited period of time and lose significant weight. One such plan that is grabbing eyeballs is the three-day military diet! The beauty of the diet is that it promises you ice-creams and hot dogs and still a weight loss of 10 pounds in just three days? Curious! Read on:

What is 3-day Military Diet?

There are many kinds of military diet circulating on the internet. It is not meant for military people but it is short-term diet designed to give you quick results. Supposedly you lose 10 pounds in 3 days military diet though it stretched to a week actually.

The first three days are very strict and you relax a bit in the last 4 days. Some of the popular names given to it are the fax diet, army diet, navy diet, Cleveland clinic diet, AHA diet, military diet, 3-day military diet plan etc. All these variations claim one thing i.e. you lose 10 pounds in about 3 days.

How does the 3-day Military Diet Work?

Basically, the diet plan inculcates a 3-day low-calorie meal plan followed by 4 military diet off days. The cycle is repeated week after week for sustained results. In the first three days, you eat breakfast, lunch, and dinner with no snacks in between. Total calorie intake per day is 1000 to 1300 calories per day which is much less than the average calories required per day. The next four days, you eat a slightly more relaxed meal plan in which the daily intake does not exceed 1500 calories. You keep repeating it till you attain the weight you have set your mind to.

The Science Behind the 3-day Military Diet

The 3-day military diet has a number of proven scientific concepts backing it. Few of them are:-

Taking in Fewer Calories than Required

Today, with a number of diet plans touted and raved about each day, it is difficult for anybody to differentiate between the genuinely effective ones and the fad diet plans. Nevertheless, science has proven that taking in fewer calories than required by the body is an effective way to lose weight.

The military diet has been programmed on this scientific theory. Stored fact is nothing but stored calories. By consuming fewer calories, you force your body to use those to meet body requirements and thus you end up losing the flab from your body.

Intermittent Fasting is Beneficial for Your Body

It is a proven fact that drastically cutting your calories intake suddenly or starving yourself is unhealthy for your body. This is because it gets your body into hibernation mode in a bid to save calories and energy. In contrast, intermittent fasting is actually beneficial for your health. Here you eat in certain periods of time and go without food in other slotted time. This type of fasting increases the body’s insulin sensitivity.

Thus, when you actually take in food, this increased sensitivity makes the body prioritize the nutrients to make them available to your essential muscles and organs like liver instead of storing them as fat in your adipose tissues. But you should remember that military diet has some inclusions if intermittent fasting and not its pure form.

Certain Foods Help to Boost Metabolism

Weight loss and metabolic rates are almost always talked about at the same time. Metabolic rate refers to the number of calories burnt by your body in its relaxed state without doing any exercise. These calories are used for the body’s involuntary functions. It is possible to boost this calorie burn out through the food eaten.

Military diet has specific food combinations in its three-day diet plan like high protein food which actually boosts your metabolism by increasing the thermal effect and helping you burn more calories. Likewise dietary fibers rich foods like apples, broccoli, green beans etc. also enhance the metabolic rate to increase daily calorie consumption.

Consuming Foods High in Calcium Boosts the Fat Burning Mechanism

Most of us believe that the body simply burns away the fat. However, it is not true. These body fat needs to be eliminated from the body through its waste processor it might get reabsorbed by the body. Calcium has proved to be crucial here as it bonds with the fat and assists in its effective removal. Because of this scientific fact, you are pampered with a cup of ice-cream on each night of the military diet.

The Three-day Military Diet Menu

Now that you have got the basics of the three-day military diet, let’s check out its sample menu as to what you can eat.

Day 1 of Military Diet Menu

The menu planned out for the first day amounts to around 1,400 calories. Here, for breakfast, you have half a cup of grapefruit, a slice of toast on which is spread 2 tablespoons of peanut butter. For lunch, you have a slice of toast and half a cup of tuna while for dinner you have about 85 gm of meat with a cup of green beans, a small apple, half banana and a cup of vanilla ice-cream. If desired, you can have a cup of coffee or tea at breakfast as well as lunch.

Day 1 Military Diet
Day 1 Military Diet

Day 2 of Military Diet Menu

Things actually get interesting on the second day. Here the total calorie count is around 1200. For breakfast, you have a hard-boiled egg, a slice of toast, half a banana and if desired, a cup of tea or coffee. For lunch, you again have a hard-boiled egg and optional tea/coffee along with a cup of cottage cheese and 5 saltine crackers. For dinner, enjoy two hot dogs with no bun, half a cup of carrots or broccoli, half banana and half a cup of vanilla ice-cream.

Day 2 Military Diet 1
Day 2 Military Diet 1

Day 3 of Military Diet Menu

Technically, the last day of your diet plan, you again cut on calories to consume about 1,100 calories. In breakfast, you consume 5 saltine crackers, 1 slice or 1 oz. of cheddar cheese, one small apple and a cup of tea/coffee if required. You can have a slice of toast and hardboiled egg with tea/coffee for lunch. If desired you can take other forms of egg here as well. For dinner, you eat a cup of tuna, half banana and a full cup of vanilla ice-cream.

Throughout the three days, you must drink plenty of water and can have more tea and coffee of required but they must not have any cream or sugar added for extra calories.

Day 3 Military Diet
Day 3 Military Diet

Rest 4 Days  of Military Diet Menu

Even though the strict diet continues for just three days, it needs some continuation in the next four days as well. You are supposed to eat and exercise normally during these days but it is advised that males and females should restrict their calorie consumption to 1500 calories and 1100 calories per day.

