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Dec 6

The Complete Keto Diet for Beginners (Detailed Keto Food …

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more thannine decades(since the 1920s) and is based upon a solid understanding of physiology and nutrition science.

The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and binging on empty calories due to hunger that so many dieters struggle with. Yet thats not a problem with whatson the keto diet food list.

What is the keto diet? Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), this low-carb diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very fuel source that the body uses to stay energized: namely, from burning glucose (or sugar) to dietary fat, courtesy ofketo diet recipes and the food list items, including high-fat, low-carb foods.

Making that switch will place your body in a state of ketosis, when your body becomes a fat burner rather than a sugar burner. The steps, or keto basics, are surprising simple:

Table of ContentsIntro to the Keto Diet for Beginners |What Is Ketosis? |How Do You Get Into Ketosis? |What Are the Stages of Ketosis?| What Does a Keto Meal Plan Look Like? | 6 Benefits of the Ketogenic Diet |Detailed Food List |How to Get Started | Best Keto Grocery List | Keto Foods to Limit | Foods to Avoid Completely | Ketogenic Meal Plan

The classic ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working atJohns Hopkins Medical Center. (1) Researchers found that fasting avoiding consumption of all foods for a brief period of time (such as with intermittent fasting), including those that provide carbohydrates helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (2)

Unfortunately, long-term fasting is not a feasible option for more than a few days, therefore the keto diet was developed to mimic the same beneficial effects of fasting. Essentially it works by tricking the body into thinking it is fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. Today the standard keto diet goes by several different names, including the low-carbohydrate or very-low-carbohydrate ketogenic diet(LCKD or VLCKD for short).

At the core of the classic keto diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat andresults in unwanted weight gain. However, when glucose levels are cut off due to low-carb intake, the body starts to burn fat instead and produces ketones thatcan be measured in the blood (using urine strips, for example).

Keto diets, like most low carb diets, work through the elimination of glucose. Because most folks live on a high carb diet, our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our food.

Therefore, when youre following a ketogenic diet,your body is burning fat for energy rather than carbohydrates, so in the process most people lose weight and excess body fat rapidly, even when consuming lots of fat and adequate calories through their daily food intake. Another major benefit of the keto diet is that theres no need to count calories, feel hungry or attempt to burn loads of calories through hours of intense exercise.

In some ways, its similar to the Atkins diet, which similarly booststhe bodys fat-burning abilities through eatingonly low-carb foods, along with getting ridof foods high in carbs and sugar. Removing glucose from carbohydrate foods will causethe body to burn fat for energy instead. The major differences between the classic keto and the Atkins diet is the former emphasizes healthier fats, less overall protein and noprocessed meat(such as bacon) while having more research to back up its efficacy.

In fact, those differences with Atkins outline some of the popularketo diet myths, such as it being another high-protein plan, recommending any type of fat and that barely any science research backs up the benefits. These are nutrition lies, plain and simple.

Ketosis is the result of following the standard ketogenic diet, which is why its also sometimes called the ketosis diet. This takes place when glucose fromcarbohydrate foods(like grains, all sources of sugar or fruit, for example) is drastically reduced, which forces the body to find an alternative fuel source: fat. This state can also be achieved by multiple days of total fasting, but that isnt sustainable beyond a few days. (Its why some keto diet plans combine intermittent fasting or IMF with the keto diet for greater weight loss effects.)

Although dietary fat (especiallysaturated fat) often gets a bad name, provoking fear of weight gain and heart disease, its also your bodys second preferred source of energy when carbohydrates are not easily accessible.

In the absence of glucose, which is normally used by cells as a quick source of energy, the body starts to burn fat and produces ketone bodies instead. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis which usually results in quick and consistent weight loss until you reach a healthy, stable body weight. See this keto diet review, a before and after trying keto for 30 days.

To sum up a complex process, you reach this fat burning state when the the liver breaks down fat into fatty acids and glycerol, through a process called beta-oxidation. There are three primary types of ketone bodies that are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate and acetone.

The body then further breaks down these fatty acids into an energy-rich substance called ketones thatcirculate through the bloodstream. Fatty acid molecules are broken down through the process called ketogenesis, and a specific ketone body called acetoacetate is formed which supplies energy.

The end result is staying fueled off of circulating high ketones (which are also sometimes called ketone bodies) which is whats responsible foraltering your metabolismin a way that some people like to say turns you into a fat-burning machine.Both in terms of how it feels physically and mentally, along with the impact it has on the body, being in ketosis is very different than a glycolytic state, where blood glucose (sugar) serves as the bodys energy source.

So, is ketosis bad for you? Absolutely not. If anything, its the reverse. Many consider burning ketones to be a much cleaner way to stay energized compared to running on carbs and sugar day in and day out.

And remember, this state is not to be confused withketoacidosis, which isa serious diabetes complication when the body produces excess ketones (or blood acids).

The goal is to keep you in this fat-burning metabolic state, in which you will lose weight until you reach your ideal set point.Some research suggests this may be a novel approach to reverse diabetes naturally.

Heres how the keto diet works:

Wondering how many carb foods you can eat and still be in ketosis? The traditional ketogenic diet,created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict version (what I call a modified keto diet) can still help promote weight loss in a safe, and often very fast, way.

In order to transition and remain in this state, aiming for about 3050 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with.Once youre more accustomed to eating keto, you can choose to lower carbs even more if youd like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, strict amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.

Once ketone levels in the blood rise to a certain point, you officially enter into a state of ketosis. This state results in fairly rapidand consistent weight loss until you reach a healthier (and stable)body weight. Overall, people enter into this state at different rates, usually after 34 days of fasting or following a very low-carbohydrate diet (20 grams of net carbs or less) that forces the need for an alternative energy source. (3)

The process occurswhen the liver breaks down fat into fatty acids and glycerol a process called beta-oxidation. In particular, three primary types of ketone bodies that are water-soluble molecules are produced: acetoacetate, beta-hydroxybutyrate and acetone.

Rather than drawing energy from glucose, you stay fueled off of these circulating ketonesor ketone bodies essentially, burning fat for fuel. This is the principalgoal of the ketogenic diet, which can be achieved by adhering toa very low-carbohydrate, high-fat food list withonly moderate amounts of protein.

The optimal state is reached when they body stays in that state for at least a few weeks, when any type of side effects diminish greatly while the benefits are more pronounced with the body becoming a fat burner.

Here are examples of high-fat, low-carb foods on the keto diet food list:

On the other hand, the types of foods youll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of empty calories).

On a keto diet, weight loss can often be substantial and happen quickly (especially for those who start out very overweight or obese). The 2013 study published in the British Journal of Nutrition found that those following a keto diet achieved better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (i.e. a restricted-energy diet with less than 30 percent of energy from fat).(4)

A 2014 keto diet review published in the International Journal of EnvironmentalResearch & Public Healthstates:

One of the most studied strategies in the recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters. (5)

In part, keto diet weight loss is a real thing because high-fat, low-carb diets can both help diminish hunger and boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesnt store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy.

Keto diets are high in healthy fats and protein also tend to be very filling, which can help reduce overeating of empty calories, sweets and junk foods. (6a) For most people eating a healthy low-carb diet, its easy to consume an appropriate amount of calories, but not too many, since things like sugary drinks, cookies, bread, cereals, ice cream or other desserts and snack bars are off-limits.

Often caused by lymph node removal or damage due to cancer treatment, lymphedema occurs because theres a blockage in the lymphatic system and results in the swelling in leg or arm. A 2017 study involved patients who suffered from obesity andlymphedema and who embarked on a 18-week ketogenic diet. Weight and limb volume was significantly reduced. (6b)

Polycystic ovary syndrome (PCOS) is the most common endocrine disorder, and it affects women of reproductive age. Symptoms include obesity, hyperinsulinemia and insulin resistance. A pilot study took 11 women through 24 weeks of a low-carbohydrate ketogenic diet (20 grams or less per day). Among the five who completed the study, they lost 12 percent of their weight on average and reduced fasting insulin by 54 percent. Additionally, two women who previously experienced infertility problems became pregnant. (6c)

This process of burning fat provides more benefits than simply helping us to shed extra weight it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a storage hormone thatsignals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.

The keto diet works by eliminating carbohydrates from the your daily intake and keeping the bodys carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse insulin resistance, which is the underlying problem contributing to diabetes symptoms.In studies, low-carb diets have shown benefits for improvingblood pressure, postprandial glycemia and insulin secretion.(7) Therefore, diabetics on insulin should contact their medical provider prior to starting a ketogenic diet, however, as insulin dosages may need to be adjusted.

The keto diet can reduce the risk of heart disease markers, including high cholesterol and triglycerides. (8) In fact, the keto diet is unlikely to negatively impact your cholesterol levels despite being so high in fat. Moreover, its capable of lowering cardiovascular disease risk factors, especially in those who are obese. (9)

One study, for example, found that adhering to the ketogenic diet and keto diet foods list for 24 weeks resulted in decreased levels of triglycerides, LDL cholesterol and blood glucose in a significant percentage of patients, while at the same time increasing the level of HDL cholesterol. (10)

Certain studies suggest that keto diets may starve cancer cells. A highly processed, pro-inflammatory, low-nutrient foods can feed cancer cells causing them to proliferate. Whats the connection between high-sugar consumption and cancer?The regular cells found in our bodies are able to use fat for energy, but its believed that cancer cells cannot metabolically shift to use fat rather than glucose. (11)

There are several medical studies such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of HealthsNational Institute of Neurological Disorders and Stroke, for example that show the ketogenic diet is an effective treatment for cancerand other serious health problems. (12)

Therefore, a keto diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or fighting cancer. Its not a coincidence that some of the best cancer-fighting foods are on the keto diet food list.

Over the past century, ketogenic diets have also been used as natural remedies to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy, Alzheimers symptoms, manic depression and anxiety. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment, including inducing seizure control. The brain is able to use this alternative source of energy instead of the cellular energy pathways that arent functioning normally in patients with brain disorders.

A related clinical diet fordrug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because its more ketogenic than long-chain triglycerides. (13a) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (13b)

Clinical improvement was observed in Alzheimers patients fed a ketogenic diet, and this was marked by improved mitochondrial function. (14a) In fact, a European Journal of Clinical Nutrition study pointed to emerging data that suggested the therapeutic use of ketogenic diets for multiple neurological disorders beyond epilepsy and Alzheimers, including headaches, neurotrauma, Parkinsons disease, sleep disorders, brain cancer, autism and multiple sclerosis. (14b)

The report goes on to say that while these various diseases are clearly different from each other, the ketogenic diet appears to be so effective for neurological problems because of its neuroprotective effect as the keto appears to correct abnormalities in cellular energy usage, which is a common characteristic in many neurological disorders.

In mouse models, a study showed that a keto diet could slow disease progression for both ALS and Huntingtons diseases.In fact, more than one animal study has discovered a potential benefits of the low carb, high fat diet or intermittent fasting in delaying weight loss, managing glucose and protecting neurons from injury. (14c,14d)

Interestingly, its also been shown to slow disease progression in mouse models of both ALS and Huntingtons diseases.

Researchers believe that the ketogenic diet can also help patients with schizophrenia to normalize the pathophysiological processes that are causing symptoms like delusions, hallucinations, lack of restraint and unpredictable behavior. One study found that the keto diet lead to elevated concentrations of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive activity. Some studies even point to the elimination of gluten as a possible reason for improved symptoms, as researchers observed that patients with schizophrenia tended to eat more carbohydrates immediately before a psychotic episode. (15)

Although the exact role of the keto diet in mental and brain disorders is unclear, there has been proof of its efficacy in patients with schizophrenia. And, to boot, it works to reverse many conditions that develop as a side effect of conventional medications for brain disorders, like weight gain, type 2 diabetes and cardiovascular risks. More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia, as the current available studies are either animal studies or case studies, but the benefits of a low carbohydrate, high fat diet in neurology is promising.

Now, theres even evidence that a low-carb, high-fat regimen (as the keto diet is) helps you live longer, compared to a low-fat diet. In a study by the medical journal The Lancet that studied more than 135,000 adults from 18 countries, high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality.