Another thumb rule to follow is to avoid junk food and binge more on healthy food like fruits, vegetables, and proteins. By the end of the week, you would lose pounds significantly.

The Military Diet Substitutions

The meal plan sounds ok but vegetarians might be grieving over it or you simply might abhor certain food items listed. The great thing about this plan is that there are alternatives available for substitution. Let’s get to it on a daily basis:

Military Diet Substitutions ~ Day 1

You can always replace the grapefruit at breakfast with an orange. However, for the exact substitute of chemicals, it’s best to drink a glass of water in which half a teaspoon of baking soda has been mixed well.

  • Toast can be replaced with cereals, sunflower seed or even a tortilla.
  • Peanut causes allergies in many people. You can replace it with almond butter or just a handful of almonds.
  • Replace tea/coffee with green tea or some energy drink.
  • For lunch, you can get sushi-grade raw tuna instead of canned tuna. Vegetarians can opt for a tofu or cottage cheese.
  • For dinner, meat can be replaced with Portobello mushrooms, a mixture of beans or tofu/cottage cheese.
  • Instead of banana, you can have kiwi fruits, apricots or an applesauce.
  • Instead of an apple, you can have pears, plums or zucchini.
  • It is recommended not to change the flavor of ice-cream. However, it can be replaced with fruit flavored frozen yogurt.

Military Diet Substitutions ~ Day 2

You need not consume egg in just hard boiled for but prepare it in a form that you relish. The vegetarians can substitute it with half a cup of milk or quarter cup of nuts.

  • Those who do not fancy cottage cheese for lunch can opt for plain Greek yogurt, cheddar cheese or tofu in the same amount.
  • Instead of saltine crackers, you can have rice cakes or gluten-free crackers of equivalent calories.
  • The dinner hot dogs can be replaced with turkey dogs, most varieties of deli meat, soy dogs, tofu, lentils or Portobello mushrooms.
  • Broccoli can be replaced with other green vegetables like cabbage, cauliflower or beetroot.
  • Substitutes for the carrot are parsnips, beets, squash, celery or bell peppers.

Benefits of 3 Day Military Diet Plan

This diet is not exclusive to being based on scientific facts. Thus, arises the normal query as to why should you opt for it?  The answer to all queries lies in its unique benefits. Let’s throw light on a few benefits that set the military diet a class apart from the rest:-

  • Undoubtedly, the diet plan does restrict your calories intake in an extreme way but since this is just for three days, it becomes easier to follow and stick to its completion. You can eat just about anything for the rest four days as long as the total daily calories intake does not exceed 1500 calories.
  • All other diet plans need to be followed for a month or a longer period of time before you can see visible results. This often kills the motivation to see to the completion of the diet plan. However, here you can see significant results in just three days which makes it worthwhile. Thus, you never lose your motivation.
  • If you happen to browse various other diet plans, you would notice that more often, you need to buy specialized food products that are quite expensive. This is a deterrent to many. In the Military diet, every food item is easily available with a single visit to the grocery store and none can be classified as a specialized or expensive item.
  • The diet plan is supremely easy to follow with no specialized or intricate recipe preparation required of you. You have your food items clearly spelled out and you just need to stick to it. You are also not required to do any exercise which is recommended in almost all other diet plans.

    Military Diet
    Military Diet

The Flip Side of the Military Diet

Nothing in the world can be absolutely perfect! Likewise, even the military diet has some disadvantages associated with it though they pale in comparison to its benefits. Let’s understand this in a judicious manner.

  • The diet plan seriously restricts your calorie intake to just about 1000-1300 calories per day. This can leave you feeling seriously hungry and even feel nauseous and weak due to hunger. This holds truer for people who were normally overeating. To avoid this, one can gradually start cutting on their food intake bit by bit a week prior to starting it so that you can take the calorie hit in a much better manner.
  • While the diet can benefit almost anybody, it is not meant for everybody. For instance, pregnant women or people with diseases like diabetes, hypertension etc. should not generally opt for this plan. If they are opting, they must follow it strictly under the guidance of the doctor adapt it a little to ensure optimal health condition.
  • Snacking is something that is an integral part of almost every person’s life. This is totally absent in the plan. This can pose to be a big problem for many people, especially those who tend to snack at regular intervals.

Reviews about The Success of the Plan

The success or the failure of this diet plan can only be comprehended by the experience of the people who have actually tried it. Let look at some of the feedback and reviews that we came across.

  • An individual who took up this diet plan herself wrote a blog about it on. In this Slimpickins Kitchen blog space, readers too can share their thoughts. One lady shared her experience of losing one and a half pounds on the very first day.
  • At the Pinterest site, various people claimed of losing anything between 5 and 10 pounds in just 3 days with this plan. One can always browse through some of the comments.

Final Thoughts on the 3-day Military Diet Plan

Basically, the plan is a short-term plan that can give you a head start in your weight loss endeavors. However, you may not be to carry it for long. Nothing can replace exercise and a healthy lifestyle and well-balanced meal.

Initially, you might fail and feel starved. We advise you to not get ruffled about it and get going again. The plan is completely doable and gets you into the right positivity and enthusiasm to achieve his/her weight goals. Afterall, what are three days in exchange for a 10-pound weight loss!