In fact,saturated fatintake had aninverse associationwith the risk for suffering from a stroke, meaning the more saturated fat someone is consuming on a daily basis, the more protection against having a stroke they seemed to have. (16a)

The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs. In animal studies when rats are put on the ketogenic diet, autophagic pathways are created that reduce brain injury during and after seizures. (16b)

In fact, inducing autophagy is now a popular biohacking technique for helping remove signs of aging poorly and keto is one way to get there.

If youre new or just still learning the ropes, your biggest questions probably revolve around figuring out just what high-fat low-carb foodsyou can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods thatare high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as healthy, like whole grains, for example.

The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.

Therefore, make sure you understand the keto diet rules and start stocking up with the keto grocery list.

Were ready to show you how to start the ketogenic diet. Are you ready to lead the ketogenic lifestyle?

Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. (17) Fats should be included in high amounts with every meal throughout the day.

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. Weve got quick keto diet chicken recipes to help.

Dairy products should be limited as well, to only now and then due to containing natural sugars. Higher fat, hard cheeses have the least carbs, while low-fat milk and soft cheeses have much more.

Most condiments below range from 0.52 net carb grams per 12 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia anderythritol will become your go-to sweeteners because neither raise your blood sugar combine for a more natural sweet taste and, remember, a little goes a long way!)

Consume the unsweetened drinks below only moderately, having just 12 small servings per day. These will typically contain between 17 net carb grams per serving.

One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams.

One slice of bread, or small serving of grains, can have anywhere from 1030 net grams of carbs! Cereals and cooked grains typically have 1535 grams per 1/4 cup uncooked, depending on the kind.

Most fruits simply contain too many carbs and can prevent you from reaching your goals if you eat them. So when on keto, stay away from especially the sweet fruits like mangoes, papayas, bananas, oranges and apples.

As you can see above, theres a surprising number of approved keto foods, especially for such a high-fat diet. The keto diet menu centers around healthy fats, grass-fed meats, non-starchy vegetables and fat-based fruit (avocado).

So what are some keto lunch ideas? I suggest you visitmy page on keto diet recipes as well as keto diet snacks(including fat bombs!), in order to get started the right way on a ketogenic meal plan!

As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.

For a keto diet breakfast, the egg is often the perfect main ingredient because of its status of a filling, healthy fat. For a quick keto breakfast, you may choose a keto smoothie using a keto protein powder. Use an approved keto fruit like frozen blueberries and some coconut milk, and then you have a delicious start to your day.

For more keto meal ideas, go to the recipe section on this site and search diet type by ketogenic and youll see hundreds of options.

A common question is: Can the keto diet be followed if youre a vegan or vegetarian? With keto, its actually less challenging than most diets, as there is limited emphasis on animal products and instead more plant-based healthy fats than other eating plans.

The key for a vegetarian or vegan keto diet isswapping your starchy veggies for low-carb vegetarian options and also be sure to get in a hearty dose of healthy fats and protein.

Whats the difference between a vegan and vegetarian keto diet? Unlike vegetarians, vegans are more restricted in their use of animal products. While both options eliminate meat entirely, vegetarians can include non-meat animal foods like eggs, grass-fed butter and ghee to help meet their protein and fat needs while vegans rely solely on plant products such as nuts, seeds and veggies.

Another common question: is it possible to have a vegan pregnancy on a keto diet? Absolutely, but as discussed below, it may be important to follow a keto-alkaline diet to maintain proper pH balance.

When youre out and about, is it possible to stay on your new keto diet? At most restaurants, yes, its usually easy to follow the keto diet rules above when you order.

Forketo fast food options, it gets a little trickier, as in general I dont support eating fast food because of low-quality ingredients, processed foods, cheap oils, etc. However, the fast casual space, in places like Chipotle and Panera, better food (even organic and/or locally sourced) is available.

Keto-friendly fast food means buns, fries, breaded meats and shakes are off the menu. On the menu? Best of all are salads with healthy fats like avocado, nuts and seeds. Lettuce-wrapped burgers, soups and zucchini noodle bowls are also allowed.

Although a standard ketogenic diet is even more restrictive in terms of carb intake, a moderate keto diet (just as some folks have followed a modified Atkins diet with options like a carb cycling diet) is another option that will very likely still be able to provide substantial weight loss results and other improvements in symptoms. Including slightly more carbs can be very useful for maintenance, allow for more flexibility, provide a higher fiber intake, and overall may feel more sustainable long-term socially and psychologically.

Be aware that its not uncommon to experience some negative reactions and side effects when transitioning into this way of eating. Although not everyone, some people will experience flu-like symptoms, often referred to as the keto flu, but which usually subside within a couple of weeks.

According to Anna Cabeca, MD, a double board-certified Ob-Gyn, traditional keto diets usually miss the important factor of restoring alkalinity. For many, especially when undergoing the keto diet plan for women, the key is to reach an alkaline pH first before beginning keto in order to prevent feeling agitated, anxious, uncomfortable or overly hungry.

Therefore, she combines the concept of an alkaline and ketogenic diet, and her clients and patients experience weight loss, improved blood sugar control, better quality sleep and reduced menopause symptoms like hot flashes or night sweats.

To help you overcome these keto flu symptoms, here are several steps to try taking:

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, doctor of chiropractic, clinical nutritionist and author with a passion to help people get well using food as medicine. Hes author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reverse Disease (Little Brown & Co., February 2019). Hes also a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing historys healthiest whole food nutrients to the modern world.

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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The Complete Keto Diet for Beginners (Detailed Keto Food …


Dec 6

Balanced Diet: What Is It and How to Achieve It

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs to eat about 2,000 calories every day to maintain their weight. However, a persons specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who dont.

The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines:

The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.

According to the USDA, Americans consume empty calories most often in:

At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.

Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. Theyre fresher and provide the most nutrients.

Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If youre watching your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. Read on to learn about the 11 best low-sugar fruits, from citrus to peaches. People who are watching their carbohydrate intake may reach for fruits such as melons and avocadoes.

Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.

Examples of dark leafy greens include:

According to the USDA, Americans consume refined white flour more than any other grain. Refined white flour has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grains nutrition lies.

Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products.

Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.

Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:

Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

Dairy products provide calcium, vitamin D, and other essential nutrients. However, theyre also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.

Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.

The USDA has an online checklist that can help you determine how much of each food group you should consume daily.

Besides adding certain foods to your diet, you should also reduce your consumption of certain substances to maintain a balanced diet and healthy weight. These include:

If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.

Read more here:
Balanced Diet: What Is It and How to Achieve It


Dec 6

How to Lower Cholesterol with Diet: MedlinePlus

What is cholesterol?

Your body needs some cholesterol to work properly. But if you have too much in your blood, it can stick to the walls of your arteries and narrow or even block them. This puts you at risk for coronary artery disease and other heart diseases.

There are two main types of cholesterol. LDL is the “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. HDL is the “good” cholesterol. It carries cholesterol from other parts of your body back to your liver. Then your liver removes the cholesterol from your body.

The treatments for high cholesterol are heart-healthy lifestyle changes and medicines. The lifestyle changes include healthy eating, weight management, and regular physical activity.

Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35 percent of your daily calories should come from dietary fats, and less than 7 percent of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

Saturated fat is a bad fat because it raises your LDL (bad cholesterol) level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Trans fat is another bad fat; it can raise your LDL and lower you HDL (good cholesterol). Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include

Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or sterols, work like soluble fiber.

Eat fish that are high in omega-3 fatty acids. These acids won’t lower your LDL level, but they may help raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your risk of heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish two times a week.

Limit salt. You should try to limit the amount of sodium (salt) that you eat to no more than 2,300 milligrams (about 1 teaspoon of salt) a day. That includes all the sodium you eat, whether it was added in cooking or at the table, or already present in food products. Limiting salt won’t lower your cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure. You can reduce your sodium by instead choosing low-salt and “no added salt” foods and seasonings at the table or while cooking.

Limit alcohol. Alcohol adds extra calories, which can lead to weight gain. Being overweight can raise your LDL level and lower your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level. One drink is a glass of wine, beer, or a small amount of hard liquor, and the recommendation is that

Nutrition labels can help you figure out how much fat, saturated fat, cholesterol, fiber, and sodium is in the foods that you buy.

NIH: National Heart, Lung, and Blood Institute

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How to Lower Cholesterol with Diet: MedlinePlus


Nov 18

Ketogenic Diet: The Complete Beginner’s Guide

Carbs: What Exactly Are They?

Carbohydrates (carbs) are a macronutrient found in things like starches, grains and foods high in sugar. This includes, but isnt limited to, bread, flour, rice, pasta, beans, potatoes, sugar, syrup, cereals, fruits, bagels and soda.

Carbs are broken down into glucose (a type of sugar) in our bodies for energy. Eating any kinds of carbs spikes blood sugar levels. The spike may happen faster or slower depending on the type of carb (simple or complex), but the spike will still happen.

Blood sugar spikes cause strong insulin releases to combat the spikes. Constant insulin releases result in fat storage and insulin resistance. After many years, this cycle commonly leads to prediabetes, metabolic syndrome and even type 2 diabetes9.

In a world full of sugar, cereal, pasta, burgers, French fries and large sodas, you can see how carbs can easily be overconsumed.

According to the 2014 report by the Centers for Diseases Control and Prevention (CDC), more than 1 in 3 adults in the U.S. (86 million people) have prediabetes, a condition in which blood glucose is always high and commonly leads to type 2 diabetes and many other medical problems10.

Today, almost 1 in 10 people in the U.S. have type 2 diabetes compared to almost 1 in 40 in 1980. Fat has been blamed as the bad guy and companies have been creating low-fat and fat-free, chemically-laden alternatives of nearly every type of food in existence, yet obesity, diabetes and heart disease rates are still increasing.

Nearly 1 in 10 adults in the U.S. has type 2 diabetes, almost 4 times more than 30 years ago.

Were starting to understand that carbs in large quantities are much more harmful than previously thought, while most fats are healthy and essential.

The nutritional landscape is changing. Ketogenic diet and low carb diet groups, as well as similar dietary groups like paleo, are growing and a nutritional revolution is beginning. We are starting to realize the detrimental effects of our relationship with excess sugar and carbs.

Originally posted here:
Ketogenic Diet: The Complete Beginner’s Guide


Nov 6

The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

When it comes to “the best diet to lose weight” (also known as a “cutting diet”), you’ll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it’s keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don’t have a “secret” fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you’re ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis.

LINK TO GIVEAWAY (ON MY INSTAGRAM):https://www.instagram.com/jeremyethier/

LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):http://amzn.to/2IBckCt

LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):https://builtwithscience.com/diet-to-…

STUDIES:Diet meta-analysis:https://www.ncbi.nlm.nih.gov/pubmed/2… Lose 0.7% bodyweight per week:https://www.ncbi.nlm.nih.gov/pubmed/2…Eric Helms study:https://jissn.biomedcentral.com/artic… Protein:https://www.ncbi.nlm.nih.gov/pubmed/2… https://jissn.biomedcentral.com/artic… Carbs/fats:https://jamanetwork.com/journals/jama… https://jissn.biomedcentral.com/artic… Brad protein spread out:https://jissn.biomedcentral.com/artic… Post-workout meal:https://jissn.biomedcentral.com/track… Caffeine:https://www.ncbi.nlm.nih.gov/pubmed/2… https://www.ncbi.nlm.nih.gov/pubmed/1… Omega-3:https://www.ncbi.nlm.nih.gov/pubmed/2…Meal before bed:https://www.ncbi.nlm.nih.gov/pubmed/1…https://www.ncbi.nlm.nih.gov/pubmed/2… Under-reporting calories:https://www.researchgate.net/publicat…https://www.ncbi.nlm.nih.gov/pubmed/1…

MUSIC:https://soundcloud.com/lakeyinspiredSong 1: Lakey Inspired The ProcessSong 2: Lakey inspired Chill DaySong 3: Lakey Inspired – Better Days

Read more:
The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)


Nov 6

PS1000 Program Review – Is It Effective …

Amino Acids

Amino acids are the chemical units or building blocks of the body that make up proteins. Protein substances make up the muscles, tendons, organs, glands, nails, and hair, and the growth, repair, and maintenance of all cells are dependent upon them. Next to water, protein makes up the greatest portion of our body weight. The amino acids included are as follows:

Arginine aids in weight loss, as it facilitates an increase in muscle mass and a reduction of body fat. It also assists in the release of growth hormones that are crucial for optimal muscle growth and tissue repair.*

Glutamine is the most abundant amino acid found in muscles; it helps build and maintain muscle tissue, and it also helps prevent muscle wasting, decreases sugar cravings, and the desire for alcohol.*

Glycine retards muscle degeneration and it improves glycogen storage, freeing up glucose for energy needs.*

Ornithine helps to prompt the release of growth hormones that promote the metabolism of excess body fat (this effect is enhanced if combined with Arginine).*

Valine is needed for muscle metabolism and coordination, tissue repair, and for the maintenance of proper nitrogen balance in the body; it is also used as an energy source by muscle tissue.*

Serine is needed for the proper metabolism of fats and fatty acids, the growth of muscle, and the maintenance of a healthy immune system.*

Tyrosine is important to overall metabolism; it is a precursor of adrenaline and dopamine, which regulate mood and stimulate metabolism and the nervous system; it also acts as a mood elevator, suppresses the appetite, and helps reduce body fat.*

Glutamic Acid is an excitatory neurotransmitter for the central nervous system, including the brain and spinal cord; it is important in the metabolism of sugars and fats.*

These other natural supplements are also included to aid in increasing energy, stamina and endurance, reducing fat, improving mood, and providing additional nutrients to support the PS1000 plan.*

Maca is a Peruvian root known to help improve energy and stamina, improve the quality of sleep, and reduce stress. It contains many fatty acids, minerals and vitamins such as calcium, magnesium, silica, amino acids, antioxidants, alkaloids and sterols; Maca can be an aid in any diet.*

Beta-Alanine is a naturally occurring beta amino acid that promotes high energy levels and increases endurance. It does this by promoting carnosine, a substance that has a critical role in muscle endurance because it protects against muscle failure. Beta-Alanine has been shown to help increase strength and reduce body fat.*

Rhodiola, more commonly known as goldenrod, is a plant that is known to improve physical and mental performance, reduce fatigue, enhance mood, and improve endurance. Rhodiola is also known for helping to strengthen the nervous system, enhance memory, aid weight reduction, and reduce recovery time for illness or injury.*

African Mango (Irvingia gabonensis) enhances the activity of a the hormone Leptin that plays a crucial role in controlling appetite and optimizing metabolism.*

Glucomannan is a soluble, fermentable, and highly viscous dietary fiber derived from the root of Amorphophallus konjac (aka elephant yam or konjac plant) and is native to Asia. When consumed, it absorbs water in the digestive tract, reducing absorption of carbohydrates and cholesterol by the body, supporting the use of glucomannan for cholesterol reduction, diabetes, and weight loss.*

The vitamin B12 Complex is added to the PS1000 plan to increase energy and raise the metabolism. B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is burned to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein.*

Methyl B-12, derived from methylcobalamin and has a much higher bioavailability than the form most widely available in supplements, cyanocobalamin.*

Their B6 is derived from Pyridoxal 5 Phosphate (P-5-P) and is five times more absorbable than other B6s. B6 is required for proper absorption of vitamin B12.*

Niacin (Vitamin B3) known to help produce hormones that are beneficial to the body. Niacin helps to improve circulation and reduce cholesterols and is important to the health of the nervous system, digestive system, skin, eyes, and hair.*

Vitamin E is added, as the conversion of B12 into its biologically active form requires vitamin E.*

Zinc supports the production of hydrochloric acid and intrinsic factor in the stomach, both of which are needed to convert some of the B12 from food sources.*

Potassium is essential for proper functioning of the heart, kidneys, muscles, nerves, and digestive system.*

Link:
PS1000 Program Review – Is It Effective …


Nov 3

Atkins Diet Food List All about Atkins Diet and Low Carb …

How to use the Atkins Diet Food List

A delicious meal with eggs, bacon and salad

Trust me, I know how difficult it can be to lose weight, Ive been there. I understand that when all you want to do is lose weight fast and safely, you dont want to be bombarded with irrelevant or misleading information.

All you really need is a simple food list that tells you what foods you can eat and what foods you cant.

We all know that you need a balanced diet of healthy foods to lose weight, but sometimes its difficult to know where to begin.

If you work all week, and also run a busy home, then the last thing you want when youre buying the weekly food shop is to be sidetracked. Having to think about what you need to buy for your weight loss plan as well as for the rest of the family is an inconvenience you could do without.You just want a clear and simple list with diet food so that selecting the right foods becomes second nature to you, and something you dont have to keep worrying about.

After all, life is complicated enough already!Which is the whole reason why I have put together this site.

Being overweight can quickly become overwhelming. There is a huge emotional factor that cant be underestimated.

Your whole life can become completely consumed first by your unhealthy relationship with food, and then by your desire to change it.Once youve made the decision, if you are anything like me, youll probably find you want to find fast ways to lose weight, and will start looking for easy weight loss diets. But these quick fix diets arent as easy to follow as the Atkins.

It may sound like a clich, but when I first started out on the Atkins diet I really was at rock bottom. After the birth of my second child the baby weight just didnt disappear, in fact more fat just kept creeping on until I had ballooned.

I felt that my life was spiraling out of control even just thinking about starting a diet had me breaking down in tears. I couldnt face the prospect of failing again.

My moment of clarity came when I went on a trip to the funfair with my eldest son he wanted to ride on the roller-coaster, it was his first time and he was so excited, but when the safety bar came down it wouldnt fit over me. We both had to get out of the car in front of everyone people I knew and who my son went to school with. Humiliating (for me and for him) is an understatement.

There are hundreds of diets out there believe me when I say I think Ive tried about 90% of them!The Paleolithic diet, the Special K diet, the yeast free diet, hey Im even old enough to have tried the F-Plan diet anyone else remember eating can after can of baked beans?

So this time I wanted a diet that was going to be easy to follow, give fast results and be something I knew I could stick to in the long term. After looking around I decided that The Atkins Nutritional Approach seemed like the best choice for me, and besides I already knew people who had shed tens of pounds by following the healthy diet plans, so I knew it worked.

If this is your first introduction to the Atkins diet, then you may be asking yourself, what is this diet?Well, the Atkins diet plan was developed by Dr Robert Atkins way back in 1972. Atkins was a scientist, who was also overweight, and he devised his diet to help himself lose weight, and consequently help millions of other people worldwide to do the same by following the plan and using the food list a low carb food list and high protein diet plan that guarantees results.

Put simply, tis diet involves limiting your intake of carbohydrates so that your body switches from metabolizing (burning up) glucose and switches over to burning fat in a process called ketosis so, instead of using carbohydrates for energy your body uses fat.

Digested carbohydrates convert to glucose (sugar), which is transported in your bloodstream. This glucose triggers the release of a hormone called insulin. Glucose cant be stored in the body so the body uses it for energy first, rather than using fat, which incidentally can be stored in unlimited quantities in the body (mostly on my hips and backside it would seem!).

Atkins argued that rises in insulin levels after a carb-heavy meal causes the blood sugar to fluctuate wildly, giving us short bursts of energy followed by periods of tiredness and hunger, whereas a low carb diet keeps the blood sugar levels more constant and so your energy levels also remain steady.

Eating a diet high in protein, fat and fiber means the body has less glucose to burn first, and so it starts to burn fat instead.

Once your body is using fat as its primary source of energy it will mean that you will start to lose weight.

To get the body into this fat burning mode foods that are high in carbohydrates have to be avoided during the first two weeks of the diet (the induction phase), after which time they are gradually reintroduced. Its all made a lot easier by using the food list to select the right foods which will induce ketosis, and therefore encourage weight loss.

If you want to know more about the science behind the diet and how it works, then take a look this page, What is the Atkins Diet?

For your motivation, take a look at this short video:

The diet is broken down into four distinct phases. These phases are there to ensure that you lose weight fast and safe. It also means that you wont be on the same restrictive phase forever! The food list for Atkins diet followers explains what you are allowed to eat in each phase.

This lasts for two weeks and is the most restrictive phase of the whole diet. You eat three main meals a day (or five to six smaller ones if you prefer) choosing items from the Atkins diet food list. There are a few basic rules you must follow.

* You should not go for longer than six waking hours without eating. This means you can choose how many meals a day you will need to have based around your working hours or lifestyle.

* Every meal should be made up of at least 120-180 grams of protein (four to six ounces). See the foods to eat during the diet induction phase for a list of high protein foods.

* If possible, include one tablespoon of oil, or a pat of butter, on your meat, salad or vegetables at each meal.

* Eat up to 20 grams of net carbohydrates a day from the Acceptable Foods List, you can find details of this diet food list below.

* Each day you can also have up to 120 g of cheese, 10 black or 20 green olives, half an avocado, 30 g of sour cream, or two to three tablespoons of cream, and up to three tablespoons of lemon or lime juice.

* It is recommended that you should drink at least eight glasses of water per day. Make those normal sized or big glasses, not too small.

* You are also advised to take a daily multivitamin tablet and some omega 3 oil (like fish oil or krill oil).

There is more detail on this first phase if you go to the Atkins diet induction page.

The OWL phase, where the net carb allowance is gradually increased to a point where weight loss is still ongoing. This is done by increasing your daily net carbs by 5g a day, so that you keep losing weight. If your weight plateaus or you start to put it back on again, youve added too many additional carbs!

Its a balancing game to find out how many carbs your body can take in and still be able to shed fat. You can use the Atkins carb counter to help during this transitional phase.

This phase starts when you are within ten pounds of your goal weight. Once again, you will start to increase your net carb intake as well as introducing extra foods until your weight loss slows and starts to maintain at the same level.

Here, you commit to a healthy lifestyle to keep the pounds off! You will still need to keep an eye on what you are eating, using the food list and Atkins carb counter will help you to do this.

I just wish that someone had written out an food list for me when I first began. Knowing what foods to eat would have made the first month or two a whole lot easier for me.

A trip to the food store would have been a treat and not the chore it would inevitably turn into. I would stand in the aisles and panic, not knowing what foods were on the Atkins diet plan, then Id pick up what I thought I could eat only to find out when I got home that it was not suitable for Atkins recipes.

Fortunately my steady weight loss kept me going, and I soon got the hang of the Atkins diet menu.

But you dont have to struggle like I did. Ive done all the hard work for you, just use the food list for Atkins diet followers that Ive compiled especially for all of my fellow weight loss friends out there!

The induction phase lasts for two weeks, it is designed to kick start your body into burning fat. All of the foods below are carb free and can be eaten freely.

* Meat

This means all types of unprocessed meat: beef, pork, lamb, veal, mutton, ostrich, reindeer, crocodile, kangaroo, camel and anything else you can find at your butchers.If the meat is processed you will need to check for any added carbohydrate, if you see it listed in the ingredients then either count the carbs or avoid it.

* Fish and shellfish

Any unprocessed. Haddock, tuna, cod, prawns, oysters, lobster, crab any, yes any fish and shellfish.

* Poultry, fowl and game

Any unprocessed. For example, chicken, turkey, duck, venison, pigeon.

* Fats

Butter. Oils (vegetable and olive). Mayonnaise (with no added sugar).

* Eggs

In any style, scrambled, deviled, fried, poached, boiled, etc. Hen, chicken, goose,duck all types of eggs are included.

* Cream

Single or double. Use in your coffee instead of milk (you can water it down first if you prefer).

* Drinks

Water, diet tonic, zero calorie flavored waters,tea and coffee. Caffeine should be taken in moderation, and decaffeinated is preferable.

* The following herbs and spices can also be eaten freely (as long as they do not contain sugar):

basil, cayenne pepper, coriander, dill, oregano, pepper, rosemary, sage, tarragon.

The foods on this Atkins diet food list all contain carbohydrates, so they have to be limited. You should aim for 20 g of net carbohydrate per day. And, 12-15g of this should be made up from any of the following salad and vegetables, this is known as the foundation list.

Remember that cheese contains carbohydrate. You can have 90-120 g of cheese per day. A 30 g serving of these cheeses contain the following net carbs:

Blue cheeses (0.7 g) Cheddar (0 g) Sheep or goat (0.03 g) Cream cheese (0.8 g) Emmental (1 g) Feta (1.2 g) Gouda(0.6 g) Mozzarella (0.6 g)

1 tablespoon portion of parmesan is (0.2 g) Two tablespoons sour cream (1.2 g)

Made without sugar. A two tablespoon serving of each of these contains the following net carbs:

Blue cheese (2.3 g) Caesar (0.5 g) Italian (3 g) Lemon juice (2.8 g) French (1 g) Ranch (1.4 g)

One serving of Splenda is equal to 1 g of net carbs.

Remember, you are trying to reduce your carbohydrate intake, so the following are banned during the induction phase.

Avoid: Legumes and starchy vegetables

This includes potatoes, corn, beans, pulses and peas.

Avoid: Grains

So no bread or anything that contains flour, including pasta and rice.

Avoid: Fruit and fruit juices

Fruit is very high in sugars.

Avoid: Alcohol

Contains carbs, and will weaken your resolve!

Avoid: Milk

Very high in carbs.

Avoid: Nuts and seeds (pretty much!)

Only to be avoided during phase one, and this is only because portioning is difficult to control!

Hamburger with low carb burger buns, see the recipe on the page with low carb burger buns.

So now you have a list of the foods you are allowed to eat in phase 1 of the new Atkins diet plan. But how do you use this list on a day-to-day basis?

Well, I have a print out that I keep in my purse (in fact I have several print-outs, one in the car, one at work, one in my kitchen- you get the picture, I find my life works a lot better when I use a list!), so when Im at the food store I can refer to my food list and make sure that I only buy foods I can eat.

Making yourself a grocery list before you go shopping is also one of my quick weight loss tips, it stops you from impulse buying all the junk that you dont really need there are no junk foods on the Atkins list! You can find more quick weight loss tips on this page.

If youve used the list, you should now be the proud possessor of a refrigerator full of foods you can eat, all you have to do is plan your menu from the diet food list.

What works for me is planning a whole weeks worth of meals in advance. This way I tally up the net carbs as I go along using the food list, so each day only adds up to 20g in total, 15g of this being from the salad and vegetable list. Then I know Im not going to accidentally go over my net carb allowance, preparation is another of my quick weight loss tips.

Just so as to be absolutely crystal clear about how the food list works, Ive given you an example of a typical days Atkins diet menu during phase one.

Fried bacon and eggs, 35 g mushrooms fried in butter (net carbs 1.2 g), one grilled tomato (net carbs 4.3 g)

Basil and coriander omelet with 56 g grated Emmental cheese (net carbs 2 g)

Fried chicken strips, 25 g cucumber (net carbs 0.5 g), 35 g iceberg lettuce (net carbs 1.25 g), two tablespoons blue cheese dressing (net carbs 2.3 g)

Bowl of cold, cooked prawns which have been fried in garlic butter made with one clove of garlic (net carbs 0.9 g)

Originally posted here:
Atkins Diet Food List All about Atkins Diet and Low Carb …


Oct 15

A Ketogenic Diet for Beginners – The Ultimate Keto Guide …

The benefits of a ketogenic diet are similar to those of other low-carb diets, but its more powerful than liberal low-carb diets. Think of keto as a super-charged low-carb diet, maximizing the benefits.

Turning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased, while insulin the fat-storing hormone levels drop greatly. This creates ideal circumstances in which body fat loss can occur, without hunger.

More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.

On a keto diet youll gain a new control over your appetite. When your body burns fat 24-7, it has constant access to weeks or months of stored energy, dramatically reducing feelings of hunger. Its a very common experience, and studies prove it.

This makes it easy to eat less and lose excess weight just dont eat until youre hungry. This makes intermittent fasting easy, super-charging efforts to reverse type 2 diabetes and speeding up weight loss. Plus, youll save tons of time and money by not having to snack all the time. Many people only feel the need to eat twice a day (often skipping breakfast), and some just once a day.

Not having to fight feelings of hunger can also potentially help with problems like sugar or food addiction, and possibly some eating disorders, like bulimia, as well. At least feeling satisfied can be part of the solution. Food can stop being an enemy and become your friend or simply fuel, whatever you prefer.

Ketosis results in a steady flow of fuel (ketones) to the brain, and you avoid big blood sugar swings. This often results in the experience of improved focus and concentration. Any brain fog will be long gone!

A lot of people use ketogenic diets specifically for increased mental performance. Also, many people experience an increase in energy when in ketosis.

On keto, the brain doesnt need carbs. Its fueled 24-7 by ketones, a perfect brain fuel for focus and energy.

A ketogenic diet controls blood sugar levels, and is excellent for reversing type 2 diabetes. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels and reduces the negative impact of high insulin levels.

As a keto diet may even reverse existing type 2 diabetes, its likely to be even more effective at preventing it, or reversing pre-diabetes.

How to reverse type 2 diabetes

150+ success stories

There are many studies showing that low-carb diets improve important risk factors for heart disease, including the cholesterol profile (HDL, triglycerides), while total cholesterol levels are usually impacted minimally. Its also typical to see improved blood sugar levels, insulin levels and blood pressure.

These commonly improved markers are connected to something called metabolic syndrome, and improvements in weight, waist circumference, diabetes type 2 reversal etc.

My health markers after 10 years on a keto diet

Keto can result in a calmer stomach, less (or no) gas, less cramps and pains, etc.

For quite a few people this is the top benefit, and it usually only takes a day or two to experience it. Learn more

Ketogenic diets can vastly increase your physical endurance by giving you constant access to all the energy of your fat stores.

The bodys supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to easily last for weeks or even months.

How to maximize endurance on a keto diet

The ketogenic diet is a proven and effective medical therapy for epilepsy that has been used since the 1920s. Traditionally it was used primarily for children, but recently adults have benefited from it as well.

Using a ketogenic diet in epilepsy can allow people to take less or no anti-epileptic drugs, while still remaining seizure-free. This reduces drug side effects and thus increases mental performance. More

The benefits above are the most common ones. But there are others that are potentially even more surprising and at least for some people life changing. Did you know that a keto diet often normalizes blood pressure, results in less acne, controls migraine, might help with certain mental health issues and helps with a lot more?

Follow the links below for more knowledge, stories and science:

Theres even science-based speculation that a ketogenic diet could increase longevity and help treat or reduce the risk of cancer. Its also being used as an experimental treatment for some people with Parkinsons disease.

Were always happy to receive stories from people whove used a keto diet to revolutionize their health. Weve been sent thousands of such stories, and we publish some of the most amazing ones over 250 so far for anyone to read.

Here are a few of them:

Keto and intermittent fasting: “I am completely blown away by the changes”

Reversing type 2 diabetes in only 2.5 months with keto and fasting

How Melissa lost 100 pounds with a keto diet, and kept it off for 15 years

A low-carb diet: Maintaining a 70-pound weight loss for five years

Continued here:
A Ketogenic Diet for Beginners – The Ultimate Keto Guide …


Oct 1

The Paleo Diet: Lose Weight and Get Healthy by Eating the …

AT LAST, THE UPDATED EDITION OF THE BESTSELLING DIET BOOK!

“The Paleo Diet helps you lose fat, improve your health, and feel great. Why? Because the Paleo Diet works with your genetics to help you realize your natural birthright of vibrant health and wellness.”Robb Wolf, author of the bestselling The Paleo Solution

“Loren Cordain’s extensive research demonstrates how modern westernized diets drastically depart from the original diet humans consumed for millions of years. In The Paleo Diet and The Paleo Diet Cookbook, Dr. Cordain shows how diets high in grains, dairy, vegetable oils, salt, and refined sugars are at odds with our genetic legacy and then shares his uncomplicated strategy for losing weight and getting healthy.”Arthur De Vany, Ph.D., author of The New Evolution Diet

Healthy, delicious, and simple, the Paleo Diet is the diet you were designed to eat. If you want to lose weightup to seventy-five pounds in six monthsor if you want to attain optimal health, The Paleo Diet will change your life now. Dr. Loren Cordain, the world’s leading expert on Paleolithic nutrition, demonstrates how by eating all the lean meats and fish, fresh fruits, and nonstarchy vegetables you want, you can lose weight and prevent and treat heart disease, cancer, osteoporosis, metabolic syndrome, and many other illnesses. Incorporating all the latest breakthroughs in Paleo nutrition research, this new edition of the bestselling The Paleo Diet includes six weeks of meal plans to get you started on the Paleo path to weight loss, weight control, increased energy, and lifelong health.

Read more from the original source:
The Paleo Diet: Lose Weight and Get Healthy by Eating the …


Sep 29

Diet Wise: Keith Scott-Mumby: 9780983878414: Amazon.com: Books

‘).appendTo(flyout.elem());var panelGroup=flyout.getName()+’SubCats’;var hideTimeout=null;var sloppyTrigger=createSloppyTrigger($parent);var showParent=function(){if(hideTimeout){clearTimeout(hideTimeout);hideTimeout=null;} if(visible){return;} var height=$(‘#nav-flyout-shopAll’).height(); $parent.css({‘height’: height});$parent.animate({width:’show’},{duration:200,complete:function(){$parent.css({overflow:’visible’});}});visible=true;};var hideParentNow=function(){$parent.stop().css({overflow:’hidden’,display:’none’,width:’auto’,height:’auto’});panels.hideAll({group:panelGroup});visible=false;if(hideTimeout){clearTimeout(hideTimeout);hideTimeout=null;}};var hideParent=function(){if(!visible){return;} if(hideTimeout){clearTimeout(hideTimeout);hideTimeout=null;} hideTimeout=setTimeout(hideParentNow,10);};flyout.onHide(function(){sloppyTrigger.disable();hideParentNow();this.elem().hide();});var addPanel=function($link,panelKey){var panel=dataPanel({className:’nav-subcat’,dataKey:panelKey,groups:[panelGroup],spinner:false,visible:false});if(!flyoutDebug){var mouseout=mouseOutUtility();mouseout.add(flyout.elem());mouseout.action(function(){panel.hide();});mouseout.enable();} var a11y=a11yHandler({link:$link,onEscape:function(){panel.hide();$link.focus();}});var logPanelInteraction=function(promoID,wlTriggers){var logNow=$F.once().on(function(){var panelEvent=$.extend({},event,{id:promoID});if(config.browsePromos&&!!config.browsePromos[promoID]){panelEvent.bp=1;} logEvent(panelEvent);phoneHome.trigger(wlTriggers);});if(panel.isVisible()&&panel.hasInteracted()){logNow();}else{panel.onInteract(logNow);}};panel.onData(function(data){renderPromo(data.promoID,panel.elem());logPanelInteraction(data.promoID,data.wlTriggers);});panel.onShow(function(){var columnCount=$(‘.nav-column’,panel.elem()).length;panel.elem().addClass(‘nav-colcount-‘+columnCount);showParent();var $subCatLinks=$(‘.nav-subcat-links > a’,panel.elem());var length=$subCatLinks.length;if(length>0){var firstElementLeftPos=$subCatLinks.eq(0).offset().left;for(var i=1;i’+ catTitle+”);panel.elem().prepend($subPanelTitle);}} $link.addClass(‘nav-active’);});panel.onHide(function(){$link.removeClass(‘nav-active’);hideParent();a11y.disable();sloppyTrigger.disable();});panel.onShow(function(){a11y.elems($(‘a, area’,panel.elem()));});sloppyTrigger.register($link,panel);if(flyoutDebug){$link.click(function(){if(panel.isVisible()){panel.hide();}else{panel.show();}});} var panelKeyHandler=onKey($link,function(){if(this.isEnter()||this.isSpace()){panel.show();}},’keydown’,false);$link.focus(function(){panelKeyHandler.bind();}).blur(function(){panelKeyHandler.unbind();});panel.elem().appendTo($parent);};var hideParentAndResetTrigger=function(){hideParent();sloppyTrigger.disable();};for(var i=0;i

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Diet Wise: Keith Scott-Mumby: 9780983878414: Amazon.com: Books



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